331
Basketball / Re: NBA 2018 - 2019 Season
« on: May 18, 2019, 11:17:05 pm »
portland getting cooked. 
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332
Basketball / Re: NBA 2018 - 2019 Season
« on: May 17, 2019, 10:11:16 pm »
go raptors.. dont get swept
333
Basketball / Re: NBA 2018 - 2019 Season
« on: May 16, 2019, 11:41:28 pm »
playoff iggy with the game winning defense. 
334
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 16, 2019, 04:57:37 am »I remember at some point the name of this thread was corrected to Kingfish. But then this site had some issue and adarqui rolled it back some days/weeks/idn what, and it reverted to Kingfush again. Been that way ever since.
Correct it again
relax lakers
335
Basketball / Re: NBA 2018 - 2019 Season
« on: May 12, 2019, 11:03:18 pm »2 of the most incredible shots in NBA history happened this playoffs.
here's the second one.<a href="http://www.youtube.com/watch?v=ChT3ewZXTfM" target="_blank">http://www.youtube.com/watch?v=ChT3ewZXTfM</a>
heres the first. very satisfying to eliminate and wave bye to that stat whore.
336
Basketball / Re: NBA 2018 - 2019 Season
« on: May 12, 2019, 10:59:57 pm »GSW vs POR.
should be a good series.
lillard always plays like he has to prove something against golden state. if durant doesn't come back, it should be an interesting series.
portland lost a solid center. very unfair if durant returns.
337
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 12, 2019, 11:29:37 am »
May 12-18, 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 28
daily double workouts week 2 of 7. Start May 5-11, ends Jun 12
BW 208lb
May Week 3 of 5
Sun May 12
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 rest
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Mon May 13
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets | dips bw 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* strong enough for the 495 this afternoon but skipped another day to make sure the next heavy does not burn me out too fast.
Tue May 14
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 315-365-405-495#17, 405x2
Shoulders smith machine tricep bench 275 3x3 rest
Rows seated cable rows one arm 75 5x4, 80 5x1 sets
Calves seated calf raise soleus 2x45lb 5x2 sets
* 495 was medium heavy. i used to get another 405x3-5 as backoffs but not anymore. accumulated fatigue is not going away. still happy the deload worked.
Wed May 15
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets, 80 5x1 sets
Calves seated calf raise soleus 2x45lb 5x2 rest
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 5x2 rest
Thur May 16
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 75 5x3 sets, 80 5x1 sets
Calves seated calf raise soleus 2x45lb 5x2 rest
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x1 sets
Rows seated cable rows one arm 75-80 5x2 sets
Calves seated calf raise soleus 2x45lb 5x1 sets
* i should have been strong this afternoon. must be the volumes of benching. my shoulders feel tired.
Fri May 17
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 315-365-405-495#19 (adjusted the #. i counted #7 twice)
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 5x2 rest
* got another 495 after 2 days of rest. it was not easy. everythings going downhill with this weight.
Sat May 18
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets, 315x1
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 275 3x4 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 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 28
daily double workouts week 2 of 7. Start May 5-11, ends Jun 12
BW 208lb
May Week 3 of 5
Sun May 12
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 rest
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Mon May 13
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets | dips bw 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* strong enough for the 495 this afternoon but skipped another day to make sure the next heavy does not burn me out too fast.
Tue May 14
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 315-365-405-495#17, 405x2
Shoulders smith machine tricep bench 275 3x3 rest
Rows seated cable rows one arm 75 5x4, 80 5x1 sets
Calves seated calf raise soleus 2x45lb 5x2 sets
* 495 was medium heavy. i used to get another 405x3-5 as backoffs but not anymore. accumulated fatigue is not going away. still happy the deload worked.
Wed May 15
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets, 80 5x1 sets
Calves seated calf raise soleus 2x45lb 5x2 rest
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 5x2 rest
Thur May 16
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 75 5x3 sets, 80 5x1 sets
Calves seated calf raise soleus 2x45lb 5x2 rest
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x1 sets
Rows seated cable rows one arm 75-80 5x2 sets
Calves seated calf raise soleus 2x45lb 5x1 sets
* i should have been strong this afternoon. must be the volumes of benching. my shoulders feel tired.
