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Messages - Kingfish

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46
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 28, 2024, 11:28:12 am »
Jan 28 - Feb 3, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Jan Week 5 of 5 BW 198-202

Sun Jan 28

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

2:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 120 x5 REST
Seated Bicep Curl Machine ~155 155 x5 REST

* early afternoon workout then back home to watch nfl. hometeam looking very good

Mon Jan 29

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Seated Bicep Curl Machine ~155 155 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5 REST
Standing Cable Tricep Extension - Rope - ~135 110 x5
Seated Bicep Curl Machine ~155 155 x5 SKIP

Tue Jan 30

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5, 180x2
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 100-110 x5
Seated Bicep Curl Machine ~155 155 x5
Cardio - Inclined Walking 30min 1.5miles 3mph@9% 129bpm HR max

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5 REST
Standing Cable Tricep Extension - Rope - ~135 110 x5 REST
Seated Bicep Curl Machine ~155 155 x5 REST

* back to back 495.. woot. bw still sub 200 in the morning, 202ish after a big meal.

Wed Jan 31

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5 REST
Standing Cable Tricep Extension - Rope - ~135 100 x5
Seated Bicep Curl Machine ~155 155 x5 REST
Cardio - Inclined Walking 30min 1.5miles 3mph@9% 116bpm HR max

* my heart rate this morning is 13pts lower than yesterday with the same settings on the treadmill. will go vacation in hawaii next month. doing more cardio for more fat loss. will go progress on the push/pull doing 1 set/workout. i recover the squat faster if i keep the other routine down to a minimum

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5, 170x3
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5 REST
Standing Cable Tricep Extension - Rope - ~135 110 x5 REST
Seated Bicep Curl Machine ~155 155 x5 REST

* third straight day of 495. will back down to 475 so i don't get too fatigued.

Thur Feb 1

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~160 160 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5 REST
Standing Cable Tricep Extension - Rope - ~135 100 x5
Seated Bicep Curl Machine ~155 155 x5

8:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5,
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5 REST
Standing Cable Tricep Extension - Rope - ~135 110 x5 REST
Seated Bicep Curl Machine ~155 155 x5 REST

Fri Feb 2

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~160 160 x5
Cardio - Inclined Walking 30min 1.5miles 3mph@9% 118bpm HR max

6:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~160 160 x5
Standing Cable Tricep Extension - Rope - ~135 100 x5

Sat Feb 3

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~160 135-135 x5
Cardio - Inclined Walking 30min 1.5miles. 3mph: 20 min@9%+10min@12% 130bpm HR max. 363kcal burned

3:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~160 160 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Seated Bicep Curl Machine- ~170 155 x5

47
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 21, 2024, 10:55:54 am »
Jan 21-27, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Jan Week 4 of 5 BW 198-202

Sun Jan 21

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Shoulder Press Machine ~125 100 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~155 155 x5

* the hammer strength vertical press machine rubber grips have been replaced so I did a set on it. the rubber grips are often damaged because the pressing motion puts a lot of stress on the handles. the machine is so uncomfortable to use when the handle has no cushion. my back feeling more tired than usual so I backed off the 170lb seated bicep curl down to 155 again. that's the only thing I changed on my routine.

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Shoulder Press Machine ~125 100 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~155 155 x5

Mon Jan 22

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Shoulder Press Machine ~125 100 x5 REST
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

* skipped the hammer strength shoulder press again because the rubber on grip are loose again. got a good 495 again. work schedule is good so was able to get to gym on time.

Tue Jan 23

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
+Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

5:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5 SKIP
Iso Hammer Strength Shoulder Press Machine ~125 100 x5 SKIP
Iso Hammer Strength Seated Row - One Arm ~125 125 x5 SKIP
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5 SKIP
Seated Bicep Curl Machine ~155 155 x5 SKIP
 
* gym so busy. was only able to use the singel arm pulldown machine. everything else not worth waiting on to do a single set. squats still felt solid coming from yesteradays 495. bw 202 at gym.

