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Messages - Kingfish

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91
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 26, 2023, 11:14:46 am »
Mar 26- April 1, 2023

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

Mar Week 5 of 5 BW 194-198

Sun Mar 26

6:00am
One Arm Iso Shoulder Press 90-100-110-120 x3
T-Bar Row 140-150-160-170-180 x3
Chins bw x5

* getting more lean. going to hawai next week and dropping bodyfat for abs. eating lean turkey with mushrooms. feeling healthy.

4:00pm
Paused Squats 315-405 x1
One Arm Iso Shoulder Press 90-100-110-120 x3, 130-120x2
T-Bar Row 160-160-160 x3
Chins bw-bw x5
Weighted Decline Bench Situp 35-35 x3
Standing Tricep Cable Extension 120-150 x5

Mon Mar 27

9:30am
Paused Squats 315-405 x1
One Arm Iso Shoulder Press 100-115 x3, 125-135 x2, 115 x5
T-Bar Row 160-160-160-160 x3
Weighted Decline Bench Situp 35-35-35 x3
Chins bw-bw x5
Standing Tricep Cable Extension 120 x5

* bw stable in the high 190s. adding back more carbs so i can lift 455 at least 1/week. cutting at less than 100g carb/day but can increase to 200-300g and still try to be in caloric deficit. its just a lot easier to drop weight when i cut carbs because its difficult to keep on eating protein/fats by themselves.

11:00pm
One Arm Iso Shoulder Press 100-110 x5, 120-130-140x3, 120-120x3
One Arm Iso Row 100-120-140-160 x5
Standing Tricep Cable Extension 120 x5

* found out that there was a planetfitness very close to work and its 24hr. did the $10/month and this was not so bad for what i need at this time. no barbells or platform but this will do. the machines are modern and clean.

Tue Mar 28

9:30am
Paused Squats 315-405 x1
One Arm Iso Shoulder Press 115-115 x3, 115x5, 115x3
T-Bar Row 160-160-160-160 x3
Seated Cable Rows 100-100-115-130 x5
Standing Tricep Cable Extension 120-150 x5

* skipped the weighted decline bench situp for more recovery to the core. legs feeling stronger already from the higher carbs but cannot properly stabilize very heavy weights if my core is shot from the situps. will go 455 tmrw or thursday.

11:00pm
One Arm Iso Shoulder Press 120-130-140x5, 140-140 x2
One Arm Iso Row 120-140-160-180-200 x5, 220 x3
Seated Tricep Extension Machine 100 x5

* these machines at planet fitness starting to feel better already. i also like that the rep/set time is displayed on the machine.

Wed Mar 29

9:30am
Paused Squats 315-405 x1
One Arm Iso Shoulder Press 115-115-115-115 x3,
T-Bar Row 160-160-160-160 x3
Seated Cable Rows 100-115-130 x5
Seated Shoulder Fly Machine - 200-215-230-245 x5
Seated Calf Raise Machine 90-100 x5
Weighted Decline Bench Situp 35 x3

* this old school seated shoulder fly machine feels very good because of the lower ROM stretch. too bad the machine maxes at 250.

11:00pm
One Arm Iso Shoulder Press 100-100-110-110 x5
One Arm Iso Row 180-200-220 x5, 200-200 x5
Seated Tricep Extension Machine 100-120-140-160 x5

Thur Mar 30

9:30am
Paused Squats 315-405 x1
One Arm Iso Shoulder Press 115-115-115-115 x3,
Iso Shoulder Press 45-70-90-100 x5
T-Bar Row 140-140-150-160-170 x3
Seated Shoulder Fly Machine - 215-230-245-245 x5
Weighted Decline Bench Situp 35 x5

11:00pm
Iso Shoulder Press Machine- Two Arm 100-100-110-110-120 x5
Iso Row Machine- Two Arm 120-140-160 x5,

Fri Mar 31

9:30am
Paused Squats 315-405 x1
Iso Shoulder Press - Two Arm 90-100-110 x5
Iso Seated Row - Two Arm 90-115-135 x5
Seated Shoulder Fly Machine - 245 x5
Standing Cable Tricep Extension 120-135 x5
Seated Cable Row - Two Hand 100-115-130-145-160 x5

* back to listing the weight used but not very sure now on how many sets each. just enough sets to make the set feel very good and move on to the heavier weight and use that weight until the 5th rep gets very slow and move to back off sets.
* squats with 405+ not going to happen. too much fatigue from the volumes/intensity of the accessory lifts. 405 is still a strict pause without a sticking point. 425-440 would be to max at this time.

