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Messages - Kingfish

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286
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 07, 2020, 10:40:11 pm »
Jun 7-13, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 7

BW 194-198lb

June Week   2 of 4

Sun Jun 7

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-120x5 | one arm 60-60x5
Inclined Chest Press smith machine 185-225-225x2

* bump up calories by eating more tilapia fillets. everything feeling stronger now. bw steady at 194lb

Mon Jun 8

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-120-130-130-130x5 | one arm 60-60x5 rest
Inclined Chest Press smith machine 185-185-225-225x2

Tue Jun 9

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-120-130-130-130x5 | one arm 60-60x5 rest
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3

* lots of improvements on the inclined press. im using a jones machine but lock the horizontal pins. the weight feel very close to free weights. the smith i used at 24hr fitness is already up to 315+lb. there is no way i'm doing that with this machine.

Wed Jun 10

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-120-130-130-130x5, 140-155x3| one arm 60-60x5 rest
Inclined Chest Press smith machine 185-185x2, 225-225-225x3 | bw dips 5-5-5

Thur Jun 11

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-120-130-130x5, 145-155-155x3 | one arm 60-60x5 rest
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3 | bw dips 5-10-10

Fri Jun 12

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-130-130x5, 145-145-145x5
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3 | bw dips x10

Sat Jun 13

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-130-130x5, 145-145-145x5
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x2 | bw dips x10-10

* inclined pressing weak because of the added dips. dips hit triceps more so i like adding them for the summer lean look.

accumeasure caliper at 5mm (8%BF). 196lb. added progress pic because next week will be the 8th week of the leaning down. il slowly go up to maintenance calories again ~ 2700-2900kcal. cant find a good before pic but this one looks like im really bloated. posing with mini-me




287
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 31, 2020, 10:35:00 pm »
May 31 - Jun 6, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 6

BW 194-198lb

June Week   1 of 4

Sun May 31

Squats 225-315-365-405, 315x5
Rows double arm row 90-100-110x5, 100-100x5, 110-110x5, 120x5  | bw chins x5-5
Inclined Chest Press smith machine 185-185x2, 215-215x3, 185x7

* gym owner explained to me that the spiral handles attachment hit the back better because it disengages your arms by taking your little two fingers out of the gripping. i can see how that helps but didn't know from all the years i spent doing rows that a simple grip modification makes so much difference. rowing to target the right muscles is a lot more complicated than the squat.
* also found a way to use a 1:1 weight stack using the latpulldown instead of the cable crossover station for my rows.

Mon Jun 1

Squats 225-315-365-405, 315x5
Rows double arm row 100-110-120-130-140-150x5, 120-130x5  | bw chins x5-5
Inclined Chest Press smith machine 185-185x2, 215x5

* nothing over 150lb on the rowing because i get pulled up. still felt good ROM on the 150lb

Tue Jun 2

Squats 225-315-365-405, 315x5
Rows double arm row 100-120-130-140x5, 120-130x5, 130x10, 140x5  | bw chins x5-5
Inclined Chest Press smith machine 185-185x2, 215x5, 205-205x3

Wed Jun 3

Squats 225-315-365-405, 315x5
Rows double arm row 100-120-130-140x5, 130-130-130x5 | bw chins x5-5
Inclined Chest Press smith machine 185-185x2, 215x5, 205-205x3

Thur Jun 4

Squats 225-315-365-405, 315x5
Rows double arm row 120-130-140x5, 130-130-130x5 | one arm 60-70x5,  60-60x5
Inclined Chest Press smith machine 185-185x2, 215x5, 215-215x3

* did the one arm row using a spiral grip attachment and it felt very good.

Fri Jun 5

Squats 225-315-365-405, 315x5
Rows double arm row 130-130-120-120x5 | one arm 60-60-65-65x5
Inclined Chest Press smith machine 185-185x2, 215x5, 215-215x3

Sat Jun 6

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-120-130x5 | one arm 60-60-60x5
Inclined Chest Press smith machine 185-185x2, 215x5, 215-215x3


288
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 24, 2020, 09:51:46 pm »
May 24-30, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 4

BW 194-198lb

May Week   4 of 4

Sun  May 24

Squats 225-315-365-405
Rows one arm row 60-60-60x3  | bw chins x12-4-4
Inclined Chest Press smith machine 185-185-205x2, 205x5, 135 x12-4-4 30sec reset
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest

