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Messages - Kingfish

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421
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 09, 2018, 09:49:30 am »
Sept 9-15, 2018

Full Squats - Paused - Maintenance
455 #232 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

Sept Week 2 of 4

Sun Sept 9

morning
Squats 315-365-405, 315 5x1 sets
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x1 sets (10s)
Rows seated machine lat pulldown 235-220 20x1 sets (10s) | one arm cable lateral row 50 20x2 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315-365-405, 405 5x1 sets
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 235 20x1 sets (5-10-5), 220 20x1 sets (10s) | one arm cable lateral row 50 20x2 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* bw still sub 200lb but the back off sets in squats for the past few weeks added good thickness. did 405x5 all paused. 5th rep was not maxd and still did an honest pause on that. i'm 455 thick now but will use 435s first to make sure.
* still afraid of going heavier on the lateral rowing. last time i went heavy using 70-75lb, my mid back was so sore it bothered my squat. it hit the muscles of the rhomboids very well but when those get very sore, its very annoying. i always felt like doing deep tissue on my midback using the smith bar.   

Mon Sept 10

morning
Squats 315-365-405-435 +20
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 235 20x1 sets (5-10-5), 220 20x1 sets (10s) | one arm cable lateral row 50 20x2 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* planned bare minimum on the squats this morning but was a lot stronger already than the usual morning. took it easy and tested the 435 as planned and it was not heavy. 455 could have been good this morning but i'm a lot stronger in the afternoons from more sleep. will do it later.

afternoon
Squats 315-365-405-455#230 +15, 315 5x1 sets
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral row 50 20x2 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* surprised that i got the 455 without a glitch. i'm stronger than i thought. took it easy with the other things to make sure i don't burn out.

Tue Sept 11

morning
Squats 315-365-405-435 +20
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral row 50 20x2 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* almost the same as yesterday morning but cut down on the lat pulldowns some more. another solid sleep later and 455 should not be a problem.

afternoon
Squats 315-365-405-455#231 +20
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral row 50 20x2 sets (10s), 60lb 5x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s), 5x45lb 10x1 sets

* skipped the backoffs on squats and see if i can do the heavy for the 3rd straight day before i tire due to the work side of the week.

Wed Sept 12

morning
Squats 315-365-405-435 +10
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral row 50 20x2 sets (10s), 60 5x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* another good sleep and hopefully i still have the thickness for the 455 later. the 435 was not as easy as the last few days.

afternoon
Squats 315-365-405-455#232 +15
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral row 50 20x2 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

Thur Sept 13

afternoon
Squats 315-365-405,
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | bw pullups 20x1 sets (5-10-5)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* i know il be weak but i was hoping to be at least 435 strong. no. 435 would be roadkill. 405 was heavy. too much standing at work.

Fri Sept 14

afternoon
Squats 315-365-405,
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | bw pullups 5x2 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* squats felt a lot stronger than yesterday.

 Sat Sept 15

afternoon
Squats 315-365-405,
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets, 205 5x1 sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral rows 50 20x1 sets, 60-70 5x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)


422
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 02, 2018, 08:47:15 am »
Sept 2-8, 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

Sept Week 1 of 4

Sun Sept 2

morning
Squats 315-365-405,
Shoulders smith machine inclined press 185 20x1 (10s) sets, 165 20x3 (10s) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 210-220 20x1 sets (10s) | one arm cable lateral row 50 20x1 sets (10s) | one arm cable seated rows 50 20x2 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315-365-405,
Shoulders smith machine inclined press 185 20x1 (10s) sets, 165 20x2 (10s) sets | bw dips 20x3 sets (10s)
Rows seated machine lat pulldown 210-220 20x1 sets (10s) | one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  5x45lb 20x1 sets (10s)

Mon Sept 3

morning
Squats 315-365-405,
Shoulders smith machine inclined press 185 20x1 (10s) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 210 20x1 sets (10s), 220 20x2 sets (10s)| one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* volumes of shoulder pressing tiring my lowerback a little. 405 still good but the squat volumes with 315 will get tiring quickly. took it easy this morning on shoulder work so i can squat more later.

afternoon
Squats 315-365-405, 365 10x1 sets (5s)
Shoulders smith machine inclined press 185-165 20x1 (10s) sets | bw dips 20x1 sets (10s)
Rows seated machine lat pulldown 220 20x2 sets (10s)| one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  4x45lb-5x45lb 20x1 sets (10s)

* felt a lot more solid this afternoon on squats. a few more days of 185x10s and il go up 225x5s for shoulder work.

Tue Sept 4

morning
Squats 315-365-405, 365-315 5x1 sets
Shoulders smith machine inclined press 185-165 20x1 (10s) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x2 sets (10s)| one arm cable lateral row 50 20x1 sets (10s), 60 10x1 sets
Calves seated calf raise soleus  4x45lb-5x45lb 20x1 sets (10s)

afternoon
Squats 315-365-405, 365 5x1 sets
Shoulders smith machine inclined press 185 20x1 (10s) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x2 sets (10s), 235 10x1 sets | one arm cable lateral row 50 20x1 sets (10s), 60 10x1 sets
Calves seated calf raise soleus  4x45lb-5x45lb 20x1 sets (10s)

Wed Sept 5

morning
Squats 315-365-405, 365 5x1 sets
Shoulders smith machine inclined press 185 20x1 (10s) sets | bw dips 20x2 sets (10s), 20x1 sets
Rows seated machine lat pulldown 220 20x1 sets (10s), 235 10x1 sets, 250 5x1 sets | one arm cable lateral row 50 20x1 sets (10s), 60 10x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s), 5x45lb 10x1 sets

* took wed night off from work because of too much vacation hours. might get the saturday night off also because its my alt labor day holiday. or might just work sat night and get holiday pay.

aftenoon
Squats 315-365-405, 365 5x1 sets
Shoulders smith machine inclined press 185-165 20x1 (10s) sets | bw dips 20x1 sets (10s), 20x2 sets
Rows seated machine lat pulldown 220-235 20x1 sets (10s) | one arm cable lateral row 60 10x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s), 5x45lb 20x1 sets (10s)

