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Messages - Kingfish

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466
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 07, 2018, 11:04:56 pm »
Oct 7-13, 2018

Full Squats - Paused - Maintenance
455 #243 | 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 5

Sun Oct 7

afternoon
Squats 315s-365-405
Shoulders smith machine inclined press 185 5x4 sets, 205 5x1 sets, 225 3x1 sets | seated dip machine 150 10x1 sets
Rows seated machine lat pulldown 210 10x3 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus  4x45lb 10x2 sets

Mon Oct 8

morning
Squats 315s-365-405, 275x3
Shoulders smith machine inclined press 185 5x2 sets, 205 5x1 sets, 225 3x1 sets | seated dip machine 150 10x1 sets
Rows seated machine lat pulldown 210 10x2 sets, 220 10x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 10x2 sets

* feeling a lot stronger already. adding intensity to the shoulder pressing. as long as my back stays fresh, il keep this pace.

afternoon
Squats 315s-365-405-455#241
Shoulders smith machine inclined press 185 5x2 sets, 205 5x1 sets, 225 3x1 sets | seated dip machine 135-150 10x1 sets
Rows seated machine lat pulldown 210 10x3 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 10x2 sets

Tue Oct 9

morning
Squats 315s-365-405-455#242, 275x3
Shoulders smith machine inclined press rest | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 210 10x2 sets, 220 10x1 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 10x2 sets, 5x45lb 5x1 sets

* nothing special with my night time nap but felt very thick already in the morning. was stronger than yesterday afternoon.

afternoon
Squats 315s-365-405-455#243
Shoulders smith machine inclined press 185 5x2 sets, 205 5x1 sets, 225 5x2 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown rest | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 10x2 sets

Wed Oct 10

morning
Squats 315s-365-405
Shoulders smith machine inclined press 205 5x2 sets, 225 5x1 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown rest | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus  4x45lb 10x3 sets
 
* legs feel strong but my back got a little beating from the 225 5x2 sets yesterday on the shoulder pressing. skipped the heavies on the squats for better recovery. 

afternoon
Squats 315s-365-405, 405x5
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine rest
Rows seated machine lat pulldown rest | one arm cable lateral rows 60-75 5x2 sets
Calves seated calf raise soleus rest

Thur Oct 11

afternoon
Squats 315s-365-405, 275 3x1 sets
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown rest | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus rest

Fri Oct 12

afternoon
Squats 315s-365-405,
Shoulders smith machine inclined press 225 5x2 sets, 275x1 | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown rest | one arm cable lateral rows 60-75 5x2 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Sat Oct 13

afternoon
Squats 315s-365-405,
Shoulders smith machine inclined press 225 5x4 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown rest | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

467
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 30, 2018, 11:19:18 am »
Sept 30 - Oct 6, 2018

Full Squats - Paused - Maintenance
455 #240 | 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 5

Sun Sept 30

morning
Squats 315s-365-405, 275 3x4 sets
Shoulders smith machine inclined press 185 5x1 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 250 5x2 sets | one arm cable lateral rows 60 5x2 sets, 75 5x2 sets
Calves seated calf raise soleus  4x45lb 10x2 sets

afternoon
Squats 315s-365-405-435, 275 3x2 sets
Shoulders smith machine inclined press 185 5x4 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 250 5x4 sets | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus  4x45lb 10x2 sets

Mon Oct 1

morning
Squats 315s-365-405-435, 275 3x2 sets
Shoulders smith machine inclined press rest | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 250 5x2 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 10x2 sets

afternoon
Squats 315s-365-405-455#236 275 3x1 sets
Shoulders smith machine inclined press rest | seated dip machine 135 10x4 sets
Rows seated machine lat pulldown 250 5x3 sets, 270 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 10x2 sets, 5x45lb 5x1 sets

Tue Oct 2

morning
Squats 315s-365-405-435, 275 3x1 sets
Shoulders smith machine inclined press rest | seated dip machine 135 10x1 sets
Rows seated machine lat pulldown 250 5x3 sets, 270 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 10x2 sets, 5x45lb 5x1 sets

afternoon
Squats 315s-365-405-455#237, 275 3x1 sets
Shoulders smith machine inclined press 185 5x2 sets | seated dip machine 135 10x2 sets, 150 5x1 sets
Rows seated machine lat pulldown 250 5x3 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus  4x45lb 10x2 sets, 5x45lb 5x1 sets

* might skip the 435 tmrw morning so i'm more fresh in the afternoon. i took the wed night off so il be doing double workouts til thur.