Mon  May 25

Squats 225-315-365-405
Rows one arm row 60-60-60x3  | bw chins x12-8
Inclined Chest Press smith machine 185-185-205x2, 205x5, 135 x13-5-2 30sec reset
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest

Tue  May 26

Squats 225-315-365-405
Rows double arm row 160-180-200-220x3, 180x5  | bw chins x5
Inclined Chest Press smith machine 185-185x2, 205x5, 155 x10-10 30sec reset
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest

Wed May 27

Squats 225-315-365-405
Rows double arm row 80-90-100-110x3, 95x10  | bw chins x5
Inclined Chest Press smith machine 185-185x2, 205x5, 155 x10-10 30sec reset
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest

Thur May 28

Squats 225-315-365-405
Rows double arm row 90-100-110x3, 90x5-5  | bw chins x5-5
Inclined Chest Press smith machine 185-185-205-215-215x2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest

Fri May 29

Squats 225-315-365-405
Rows double arm row 90-100-110x3, 95-95x10, 100x5, 110-110x5  | bw chins x5-5
Inclined Chest Press smith machine 185-185-205x2, 215-215x3
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest

Sat May 30

Squats 225-315-365-405, 315x3
Rows double arm row 90-100-110x3, 100-100x5  | bw chins x5-5
Inclined Chest Press smith machine 185-185-205-215x2, 225x1, 185x5

* removed cardio. bw steady at 194-196 so i started eating a little more rice. felt very good and added a little backoff 315x3. the double arm rowing i'm doing is using a spiralstrength grip and it also feels very good on the mid back contraction. grip is awesome too.






289
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 17, 2020, 09:38:02 pm »
May 17-23, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 4

BW 194-198lb

May Week   3 of 4

Sun  May 17

Squats 225-315-365-405
Rows one arm row 60-60-60x3
Inclined Chest Press smith machine 185-185-205-205x2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max

* il eat at maintenance when i get my bw steady in the 194-196lb.

Mon  May 18

Squats 225-315-365-405
Rows one arm row 60-60-60x3
Inclined Chest Press smith machine 185-185-205-225x2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max

* accu-measure fat caliper at 4mm already puts me in the 8%BF. i'm still 198 after eating so probably not very accurate.

Tue  May 19

Squats 225-315-365-405
Rows one arm row 60-60-60x3 rest | bw chins x5-5
Inclined Chest Press smith machine 185-185-185-185x2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max

Wed  May 20

Squats 225-315-365-405
Rows one arm row 60-60-60x3 rest | bw chins x5
Inclined Chest Press smith machine 185-185-205x2, 205x5
Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max

Thur May 21

Squats 225-315-365-405
Rows one arm row 60-60-70x3  | bw chins x5
Inclined Chest Press smith machine 185-185-205x2, 205x3
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max

Fri May 22

Squats 225-315-365-405
Rows one arm row 60-60-60x3  | bw chins x5
Inclined Chest Press smith machine 185-185-205x2, 205x5, 135 x10-10-2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest

Sat May 23

Squats 225-315-365-405
Rows one arm row 60-60-60x3  | bw chins x12-4-4
Inclined Chest Press smith machine 185-185-205x2, 205x5, 135 x12-4-4 30sec reset
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest





290
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 10, 2020, 10:25:29 pm »
May 10-16, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 3

BW 196-200lb

May Week  2 of 4

Sun  May 10

Squats 315-365-405
Rows one arm row 70-70-80-80x2 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Mon  May 11

Squats 225-315-365-405
Rows one arm row 70-70-70x2 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Tue  May 12

Squats 225-315-365-405
Rows one arm row 70-70-70x2 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

* went to costco for supplies and pork more than doubled in price. 1.59 to 3.69/lb. cant be eating chicken 24/7 but this is sad. i eat pork for variety and some steaks for special occasions. bw still going down slowly. will eat on maintenance when i get to the low 190s. still in the 196-198lb right now.

Wed May 13

Squats 225-315-365-405
Rows one arm row 70-70-70x2 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Thur May 14

Squats 225-315-365-405
Rows one arm row 70-70-70x2, 60-60-50-50x3 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-185-205-225x2
Cardio Walk 15mins. 1mile @ 4.2mph/5% 125 HR max

Fri May 15

Squats 225-315-365-405
Rows one arm row 60-60-60x3, 70x2
Inclined Chest Press smith machine 185-185-205-205x2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max

* increased incline to 6%. fitness gains are quick and it takes more intensity now to get my heart rate to the training zone.