Fri May 17
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 315-365-405-495#19 (adjusted the #. i counted #7 twice)
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 5x2 rest
* got another 495 after 2 days of rest. it was not easy. everythings going downhill with this weight.
Sat May 18
morning
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets, 315x1
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 275 3x4 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 5x2 rest
338
Basketball / Re: NBA 2018 - 2019 Season
« on: May 12, 2019, 01:41:16 am »
karma for all the flopping.
339
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 05, 2019, 11:46:10 am »
May 5-11, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#16
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 27
BW 208lb
May Week 2 of 5
Sun May 5
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80x5 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80x5 rest
Calves seated calf raise soleus 2x45lb 10x2 sets
Mon May 6
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* feeling thick already. will get 495 later if i sleep well.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x1 sets
Rows seated cable rows one arm 75 5x4 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* 405 felt explosive but not as quick as i want it to be. il get a clean 475 but the 495 might become a grind. saved it for another day. more deload on benching.
Tue May 7
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#14, 405x2
Shoulders smith machine tricep bench 275x3
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
* 495 felt good. not as heavy as last week but not as fresh as the first few 495s i got on vid. those first 5 singles were very smooth.
Wed May 8
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x1 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 rest
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* could have been strong this afternoon but sleep schedule got interrupted for family duties. will sleep good tonight and try again tmrw. have some weeks off from work.
Thur May 9
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#15, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* got very good sleep. 495 still not as easy as i've done before. can't complain. got it without grunting.
Fri May 10
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 skip | seated dip machine 120x10
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Sat May 11
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#16, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* very good sleep. good diet. got another 495. not easy. not even strong for 405x5 backoffs anymore.
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#16
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 27
BW 208lb
May Week 2 of 5
Sun May 5
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80x5 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80x5 rest
Calves seated calf raise soleus 2x45lb 10x2 sets
Mon May 6
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* feeling thick already. will get 495 later if i sleep well.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x1 sets
Rows seated cable rows one arm 75 5x4 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* 405 felt explosive but not as quick as i want it to be. il get a clean 475 but the 495 might become a grind. saved it for another day. more deload on benching.
Tue May 7
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#14, 405x2
Shoulders smith machine tricep bench 275x3
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
* 495 felt good. not as heavy as last week but not as fresh as the first few 495s i got on vid. those first 5 singles were very smooth.
Wed May 8
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x1 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 rest
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* could have been strong this afternoon but sleep schedule got interrupted for family duties. will sleep good tonight and try again tmrw. have some weeks off from work.
Thur May 9
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#15, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* got very good sleep. 495 still not as easy as i've done before. can't complain. got it without grunting.
Fri May 10
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 skip | seated dip machine 120x10
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-455
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Sat May 11
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#16, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* very good sleep. good diet. got another 495. not easy. not even strong for 405x5 backoffs anymore.
340
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 28, 2019, 09:59:46 am »Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#11 <--
the 495 was not as heavy as i thought. it looks very intimidating but i don't put that weight unless i'm sure i overpowered the 405 by a lot.
341
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 28, 2019, 09:57:33 am »
April 28 - May 4, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#13
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 26
BW 208lb
May Week 1 of 5
Sun April 28
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets, 315x1
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80x5
Calves seated calf raise soleus 2x45lb 10x2 rest
* slept well. might be strong already this afternoon. taking it easy with the backoff volumes and keeping it to triples for better recovery.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets, 315x1
Rows seated cable rows one arm 75 5x3 sets, 80 5x2 sets | one arm row high pull rest
Calves seated calf raise soleus 2x45lb 10x2 sets
* squats still recovering. sneaked in 2x5lb plates inside the stack on the cable machine for a little more resistance. most cable max at 200lb but this one im using for the mid rowing is only up to 150lb. thats about half actual resistance because of the double pulley. will get the next 495 tmrw afternoon.
Mon April 29
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x2 sets, 80x5 | one arm row high pull 80 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#12, 405x3
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
* thought id be a lot stronger but same thing. the 495 was very heavy again. i did a 475 morning and a 495 afternoon at one point and the afternoon 495 did not feel this heavy. i need more recovery.
Tue April 30
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 rest
Calves seated calf raise soleus 2x45lb 10x2 sets
* i could also be weak because of the added intensity from the close grip benching with 315s. browsed thru my log saw those 315 after i the week that i was very strong.
