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Messages - Kingfish

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Progress Journals & Experimental Routines / Re: Kingfush

« on: September 08, 2024, 11:14:51 pm »

Sept 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]

Sept Week 2 of 4 BW 198-202

Sun Sept 8

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-80 x4

4:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-80 x4
Cardio - Inclined Walk 30 mins | 1.5miles | 3mph @ 6-9% | max HR 125bpm

Mon Sept 9

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-80 x4

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-80 x4
Cardio - Inclined Walk 30 mins | 1.5miles | 3mph @ 6-9% | max HR 125bpm

Tue Sept 10

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-80 x4

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-80 x4

Wed Sept 11

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-80 x4

4:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-80 x4
Cardio - Inclined Walk 30 mins | 1.5miles | 3mph @ 6-12% | max HR 125bpm

Thur Sept 12

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-80 x4

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-80 x4
Cardio - Inclined Walk 30 mins | 1.5miles | 3mph @ 6-12% | max HR 125bpm

Fri Sept 13

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-80 x4

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-80 x4
Cardio - Inclined Walk 30 mins | 1.5miles | 3mph @ 6-12% | max HR 125bpm
Sat Sept 13

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-80 x4

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-80 x4
Cardio - Inclined Walk 30 mins | 1.5miles | 3mph @ 6-12% | max HR 125bpm

Progress Journals & Experimental Routines / Re: Kingfush

« on: September 01, 2024, 09:47:47 pm »

Sept 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]

Sept Week 1 of 4 BW 198-202

Sun Sept 1

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Mon Sept 2

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

4:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

* 495 after 2 light days and todays 495 was not ugly. good very good sleep over the weekend and today is a stay at home holiday. got good nap too. no reason not to use 495.

Tue Sept 3

6:00 am
Cardio - Inclined Walk 30 mins | 1.5miles | 3mph @ 9% | max HR 125bpm
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Wed Sept 4

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Thur Sept 5

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Fri Sept 6

6:00 am
Cardio - Inclined Walk 30 mins | 1.5miles | 3mph @ 9% | max HR 125bpm
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Sat Sept 7

6:00 am
Cardio - Inclined Walk 30 mins | 1.5miles | 3mph @ 9% | max HR 125bpm
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Progress Journals & Experimental Routines / Re: Kingfush

« on: August 27, 2024, 07:19:19 am »

Aug 25-31, 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]

Aug Week 4 of 4 BW 198-202

Sun Aug 25

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

4:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

* got the 495 after 3 days rest.

Mon Aug 26

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Tue Aug 27

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Wed Aug 28

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Thur Aug 29

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Fri Aug 30

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Sat Aug 31

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Progress Journals & Experimental Routines / Re: Kingfush

« on: August 20, 2024, 12:15:33 am »

Aug 18-24, 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]

Aug Week 3 of 4 BW 198-202

Sun Aug 18

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Mon Aug 19

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

*same routine for the past few days. been busy playing season 5 of Diablo 4. no time to log. need to play more.

Tue Aug 20

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Wed Aug 21

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

8:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

* got another trouble free 495. sleep and diet are both great. happy with this

Thur Aug 22

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

8:00 pm
Paused Squats 315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

* did the afternoon squat with only a 315 and i'm good already. stopped at 455 and will rest for 2 days at least before i go for another 495

Fri Aug 23

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

8:00 pm
Paused Squats 315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Sat Aug 24

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

8:00 pm
Paused Squats 315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Progress Journals & Experimental Routines / Re: Kingfush

« on: August 11, 2024, 09:58:12 pm »

Aug 11-17, 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]

Aug Week 2 of 4 BW 198-202

Sun Aug 11

6:00 am
Paused Squats Rest
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Mon Aug 12

6:00 am
Paused Squats Rest
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Tue Aug 13

6:00 am
Paused Squats Rest
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Wed Aug 14

6:00 am
Paused Squats Rest
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Thur Aug 15

6:00 am
Paused Squats Rest
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Fri Aug 16

6:00 am
Paused Squats Rest
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Sat Aug 17

6:00 am
Paused Squats Rest
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Progress Journals & Experimental Routines / Re: Kingfush

« on: August 05, 2024, 10:20:04 am »

Aug 4-10, 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]

Aug Week 1 of 4 BW 198-202

Sun Aug 4

6:00 am
Paused Squats REST
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90x5, 125x3
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

Mon Aug 5

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90x5, 125x3
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

Tue Aug 6

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

8:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

* need two skipped days with 455s and i'm fresh again for the 495. will see if i can repeat this again on friday. todays 495 was a good silent rep.