Wed Oct 3

morning
Squats 315s-365-405, 275 3x1 sets
Shoulders smith machine inclined press 185 5x2 sets | seated dip machine 135 10x3 sets
Rows seated machine lat pulldown 250 5x2 sets, 270 5x1 sets, 210 10x2 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 10x2 sets, 5x45lb 5x1 sets

afternoon
Squats 315s-365-405-455#238, 275 3x1 sets
Shoulders smith machine inclined press rest | seated dip machine 135 10x2 sets, 150 10x1 sets
Rows seated machine lat pulldown 250 5x2 sets, 210 10x2 sets | one arm cable lateral rows 60 5x3 sets sets
Calves seated calf raise soleus  4x45lb 10x2 sets, 5x45lb 5x1 sets

Thur Oct 4

morning
Squats 315s-365-405-455#239, 275 3x1 sets
Shoulders smith machine inclined press 185 5x2 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 210 10x3 sets | one arm cable lateral rows 60 5x3 sets sets
Calves seated calf raise soleus  4x45lb 10x2 sets, 5x45lb 5x1 sets

* was planning on stopping at 405 for more energy to the afternoon heavy. the 405 felt like it was afternoon already. had to go 455 and got it without any issue. il probably get it again later after some 7hr sleep.

afternoon
Squats 315s-365-405-455#240
Shoulders smith machine inclined press rest | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 210 10x3 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 10x2 sets, 5x45lb 5x1 sets

Fri Oct 5

afternoon
Squats 315s-365-405, 275 3x1 sets
Shoulders smith machine inclined press 185 5x3 sets, 205-225 5x1 sets | seated dip machine rest
Rows seated machine lat pulldown 210 10x2 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus  4x45lb 10x2 sets, 5x45lb 5x1 sets

Sat Oct 6

afternoon
Squats 315s-365-405, 275 3x1 sets
Shoulders smith machine inclined press 185 5x3 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 210 10x2 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus  4x45lb 10x2 sets



 

468
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 26, 2018, 05:28:54 am »
Quote from: vag on September 26, 2018, 04:52:37 am
Back to multi 455 per week again now, KF is sooooo boss!!!  :ibsquatting: :ibsquatting: :ibsquatting: :highfive: :headbang:
:headbang:
was not expecting it at this little 198-200lb bw until that one sunday afternoon a few weeks back when i tried to multi rep 405 and got to 5 reps. could have done another 1 or 2  rep but was outside the pins and dont want to make a scene.

 




469
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 23, 2018, 10:59:30 pm »
Sept 23-29, 2018

Full Squats - Paused - Maintenance
455 #235 | 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 4 of 4

Sun Sept 23

afternoon
Squats 315-365-405
Shoulders smith machine inclined press 185 20x1 (5s) sets | seated dip machine 135 10x4 sets
Rows seated machine lat pulldown 235-250-270-285 5x1 sets | one arm cable lateral rows 60 5x4 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* my back feels more fresh when i skipped the dips the other day. did machine dips this time to add more recovery to back. i'm not very weak for a sunday afternoon after my 4-night work week. tmrw going to be good. 

Mon Sept 24

morning
Squats 315s-365-405-435
Shoulders smith machine inclined press 185 20x1 (5s) sets | seated dip machine 135 10x4 sets
Rows seated machine lat pulldown 235-250-270 5x1 sets | one arm cable lateral rows 60 5x4 sets, 75 5x2 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315s-365-405-455#234
Shoulders smith machine inclined press 185 20x1 (5s) sets | seated dip machine 135 10x4 sets
Rows seated machine lat pulldown 250 5x4 sets | one arm cable lateral rows 60 5x1 sets, 75 5x2 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* annoying injection pain on my left shoulder from a flu shot yesterday. i very rarely get shots because of needle fear but had too this time for the wife.  it was a 1 inch long and i did not feel anything at that time. needle phobia from all the asthma shots i got when i was a kid.

Tue Sept 25

morning
Squats 315s-365-405-435
Shoulders smith machine inclined press 185 20x1 (5s) sets | seated dip machine 135 10x4 sets
Rows seated machine lat pulldown 250 5x4 sets | one arm cable lateral rows 60-75 5x2 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315s-365-405-455#235
Shoulders smith machine inclined press 185 20x1 (5s) sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 250 5x4 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* even without the bw dips or pullups, there is this constrain little strain on my back when i sleep thats most likely the crushing fatigue from the shoulder pressing even with reduced intensity and longer breaks. need to skip them soon or reduce further to 5x2s to maintain.

