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Messages - Kingfish

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76
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 12, 2025, 12:21:14 am »
Feb 9-15, 2025

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]

Feb Week 2 of 4 BW 204-208

Sun Feb 9

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
Iso Hammer Strength Row Machine ~135 90-115 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
Iso Hammer Strength Row Machine ~135 90-115 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Mon Feb 10

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Tue Feb 11

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

* nothing very new with routine but getting consistent now on forarm curls by holding the end of a 15lb hex db max. i cannot grip the 17.5 because my fingers are not long enough. i can do 15lb x10 max but usually stay in the 5-7 reps while recovering.

Wed Feb 12

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Thur Feb 13

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Fri Feb 14

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Sat Feb 15

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

77
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 03, 2025, 11:57:26 pm »
Feb 2-8, 2025

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]

Feb Week 1 of 4 BW 204-208

Sun Feb 2

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
Iso Hammer Strength Row Machine ~135 90-115 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
Iso Hammer Strength Row Machine ~135 90-115 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Mon Feb 3

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Tue Feb 4

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Wed Feb 5

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Thur Feb 6

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Fri Feb 7

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Sat Feb 8

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

4:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

78
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 28, 2025, 11:38:59 pm »
Jan 26 - Feb 1, 2025

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

Jan Week 5 of 5 BW 204-208

Sun Jan 26

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
Iso Hammer Strength Row Machine ~135 90-115 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
Iso Hammer Strength Row Machine ~135 90-115 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Mon Jan 27

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Tue Jan 28

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

* been more than a month now of not eating eggs.. from a little over $2 per dozen when i buy them at the costco business center to almost $1 per egg now because of the bird flu thats been around for weeks now. drinking more protein shake to make up the protein. still prefer eggs and 2 thigh per meal but will wait until it gets cheap again.

Wed Jan 29

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 115 x7
Iso Hammer Strength Row Machine ~135 90-100 x7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-50-60 x7

Thur Jan 30

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 115 x7
Iso Hammer Strength Row Machine ~135 90-100 x7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-50-60 x7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 115 x7
Iso Hammer Strength Row Machine ~135 90-100 x7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-50-60 x7

Fri Jan 31

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 115 x7
Iso Hammer Strength Row Machine ~135 90-100 x7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-50-60 x7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 115 x7
Iso Hammer Strength Row Machine ~135 90-100 x7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-50-60 x7

Sat Fri 1

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 115 x7
Iso Hammer Strength Row Machine ~135 90-100 x7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-50-60 x7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 115 x7
Iso Hammer Strength Row Machine ~135 90-100 x7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-50-60 x7

79
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 19, 2025, 07:52:23 pm »
Jan 19-25, 2025

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

Jan Week 4 of 5 BW 204-208

Sun Jan 19

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
Iso Hammer Strength Row Machine ~135 90-115 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
Iso Hammer Strength Row Machine ~135 90-115 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

* not overpowering the 495 enough to go for backoff sets. the other exercises have been adding more fatigue than usual but i'm ok with were i'm at. the hammer strength rows have been feeling very good. double arms with a good squeeze/hold at the max ROM. i feel good midback doms most of the time.

Mon Jan 20

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Tue Jan 21

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Wed Jan 22

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Thur Jan 23

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Fri Jan 24

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Sat Jan 25

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
Iso Hammer Strength Row Machine ~135 80-90-100-110 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

80
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 14, 2025, 01:44:26 am »
Jan 12-18, 2025

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

Jan Week 3 of 5 BW 204-208

Sun Jan 12

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Row Machine ~135 70-80 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Row Machine ~135 70-80 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Mon Jan 13

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Row Machine ~135 70-80 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Row Machine ~135 70-80 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Tue Jan 14

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Row Machine ~135 70-80 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Row Machine ~135 70-80 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Wed Jan 15

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Row Machine ~135 70-80 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Row Machine ~135 70-80 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Thur Jan 16

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Row Machine ~135 70-80 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Row Machine ~135 70-80 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Fri Jan 17

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Row Machine ~135 70-80 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
Iso Hammer Strength Row Machine ~135 90-115 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

* added the 7 rep range on my other lifts and lowered the top heavy set.

