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Messages - Kingfish

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31
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 05, 2024, 12:05:06 pm »
May 5-11, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

May Week 2 of 5 BW 198-202

Sun May 5

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-70-80 x5

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

Mon May 6

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

* legs feeling normal now after skipping the inclined walking for a few days.

7:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

Tue May 7

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

* might skip workout later again due to busy work schedule. legs back to normal again after taking off the 30 min inclined walking.

9:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

* very late workout. was hungry already.

Wed May 8

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

* very strong today. got good sleep and ate very well.

Thur May 9

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

Fri May 10

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

* skipped yesterday afternoon workout because of work schedule.

6:00pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

Sat May 11

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80-90 x5

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-80 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5


32
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 28, 2024, 11:18:12 am »
April 28 - May 4, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

May Week 1 of 5 BW 198-202

Sun April 28

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-80 x5, 90x3
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 118 bpm Max HR

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

Mon April 29

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 116 bpm Max HR

5:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5

Tue April 30

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 118 bpm Max HR

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5

* legs still not recovered enough for anything 455+. been very consistent with the 1.5mile inclined walking for almost 2 weeks now. will sacrifice the 475 for consistent cardio.

Wed May 1

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @6% 106 bpm Max HR

* lowered incline from 9 to 6 to help with leg recovery. heart rate did not get high. im usually in the 70%HR range at 9% incline. it went down to 60% at 6%.

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-80 x5

Thur May 2

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @6% 108 bpm Max HR

* reducing incline from 9 down to 6 helped me recover faster. got 455 already this morning. work schedule might be busy later so good thing that i got this out of the way.

afternoon workout skipped. busy at work

Fri May 3

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @6% 105 bpm Max HR

11:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-70 x5

Sat May 4

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-70 x5

* skipped the inclined walking. need to freshen legs more so i can try for 475 later. morning squat feeling good already.

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-70 x5

* skipped the inclined walking for today. 475 this afternoon was good.

33
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 21, 2024, 11:06:02 am »
April 21-27, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

April Week 4 of 4 BW 198-202

Sun April 21

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-70 x5

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-60 x5

Mon April 22

6:00 am
Paused Squats 315-315-315,405 REST
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 118 bpm Max HR

* squat rack busy and needed a good skipped workout anyway to get a strong monday afternoon. been doing the inclined consistently again since last week so il try to log it again for better tracking. heart rate was 125-130bpm on the first day walking but settled down to 115-120max after a few days.

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-60 x5

* my last 475 was wednesday last week. i'm still not recovered to get it this afternoon. recovery losing to the inclined walking and some heavy push/pull intensity. need to back off a little bit more. bw still in the 200-202 so not really getting very lean.

Tue April 23

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 118 bpm Max HR

6:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5

* increased the rows to 90 because the machine almost always has a plate or two left behind. the 475 was alright. happy to get it again for this week. no plans to deload more on the other lifts to get 495.

Wed April 24

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 120 bpm Max HR

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

Thur April 25

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5 REST
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 120 bpm Max HR

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50 x5

Fri April 26

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 115 bpm Max HR

6:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5

Sat April 27

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 125 bpm Max HR

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5

34
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 14, 2024, 11:22:17 am »
April 14-20, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

April Week 3 of 4 BW 198-202

Sun April 14

5:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-70 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

3:30 pm
Paused Squats 315-315-315,405,455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 90-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-70 x5,

* removed the lateral raise from my routine. thats the only extra thing i've been doing and now i'm not overpowering the 455 by a lot. the lateral raises burning carbs meant for the legs.

Mon April 15

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

* doing the rows now with both hands to get better contraction at the top ROM. feels better to squeeze at the top if both sides are pulling so both rhomboids are bottoming out of each other.