Wed Jan 24

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

* recovered enough to do 455 this morning but skipped it for more recovery for this afternoons top set. i only got a single 495 last week. will try to get more this week.

5:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Shoulder Press Machine ~125 100 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5 SKIP
Standing Cable Tricep Extension - Rope - ~120 100 x5 SKIP
Seated Bicep Curl Machine ~155 155 x5 SKIP

* not fresh enough to get 495 without it adding too much fatigue. il get it but it will be slow, and then il destroy my recovery for 1-2 days at least. skipped it.

Thur Jan 25

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 100 x5
Standing Cable Tricep Extension - Rope - ~120 110 x5
Seated Bicep Curl Machine ~155 155 x5 REST

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Seated Row - One Arm ~125 115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

Fri Jan 26

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~145 135 x5
Iso Hammer Strength Seated Row - One Arm ~125 90-115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~120 100-110-120 x5
Seated Bicep Curl Machine ~155 155 x5 REST

* skipped the heavy set for more recovery. 455 would have been ok but prefer to rest more. will do 475 later.

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Seated Row - One Arm ~125 90-115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5
Standing Cable Tricep Extension - Rope - ~120 120 x5
Seated Bicep Curl Machine ~155 155 x5 SKIP

Sat Jan 27

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~145 135 x5
Iso Hammer Strength Seated Row - One Arm ~135 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-100 x5
Standing Cable Tricep Extension - Rope - ~135 135 x5
Seated Bicep Curl Machine ~155 155 x5 REST

3:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Seated Row - One Arm ~135 125-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~135 135 x5
Seated Bicep Curl Machine ~155 155 x5 SKIP

48
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 14, 2024, 10:10:48 pm »
Jan 14-20, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Jan Week 3 of 5 BW 198-202

Sun Jan 14

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~175 155 x5

3:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~175 155 x5

Mon Jan 15

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~170 170 x5

3:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~185 170 x5

* I thought id be 495 by now but the explosiveness of the 405 is not convincing enough to get the top single safely. the 475 was routine. bicep curl moved up to 170x5s now. will slowly move the hammerstrength inclined press to 135.

Tue Jan 16

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~170 170 x5 REST
Cardio - Inclined Walking 3mph @9% | 30 mins | 342kcal

6:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5 REST
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~185 170 x5  REST

Wed Jan 17

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~170 170 x5 REST
Cardio - Inclined Walking 3mph @9% | 30 mins | 342kcal REST

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5 REST
Seated Bicep Curl Machine ~170 170 x5 REST
Cardio - Inclined Walking 3mph @9% | 30 mins | 342kcal REST

* got a good 2hr nap at 11-2pm after a very good 10am breakfast.

Thur Jan 18

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~170 170 x5 REST
Cardio - Inclined Walking 3mph @9% | 30 mins | 342kcal

* bicep curl machine hard to keep consistent on routine. its always busy

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5 REST
Seated Bicep Curl Machine ~170 170 x5 REST
Cardio - Inclined Walking 3mph @9% | 30 mins | 342kcal REST

Fri Jan 19

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~170 170 x5 REST
Cardio - Inclined Walking 3mph @9% | 30 mins | 342kcal REST

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5 SKIP
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5 SKIP
Seated Bicep Curl Machine ~170 170 x5  SKIP
Cardio - Inclined Walking 3mph @9% | 30 mins | 342kcal REST

* late lunch break from work. was not aware that gym closes 9pm on fridays now. it used to be 10pm. did workout very quickly jumping from one machine to another. 455 was alright. i was fasted for very long since my last 10am breakfast.

Sat Jan 20

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~170 170 x5

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~170 170 x5 REST
Cardio - Inclined Walking 3mph @9% | 30 mins | 342kcal REST

49
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 07, 2024, 08:44:42 pm »
Jan 7-13, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Jan Week 2 of 5 BW 198-202

Sun Jan 7

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 135-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5

* stopped at 405. didn't feel good in this 30sF chilling morning. it was very cold in the gym.

