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Messages - Kingfish

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241

Progress Journals & Experimental Routines / Re: Kingfush

« on: August 22, 2021, 11:27:40 pm »

Aug 22-28, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Aug Week 4 of 4 BW 208-212

Sun Aug 22

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* on a sat/sun weekend water park and only lifted in the morning.

Mon Aug 23

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

6:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-160 10x2 sets
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* exactly 1 week to go before aug 30, 2021. 10yr daily squat milestone. will continue with routine. added more backoff volumes of the little lifts but kept the weight light so i don't fatigue on anything. feeling very good right now.

Tue Aug 24

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495, 495x3
Row Machine 235-250-265x3, 280x2, 145-145x10, 145x20
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* one overshoot day this week. bw 214-216lb. caloric excess over the weekend. had a good time. so strong this afternoon. did not do x20 on the shoulder press. don't want to wreck my core.

Wed Aug 25

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Cardio Inclined Walking 1 mile, 20 mins, 3mph@4% max HR 113bpm.

* added very light cardio for conditioning. will start with very low intensity. i broke myself last time doing 3.4mph at 9% incline.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95x20
Functional Trainer Rows 35-40-45 mid rows 20x1-2 sets | high rows 20x1-2 sets | lying upright rows 20x1-2 sets

* squats not as bad as i thought coming from a 495x3 yesterday. no way im fresh enough for another routine 495x3 but could have done x2 if i pushed for it. saved the energy and did more of the lighter reps of the little lifts. doing little things to 20 reps now.

Thur Aug 26

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* coordination effect of the 495 triple working right now. still do a 3min rest between 405-495 but eventually i'll be back to my peak and not take any rest. the loading of the plates will be the rest.

11:30am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95-95x10
Functional Trainer Rows 35-40-45 mid rows 20x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Fri Aug 27

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* rest the backoff 10s on the rowing.

11:30am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495, 495x2
Row Machine 235-250-265x3, 280x2, 145-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-100-100x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Sat Aug 28

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100-100x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

242

Progress Journals & Experimental Routines / Re: Kingfush

« on: August 15, 2021, 09:45:24 am »

Aug 15-21, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Aug Week 3 of 4 BW 208-212

Sun Aug 15

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* last week, the 3rd week of aug was a perfect week. 495 singles 3x per day. no accumulated fatigue. bare minimum to maintain. i am now setup to overshoot in the next few workouts on the 495. i will increase intensity but only on a day or two. no need to accumulate fatigue. i want to get to end of the month on an overshoot.

12:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Mon Aug 16

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* bw consistent lately below 210. been eating less whole eggs and using a 17kcal per piece eggwhites. the same complete egg protein without much of the fat and other good nutrients (that i get anyway from the 1/3 potion of meal with yellow). not feeling any strength loss at the gym but also not feeling extra thick too.

Tue Aug 17

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* added 200 top set to the shoulder press. will very rarely do this but the 185 was too fast today. 200x2 was not very slow either. could grind a 200x5 if i wanted too and burn out my core at the same time.

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Wed Aug 18

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:30am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Thur Aug 19

7:30am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2,
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

12:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Fri Aug 20

7:30am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* i lift better at 730 compared to my 5am or 11am lifts. almost as good as the 5pm but not as alert as i'm coming of a 13hr night work. i get decent naps during breaks and that helps a lot in lifting the 495.

12:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Sat Aug 21

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

9:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

243

Progress Journals & Experimental Routines / Re: Kingfush

« on: August 08, 2021, 09:32:22 am »

Aug 8-14, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Aug Week 2 of 4 BW 208-212

Sun Aug 8

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* 495 was heavy. back leaked energy. too many 200x2 top set on the seated shoulder press. have to freshen back some more. kept the backoff press to 110x10 only. will lift better later.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* a lot better than the morning. still not strong enough for backoffs. its ok. as long as i can get the 495 without a sticking point at this leanish bw 208.

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 120x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* another routine strong day. could have been stronger but exerted too much in the morning because energy leaked on my core. deloading the seated pressing and not going top stack of 200.

Mon Aug 9

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 120x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* 495 better than yesterday mornings. core is more recovered.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10 rest backoff
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* i had to do 2 sets of singles on the 315 because the first set lately has been not very smooth. skipping the backoff of the shoulder pressing for more core recovery.

Tue Aug 10

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10 skip backoff
Seated Shoulder Press Machine 140-155-170x3, 185x2, 120x10 skip backoff
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10 skip backoff
Seated Shoulder Press Machine 140-155-170x3, 185x2, 120x10 skip backoff
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Wed Aug 11

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* removed the 205x10 seated row backoff. its tiring. no wonder i can't figure out a breathing rhythm while doing 10 reps of these.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* bw still in the 208-212. i'm hesitating on losing weight because i might not get a 495 on the last week of the month. i want to end my 10-year daily squat with a 495. no point in chasing 545 again and be not lean. 495 is a good parting weight.