3:00 pm
Paused Squats 315-315-315,405,475
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

Tue April 16

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

3:00 pm
Paused Squats 315-315-315,405,455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70-80 x5, 100x2

Wed April 17

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5, 125x3
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

3:00 pm
Paused Squats 315-315-315,405,475
Iso Hammer Strength Inclined Press Machine ~135 80-80-80-125 x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-70 x5

Thur April 18

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5, 125x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5, 125x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

Fri April 19

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5, 125x3
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 70-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

* was not paying attention and did my first set of tricep on machine with 70 because the pin set wrong. will see later if my left tricep gets tender. most likely not. it was not a very heavy but i was wondering why i'm putting a lot of effort to keep form solid towards the last reps.

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80-125 x5, 150x3
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 70-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

Sat April 20

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5, 125x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70-80 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

35
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 07, 2024, 10:45:07 am »
April 7-13, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

April Week 2 of 4 BW 198-202

Sun April 7

5:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-80 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

* i will try to get at least a 1hr nap later and get something 455+

3:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~160x1 80-135 x5, 160x1
Iso Hammer Strength Seated Row - One Arm,  ~ 160x5 100-100-160 x5
Seated Tricep Extension Machine - One Arm ~ 70x5 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 90x2 max 70 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110 x5


* 1.5hr midday nap made a big difference in afternoon workout. also tried going low rep heavies on the push/pull. will add in a set of very heavy on these when i feel good.

Mon April 8

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 100-100x5, 180x3
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

* left tricep tender from the heavy shoulder pressing yesterday. nothing broken but need to keep it light until it recovers.

3:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~160x1 80-80-135 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 160x5 100-100 x5, 180x3
Seated Tricep Extension Machine - One Arm ~ 70x5 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 90x2 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

Tue April 9

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 80-80-135 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 100-100x5, 180x3
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

* platform very busy. did 315s only with 5lb plate under canvass shoes. did squats last.

3:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~160x1 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 160x5 135 x5
Seated Tricep Extension Machine - One Arm ~ 70x5 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 90x2 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

* need more recovery now.

Wed April 10

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90-90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 135-135x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

3:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~160x1 90-90-135 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 160x5 135-160 x5
Seated Tricep Extension Machine - One Arm ~ 70x5 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 90x2 max 70-80 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

Thur April 11

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 90-135x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 135-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

Fri April 12

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 100-100x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 80-110-110 x5

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 135-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5


Sat April 13

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 80-110-110 x5

3:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-80 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 80-110 x5


36
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 31, 2024, 11:35:06 am »
Mar 31 - April 6, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

April Week 1 of 4 BW 198-202

Sun Mar 31

6:30 am
Paused Squats 315-315-315 REST
Iso Hammer Strength Inclined Press Machine ~135 80-80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90-100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

2:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-70-80 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

* still no 475. need more recovery.

Mon April 1

6:30 am
Paused Squats 315-315-315 
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

* still not very strong. no muscle tenderness. just need more recovery.

Tue April 2

6:30 am
Paused Squats 315-315-315, 405 
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

* stronger this morning compared to pass few days. will eat better too and a midday nap. temporary work schedule 9:30-3:30pm until 3rd week of april. wasted first week recovering from the high intensity workouts i did in hawaii but it felt so good at that time. lol

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

* this is better. will keep the other exercises to bare minimum and see if i can hit 495 in the next few days.

Wed April 3

6:30 am
Paused Squats 315-315-315, 405 
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

* bw at gym 202lb. had a good nap too at work. have one of those regen rooms and passed out at noon. need to eat more white rice. thats how it worked at hawaii. lots of sushi and poke bowls. total calories probably same but with high carb share. 

Thur April 4

6:30 am
Paused Squats 315-315-315, 405 
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

* not even as strong as yesterday. under the weather a little bit. taking zicam before it becomes a full blown colds. always works.

Fri April 5

6:00 am
Paused Squats 315-315-315 
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80x5, 125x7
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-120 x5

Sat April 6

6:00 am
Paused Squats 315-315-315,405 
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 90 max 60-70-80 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-80 x5, 90x2
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

* did not get good midday nap. could have been at 475 already.

37
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 24, 2024, 10:43:09 am »
Mar 24-30, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Mar Week 4 of 4 BW 198-202

Sun Mar 24

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Seated Lateral Raise Machine - One Arm ~ 80 max 50-60 x5

* resting the squat. did not get a midnight snack. deep and long sleep.

2:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-80 x5
Seated Lateral Raise Machine - One Arm ~ 80 max 70-80 x5

* still fatigued. can't expect too much from this lean bw.

Mon Mar 25

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Seated Lateral Raise Machine - One Arm ~ 110 max 80-100 x5

* tried to find out where my form starts to break down on the seated lateral raise machine. did 100x5 and still got a clean full ROM. will keep that at 100 on good days, probably 80-90 to maintain.

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70 x5
Seated Lateral Raise Machine - One Arm ~ 100 max 80-90 x5

Tue Mar 26

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Seated Lateral Raise Machine - One Arm ~ 110 max 80-90 x5

4:30 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 90-90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70 x5
Seated Lateral Raise Machine - One Arm ~ 110 max 80-100 x5

* the 495 was ok but slower than what i planned. will not get it tmrw without getting too much fatigue, so better to just skip it. lateral raises on machine using 100 got full ROM with strict form. max now set at 110. full stack is at 200 so i have a long ways to go.

Wed Mar 27

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90-90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5 REST
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Seated Lateral Raise Machine - One Arm ~ 110 max 90-90 x5

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 90-90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70 x5 REST
Seated Lateral Raise Machine - One Arm ~ 110 max 80-100 x5 REST

Thur Mar 28

6:00 am
Paused Squats 315-315-315,405 REST
Iso Hammer Strength Inclined Press Machine ~135 90-90-90-125-90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-125-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Seated Lateral Raise Machine - One Arm ~ 110 max 90-100-110 x5

* back not very comfortable during sleep. sign to give it more recovery. skipped squats this morning and see if i feel more fresh later. lateral raise machine with 110 still getting full ROM with strict form. right shoulder is stronger in this exercise. work is on a 930-330pm schedule for the next few weeks for maitenance shutdown. enjoying my early afternoon workouts. not getting a middday nap yet but will figure out where to nap at noon during lunch break.

3:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Seated Lateral Raise Machine - One Arm ~ 110 max 90-100-110 x5

* core still fatigued. will need another day of recovery routine.

Fri Mar 29

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 90-90-90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Lateral Raise Machine - One Arm ~ 110 max 100-110 x5

3:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 110-120 x5

Sat Mar 30

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 80-80-80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115-80-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

* still recovering from the 475+. something in my core not solid yet. leaking energy and making everything a lot harder. 

3:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70-80 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 110-125 x5


38
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 17, 2024, 09:16:40 am »
Mar 17-23, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Mar Week 3 of 4 BW 198-202

Sun Mar 17

4:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-70 x5

* leaving early morning for 5 day hawaii trip. gym there has the same things.

6:00 pm honalulu (9pm SF)
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

* had a midday sushi box after the 5hr flight to hawaii, then a little rest at hotel before the afternoon workout. felt very good. its hot in here. the gym is also a little dimmer than i remember.

Mon Mar 18

5:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5 SKIP
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

Tue Mar 19

5:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

* 3rd day here in hawaii (kapolei disney)and the poke combo multi times a day is getting me stronger.  i might go for 495 later if i don't get too tired from today activities. the 455 this morning felt very good. il get 475 again later at least.

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

* could have gotten 495 on how the 405 felt. decided to play it safe and use 475 instead. no crawling or slowing down with this weight. could do 475 again tmrw. want to keep myself fresh and not get any fatigue because i'm on vacation..

Wed Mar 20

5:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

* the 405 was so fast. il overpower the 475 buy a lot, and a 495 would be perfect. got the heavy single without any big crawl. did not fatigue supporting muscles. very happy to get 495 at 202lb. took my bw weight this moring at gym. probably 198-200 dry out of bed. more poke bowl later.
* gym peeps here very serious about the wiping down after use. this was strict during the covid time but SF got loose on these after a while. over here at kapolie 24hr, its frowned upon to not wipe. lol. maybe because tis 80s outside and most peeps are a mess.

