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Messages - Kingfish

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271

Progress Journals & Experimental Routines / Re: Kingfush

« on: February 28, 2021, 04:11:41 pm »

Feb 28 - Mar 6, 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

Feb Week 1 of 5

Sun Feb 28

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170-170x5 | standing cable face pull-rope 100-100x5 | wide grip pull up bw 3x1 sets
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170-170x5 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* left knee almost painless now at lunch workout. still a little awkward in the morning.
* adding backup sets to my push and pull using the 3rd resistance. i use 5 working weights with triples on the first 3, and doubles on the very heavy. the last set uses the full stack of the machine. then i backoff with sets of 5 using the middle weight.

night
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170x5 | seated cable rows rope 100-100-100x5, 110-120x3
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* added the seated cable rows using the rope attachment. doing this with 1 feet on the floor and the other on the foot rest.don't want to curve the back the wrong way. squats still fatigued but getting better slowly.

Mon Mar 1

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2, 170x5 | seated cable rows with rope 105 3x4 sets, 90 5x3 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

* strain on the left leg around the lower hamstring still there and annoying. squats ok but still being careful. skipped the seated machine rows because those require a heavy planting leg too. i don't like it when i'm being overly cautions on the squats because i'm probably loading my right side more to compensate. thats an injury waiting to happen. il lift better later. more sleep for recovery.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170x5 | seated cable rows with rope 105 5x3, 120-135x3
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb 3x3 sets rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170x5 | seated cable rows with rope 100x5, 115-130x3, 145x2
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined Walking 0.75 miles. 15mins @3mph, 6%. 120-130HR

* no more strain on my left knee. will add backoffs again tmrw.

Tue Mar 2

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170x5 | seated cable rows with rope 105-, 120-135x3,150x2
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined Walking 1.5 miles. 30mins @3mph, 6%. 120-130HR

noon
Squats 315-405-495, 495x3
Shoulders seated shoulder press machine 140-155-170x2, 185-200x2, 170x5 | seated cable rows with rope 105-120x3, 135-150-165-180x2
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb 3x3 sets rest

night
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with rope 105-120x3, 135-150-165-180x2
Rows seated row machine 235-250-265x3, 280-295x2, 265x5 rest
Calves seated calf raise 3x45lb 3x3 sets rest

* squats after the noon triple 495 still felt explosive and strong.

Wed Mar 3

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170-170x5 | seated cable rows with parallel attachment 105-120-135x3,150-165-180x2, 150x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

noon
Squats 315-405-495, 495x3
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with parallel attachment 105-120-135x3,150-165-180x2, 150x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x2 sets

* did not take vid of the 495. i was strongest with this triple. i had enough energy left to walk the weight back to the rack without fear that knees will buckle and break.

afternoon
Squats 315-405-495, 545x1

* overslept and woke up 2-5pm. gym reservation was for 5-6pm. got to gym and at least did not wait long for the platform. the 495 was suprisingly explosive coming from a 495x3 a few hours ago at lunch time. no time for anything else anyway so i went for it. figured out that for every rep extra rep i did with 495 adds 10lbs to my total, i should be able to get 525. did the 495 triples consistently for a couple of workouts already, so i could probably get a 4th rep on a very good day. thats 535 total. 10 lbs over total. i plan to re-rack if the weight feels very heavy on lift off. it did not. went for it and it was actually a beautiful rep for a very heavy weight. i can still 495 tmrw. i did not overexert on a broken form. yey. very happy.

545#1
<a href="http://www.youtube.com/watch?v=w-dLC9eNA4E" target="_blank">http://www.youtube.com/watch?v=w-dLC9eNA4E</a>

Thur Mar 4

morning
Squats 315-405-495 rest
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

* got a good nap during break at work but still skipped the squats for better recovery.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with parallel attachment 120x5, 135-150-160x2, 150x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined Walking 0.75 miles. 15mins @3mph, 9%. 120-130HR

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with parallel attachment 120x5, 135-150-160x2, 150x5 rest
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb 3x3 sets rest

* did not have time again to start the workout at 5pm. got there almost 5:30 and only had time for what i did. the 495 was a lot easier than the one at noon. could have 495x2 backoff without overexerting but a triple would be tiring.
* just updated log with the added cardio with inclined walking. keeping the pace at 3mph but adding more incline. did a 3min 12% to see how it goes. the treadmill at gym can go 30%. the one i have at home goes to 15%. easier to get HR up using more incline while keeping pace manageable.

Fri Mar 5

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5 rest | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170-170x5 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5 rest | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest

* legs still not back to normal after the 545x1 the other day, and the volumes of high-inclined walking.

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170-175x5 | seated cable rows with rope attachment 105-120-135x5, 150-165x3 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest

Sat Mar 6

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5 rest | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170-170x5 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5 rest | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest

272

Progress Journals & Experimental Routines / Re: Kingfush

« on: February 24, 2021, 08:56:31 am »

Quote from: vag on February 24, 2021, 03:29:27 am

3x495, incredible!!! How can i be the only one that thumbed this up, 3 days later. The fuck is wrong with you people!!!

thanks vag. i'm sure that if you've been using a top daily single consistently for 17 weeks multiple times a day, there is a very good chance you can triple that weight on a good day.

273

Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids

« on: February 22, 2021, 07:57:33 pm »

495x3 @ 214lb
<a href="http://www.youtube.com/watch?v=-rvKghqBTS4" target="_blank">http://www.youtube.com/watch?v=-rvKghqBTS4</a>

274

Progress Journals & Experimental Routines / Re: Kingfush

« on: February 21, 2021, 12:07:12 pm »

Feb 21-27, 2021

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

Feb Week 4 of 4

Sun Feb 21

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

late afternoon at home
Squats 315-405-495
Shoulders standing press 95-115-135-155x3, | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* still fatigued from the triple 495 from friday. standing press at home and start building volumes of these. will see if i can continue without tiring my back.