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
Wed May 1
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#13, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
Thur May 2
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
Fri May 3
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 rest
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
Sat May 4
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 rest
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 sets
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#13
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 26
BW 208lb
May Week 1 of 5
Sun April 28
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets, 315x1
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80x5
Calves seated calf raise soleus 2x45lb 10x2 rest
* slept well. might be strong already this afternoon. taking it easy with the backoff volumes and keeping it to triples for better recovery.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets, 315x1
Rows seated cable rows one arm 75 5x3 sets, 80 5x2 sets | one arm row high pull rest
Calves seated calf raise soleus 2x45lb 10x2 sets
* squats still recovering. sneaked in 2x5lb plates inside the stack on the cable machine for a little more resistance. most cable max at 200lb but this one im using for the mid rowing is only up to 150lb. thats about half actual resistance because of the double pulley. will get the next 495 tmrw afternoon.
Mon April 29
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x2 sets, 80x5 | one arm row high pull 80 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#12, 405x3
Shoulders smith machine tricep bench 275 3x4 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
* thought id be a lot stronger but same thing. the 495 was very heavy again. i did a 475 morning and a 495 afternoon at one point and the afternoon 495 did not feel this heavy. i need more recovery.
Tue April 30
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 rest
Calves seated calf raise soleus 2x45lb 10x2 sets
* i could also be weak because of the added intensity from the close grip benching with 315s. browsed thru my log saw those 315 after i the week that i was very strong.
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
Wed May 1
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#13, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
Thur May 2
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
Fri May 3
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 rest
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
Sat May 4
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 rest
Rows seated cable rows one arm 75 5x3 sets | one arm row high pull 80 5x1 rest
Calves seated calf raise soleus 2x45lb 10x2 sets
342
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 21, 2019, 09:12:50 pm »
April 21-27, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#10
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 25
BW 208lb
April Week 3 of 4
Sun April 21
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
Mon April 22
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | high pull one arm 60-70 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* got very tired from the 4 day work nights. i slept 7hr on sunday day and another 8hr sunday night. il sleep again later after this heavy breakfast for another 5-6hr. il probably get strong tmrw afternoon.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 70-80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* got my sleeps but was sleeping for very long periods i wake up at low bw. 205 is not going to cut it. need to eat more.
Tue April 23
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 70-80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#10, 405x4
Shoulders smith machine tricep bench 275 3x2 sets, 315 1x2 sets
Rows seated cable rows one arm 75 5x2 rest | high pull one arm 80 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* bw back to heavy. slept well.
Wed April 24
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x1, 315x1
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 10x2 sets
* sleep was not so good. got enough but was interrupted for some errands. took day off from work today. will be stronger tmrw afternoon.
Thur April 25
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 rest | high pull one arm 80 5x2 sets, 90 3x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* another good sleep later and i should be able to 495 again. two days of work tonight and friday only.
afternoon
Squats 315-365-405-495#11, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 80 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
* got the 495 but it was heavy. thought id be stronger with very good sleep and diet. i'm tired now. will do more recovery.
Fri April 26
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x3, 315x2
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Sat April 27
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets, 315x1
Rows seated cable rows one arm 75 5x3 sets | high pull one arm 80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#10
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 25
BW 208lb
April Week 3 of 4
Sun April 21
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
Mon April 22
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets | high pull one arm 60-70 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* got very tired from the 4 day work nights. i slept 7hr on sunday day and another 8hr sunday night. il sleep again later after this heavy breakfast for another 5-6hr. il probably get strong tmrw afternoon.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 70-80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* got my sleeps but was sleeping for very long periods i wake up at low bw. 205 is not going to cut it. need to eat more.
Tue April 23
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 70-80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#10, 405x4
Shoulders smith machine tricep bench 275 3x2 sets, 315 1x2 sets
Rows seated cable rows one arm 75 5x2 rest | high pull one arm 80 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* bw back to heavy. slept well.
Wed April 24
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x1, 315x1
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 10x2 sets
* sleep was not so good. got enough but was interrupted for some errands. took day off from work today. will be stronger tmrw afternoon.
Thur April 25
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x2 rest | high pull one arm 80 5x2 sets, 90 3x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* another good sleep later and i should be able to 495 again. two days of work tonight and friday only.
afternoon
Squats 315-365-405-495#11, 405x2
Shoulders smith machine tricep bench 275 3x2 sets
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 80 rest
Calves seated calf raise soleus 2x45lb 10x2 rest
* got the 495 but it was heavy. thought id be stronger with very good sleep and diet. i'm tired now. will do more recovery.
