316
Boxing / Pacquiao vs Thurman
« on: July 21, 2019, 12:07:25 am »
40yr old vs undefeated champ.. vegas favors pacquiao. go manny!
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317
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 15, 2019, 07:24:26 am »
July 14-20, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 37
BW 206lb
July Week 3 of 5
Sun July 14
afternoon
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5
Mon July 15
morning
Squats 315-365-405, 315-365-405
Shoulders smith machine tricep bench 275x 2-2, 295x1
Rows seated cable rows one arm 75x 5-5
* i'm feeling better but still not as strong. the 4-night work week did some damage. i could have done the 455s but i'm not interested in a grinding rep.
afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5-5
Tue July 16
morning
Squats 315-365-405,455
Shoulders smith machine tricep bench 275x 2-2-2
Rows seated cable rows one arm 75x 5-5
afternoon
Squats 315-365-405,455
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5
Wed July 17
morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5
afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275-295x 2-2
Rows seated cable rows one arm 75x 5-5
Thur July 18
afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5
Fri July 19
afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5
Sat July 20
afternoon
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 37
BW 206lb
July Week 3 of 5
Sun July 14
afternoon
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5
Mon July 15
morning
Squats 315-365-405, 315-365-405
Shoulders smith machine tricep bench 275x 2-2, 295x1
Rows seated cable rows one arm 75x 5-5
* i'm feeling better but still not as strong. the 4-night work week did some damage. i could have done the 455s but i'm not interested in a grinding rep.
afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5-5
Tue July 16
morning
Squats 315-365-405,455
Shoulders smith machine tricep bench 275x 2-2-2
Rows seated cable rows one arm 75x 5-5
afternoon
Squats 315-365-405,455
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5
Wed July 17
morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5
afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275-295x 2-2
Rows seated cable rows one arm 75x 5-5
Thur July 18
afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5
Fri July 19
afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5
Sat July 20
afternoon
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5
318
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 07, 2019, 01:06:41 pm »
July 7-13, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 36
daily double workouts start May 5-11, ends 4th week of Jun
BW 208lb
July Week 2 of 5
Sun July 7
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
* bw dropped to 204lb. was sleeping a lot to catch up from the work nights and did not eat as much because i was already sleepy in the mornign. its been a while so i have to adjust again to working 13hr nights. i got the 455 this morning because i after 36 weeks of doing them daily, i just believed that i will get the rep. it was very heavy. heavier than some of the 495s that i did.
Mon July 8
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2, 315x1
Rows seated cable rows one arm 75x 5-5
Tue July 9
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
* might skip afternoon workout because of a schedule. shoulders feeling good already but will limit consecutive 315s.
Wed July 10
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
Thur July 11
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x2
Rows seated cable rows one arm 75x 5-5
Fri July 12
afternoon
Squats 315-365-405, 315-365-405
Shoulders smith machine tricep bench 225-275x2
Rows seated cable rows one arm 75x 5-5
* did my warmup routine twice to see if i can feel better with more warmup. nope. too tired from long hours standing at work. did not help that im not as heavy also. could have fought a 455 because the 405 was not that heavy but it will be a tiring grind. not worth it.
Sat July 13
afternoon
Squats 315-365-405,
Shoulders smith machine tricep bench 225-275x2, 295x 1-1
Rows seated cable rows one arm 75x 5-5
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 36
daily double workouts start May 5-11, ends 4th week of Jun
BW 208lb
July Week 2 of 5
Sun July 7
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
* bw dropped to 204lb. was sleeping a lot to catch up from the work nights and did not eat as much because i was already sleepy in the mornign. its been a while so i have to adjust again to working 13hr nights. i got the 455 this morning because i after 36 weeks of doing them daily, i just believed that i will get the rep. it was very heavy. heavier than some of the 495s that i did.
Mon July 8
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2, 315x1
Rows seated cable rows one arm 75x 5-5
Tue July 9
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
* might skip afternoon workout because of a schedule. shoulders feeling good already but will limit consecutive 315s.