Mon Feb 22

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 rest | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* skipped the shoulder press to get my core fresher for later. i will attempt another 495x3 if everything feels good.

noon
Squats 315-405-495, 495x3
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

* 495x3 was stronger the first time i did it. i still got a decent 3rd rep but you can tell that my form was beat.
* i'm always skipping a calf day because i can't recover fast enough from my routine. il try this one now. lower weight with 3x45lb but with higher volumes to 5 reps and consistent 2-3 sets a workout. i could have added another plate on top but it just fatigues me too fast even with doubles only.

495x3
<a href="http://www.youtube.com/watch?v=-rvKghqBTS4" target="_blank">http://www.youtube.com/watch?v=-rvKghqBTS4</a>

Tue Feb 23

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* legs felt alright. will only go 495 doubles when i feel strong. no need to add too much fatigue and rep a third with compromised form.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 200x1 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

* summer weather high 60s this noon. felt like a very good day to be lifting but cannot lift well because the triple yesterday added too much fatigue. i cannot even double the 200 on the seated overhead press. don't want to grind a rep so stopped at a single. will skip afternoon workouts because i feel tired.

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

* felt so much better after my afternoon nap. gym goes indoors again tmrw after our county covid guidelines allowed them again to reopen indoor activities. reserved an 11am. the one close by does not have the free weight until thursday but will have a better 5pm-9pm operating hours this time. the one with the elieko plates (24hr fitness) only allows a 1x per day 90min workout with reservation. i prefer to use the one closer to me with the red vtx plates. (the one im going now outdoors)

Wed Feb 24

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine hoist stack #8-12 x3, #13-17 x2, #14 3x2 sets
Calves seated calf raise 3x45lb 3x3 sets

* used the elieko plate gym on noon workout. don't like that 24hr fitness is limiting to 1 workout per day with only a 60min time slot. adding more of the vertical pulling because the machines are available again.

Thur Feb 25

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* did a quick 30 min workout at 5am during a break at work. the gym opens indoors now and it's not very busy at opening time. skipped the heavy doubles because those takes 3min+ rest before the next set.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

* thought id be lifting a lot better indoors but it felt the same. my legs are weaker lately coming from the monday heavy triples. it added so much fatigue.

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5 | lat pulldown machine stack #8-10-12-14-16 x3, #14 3x4 sets
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest

Fri Feb 26

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5 rest | lat pulldown machine stack #14 3x5 sets
Rows seated row machine 235-250-265x3 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* can go to gym now at 5am opening time and do a blitz 20min routine during break at work. form on the vertical pulling feels very good. the machine top out at 18 but using 16 and heavier starts to tire my legs and back a lot because it pulls me up too much and i spend more energy just keeping myself planted to the seats.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 200x2 | standing cable face pull-rope 100-100x5 rest | lat pulldown machine stack #14-15-16x3, #16 3x2 sets
Rows seated row machine 235-250-265x3 rest
Calves seated calf raise 3x45lb 3x3 sets

afternooon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 200x2 | standing cable face pull-rope 100-100x5 | lat pulldown machine stack #15-16x3, #16 5x2, 3x2 sets
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

Sat Feb 27

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5 rest | lat pulldown machine stack #14 3x5 sets
Rows seated row machine 235-250-265x3, 280x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull-rope 100-100x5 | lat pulldown machine stack #14 3x5 sets rest
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* i slightly stained something non-muscle on the back side of my left knee doing the volumes of lat pulldowns. squats felt a little awkward. did not make the weight feel heavier than usual. its only my confidence when bending my knee. i had to slow down more to make sure everything inside there stays in one piece. planting my lowerbody puts a lot of stress on my knees doing these pulldowns. i have keep the reps low when using the heavier weights. might skip workout later if my left knee still feels broken.

night
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull-rope 100-100x5 | wide grip pull up bw 3x3 sets
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* lat pulldown machine replaced with bw pullups. can't have my knee strained like this. felt like i was doing a calf raise against an immovable resistance trying to keep my body planted to the seats.

275

Progress Journals & Experimental Routines / Re: ADARQ's journal

« on: February 15, 2021, 09:52:18 am »

pull ups and dips... the best shelter in place but no home gym routine.. and some one leg stair lunges and you're set.

276

Progress Journals & Experimental Routines / Re: Kingfush

« on: February 14, 2021, 10:59:16 am »

Feb 14-20, 2021

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

Feb Week 3 of 4

Sun Feb 14

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* was too sleep deprived yesterday and did not feel like second squat workout. i felt very fresh this morning. will be a lot stronger later.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 , +45lbx2

* feeling better but not recovered enough for the backoff 475s.

afternoon at home
Shoulders seated cable inclined bench front raise with rope 10-20-30x5, inclined bench upright rows 40-50-60x5
Rows standing cable mid rows 100-100x5

* did some work on the cable station at home. skipped the squats. need more recovery on that. the upright rows with the tricep rope is on an inclined bench with the rope in front of me. a lot easier movement for the lowerback compared to standing.

Mon Feb 15

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* two days straight of very good sleep and i'm back to strong. did the squat with minimal rest and completed workout in sub 30mins. could have used the full 295 stack on the seated rowing but will save it for later. the volumes of afternoon rowing yesterday added some fatigue.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 200x1 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* 495 not easy enough to add backoff sets. shoulder pressing tired from the extra rowing at home. got the first 200 but it got slow so stopped there.

afternoon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

Tue Feb 16

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

late afternoon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 rest | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

* gym too busy late this afternoon so did only the rowing. shoulders need some rest anyway.