Wed Sept 26

morning
Squats 315s-365-405-435
Shoulders smith machine inclined press 185 5x2 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 250 5x4 sets | one arm cable lateral rows 60 5x4 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315s-365-405
Shoulders smith machine inclined press 185 skip | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 250 5x4 sets, 270 5x1 sets | one arm cable lateral rows 60-75 5x2 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* got more dehydrated than usual because of a little too much peaches in the morning. im a big fruit eater but whenever i go 5 pieces+ of big peaches, the fiber overload drains me too much. was not very weak but decided to take it easy because i'm also working tonight. bw 197.5lb.

Thur Sept 27

afternoon
Squats 315s-365-405
Shoulders smith machine inclined press 185 5x3 sets, 205-225 5x1 sets | seated dip machine 150 10x1 sets
Rows seated machine lat pulldown 250 5x2 sets | one arm cable lateral rows 60-75 5x2 sets
Calves seated calf raise soleus  skip

Fri Sept 28

afternoon
Squats 315s-365-405
Shoulders smith machine inclined press 185 skip | seated dip machine 150-165 10x1 sets
Rows seated machine lat pulldown 250 5x2 sets | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus  4x45lb 10x2 sets

Sat Sept 29

afternoon
Squats 315s-365-405
Shoulders smith machine inclined press 185 5x4 sets | seated dip machine 150-165 10x1 sets
Rows seated machine lat pulldown 250 5x2 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 10x2 sets

470
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 16, 2018, 10:22:00 pm »
Quote from: adarqui on September 16, 2018, 09:32:27 pm
Quote from: LBSS on September 16, 2018, 09:56:43 am
once again i tip my hat to the awesome consistency of your training.

x2. :ibsquatting: :ibsquatting: :ibsquatting:
:headbang:
i'm 37 and been lifting for more than 2 decades now. not a lot of gains anymore at this point but still a very good healthy hobby.  blood pressure staying in the 90/60.




471
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 16, 2018, 09:52:19 am »
Sept 16-22, 2018

Full Squats - Paused - Maintenance
455 #233 | 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 3 of 4

Sun Sept 16

morning
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 (5-10-5) | one arm cable lateral rows 50 20x1 sets, 60 5x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315-365-405, 315x5
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (5-10-5) | one arm cable lateral rows 50 20x1 sets, 60-75 5x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* feeling stronger after good sleep. not as strong as last sunday but i should be good by monday afternoon. the bw pullups few days ago did some damage to my back. gym had new cable station and i wanted to try the climbers grips. felt good at the time.

Mon Sept 17

morning
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 (5-10-5) | one arm cable lateral rows 50 20x1 sets, 60 5x2 sets, 75 50x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* was strong enough for a 435 but it will be a heavy lift.  skipped everything and wait til i'm stronger later.  adding volumes and intensity slowly to my lateral rowing. i did 75lb 10 reps before and it wrecked my rhomboids in a good way but was a very irritating soreness. il build up to it slowly so there is no peak soreness right away.

afternoon
Squats 315-365-405-435 +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 rows 60 5x4 sets, 75 50x1 sets
Calves seated calf raise soleus  4x45lb 20x2 sets (10s)

* was stronger but was not as explosive on the 405 as i wanted. 435 went up without a big fight but it was a good call. a 455 would have added too much fatigue. will get it tmrw afternoon.

Tue Sept 18

morning
Squats 315-365-405-435+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 rows 50 5x1 sets, 60 5x4 sets
Calves seated calf raise soleus  4x45lb 20x2 sets (10s)

* looking good this morning already. still deciding if i want to beef up my shoulders by going heavier on the seated press or going weighted dips. favoring weighted dips. if i get strained from that, its on the elbows and those don't affect the squats.
 
afternoon
Squats 315-365-405-435 +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 rows 60 5x4 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 20x2 sets (10s)

* not very happy with the explosiveness of the 405. it felt the same this morning. i took more rests on the shoulder pressing. should be good to go tmrw otherwise, consistent 435s is not a bad thing too.

Wed Sept 19

morning
Squats 315-365-405-435+15
Shoulders smith machine inclined press 185 20x1 (5s) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral rows 60 5x4 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315-365-405-455#233+15
Shoulders smith machine inclined press 185 20x1 (5s) sets | bw dips skip
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* 455 felt very good this afternoon. will do this again by monday.

Thur Sept 20

afternoon
Squats 315-365-405
Shoulders smith machine inclined press 185 20x1 (5s) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

Fri Sept 21

afternoon
Squats 315-365-405
Shoulders smith machine inclined press 185 20x1 (5s) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

Sat Sept 22

afternoon
Squats 315-365-405
Shoulders smith machine inclined press 185 20x1 (5s) sets | bw dips rest
Rows seated machine lat pulldown 220 10x1 sets, 240-250 5x1 sets | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

472
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)


473
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.


474
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)


475
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


476
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.

477
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
 

478
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.


479
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


480
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




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