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~135 135-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5

Mon Jan 8

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5

Tue Jan 9

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5
Standing Cable Tricep Extension - Rope - ~120 90-100-100 x5
Seated Bicep Curl Machine ~175 155 x5

* added the bicep.tricep to the log. been doing them more consistent now. always had them in the routine but not serious enough to log and keep track. removed the seated shoulder press. the machine rubber grips are usually off or loose. makes the exercise very uncomfortable when I can't push properly.
* got tired from work yesterday. didn't even have time for the afternoon routine. was standing for almost 6hr straight. I have done up to 150 on the standing cable tricep extension but that was with the small-Y attachment. my elbows fatigue less if I don't let them flare out during the bottom ROM so I use a rope now. hard to load very heavy because the ropes become unstable.

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~120 REST x5
Seated Bicep Curl Machine ~175 155 x5

* 135 now on the hammer strength inclined pressing. reduced the seated row back to 125. form feels more comfortable and controlled with 125. will stay there for a while.

Wed Jan 10

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 90-100-100 x5
Seated Bicep Curl Machine ~175 155 x5

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~175 155 x5

Thur Jan 11

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~175 155 x5

6:30 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~175 155 x5 REST

* felt very strong this afternoon. 3 cups white rice for breakfast and some good nap afterwards. the 495 probably did not fatigue me much too because it was not a grind. might get 475 tomorrow morning.

Fri Jan 12

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~175 155 x5

* this 6am workout routine is working better than the 9am morning workout. I only sleep ~ 5 hr max after work ~ 12:30am-530am before the first workout but another midday nap at 10:30am-1pm after a strong breakfast gets me ready for the 2nd workout.
* if I don't have to wait on any machine at gym, my routine is done In 30 mins with 5 mins putting/removing the lifting shoes.

6:30 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~175 155 x5

* wow. this is the strongest back to back days at 198-202lb dry bw. will keep it up and see what else i have to do to keep this routine going.

Sat Jan 13

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~175 155 x5 SKIP

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5 SKIP
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~175 155 x5 SKIP

* could have gotten 495 again but it would wreck my recovery. kept it to 475 and the afternoon 475 was still easier than the morning. skipped the other exercises if the machines were busy.



50
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 31, 2023, 11:30:24 am »
Dec 31 - Jan 6, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Jan Week 1 of 5 BW 198-202

Sun Dec 31

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~125 90-90 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4
Iso Hammer Strength Seated Row - One Arm ~125 90-90 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5

* could have gotten a clean 455 or a very slow 475. skipped top set and decided to rest more to get at least 475 later in the afternoon. gym closes 6pm so I have plenty of time. took it easy with push.pull routine. too many days going very heavy on those too.

2:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 90-90-115 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 90-90-115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5 REST

* want to start the new year tmrw morning with a 455+ workout so took it easy with the push.pull. the 475 was not very fast but I was still completely quiet. I start to make funny sounds when I overexert.

Mon Jan 1

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 90-90-115 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 90-90-115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5 REST

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 115-125-135 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5 REST

Tue Jan 2

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 115-135 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5 REST

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5 REST

Wed Jan 3

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5

Thur Jan 4

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5

* doing morning workouts at 6am instead of 9am and trying to see if this is more convenient for my schedule. not very strong lately and just maintaining 455s but should be ok for 475 later because I cut down already on the push.pull routine intensity.

6:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5 REST

* everything worked as planned. have to add more walking to my routine. my yearly blood sample for health markers including gout coming soon. il find out again that my creatinine is out of range. lol

Fri Jan 5

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5

5:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5

Sat Jan 6

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Cardio - Inclined Walking 30 mins, 1.5 miles. 3mph @ 9%. 120bpm HR max. 228kcal

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5


51
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 24, 2023, 11:45:46 am »
Dec 24-30, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Dec Week 4 of 4 BW 198-202

Sun Dec 24

6:30 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 115 x5
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 115 x5

* woot! 5th straight day of 475 even on this very cold 42F morning.

12:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 115 x5
Iso Hammer Strength Seated Row - One Arm ~125 125-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 115 x5

* a little workout in the afternoon before the gym closes at 2pm. building more appetite for dinner later.

Mon Dec 25

5:30 pm Home Gym
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5 REST
Iso Hammer Strength Vertical Press Machine ~110 115 x5 REST
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5 REST
Iso Hammer Strength Seated Pulldown - One Arm ~115 115 x5 REST

Tue Dec 26

6:30 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 90-115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 90-100 x5
Iso Hammer Strength Seated Row - One Arm ~125 90-115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 90-90 x5

Wed Dec 27

6:30 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 115 x5
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 115 x5

* a 495 in the morning workout after almost 10 hr since last heavy meal. form was solid. nothing got beat up. keeping the other exercises to low sets is greatly improving my recovery.

Thur Dec 28

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 115 x5
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 115-115 x5

* cannot recover from 495 within a day at this time. 475 would have been a grind so a very good idea to get a comfortable 455 daily top set. skipping afternoon workouts because of schedule.

Fri Dec 29

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~115 115 x5
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 115-125 x5

* some of that 495 fatigue still there. I probably will get 475 later in an afternoon workout after a strong 1st meal and nap. hopefully I can squeeze one workout later but if not, still happy to get consistent 455+ in morning workouts now.

Sat Dec 30

6:30 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~115 115 x4
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 115-125 x5

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 115 x4
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 125 x5

* afternoon workout felt good but fatigued already from the mornings 475. I thought I can at least match the morning workout but the lack of good nap did not get me recharged enough. I could have 475 if I got at least 1-1.5hr nap. I had nothing. still happy

52
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 17, 2023, 11:02:26 am »
Dec 17-24, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Dec Week 3 of 4 BW 198-202

Sun Dec 17

6:30 am
Paused Squats REST
Iso Hammer Strength Inclined Press Machine ~125 90-115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 90-100 x5
Iso Hammer Strength Seated Row - One Arm ~125 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 90-100 x5

2:30 pm
Paused Squats 315-315-405-455
Iso Hammer Strength Inclined Press Machine ~125 90-115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 100-110 x5
Iso Hammer Strength Seated Row - One Arm ~125 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 90-100 x5

* will try for 495 tmrw. everything looking good with this routine.

Mon Dec 18

9:30 am
Paused Squats REST
Iso Hammer Strength Inclined Press Machine ~125 90-115 x5
Iso Hammer Strength Vertical Press Machine ~110 90-100 x5
Iso Hammer Strength Seated Row - One Arm ~125 115-115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 90-100 x5

* 10lb less than afternoon working weights this morning. rainy SF this week. will get good nap later and hopefully not so busy at work so I can 495 during my lunch break workout.

8:30 pm
Paused Squats 315-315-405-455
Iso Hammer Strength Inclined Press Machine ~125 90-115 x5
Iso Hammer Strength Vertical Press Machine ~110 90-100 x5
Iso Hammer Strength Seated Row - One Arm ~125 115-115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 90-100 x5

* very busy at work and took a late lunch. fasted for too long already and did not feel like lifting heavier. 455 was ok.

Tue Dec 19

9:30 am
Paused Squats REST
Iso Hammer Strength Inclined Press Machine ~125 90-115 x5
Iso Hammer Strength Vertical Press Machine ~110 90-100 x5
Iso Hammer Strength Seated Row - One Arm ~125 115-115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 90-90 x5

7:00 pm
Paused Squats 315-315-405-475
Iso Hammer Strength Inclined Press Machine ~125 90-115 x5
Iso Hammer Strength Vertical Press Machine ~110 90-100 x5
Iso Hammer Strength Seated Row - One Arm ~125 115-115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 90-90 x5

* not feeling strong enough to get a 495 without compromising form. got a very solid 475. happy with it. the other movements are low sets now but still mid-high intensity

Wed Dec 20

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~125 90-115 x5
Iso Hammer Strength Vertical Press Machine ~110 90-100 x5
Iso Hammer Strength Seated Row - One Arm ~125 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 90-90 x5

6:00 pm
Paused Squats 315-315-405-475
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 90-90 x5
Iso Hammer Strength Seated Row - One Arm ~125 115-125-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 90-90 x5

Thur Dec 21

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~125 90-115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 90-100 x5
Iso Hammer Strength Seated Row - One Arm ~125 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 90-115 x5

* one arm pulldown up to 115.