Wed Feb 17

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

* good start to the day. might be able to 475x3+ later but will keep it at triple max even if i feel very strong.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

* got a routine triple. could have gotten 4th rep but don't think i can go to 5.

afternoon
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2

Thur Feb 18

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

* skipped the morning workout. had a good nap at lunch break at work but it was a very cold 40s SF morning and i felt like getting more sleep. 475x3 at the noon workout after a 3.5hr morning sleep. slept another 3hr in the afternoon and the 2nd workout was also good.

Fri Feb 19

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

afternoon
Squats 315-405-495, 495x3
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 200x1 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2

* not a typo but i got to triple 495 today. i was already feeling very good on the lunch time workout after an 8-12noon sleep. decided to use that workout as a warmup. did the afternoon squats at 5pm after a 2-4:30pm afternoon sleep. the last rep was not a grinder. it was not a one off all out PR set.
* i was not able to take a vid because the gym was packed and my camera had no good spot. it will just get trampled too. il get a vid in the next few days after i feel how much fatigue this triple will add.

Sat Feb 20

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

* legs fatigued as expected but still strong enough to pause the 495 without second guessing myself and squat with the safety pins. will not lift this afternoon because im tired today. il stay home and do some cable work. no more squats til tmrw morning.

277

Progress Journals & Experimental Routines / Re: Kingfush

« on: February 07, 2021, 11:04:02 am »

Feb 7-13, 2021

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

Feb Week 2 of 4

Sun Feb 7

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull-rope 100-100-100-100x5
Rows seated row machine 250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 ,4x45lbx3

* no backoffs yet. the 475x4 fatigue just showed up. was stronger this morning.

Mon Feb 8

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x1 | standing cable face pull-rope 100-100-100x5
Rows seated row machine 235-250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* bad idea to use 185 this morning. the last morning had a 185x3. first rep was already very slow. did not even bother with a 2nd and burnout my back. will slowly add more intensity to the facepulls. weight is already maxed out so will increase volume.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x3 | standing cable face pull-rope 100-100-100-100-100x5
Rows seated row machine 250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* squats still shot from the last 475x4. i can't recover from it fast enough.

Tue Feb 9

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495, 475x4
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull-rope 100-100x5
Rows seated row machine 250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* calf raises still shot even with a day off. the standing unsupported rope pulls are adding lots of fatigue. that and the two set of triples last sunday. 475x4 a little better compared to last time i did it. still not confident enough to try for 5th rep because the 4th already slowed down more than i wanted.

afternoon
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* shoulder pressing now at max stack. kept it to doubles to lower fatigue and try to get the weight again tmrw.

Wed Feb 10

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3, 280x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* shoulder press now 185 strong on a morning but keeping very heavy sets to doubles to minimize fatigue.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb x3, +45lbx2

afternoon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb x3, +45lbx2 rest

Thur Feb 11

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* could have done the 2 sets of heavys on the rows but got hungry and sleepy already.

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3, 285-290x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 285-290x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* did the squats at garage to save time because gym platform will be very busy at this time. felt a little heavier but getting more comfortable lifting at home.

Fri Feb 12

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3, 280x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3, 285x2 rest
Calves seated calf raise 3x45lb,+25lb x3, +45lbx2

* no backoff on squats for the whole day. legs not very explosive. need more sleep.

Sat Feb 13

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* skipped morning workout. need sleep. will lift late afternoon at home.

278

Progress Journals & Experimental Routines / Re: Kingfush

« on: January 31, 2021, 11:06:54 am »

Jan 31 - Feb 6, 2021

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

Feb Week 1 of 4

Sun Jan 31

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* don't want to tire fast on squats so skipped the 3rd rep after the 2nd became slower than usual. everything else is strong.

Mon Feb 1

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* starting to not be very cold. 50F feels a lot better than mid 40s. still cold but not bothersome anymore.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* was planning on doing the calf raises after the standing cable face pulls but burned my legs planting on that rowing movement. skipped calves. i'm not going to make any big progress in weight on my other exercises so il keep doing these triples for a few more weeks, then go heavier with doubles if that works.

afternoon
Squats 315-405-495, 455x5
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* probably not a good idea to 2 workouts with backoffs on the same day. will see if i can recover with 8hr+sleep and very good diet. shoulder pressing with 185 also gave me a beating on the 3rd rep. this might go downhill fast tmrw.

Tue Feb 2

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* squats felt alright coming from a higher volume routine yesterday. coordination is on point. will take it easy today. focus more on little exercises.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* did not fatigue much from yesterday so i did it again. the shoulder press machine with 185 is getting a little easier but not by much. just very happy that i'm not fatiguing my lowerback this time. the resets and mindful arching of the lowerback is very helpful. no pain at all even with some crawling 3rd rep on some days.

afternoon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170-185x3, 170x3 | standing cable face pull 100-100-100x5
Rows seated row machine 235-250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* bw 212 and feeling very good this afternoon. one more weight plate on the row machine and machine is topped out. same with the shoulder press. the 185 is getting easier slowly but not going to get another 15lb over it soon.

Wed Feb 3

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull-rope100-100-100x5
Rows seated row machine 220-235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* getting consistent with the unsupported cable face pull using rope. all are about face height but i adjust the notches 1 up and 1 down just to hit all the angles. feel good soreness on the upper rhomboids/lower traps. all good. i prefer to not overdevelop the shrug-affected area of the traps.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope100-100-100-100x5
Rows seated row machine 235-250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* failed the 3rd rep of 185 on seated shoulder press machine. did not recover enough from yesterdays volume. seated machine rowing now at full stack 295 and i still got to pause/squeeze at the top ROM. can add another 10lb using the moveable plates but this is already a very good top set.

afternoon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 185x2

* felt good on the squats. the shoulder press also felt alright until the 3rd rep got very slow again.