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Thur Aug 12

7:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Fri Aug 13

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

12:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Sat Aug 14

7:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

12:00pm
Squats 315-405-495 +15
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* finally the deload on rowing volumes added better recovery for my squat. got the 495 this lunch time with more in the tank. i could have done backoff 2-3 reps but im still catching up on sleep coming from a 3-day work week, il do the backoff volumes some other time.
* about time i get to use the +X on my top single. on my best day, the 495 get a +55 for that 545 single. im sure i could have gotten an ugly 550 but another 10lb on top of how that 545 rep looked like is wishful thinking.

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

244

Progress Journals & Experimental Routines / Re: Kingfush

« on: August 01, 2021, 09:13:45 am »

Aug 1-7, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Aug Week 1 of 4

Sun Aug 1

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115-120x10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

* increase the backoff weight on the shoulder pressing to 115 and 120. the 115 still feels light-medium up to 10 reps. the 120 set 3mins after the 115 feels heavy after the 6th rep. will keep the weight to 115max for now. was very strong on the 200x2. could have done 4. kept to 2 to save my back.
* legs now pain free but coordination is lacking. need to come back to at least 2x squat/day or add some form of backup volume.

5:00pm
Squats 315-405-495 rest. 315-405 only
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

* did a quick 315-405 squat for coordination. will do again in the morning and save the 495 on the strongest workout for now until i get my confidence back doing 3x 495 daily and not break anything.
* at the end of this month Aug 30 2021, i would complete the daily squat for a decade milestone. time flies when youre having fun. IMO, the most impressive thing about that is not the daily 405+ weights or the multi squat sessions a day on most days.. its me not getting any serious injury. i have 4 weeks left to not screw it up. i'm coming from a slight strained left adductor but thats almost fixed now.

Mon Aug 2

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

5:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

Tue Aug 3

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115-115x10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115 x10-10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

5:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

Wed Aug 4

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115-115x10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115 x10-10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

* exact same routine as yesterday lunch time. limiting the back off rowing to a single 205x10. even if the 205 weight feels medium-light and a good backoff intensity, 205 is still 205. it will fatigue me faster than the 115 i use on the pressing.

10:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

Thur Aug 5

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115 x10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

Fri Aug 6

7:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

* legs 100% back now. 495 was alright at this BW210-212. could have forced a 495x2 routine backoff. will add more of the walking again but will keep the incline to 6% so i don't over fatigue my legs. i still prefer to be leaner in the low 200s or high 190s. i will slowly go down in weight again. i prefer to look better than get 545+ top heavy single. here comes the chicken breasts/egg white routine.

Sat Aug 7

7:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

* did the 495 after a work night because i got decent nap on my lunch break. felt good already and did the 495 like it was an afternoon lift. so happy for this. no more 9% incline. that added too much fatigue to my legs and broke me.

12:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

7:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115 x10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

* july 21 was the last day i did a 3x 495x1 in a day. wow. it feels very good to be healthy again. i have to be very careful in adding things to my routine. things work so if i want to add things, have to do it very gradually.

245

Progress Journals & Experimental Routines / Re: Kingfush

« on: July 25, 2021, 10:10:53 am »

July 25-31, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

July Week 4 of 4

Sun July 25

5:00am
Squats 315-405
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

11:00am
Squats 315-405
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

* went water park yesterday. carrying 35lb baby all day got me tired. skipped workout for the rest of that day. left leg little hip extensor now feeling a little off. stopped at 405s until the discomfort is gone. all other exercise is good.

4:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

* a muscle on my right outer upper thigh felt like it untangled on the concentric of the 495. it did not feel like a torn muscle but the movement of the muscle belly was enough to get me worried. i was already close to the top of the rep and i did not lose power anyway so i completed the rep and also walked it back to rack. walking and any movement with my left leg is normal.
* skipped the rowing last workout because someone was camping on the machine. got very strong now and did 295

Mon July 26

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
Lying Upright Rows 10x1-3 sets rest

11:00am
Squats 315-405-495 rest | 315s
Row Machine 235-250-265x3, 280-295x2, 175x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
Lying Upright Rows 10x1-3 sets rest

* little part of the left quad upper portion area still tender. can do up to 405 but prefer to rest. 315s only for blood flow to aid recovery. was already smooth and ready for 405 after the 5th single but stopped there.

4:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 125x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
Lying Upright Rows 10x1-3 sets

* legs need more skipped workouts. will got 405+ tmrw or wed. other lifts getting stronger. max stack on both rowing and shoulder pressing. felt like i could do 295x5 on the rows and 200x3-4 on the shoulder press. stopped before i fatigue my core and add to the squat setback.

Tue July 27

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets

* doing repetitions of light-medium weight pressing lying flat down on my back using the functional trainer to minimize lowerback involvement. seems to work.
* left quad still not 100% but will do some 315-405 later in the day for recovery work.

11:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 190x10
Seated Shoulder Press Machine 140-155-170x3, 185x3, 125x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max

5:00pm
Squats 315-405-455
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x3, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

Wed July 28

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets
Lying one arm cable press 10x1-4 sets

11:00am
Squats 315-405-455
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

* i figured out the function of the upper quad muscle that i strained the other day on my left leg. its an adductor muscle. the squat does not hurt if i concentrate on keeping my quads/toes facing directly forward. thats how i squat anyway but i sometimes point toes outward a little for more ROM. not right now. almost painless at 455 yesterday and this lunch time.

5:30pm
Squats 315-405-455 rest
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

Thur July 29

6:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets
Lying one arm cable press 10x1-4 sets

11:00am
Squats 315-405-455 rest
Row Machine 235-250-265x3, 280x2, 205-205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

* will save the strongest 3rd workout today for the squats so i recover better.

5:00pm
Squats 315-405-455
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

* pain free now on the squat but will still limit to 1x 495 a day for a few workouts.

Fri July 30

7:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets
Lying one arm cable press 10x1-4 sets

11:00am
Squats 315-405-455 rest
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

5:00pm
Squats 315-405-455
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

* being doing more 315 singles when i squat 1x/day. 495 getting easier and easier now. il be 100% in a few more workouts but all looking good.

Sat July 31

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets
Lying one arm cable press 10x1-4 sets

* skipped the morning workout. too busy at work. did not get a good nap. midday workout was very strong already. did my 495 for the day.

5:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10-10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10-10-10
Functional Trainer
Rows mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets
Lying one arm cable press 10x1-4 sets

246

Progress Journals & Experimental Routines / Re: Kingfush

« on: July 18, 2021, 09:33:45 am »

July 18-24, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

July Week 3 of 4

Sun July 18

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

* 495 feeling heavier than usual later. my core is getting taxed by the unsupported overhead pressing. skipped all pressing this morning. could have done anything i want because the gym was near empty. will see if my squat improved by a lot later. it should.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm lying shoulder raise 10x1-3 sets rest

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm lying shoulder raise 10x1-3 sets rest

Mon July 19

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm lying shoulder raise 10x1-3 sets rest

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm lying shoulder raise 10x1-3 sets rest

Tue July 20

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

* leaning down to 208-212. 495 feeling heavier and heavier. skip the other lifts to give better recovery to the legs. 495@208lb by itself is not very difficult but adding the volumes of upperbody push/pull makes it so much more challenging.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 120HRM

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 120HRM rest

Wed July 21

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 117HRM

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 117HRM rest

4:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 65-80-95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 117HRM rest

Thur July 22

5:00am
Squats 315s
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 80-95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 122HRM 263kcal burned

* core is jello from the backup volumes of shoulder pressing yesterday. leg strength is good but power leaks on the mid section. will rest and try to go heavier later in the afternoon.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 142HRM 263kcal burned

* did the 495 already. it was ok but not routine easy. i will not get decent post workout sleep after the last workout so decided to just to it midday and get a good afternoon nap for better recovery.
* heart rate so easy to elevate if i'm in a warmer room. i spend the same effort this morning doing the same pace/incline but was only able to get to 122BPM max. i don't like getting sweaty but no way around it on this mid 70s noon weather.

10:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 200x1, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 142HRM 263kcal burned rest

* legs feel tired from the walking today. didn't even bother with 315-405. just full rest and do it again tmrw noon.

Fri July 23

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 122HRM 263kcal burned rest

11:00am
Squats 315-405
Row Machine 235-250-265x3, 280-295x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 142HRM 263kcal burned rest

* legs tired from the 9% inclined walking. went too much intensity too soon. skipped squats on the morning workout and legs still not 495 strong after good breakfast and 4hr sleep.

9:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 142HRM 263kcal burned rest

* legs feeling better now but still not completely fresh from the 20 mins of 9% inclined walk.

Sat July 24

7:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 122HRM 263kcal burned rest

247

Progress Journals & Experimental Routines / Re: Kingfush

« on: July 11, 2021, 09:40:19 am »

July 11-17, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

July Week 2 of 4

Sun July 11

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

12:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

6:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Mon July 12

5:00am
Squats 315-405
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* legs not very fresh this morning. got fatigued last night

. will lift better later. seated shoulder press machine busy. not also a bad time to skip it.

11:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

6:00pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Tue July 13

5:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* some couple using the seated shoulder press machine that i like. skipped it and did more of the light-medium weight single arm cable overhead press.

11:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

5:00pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Wed July 14

5:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

11:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

6:00pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Thur July 15

5:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15-16x3, #17x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

11:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15x3
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

10:00pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155x3
Seated Shoulder Lat Machine #14-15x3
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Fri July 16

5:00am
Squats 315-405
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15x3
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* core little unstable most likely from the added vertical pulling routine. remove that again. too much fatigue.

11:30am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

10:30pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Sat July 17

8:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

1:30pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

6:30pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

248

Progress Journals & Experimental Routines / Re: Kingfush

« on: July 04, 2021, 09:05:40 am »

July 4-10, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

July Week 1 of 4

Sun July 4

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x2 sets | high rows 10x2 sets
One arm standing shoulder press 10x2 sets

* been skipping the seated row machine. i feel better contraction in my back using the cable resistance with tricep rope attachment. i can only go light on these because of the lack of bracing. i will still keep the seated row on my routine as my heavy exercise but will not do them often. tires my hands.

10:30am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

4:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x10-3 sets

Mon July 5

5:00am
Squats 315 1x5
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* left quad tired for yesterday overexertion on the 495. didn't think of it much and thought i just needed more sleep. i lifted on the bad area of the platform because someone was deadlifting behind me. should have waited and did my rep in the middle where its very flat. will be fine later.

5:00pm
Squats 315-405
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Tue July 6

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* full workout in the morning. everything felt good. took 25 mins. the functional trainer routine uses very light weights for reps with very little rest.

12:00pm
Squats 315s-405
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* quick noon lift at home. busy with baby sitting

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Wed July 7

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 200x1
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* felt good with the press and added a 200x1. it was not a grind. could have gotten a double. stopped at single so i don't tire anything. workouts been going steady without anything getting broken.

9:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2, 200x1 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Thur July 8

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* very hot lunch time workout. heat wave here in SF for the next 3 days. will skip afternoon workout because it will be very hot for sure. will lift at night during lunch break at work.

10:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Fri July 9

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

1:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

9:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Sat July 11

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

1:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Seated Shoulder Lat Machine #10-12-14x3, #16x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* added the lat machine because i saw somebody doing it and got interested again because he seems to be having a very good time with it. lol. i will use the same method of minimal reps, high weight and resets so i don't tire anything. will no one hand pulldowns on the functional trainer with very light weight but higher volumes. that combo seems to work for me

7:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x3
Seated Shoulder Lat Machine #14-15-16x3, #17x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

249

Progress Journals & Experimental Routines / Re: Kingfush

« on: June 28, 2021, 10:22:25 pm »

Quote from: LBSS on June 28, 2021, 09:08:01 am

i've been neglecting the forum for a little while, always a pleasure to catch up on kf's journal and feel terrible about my own lack of discipline. we stan a legend.

relax and slowly get back to what you do to make the best version of yourself. this pandemic has affected so many lives. goodluck buddy.

250

Progress Journals & Experimental Routines / Re: Kingfush

« on: June 28, 2021, 12:32:46 am »

June 27 - July 3, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

June Week 5 of 5

Sun Jun 27

12:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

5:30am
Squats 315-405-495
Functional Trainer
Rows mid rows 10x2 sets | high rows 10x2 sets
One arm standing shoulder press 10x2 sets

* first 4-night work week in a while. sleep was lacking a lot on the 4th day. went home straight from work and slept till noon. was not even feeling well at the gym. it felt like i needed another set of at least 6-8hr nap. feeling off but still got a very strong routine in. ate after lunch and passed out again. afternoon lift was a lot better.

Mon Jun 28

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* got plenty of sleep now. morning workout already feeling very good.

1:00pm
Squats 315-405-495
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

5:00pm
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

Tue Jun 29

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

5:00pm
Squats 315-405-495
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

Wed Jun 30

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* someone hugging the seated shoulder press machine. no time to wait for it. will do it later.

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

11:00am
Squats 315-405-495,495x3
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* got very good afternoon nap with strong lunch too. did 495x3 and the last rep was not a crawl. could have fought a 4th rep but it will add so much fatigue. very happy repeating this triple. a couple more of these and il go do 545 again.