Thur Sept 6

morning
Squats 315-365-405, 365 5x1 sets
Shoulders smith machine inclined press 185 20x1 (10s) sets | bw dips 20x1 sets (10s), 20x1 sets
Rows seated machine lat pulldown 235 20x1 sets (10s), 250-270 5x1 sets | one arm cable lateral row 50 20x1 sets (10s), 60 10x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s), 5x45lb 10x1 sets

* body clock is off a little. slept 9pm-1am.  was already very awake so did not bother doing another 1-2hr nap. a good thing so i can have a long sleep today and work later tonight.
* the lowered intensity on the shoulder pressing is helping keep my back fresh for the squats. might just go heavier on dips and keep the smith mid-heavy.

afternoon
Squats 315-365-405, 385 5x1 sets
Shoulders smith machine inclined press 185 20x1 (10-5-5) sets | bw dips 20x1 sets (10s), 20x1 sets
Rows seated machine lat pulldown 235 20x1 sets (10s) | one arm cable lateral row 50 rest
Calves seated calf raise soleus  4x45lb 20x1 sets (10s), 5x45lb 10x1 sets

Fri Sept 7

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders smith machine inclined press 185 20x1 (10-5-5) sets | bw dips 10x1 sets, 20x1 sets
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral row 50 20x1 sets (10), 60 10x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s), 5x45lb 10x1 sets

Sat Sept 8

afternoon
Squats 315-365-405, 385 5x1 sets
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 10x1 sets, 20x1 sets
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral row 50 20x1 sets (10)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s), 5x45lb 10x1 sets

* only 2 day work this week. will go double workouts again until wed afternoon. been stronger on the squats since i cut down intensity on shoulder pressing. lowerback feeling a lot better without the crushing strain. bw still in the 197.5-198.5 dry.


423
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 26, 2018, 10:46:35 pm »
Aug 26 - Sept  1, 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

Aug Week 5 of 5

Sun Aug 26

afternoon
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 165 20x3 (10s) | seated machine dips 120 20x2 sets (10s)
Rows seated machine lat pulldown 195 20x3 sets (10s) | one arm cable lateral row 40 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

* might get a gymboss interval timer from amazon to track my 60-90-120-180 sec rests/breaks. 2nd time now that i left my iphone unattended outside my bag when i went to bathroom. i use the phone as timer.

Mon Aug 27

morning
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 165 20x5 (10s) | seated machine dips 135 20x1 sets (10s)
Rows seated machine lat pulldown 195 20x2 sets (10s) | one arm cable lateral row 40 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets, 4x45lb 20x1 sets (10s)

* feeling very strong this morning after recovering from the 4-day work week. i prefer volumes now on my shoulder pressing because my lowerback is getting beat from the heavies. the lateral rowing is still adding doms quickly to the rhomboids to the point that its affecting my squat and mid-high back in general. this is a good thing but i cannot just blast the intensity again up to 75lb and do them daily. i'm not very consistent in logging the right weights. the rowing machine has an effective resistance of half whats on the stack. i put 80 sometimes but its really 40lb. machine stacks out at 150 (75lb real).

afternoon
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 165 20x2 (10s) | seated machine dips 135 20x2 sets (10s)
Rows seated machine lat pulldown 195 20x4 sets (10s) | one arm cable lateral row 40 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

Tue Aug 28

morning
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 165 20x4 (10s) | seated machine dips 135 20x2 sets (10s)
Rows seated machine lat pulldown 195 20x2 sets (10s) | one arm cable lateral row 40 20x2 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 165 20x4 (10s) | seated machine dips 135 20x1 sets (10s)
Rows seated machine lat pulldown 195 20x2 sets (10s) | one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

Wed Aug 29

morning
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 165 20x3 (10s) | seated machine dips 135-150 20x1 sets (10s),
Rows seated machine lat pulldown 195 20x2 sets (10s) | one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315-365-405, 365 10x1 sets (5s)
Shoulders smith machine inclined press 185-165 20x1 (10s) | seated machine dips 150 20x1 sets (10s),
Rows seated machine lat pulldown 195 20x2 sets (10s) | one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

Thur Aug 30

afternoon
Squats 315-365-405
Shoulders smith machine inclined press 185 20x2 (10s), 165 20x1 (10s) sets | seated machine dips 150 20x2 sets (10s),
Rows seated machine lat pulldown 195-210 20x1 sets (10s) | one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

Fri Aug 31

afternoon
Squats 315-365-405, 365 10x1 sets (5s)
Shoulders smith machine inclined press 185-165 20x1 (10s) sets | seated machine dips 150 20x1 sets (10s),
Rows seated machine lat pulldown 195-210 20x1 sets (10s) | one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

Sat Sept 1

afternoon
Squats 315-365-405,
Shoulders smith machine inclined press 185 20x1 (10s) sets, 165 20x2 (10s) sets | bw dips 20x1 sets (10s),  20x1 sets
Rows seated machine lat pulldown 210-195 20x1 sets (10s) | one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)


424
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 19, 2018, 06:50:45 am »
Aug 19-25 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

Aug Week 4 of 5

Sun Aug 19

morning
Squats 315-365-405
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3)
Rows seated machine rows 150-180 20x1 sets, 210 20x1 sets (10s) | one arm cable lateral rows 40 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

* skipped the 275 volumes this very early 1am workout because i have an early flight to vegas later. will lift better after i get another nap. 3-day vacation of buffets and lifting and swimming again.

afternoon
Squats 315-365-405
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3), 145 20x2 sets (15-5) | seated dip machine 150-180 20x1 sets, 210 20x1 sets (10s)
Rows seated lat machine pulldown 110 20x2 sets | one arm cable lateral rows 30 20x2 sets (5s)
Calves seated calf raise soleus  3x45lb 20x1 sets