Sat May 16

Squats 225-315-365-405
Rows one arm row 60-60-60x3
Inclined Chest Press smith machine 185-185-205-205x2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max

* dry bw steady at 196lb.

291
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 03, 2020, 09:30:18 pm »
May 3-9, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 1

BW 202lb

May Week  1 of 4

Sun  May 3

Squats 315-365-405
Rows one arm row 80-80x2,
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10-10
Cardio Walk 15mins. 1miles @ 4mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Mon  May 4

Squats 315-365-405
Rows one arm row 80-80x2 | bw chins bw-bwx2
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 15mins. 1miles @ 4mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Tue May 5

Squats 225-275-315-365-405
Rows one arm row 70-70x2 | bw chins bw-bwx3
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10-10
Cardio Walk 15mins. 1miles @ 4.3mph/5% 140 HR max
Abs decline bench cable situp 50-50x3 rest

* added 225-275 to the warmup to get the reps smoother faster. the 405 is still not very heavy but il be going all out to get a 440. 425 is still ok. months ago, a 455 would still be a warmup single at 210+bw. i'm 198-202 right now waking up.
* have the apple watch for almost a week now to track heart rate. numbers looking good with still a lot of fat left to burn. im 198lb 12-15%right now. il be in the 8-10%BF at low 190s/high 180s 


Wed May 6

Squats 225-275-315-365-405
Rows one arm row 70-70x2 | bw chins bw-bwx3
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10-10
Cardio Walk 15mins. 1mile @ 4.2mph/5% 145 HR max
Abs decline bench cable situp 50-50x3

* getting consistent now on cardio and keeping a target of about 75-80%HR 15mins daily. i tried doing a 5mph with the same 5% incline walking pace for a few minutes and it was getting too intense for my goals. 4.2-4.3 is a good leisure pace without it feeling like a near max effort in a matter of minutes.
* squats still alright even at 198lb. when i was strongest, i was still able to get 445 at 170lb bw. its not a daily routine but still a good benchmark.

Thur May 7

Squats 225-275-315-365-405
Rows one arm row 70-70x2 | bw chins bw-bwx3
Inclined Chest Press smith machine 185-185-205-225x2,  | dips bwx10-10 rest
Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Fri May 8

Squats 225-315-365-405
Rows one arm row 70-70-70x2, 70x5 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-225-225x2,  | dips bwx10-10
Cardio Walk 15mins. 1mile @ 4.2mph/5% 140 HR max
Abs decline bench cable situp 50-50x3 rest

*bw198 consistent for a few days now


Sat May 9

Squats 315-365-405
Rows one arm row 70-70x2 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10
Cardio Walk 15mins. 1mile @ 4.2mph/5% 140 HR max
Abs decline bench cable situp 50-50x3 rest

292
Strength, Power, Reactivity, & Speed Discussion / Re: Ben Patrick (Knees Over Toes Guy) podcast
« on: April 29, 2020, 05:56:46 pm »
that split squat routine might be a good back off exercise after your full squat for more vmo action.

there are so many little muscles that will get beat as you add weight to a split squat exercise. hard to go max weight to target your vmo when so many other things give out first.

he claims a 40+ jump and i dont see a vid.  :trollface:

293
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 26, 2020, 09:08:34 pm »
April 26 - May 2, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 1

BW 206lb

April Week  5 of 5

Sun  April 26

Squats 315-365-405
Rows one arm cable upright skip | one arm row 70-70-80-80x2, 70x20
Inclined Chest Press smith machine 185-185-185x2 | dips bwx20

* cut my ridiculous carbs from 3 cups rice per meal down to 1. added a couple of protein shakes to not drop weight to fast. lost more than 5lbs of water weight over the weekend. 405 is alright.

Mon  April 27

Squats 315-365-405
Rows one arm cable upright skip | one arm row 70-70-80-80-90-90x2, 70-70x10
Inclined Chest Press smith machine 185-185-185-205x2 | dips bwx10-10

Tue  April 28

Squats 315-365-405
Rows one arm row 70-70-80-80-90-100x2, 80-80x3
Inclined Chest Press smith machine 185-185-185-205-225x2, 185-185x3 | dips bwx10-10

Wed  April 29

Squats 315-365-405, 315x3
Rows one arm row 80-80-90-100x2, 90-90x3
Inclined Chest Press smith machine 185-185-205-225x2, 185-205x3 | dips bwx10-10
Cardio Walk 1 mile @ 4mph/4% 125 HR
Abs decline bench cable situp 50-50-50x3

* empty BW at 202lb. thats an almost 6-8lb swing in half a week. i'm full of water. my squat is not that bad. il max at 425-440 if the setup feels right. the lack of center knurl is messing up my form. if i forcefully push the bar high up my traps, i load my quads better and it becomes a totally easier movement. can't complain. this fight club gym is the only thing i have for the next couple of months.
* new treadmill so don't really know if the 4 is 4% or a level 4 incline. felt steep enough but my heart rate was not climbing to the 130s.
* added the cardio and the abs routine again. i'm coming out of this quarantine ripped.

