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Messages - Kingfish

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76
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 10, 2023, 09:56:26 pm »
Dec 10-16, 2023

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

Dec Week 2 of 4 BW 198-202

Sun Dec 10

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

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

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

Mon Dec 11

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

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

Tue Dec 12

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

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

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

Wed Dec 13

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

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

Thue Dec 14

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

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

Fri Dec 15

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

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

Sat Dec 16

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

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

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

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

77
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 03, 2023, 07:19:08 pm »
Dec 3-9, 2023

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

Nov Week 1 of 4 BW 198-202

Sun Dec 3

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

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

Mon Dec 4

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

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

Tue Dec 5

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

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

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

Wed Dec 6

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

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

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

Thur Dec 7

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

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

Fri Dec 8

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

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

Sat Dec 9

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

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

78
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 26, 2023, 11:06:12 am »
Nov 26 - Dec 2, 2023

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

Nov Week 5 of 5 BW 198-200

Sun Nov 26

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

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

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

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

Mon Nov 27

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

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

Tue Nov 28

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

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

Wed Nov 29

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

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

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

Thur Nov 30

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

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

Fri Dec 1

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

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

Sat Dec 2

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

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

 

79
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 19, 2023, 01:56:23 pm »
Nov 19-25, 2023

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

Nov Week 4 of 5 BW 198-200

Sun Nov 19

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

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

Mon Nov 20

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

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

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

Tue Nov 21

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

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

Wed Nov 22

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

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

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

Thur Nov 23

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

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

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

Fri Nov 24

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

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

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

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

Sat Nov 25

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

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

80
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 12, 2023, 10:06:47 pm »
Nov 5-11, 2023

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

Nov Week 3 of 5 BW 198-200

Sun Nov 12

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

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

Mon Nov 13

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

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

Tue Nov 14

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

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

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

Wed Nov 15

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

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

Thur Nov 16

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

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

Fri Nov 17

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

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

Sat Nov 18

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

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

81
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 05, 2023, 11:22:53 pm »
Nov 5-11, 2023

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

Nov Week 2 of 5 BW 198-200

Sun Nov 5

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

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

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

Mon Nov 6

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

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

Tue Nov 7

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

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

Wed Nov 8

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

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

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

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

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

Fri Nov 10

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

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

Sat Nov 11

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

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

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

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

82
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 30, 2023, 02:58:50 pm »
Oct 29 - Nov 4, 2023

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

Nov Week 1 of 5 BW 194-198

Sun Oct 29

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

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

Mon Oct 30

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

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

Tue Oct 31

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

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

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

Wed Nov 1

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

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

Thur Nov 2

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

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

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

Fri Nov 3

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

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

Sat Nov 4

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

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

83
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 22, 2023, 01:59:04 pm »
Oct 22-28, 2023

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

Oct Week 3 of 4 BW 194-198

Sun Oct 22

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


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


Mon Oct 23

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

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

Tue Oct 24

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

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

Wed Oct 25

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

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

Thur Oct 26

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

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

Fri Oct 27

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

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

Sat Oct 28

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

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

84
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

85
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


86
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.

87
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

88
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

89
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

90
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

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