Thu Feb 4

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull-rope 100-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* could have used 265 on seated rows but decided to rest my back more. i used all the way to 295 yesterday lunch so i don't want to tire fast on these. used a longer rope for my face pull and it made the exercise better.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100-100-100x5
Rows seated row machine 235-250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* 495 slower this noon so decided to skip the backoff. form was smoother than the morning but its about time to skip the backoffs.

afternooon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 rest | standing cable face pull-rope 100-100-100-100x5 rest
Rows seated row machine 250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

Fri Feb 5

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull-rope 100-100-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

afternoon
Squats 315-405-495, 475x4
Shoulders seated shoulder press machine 140-155-170x3, 185x3 | standing cable face pull-rope 100-100-100x5
Rows seated row machine 235-250-265-280-294x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* was trying to go for 475x5 but back already took a beating on the 4th rep. legs feel solid. the skipped day got me going again.

475x4
<a href="http://www.youtube.com/watch?v=ZrkbDq0lUN4" target="_blank">http://www.youtube.com/watch?v=ZrkbDq0lUN4</a>

Sat Feb 6

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull-rope 100-100-100x5
Rows seated row machine 235-250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull-rope 100-100-100x5
Rows seated row machine 250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

279

Progress Journals & Experimental Routines / Re: Kingfush

« on: January 24, 2021, 11:35:00 am »

Jan 24-30, 2021

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

Jan Week 4 of 4

Sun Jan 24

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest
Rows seated row machine 205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* started the daily 495 last oct 25, making this day almost 4 months now. thats 1/4 of a year done. thats a good milestone if i can keep up with this bw and not get very fat. my blood pressure is still good at 90/60s so no worries staying at close to 210bw. i don't take any blood pressure medicine to keep it this low. i just spent the most of my teens to twenties doing distance running.

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3, 250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* skipped the backoff 475s. did not get the platform and the other setup makes it a lot more challenging. il do it tmrw. this was a 4-night work week so more rest is always good.

Mon Jan 25

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3, 250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* another cold 45F morning at the outdoor gym. felt good and strong after some good dinner last night. did all except calves. too much of these cramp my toes.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 60-70-80-90-100x5
Rows seated row machine 205-220-235x3, 250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* the shoulder pressing feeling better but not improving as easily as my rowing. added the face pull today while waiting for the calf raise machine. i learned how to arc and flex/tighten the lower back better during the pressing and this helped on unsupported rows. most stress now go to the planting feet.

afternoon
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 60-70-80-90-100x5 rest
Rows seated row machine 205-220-235x3, 250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

Tue Jan 26

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 70-80-90-100x5
Rows seated row machine 205-220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 70-80-90-100x5 rest
Rows seated row machine 205-220-235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest| standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

Wed Jan 27

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* warm 50F but it will be a stormy week here in SF. platform was soaking wet. had to use the black plates and squat cage. 495 was routine but still felt at least 10-15lb heavier compared to the setup in the platform with bumpers.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 180x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3, 265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* skipped the calf raises. foot / calves taking a lot of fatigue from the standing cable face pulls. it is not supported so the supporting muscles take a beating. will do calf raises next time using triples only.

late afternoon at home
Squats 315-405-495

* it was a very windy 48F afternoon and not worth it to lift outdoors and get myself sick. will go to gym tmrw morning after work when this high winds are over.

Thur Jan 28

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3, 265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

afternoon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 180x3 | standing cable face pull 80-90-100x5 rest
Rows seated row machine 220-235-250x3, 265x3 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

Fi Jan 29

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* coldest outdoor morning workout so far at 43F. no choice but to work in with some regulars there because i cannot sit and wait to squat when its this cold. had a quick and good workout.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x3 | standing cable face pull 80-90-100x5 rest | bw chins 3x2 sets
Rows seated row machine 220-235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

Sat Jan 30

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

280

Progress Journals & Experimental Routines / Re: Kingfush

« on: January 17, 2021, 11:09:29 am »

Jan 17-23, 2021

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

Jan Week 3 of 4

Sun Jan 17

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* will add some backoff on the 495 later. shoulder pressing still doing very well and not tiring my back.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170-180x3
Rows seated row machine 190-205-220-230x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

475x3
<a href="http://www.youtube.com/watch?v=r9Pv0QNsom4" target="_blank">http://www.youtube.com/watch?v=r9Pv0QNsom4</a>

Mon Jan 18

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest
Inclined walking 1mile. 3.5mph@4%. 20min.

* almost 10F warmer at 57 this morning. not a lot of people at gym probably because of the MLK holiday. did not wait on anything. did my push/pull together and grabbed both machines. another sub 30min workout. had extra time to walk at home. baby duties follow so happy to get some cardio in.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 180x3
Rows seated row machine 190-205-220x3, 230-230x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* no backoff yet. still tired from the 475 yesterday. might try later if i feel better.

afternoon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 180x3
Rows seated row machine 190-205-220x3, 230-230x3 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

Tue Jan 19

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest
Inclined walking 1mile. 3.5mph@4%. 18min.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 180x3
Rows seated row machine 190-205-220x3, 230-230x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* the shoulder pressing is regressing. have to back down to 175 next time. lowerback still solid. no backoffs yet. need more sleep/food.

afternoon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 180x3 rest
Rows seated row machine 190-205-220x3, 230-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* did the squats at the squat rack on concrete. put yoga mat on top. only thing that i got going is the bearing bar. also used the metal plates. setup weighs the same but not as comfortable or forgiving if i were in the platform with the bumpers.