Mon Aug 20

morning
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3), 145 20x2 sets (15-5) | seated dip machine 210-240-270 20x1 sets (10s)
Rows seated machine lat pulldown 110-130 20x1 sets, 150-170 20x1 sets (10s) | one arm cable lateral rows 30-40 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3), 145 20x2 sets (15-5), 145 20x2 sets (10s) | seated dip machine 240 20x1 sets, 240 20x1 sets (15-5)
Rows seated machine lat pulldown 130-150 20x1 sets | one arm cable lateral rows 30-40 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

Tue Aug 21

morning in vegas
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3), 145 20x2 sets (15-5), 145 20x2 sets (10s) | seated dip machine 240 20x1 sets, 240 20x1 sets (15-5)
Rows seated machine lat pulldown 150 20x2 sets | one arm cable lateral rows 30-40 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

* volumes are higher. need to burn more to balance the wynn buffet dinner and breakfast all you can eat. comes free with my stay here so can't complain.
* doing the workout with 1 min between clustered reps and 2 min between each set. flying back to sfo at lunch time. back to 60-70s again down from this 105-110F + vegas dessert summer. vacation hit the spot. the tropicana 24hr fitness has everything i use. the smith is better because the incline faces forward. i get to see my shoulder gains.

afternoon in san francisco
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5s), 185 20x1 sets (10-5s), 155 20x2 sets (10s) | seated dip machine 105-120 20x1 sets
Rows seated machine lat pulldown 150-170 20x1 sets | one arm cable lateral rows 30-40-50 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

* workout felt good after a 4hr nap after the flight back home.

Wed Aug 22

morning
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 205 20x1 sets (5s), 155 20x2 sets (10s) | seated dip machine 105 20x2 sets
Rows one arm cable lateral rows 40-50 20x1 sets (10s) | seated machine lat pulldown 150-170 20x2 sets, 195-210 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

* got lazy doing very high reps on the squat so i added more weight and dropped to 5 reps.  did the clustered 20 with 60 sec rests. might try 365 soon with 2min between the 5 reps.

afternoon
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 205 20x1 sets (5s), 155 20x1 sets (10s)
Rows seated machine lat pulldown 195-210 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

Thur Aug 23

afternoon
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 205 20x1 sets (5s)
Rows seated machine lat pulldown 195 20x4 sets (10s) | one arm cable lateral row 80 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

Fri Aug 24

afternoon
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 205 20x1 sets (5s) | seated machine dips 105 20x1 sets, 120 20x2 sets (10s)
Rows seated machine lat pulldown 195 20x2 sets (10s) | one arm cable lateral row 80 20x2 sets (10s)

* skipped calf raises because machine was taken. had to go to work. 315x20s for 3 straight days now and still not tired.

Sat Aug 25

afternoon
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 185 20x1 sets (5s), 165 20x1 (10s) | seated machine dips 120 20x2 sets (10s)
Rows seated machine lat pulldown 195 20x2 sets (10s) | one arm cable lateral row 80 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets


425
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 13, 2018, 10:35:50 am »
Quote from: fast does lie on August 13, 2018, 01:56:48 am
20 x 225 must have an element of cardio to it too, i was out of breath on 15 x 225lb, more my lungs then legs/back. Must be even tougher if you had paused too, but anyway, i copied you and am liking the 15 x 225 routine especially when burned out

the 20 reps gets me breathing heavy after the set. i'm alright while repping but afterwards i know i need more air in.

426
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 12, 2018, 10:31:16 am »
Aug 12-18 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

Aug Week 3 of 5

Sun Aug 12

morning
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3)
Rows seated cable row machine 285 20x1 sets (10s) | one arm cable upright rows 75 20x1 sets (10s) | one arm cable rows 75lb 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3), 135lb 20x1 sets (10s)
Rows seated cable row machine 285 20x1 sets (10s) | one arm cable upright rows 40 20x2 sets (10s) |
Calves seated calf raise soleus  3x45lb 20x1 sets

Mon Aug 13

morning
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2), 135 20x2 sets
Rows one arm cable lateral rows 40 20x2 sets (10s) | one arm cable rows 40 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

* skipped the heavys on the rowing and used 40lb for volumes/recovery.

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3)
Rows one arm cable lateral rows 40 20x2 sets (10s) | one arm cable rows 40 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

Tue Aug 14

morning
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3), 135 20x2 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

* skipped all rowing. midback doms needs to go down a little. will do them later.

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2), 135 20x2 sets, 135 20x2 sets (15-5)
Calves seated calf raise soleus  3x45lb 20x2 sets

* back feeling better but it would not be a good idea to doms it back too soon. skipped a day of rowing.

Wed Aug 15

morning
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2), 135 20x2 sets, 135 20x2 sets (15-5)
Rows one arm cable rows high pull 50 20x2 sets (10s) | cable rows high pull wide grip 100 50x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

* had to do some rowing so took it easy on my rhomboids and did more vertical type rowing. did not hurt anything. might go back to my lateral rowing later for more rhomboid gains but will take it easy on the intensity this time. the 75lb x20s using clusters of 10s add fatigue very fast.