Thur  April 30

Squats 315-365-405,
Rows one arm row 80-80x2,
Inclined Chest Press smith machine 185-185-205-225x2, 205-205x3 | dips bwx10
Cardio Walk 15mins. 1mile @ 4mph/5% 125 HR
Abs decline bench cable situp 50-50-50x3

Fri  May 1

Squats 315-365-405,
Rows one arm row 80-80-80x2,
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 30mins. 2miles @ 4mph/5% 125 HR
Abs decline bench cable situp 50-50-60x3

* doubled my cardio to 30mins and it felt alright. started sweating a little at the high 25min mark.

Sat  May 2

Squats 315-365-405,
Rows one arm row 80-80x2,
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 30mins. 2miles @ 4mph/5% 145 HR max
Abs decline bench cable situp 50-50-60x3 rest

* started using apple watch to track HR on cardio. the machine HR is not accurate. i was in the low-mid 140s after the 20min mark.

294
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 19, 2020, 11:18:27 pm »
April 19-25, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

April Week  4 of 5

Sun  April 19

Squats 315-365-405
Rows one arm cable upright rest | pullups neutral narrow bw-bwx2, bwx5
Inclined Chest Press smith machine 185-185x2, 185x5

Mon  April 20

Squats 315-365-405
Rows one arm cable upright rest | pullups neutral narrow bw-bwx2, bwx5
Inclined Chest Press smith machine 185-185x2, 185x5

Tue April 21

Squats 315-365-405
Rows one arm cable upright 50-50x2 | pullups neutral narrow bw-bwx2
Inclined Chest Press smith machine 185-185x2, 205x2

Wed April 22

Squats 315-365-405-455, 225x2
Rows one arm cable upright 50-50-50-60-60x2
Inclined Chest Press smith machine 185-185-185-185-185x2

Thur April 23

Squats 315-365-405
Rows one arm cable upright 50-50-50x2 | one arm row 70-70-80-80-90x2
Inclined Chest Press smith machine 185-185-185-185-185x2

Fri April 24

Squats 315-365-405
Rows one arm cable upright skip | one arm row 70-70-80-80-90-90x2
Inclined Chest Press smith machine 185-185-185-185x2

Sat April 25

Squats 315-365-405
Rows one arm cable upright skip | one arm row 70-70-80-80-90-90x2
Inclined Chest Press smith machine 185-185-185-185-205x2 | dips bwx2, bwx20

* no point in eating this much calories to keep my bw at 208-212 if i'm only doing 455 1x/week.  this temporary gym setup is not comfortable for me. il just go back down in weight and eat normal.


295
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 05, 2020, 11:05:38 pm »
April 12-18, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

April Week  3 of 5

Sun  April 12

Squats 315-365-405,
Rows one arm seated row 180-180-180x2
Inclined Chest Press smith machine 135-185-185-185x2

* kept it very minimum today to freshen up for the next days. goal is to get to 455 on back to back days at least. bw and sleep is good. exercise selection is also good. just a lot of fatigue from the last bouts of repeated 445 backoffs.

Mon  April 13

Squats 315-365-405,
Rows one arm seated row 180-180-180x2
Inclined Chest Press smith machine 185-185-185-185x2, 205x1

Tue  April 14

Squats 315-365-405,
Rows one arm cable upright 40-50-60-60-60x2
Inclined Chest Press smith machine 185-185-185-185-185x2

* legs starting to feel a lot better now. could have done 455 but another skip day just to be sure i don't do too much to soon.

Wed  April 15

Squats 315-365-405-455,
Rows one arm cable upright 50-60-60-60x2, 60x5
Inclined Chest Press smith machine 185-185-185-185x2, 185x5

* had to bold the 455 because its something special again. the rep felt alright but still not very explosive. will ride out this fatigue wave. if it doesn't get any better, then it must be the setup. no wood floor, no knurl and fancy elieko bar etc...

