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Messages - Kingfish

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61
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 15, 2023, 11:42:28 am »
Oct 15-21, 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 15

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 70-80-90-100 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5
 
* weights on push/pull staying in the light-medium but adding more volumes by doing clusters of 5 reps with 30-60sec rests.

3:30 pm
Paused Squats 315-405-455, 365-365 x3
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 70-80-90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

Mon Oct 16

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 70-80-90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 70-90-100-110-120 x5

Tue Oct 17

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 70-80-90-100-110 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, 315x3
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5

Wed Oct 18

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 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 90-115 x5

Thur Oct 19

9:30 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

* skipping the seated shoulder press machine. anything 90lb+ is adding fatigue very fast to my wrists. the inclined press handles are more comfortable. I feel a good stretch on the front delts on either exercise so I'll just stay with the inclined press.

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 90-115 x5

Fri Oct 20

9:30 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

* skipping the seated shoulder press machine. anything 90lb+ is adding fatigue very fast to my wrists. the inclined press handles are more comfortable. I feel a good stretch on the front delts on either exercise so I'll just stay with the inclined press.

4:30 pm
Paused Squats 315-405-475, 315x3
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
 
* got to 300g+ carbs again from white rice and the strength is noticeable.

Sat Oct 21

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

62
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 08, 2023, 02:56:11 pm »
Oct 8-14, 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 2 of 4 BW 194-198

Sun Oct 8

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 70-80-90 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90 x5
Iso Hammer Strength Pulldown- One Arm 45-70 x5
 
2:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 70-80-90-100-115 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90 x5
Iso Hammer Strength Pulldown- One Arm 45-70-80 x5

Mon Oct 9

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 45-70-80 x5
Iso Hammer Strength Inclined Press Machine 45-70-80-90-100-115 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90 x5
Iso Hammer Strength Pulldown- One Arm 45-70 x5
 
7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 70-80-90-100-115 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90 x5
Iso Hammer Strength Pulldown- One Arm 45-70-80 x5

Tue Oct 10

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 45-70-80 x5
Iso Hammer Strength Inclined Press Machine 45-70-80-90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90 x5
Iso Hammer Strength Pulldown- One Arm 45-70 x5
 
7:30 pm
Paused Squats 315-405-475, 365x3
Iso Hammer Strength Vertical Press Machine 70-80 x5

Wed Oct 11

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 45-70-80 x5
Iso Hammer Strength Inclined Press Machine 45-70-80-90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90 x5
Iso Hammer Strength Pulldown- One Arm 45-70 x5
 
7:30 pm
Paused Squats 315-405-455, 365x3
Iso Hammer Strength Vertical Press Machine 70-80 x5

Thur Oct 12

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 45-70-80 x5
Iso Hammer Strength Inclined Press Machine 45-70-80-90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90 x5
Iso Hammer Strength Pulldown- One Arm 45-70 x5

7:30 pm
Paused Squats 315-405-455, 365-365 x3
Iso Hammer Strength Inclined Press Machine 45-70-80-90-100 x5
Seated Lat Pulldown- One Arm 30-40 x5

Fri Oct 13

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 45 x5
Iso Hammer Strength Inclined Press Machine 45-70-80-90-100 x5
Iso Hammer Strength Seated Row - One Arm 45-70-80-90-100 x5
Seated Lat Pulldown- One Arm 30-40-50 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 45-70-80-90-100-110 x5
Seated Lat Pulldown- One Arm 30-40-50 x5

Sat Oct 14

6:30 am
Cardio - Inclined Walking 30min @ 3mph 10mins @ 6%, 20min @ 9%. 94 kcal + 228 kcal = 322 kcal burned
Iso Hammer Strength Vertical Press Machine - One Arm 35+45 x5
Iso Hammer Strength Inclined Press Machine 45-70-80-90-100 x5
Iso Hammer Strength Seated Row - One Arm 45-70-80-90-100 x5
Seated Lat Pulldown- One Arm 30-40-50 x5