Thur Mar 21

5:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

* form still felt very good. might get 495 again later but will still be have happy with a 475. the hawaii gym atmosphere is very positive.

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

* leaving for SF tmrw morning. will squeeze in another morning workout at 4am. flight leaves 9am. very relaxing vacation here in disney aulani. gym routine very good too. thinking about a mid-night snack later at 1-2am for a stronger mornign workout, nap and wake up 3:30am .

Fri Mar 22

5:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

* did a quick midnight meal after sleeping 9:30pm-1:30am. sushi and rice then nap again. gym at 4am. felt very good already because my stomach is not empty. got 495. bw still at 200-202 max. the back to back 495 was within 12hrs. not common for me to be this strong at this bw.
* flying to SF from hawaii at 9am. will get home 2pm hawaii time, 5pm SF time. will 2nd workout if i don't feel very tired.

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70 x5

* still felt very strong but decided to stop at 475. very happy with the progress and the vacation. ;D

Sat Mar 23

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70 x5
Seated Lateral Raise Machine - One Arm ~ 80 max 40-50-60 x5

* i still tried to get a stronger morning workout but eating a midday night snack of sweet potatoes. did not work this time. i'm fatigued from yesterday's 495+475 combo. i could have gotten a 455 but prefer to give myself more time to get fresh. maybe another 475 this afternoon if my midday nap makes a big difference.
* added the seated lateral raise machine to my log. been doing it only because i'm waiting on the bicep/tricep machine most of the time. might as well kill time doing something. fould the most comfortable way of doing it and now i'm enjoying the soreness from it.

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70 x5
Seated Lateral Raise Machine - One Arm ~ 80 max 60-70 x5

* 4 singles of 495 this week. this afternoon is a little slower than the morning one in hawaii. still healthy enough to recovery to at least a 475 tmrw afternoon. nothing heavy tmrw morning. the heavy singles are getting slower.

39
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 10, 2024, 11:19:07 am »
Mar 10-16, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Mar Week 2 of 4 BW 198-202

Sun Mar 10

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5
Seated Bicep Curl Machine ~ 155 max 80 x5
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm~ 80 max 40-50 x5

Mon Mar 11

6:00 am
Paused Squats 315-315-315,405-475, 315x5
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Machine Row -  ~ 160 max 80-100-120x5, 120x10
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

* will be busy at work later so did my 455+ this morning because I felt ready now.  did also a 315x5 to get myself warmer. cold mid 40s this morning.

1:30 pm
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-125 x5

Tue Mar 12

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-135 x5,
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Machine Row -  ~ 160 max 80-100-120x5, 120x10 REST
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5,
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Machine Row -  ~ 160 max 70-80 x5

Wed Mar 13

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5, 80 x10
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Machine Row -  ~ 160 max 100 x5, 120x10
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

Thur Mar 14

9:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Machine Row -  ~ 160 max 100 x5, 120x10 REST
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

5:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 90 x5

* left gym early. other things will be done at home using functional trainer.

Fri Mar 15

9:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5 REST
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5 REST
Seated Machine Row -  ~ 160 max 80 x10
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max REST

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5 REST
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5

Sat Mar 16

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80 x5

2:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70-60 x5
Seated Machine Row -  ~ 160 max 80 x10
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max REST

40
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 03, 2024, 10:27:03 am »
Mar 3-9, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Mar Week 1 of 4 BW 198-202

Sun Mar 3

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5
Seated Bicep Curl Machine ~ 155 max 80 x5
Decline Bench Weighted Situp - 30 max 20-25x5 Rest

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 90-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-100-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5  REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Decline Bench Weighted Situp - 30 max 20x5

* lean bw of 196-198 dry in the morning for days now. getting lean for Hawaii vacation in 2 weeks march 17. not getting 495 anytime consistently at this lower weight. 475 is still recoverable daily - i just did a back to back 475 recently. might try to squeeze in a 1-2/week 495 but that means i have to cut more volumes/intensity of everything else.