Wed Jan 20

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest
Inclined walking 1mile. 3.5mph@4-5%. 18min.

* shoulder press still tired even with 1 skipped workout. rows improved to 235

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170-175x3
Rows seated row machine 190-205-220-235x3, 235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* skipped the calf machine because it was busy. did not wait on everything else. 475x2 only. did not feel like grinding a 3rd. need to back off on the shoulder press. still heavy.

afternooon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

Thur Jan 21

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest
Rows seated row machine 205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest
Inclined walking 1mile. 3.5mph@4-5%. 18min.rest

* very cold 41F morning. also came from 1 night of work. had a good nap so it was not so bad.

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3, 235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest
Rows seated row machine 205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5, 4x45lb x5

Fri Jan 22

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest
Rows seated row machine 205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest
Inclined walking 1mile. 3.5mph@4-5%. 18min.rest

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3, 250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

Sat Jan 23

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3, 235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 175x3
Rows seated row machine 205-220-235x3, 250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5
Inclined walking 1mile. 3.5mph@4-5%. 18min.rest

281

Progress Journals & Experimental Routines / Re: Kingfush

« on: January 10, 2021, 04:51:40 pm »

Jan 10-16, 2021

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

Jan Week 2 of 4

Sun Jan 10

morning
Squats 315-405-455
Rows seated row machine 145-160-175-190x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200-210x5 | cable face pull 30-40-50lbx10 | cable upright rows 20-20x10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-140-150-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

Mon Jan 11

morning
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated chest press machine 145-160x5 | seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated chest press machine 145-160x5 rest | seated shoulder press machine 125-140-150-160x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

* made progress on shoulder pressing to 160. back fatigue from the overhead pressing still not affecting the squats. doing resets still works.

Tue Jan 12

morning
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated chest press machine 145-160x5 rest | seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

noon
Squats 315-405-495
Rows seated row machine 175-190-200-210-220x3 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated shoulder press machine 125-140-150-160x5, 170x3, 180x1, 160x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

* will start to use triples on the other things and use heavier weights. then back down to a set or two of 5x again.

late afternoon
Squats 315-405-495
Rows seated row machine 175-190-200-210-220-230-240x3 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated shoulder press machine 140-150-160-160x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

Wed Jan 13

morning
Squats 315-405-495
Rows seated row machine 175-190x3, 200-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated shoulder press machine 125-140-155x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

* very rare warm 6am 52F morning. i might go more squat volumes later and skip an afternoon squat in preparation for the start of work week.

noon
Squats 315-405-495, 455x3
Rows seated row machine 175-190-205-220x3, 205x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated shoulder press machine 125-140-155-170x3, 170x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

late afternoon
Squats 315-405-495, 455x3
Rows seated row machine 175-190-205-220x3, 205x5 rest| cable face pull 30-40lbx10 rest| cable upright rows 20-20lbx10 rest
Shoulders seated shoulder press machine 125-140-155-170-180-180x3,
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

Thur Jan 14

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3

Rows seated row machine 175-190x3, 200-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10 rest
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

* quick workout after work. it was already in the 50s this morning so a lot warmer than usual.

late afternoon
Squats 315-405-495, 455x3
Shoulders seated shoulder press machine 140-155-170-170x3
Rows seated row machine 175-190-205-220-235-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5, 4x45lbx5

Fri Jan 15

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3

late afternoon
Squats 315-405-495, 475-475x2
Shoulders seated shoulder press machine 140-155-170-170x3
Rows seated row machine 190-205-220-235x3, 220-220x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

Sat Jan 16

late afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* very rare 1-workout day. the multi 475s yesterday got me tired. squat today felt smooth and good but i would feel a lot better after more sleep for recovery. will get at least 2 sessions tmrw and will make more progress then. today is a much needed deload.

282

Progress Journals & Experimental Routines / Re: Kingfush

« on: January 03, 2021, 10:56:52 am »

Jan 3-9, 2021

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

Jan Week 1 of 4

Sun Jan 3

morning
Squats 315-405-455
Rows cable row machine 145-160-175x5 | cable face pull 20-30x5 | cable upright rows 20-30x5
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 125x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* very cold, wet and foggy morning. had to lay down the rubber yoga mat on the platform because the outdoor fog got eveything wet. been using the rope attachment at my home cable station. top ROM contractions are awesome.

noon
Squats 315-405-495
Rows cable row machine 145-160-175-190x5 | cable face pull 20-30x5 | cable upright rows 20-30x5
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb 5x2 sets

* 10th week straight of daily 495s. eating a little less calories lately and skipping the morning 495. don't want to be too fat.

late afternoon at home
Cardio Walk 2 miles. 30min 3.5mph@4%
Rows cable face pull 20-30x5 | cable upright rows 20-30x5

Mon Jan 4

morning
Squats 315-405-495
Rows cable row machine 145-160-175-190x5 | cable face pull 20-30x5 | cable upright rows 20-30x5
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 125x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* warm 52F morning and i was feeling very good. got an early 495.

noon
Squats 315-405-495
Rows cable row machine 145-160-175-190x5 | cable face pull 20-30x10 | cable upright rows 20-30x10
Shoulders seated chest press machine 145-160-175x5 rest | seated shoulder press machine 125-130-140-150x5
Calves seated calf raise 3x45lb 5x2 sets, +10lbx5

late afternoon
Squats 315-405-495
Rows cable row machine 145-160-175-190-220x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 125x5
Calves seated calf raise 3x45lb 5x2 sets, +10lbx5 rest

* very strong this afternoon. did the squats without any rest. something with skipping the chest press gets me very fresh on the next workout.