10:30pm
Iso Shoulder Press Machine- Two Arm 100-110 x5s
Iso Row Machine- Two Arm 140-160-180 x5s
Standing Cable Tricep Extension 120 x5

Sat April 1

6:00am
Iso Shoulder Press - Two Arm 100-110 x5s
Iso Seated Row - Two Arm 115-125-135 x5s
Seated Shoulder Fly Machine - 245 x5s
Seated Shoulder Press - Multi grip bar 70-80-90 x5s
Seated Calf Raise 90 x5s

* used the v grip on a multi grip barbell and did some sets of light shoulder press. bottom ROM felt very natural. movement felt great. skipped squats for later.

4:30pm
Paused Squats 315-405 x1
Seated Shoulder Press - Multi grip bar 90-100-110 x5s
Iso Seated Row - Two Arm 115-125-135 x5
Smith Machine Inclined Press 205 x5s

* weight on smith machine assumes bar is 45lb. its less than that. probably 30-35. this movement is still the most effective vertical pressing but can't regularly do them because the machine is in high demand. the horizontal rowing with the seated Iso row is better than the t-bar in comfort. I do them standing up and resting my chest to the pad. the t-bar allows more weight because I don't have to struggle balancing the pull. my left arm arm is stronger.
* the multi bar seated shoulder press is a good movement until you get to heavier weights then it becomes a hassle getting the weight to starting position. smith still better

92
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 19, 2023, 10:59:00 am »
Mar 19-25, 2023

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

Mar Week 4 of 5 BW 196-202

Sun Mar 19

6:00am
Seated Iso Row 100-110-120-130-140 x5
Seated Shoulder Press Machine #12-13-14 x5, #15 x3
Weighted Decline Bench Situp 25-27.5 x5
Chins bw x5
Tbar Row 120 x5

6:30pm
Paused Squats 315-405-455 x1
Seated Shoulder Press Machine #12-13-14-15 x5
Tbar Row 120-130 x5
Weighted Decline Bench Situp 27.5 x5
Chins bw x5

* bw steady now at 196-202 for almost a month. 455 easily repeatable multiple times a week but i now need to skip a heavy day after for better recovery. i do not have any discomfort or fatigue in the lowerback even with daily heavy shoulder pressing and chins. the 455+ squats day after day is very fatiguing to the core specially now that i'm leaned down and also added so many volumes of the other exercises.

Mon Mar 20

6:00am
Tbar Row 120-130-140 x5
Seated Shoulder Press Machine #12-13-14 x5, #15 x3
Weighted Decline Bench Situp 27.5-35 x5, 35 x3
Chins bw x5

* been using the 27.5lb db max on the weighted situps because the 30lb is a lot bigger and harder to grip behind the head. jumped weight up to 35lb using the hex plates and the first set of 5 was alright. the 2nd set felt like a cramp waiting to happen after the 3rd rep. stopped there.

10:30pm
Seated Shoulder Press Machine #12-13-14 x5
One Arm Row Machine 90-100 x5
Weighted Decline Bench Situp 35 x3
Paused Squats 315 x1

Tue Mar 21

8:30am
Paused Squats 315-405 x1
Tbar Row 120-130-140 x5, 150-160 x2
Seated Shoulder Press Machine #12-13-14 x5, #15 x3
Weighted Decline Bench Situp 35-35 x5
Chins bw-bw x5
Standing Tricep Cable Extension 70-90-100 x5
Seated Calf Raise 90-90-115 x5

8:00pm
Paused Squats 315-405-455 x1
Seated Shoulder Press Machine #12-13-14-15 x5
Weighted Decline Bench Situp 35-35 x5
Tbar Row 140-140-140 x5
Weighted Back Extensions 45-90 x5

Wed Mar 22

5:00am
Seated Iso Row 100-100-110-120 x5
Seated Shoulder Press Machine #12-13-14 x5, #15 x4
Tbar Row 140-140-140 x3
Weighted Decline Bench Situp 35-35 x3
Chins bw x5
Standing Tricep Cable Extension 100-100 x5

10:30pm
Seated Shoulder Press Machine #12-13-14-15 x5
One Arm Row Machine 100-100-110 x5
Weighted Decline Bench Situp 35 x3
Paused Squats 315 x1
Chins bw x5

Thur Mar 24

8:00am
Paused Squats 315-405 x1
Tbar Row 140-150-160 x3
Seated Shoulder Press Machine #12-13-14 x5, #15 x3
Weighted Decline Bench Situp 35-35 x3
Chins bw-bw x5
Standing Tricep Cable Extension 100-120 x5

10:30pm
Seated Shoulder Press Machine #15 x3, #16-17 x2, #18 x1
One Arm Row Machine 90-100-110 x5
Chins bw x5

Fri Mar 24

8:00am
Tbar Row 140-150-160 x3
Seated Shoulder Press Machine #14-15-16 x3, #17 x1
Weighted Decline Bench Situp 35-35 x3
One Arm Iso Row 100-120-140 x5, 150-160x3
Standing Tricep Cable Extension 100-120 x5
Chins bw x5