Mon Mar 4

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-125-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5
Seated Bicep Curl Machine ~ 155 max 80-80 x5
Leg Raises bw-bw x5

* tried doing leg raises instead of the weighted situps. theres a high chance that i get some lower back soreness with the decline bench situps the moment i do too much ROM and curl my whole body towards my quads, instead of just doing the ROM for the abs.

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5
Seated Bicep Curl Machine ~ 155 max 80 x5 REST
Leg Raises bw-bw x5 REST
 
Tue Mar 5

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5 
Seated Bicep Curl Machine ~ 155 max 80-80 x5 REST
Leg Raises bw-bw x5 REST

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5

* busy at work. did not have a lot of time at gym.
 
Wed Mar 6

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-125 x5

8:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5

* resting the afternoon workout. came to gym late and hungry.

Thur Mar 7

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5

* felt very strong already in the morning. did the 455+ in case work is very busy again later and will be forced to lift very late. I checked my YouTube content and saw that I was maintaining a daily 495 and some rare 495+ including a PR 545 with a bodyweight of 210lb peaking up to 216lb (tagged on vid title). I'm lucky to be over 200lb dry in the morning now. I still prefer to be this lean for health reasons but still like the idea that I can peak to a 495 if I plan it right.

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5

Fri Mar 8

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40 x5 
Seated Bicep Curl Machine ~ 155 max 80 x5
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5

Fri Mar 8

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-125 x5
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

5:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Bicep Curl Machine ~ 155 max 80-80 x5

41
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 25, 2024, 02:20:12 pm »
Feb 25 - Mar 2, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Feb Week 4 of 4 BW 198-202

Sun Feb 25

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine ~ 155 max 110 x5
Decline Bench Weighted Situp - 30 max 20-25x5
Cardio - Inclined Walking 30min 3mph, 1.5miles. 20min@9%, 5 min@12%, 5min@10%

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80-90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Decline Bench Weighted Situp - 30 max 25x5

Mon Feb 26

6:00 am
Paused Squats 315-315-315-405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Decline Bench Weighted Situp - 30 max 27.5 x5

8:30 pm
Paused Squats 315-315-315-405-455
Iso Hammer Strength Inclined Press Machine ~135 90-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Cardio - Inclined Walking 30min 3mph, 1.5miles. 25min@9%, 5 min@12% REST

* another very busy work schedule so i had to take a late lunch. not very strong again on heavy squat but the rest of the routine is alright. bw before meal 2 of 2 after 11.5hr fasted is 197.5lb. the 455 was alright but i cannot maintain a daily 455+ if i force a 475-495 at a bw weight below 202-204.

Tue Feb 27

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 70-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5 
Seated Bicep Curl Machine ~ 155 max 80-90-110 x5
Decline Bench Weighted Situp - 30 max 27.5 x5 REST

* projected work schedule not too busy later so i will try get at least 475 in the afternoon. no 495 when i wake up in the 196-198 dry bw.

7:30 pm
Paused Squats 315-315-315-405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-125 x5
Decline Bench Weighted Situp - 30 max 20 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Cardio - Inclined Walking 30min 3mph, 1.5miles. 25min@9%, 5 min@12% REST

* not 475 strong yet. need more rest. lower bodyweight so not really feeling bad about it. hawaii vacation 3rd week of march.

Wed Feb 28

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 70-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5 
Seated Bicep Curl Machine ~ 155 max 80-90-110 x5 REST
Decline Bench Weighted Situp - 30 max 20x5

6:30 pm
Paused Squats 315-315-315-405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-125 x5
Decline Bench Weighted Situp - 30 max 20 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Cardio - Inclined Walking 30min 3mph, 1.5miles. 25min@9%, 5 min@12% REST

Thur Feb 29

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5 
Seated Bicep Curl Machine ~ 155 max 80-90-110 x5 SKIP
Decline Bench Weighted Situp - 30 max 20x5

7:30 pm
Paused Squats 315-315-315-405-475
Iso Hammer Strength Inclined Press Machine ~135 80-125-80 x5
Standing Tricep cable pushdown - One Arm ~ 30 max 20 x5 

Fri Mar 1

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 80-90-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-125 x5 REST
Seated Chest Supported Cable Row - Two Arm 80-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 
Seated Bicep Curl Machine ~ 155 max 110x5
Decline Bench Weighted Situp - 30 max 20x5 REST

* did the chest supported rows at home using functional trainer + adjustable bench combo. used parallel grip attachment. very good ROM and squeeze at the top. better rhomboid action comapred to the hammerstrength row at gym.