Tue Jan 5

morning
Squats 315-405-495
Rows seated row machine 145-160-175-190x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-125x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-205x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 125-140x5
Calves seated calf raise 3x45lb 5x2 sets, +10,+20,+30,+40x5

late afternoon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest | seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb 5x2 sets, +10,+20,+30,+40x5 rest

* outdoor gym is the only gym open now in the SF peninsula area and the crowd at least doubled in the last few days. impossible to use any equipment during peak hours without a lengthy wait. my morning and noon workouts are ok. the afternoon will be shot if i get there 5-530pm. on off days, i go there 4pm and its still ok. i might just do my squat routine at home on my afternoon workout and just use the machines at gym.

Wed Jan 6

morning
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 120-130x5
Calves seated calf raise 3x45lb 5x1 sets

noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200-220x5 | cable face pull 20-30lbx10 | cable upright rows 20-30lbx10
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 120-130-150-160x5
Calves seated calf raise 3x45lb 5x1 sets rest

* bw down 4lbs to 204. felt very good and did the squats without rest. bad idea because the 495 became somewhat of a crawl. nothing back breaking but got me exerting a lot more than i had too. if i took a 3-5min reset on the top set, it would have been an easy day. still very strong on the other lifts.

late afternoon
Squats 315-405-495, 405x5
Rows seated row machine 145-160-175-190-200-210x5 | cable face pull 20-30lbx10 | cable upright rows 20-30lbx10
Shoulders seated chest press machine 145-160-175-190x5 rest | seated shoulder press machine 120-130-150-160x5 rest
Calves seated calf raise 3x45lb,+20,+35,4x45lb 5x1 sets each

* gym was very packed. had a good workout because the platform was not busy, the back machine and seated calf raise was also available. very lucky day. did backoff 405x5 because i was feeling good not waiting on anything. gym capacity is almost triple this afternoon from the usual.

Thur Jan 7

morning
Squats 315-405-455
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 120-130x5
Calves seated calf raise 3x45lb 5x1 sets rest

* not very cold 48F but it was windy. squats felt uncomfortable because my nose was clogged. 455 was easy. could have 495 but don't want to hurt myself lifting this very windy day.

noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 120-130-140x5
Calves seated calf raise 3x45lb,+25,+35,+45 5x1 sets

late afternoon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 120-130-140x5
Calves seated calf raise 3x45lb 5x1 sets rest

Fri Jan 8

morning
Squats 315-405-495
Rows seated row machine 145-160-175-190x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 120-130-140x5
Calves seated calf raise 3x45lb 5x1 sets rest

noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5, 200-200x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

* did extra top set volumes of the seated rows at 200lb. all those reps have the pause/squeeze at the top ROM.

Sat Jan 9

morning
Squats 315-405-455
Rows seated row machine 145-160-175-190-200-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

* no afternoon workout yesterday. back fatigued from the rowing. not the stabilizing back muscle that affects the squat. the rhomboids are shot. would still have a good squat workout but just prefer to get more sleep for recovery. stopped at 455 this morning. too cold and windy.

noon
Squats 315-405-495, 455x3
Rows seated row machine 145-160-175-190-200-200x5 rest | cable face pull 30-40lbx10 | cable upright rows 20-20x10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-140-150-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

* strong everything. have vid. load later. dropped the 455 after the triple. don't want to risk injuring something by single leg carrying that weight after 3 tiring reps. looks like i could have done more. i got tired

455x3 bw 206
<a href="http://www.youtube.com/watch?v=MHwbYRjqbGA" target="_blank">http://www.youtube.com/watch?v=MHwbYRjqbGA</a>

283

Progress Journals & Experimental Routines / Re: Kingfush

« on: December 27, 2020, 11:37:02 am »

Dec 27 - Jan 2, 2021

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

Dec Week 5 of 5

Sun Dec 27

morning gym
Squats 315-405-495
Rows double arm cable rows 175-190 5x4 sets
Shoulders seated chest press machine 145-160-175 5x1 sets
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets

* 100% now. skipped the 190 on the chest press and no feeling of tenderness anymore. will do the same routine later.

noon gym
Squats 315-405-495
Rows double arm cable rows 145-160-175-190 5x1 sets
Shoulders seated chest press machine 145-160-175 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x3 sets

* fatigue from the multi sets of 190x5 on the double arm rowing. did 8 sets of it the other day. squats felt heavy. nothing broken. just too much fatigue from the other little exercises.

Mon Dec 28

morning gym
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5
Shoulders seated chest press machine 145-160-175x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* another blitz sub 20min workout. kept it to a minimum for more recovery. no more back tightness.

noon gym
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 50-65-80-95-110-125x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* squat still heavy but getting better. added shoulder press on the machine. doing them without facing backwards. i believe it is only easier and more comfortable doing backwards because the weights feel lighter. its lighter because i can use other stabilizing muscles as momentum generators. not good because thats how i tire my core. doing them with back planted limits the assistance of the other muscles and puts all the work on the shoulders. i stopped at 125 because thats when i see noticeable slowing down of the concentric.

late afternoon
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 80-95-110-125x5, 95 5x2 sets
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* i'm back to routine now. will slowly integrate the seated shoulder press machine to workout. will see by end of week if these learning volumes i'm doing right now are enough or too much.