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2), 135 20x2 sets, 135 20x2 sets (15-5)  | machine dips 90 20x2 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Thur Aug 16

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2), 135 20x2 sets, 135 20x1 sets (15-5)
Rows seated machine pulldown wide grip 75-90 20x2 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Fri Aug 17

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2), 135 20x1 sets | machine dips 90 20x1 sets
Rows seated machine pulldown wide grip 90 20x2 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Sat Aug 18

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2), 135 20x2 sets | machine dips 90 20x2 sets
Rows seated machine pulldown wide grip 90 20x1 sets | seated wide grip pulldown high pull 160 20x1 sets (10s) | one arm cable lateral rows 30 20x2 sets (10s), 40 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets
 

427
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 05, 2018, 10:08:16 am »
Aug 5-11 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

Jul Week 2 of 5

Sun Aug 5

morning
Squats 315-365-405, 225 20x1 (10s) sets
Shoulders smith machine inclined press 185 20x2 sets (8-4s), 135 20x1 sets
Rows seated cable row machine 285 20x1 sets (15-5) | one arm cable upright rows 50 20x1 sets, 60 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

* did not get very tired from the 40 rep 225s yesterday. was not very fresh to go staight 225x20 but was still able to get a good workout after 12hr rest/sleep.

afternoon
Squats 315-365-405, 225 20x1 sets
Shoulders smith machine inclined press 185 20x2 sets (10-5s), 135 20x1 sets
Rows seated cable row machine 285 20x1 sets, 285 20x1 sets (10s) | one arm cable upright rows 60 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

Mon Aug 6

morning
Squats 315-365-405, 225 20x1 sets
Shoulders smith machine inclined press 185 20x2 sets (8-4s)
Rows seated cable row machine 285 20x1 sets (15-5) | one arm cable upright rows 60 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

* lowerback tiring a bit on the max stack 285s on machine rowing. nothing thats affecting my squats (not yet) but getting to be annoying on my sleep. i can feel something in there is not happy.

afternoon
Squats 315-365-405, 225 20x1 sets
Shoulders smith machine inclined press 185 20x2 sets (15-5s)
Rows seated cable row machine 285 20x2 sets (20,15-5) | one arm cable upright rows 60 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

Tue Aug 7

morning
Squats 315-365-405, 275 20x1 (10-5s) sets
Shoulders smith machine inclined press 185 20x1 sets (10-5s), 205 20x1 sets (6-4s-2)
Rows seated cable row machine 285 20x1 sets (10s) | one arm cable upright rows 60 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

* backoff squat volumes up to 275s but kept the max intensity to single round of 10 and remaining to 5s. doing 10-5-5s and see how it affects recovery.  the 225 volumes got me very coordinated and strong. doing the 315-365-405 singles without any rest again and time in between is only for loading the weights. could have 435 also. favoring volumes a lot because of the extra conditioning work i get from it. 

afternoon
Squats 315-365-405, 275 20x1 (10-5s) sets
Shoulders smith machine inclined press 205 20x2 sets (6-4s-2)
Rows seated cable row machine 285 20x1 sets (10s) | one arm cable upright rows 60 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

* feeling strong everywhere. bw dry 200lb again with abs. taking it easy with the seated machine rowing. these tax the lowerback fast. the smith inclined pressing now up to 205lb. will add the backoff volumes soon on these.

Wed Aug 8

morning
Squats 315-365-405, 275 20x1 (10-5s) sets
Shoulders smith machine inclined press 205 20x2 sets (6-4s-2)
Rows seated cable row machine 285 20x1 sets (10s) | one arm cable upright rows 60-70 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405, 275 20x1 (10-5s) sets
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2)
Rows seated cable row machine 285 20x1 sets | one arm cable upright rows 60 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

Thur Aug 9

afternoon
Squats 315-365-405
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2)
Rows seated cable row machine 285 20x1 sets | one arm cable upright rows 75 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

Fri Aug 10

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3)
Rows seated cable row machine 285 20x1 sets (15-5) | one arm cable upright rows 75 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

* did my shoulder pressing today after all rows and was not as fresh. stopped at 5 instead of 8 because the bar speed is already slow. don't want to wreck my lowerback
 
Sat Aug 11

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (7-4s-1)
Rows seated cable row machine 285 20x1 sets (10s) | one arm cable upright rows 75 20x1 sets (10s) | one arm cable rows 75lb 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

* will take vid tmw morning of my upright/lateral rows for mid shoulders. this movement is also putting good doms to my mid back. just the spot that i would like to grow. the inner part of the mid back.


428
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 29, 2018, 10:43:16 pm »
Jul 29 - Aug 4 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

Jul Week 1 of 5

Sun Jul 29

afternoon
Squats 315-365-405, 225x20 (10s)
Shoulders smith machine inclined press 185 20x2 (5s), 135 20x1 sets
Rows seated cable row machine 240-255(10s) 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1(10s) sets

Mon Jul 30

morning
Squats 315-365-405, 225x20 (10s)
Shoulders smith machine inclined press 185 20x1 (8-4s)
Rows seated cable row machine 240-255-270(10s) 20x1 sets
Calves seated calf raise soleus  3x45lb 20x2 sets

aftenoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x1 (10-5s), 205 10x1 sets (5s)
Rows seated cable row machine 255 20x2 sets, 270 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Tue Jul 31

morning
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x2 (8-4s)
Rows seated cable row machine 255 20x2 sets | one arm cable upright row 40 20x2 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x1 (8-4s), 135 20x1
Rows seated cable row machine 255 20x2 sets | one arm cable upright row 40 20x2 sets
Calves seated calf raise soleus  3x45lb 20x2 sets

Wed Aug 1

morning
Squats 315-365-405, 225x20 (10s)
Shoulders smith machine inclined press 185 20x2 (10-5s), 135 20x1 sets
Rows seated cable row machine 255-270 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

* did not feel like doing 225x20 straight for 3 consecutive workouts. making progress with my inclined smith pressing. once i get to 185 12-4s, i will go up to 205 and start 8-4s again.  thats 8 reps, little rest then 4 reps til i get to 20.

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x1 (10-5s), 135 20x1 sets
Rows seated cable row machine 270 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Thur Aug 2

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x1 (10-5s), 135 20x1 sets
Rows seated cable row machine 270 20x1 sets | one arm cable upright rows 80 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets
 
Fri Aug 3

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x1 (10-5s), 135 20x1 sets
Rows seated cable row machine 270 20x1 sets | one arm cable upright rows 80 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets
 
* same exact thing as yesterday.

