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Messages - Kingfish

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346
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 25, 2019, 10:21:55 pm »
Aug 25-31, 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 43

BW 206lb

Aug Week 4 of 4

Sun Aug 25

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Mon Aug 26

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90-100x3

Tue Aug 27

morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 95-100x 3-3

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 95-100x3

Wed Aug 28

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x5

* strained my left glute a little on the 455 because i ran out of the oly plates and had to use the old hex plates. didn't spin the same way  and bar got a bit out of line on the concentric. had to correct form and got tired. not used to the hex plates anymore. been months since i used them.

Thur Aug 29

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x rest

Fri Aug 30

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x5

Sat Aug 31

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 100x5

347
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 18, 2019, 12:58:18 pm »
Aug 18-24, 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 42

BW 206lb

Aug Week 3 of 4

Sun Aug 18

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2,
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x rest, seated machine dip 135x 5-5
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3


Mon Aug 19

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest, seated machine dip 135x 5-5
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

* i gave up on trying to be 495 strong while trying to stay lean. its almost impossible. been eating more eggs again to surplus and in the last few days, i've gotten stronger already. will be 475 thus afternoon. the 455 this morning was fast already.

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2, seated machine dip 135x 5-5, 150x5
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Tue Aug 20

morning
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 2-2, bw dipx 5-20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x 2-2, bw dipx 10-10
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

* been sleeping more at night on my off days for the past few days. didn't really pay attention to it but i was a lot stronger this morning. will try for another 405x5 wed morning.

Wed Aug 21

morning
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

afternoon
Squats 315-365-405-455, 405x5
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

* woot! back to comfortable 405x5s. will burn out if i do this too often so will take it easy and stop at 2-3 for a few days.

Thur Aug 22

morning
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3
 
* got day off from work and was able to get another morning workout in.

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Fri Aug 24

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3


Sat Aug 25

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2, bw dipx20
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3


348
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 11, 2019, 09:34:12 pm »
Aug 11-17, 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 41

BW 206lb

Aug Week 2 of 4

Sun Aug 11

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-1
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Mon Aug 12

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2, 295-315x1
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90-100x3


Tue Aug 13

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90-100x3

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2, 295-315x1
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Wed Aug 14

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x rest

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3


Thur Aug 15

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x rest

* got off day yesterday for jury duty. got sleep and lifted this morning again. only 2-day work week this week. woot!

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x2, 295-315x1
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Fri Aug 16

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x 2-2, 295x1
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3

Sat Aug 17

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x 2-2,
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3


349
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 04, 2019, 01:19:00 pm »
Aug 4-10, 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 40

BW 206lb

Aug Week 1 of 4

Sun Aug 4

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x rest | one arm rows high pull 80x5, 90x 3-3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 80x5, 90x 3-3

Mon Aug 5

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 80x5, 90-100x3

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275x 2-3
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 90x 5-3

Tue Aug 6

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x5 | one arm rows high pull 80x5, 90x 3-3

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-3
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 80x5, 90x 3-3

Wed Aug 7

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-3
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 90x 3-3

* getting good at the 455 again but i'm not close to getting 495 anytime soon. be lucky to be at 475. bw steady at 204-206.

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275x 2-3-4-2
Rows seated cable rows one arm 75x 5-5 | one armrows high pull 90x 3-3

Thur Aug 8

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-2
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 90x 3-3

Fri Aug 9

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-2
Rows seated cable rows one arm 75x5  | one arm rows high pull 90x 3-3

Sat Aug 10

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 295x 2-2
Rows seated cable rows one arm 75x 5-5  | one arm rows high pull 90x 3-3



 

350
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 28, 2019, 08:50:30 pm »
July 28 - Aug 3, 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 39

BW 206lb

July Week 5 of 5

Sun July 28

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x rest | seated chest press machine 150-180x5, 210-240x3
Rows seated cable rows one arm 75x 5-5-5

Mon July 29

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2 | seated chest press machine 225x 3-3
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 60x 5-5

* strong for 455 but skipped it. been almost 4 weeks now and im still not overshooting the 455.

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2-2-2 | seated chest press machine 225x rest
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 70x 5-5

Tue July 30

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2 | seated dip machine 135x 5-5 rest
Rows seated cable rows one arm 75x rest | one arm rows high pull 70-80x5, 90-100x3

afternoon
Squats 315-365-405-455, 405x3
Shoulders smith machine tricep bench 275-295x2, 315x1 | seated dip machine 135x 5-5 rest
Rows seated cable rows one arm 75x rest | one arm rows high pull 80x 5-5, 90x3

Wed July 31

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2 | seated dip machine 135x rest
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 80x 5-5

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2 | seated dip machine 135x rest
Rows seated cable rows one arm 75x 5-5 | one arm rows high pull 80x 5-5, 90x3

Thur Aug 1

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x rest | one arm rows high pull 80x 5-5, 90x3

Fri Aug 2

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x rest | one arm rows high pull 80x 5-5

Sat Aug 3

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2
Rows seated cable rows one arm 75x rest | one arm rows high pull 80x5, 90-100x3

351
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 21, 2019, 01:12:28 pm »
July 21-27, 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 38

BW 206lb

July Week 4 of 5

Sun July 21

morning
Squats 315-365-405-455, 405x1
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 275x 2-2-2
Rows seated cable rows one arm 75x 5-5

Mon July 22

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2-2
Rows seated cable rows one arm 75x 5-5

* lower back tight. slept wrong. saved the heavy for later.

afternoon
Squats 315-365-405-455, 405x4
Shoulders smith machine tricep bench 275x 2-2-2
Rows seated cable rows one arm 75x 5-5


Tue July 23

morning
Squats 315-365-405,
Shoulders smith machine tricep bench 275x 2-2-2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275-295x 2
Rows seated cable rows one arm 75x 5-5

Wed July 24

morning
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275-295x 2
Rows seated cable rows one arm 75x 5-5

afternoon
Squats 315-365-405-455, 405x2
Shoulders smith machine tricep bench 275-295x rest
Rows seated cable rows one arm 75x 5-5

Thur July 25

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275-295x 2
Rows seated cable rows one arm 75x 5-5

Fri July 26

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275-295x 2
Rows seated cable rows one arm 75x 5-5

Sat July 27

afternoon
Squats 315-365-405-455,
Shoulders smith machine tricep bench 275x 2-2-2
Rows seated cable rows one arm 75x 5-5-5

352
Boxing / Re: Pacquiao vs Thurman
« on: July 21, 2019, 01:56:59 am »
not a lot crediting mannys chin. one KO from those hard solid punches that he took would have totally changed the decision. read somewhere that mannys bone structure is a one godly genetic gift. same wrist size as a heavyweight.

353
Boxing / Pacquiao vs Thurman
« on: July 21, 2019, 12:07:25 am »
40yr old vs undefeated champ.. vegas favors pacquiao. go manny!

354
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

355
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

356
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

357
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 25, 2019, 12:26:18 am »
Quote from: Dreyth on June 24, 2019, 03:35:10 pm
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+

358
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

359
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.

360
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.

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