6:00 pm
Paused Squats 315-315-405-475
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 115 x5
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 115 x5

Fri Dec 22

9:30 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 90-115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 115 x4
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 115 x5

* will be busy later so decided to do the squat in the morning. was only going for 455 but I felt very good already. 475 not as solid as the afternoon workout but still not a very heavy rep. maybe because I have to use a different bar. Im very comfortable using the Eleiko performance bar. the platform/floor on my morning gym is the same. all same but the bar. it's still a bearing oly bar but not as noddle'y.
* stopped at 4 reps on the vertical press because I don't want to tense my torso too much just to get another rep.

4:30 pm
Paused Squats REST
Iso Hammer Strength Inclined Press Machine ~125 115-115 x5
Iso Hammer Strength Vertical Press Machine ~110 115 x5
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 115 x5

Sat Dec 23

6:30 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 115 x5
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 115 x5

* will be busy with holiday errands and decided to do main workout. 475 in the morning in my preferred gym. everything went well.

5:30 am
Paused Squats 315-405
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 115 x5
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 115 x5

* the reduced volume of the push/pull routine is helping me recover very quickly. I'm 455+ strong again this afternoon but decided to save it for tmrw morning again. gym closes 2pm and I'm not at home tmrw so I have to make the morning workout complete. if I really wanted to go for a daily PR, my daily 475 started last tue so this mornings 475 makes it my 5th straight day. its a good goal at this very lean bw. I did 495 daily for over 2 years when i was heavier. this 475 at this weight is a lot more challenging.

53
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 10, 2023, 09:56:26 pm »
Dec 10-16, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Dec Week 2 of 4 BW 198-202

Sun Dec 10

6:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80-90 x5

4:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-100-115-125 x5
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80-90 x5

* back to all hammer strength machines for my push/pull.

Mon Dec 11

9:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Vertical Press Machine 80-90 x5
Iso Hammer Strength Seated Row - One Arm 90-115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80-90 x5

* did squats already. work schedule looks busy. might not have time later. not so bad but I would be at least another 20lb stronger if I was not 13hr fasted. 

Tue Dec 12

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine 45-55-70-80 x5 , 90-115-125 x0
Iso Hammer Strength Vertical Press Machine 45-55-70 x5, 70-80-90 x0
Iso Hammer Strength Seated Row - One Arm 55-70-80 x5, 90-115-125 x0
Iso Hammer Strength Seated Pulldown - One Arm 45-55-70 x5, 70-80-90 x0

* did my light morning routine. will have a strong breakfast and get good nap. 475 or better later.

6:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Vertical Press Machine 70-80-90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

Wed Dec 13

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Seated Row - One Arm 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

6:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 115-125 x5
Iso Hammer Strength Vertical Press Machine 70-80-90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

Thue Dec 14

9:30 am
Paused Squats 315-315-315 rest
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Seated Row - One Arm 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 115-125 x5
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Seated Row - One Arm 90-115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

Fri Dec 15

9:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 115-125 x5
Iso Hammer Strength Vertical Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

5:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 115-125 x5
Iso Hammer Strength Vertical Press Machine 90-100-115 x5
Iso Hammer Strength Seated Row - One Arm 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm 80-90 x5

Sat Dec 16

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~125 90-115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 90-100 x5
Iso Hammer Strength Seated Row - One Arm ~125 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 90-100 x5

* added my current top set for 5 reps on the push/pull. this is max weight I can handle while maintaining strict form. I have done heavier but I am not happy on how quick the form breaks down after a few reps. these are all paused reps.

2:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 90-115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 90-100 x5
Iso Hammer Strength Seated Row - One Arm ~125 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 90-115 x5

* skipped the 495 this whole week. the multi 475s were better for intensity while minimizing too much fatigue. I'm still 204lb bw at the gym in the afternoon when I'm strongest.

54
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 03, 2023, 07:19:08 pm »
Dec 3-9, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Nov Week 1 of 4 BW 198-202

Sun Dec 3

6:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

1:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125-135 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Mon Dec 4

6:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

6:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Tue Dec 5

6:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5

* cutting the weight down on the push/pull routine worked for speeding up my recovery. got back to back 495 paused at 200lb dry bw in the morning. 202-204 after the first meal of the day. 250-300g carbs a day. this routine is ok. ill probably be toast tmrw and only go 455.

Wed Dec 6

9:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5

* could have done 475 but it would still be a difficult lift. cut back to 455 and recover more.

Thur Dec 7

9:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5

Fri Dec 8

9:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-80-90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5

Sat Dec 9

6:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80-90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* out of town visiting family. felt very strong already in the morning after eating a few lbs of grapes last night.

55
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 26, 2023, 11:06:12 am »
Nov 26 - Dec 2, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Nov Week 5 of 5 BW 198-200

Sun Nov 26

6:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* skipped squats this very cold 40F morning and will try to get 455+ later.

4:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* 405 still not explosive enough even to try 475. I can't recover fast enough from 455 twice a day. have to skip the heavy in the morning and just stick to 315s.

Mon Nov 27

9:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

7:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Tue Nov 28

9:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* will not have time to squat in the afternoon because of a shift dinner. did most this morning. felt good.

Wed Nov 29

9:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

8:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* very late lunch break from work. I did not feel very strong. was getting hungry already. last meal was at 10:30am so that's almost 10hr fasted.

Thur Nov 30

9:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Fri Dec 1

9:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

7:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Sat Dec 2

6:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

2:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

 

56
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 19, 2023, 01:56:23 pm »
Nov 19-25, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Nov Week 4 of 5 BW 198-200

Sun Nov 19

6:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

4:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Mon Nov 20

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine 90-100-100x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

7:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 90-100-100x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* got my 495 for the week. might go for another by thur or fri. I have time off from work and can get a good nap before the afternoon workout.

Tue Nov 21

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine 90-100-110x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Wed Nov 22

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine 90-100-110x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

5:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 90-100-115x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* got very good midday nap. the 495 was not very slow. very happy to get another 495 after 1 rest day. bodyweight is low but good sleep/diet making it work. gym closes 2pm tmrw. out of town now for thanksgiving. will do squat on first workout probably ~ 6am tmrw. 

Thur Nov 23

6:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* gym closes 2pm later. might squeeze in a quick lunch workout if I get a little nap later. 455 this morning after the 495 last night. it was not very heavy.

12:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Fri Nov 24

6:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* feeling very strong for the past few workouts. steak and eggs for the holidays working very well.

5:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125-135x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* 475 strong but recovery not fast enough to get another 495. lower bodyweight is a very big handicap.id probably be more consistent with 495s at this lean bw if only focus on it and remove everything else. I like how the upper body push and pull is making me look. keeping those indefinitely.

Sat Nov 25

6:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

4:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125-135x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

57
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 12, 2023, 10:06:47 pm »
Nov 5-11, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Nov Week 3 of 5 BW 198-200

Sun Nov 12

6:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

4:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125-135 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Mon Nov 13

4:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125-135 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* different schedule this mon-tue so Il just lift after work at 430pm+. felt good this afternoon but not strong enough to go 455+ after Sundays 475

Tue Nov 14

6:30 am
Iso Hammer Strength Inclined Press Machine 90-100-110-115 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

4:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* 495 at 200lb and without any day time nap. it was slow but not a back breaker. I was a little bit surprised that the rep went to a crawl. the 405 was very quick. I guess I drain my CNS a lot faster when I don't get my pre workout nap .