Fri April 26
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x3, 315x2
Rows seated cable rows one arm 75 5x2 sets | high pull one arm 80 5x2 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Sat April 27
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x2 sets, 315x1
Rows seated cable rows one arm 75 5x3 sets | high pull one arm 80 5x1 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
343
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 14, 2019, 10:36:14 am »
April 14-20, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#9
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 24
BW 208lb
April Week 3 of 4
Sun April 14
morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225x2-275-295-315, 315 x1 sets, 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275-295-315, 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Mon April 15
morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
* last week, i worked 4 days and did the saturday 7pm-8am 4th day. felt already strong on the sun afternoon and got the 495 monday afternoon. this week, i did not have a saturday night and should have been strong already on the sunday afternoon but it did not go like last week. im strong this morning and should get the 495 later. had to wait for 2 sleep cycle recovery this week.
afternoon
Squats 315-365-405-495#8, 405x4
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* gym was packed and i had to use the power rack and walk a mile backwards to get the rep. bad idea on the 495lb. the walk felt like it took some energy out of me. got the paused rep but it was heavier than usual. will use the cage from now on when i go over 455lb.
Tue April 16
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
* want to be stronger in the afternoon so held the backoff to doubles.
afternoon
Squats 315-365-405-495#9, 405x4
Shoulders smith machine tricep bench 275-315, 315 1x2 sets, 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* 495 was very heavy this afternoon. might just be because of that 5-6 steps i took yesterday with the 495. if i feel no so good on the afternoon tmrw, il hold off on the heavy and give myself more time to recover better.
Wed April 17
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275-315, 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Thur April 18
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Fri April 19
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Sat April 20
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#9
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 24
BW 208lb
April Week 3 of 4
Sun April 14
morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225x2-275-295-315, 315 x1 sets, 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275-295-315, 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Mon April 15
morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
* last week, i worked 4 days and did the saturday 7pm-8am 4th day. felt already strong on the sun afternoon and got the 495 monday afternoon. this week, i did not have a saturday night and should have been strong already on the sunday afternoon but it did not go like last week. im strong this morning and should get the 495 later. had to wait for 2 sleep cycle recovery this week.
afternoon
Squats 315-365-405-495#8, 405x4
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* gym was packed and i had to use the power rack and walk a mile backwards to get the rep. bad idea on the 495lb. the walk felt like it took some energy out of me. got the paused rep but it was heavier than usual. will use the cage from now on when i go over 455lb.
Tue April 16
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
* want to be stronger in the afternoon so held the backoff to doubles.
afternoon
Squats 315-365-405-495#9, 405x4
Shoulders smith machine tricep bench 275-315, 315 1x2 sets, 275 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* 495 was very heavy this afternoon. might just be because of that 5-6 steps i took yesterday with the 495. if i feel no so good on the afternoon tmrw, il hold off on the heavy and give myself more time to recover better.
Wed April 17
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275-315, 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Thur April 18
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Fri April 19
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Sat April 20
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
344
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 07, 2019, 11:51:51 pm »
April 7-13, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#7
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 23
BW 208lb
April Week 2 of 4
Sun April 7
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
Mon April 8
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* feeling very strong already. will be 495 later if i get another 5hr nap later.
afternoon
Squats 315-365-405-495#6, 405x5
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x4 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Tue April 9
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x4 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
afternoon
Squats 315-365-405-495#7, 405x4
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
* bw down 206lb and did not feel as strong as other days. got good sleep but tire fast on the 405s. stopped at rep 4. will eat better and be heavier tmrw afternoon.
Wed April 10
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#7, 405x5
Shoulders smith machine tricep bench 275 rest
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* smith machine was busy. no time to wait, have work. skipped the tricep benching. very good squats for this week. time to deload again and power thru the work nights.
Thur April 11
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 225 2x2 sets, 275-295-315 x1 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* trying something different on the tricep benching. will move up to 295 x2s tmrw.