Thur July 1

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

5:00pm
Squats 315-405-495
Functional Trainer
Rows mid rows 10x3 sets | high rows 10x3 sets
One arm standing shoulder press 10x3 sets

Fri July 2

1:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* skipped the seated rowing machine for a few workouts now and started doing them again today. nothing wrong with my back. just resting the skin in my hands. they get to the point of fracturing and bleeding from the dryness and dead skin accumulating because i don't wear gloves on my pulling movements.

6:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

Sat July 3

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x3 sets | high rows 10x3 sets
One arm standing shoulder press 10x3 sets

4:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x2 sets | high rows 10x2 sets
One arm standing shoulder press 10x2 sets

251

Progress Journals & Experimental Routines / Re: Kingfush

« on: June 20, 2021, 10:18:24 am »

June 20-26, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

June Week 4 of 5

Sun Jun 20

6:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

5:00pm
Squats 315-405-495
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* only squats in the afternoon at gym. right wrist not well. baby slept on it. can barely lift the thick red plates to the bar. noticed it because i dropped a plate. will heal quickly.

Mon Jun 21

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* same thing for weeks now. i'm getting more efficient too. workouts last less than 30 mins. half of that spent with squats. half of that time putting on oly shoes.

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* strong enough for 495x2. starting to forget that i'm always stronger on the non-working side of the week. the work schedule is very slow in the last few months that i start not to add work stress to my routine, but the sleeping pattern always will be a challenge.

Tue Jun 22

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

Wed Jun 23

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* did squats last because everyone in front of me in line decided that its a squat wednesday. still felt like a routine morning lift. i lift very well when i'm not low on sleep.

11:30am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

5:30pm
Squats 315-405-495
Functional Trainer
Rows mid rows 10x3 sets | high rows 10x3 sets
One arm standing shoulder press 10x3 sets

* skipped the heavy machines and did the functional trainer with light weights. im working tonight.

Thur Jun 24

5:00am
Squats 315-405-495
Functional Trainer
Rows mid rows 10x3 sets | high rows 10x3 sets
One arm standing shoulder press 10x3 sets

11:30am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* the heavy machine push/rows felt easier after a couple of skipped workouts. i could have added another stack and max the weights but it can wait until my non-work days.

5:00pm
Squats 315-405-495
Functional Trainer
Rows mid rows 10x3 sets | high rows 10x3 sets
One arm standing shoulder press 10x3 sets

Fri Jun 25

7:00am
Functional Trainer
Rows mid rows 10x3 sets | high rows 10x3 sets
One arm standing shoulder press 10x3 sets

12:00pm
Squats 315-405-495
Functional Trainer
Rows mid rows 10x3 sets | high rows 10x3 sets
One arm standing shoulder press 10x3 sets

5:30pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2 | 65 10x3
Row Machine 235-250-265x3, 280x2 | 115 10x3

Sat Jun 26

7:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2 | 65-80 10x3
Row Machine 235-250-265x3, 280x2 | 115 10x3

5:30pm
Squats 315-405-495
Functional Trainer
Rows mid rows 10x3 sets | high rows 10x3 sets
One arm standing shoulder press 10x3 sets

252

Progress Journals & Experimental Routines / Re: Kingfush

« on: June 13, 2021, 09:19:04 am »

June 13-19, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

June Week 3 of 5

Sun Jun 13

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

* squats still felt heavy after good dinner and long sleep. skip the inclined walking for more recovery.

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

5:00pm
Squats 315-405-495
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

Mon Jun 14

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

* very strong this morning on the other lifts. could have added another weight on the press/row too 200/295 but sticked to my routine so i don't fatigue too fast.

10:30am
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Row Machine 235-250-265x3, 280x3
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

* added a backoff 495 double and did triples on the top weight of the push/pull. feeling very strong after skipping a couple of cardio sessions.

5:00pm
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Row Machine 235-250-265x3, 280x3
Functional Trainer
Rows mid rows 10x2 sets | high rows 10x2 sets
One arm standing shoulder press 10x2 sets

* still very strong. hope i can maintain this pace but probably not. will take off the backoff doubles and lower top weight on push/pull to doubles again when i get fatigued.

Tue Jun 15

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x3
Row Machine 235-250-265x3, 280x3
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

* squats felt very strong already. still not as coordinated as my mid or last workout but solid for a 1st workout.

11:00am
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Row Machine 235-250-265x3, 280x3
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

* doubles were heavy but was will a routine lift.

4:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x3
Row Machine 235-250-265x3, 280x3
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

* will keep double 1x per day. too much intensity my core is feeling some fatigue

Wed Jun 16

6:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x3
Row Machine 235-250-265x3, 280x3
Functional Trainer
Rows mid rows 10x2 sets | high rows 10x2 sets
One arm standing shoulder press 10x2 sets

* feeling very good this morning. going to be a very hot day. heat wave for the next couple of days here in san francisco. will lift better later after strong breakfast and nap.