Wed Nov 15

9:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* got very good sleep and decided to do most of the workout this morning. will do a little in the afternoon if I find time at work.

Thur Nov 16

9:30 am
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Fri Nov 17

9:30 am
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Sat Nov 18

6:30 am
Paused Squats 315
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

4:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-115-125-135 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

58
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 05, 2023, 11:22:53 pm »
Nov 5-11, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Nov Week 2 of 5 BW 198-200

Sun Nov 5

6:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

4:30 pm
Paused Squats 315-405
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* feeling under the weather. did not lift very heavy so I can get well faster.

Mon Nov 6

3:30 pm
Paused Squats 315-405
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* massive body ache when I woke up this morning. tested positive for COVID for the 2nd time but only got the soreness now. skipped morning workout and slept another 4hrs. woke up feeling good. still some cough but no more muscle pain.

Tue Nov 7

6:30 am
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

3:30 pm
Paused Squats 315-405
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Wed Nov 8

6:30 am
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

3:30 pm
Paused Squats 315-405
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5
 
Thur Nov 9

6:30 am
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

3:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125-135 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* day 5 of covid positive. all covid muscle ache were gone after the 2nd day. slept most of time when this strong variant hit me hard. feeling 80% good already after 18hr+ of sleep. was thinking of doing another light workout so I don't stress myself but I felt normal already yesterday.

Fri Nov 10

6:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

2:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Sat Nov 11

6:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 90-100-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* skipped the heavy squats this morning to try and overshoot 455+ later.

Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* took it easy. was not feeling very strong yet.

59
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 30, 2023, 02:58:50 pm »
Oct 29 - Nov 4, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Nov Week 1 of 5 BW 194-198

Sun Oct 29

6:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

4:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5

Mon Oct 30

6:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

6:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Seated Cable Row- One Arm 30-40 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Tue Oct 31

6:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Seated Cable Row- One Arm 30-40 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* been very consistent with 2.5-3 cups of rice a meal, twice a day. that's 250-300g carbs a day. been doing it for weeks now and anything 250g+ gets me 455 strong. anything less than 200g and Im not as strong. If I do min of 6 cups of white rice a day, eventually I'll be 495x3 strong and also not be lean anymore. not getting that thick again for now.
* today I got 495 after a long time of skipping it because I prefer to be more lean. did this 495 at 202lb bw.  very happy with the rep because it was with a solid pause and without a back bending grind.  the 405 before that felt very explosive and from all my experience with this weight, I knew Im 495 strong this afternoon.

Wed Nov 1

6:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Seated Cable Row- One Arm 30-40 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Thur Nov 2

6:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Seated Cable Row- One Arm 30-40 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* one day rest and i'm back to 495 again. i'm not getting daily 495s consistently again because of my new work schedule. i cannot get 1-2hr midday nap anymore. this makes a big difference. i carbed up to 250-300+grams  per day and got strong quickly. need sleep/nap for faster recovery.

Fri Nov 3

6:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Seated Cable Row- One Arm 30-40 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Sat Nov 4

6:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

1:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Seated Cable Row- One Arm 30-40 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

60
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 22, 2023, 01:59:04 pm »
Oct 22-28, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Oct Week 3 of 4 BW 194-198

Sun Oct 22

6:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5


6:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5


Mon Oct 23

6:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

6:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-100-110-120 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40 x5

Tue Oct 24

9:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

6:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-120 x5
Seated Cable Pulldown- One Arm 30-40 x5

Wed Oct 25

9:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

6:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-120 x5
Seated Cable Pulldown- One Arm 30-40 x5

Thur Oct 26

9:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

6:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-120 x5
Seated Cable Pulldown- One Arm 30-40 x5

Fri Oct 27

9:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

6:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-100-110-120 x5
Seated Cable Pulldown- One Arm 30-40 x5

Sat Oct 28

9:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

6:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-120 x5
Seated Cable Pulldown- One Arm 30-40 x5

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