Wed July 10
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
Thur July 11
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x2
Rows seated cable rows one arm 75x 5-5
Fri July 12
afternoon
Squats 315-365-405, 315-365-405
Shoulders smith machine tricep bench 225-275x2
Rows seated cable rows one arm 75x 5-5
* did my warmup routine twice to see if i can feel better with more warmup. nope. too tired from long hours standing at work. did not help that im not as heavy also. could have fought a 455 because the 405 was not that heavy but it will be a tiring grind. not worth it.
Sat July 13
afternoon
Squats 315-365-405,
Shoulders smith machine tricep bench 225-275x2, 295x 1-1
Rows seated cable rows one arm 75x 5-5
319
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 30, 2019, 11:30:16 am »
June 30 - July 6, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 35
daily double workouts start May 5-11, ends 4th week of Jun
BW 208lb
July Week 1 of 5
Sun Jun 30
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
* i'm due to get stronger sometime soon. i can't be this burntout for this long. sleep and diet are alright. not the best but can't complain. i
start working wed night for a short 3-day week. might be a most needed break from all these double workouts.
Mon July 1
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
Tue July 2
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
* starting to feel stronger on the squats. could get 475 now. right front delts been feeling beat for the last few days most likely from the repetitive 315s. nothing broken but will hurt something if i didn't back down.
Wed July 3
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
afternooon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 225-275x rest
Rows seated cable rows one arm 75x 5-5
Thur July 4
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
* first night back to work and i was very weak. barely got the 455.
Fri July 5
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
* felt a little stronger than yesterday.
Sat July 6
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x rest
Rows seated cable rows one arm 75x 5-5
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 35
daily double workouts start May 5-11, ends 4th week of Jun
BW 208lb
July Week 1 of 5
Sun Jun 30
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
* i'm due to get stronger sometime soon. i can't be this burntout for this long. sleep and diet are alright. not the best but can't complain. i
start working wed night for a short 3-day week. might be a most needed break from all these double workouts.
Mon July 1
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
Tue July 2
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
* starting to feel stronger on the squats. could get 475 now. right front delts been feeling beat for the last few days most likely from the repetitive 315s. nothing broken but will hurt something if i didn't back down.
Wed July 3
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
afternooon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 225-275x rest
Rows seated cable rows one arm 75x 5-5
Thur July 4
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
* first night back to work and i was very weak. barely got the 455.
Fri July 5
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
* felt a little stronger than yesterday.
Sat July 6
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x rest
Rows seated cable rows one arm 75x 5-5
320
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 25, 2019, 12:26:18 am »Whats the squat plan after june?
get back to 495 top set and try to maintain it longer while staying not very fat. im still 204-208 lately. i start to get fat at 212+
321
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 23, 2019, 10:59:00 am »
June 23-29, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 34
daily double workouts start May 5-11, ends 4th week of Jun
BW 208lb
June Week 4 of 4
Sun Jun 23
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-1-1
Rows seated cable rows one arm 75x 5-10-5
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x 1-1
Rows seated cable rows one arm 75x 5-10-5
Mon Jun 24
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-2-1
Rows seated cable rows one arm 75x 5-10-5
* felt strong this morning. could have 475. this is good start to the week. i start work next week.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x 1-1
Rows seated cable rows one arm 75x 5-10-5
Tue Jun 25
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-1
Rows seated cable rows one arm 75x 5-10-5
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x 1-2-1
Rows seated cable rows one arm 75x 5-10-5
Wed Jun 26
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-1
Rows seated cable rows one arm 75x 5-10-5
* the 315 on the close grip benching is adding too much fatigue. the pressing muscles are fine. its just too taxing mentally. im not going to freshen up my squats if i keep up with this pace. need to back off on the pressing.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x rest
Rows seated cable rows one arm 75x 5-5
Thur Jun 27
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225x 2-2-5-5
Rows seated cable rows one arm 75x 5-5
* here it goes for better recovery.
afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 225x rest
Rows seated cable rows one arm 75x 5-5
Fri Jun 28
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
Sat Jun 29
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 34
daily double workouts start May 5-11, ends 4th week of Jun
BW 208lb
June Week 4 of 4
Sun Jun 23
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-1-1
Rows seated cable rows one arm 75x 5-10-5
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x 1-1
Rows seated cable rows one arm 75x 5-10-5
Mon Jun 24
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-2-1
Rows seated cable rows one arm 75x 5-10-5
* felt strong this morning. could have 475. this is good start to the week. i start work next week.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x 1-1
Rows seated cable rows one arm 75x 5-10-5
Tue Jun 25
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-1
Rows seated cable rows one arm 75x 5-10-5
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x 1-2-1
Rows seated cable rows one arm 75x 5-10-5
Wed Jun 26
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-1
Rows seated cable rows one arm 75x 5-10-5
* the 315 on the close grip benching is adding too much fatigue. the pressing muscles are fine. its just too taxing mentally. im not going to freshen up my squats if i keep up with this pace. need to back off on the pressing.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x rest
Rows seated cable rows one arm 75x 5-5
Thur Jun 27
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225x 2-2-5-5
Rows seated cable rows one arm 75x 5-5
* here it goes for better recovery.
afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 225x rest
Rows seated cable rows one arm 75x 5-5
Fri Jun 28
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
Sat Jun 29
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 225-275x 2-2
Rows seated cable rows one arm 75x 5-5
322
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 17, 2019, 01:24:55 am »
June 16-22, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 33
daily double workouts start May 5-11, ends 4th week of Jun
BW 208lb
June Week 3 of 4
Sun Jun 16
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5
* did 1 day of work sat night so skipped the morning sunday. still weak and recovering on squats. 295 is still going and feels good on the tricep bench
Mon Jun 17
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5
* starting to feel fresh on the squats. the fatigue from triples or more are too much when trying to recover. doubles are alright.
Tue Jun 18
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5
* had something scheduled in the morning. lift afternoon only today. felt alright. a few more days of this and ill be very fresh
Wed Jun 19
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5
Thur Jun 20
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 295x skip.
Rows seated cable rows one arm 75x 5-10-5
* did a late 8am workout and the smith machine was very busy. skipped 30% of my workout plan and just try to be stronger later on that in the afternoon.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315 1-2-1
Rows seated cable rows one arm 75x 5-10-5
Fri Jun 21
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-2-1
Rows seated cable rows one arm 75x 5-10-5
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x 1-2-1
Rows seated cable rows one arm 75x 5-10-5
* should have been a lot stronger by now but i am not getting as much sleep daytime sleep as i want. new place has too much sunlight. need to setup my bedroom darker. tricep benching on the smith is going very well. could do 2-3-2 on the 315s soon.
Sat Jun 22
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-2-1
Rows seated cable rows one arm 75x 5-10-5
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x 1-1-1
Rows seated cable rows one arm 75x 5-10-5
* resting on the benching. skipped the double. workout takes me less than 45mins. 30mins if i take shorter breaks - on stronger days.
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 33
daily double workouts start May 5-11, ends 4th week of Jun
BW 208lb
June Week 3 of 4
Sun Jun 16
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5
* did 1 day of work sat night so skipped the morning sunday. still weak and recovering on squats. 295 is still going and feels good on the tricep bench
Mon Jun 17
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5
* starting to feel fresh on the squats. the fatigue from triples or more are too much when trying to recover. doubles are alright.
Tue Jun 18
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5
* had something scheduled in the morning. lift afternoon only today. felt alright. a few more days of this and ill be very fresh
Wed Jun 19
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5
Thur Jun 20
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 295x skip.