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* too hot during lunch time. gym AC got overwhelmed by heat wave. did not feel comfortable overexerting and sweating it out. its my work night later and need another good sleep in the afternoon. overexerting messes with my sleep in the afternoon. will try again later in the other gym with better AC

5:00pm
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* everything as planned. 3rd rep would have been a grinder but not a back breaker. 2nd rep still went up alright. good to keep a rep extra and not burn out.

Thur Jun 17

6:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* another very hot midday. could have done the backoff double already but felt like another round of sleep would be better.

5:00pm
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* ok this workout routine works. save the double 495 for afternoons when im best coordinated. i could do triples soon but those add so much fatigue so i will stay with doubles.

Fri Jun 18

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

5:30pm
Squats 315-405-495-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

Sat Jun 19

7:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

11:00am
Squats 315-405-495-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* strong enough for a 495 double but feel like i would tire fast if i do so just did another single. it was more explosive than the first.

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

253

Progress Journals & Experimental Routines / Re: Kingfush

« on: June 06, 2021, 09:46:51 am »

June 6-12, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

June Week 2 of 5

Sun Jun 6

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x3 sets | upright rows 10x3 sets
One arm standing shoulder press 25-27-30x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

* squat felt heavy. the 8% incline yesterday added noticeable fatigue to my body. cut back to 6% again.

10:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x3 sets | upright rows 10x3 sets
One arm standing shoulder press 25-27-30x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

* a little stronger on the squat but still legs still not completely recovered from the 8%incline walk yesterday.

6:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 30-40x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

Mon Jun 7

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 30-40x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

10:30am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 40x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

6:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 35x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

* this template is working very well for me. nothing is hurting. shoulders got tired a little with the 30-40x10 backoff in one workout so keeping it to single set of 10 this time.

Tue Jun 8

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 30x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 30x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2, 200x1
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 30x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

Wed Jun 9

5:00am
Squats 315-405
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 30x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

* stop the squats at 405. back was not solid. got tired of the 200x1 shoulder press yesterday.

12:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 30x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

6:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 30x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

* lowerback feeling a lot better now. 495 felt routine again.

Thur Jun 10

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

5:30pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2

* skipped lunch workout. too sleepy. skip the afternoon walking too. no time before work because i woke up late.

Fri Jun 11

5:00am
Squats 315-405
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 30x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

* did workout at work gym. did not get good sleep. stopped at 405.

12:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

5:00pm
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

* bw steady in the 210-212 now and decided to eat more fish at lunch. felt stronger than usual this afternoon. did a backoff 495x2 and it was not a grinder. keeping the routine very simple now. the less exercise i do, the easier it is to manage fatigue and progress. these basic rows/press hit almost everything anyway.

Sat Jun 12

8:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

12:00pm
Squats 315-405-455
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2

* it was very hot and humid today. the inclined walking at home in the morning was not a good idea. i lost more bw than i had too. i was sweating before the 10min mark on my cardio. the squat felt very heavy. 475 would have been a grinding rep. no chance of 495. 455 was a good choice. skipped lunch time cardio. too hot.

5:00pm
Squats 315-405
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

* resting the squats. all other lifts feel solid.

254

Progress Journals & Experimental Routines / Re: Kingfush

« on: May 30, 2021, 09:45:12 am »

May 30 - June 5, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

June Week 1 of 5

Sun May 30

5:00am
Inclined Cardio Walk 1.2miles. 3.4-3.7mph@6% 20mins 129HR max 225kcal burned
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2

11:00am
Squats 315-405-495
Inclined Cardio Walk 1.2miles. 3.4-4.4mph@8% 20mins 140HR max 260kcal burned
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2

* increased intensity of my inclined walking to 8% grade. plan was to 3.4 pace all the way to 1.13 miles. always a 20min workout. that would give me a good 245kcal burned number. was a good plan. got my heart rate to 125-130 quickly. got bored at the 15min mark and wanted to see if i can do the same 1.2mile distance. had to go all the way up to 4.4mph and hit 1.2miles. heart rate up to 140. it was not a good idea. il get tired doing it this fast. will stick to my original plan of 3.4 all the way to 20min. total mileage is ugly at 1.13 but kcal burned is a solid 245 number. the extra 15 kcal burned by going very fast on the last 2 mins is not a good tradeoff.

Mon May 31

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Inclined Cardio Walk 1.13miles. 3.4mph@8% 20mins 133HR max 245kcal burned

* skipped yesterday afternoon workout because i got tired from the inclined walking. was very strong this morning and had to problems doing an early squat routine.
* even this steady 3.4mph at 8% incline is tiring. i find it easier to walking at a faster pace with less incline. il give this 8% a couple of more workouts and see if i can adapt to it.