Thur  April 16

Squats 315-365-405
Rows one arm cable upright 60-60-60x2
Inclined Chest Press smith machine 185-185-185x2, 185-185x5

Fri April 17

Squats 315-365-405
Rows one arm cable upright 50-50-50x2 | pullups neutral narrow bw-bwx2
Inclined Chest Press smith machine 185-185-185x2,

Sat April 18

Squats 315-365-405
Rows one arm cable upright rest | pullups neutral narrow bw-bwx2, bwx5
Inclined Chest Press smith machine 185-185x2, 185x5



296
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 29, 2020, 09:39:00 pm »
Mar 29 - April 4, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

April Week  1 of 5

Sun Mar 29

afternoon
Squats 315-365-405, 405x1
Rows one arm seated row 200-200-200x2, double arm 220x20 | lat pulldown 135-135x5
Dips rest

* still not going 455 to freshen up more. the pulling i did with double arm is with the mag grip attachments. motion feels very good with these.

Mon Mar 30

afternoon
Squats 315-365-405, 405-405x1
Rows one arm seated row skip, double arm 220x20 | lat pulldown 135-135x5
Dips rest

* figured out that the lack of center knurl on the squat bar is throwing my form off. the last 2 singles of 405 became very easy the moment i focused on pushing the bar to my traps. it will be a good day tmrw.

Tue Mar 31

afternoon
Squats 315-365-405-455, 405-405x1
Rows one arm seated row skip | lat pulldown 135-135x5
Dips rest

Wed April 1

afternoon
Squats 315-365-405, 405-405x1
Rows one arm seated row skip | lat pulldown 135-150-165-180x2
Dips bwx2, bwx10

Thur April 2

afternoon
Squats 315-365-405, 405-405x1
Rows one arm seated row skip | lat pulldown 165-180-195-195x2
Dips bwx2, bwx10

Fri April 3

afternoon
Squats 315-365-405, 405x1
Rows one arm seated row 180-180-200x2 | lat pulldown 165-165-180-180x2
Dips bwx2, bwx10

Sat April 4

afternoon
Squats 315-365-405, 405x1
Rows one arm seated row 180-180-200x2 skip | lat pulldown 165-165-180-180-195-195x2
Dips bwx2, bwx10

297
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 22, 2020, 11:04:31 pm »
Mar 22-28, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Mar Week 4 of 4

Sun Mar 22

afternoon
Squats 315-365-405, 455 skip, 405-405-405x1
Rows seated row 160-180-180x2, one arm 150-180-200-200-200x2
Dips bw-bwx2

* have to book my gym sched in advance and got a 1.5hr slot daily in the afternoons.

Mon Mar 23

afternoon
Squats 315-365-405-455, 405-405-405x1
Rows one arm seated row 180-200-200-220x2
Dips bwx2, bwx10

Tue Mar 24

afternoon
Squats 315-365-405-455, 405x1
Rows one arm seated row 200-200-220-220x2
Dips bwx2, bwx10

* will get stronger sooner. the schedule change and the accumulated fatigue from the backoff 445s are still there.

Wed Mar 25

afternoon
Squats 315-365-405-455, 405-405x1
Rows one arm seated row 200-200x2, double arm 220-220-220x5
Dips rest

Thur Mar 26

afternoon
Squats 315-365-405, 405-405x1
Rows one arm seated row 200-200x2, double arm 220-220x20
Dips rest

Fri Mar 27

afternoon
Squats 315-365-405, 405-405x1
Rows one arm seated row 200-200-200x2
Dips rest

Sat Mar 28

afternoon
Squats 315-365-405, 405x1
Rows one arm seated row 200-200x2
Dips rest

298
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 15, 2020, 04:36:08 pm »
Mar 15-21, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Mar Week 3 of 4

Sun Mar 15

afternoon
Squats 315-365-405-455, 445-445x1
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100-100x2

Mon Mar 16

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-455, 445-445x1
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100x2

* probably the last workout for up to 3 weeks at least. SF has the shelter in place starting midnight tonight. i still have to go to work because biotech is exempt from the shelter in place. 24hr fitness nationwide closes 9pm tonight without any tentative opening day.

Tue Mar 17

afternoon
Squats 315-365-405, 455 skip
Shoulders smith machine inclined bench 275-275x2 skip
Back one arm cable row 100-100x2 skip

* i work at a biotech and exempt from the shelter in place. still keeping the same work schedule but most likely leave early to avoid overlaps with the upcoming morning shift.