Rows seated cable rows one arm 75x 5-10-5
* did a late 8am workout and the smith machine was very busy. skipped 30% of my workout plan and just try to be stronger later on that in the afternoon.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315 1-2-1
Rows seated cable rows one arm 75x 5-10-5
Fri Jun 21
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-2-1
Rows seated cable rows one arm 75x 5-10-5
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x 1-2-1
Rows seated cable rows one arm 75x 5-10-5
* should have been a lot stronger by now but i am not getting as much sleep daytime sleep as i want. new place has too much sunlight. need to setup my bedroom darker. tricep benching on the smith is going very well. could do 2-3-2 on the 315s soon.
Sat Jun 22
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 315x 1-2-1
Rows seated cable rows one arm 75x 5-10-5
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 315x 1-1-1
Rows seated cable rows one arm 75x 5-10-5
* resting on the benching. skipped the double. workout takes me less than 45mins. 30mins if i take shorter breaks - on stronger days.
323
Nutrition & Supplementation / Re: 900 mg of Caffeine every other day?
« on: June 14, 2019, 02:21:27 am »
make sure you don't substitute stimulant for sleep. i take in caffeine but also get above average hours of sleep. i can also stop caffeine for days without any issues.
it starts to negatively affect you if rely on the substance to keep you functioning because you cut your rest/sleep short. if 900 doesn't get you crashing in the long run and gets you thru work then go for it.
it starts to negatively affect you if rely on the substance to keep you functioning because you cut your rest/sleep short. if 900 doesn't get you crashing in the long run and gets you thru work then go for it.
324
Basketball / Re: NBA 2018 - 2019 Season
« on: June 14, 2019, 02:11:07 am »
no klay in game 7 if that curry shot went in anyway. that warriors fan shoving lowry jinx everything. cant hate on the raptors. injury is part of the game and they remained healthy.
326
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 09, 2019, 09:11:45 am »
June 2-8, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 32
daily double workouts start May 5-11, ends 4th week of Jun
BW 208lb
June Week 2 of 4
Sun Jun 9
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Mon Jun 10
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Tue Jun 11
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
* been very hot lately here in SF. almost 100F today. had to go gym late because of the heat wave. getting fresher with the lesser triples. might move up to 295 on the shoulder work.
Wed Jun 12
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x3, 295x3, 295x2
Rows seated cable rows one arm 75x 5-10-5
Thur Jun 13
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5
Fri Jun 14
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5
* i'm not getting any stronger or fresher because i'm only getting good sleep. i need great daytime sleep but family duties first. thats 4.5-5hrs on days compared to 6-6.5hr when i have no time constraints.
Sat Jun 15
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 32
daily double workouts start May 5-11, ends 4th week of Jun
BW 208lb
June Week 2 of 4
Sun Jun 9
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Mon Jun 10
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Tue Jun 11
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
* been very hot lately here in SF. almost 100F today. had to go gym late because of the heat wave. getting fresher with the lesser triples. might move up to 295 on the shoulder work.
Wed Jun 12
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x3, 295x3, 295x2
Rows seated cable rows one arm 75x 5-10-5
Thur Jun 13
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5
Fri Jun 14
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5
* i'm not getting any stronger or fresher because i'm only getting good sleep. i need great daytime sleep but family duties first. thats 4.5-5hrs on days compared to 6-6.5hr when i have no time constraints.
Sat Jun 15
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-3-2
Rows seated cable rows one arm 75x 5-10-5
327
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 02, 2019, 09:31:07 pm »
June 2-8, 2019Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 31
daily double workouts week 3 of 7. Start May 5-11, ends Jun 12
BW 208lb
June Week 1 of 4
Sun Jun 2
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
* local 24hr gym now has 2 new oly platforms with olympic plates. don't have to drive to the other location for better equipment. skip the morning workout because i was called in for work for a day. will not go back to regular work schedule until the last week of june. 405x5s still going strong. 9th straight day of daily 405x5s.