Wed Aug 7

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Thur Aug 8

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Fri Aug 9

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

8:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Sat Aug 10

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x4

Progress Journals & Experimental Routines / Re: Kingfush

« on: July 29, 2024, 10:07:44 am »

July 28 - Aug 2, 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]

July Week 5 of 5 BW 198-202

Sun July 28

6:00 am
Paused Squats REST
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90x5, 125x3
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

* last 495 was 7 days ago. still not recovered enough to get a good 495. don't want to do it just to get the rep and then add so much unnecessary fatigue which will set me back longer.

Mon July 29

6:00 am
Paused Squats REST
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90x5, 125x3
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

Tue July 30

6:00 am
Paused Squats REST
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90x5, 125x3
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

* 455 feeling better and better now. will get 495 in the next couple of days.

Wed July 31

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90x5, 125x3
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

Thur Aug 1

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90x5, 125x3
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

Fri Aug 2

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90x5, 125x3
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

Sat Aug 3

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

4:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 90x5, 125x3
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

* took me days to get the confidence to pause 495 again after the very slow grinding rep from last weeks log. todays 495 had no issues. still a slow rep but form held solid the whole time.

Progress Journals & Experimental Routines / Re: Kingfush

« on: July 21, 2024, 09:42:39 pm »

July 21-27, 2024

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

July Week 3 of 5 BW 198-202

Sun July 21

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

4:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 90x5, 125x3
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

* been doing the 495 every other day for more than a week now. this sunday afternoons 495 became a very slow crawl after my midback lost tightness at the 1/2 squat on the way up from the pause. there was nothing wrong with my leg power. the 405 went up quickly. my supporting muscles of the core need more recovery. added intensity on the other lift by kept the reps low.

Mon July 22

6:00 am
Paused Squats REST
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

4:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90x4, 135x3
Iso Hammer Strength Seated Row - One Arm, ~ 135 90x4, 135x3

Tue July 23

6:00 am
Paused Squats REST
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

4:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90x4, 135x3
Iso Hammer Strength Seated Row - One Arm, ~ 135 90x4, 135x3

Wed July 24

6:00 am
Paused Squats REST
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90x4, 135x3
Iso Hammer Strength Seated Row - One Arm, ~ 135 90x4, 135x3

Thur July 25

6:00 am
Paused Squats REST
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90x4, 135x3
Iso Hammer Strength Seated Row - One Arm, ~ 135 90x4, 135x3

Fri July 26

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90x4, 135x3
Iso Hammer Strength Seated Row - One Arm, ~ 135 90x4, 135x3

Sat July 27

6:00 am
Paused Squats 315-315-315-405-455
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x4

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90x4, 135x3
Iso Hammer Strength Seated Row - One Arm, ~ 135 90x4, 135x3

Progress Journals & Experimental Routines / Re: Kingfush

« on: July 15, 2024, 01:24:03 pm »

July 14-20, 2024

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

July Week 2 of 5 BW 198-202

Sun July 14

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

* 3 skipped days of 495 now. should be ok already tmrw or tuesdays. did more volumes of the other exercises and added extra fatigue

Mon July 15

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

1:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

Tue July 16

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

Wed July 17

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

1:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 45 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 45-70 x5

Thur July 18

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

2:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 45 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 45-70 x5

Fri July 19

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 45 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 45-70 x5

Sat July 20

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 45 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 45-70 x5

Progress Journals & Experimental Routines / Re: Kingfush

« on: July 07, 2024, 08:34:58 pm »

July 7-13, 2024

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

July Week 2 of 5 BW 198-202

Sun July 7

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

* i skipped a 495 day yesterday but doing 2x 455 was not a good idea for recovery. i could have gotten 475 this afternoon but skipped it to get the 495 tmrw.