11:00am
Squats 315-405-495
Inclined Cardio Walk 1.33miles. 4mph@8% 20mins 150HR max 245kcal burned

* did a little cardio experiment after the squats. same total 245 kcal burned but used more speed instead of incline. it felt easier to me muscularly to finish the 20min routine but it gave my cardio a good beatdown. my heart rate was redlined at 150 and i was sweating and breathing hard. legs felt alright. resistance of the 6% is easy. i prefer this routine except for the massive sweating. it was a hot day so on a typical cold morning, my HR won't be this high. this is post squat also so starting hr was already in the 110+. skipped the rest of the workout because my clothes got soaked. felt dirty being this sweaty

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Inclined Cardio Walk 1.33miles. 3.4-4mph@6% 20mins 133HR max 245kcal burned

Tue Jun 1

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Inclined Cardio Walk 1.33miles. 3.4-4.2mph@6% 20mins 245kcal burned

11:00am
Squats315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Inclined Cardio Walk 1.2miles. 3.6 mph@6% 20mins 225kcal burned

* doing the inclined walking at home now because this hot summer weather is getting me all soaked up. also walking barefoot for more freshness. 3.6mph for 20mins is a very good walking pace for fat loss.

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Inclined Cardio Walk 1.2miles. 3.6 mph@8% 20mins 260kcal burned

* 8% incline is not a lot more effort from 6% in a 3.6mph pace. the extra 35kcal burned is worth the the effort. getting leaner faster with the extra cardio. been very consistent also with these for more than a week now.

Wed Jun 2

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

* squat was heavy. 8% grade walking tire me a little. can't do it very often.

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

* whole body felt beat and weak. walking barefoot is ok but doing too many too soon was not a good idea. wore shoes again. i know i was fatigued because i slept 830pm-430am. that was a very long time of recovery. felt better after.

5:00pm
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned
Functional Trainer
Rows mid rows 10x3 sets | upright rows 10x3 sets
One arm standing shoulder press 10x2 sets

Thur Jun 3

6:00am
Squats 315-405-495
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned
Functional Trainer
Rows mid rows 10x3 sets | upright rows 10x3 sets
One arm standing shoulder press 10x2 sets

* company gym opened again after being closed due to the pandemic. they don't have the machines i like to use. did the rows and shoulder press in the functional trainer

11:00am
Squats315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

Fri Jun 4

6:00am
Squats 315-405-405
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned
Functional Trainer
Rows mid rows 10x3 sets | upright rows 10x3 sets
One arm standing shoulder press 10x3 sets

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

Sat Jun 5

6:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2, 125x10
Row Machine 235-250-265x3, 280x2, 175x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-125x10
Row Machine 235-250-265x3, 280x2, 175-190x10
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2, 195x1
Row Machine 235-250-265x3, 280x2
Inclined Cardio Walk 1miles. 3mph@8% 20mins 225kcal burned

* long gym story short - big powerlifting guy who asked to work in talked shit about the whip of the bar i was using. i did my 3 singles without rest. told him the bar is ok. new guy at gym had no idea what just happened.
* i guess a whippy bar is good for explosive paused squats that bends it at the get go. by the time i reach the sticking point, the unbending is helping it drive the weight up. lol. what a cheat. thats why i paid for a fancy eleiko bar.
* legs a bit on the consistent inclined walking. did more inclined with less speed and kept calories burned consistent. 3mph@8% feels easier to me.

255

Progress Journals & Experimental Routines / Re: Kingfush

« on: May 23, 2021, 09:49:01 am »

May 23-29, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

May Week 4 of 4

Sun May 23

5:00am
Squats 315-405-405
Row Machine 145-175x10
Shoulder Press Machine 30-50-70x10

11:00am
Squats 315-405-495
Row Machine 145-160-175-190x10
Shoulder Press Machine one arm 30-50-70x10
Inclined Cardio Walk 1miles. 3mph@6% 20mins 125HR max

4:00pm
Squats 315-405-495
Row Machine 235-250-265-280x2
Standing Cable Shoulder Press one arm 30-50-70x10
Inclined Cardio Walk 1miles. 3mph@6% 20mins 125HR max

Mon May 24

5:00am
Squats 315-405
Row Machine 235-250-265x2
Standing Cable Shoulder Press one arm 20-25-30-35-40x10

11:00am
Squats 315-405-495
Row Machine 235-250-265-280x3, 220x5
Seated Shoulder Press Machine 125-140x3, 155-170-185x2
Inclined Cardio Walk 1miles. 3.2mph@6% 20mins 125HR max