Thur Mar 19

afternoon
Squats 315-365-405, 405-405x1
Chins bw-bwx2

* legs still feeling tired even with the one day off. really added so much fatigue with those 445s lately. could have 455 but did not bother because i dont feel comfortable yet with the setup.

Fri Mar 20

afternoon
Squats 315-365-405-455, 405-405x1
Rows seated row 150-170-190x2

* used a different gym. had to book my time because there a limited slots available for distancing. worked out very well for me. this work gym has very good equipment but on a very small area. legs  still tired but was able to get a 455 without any problem. rows using magnum bar grip felt very good.

Sat Mar 21

afternoon
Squats 315-365-405, 455 skip
Rows seated row 160-180-180-180x2
Pulldown 135-150-150-150x2

* skipped the 455 to avoid fatigue. i could have gotten the rep but it will tire me. not good at this time when this deadly flu can kill the immune-weak people.  will only lift 1x/day for now.

299
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 08, 2020, 10:36:05 pm »
^^ thank you. just enjoying lifting and eating and keeping myself healthy-ish. 

Mar 8-14, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Mar Week 2 of 4

Sun Mar 8

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-455, 445x2
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x3

* sleeping now with compression tights on to help with the muscle soreness on my mid quads, mostly on the left leg. getting used to 445x2s little by little. eventually i might get to move up my top single to 475.

Mon Mar 9

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-475#56, 455-455-455x1
Shoulders smith machine inclined bench 315-315x1
Back one arm cable row 100-100x3

* what happened here was me trying to double 455 and immediately realizing that the weight is too heavy to double. i already committed so i just did singles with 1min resets.

Tue Mar 10

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-475#57, 445x2
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100x2

Wed Mar 11

morning
Squats 315-365-405, 455 skip
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2
Cardio walk 4% at 3-4mph 18:30mins, 1 mile. max HR at 130

* bw good, slept plenty. body overwhelmed by fatigue. there was a sticking point on the 405. was surprised because the 315-365 felt normal.  called it at 405 and will come back fresher later.  did more walking to aid in recovery.

afternoon
Squats 315-365-405-455, 445x2
Shoulders smith machine inclined bench 275-295x2
Back one arm cable row 100-100x2
Cardio walk 4% at 3mph 15mins, 0.75 mile. max HR at 110

* the 455 was alright. the 2nd 445 was very challenging.

Thur Mar 12

afternoon
Squats 315-365-405-455, 445x2
Shoulders smith machine inclined bench 275-295x2, 315x1
Back one arm cable row 100-100x2

Fri Mar 13

afternoon
Squats 315-365-405-455, 445-445x1
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100-100x2

* backoff 445 singles with 60 resets.

Sat Mar 14

afternoon
Squats 315-365-405-455, 445-445x1
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100-100x2

* same routine as yesterday. 445 felt heavier. will recover and overshoot slowly now. not working until wed night again.

300
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 01, 2020, 09:25:09 pm »
Mar 1-7, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #55 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

BW 212lb

Mar Week 1 of 4

Sun Mar 1

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x3

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x3

Mon Mar 2

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

* did 2x bare minimum routine today to prepare for a stronger day tmrw. the workout takes about 30mins. faster if i don't change shoes.

Tue Mar 3

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-475#54, 445x2
Shoulders smith machine inclined bench 275x2, 295-315x1
Back one arm cable row 100-100x3

* used the olympic plates so the 445 doesn't look so bad. good idea to use 475 instead of 495. no grinding or shouting. felt like a routine daily top weight.

Wed Mar 4

morning
Squats 315-365-405-455,
Shoulders smith machine inclined bench 275-275x2
Back one arm cable row 100-100x2

afternoon
Squats 315-365-405-475#55, 445x3
Shoulders smith machine inclined bench -275275x2
Back one arm cable row 100-100x3

Thur Mar 5

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100-100x2

Fri Mar 6

afternoon
Squats 315-365-405-455, 445x2
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100x2

* the 445x3 backoff volume a couple of days back got my cramping my left hip flexors during sleep. it was very uncomfortable because its hard to find that stretch to uncramp the left side without triggering cramps on the other side. at least i know i'm balanced when i overexert. heavy weight probably pushed me down lower because of fatigue on the 3rd rep and got more of my hip flexors involved.  don't have that problem now with 445x2s.


Sat Mar 7

afternoon
Squats 315-365-405-455, 425x2
Shoulders smith machine inclined bench 275-275-275x2
Back one arm cable row 100-100x2

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