Sat Aug 4

afternoon
Squats 315-365-405, 225 20x1 sets, 20x1 (10s) sets
Shoulders smith machine inclined press 185 20x2 sets (8-4s)
Rows seated cable row machine 270-285 20x1 sets | one arm cable upright rows 40-50 20x1 sets
Calves seated calf raise soleus  3x45lb 20x2 sets


429
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 22, 2018, 11:24:59 am »
Jul 22-28 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

Jul Week 4 of 4

Sun Jul 22

morning
Squats 315-365-405, 315x1
Shoulders smith machine inclined press 95-115-135 10x1 set, 185 5x4 sets | seated shoulder press machine 110 20x1 sets
Rows one arm cable upright rows 40 20x1 sets | one arm cable row low pull 75 20x1 sets |  seated row machine 150 20x1 sets, 180-210-240 10x1 sets, 270-285 5x1 sets
Pullups wide grip neutral grip bw 5x4 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

* used the seated chest press machine backwards for rowing. 24" ply box and planted my leg against the back support. the one arm rowing im doing with 75 cannot be increased anymore because the stack only goes to that. had to be creative again. got more room for progress again using the chest press in reverse. i can 20 staight 210-240 but anything over needs the staggered/clustered sets.

afternoon
Squats 315-365-405, 315-345-385-315x1
Shoulders smith machine inclined press 185-205 5x1 sets, 135 20x1 set
Rows one arm cable upright rows 40 20x1 sets | seated row machine 225-240 20x1 sets
Pullups wide grip neutral grip bw 5x4 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Mon Jul 23

morning
Squats 315-365-405, 315x1
Shoulders smith machine inclined press 135 20x2 sets, 185 5x2 sets
Rows one arm cable upright rows 40 20x2 sets | seated row machine 225 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405, 315x1
Shoulders smith machine inclined press 135 20x1 sets, 185 5x1 sets, 205-225 3x1 sets
Rows one arm cable upright rows 40 20x2 sets, 50 10x2 sets, 60 10x1 sets | seated row machine 210 20x1 sets
Calves seated calf raise soleus  3x45lb rest

Tue Jul 24

morning
Squats 315-365-405, 275x20 (10-5s)
Shoulders smith machine inclined press 135 20x1 sets, 185-205 3x1 sets, 225 3x2 sets
Rows one arm seated cable row 75 20x1 sets | one arm cable upright rows 100 20x2 sets | one arm cable rows high pull 75 20x1 sets | seated cable rows high pull 100 50x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405, 275x20  (10-5s)
Shoulders smith machine inclined press 185 20x2 sets (12-4s)
Rows seated cable row machine 195 20x2 sets | one arm cable upright rows 100 20x2 (10s)sets

Wed Jul 25

morning
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 135 20x1 sets, 185 20x2 sets (12-4s)
Rows one arm cable upright rows 100 20x1 sets (10s) | seated cable row machine 195 20x2 sets, 210 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x1 sets (15-5s)
Rows seated cable row machine 195-210 20x2 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Thur Jul 26

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 135 20x2 sets
Rows seated cable row machine 195-210-225 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Fri Jul 27

afternoon
Squats 315-365-405, 225x20 (10s)
Shoulders smith machine inclined press 185 20x2 (5-4s-3)-(8-4s)sets
Rows seated cable row machine 225-240 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Sat Jul 28

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x2 (5s)
Rows seated cable row machine 225-240 20x1 sets
Calves seated calf raise soleus  3x45lb 20x2 sets




430
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 15, 2018, 09:06:35 am »
Jul 15-21 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 202lb

Jul Week 3 of 4

Sun Jul 15

morning
Squats 315-365-405, 315x3 
Shoulders seated overhead press machine 110 20x3 sets | standing ohp trap bar 65 20x1 sets, 85 20x1 sets
Rows one arm cable upright rows 30 20x4 sets, 40 20x1 sets 
Calves seated calf raise soleus  3x45lb 20x2 sets

afternoon
Squats 315-365-405, 315x3 
Shoulders seated overhead press machine 110 20x2 sets
Rows one arm cable upright rows 40 20x3 sets | one arm cable row low pull 75 20x2 sets 
Calves seated calf raise soleus  3x45lb 20x2 sets

Mon Jul 16

morning
Squats 315-365-405, 315x1 
Shoulders seated overhead press machine 110 20x2 sets 
Rows one arm cable upright rows 40 20x2 sets 50-60 20x1 sets each | one arm cable row high pull 75 20x2 sets
Calves seated calf raise soleus  3x45lb 20x2 sets
Lower Back smith machine RDL 135-185-225 20x1 sets each

afternoon
Squats 315-365-405, 315x1 
Shoulders seated overhead press machine 110-130-150 20x1 sets   
Rows one arm cable upright rows 40 20x1 sets, 50 20x2 sets
Calves seated calf raise soleus  3x45lb 20x2 sets, 4x45lb 20x1 sets
Abs weighted cable situps 25-30 5x1 sets

Tue Jul 17

morning
Squats 315-365-405, 315x1 
Shoulders seated overhead press machine 150 20x2 sets, 110 20x1 sets 
Rows one arm cable upright rows 40 20x2 sets | one arm cable row low pull 75 20x2 sets | seated cable row high pull 100 50x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405 
Shoulders seated overhead press machine 150 20x2 sets, 110 20x1 sets 
Rows one arm cable upright rows 40 20x2 sets | one arm cable row low pull 75 20x2 sets
Calves seated calf raise soleus  3x45lb 20x2 sets

* squats feeling very strong already after a few days of no overhead pressing. might go for 435 tmrw if i still feel this fresh. skipped the backoff for more recovery.