Fri April 12
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225x2, 275-295-315, 315 1x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Sat April 13
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225x2, 275-295-315, 315 1x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#7
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 23
BW 208lb
April Week 2 of 4
Sun April 7
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
Mon April 8
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* feeling very strong already. will be 495 later if i get another 5hr nap later.
afternoon
Squats 315-365-405-495#6, 405x5
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x4 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Tue April 9
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x4 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
afternoon
Squats 315-365-405-495#7, 405x4
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 sets
* bw down 206lb and did not feel as strong as other days. got good sleep but tire fast on the 405s. stopped at rep 4. will eat better and be heavier tmrw afternoon.
Wed April 10
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
afternoon
Squats 315-365-405-495#7, 405x5
Shoulders smith machine tricep bench 275 rest
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* smith machine was busy. no time to wait, have work. skipped the tricep benching. very good squats for this week. time to deload again and power thru the work nights.
Thur April 11
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 225 2x2 sets, 275-295-315 x1 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
* trying something different on the tricep benching. will move up to 295 x2s tmrw.
Fri April 12
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225x2, 275-295-315, 315 1x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
Sat April 13
afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 225x2, 275-295-315, 315 1x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 10x2 rest
345
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 31, 2019, 09:43:56 am »
Mar 31 - April 6, 2019
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#5
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 22
BW 208lb
April Week 1 of 4
Sun Mar 31
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets | 225 10x1 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
* still weak. probably weak also this afternoon. body adjusting to worknights and getting my sleep rhythm back slowly. weak is relative. the 455 was easy. im just feeling not strong because im coming down from 495s now.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
* sleep pattern is adjusting. was awake till 12 noon and only slept til 4:30ish.
Mon April 1
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets
Rows seated cable rows one arm 75 5x3 sets | double hand wide 100 20x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275 5x1 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* did not sleep well during the day. did some errands and was not able to get back to my rhythm. still stronger than the last few days but need better sleep. il get that tonight and tomorrow.
Tue April 2
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* feeling stronger this morning.
afternoon
Squats 315-365-405-495#4, 405x5
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
* big difference when i sleep well. i could have added 10-15lbs more but will stay with the 495.
Wed April 3
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* same as yesterday morning. if get good sleep, il do the same in the afternoon too like yesterday.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* sleep sucked. did not get 6hr+. family thing. will try again tmrw. took day off work.
Thur April 4
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* got better sleep than yesterday afternoon. felt good and strong. like yesterday morning. will get good sleep later.
afternoon
Squats 315-365-405-495#5, 405x5
Shoulders smith machine tricep bench 275 5x1 rest
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* working now til sat night. will not be strong again until monday next week.
Fri April 5
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
Sat April 6
afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275 5x1 sets, 3x1 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #28 | 495#5
Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s. Week 22
BW 208lb
April Week 1 of 4
Sun Mar 31
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets | 225 10x1 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
* still weak. probably weak also this afternoon. body adjusting to worknights and getting my sleep rhythm back slowly. weak is relative. the 455 was easy. im just feeling not strong because im coming down from 495s now.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
* sleep pattern is adjusting. was awake till 12 noon and only slept til 4:30ish.
Mon April 1
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets
Rows seated cable rows one arm 75 5x3 sets | double hand wide 100 20x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275 5x1 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* did not sleep well during the day. did some errands and was not able to get back to my rhythm. still stronger than the last few days but need better sleep. il get that tonight and tomorrow.
Tue April 2
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x2 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* feeling stronger this morning.
afternoon
Squats 315-365-405-495#4, 405x5
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 sets
* big difference when i sleep well. i could have added 10-15lbs more but will stay with the 495.
Wed April 3
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* same as yesterday morning. if get good sleep, il do the same in the afternoon too like yesterday.
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* sleep sucked. did not get 6hr+. family thing. will try again tmrw. took day off work.
Thur April 4
morning
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x1 sets, 3x3 sets
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* got better sleep than yesterday afternoon. felt good and strong. like yesterday morning. will get good sleep later.
afternoon
Squats 315-365-405-495#5, 405x5
Shoulders smith machine tricep bench 275 5x1 rest
Rows seated cable rows one arm 75 5x3 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
* working now til sat night. will not be strong again until monday next week.
Fri April 5
afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275 5x2 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 20x1 rest
Sat April 6
afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275 5x1 sets, 3x1 sets
Rows seated cable rows one arm 75 5x2 sets
Calves seated calf raise soleus 2x45lb 20x1 rest