6:00pm
Paused Squats 315-405x1
Seated Shoulder Press Machine #15 x3, #16x2, #17x1, #15x3
Weighted Decline Bench Situp 35- x3
One Arm Iso Row 140 x5, 160-170-180-180 x3
Chins bw-bw x5

Sat Mar 25

6:00am
Seated Shoulder Press Machine #15-15-15 x3
Weighted Decline Bench Situp 35 x3
One Arm Iso Row 140-160-180-180 x3
One Arm Iso Shoulder Press 50-70-90-90-90 x3
Standing Tricep Cable Extension 100-120 x5
Seated Cable Row 100-135 x5
Chins bw x5

4:00pm
Paused Squats 315-405
One Arm Iso Row 140-140-140 x5
One Arm Iso Shoulder Press 90-90-100-100-100 x5
T-Bar Row 140-140-140 x3
Chins bw x5

93
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 12, 2023, 10:59:59 am »
Mar 12-18, 2023

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

Mar Week 3 of 5 BW 196-202

Sun Mar 12

6:00am
Cardio Inclined Walking 1.5 miles. 3.0mph | 30min @ 9% 115 bpm max. 342 kcal burned
Seated Iso Shoulder Press 90 x5
Seated Iso Row 90-110 x5
T-Bar Row 90-100-110-120 x5, 130-140x3
Seated One Arm Tricep Extension Machine 40-50 x5
Seated Chest Press Machine - close grip #6-7-8 x5

* used the hoist seated chest press machine again and it felt very good. close grip to hit mostly shoulders and tricep. also very strong on t-bar this morning.

4:00pm
Paused Squats 315-405-455
Seated One Arm Cable High Row 120-140-160 x5, 180x3
Seated Chest Press Machine - close grip #10-12-13 x5, #14 x3
Seated Lat Pulldown Machine #10-11 x5
Seated Row Machine #8-10 x5

* bw still in the high 190s and still able to get 455 on consecutive days while also having higher intensity on the other exercises.

Mon Mar 13

9:30am
Seated Chest Press Machine - close grip #10-12-14-16x5, 18-20-22 x3
T-Bar Row 100-110-120-130-140 x5, 150-160x3
Seated Tricep Extension Machine 50-60-70-80 x5
Seated Bicep Curl Machine 50-60-70-80 x5

9:30am
Seated Chest Press Machine - close grip #10-11-12 x5, #14x3
Seated Lat Pulldown Machine #10-11-12 x5
Paused Squats 315x1

Tue Mar 14

9:30am
Paused Squats 315-405x1
Seated Inclined Press Machine 125-140170-200-230-245x5, 245x4
T-Bar Row 100-110-120-130-140 x5, 150x3
Seated Iso Row 100-120-130 x5

10:30pm
Seated Close grip Chest Press Machine #10-11-12 x5
Lat Pulldown Machine #10-11-12 x5
Seated Iso Row - Neutral Grip 70-80-90-100 x5

Wed Mar 15

9:30am
Paused Squats 315x1
Seated Inclined Press Machine 200-230-245x5,
Seated Iso Row 100-120-130140 x5
Lat Pulldown Machine #10-11 x5
Shoulder Press Machine #10-11 x5

9:00pm
Paused Squats 315-405-455x1
Seated Shoulder Press Machine #10-11-12 x5, #14 x3, #16 x2
Lat Pulldown Machine #10-11-12 x5
Seated One Arm Cable Row 70 x5

Thur Mar 16

9:30am
Seated Iso Row 100-120-130-140 x5
Seated Shoulder Press Machine #10-11-12 x5, #14 x3
T-Bar Row 100-120-130-140 x5
Seated Inclined Press Machine 185-200-230 x5,
Chins bw x5
Weighted Decline Bench Situp 15-20-25-27.5 x5
Shoulder Press Machine #10-11 x5

11:30pm
Seated Iso Row 100-120-130-140 x5
Seated Shoulder Press Machine #10-11-12-13 x5, #14 x3
Paused Squats 315-405x1
 
Fri Mar 17

9:30am
Seated Shoulder Press Machine #10-11-12-13-14 x5, #16 x3
Chins bw x5
Weighted Decline Bench Situp 15-20-25-27.5 x5
Seated Cable Row - One Arm 70 x5

8:30pm
Paused Squats 315-405-455x1
Seated Iso Tricep Extension Machine 50-60x 5
Chins bw x5

Sat Mar 18

6:00am
Seated Iso Row 100-110-120-130-140 x5
Seated Shoulder Press Machine #10-11-12-13 x5, #14 x3
Weighted Decline Bench Situp 20-25-27.5 x5
Chins bw x5