2:30 pm
Paused Squats 315-405-475, 365-365 x3
Iso Hammer Strength Seated Row - One Arm 45-70-80-90-100 x5
Seated Lat Pulldown- One Arm 30-40 x5


63
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 01, 2023, 11:07:03 am »
Oct 1-7, 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 1 of 4 BW 194-198

Sun Oct 1

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 100 x5
Strength Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50-60 x5
 
2:30 pm
Paused Squats 315-405-475,  405-385x2
Iso Hammer Strength Vertical Press Machine 90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100-105 x5
Strength Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50-60 x5

* 250g+ carbs/day from white rice working very well getting me 455-475 in the past few weeks. I was at 300-400g carbs when I was at doing daily 495s. I'm still 196-198lb dry in the morning and will keep it like this for now.

Mon Oct 2

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Strength Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

7:30 pm
Paused Squats 315-405-475,
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 90-100-110-115 x5
Strength Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

* another 475 after yesterdays 475 with backoffs. i'm close to 495 strong again. taking it lighter on the push/pull couple with higher carb intake is doing very well for my squat strength.

Tue Oct 3

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80-90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Strength Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50-60 x5

7:30 pm
Paused Squats 315-405-455,
Seated Lat Pulldown - One Arm 40-50 x5

Wed Oct 4

9:30 am
Paused Squats 315-405-455, 365-365-365-365x3
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

7:30 am
Paused Squats 315-405-455
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

* legs felt tired from the 3x4 sets of 365 this morning but coordination was very good. the 405 was very smooth and somewhat fast. the 455 eccentric slowed down a lot midway but the weight was not heavy enough to collapse my midback. it was still a healthy lift.

Thur Oct 5

9:30 am
Paused Squats 315-405-455
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

7:30 am
Paused Squats 315-405-455
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

Fri Oct 6

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

1:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

* have an off day from work. had to lift early afternoon because the gym's AC can't keep things cold during peak hours. its 90s this week in SF

Sat Oct 7

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Seated Row - One Arm 40 x5
Seated Lat Pulldown - One Arm 40 x5

2:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

* I thought id be 475 by now but the 405 was not quick enough. have to go carb heavy for the next two meals and go for 455+ tmrw afternoon.

64
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 24, 2023, 09:00:55 pm »
Sept 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]

Sept Week 4 of 4 BW 194-198

Sun Sept 24

6:30 am
Paused Squats 315s,
Iso Hammer Strength Inclined Press Machine 90-100-105 x5
Strength Seated Row - One Arm 40-50-60-70 x5
Seated Lat Pulldown - One Arm 40-50-60-70 x5

2:30 pm
Paused Squats 315-405-455, 385-405x2 
Iso Hammer Strength Shoulder Press Machine 90-100 x5
Strength Seated Row - One Arm 40-50-60-70 x5
Seated Lat Pulldown - One Arm 40-50-60-70 x5, 85-100x3 // 85 is max il go here for triples. the 100 was very hard to stabilize

Mon Sept 25

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80-90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100-105 x5
Strength Seated Row - One Arm 50-60-70 x5, 50x5s
Seated Lat Pulldown - One Arm60-70-85 x5, 60x5s

7:30 pm
Paused Squats 315-405-455, 
Iso Hammer Strength Shoulder Press Machine 90-100 x5
Strength Seated Row - One Arm 50 x5
Seated Lat Pulldown - One Arm 60 x5

* bw 196-200 after adding more carbs for the last 1-2 weeks. getting 455s on consecutive days now and not getting burned out. I am strongest at 400-500g white rice carbs per day. I only eat 2x/day. thats 4 cups of white rice a meal when I was 495x3 strong.. I'm doing 1.5cups at this time.

Tue Sept 26

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 45-70-80-90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Strength Seated Row - One Arm 50 x5
Seated Lat Pulldown - One Arm 50-60 x5

* 315 feeling very light already for a morning routine. might go 475 later if the 405 goes up faster. will still be very happy to get 455 again. that makes 5/5 days getting 455.
 