7:00 pm
Paused Squats 315-315-315-405-455
Iso Hammer Strength Inclined Press Machine ~135 125-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-125 x5 REST
Seated Chest Supported Cable Row - Two Arm ~ 150 80-90-160 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST 
Seated Bicep Curl Machine ~ 155 max 110x5 REST
Decline Bench Weighted Situp - 30 max 20x5 REST

Sat Mar 2

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 80-90-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-125 x5 REST
Seated Chest Supported Cable Row - Two Arm 80-100-140 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 
Seated Bicep Curl Machine ~ 155 max 110x5
Decline Bench Weighted Situp - 30 max 20x5 REST

1:00 pm
Paused Squats 315-315-315-405-475
Iso Hammer Strength Inclined Press Machine ~135 125-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-100 x5
Seated Chest Supported Cable Row - Two Arm ~ 150 80-90-160 x5 REST
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5   
Seated Bicep Curl Machine - One Arm ~ 80 max 80 x5
Decline Bench Weighted Situp - 30 max 20x5 REST


42
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 18, 2024, 12:45:20 pm »
Feb 18-24, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Feb Week 3 of 4 BW 198-202

Sun Feb 18

6:00 am
Paused Squats 315-315-315,405 REST
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min 1.5miles 3mph@9%

4:00 pm
Paused Squats 315-315-315,405, 475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80 x5

* a little setback from last week. got greedy and did too many 495 too close together. my lowerback is not hurt and there is no pain anywhere but my leg explosiveness is still not back to top form. 475s are repeatable but i don't have the explosiveness on 405 yet to try another 495.

Mon Feb 19

9:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min 1.5miles 3mph@9%

3:00 pm
Paused Squats 315-315-315,405, 475
Iso Hammer Strength Inclined Press Machine ~135 125 x7
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60x10
Seated Bicep Curl Machine - One Arm ~ 80 max 80 x5
Cardio - Inclined Walking 30min 1.5miles 3mph@9%

Tue Feb 20

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 135-135 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60x10
Seated Bicep Curl Machine - One Arm ~ 80 max 70x7

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 135 x7
Seated Tricep Extension Machine - One Arm ~ 70 max 60x10 REST
Seated Bicep Curl Machine - One Arm ~ 80 max 70x7 REST
Cardio - Inclined Walking 30min 1.5miles 3mph@9%

* late workout. busy again at work. did not feel very strong after long fasted hours.

Wed Feb 21

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50x5
Seated Bicep Curl Machine - One Arm ~ 80 max 40-50x5

* back not very fresh from the multiple 135x5 seated inclined press. reduced back to 125s.

9:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5 REST
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60x10
Seated Bicep Curl Machine - One Arm ~ 80 max 80x5

Thur Feb 22

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 155 | 80 max 155x5 | 50x5

Fri Feb 23

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5 REST
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115 x5, 90x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 170|80 max 110x5 | 50x5

7:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125-45 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125-45 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 155 max 155-50x5

Sat Feb 24

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115 x5, 90x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 170 max 155x5
Decline Bench Weighted Situp ~ 40 max 10-15-20-25 x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125-45 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125-45 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 155 max 155-50x5

* got too excited doing situps this morning. back not very solid this afternoon. hawaii in 4 weeks. need to be beach ready

43
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 11, 2024, 11:08:14 am »
Feb 11-17, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Feb Week 2 of 4 BW 198-202

Sun Feb 11

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 80-90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Seated Bicep Curl Machine ~155 155 x5

* could have gotten 455 but skipped it and see if i can get another 495 later. will lift early afternoon and watch football after.

3:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 80-90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Seated Bicep Curl Machine ~155 155 x5

Mon Feb 12

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-55 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 80-90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Cardio - Inclined Walking 30min 1.5miles @9% 143bpm HR max

* that 475+495 last saturday got me good fatigue. my HR 10-15pts higher on the cardio too. 405 was smooth and a good rep but not very explosive eough to get an easy 455. skipped it

6:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-55 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 80-90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5

* stopped at 405. need another light day for more recovery. will be back to normal tmrw morning.

Tue Feb 13

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-55 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 70-80-90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Cardio - Inclined Walking 30min 1.5miles @9% 120bpm HR max

* felt normal already but skipped the 455 just to make sure. il do 455+ later

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-55 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 70-80-90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5

Wed Feb 14

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-45 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 70-80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 40-50 x5

* completely recovered now. will go 475 or 495 later.

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-45 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 70-80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60-70 x5

Thur Feb 15

9:30 am
Paused Squats 315-315-315,405 SKIP
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 115 80-90-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60-70 x5

* skipped the morning squats. gym too busy and don't want to wait.

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-90 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 90-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min 1.5miles @9% 135bpm HR max


Fri Feb 16

9:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 100x3, 90x5
Iso Hammer Strength Seated Row - One Arm, low handle ~135 125x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60-70 x5

Sat Feb 17

9:30 am
Cardio - Inclined Walking 30min 1.5miles 25mins at @9% 5 mins @12%
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min 1.5miles 25mins at @9% 5 mins @12%

5:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115-125 x5




44
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 06, 2024, 11:18:20 am »
Quote from: vag on February 06, 2024, 06:21:33 am
Since 495 is regular again lately, hit a 500-something single one day, just for the thug of it  :headbang: :ibsquatting:


 :P i'm too old for this.

45
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 05, 2024, 05:49:15 pm »
Feb 4-10, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Jan Week 5 of 5 BW 198-202

Sun Feb 4

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Seated Bicep Curl Machine ~155 155 x5
Cardio - Inclined Walking 30min 3mph @9% incline 119bpm HR max

3:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 120 x5 REST
Seated Bicep Curl Machine ~155 155 x5 REST

Mon Feb 5

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 100-100 x5
Seated Bicep Curl Machine ~155 155 x5
Cardio - Inclined Walking 30min 3mph 25min@9%+5min@12% 132bpm Max

10:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 125 x5

* very busy at work. had a late break. i was not very fasted because i ate a bunch of figs in the early afternoon to make sure i have some energy towards the end of my shift. the 475 was still alright. i was already 495 at this time last week. could have done the same if i lifted in the 5-6pm timeslot.

Tue Feb 6

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Standing Cable Tricep Extension - Rope - ~135 110-110 x5
Seated Bicep Curl Machine ~155 155 x5 REST
Cardio - Inclined Walking 30min 3mph@9% 129bpm Max

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 125 x5

Wed Feb 7

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 90-115 x5
Standing Cable Tricep Extension - Rope - ~135 100 x5
Seated Bicep Curl Machine ~155 155 x5 REST
Cardio - Inclined Walking 30min 3mph@9% 120bpm Max

7:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115 x5

Thur Feb 8

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115-115 x5
Standing Cable Tricep Extension - Rope - ~135 100 x5
Seated Bicep Curl Machine ~155 155 x5

7:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115 x5

Fri Feb 9

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115-115 x5
Standing Cable Tricep Extension - Rope - ~135 100-100 x5
Cardio - Inclined Walking 30mins 3mph@9% 120bpm HRmax

7:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115 x5

* no 495 yet this week. been busy at work. will try again tmrw afternoon.

Sat Feb 10

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 90-90 x5
Standing Cable Tricep Extension - Rope - ~135 100-100 x5

* squats felt good already in the morning. got 475. won't be worried if i don't get 495 later. another 475 is alright.
 
4:30 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 90-90 x5

* form was still alright. very happy to still get 495 after an already heavy morning routine.

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