Sat Jan 18

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Row Machine ~135 70-80 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
Iso Hammer Strength Row Machine ~135 90-115 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

81
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 05, 2025, 11:12:11 am »
Jan 5-11, 2025

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

Jan Week 2 of 5 BW 204-208

Sun Jan 5

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

2:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* did some inclined press on the smith machine while waiting on the squat platform. this movement felt a lot better on the pause/stretch at the bottom ROM. my shoulder got a lot stronger since the last time i used the smith. i went up to 2x45lb and it still did not feel very heavy.
* only reason i'm favoring the seated hammer strength ISO inclined press over this is equipeent availability. there is almost always someone using the only smith in the gym, or a bunch of people will wait on me while i use it. i prefer to take my 2-3min rests so i just use the other machine.

Mon Jan 6

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Tue Jan 7

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Wed Jan 8

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Thur Jan 9

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Fri Jan 10

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Sat Jan 11

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5


82
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 30, 2024, 08:51:12 pm »
Dec 29 - Jan 4, 2025

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

Jan Week 1 of 5 BW 204-208

Sun Dec 29

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

2:00pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Mon Dec 30

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

2:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* i had some stomach flu and was feeling a little off. still got my top sets but not strong enough to add my 1x/week backoff at this time. corrected the bicep copy.paste tragedy. thanks

Tue Dec 31

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

2:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Wed Jan 1

7:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

2:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Thur Jan 2

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* back to work again. recovering better now becuase my stomach fever is almost gone.

Fri Jan 3

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5
Cardio - Inclined Walking 30min 1.5miles | 3mph @ 6-7%. HR max 119bpm

* did some inclined walking this morning. kept the inclined to 6% and 7 for the last 5mins. staying at zone 2, 60-70%HR.

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Sat Jan 4

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

3:00 pm
Paused Squats 315-315-315,405-495, 495x2
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* was able to do a backoff set on 495. the 2nd paused rep already felt slow so i stopped there.

83
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 23, 2024, 06:06:23 pm »
Dec 22-28, 2024

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

Dec Week 3 of 4 BW 204-208

Sun Dec 22

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

2:00pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* not very strong this sunday afternoon. had too much errands to do for the holidays. no back off triple on 495. save for another day

Mon Dec 23

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Tue Dec 24

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

1:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Wed Dec 25

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5 skip
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5 skip
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5 skip
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5 skip
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* home workout. all gyms closed. did almost all routine except for the machines.

Thur Dec 26

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Fri Dec 27

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Sat Dec 28

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

84
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 15, 2024, 08:16:04 pm »
Dec 15-21, 2024

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

Dec Week 2 of 4 BW 204-208

Sun Dec 15

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

2:00pm
Paused Squats 315-315-315,405-495 | 495x3
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* 495 x3 felt like last week. no chance of a getting a 4th rep unless i crawl up pass the sticking point of that rep which is probably just going to be more harmful than productive use of time.  the fatigue from trying to get a rep with form breakdown makes it very difficult to recover within a day.

Mon Dec 16

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

7:00pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Tue Dec 17

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

7:00pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5
 
Wed Dec 18

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

7:00pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Thur Dec 19

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

7:00pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Fri Dec 20

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

7:00pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Sat Dec 21

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

3:00pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

85
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 11, 2024, 01:39:17 am »
Quote from: LBSS on December 10, 2024, 08:35:33 pm
how close are you to 545 for a single?

last time i got a 545 single was when i routinely (daily) do 495x3 backoff set. at this time, i can probably do 495x3 after 2-3 days of rest from the previous triple.

i will attempt a 545 this coming weekend if i feel strong enough (for a 495x3-4) and see how it goes.

today was also a good day of squats because i did singles only of 3/4/5 plates and i was done. usually do 3/3/3, 4, 5 plates.