Wed Jul 18

morning
Squats 315-365-405
Shoulders seated overhead press machine 150 20x2 sets, 110 20x1 sets 
Rows one arm cable upright rows 40 20x2 sets, 50 20x2 sets | one arm cable row low pull 75 20x1 sets | seated cable row high pull 100 50x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405
Shoulders seated overhead press machine 150 20x2 sets 
Rows one arm cable upright rows 50 20x1 sets | one arm cable row low pull 75 20x2 sets

Thur Jul 19

afternoon
Squats 315-365-405
Shoulders smith machine close grip decline bench  135-185 20x1 sets 
Rows one arm cable upright rows 50 20x1 sets | one arm cable row low pull 75 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Fri Jul 20

afternoon
Squats 315-365-405
Shoulders smith machine close grip decline bench  185-205 5x4 sets 
Rows one arm cable upright rows 50 20x1 sets | one arm cable row low pull 75 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Sat Jul 21

afternoon
Squats 315-365-405, 315x1
Shoulders seated shoulder press machine 110 20x2 sets
Rows one arm cable upright rows 50 20x1 sets | one arm cable row low pull 75 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets




431
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 08, 2018, 09:39:36 am »
Jul 8-14 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 202lb

Jul Week 2 of 4

Sun Jul 8

morning
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3  | 95  rest
Rows seated one arm cable rows low pull 75 20x2 sets | seated cable rows wide grip neutral high pull 160 rest | cable upright rows 70 50x2 sets, 80 5x2 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets
Spinal Erectors smith RDL 135 rest

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x2  | 95  20x2 sets
Rows seated one arm cable rows low pull 75 20x2 sets | seated cable rows wide grip neutral high pull 100 50x1 sets | cable upright rows 70 50x4 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets

Mon Jul 9

morning
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x1  | 95  20x4 sets
Rows seated one arm cable rows low pull 75 20x1 sets | seated cable rows wide grip neutral high pull 160 rest | cable upright rows 60 5x2 sets, 60 10x1 sets, 60 20x1 sets | seated one arm rows high pull 100 5x2 sets, 75 20x2 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets

* resting heavy ohp. did more of the 95s. was still able to get 12-4-4 on 135. 95s are straight to 20s.

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x2 | 95  20x2 sets
Rows seated one arm cable rows low pull 75 rest sets | seated cable rows wide grip neutral mid pull 165 20x2 sets | cable upright rows 60 10x1 sets, 60 20x1 sets | seated one arm rows high pull 75 20x1 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets

Tue Jul 10

morning
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3  | 95  20x1 sets
Rows seated one arm cable rows low pull 50 20x4 sets | seated cable rows wide grip neutral high pull 160 rest | cable upright rows 60 rest | seated one arm rows high pull 75 20x2 sets
Calves seated calf raise soleus 3x45lb 20x1 sets

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3  | 95  20x2 sets
Rows seated one arm cable rows low pull 50 20x1 sets,  60 20x3 sets | seated cable rows wide grip neutral high pull 160 rest | cable upright rows 60 rest | seated one arm rows high pull 75 rest
Calves seated calf raise soleus 3x45lb 20x1 sets

* did my rowing with more strict form. keeping my upperbody upight all the time. i can get all 75lb to straight 20 reps but i eventually have to get momentum using my lowerback so i can still get full extension on the top ROM. lowerback rowing and volumes of ohp gets tiring quickly. taking it easy for now.

Wed Jul 11

morning
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3  | 95  20x1 sets
Rows seated one arm cable rows low pull 60 20x1 sets, 70 20x2 sets | seated cable rows wide grip neutral high pull 160 rest | one arm cable upright rows 20-30 10x2 sets each | seated one arm rows high pull 75 rest
Calves seated calf raise soleus 3x45lb 20x1 sets

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x2  | 95  20x1 sets
Rows seated one arm cable rows low pull 70 20x1 sets, 75 20x1 sets | seated cable rows wide grip neutral high pull 160 rest | one arm cable upright rows rest | seated one arm rows high pull 75 rest
Calves seated calf raise soleus 3x45lb 20x1 sets, 4x45lb 20x1 sets

Thur Jul 12

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x2  | 95  20x1 sets
Rows seated one arm cable rows low pull 75 20x2 sets | seated cable rows wide grip neutral high pull 160 rest | one arm cable upright rows 30 20x1 sets, 40 20x1 sets | seated one arm rows high pull 75 rest
Calves seated calf raise soleus  4x45lb 20x1 sets

Fri Jul 13

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3  | 95  20x1 sets
Rows seated one arm cable rows low pull 75 20x2 sets | seated cable rows wide grip neutral high pull 160 rest | one arm cable upright rows 30 20x2 sets | seated one arm rows high pull 75 rest
Calves seated calf raise soleus  3x45lb 20x1 sets

Sat Jul 14

morning
Squats 315-365-405, 315x3 
Shoulders standing bb press 145 20x1  | 95  20x2 sets
Rows seated one arm cable rows low pull 75 20x2 sets | one arm cable upright rows 30 20x2 sets, 40 20x1 sets
Calves seated calf raise soleus  3x45lb 20x2 sets

afternoon
Squats 315-365-405, 315x3 
Shoulders seated overhead press machine 120 20x1 sets, 110 20x3 sets
Rows seated one arm cable rows low pull 75 20x3 sets | one arm cable upright rows 30 20x4 sets
Calves seated calf raise soleus  3x45lb 20x2 sets

* rest the standing ohp because my lowerback could use some more recovery time. used the seated machine this afternoon and form felt solid.
* doing more of the upright rows because my front shoulders are getting too big. prefer to look wider using more side delt action. lifted twice today because i took a day off from work. 