5:00pm
Squats 315-405-495
Inclined Cardio Walk 1.2miles. 3.4-4mph@6% 20mins 137HR max

Tue May 25

5:00am
Row Machine 235-250x3, 265x2
Seated Shoulder Press Machine 140-155x3, 170x2
Inclined Cardio Walk 1.2miles. 3.4-3.8mph@6% 20mins 125HR max

* skipped the morning squats because i'm not very strong in the mornnings due to my caloric deficit. slowly leaning down to 208-212 again. first time i did cardio at the beginning of a workout and it took more than 5 mins to get my heart rate over 120. did not break the 130-135HR even at a few mins of 3.8mph. don't want to get too tired for my squats later.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2
Seated Shoulder Press Machine 140-155x3, 170-185x2
Inclined Cardio Walk 1.2miles. 3.2-3.6mph@6% 20mins 125HR max

5:00pm
Squats 315-405-495
Inclined Cardio Walk 1.1miles. 3.4mph@6% 20mins 127HR max

Wed May 26

5:00am
Row Machine 235-250x3, 220x5
Seated Shoulder Press Machine 140,155x3, 125x5
Inclined Cardio Walk 1.2miles. 3.2-3.8mph@6% 20mins 133HR max

11:00am
Squats 315-405-495
Row Machine 235-250x3, 265-280x2
Seated Shoulder Press Machine 140-155x3, 170-185x2
Inclined Cardio Walk 1.15miles. 3.4mph@6% 20mins 130HR max

* bw 208-210 slowly now. i've already removed the morning squat routine. my lunch squat now is starting to feel heavier too. calories in the low 2000s, with added calorie burned by my 20-60min/day inclined walking. i'm getting in the low teens BF now. will add a few more carbs before a 495 squat workout but still limit calories on other workouts.

5:30pm
Seated Shoulder Press Machine 140-155-170x3
Inclined Cardio Walk 2.25miles. 3.4mph@6% 40mins 135HR max

* took cardio to another level and tried a 40min walk. noticeable difference post workout on my hamstrings. felt them almost near cramping when i sat down on the shoulder press machine. nothing a dedicated stretch can't fix.

Thur May 27

5:00am
Row Machine 235-250-265x3
Seated Shoulder Press Machine 140-155-170x3, 185x2
Inclined Cardio Walk 1.15miles. 3.4-3.8mph@6% 20mins 135HR max

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 200x1
Inclined Cardio Walk 2.35 miles. 3.4-3.6mph@6% 40mins 130HR max. burned 440kcal

5:00pm
Squats 315-405-495
Inclined Cardio Walk 1.2miles. 3.4-3.8mph@6% 20mins 133HR max. burned 225kcal

* beginning to feel comfortable with my cardio routine. bw down 2lbs after a workout. got down to 206 for the first time in months. 495 single still ok. not a grinder but will only do a double at best if i went for it.

Fri May 28

5:00am
Row Machine 235-250-265x3
Seated Shoulder Press Machine 140-155-170x3, 185x2
Inclined Cardio Walk 1.2miles. 3.4-3.8mph@6% 20mins 135HR max 225kcal burned

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Inclined Cardio Walk 1.2 miles. 3.4-3.8mph@6% 20mins 135HR max. burned 225kcal

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3
Seated Shoulder Press Machine 140-155-170x3, 185x2
Inclined Cardio Walk 1.2 miles. 3.4-3.8mph@6% 20mins 135HR max. burned 225kcal

Sat May 29

7:00am
Seated Shoulder Press Machine 140-155-170x3, 185x2
Inclined Cardio Walk 1.2miles. 3.4-3.8mph@6% 20mins 135HR max 225kcal burned

* skipped the rows. somebody using and i'm getting very hungry. workout late because of holiday sched at work.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Inclined Cardio Walk 1.2 miles. 3.4-3.7mph@6% 20mins 133HR max. burned 225kcal

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Inclined Cardio Walk 1.2 miles. 3.4-3.8mph@6% 20mins 133HR max. burned 225kcal

* i like this routine. been doing same thing consistently. the walking pace depends on how well i feel. if i feel good, i do 3.4 for 2mins only and go 3.7-3.8 until im close to 1.15 miles, then slow down again to end at 1.2 miles at the 20min mark. if i'm sluggish, i do more 3.4 until the 10min mark and 3.6 until i catch up on the pace. i have to be at the 0.9 mile mark by 17min to make it. 3.8+ is too fast and brings my heart rate pass 135. not good for what i'm doing this for - fat loss. target is 70% so ~ 125bpm

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