Mon July 8

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

* not feeling very strong today for 495. need to recover more. 455 was alright.

Tue July 9

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

Wed July 10

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

Thur July 11

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

Fri July 12

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

7:00 pm
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

Sat July 13

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

Progress Journals & Experimental Routines / Re: Kingfush

« on: June 30, 2024, 09:35:16 pm »

June 30 - July 6, 2024

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

July Week 1 of 5 BW 198-202

Sun June 30

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

* i skipped a 495 day yesterday but doing 2x 455 was not a good idea for recovery. i could have gotten 475 this afternoon but skipped it to get the 495 tmrw.

Mon June 1

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

Tue July 2

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

* i skipped a 495 day yesterday but doing 2x 455 was not a good idea for recovery. i could have gotten 475 this afternoon but skipped it to get the 495 tmrw.

Wed July 3

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

Thur July 4

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

Fri July 5

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

* skipped the top set for saturday. feel a little dehydrated. heat wave very strong.

Sat July 7

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

Progress Journals & Experimental Routines / Re: Kingfush

« on: June 24, 2024, 07:51:21 am »

June 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]

June Week 4 of 4 BW 198-202

Sun June 23

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

Mon June 24

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

Tue June 25

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

Wed June 26

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

Thur June 27

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 45-70 x5
Iso Hammer Strength Seated Pulldown - One Arm, ~ 135 45-55-65 x5

5:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 45-70 x5
Iso Hammer Strength Seated Pulldown - One Arm, ~ 135 45-55-65 x5

* very consistent now on the 495 when i take it easy with the other exercises. bw still the same 200-202 in the morning.

Fri June 28

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 45-70 x5
Iso Hammer Strength Seated Pulldown - One Arm, ~ 135 45-55-65 x5

5:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 45-70 x5
Iso Hammer Strength Seated Pulldown - One Arm, ~ 135 45-55-65 x5

* 495 yesterday was more solid. might still be able to get one tmrw but will greatly tire the core muscles. will rest and keep it at 455 max tmrw. 495 on sunday.

Sat June 29

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 45-70 x5
Iso Hammer Strength Seated Pulldown - One Arm, ~ 135 45-55-65 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 45-70 x5
Iso Hammer Strength Seated Pulldown - One Arm, ~ 135 45-55-65 x5

Progress Journals & Experimental Routines / Re: Kingfush

« on: June 16, 2024, 10:39:34 pm »

June 16-23, 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]

June Week 3 of 4 BW 198-202

Sun June 16

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max\ 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 65x5

Mon June 17

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

Tue June 18

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

* skipping the bicep/tricep isolation exercises for a few days now and i got better recovery. got 495 this afternoon while keeping the same 202lb bw

Wed June 19

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

* same routine as yesterday but got better nap today because of holiday at work. 495 was not a grind again. very happy to get these again. last time i peaked was at hawaii a few months ago.

Thur June 20

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

* recovery doing very well. got another 495 for 3rd straight day.

Fri June 21

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

Sat June 22

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-90 x5

* lots of 495 this week. keeping the other exercises to a minimum makes a big difference. nothing is strained or tired in my lower back.

Progress Journals & Experimental Routines / Re: Kingfush

« on: June 09, 2024, 10:02:19 pm »

June 9-15, 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]

June Week 2 of 4 BW 198-202

Sun June 9

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

3:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max\ 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 65x5

Mon Jun 10

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

5:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

Tue June 11

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 - One Arm, ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

Wed June 12

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

Thur June 13

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

Fri June 14

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 - One Arm, ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

Sat June 15

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 - One Arm, ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

Progress Journals & Experimental Routines / Re: Kingfush

« on: June 02, 2024, 10:54:48 pm »

June 2-8, 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]

June Week 1 of 4 BW 198-202

Sun June 2

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

3:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max\ 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 65x5

Mon June 3

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

9:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

Tue June 4

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

Wed June 5

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

6:30 pm
Paused Squats 315-315-315,405-475

* skipped the rest. gym too busy and had limited time on my break today. felt good with the 475.

Thur June 6

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

6:30 pm
Paused Squats 315-315-315,405-455

Fri June 7

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

6:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

Sat June 8

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 7080 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90-100 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-30 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-30 x5

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