432
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 01, 2018, 10:48:33 am »
Jul 1-7 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 202lb

Jul Week 1 of 4

Sun Jul 1

morning
Squats 315-365-405, 315 20x1 (5s) sets
Shoulders standing bb press 135 20x3 sets | 95 20x1 sets
Rows seated cable rows wide grip neutral high pull 160 20x1 sets, 100 50x1 sets | seated one arm cable rows low pull 75 20x2 sets each
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets
Neck neck curls 150 rest
Spinal Erectors RDL 135 10x2 sets

afternoon
Squats 315-365-405, 315 20x1 (10-5-5) sets
Shoulders standing bb press 135 20x3 sets | 95 20x1 sets
Rows seated cable rows wide grip neutral high pull 100 50x1 sets | seated one arm cable rows low pull 75 20x3 sets each
Calvesseated calf raise soleus 2x45lb+25lb 20x1 sets
Neck neck curls 150 rest
Spinal Erectors RDL 135 10x2 rest

Mon Jul 2

morning
Squats 315-365-405, 315 20x1 (5s) sets
Shoulders standing bb press 135 20x2 sets | 95 20x2 sets
Rows seated one arm cable rows low pull 75 20x2 sets | seated cable rows wide grip neutral high pull 100 50x2 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 10x2 sets, 185 10x2 sets, 225 5x1 sets

* did my rounded back stiff leg DL on the smith. form felt good. stood on top of the bench for full ROM. lowered back until it touched my shoes.

afternoon
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x2 sets
Rows seated one arm cable rows low pull 75 20x3 sets | seated cable rows wide grip neutral high pull 160 20x1 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets
Spinal Erectors smith RDL rest

Tue Jul 3

morning
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 (12-4-4) sets | 95 20x1 sets
Rows seated one arm cable rows low pull 75 20x3 sets | seated cable rows wide grip neutral high pull rest
Calvesseated calf raise soleus 2x45lb+35lb 20x2 sets, 3x45lb 20x1 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 rest

afternoon
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 (12-4-4) sets | 95 20x1 sets
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x4 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 rest

Wed Jul 4

morning
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 (12-4-4) sets | 95 20x1 sets
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x3 sets, 100 50x1 sets
Calvesseated calf raise soleus 3x45lb 20x2 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 rest
 
* skipping the neck curls for a while now. i don't want to over stress my neck/traps area. the volumes of ohp is wrecking my traps too. nothing broken. just fatigue.

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 (12-4-4) sets | 95 20x1 sets
Rows seated one arm cable rows low pull 75 20x3 sets | seated cable rows wide grip neutral high pull 160 rest
Calvesseated calf raise soleus 3x45lb 20x1 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 rest

Thur Jul 5

morning
Squats 315-365-405 
Shoulders standing bb press 135 20x2  | 95 rest
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x2 sets, 100 rest
Calvesseated calf raise soleus 3x45lb 20x2 sets
Spinal Erectors smith RDL 135 rest

* worked the holiday but got home a little early. took a long hot shower and i did not feel tired at all. decided to do another workout without a nap in between. the 405 was a lot heavier than usual as expected but nothing back breaking or regretful. the other lifts did not feel the lack of sleep. kept it to 2 sets without the volume backoffs.

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3  | 95 rest
Rows seated one arm cable rows low pull 75 20x2 sets | seated cable rows wide grip neutral high pull 160 20x1 sets
Calvesseated calf raise soleus 3x45lb 20x2 sets
Spinal Erectors smith RDL 135 rest

Fri Jul 6

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3 (12-4-4)  | 95 20x1 sets
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x3 sets | cable upright rows 50 5x4 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets
Spinal Erectors smith RDL 135 rest

Sat Jul 7

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x2 (12-4-4)  | 95 20x1 sets
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x2 sets | cable upright rows 50 5x2 sets, 60 5x1 sets, 70 50x2 sets, 50 10x2 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets
Spinal Erectors smith RDL 135 rest



433
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 24, 2018, 07:47:56 am »
June 24-30 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 202lb

June Week 4 of 4

Sun June 24

morning
Squats 315-365-405, 275 5x1 sets
Shoulders standing bb press 135 20x2 sets | 95 20x4 sets
Rows seated cable rows wide grip neutral high pull 160 20x2 sets | seated one arm cable rows low pull 50 20x4 sets
Calvesseated calf raise soleus 3x45lb 20x2 sets, 2x45lb 20x2 sets | 
Neck neck curls 150 20x2 sets
Spinal Erectors RDL 145 10x1 sets

afternoon
Squats 315-365-405, 275 20x1 sets
Shoulders standing bb press 135 20x4 sets | 95 20x2 sets
Rows seated cable rows wide grip neutral high pull 160 20x2 sets | seated one arm cable rows low pull 50 20x4 sets
Calvesseated calf raise soleus 2x45+25lb 20x1 sets 
Neck neck curls 150 rest
Spinal Erectors RDL rest

* did the x20 275lb volume using a 10-5-5 clustered set.  i still pissed off my sweat glands and the moment i started sweating, anything i did afterwards turned me to a fountain of sweat. i don't usually sweat because of my big rest times.

Mon June 25

morning
Squats 315-365-405, 275 20x1 sets
Shoulders standing bb press 135 20x2 sets | 95 20x3 sets
Rows seated cable rows wide grip neutral high pull 160 20x2 sets | seated one arm cable rows low pull 50 20x2 sets, 60 20x1 sets
Calvesseated calf raise soleus 2x45lb 20x2 sets | 
Neck neck curls 150 rest
Spinal Erectors RDL 145 rest

afternoon
Squats 315-365-405, 275 20x1 sets
Shoulders standing bb press 135 20x2 sets | 95 20x4 sets
Rows seated cable rows wide grip neutral high pull 160 20x2 sets | seated one arm cable rows low pull 60 20x4 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets   
Neck neck curls 150 rest
Spinal Erectors RDL 145 rest

Tue June 26

morning
Squats 315-365-405, 275 20x1 sets
Shoulders standing bb press 135 20x2 sets | 95 20x4 sets
Rows seated cable rows wide grip neutral high pull 160 20x2 sets, 170 20x1 sets | seated one arm cable rows low pull 60 20x2 sets, 70 20x1 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets 
Neck neck curls 150 20x2 sets
Spinal Erectors RDL 145 rest

* very happy with the ohp progress without straining my lowerback. squat volumes using 275s repeatable even 2x daily.

afternoon
Squats 315-365-405, 275 20x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x3 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets | seated one arm cable rows low pull 60 20x2 sets
Calvesseated calf raise soleus 2x45lb+25lb rest 
Neck neck curls 150 rest
Spinal Erectors RDL 145 rest