Tue Dec 29

morning
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 80-95-110x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* strong squat in a morning workout again. still limiting the weight on pushing exercise for a few days more just to be sure.

noon
Squats 315-405-495
Rows double arm cable rows 145-160-175-190-205x5
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 80-95-110-125-140x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* did the shoulder press on the machine with resets. the machine bottoms out on my full ROM so it was easier on my back if i give it a quick break in between reps and not be tense the whole 30-40 sec. set.

afternoon
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 80-95-110-125x5
Calves seated calf raise 2x45lb+25lb 5x2 sets, 3x45lb 5x3 sets

* calves making progress. will use a little more over the 3plates next time.

Wed Dec 30

morning
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 | reverse fly machine 90-105-120-135-150x5
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 80-95-110-125x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* another very cold 45F morning. squats not easy because my toes got numb. already wearing thermal socks. added reverse fly for more midback gains. shoulder pressing on machine with resets are preserving my core. not getting any bad effect yet to my squat.

noon
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 | reverse fly machine 90-105x5
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 80-95-110-125-140-155x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* since i'm doing the shoulder press with resets, i was able to valsalva each rep on the heavier sets. got all the way to 155. stopped there and will see if i can recover from it.

late afternoon
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 110-125-140x5
Calves seated calf raise 3x45lb 5x3 sets

Thur Dec 31

morning
Squats 315-405-455
Rows double arm cable rows 145-160-175x5 | reverse fly machine 90-105-120-135-150x5 rest
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 110-125-140x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* start 3-day work nights. did not get long sleep. 455 was routine. 495 would have been a grind. good call to skip that. skipped the chest press too and focus more on overhead pressing.

noon
Squats 315-405-495
Rows double arm seated rows 145-160-175-190x5 | reverse fly machine 90-105-120-135-150x5 rest
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 110-125-140x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

late afternoon
Squats 315-405-495
Rows double arm seated rows 145-160-175-190x5 rest| reverse fly machine 90-105-120-135-150x5 rest
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 110-125-140x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

Fri Jan 1

late morning
Squats 315-405-455
Rows double arm cable rows 145-160-175x5 | reverse fly machine 90-105-120-135-150x5 rest
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 110-125-140x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* wife bought a gym quality treadmill and its here now in the garage. i will get leaner with more consistent inclined walking.

noon
Squats 315-405-495
Rows double arm cable rows 145-160-175-190-205x5
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 110-125-140-155x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* all my pulling movements now have a pause at the top ROM. the non-heavy weights have a pause/squeeze but the squeeze becomes less on the top set. might be a good idea to not do that top set if i can't make a squeeze.
* squats still solid even with the almost 1 week volumes of daily shoulder pressing. the resets did the job. its like my squat routine before.. a cluster of singles.

late afternoon
Squats 315-405-495
Rows double arm cable rows 145-160-175x5
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 110-125-140-145-150x5
Calves seated calf raise 135-145-160x5 (135 is 3plates)

Sat Jan 2

morning
Squats 315-405-455
Rows double arm cable row machine 145-160-175-190x5 | double arm cable face pull 30-40 5x2 sets
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 125x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* resting the shoulder press. did a lot last workout.

noon
Squats 315-405-495
Rows double arm cable row machine 145-160-175-190x5 | double arm cable face pull 20-30-40x5
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125x5
Calves seated calf raise 3x45lb 5x2 sets

* squat felt very strong this noon. last workout of the day. will do some cardio later at my garage.

late afternoon
Cardio Walk 2miles 4mph@4% 15mins. 130bpm max
Rows double arm cable upight rows 20-30-40x5 | double arm cable face pull 20-30-40x5

284

Progress Journals & Experimental Routines / Re: Kingfush

« on: December 20, 2020, 11:22:04 am »

Dec 20-26, 2020

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

Dec Week 4 of 5

Sun Dec 20

morning outdoor gym
Squats 315-405-455x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

* 43F morning but it was not windy so went and lift outside. did not do 495 and saved it for later. don't want to overexert in the morning.
back fatigued from the double arm rowing i did at home. everytime i do something out of routine, i fatigue my back and regret it.

noon outdoor gym
Squats 315-405-495x1
Rows double arm seated cable rows 145-160-175-190-205 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

* squats felt better but back still fatigued. the walk out/in was uncomfortable. little stabilizing muscles at my lowerback were tense. other than that, 495 was smooth.

late afternoon at home gym
Squats 315-365-405
Rows one arm rows 20-30-40 5x1 sets

* gym closed at 4pm. did a 5:30pm workout at garage. could have 455 at least but there is still back fatigue. stopped at 405 for more recovery.

Mon Dec 21

morning outdoor gym
Squats 315-405-455x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

* 46F at gym. didn't feel like doing 495 at this cold. got a smooth 455. will lift at home tmrw if its this cold again. probably get 495 after my garage gets to temp.

noon outdoor gym
Squats 315-405-495x1
Rows double arm seated cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

* very little back fatigue left. the walk in/out of 495 was ok now.

late afternoon outdoor gym
Squats 315-405-495x1
Rows double arm seated cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets rest

* back tightness there again on the walk outs. should not have done those non-supported one arm rows. even with lighter weights, my back needed more time off. the squat itself was alright.

Tue Dec 22

morning outdoor gym
Squats 315-405-455x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

* back tightness still giving my some problems. should feel a lot better later.

noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

late afternoon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets rest

* still not 100% on back tightness. i need to avoid doing any form of non-supported rows. il use my adjustable bench facing backwards with my cable station.

Wed Dec 23

morning outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190-205 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

late afternoon outdoor gym
Squats 315-365-405 (at home)
Rows double arm cable rows 145-160-175-190-205 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x1 sets

Thur Dec 24

morning outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190-205-220 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets rest
Calves seated calf raise 2x45lb+25lb 5x1 sets

* no afternoon workout at gym. closes at 4pm

Fri Dec 25

morning home
Squats 225-315-365-405
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets rest
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

early afternoon home
Squats 225-315-365-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets rest
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

* got another heavier than usual 495 at home. back tightness not noticeable anymore (got it from un-supported cable rows) on the squat walkouts. still bothering me a little because i don't feel 100% yet. did some very light overhead pressing on my cable station. i'm ending this year strong. no more stupid routine and get my body broken again. stick to what works.