86
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 10, 2024, 01:34:20 am »
Dec 8-14, 2024

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

Dec Week 2 of 4 BW 202-206

Sun Dec 8

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

2:00pm
Paused Squats 315-315-315,405-495 | 495x3
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* got very good breakfast and a 2hr nap midday. had to try for 495x3 and it worked. did not fatigue anything

Mon Dec 9

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* did not tire too much from yesterdays 495x3. the 495x1 was not very difficult but a double would be a challenging. x3 would be really pushing it. not going to try that at this time.
* did not log for a long time because my browser at home is having issues opening the website. probably some cooking problem again

Tue Dec 10

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Wed Dec 11

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Thur Dec 12

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Fri Dec 13

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Sat Dec 14

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

87
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 03, 2024, 12:57:21 am »
Quote from: vag on December 02, 2024, 01:50:58 pm
495 double, gimme a break!  :headbang: :headbang: :headbang:

 :strong:
happy to still be doing this after all these years.

88
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 01, 2024, 10:42:08 am »
Dec 1-7, 2024

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

Dec Week 4 of 4 BW 202-206

Sun Dec 1

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* added the cable work for shoulder and back isolation. i do them with the non-working arm braced on the machine. will phase out the hammerstrength seated plate loaded rows in favor of the one-arm reverse cable fly. the reverse fly targets my mid-back well and i don't have to use a lot of weight to get it done.

4:00pm
Paused Squats 315-315-315,405-495 | 495x2
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* felt very good about the 495 and did a back off set. the 2nd rep was still alright but i can tell that my midback was not as solid anymore. there was no sticking point and i did not crawl up with the weight.
* bw at gym was 208lb. bw before bed is 208-210, i wake up at 204-206. 5 cups of white rice and 2 shots of chicken thigh twice a day. the white rice is fast carbs and a lot of water weight.

Mon Dec 2

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* first 2 singles of 315 were not very explosive. i got going after the third 315 single and then the 405 felt like normal. 495 with no issues.

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Tue Dec 3

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80x5

8:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80x5

* very late 2nd workout because of work schedule. i still got the paused 495 without any problems.

Wed Dec 4

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80x5

8:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80x5

Thur Dec 5

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80x5

8:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80x5

Fri Dec 6

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80x5

8:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80x5

Sat Dec 7

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80x5

8:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80x5

89
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 24, 2024, 11:22:30 am »
Nov 24-30, 2024

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

Nov Week 4 of 4 BW 202-206

Sun Nov 24

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

2:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Mon Nov 25

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* day 10 now of daily 495 2x/day. no big buildup of fatigue in the core stabilizing muscles. 500g carbs per day via 10 cups jasmine rice for energy. the rest are proteins from grilled chicken thigh or tilapia fillets. daily intake in the low 3000s kcal to maintain 204lb bw.

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5
 
Tue Nov 26

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* did not have a lot of time because of a busy work schedule. don't feel like doing 495 if i don't get a long rest. will go 495 again in the morning.

Wed Nov 27

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Thur Nov 28

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

1:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* gym closes 2pm for thanksgiving. did an early afternoon workout before heading over for some good dinner later.

Fri Nov 29

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

4:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Sat Nov 30

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

4:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

90
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 18, 2024, 04:40:12 pm »
Nov 17-23, 2024

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

Nov Week 3 of 4 BW 202-206

Sun Nov 17

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

4:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* very good strength from higher carb intake (400-500g /day). 495 is not fatiguing me again. i was at 208-212 at least when i did daily 495s for years. this time, i'm closer to 200lb.
* i'm not going into caloric suplus. i had a higher intake of carb but balanced it with lesser calories from the protein or fat. i thought that i must have higher protein intake so my muscles can repair/recover.
* the higher carbs show that i get a lot better recovery when i'm at 400g+ compared to my usual 150-200g/day + a higher protein intake. i still eat 125-150g protein a day.

Mon Nov 18

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Tue Nov 19

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* very happy with the consistency of the 495s for the past few days. i'm still recovering in between workouts. only thing i've change is upping my carb (jasmine rice) intake from 150-200g/day to 400-500g/day. the feeling of leg thickness is very noticeable. i kept my bw steady at 204-206 at workout time.  total calories stay the same by adjusting protein and fat intake. sometimes my meal ratio can be 2 (130kcal each) tilapia fillets with 5 cups of jasmine rice (1000 kcal total rice). lol

Wed Nov 20

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Thur Nov 21

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* 2 more days and it's a week of 495s twice a day. i'm not fatiguing or getting any muscle strained.  i'm keeping the other exercises light-moderate. my 230-11pm work schedule works with this routine. 

Fri Nov 22

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Sat Nov 23

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5


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