7:30 pm
Paused Squats 315-405-475, 
Iso Hammer Strength Vertical Press Machine 90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100-105 x5
Strength Seated Row - One Arm 50-60 x5
Seated Lat Pulldown - One Arm 50 x5

Wed Sept 27

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 45-70-80-90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Strength Seated Row - One Arm 50 x5
Seated Lat Pulldown - One Arm 50 x5

7:30 pm
Paused Squats 315-405-455, 
Iso Hammer Strength Vertical Press Machine 90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Strength Seated Row - One Arm 50-60-70 x5
Seated Lat Pulldown - One Arm 50 x5

* 455 was not very heavy. not going to get the 475 without some grinding so skipped it for another day.

Thur Sept 28

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 80-90-100 x5
Iso Hammer Strength Inclined Press Machine 100-110 x5
Strength Seated Row - One Arm 50 x5
Seated Lat Pulldown - One Arm 50 x5

7:30 pm
Paused Squats 315-405-475,  405x2
Iso Hammer Strength Vertical Press Machine 90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100-105 x5
Strength Seated Row - One Arm 50 x5
Seated Lat Pulldown - One Arm 50 x5

Fri Sept 29

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 80-90-100 x5
Iso Hammer Strength Inclined Press Machine 100-110 x5
Strength Seated Row - One Arm 50 x5
Seated Lat Pulldown - One Arm 50 x5

Sat Sept 30

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70 x5
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Strength Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5
 
3:30 pm
Paused Squats 315-405-455,  385x2
Iso Hammer Strength Vertical Press Machine 90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100-105 x5
Strength Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50-60 x5

65
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 17, 2023, 10:36:19 pm »
Sept 17-23, 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]

Sept Week 3 of 4 BW 194-198

Sun Sept 17

6:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

4:30 pm
Paused Squats 315-405-455, 275-295-315x5
Iso Hammer Strength Shoulder Press Machine 90x5, 115x3
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

Mon Sept 18

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90x5, 115x3
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

7:30 pm
Paused Squats 315-405x1, 405-405x2
Iso Hammer Strength Shoulder Press Machine 90x5, 90x10, 115x3
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

Tue Sept 19

9:30 am
Iso Hammer Strength Shoulder Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90x5, 115x3
Iso Hammer Strength Seated Row - One Arm 90-115x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80-90 x5

7:30 pm
Paused Squats 315-405-455, 385x3
Iso Hammer Strength Shoulder Press Machine 90x5, 115x3

Wed Sept 20

9:30 am
Iso Hammer Strength Shoulder Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90x5
Iso Hammer Strength Seated Row - One Arm 90-115x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80-90 x5 //use 80. left arm not as strong.

* vertical pulling and pushing not adding too much fatigue to my core as long as I don't use heavy weights. I've been doing the pulls lately with single arm to keep my core fresh for the squats. 475 is doable for a paused max now even at this 196lb bw but I'm still keeping focus on the backoff sets to build thicker legs.
* I noticed on the one arm pulldowns that I'm using a lot more effort to get full ROM on the left arm. will drop top weight to 80 for now and build back up.

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90x5
Iso Hammer Strength Shoulder Press Machine 90x5, 115x3
Iso Hammer Strength Seated Row - One Arm 90-115 x5
 
Thur Sept 21

9:30 am
Iso Hammer Strength Shoulder Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90x5
Iso Hammer Strength Seated Row - One Arm 90-115x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

7:30 pm
Paused Squats 315-405, 315x3
Iso Hammer Strength Inclined Press Machine 90-115 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5

Fri Sept 23

6:30 am
Iso Hammer Strength Shoulder Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90x5
Iso Hammer Strength Seated Row - One Arm 90-115x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

7:30 pm
Paused Squats 315-405-455, 315x3
Iso Hammer Strength Seated Row - One Arm 90-115 x5

Sat Sept 24

6:30 am
Paused Squats 315s,
Iso Hammer Strength Inclined Press Machine 90-100-105 x5
Strength Seated Row - One Arm 40-50-60-70 x5
Seated Lat Pulldown - One Arm 40-50-60-70 x5

* someone using the hammerstrength back machine. did my back using cables. ROM and form feels better. will do more rowing here.