Sat Dec 26

morning
Squats 315-405-495
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets rest
Calves seated calf raise 2x45lb+25lb 5x3 sets

* skip the chest press machine at gym. want to get my back to 100% soon. squat is normal now but i can still feel the tenderness on a little lowerback muscle (which i broke doing volumes of unsupported rows, without doing any "learning" routine first).

noon
Squats 315-405-495
Rows double arm cable rows 175-190 5x8 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets | seated machine overhead press 50 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x3 sets rest

* squat felt very good. no trace of back issues anymore. then i messed it up a little on the 190x5 chest press. should have skipped it. back got very little feeling of tenderness on that last 190x5. nothing that will carry over to the next workout but still annoying.
* added very light overhead pressing on machine. this tenderizes my back for sure but kept it very light and will slowly build up the intensity. i was already at 150+ x5s when i was doing them but they are very taxing to the core.

late afternoon home
Squats 315-405
Rows double arm cable rows 175-190 5x8 sets rest| one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets rest | seated machine overhead press 50 5x1 sets rest | bw dips 5x4 sets
Calves seated calf raise 2x45lb+25lb 5x3 sets rest

285

Progress Journals & Experimental Routines / Re: Kingfush

« on: December 13, 2020, 06:24:10 pm »

Dec 13-19, 2020

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

Dec Week 3 of 5

Sun Dec 13

morning outdoor gym
Squats 405-405
Rows double arm cable rows 130-145-160-175 5x1 sets
Shoulders seated chest press machine 115-130-145-160 5x1 sets rest
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

* been taking off days from work on saturdays but this week i had to work all 4 days. i was not very tired but lifting heavy is going to challenge my recovery a lot more. there is also a line to use the only platform. guy using was kind enough to let me work in. didn't want to mess up his rest routine so i just started to warmup with 405. the next 405 was the workout.

noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190-205 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x1 sets

* my eleiko bar arrived. will test it later. squats felt good this noon even with more sleep needed to catch up.

late afternoon home gym
Squats 225-315-365-405-495x1
Rows one arm cable rows 20-30-40 5x1 sets

* bar is very nice. i was still recovering from sleep and was just taking it easy trying out if the 405 would still be quick. not so bad so tried the 495. it was heavy but there is no sticking point like the last time i did 495 at home. very happy with my bar. i will get 495 a lot better than this rep after i recover sleep.

495 at home with new eleiko bar

<a href="http://www.youtube.com/watch?v=wcMJJKlHcKw" target="_blank">http://www.youtube.com/watch?v=wcMJJKlHcKw</a>

Mon Dec 14

morning home gym
Squats 225-315-365-405-495x1
Rows one arm cable rows 20-30-40 5x1 sets

* 495 was alright but heavy. bw down to 204. slept too much. need more food. mid 40s outside. don't even want to go to the outdoor gym to do the non-squat movements.

noon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x2 sets

* feeling a bit stronger but still not strong enough to go do the 3 single routine again. had to put in the 365, and rest after the 405. eating more food now.

Tue Dec 15

morning
Squats 315-365-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x2 sets rest

* did the squats at home and the rest at the gym. its less than 5 mins away and i can't use my cable station in the early morning because it's in the bedroom. i also prefer to do some chest pressing this morning. i'm staying away from the bench press because i always find a way to add too much fatigue doing them.

noon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets rest | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x2 sets

late afternoon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205-220-235-250 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x2 sets

* got my bw up with more rice and extra servings of protein shake. felt thick and strong after 3 strong meals.

Wed Dec 16

morning
Squats 315-365-405-455x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30 5x1 sets
Shoulders seated chest press machine 145-160-175 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x2 sets rest

* back fatigued by the high intensity chest press last workout. will lift better later.

noon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

* took vid of the 495 because i felt rested. have 4 pairs of 45lb plates but somebody took a pair. had to do with the 35s. the outer most plate has portions of the plate hanging of the bar. had to be very balanced.

495 bw 205 at gym.
<a href="http://www.youtube.com/watch?v=09S1I0wqH0U" target="_blank">http://www.youtube.com/watch?v=09S1I0wqH0U</a>

late afternoon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190-205 5x1 sets | one arm rows 20-30 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets rest

Thur Dec 17

morning
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x2 sets rest

* another morning workout with only a little nap during lunch break at work. it was alright. very cold and windy 52F morning. all good now again.

noon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190-205 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

late afternoon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190-205 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets rest

Fri Dec 18

morning at home
Squats 315-405-405x1
Rows double arm cable rows 145-160-175-190 5x1 sets skip | one arm rows 20-30 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets rest
Calves seated calf raise 2x45lb+25lb, 5x2 sets rest

* 43F outside. did not even bother going to the gym after work. garage was also very cold. stopped at 405.

noon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets rest

late afternoon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190-205 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

Sat Dec 19

morning at home
Squats 225-225-315-315

* 43F outside. very light singles to keep form warm for later. tired and sleepy already.

noon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets

late afternoon at home
Rows double arm cable high rows 40-50-60-70-80 5x1 sets

* high rows is when i pull the cable attachment at ear height. the machine rows at gym are low-mid rows. didn't squat at garage because its too cold and i'm still not recovered from the work week.

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Progress Journals & Experimental Routines / Re: Kingfush