Wed June 27

morning
Squats 315-365-405, 275 20x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x4 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets | seated one arm cable rows low pull 60 20x4 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets 
Neck neck curls 150 rest
Spinal Erectors RDL 145 rest

afternoon
Squats 315-365-405, 275 20x1 sets
Shoulders standing bb press 135 20x1 sets | 95 20x1 sets
Rows seated cable rows wide grip neutral high pull 160 20x2 sets | seated one arm cable rows low pull 60 20x4 sets
Calvesseated calf raise soleus 2x45lb+25lb rest
Neck neck curls 150 rest
Spinal Erectors RDL 145 rest

Thur June 28

afternoon
Squats 315-365-405, 315 20x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x1 sets
Rows seated cable rows wide grip neutral high pull 160 20x2 sets | seated one arm cable rows low pull 60 20x4 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets
Neck neck curls 150 rest
Spinal Erectors RDL 145 rest

Fri June 29

afternoon
Squats 315-365-405, 315 20x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x1 sets
Rows seated cable rows wide grip neutral high pull 160 rest | seated one arm cable rows low pull 60 20x2 sets, 65 20x2 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets rest
Neck neck curls 150 rest
Spinal Erectors RDL 145 rest

Sat June 30

afternoon
Squats 315-365-405, 315 20x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x1 sets
Rows seated cable rows wide grip neutral high pull 160 rest | seated one arm cable rows low pull 65-70-75 20x1 sets each
Calvesseated calf raise soleus 2x45lb+25lb 20x1 sets
Neck neck curls 150 rest
Spinal Erectors RDL 145 rest

434
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 19, 2018, 10:35:56 pm »
Quote from: adarqui on June 19, 2018, 09:08:51 pm
Quote from: LBSS on June 10, 2018, 11:10:35 am
the callous in the middle of your shoulders reminds me of the guys here who have a callous on their forehead from constant zealous prayer. praying with the barbell.

that's an incredible way of looking at it. fits perfectly in this scenario as well. :ibsquatting:

also, anyone else notice kingfish's back looks ridiculous? :ninja:

gotta row to grow.  :headbang:

edit.. i have a phd on natty back gains by now.  most comfortable form + heaviest weights possible + full ROM + high reps = gains.

those massive backs built while on AAS are stupidly easy compared to natty training. you could be air rowing and still make better gains.



435
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 17, 2018, 08:41:48 pm »
June 17-23 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 202lb

June Week 3 of 4

Sun June 17

afternoon
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 sets
Rows seated cable rows double rope high pull 160 20x3 sets each | high pull wide grip neutral 150 20x2 sets
Calves smith machine calf raises 315 rest | seated calf raise soleus 2x45lb 20x4 sets
Neck neck curls 150 20x2 sets
Spinal Erectors RDL rest

Mon June 18

morning
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 sets | 85 20x1 sets
Rows seated cable rows wide grip neutral high pull 160 20x4 sets, 100 50x1 sets | seated one arm cable rows mid pull 50-60 20x1 sets each
Calvesseated calf raise soleus 2x45lb 20x4 sets, 3x45lb 20x4 sets
Neck neck curls 150 20x2 sets
Spinal Erectors RDL 95 10x4 sets, 145 10x2 sets

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets | seated one arm cable rows mid pull 60-70 20x1 sets each
Calvesseated calf raise soleus 2x45lb 20x2 sets
Neck neck curls 150 20x2 sets
Spinal Erectors RDL rest

Tue June 19

morning
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x4 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets| seated one arm cable rows mid pull 60 20x2 sets
Calvesseated calf raise soleus rest
Neck neck curls 165-180 20x1 sets each
Spinal Erectors RDL 145-195 10x1 sets each, 245-295 5x1 sets each

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets
Calvesseated calf raise soleus 2x45lb 20x4 sets
Neck neck curls 180 20x1 sets each
Spinal Erectors RDL rest

* happy that the heavyish RDL/bb back extensions this morning at 295x5 did not get lowerback tired. i did these using 5x25lb plates while standing on top of 3x45lb plate for full ROM. i was bringing the bb all the way down until the bar touches my shoelace/foot. rounded back for more erector gains. will keep it at 195-245 max and go more volumes to be safe.
 
Wed June 20

morning
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x4 sets
Rows seated cable rows wide grip neutral high pull 160 20x4 sets| seated one arm cable rows low pull 50 20x4 sets, 60-70 20x1 sets each
Calvesseated calf raise soleus 2x45lb 20x2 sets, 3x45lb 20x2 sets
Neck neck curls 180 20x1 sets
Spinal Erectors RDL rest

* the 180lb neck curl yesterday got something domd. not what i was expecting but made sense. i was hoping the left or right side of the front neck gets the soreness but i felt most doms in back side of the neck a little below the ear. must be from absorbing all the eccentrics.

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x2 sets
Rows seated cable rows wide grip neutral high pull 160 20x4 sets, 120 20x1 sets
Calvesseated calf raise soleus 2x45lb 20x2 sets
Neck neck curls 180 rest
Spinal Erectors RDL rest

Thur June 21

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x2 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets, 120 20x2 sets
Calvesseated calf raise soleus 2x45lb 20x2 sets, 3x45lb 20x1 sets
Neck neck curls 180 rest
Spinal Erectors RDL rest

Fri June 22

afternoon
Squats 315-365-405, 275 5x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x3 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets, rope grip 120 20x3 sets
Calvesseated calf raise soleus 2x45lb 20x2 sets
Neck neck curls 180 rest
Spinal Erectors RDL rest

Sat June 23

afternoon
Squats 315-365-405, 275 5x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x3 sets
Rows seated cable rows wide grip neutral high pull 160 20x3 sets, 100 20x2 set | seated one arm cable rows low pull 50 20x3 sets
Calvesseated calf raise soleus 2x45lb 20x2 sets | 3x45lb 20x1 sets
Neck neck curls 180 rest
Spinal Erectors RDL rest

* been doing the 135lb bb ohp using a 10-5-5 clustered set with 45-60 sec resets. the 95lb is straight to 20s.

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