7:30 pm
Paused Squats 315-405-455 
Iso Hammer Strength Shoulder Press Machine 90-100 x5
Strength Seated Row - One Arm 40-50-60-70 x5
Seated Lat Pulldown - One Arm 40-50-60-70 x5

66
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 11, 2023, 10:48:23 am »
Sept 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]

Sept Week 2 of 4 BW 194-198

Sun Sept 10

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

4:30 pm
Paused Squats 315-405-455x1, 405x2
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125x3


Mon Sept 11

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row 90x5,

7:30 pm
Paused Squats 315-405-455x1, 405x2
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row 90x5,

Tue Sept 12

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row 90x5,

7:30 pm
Paused Squats 315-405x1, 385x3
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row 90x5,

Wed Sept 13

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row - One Arm 90x5, 115-135x5, 160-170-180x3, 135x5

Thur Sept 14

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row - One Arm 90x5, 115-135x5, 160-170-180x3, 135x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Shoulder Press Machine 90x5, 115x3
Iso Hammer Strength Seated Row - One Arm 90x5, 115-135x5, 160-170-180x3, 135x5

Fri Sept 15

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

7:30 pm
Paused Squats 315-405, 315x3
Iso Hammer Strength Shoulder Press Machine 90x5, 115x5
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

Sat Sept 16

6:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

7:30 pm
Paused Squats 315-405-455, 405x2
Iso Hammer Strength Shoulder Press Machine 90x5, 100-110x3
Iso Hammer Strength Seated Row - One Arm 90x5, 115-125x5

67
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 03, 2023, 07:44:35 pm »
Sept 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]

Sept Week 1 of 4 BW 194-198

Sun Sept 3

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

6:30 pm
Paused Squats 315-405-455x1, 365-385x2
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125x3

* long weekend. lifting in another 24hr gym location.

Mon Sept 4

6:30 am
Paused Squats 315-405, 315x3
Iso Hammer Strength Shoulder Press Machine 90s x5
Iso Hammer Strength Seated Row 90s x5

5:30 pm
Paused Squats 315-405, 385x3
Iso Hammer Strength Shoulder Press Machine 90s x5
Iso Hammer Strength Seated Row 90s x5


Tue Sept 5

9:30 am
Paused Squats 315-405, 315x3
Iso Hammer Strength Shoulder Press Machine 90s x5, 115-125-135x3, 90x5
Iso Hammer Strength Seated Row 90s x5, 115-125-135x3, 90x5

Wed Sept 6

9:30 am
Paused Squats 315-405, 385x3
Iso Hammer Strength Shoulder Press Machine 90s x5, 115-125-135x3, 90x5
Iso Hammer Strength Seated Row 90s x5, 115-125-135x3, 90x5

Thur Sept 7

9:30 am
Paused Squats 315-405, 315x3
Iso Hammer Strength Shoulder Press Machine 90s x5, 115-125 x3, 90x5
Iso Hammer Strength Seated Row 90s x5, 115-125 x3, 90x5

Fri Sept 8

9:30 am
Paused Squats 315-405, 405x3
Iso Hammer Strength Shoulder Press Machine 90s x5, 115-125 x3, 90x5
Iso Hammer Strength Seated Row 90s x5, 115-125 x3, 90x5

Sat Sept 9

6:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90s x5, 115-125 x3, 90x5
Iso Hammer Strength Seated Row 90s x5, 115-125 x3, 90x5

4:30 pm
Paused Squats 315-405, 405x2
Iso Hammer Strength Shoulder Press Machine 90s x5, 115-125 x3, 90x5
Iso Hammer Strength Seated Row 90s x5, 115-125 x3, 90x5

68
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 27, 2023, 11:31:52 pm »
Aug 27 - Sept 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]

Aug Week 5 of 5 BW 194-198

Sun Aug 27

6:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405-455x1, 315-315-315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 160x2
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

* felt good on the shoulder pressing and used 160lb again. left arm already moving faster than the right on the first rep. this is the hammer strength iso-machine so each hand is independent. squats improving slowly. the multi reps of the 315 is adding some mass.