Mon Jun 3
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
* getting stronger on 405s. can do 6-7 now but kept it at 5.
Tue Jun 4
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x skip. machine busy
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
* somebody left so much mess in the smith machine. skipped it. squats volumes still strong.
Wed Jun 5
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
Thur Jun 6
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
Fri Jun 7
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
* last 2-3 afternoon 405x5s are getting harder. from peak of being able to have done 7 to a slow #5. still not a back breaking crawl but the last rep is getting slow. might call it and deload next week to peak.
Sat Jun 8
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 sets
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
328
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 26, 2019, 11:26:16 am »
May 26 - June 1, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 30
daily double workouts week 3 of 7. Start May 5-11, ends Jun 12
BW 208lb
May Week 5 of 5
Sun May 26
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
Mon May 27
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 sets
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
Tue May 28
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
Wed May 29
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x rest
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 sets
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
Thur May 30
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
* 405x5s still going strong. will deload once i start to fatigue.
Fri May 31
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 sets
Sat Jun 1
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 30
daily double workouts week 3 of 7. Start May 5-11, ends Jun 12
BW 208lb
May Week 5 of 5
Sun May 26
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
Mon May 27
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 sets
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
Tue May 28
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
Wed May 29
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x rest
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 sets
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
Thur May 30
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
* 405x5s still going strong. will deload once i start to fatigue.
Fri May 31
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 sets
Sat Jun 1
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
329
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 19, 2019, 09:18:04 am »
May 19-24, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 29
daily double workouts week 3 of 7. Start May 5-11, ends Jun 12
BW 208lb
May Week 4 of 5
Sun May 19
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x3 sets, 315x1
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 5x2 sets
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets, 275x5
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 5x2 rest
Mon May 20
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 5x2 sets
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x3, 275x5
Rows seated cable rows one arm 75x5, 75x10
Calves seated calf raise soleus 2x45lb 5x2 sets
Tue May 21
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x3, 275x5
Rows seated cable rows one arm 75x5, 75x10
Calves seated calf raise soleus 2x45lb 5x2 sets
Wed May 22
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x3, 275x5
Rows seated cable rows one arm 75x5, 75x10
Calves seated calf raise soleus 3x45lb 5x2 sets
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
Thur May 23
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10
Calves seated calf raise soleus 3x45lb 5x2 rest
afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
* i have to cycle between the 495x1 and 405x5-6s. when im thick and fresh enough for repeated 405x5s, il deload and go 495 singles again.
Fri May 24
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5
Rows seated cable rows one arm 75x 5-10
Calves seated calf raise soleus 3x45lb 5x2 rest
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
Sat May 25
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#19
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 29
daily double workouts week 3 of 7. Start May 5-11, ends Jun 12
BW 208lb
May Week 4 of 5
Sun May 19
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x3 sets, 315x1
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 5x2 sets
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets, 275x5
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 5x2 rest
Mon May 20
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 5x2 sets
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x3, 275x5
Rows seated cable rows one arm 75x5, 75x10
Calves seated calf raise soleus 2x45lb 5x2 sets
Tue May 21
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x3, 275x5
Rows seated cable rows one arm 75x5, 75x10
Calves seated calf raise soleus 2x45lb 5x2 sets
Wed May 22
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x3, 275x5
Rows seated cable rows one arm 75x5, 75x10
Calves seated calf raise soleus 3x45lb 5x2 sets
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
Thur May 23
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10
Calves seated calf raise soleus 3x45lb 5x2 rest
afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
* i have to cycle between the 495x1 and 405x5-6s. when im thick and fresh enough for repeated 405x5s, il deload and go 495 singles again.
Fri May 24
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5
Rows seated cable rows one arm 75x 5-10
Calves seated calf raise soleus 3x45lb 5x2 rest
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
Sat May 25
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest
afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 3-5-3
Rows seated cable rows one arm 75x 5-10-5
Calves seated calf raise soleus 3x45lb 5x2 rest