Mon Aug 28

9:30 am
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Tue Aug 29

9:30 am
Paused Squats 315-405, 315X3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

12:30 pm
Paused Squats 315-405-455x1, 365x4
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Wed Aug 30

9:30 am
Paused Squats 315-405, 315X3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Thur Aug 31

9:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

6:30 pm
Paused Squats 315-405-455x1, 365x4
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125x3

Fri Sept 1

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

6:30 pm
Paused Squats 315-405x1, 385x4
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125x3

Sat Sept 2

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

6:30 pm
Paused Squats 315-405x1, 365-385x2
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125x3

69
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 21, 2023, 12:50:13 am »
Aug 20-26, 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]

Aug Week 4 of 5 BW 194-198

Sun Aug 20

6:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405-455x1, 315-315-315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

* 2 455s in 3 days. squat looking good. keeping the upper body push/pull to triples now to maintain and give more recovery to the legs.

Mon Aug 21

6:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3,
Iso Hammer Strength Seated Row 90x5, 115-125-135x3,

7:30 pm
Paused Squats 315-405-455x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Tue Aug 22

9:30 am
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Wed Aug 23

9:30 am
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Tue Aug 24

9:30 am
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405 x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Fri Aug 22

9:30 am
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Sat Aug 26

6:30 am
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

70
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 13, 2023, 10:43:34 pm »
Aug 13-19, 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]

Aug Week 3 of 5 BW 194-198

Sun Aug 13

6:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

5:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115-125 x5,

* I'd say I peaked now on the upper body push/pull with routine 125-135 on both. I can go another 10-25lb more but the form breaks down fast specially because I'm doing sets of 5 reps.  I will now slowly go back to getting 475 again. still can do a routine 455 a couple of times a week.

Mon Aug 14

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115-125 x5,

Tue Aug 15

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115-125 x5,

Wed Aug 16

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115-125 x5,

Thur Aug 17

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115-125 x5,

Fri Aug 18

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

7:30 pm
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115x5, 125-135x3
Iso Hammer Strength Seated Row 90-115-125 x5,

Sar Aug 19

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

7:30 pm
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115x5, 125-135x3
Iso Hammer Strength Seated Row 90-115-125 x5,

71
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 07, 2023, 11:09:09 am »
Aug 6-12, 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]

Aug Week 2 of 5 BW 194-198

Sun Aug 6

6:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 160x2
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5, 135x5

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-150x5, 135x5

* bw still steady in the mid 190s. can get 455 every few days but focusing on the seated shoulder pressing at this time. got a good double on 160 and thats the heaviest I've done on that machine. did it under control and with pause at the bottom.

Mon Aug 7

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145-145x5

* shoulder pressing still feeling very good. no noticeable lower back fatigue from the heavy 160 double yesterday.

8:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5

Tue Aug 8

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5 rest
Iso Hammer Strength Seated Row 90-115 x5, 135-90x5

* took it easy. want to try 455 later.

8:30 pm
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115x5
Iso Hammer Strength Seated Row 90-115 x5,

* got the 455. i can still use this weight regularly at this mid 190s bw but i take a long time to recover from it because of the compound push/pull i've been doing too for the upperbody. i can live with this routine.

Wed Aug 9

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-90x5

8:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115-115 x5,

Wed Aug 9

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-90x5

8:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115-115 x5,

Thur Aug 10

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-90x5

8:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115-115 x5,

Fri Aug 1

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-90x5

8:30 pm
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115-115 x5,

Sat Aug 12

6:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-90x5

5:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115-115 x5,

72
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 31, 2023, 11:34:47 am »
July 30 - Aug 5, 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]

Aug Week 1 of 5 BW 194-198

Sun July 30

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-150x5, 135x5

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-150x5, 135x5

Mon July 31

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5

Tue Aug 1

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5

Wed Aug 2

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5,

7:30 pm
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5, rest. machine busy

Thur Aug 3

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5,

7:30 pm
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5, rest. machine busy

Fri Aug 4

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5,

Sat Aug 5

6:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5,

73
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 23, 2023, 08:30:24 pm »
July 23-29, 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]

July Week 4 of 4 BW 194-198

Sun July 23

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 115x5
Iso Hammer Strength Seated Row 90-135 x5, 135-150-160x5, 115-125x5
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1
Declined Bench Weighted Situp 25-25 x5

4:00 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 115x5
Iso Hammer Strength Seated Row 90-135 x5, 135-150-160x5, 125-125x5
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

Mon July 24

10:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 115x5
Iso Hammer Strength Seated Row 90-135 x5, 135-150-160x5, 135x5
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1
Declined Bench Weighted Situp 25-25 x5

7:00 pm
Paused Squats 315-405-455x1

* its about time i use something heavy for the squat. the rep was solid. could have done 475. i was 194 dry in the morning, ~+196 at the gym.

Tue July 25

10:00 am
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5, 125x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 125-125x5

Wed July 26

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 135-160x5

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5

Thur July 27

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 135-160x5

7:30 pm
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5

Fri July 28

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 135-160x5

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 135-160x5, 135x5

Sat July 29

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 135-150x5

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 135-150-160x5, 135x5

74
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 16, 2023, 10:44:14 pm »
July 16-22, 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]

July Week 3 of 4 BW 194-198

Sun July 16

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3, 115x5 
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

9:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3, 160x5 
Paused Squats 315-405x1
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 170-185 x5

Mon July 17

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3, 115x5 
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

9:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3, 160x5 
Paused Squats 315-405x1
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 170-185 x5

Tue July 18

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x1, 90x5 rest. tired.
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,
Standing Cable Tricep Extension  135 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

7:00 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x1, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,
Standing Cable Tricep Extension  135 x5,
Paused Squats 315-405x1

Wed July 19

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,
Standing Cable Tricep Extension  135 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

7:00 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,

Thur July 20

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,
Standing Cable Tricep Extension  135 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

Fri July 21

6:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 135-150 5x2,
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

Sat July 22

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 115x5
Iso Hammer Strength Seated Row 90-135 x5, 135-150-160x5, 115-125x5
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1
Declined Bench Weighted Situp 25-25 x5

1:00 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 115x5
Iso Hammer Strength Seated Row 90-135 x5, 135-150-160x5, 115-125x5
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1
Declined Bench Weighted Situp 25 x5, 50x3

75
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 09, 2023, 10:23:24 pm »
July 9-15, 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]

July Week 2 of 4 BW 194-198

Sun July 9

6:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x2, 100x10
Iso Hammer Strength Seated Row 45-90 x5, 135-150 5x2, 115x10
Seated Cable Tricep Extension One-Arm 40-50 x5
Seated Bicep Curl Machine 155-170 x5
Paused Squats 315-405

8:00 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 100x10
Iso Hammer Strength Seated Row 45-90 x5, 135-150 5x2, 115x10
Paused Squats 315-405, 315-315 x5

Mon July 10

9:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x2, 100x10
Iso Hammer Strength Seated Row 90 x5, 135-150 5x2, 
Standing Cable Tricep Extension  135-150 x5, 80-100-120 x10
Seated Bicep Curl Machine 80-100 x5
Paused Squats 315-315x2, 315-315x3

7:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x4, 100x10
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3 
Paused Squats 315-405x1

Tue July 11

9:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x4, 100x10
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3, 160x5 
Standing Cable Tricep Extension  135-150 x5, 80-100-120 x10
Seated Bicep Curl Machine 80-100 x5
Paused Squats 315-315x2, 405x1

7:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x4, 100x10
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3 
Paused Squats 315-405x1

Wed July 12

9:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x4, 100x10
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3, 160x5 
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 80-100 x5
Paused Squats 315-315-315x1

7:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x2,
Seated Bicep Curl Machine 155-170-180x5

Thur July 13

9:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x10
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,   
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 80-100 x5
Paused Squats 315-405x1

8:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x10
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,   

Fri July 14

9:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3, 115x5 
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

9:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x4, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3, 160x5 
Paused Squats 315-405x1

Sat July 15

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3, 115x5 
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

9:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x4, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3, 160x5 
Paused Squats 315-405x1

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