6:30pm
Paused Squats 315-405x1
Seated Shoulder Press Machine #12-13-14 x5, #16 x3
Weighted Decline Bench Situp 25-27.5 x5
Chins bw x5

94
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 05, 2023, 12:43:56 pm »
Mar 5-11, 2023

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

Mar Week 2 of 5 BW 196-202

Sun Mar 5

6:30am
Seated Shoulder Press Smith Machine 135-165-185x5, 205x3
Seated Iso Shoulder Press 90 x5, 115x3
Seated Iso Pulldown 90-100 x5
Seated Iso Row 90-115 x5
T-Bar Row 90-115 x5
Paused Squats 315-315-315, 405
Seated Bicep Curl Machine 80-95-110-125-140 x5

7:00pm
Seated Iso Shoulder Press 90 x5, 115x3
Seated Iso Pulldown 90-100 x5
T-Bar Row 90-100-110 x5
Seated Bicep Curl Machine 80 x5

Mon Mar 6

8:30am
Seated Iso Shoulder Press 70-80-90-100-115 x5
Seated Iso Pulldown 90-100 x5
Seated Iso Row 90-100 x5
Paused Squats 315-315-315

4:30pm
Seated Iso Shoulder Press 90-100-110-115-125 x5
Seated Lat Pulldown Machine stack # 8-10-12 x5
Seated Iso Row 90-100 x5
T-Bar Row 90-100-110-120 x5
Paused Squats 315-315-315, 405-455

Tue Mar 7

9:30am
Seated Shoulder Press Smith Machine 135-185x5,
Seated Iso Shoulder Press 90-100-110 x5
Seated Iso Pulldown 90-100 x5
Seated One Arm Cable Row 25-40-55-70-75 x5, 85x3 

10:30pm
Seated Shoulder Press Smith Machine 185-205 x5
Paused Squats 315-405
Seated Iso Pulldown 90-100 x5
Seated One Arm Tricep Extension Machine 50-60 x5
Seated One Arm Bicep Curl Machine 60-70 x5

* i list the weight i used for an exercise and do multiple sets of 5s. i do not track how many sets but its usually at least 3 or 2 if i were in a hurry but that is rarely the case. it could be as high volume as 5-6 sets. what is important to remember is the weight that works for sets of 5 reps. not too light but also not too heavy that i can't maintain good form on the last 1-2 rep. if i do a set of only 3 reps, that weight will break down form if i try to get reps 4-5.

Wed Mar 8

9:30am
Seated Shoulder Press Smith Machine 185 x5
Seated One Arm Cable Row 55-70 x5 
Seated Iso Pulldown 90 x5
Paused Squats 315 x1
Seated Iso Pulldown 90-100 x5
Seated One Arm Tricep Extension Machine 50-60 x5

10:30pm
Seated Shoulder Press Smith Machine 185 x5
Seated One Arm Cable Row 55-70 x5 
Seated One Arm Tricep Extension Machine 50-60 x5

Thur Mar 9

9:30am
Seated Shoulder Press Smith Machine 135-185 x5
Seated One Arm Cable Row 55-70 x5 
Seated Iso Pulldown 90 x5
Seated Lat Pulldown Machine stack #10-11 x5
Seated One Arm Tricep Extension Machine 50-60 x5

8:30pm
Seated Shoulder Press Smith Machine 185 x5, 205 x3
Seated One Arm Cable Row 55-70-75 x5 
Seated Iso Pulldown 90 x5
Paused Squats 315-405 x1
Seated One Arm Tricep Extension Machine 50-60 x5

Fri Mar 10

9:30am
Seated Shoulder Press Smith Machine 135-185 x5, 205 x3
Seated One Arm Cable Row 55-70 x5 
Seated One Arm Cable High Row 80-100-120-140 x5
Seated One Arm Tricep Extension Machine 50-60-70 x5

5:30pm
Paused Squats 315-405-455 x1
Seated Iso Shoulder Press 90 x5 
Seated Iso Pulldown 90 x5
T-Bar Row 90-100 x5
Lat Pulldown Machine #10-11-12 x5

Sat Mar 11

5:00am
Seated Shoulder Press Smith Machine 135-185 x5, 205 x3
Seated Iso Pulldown 90 x5
Seated Iso Row 90-100-110 x5
Lat Pulldown Machine #11 x5
Tricep Extension Machine One Arm 50-60 x5
Bicep Curl Machine One Arm 60-70 x5
Cardio Inclined Walking 1.5 miles. 3.0mph | 10min @ 6%, 20min @ 9% 130 bpm max. 322 kcal burned

3:30pm
Paused Squats 315-405-455 x1
Seated Shoulder Press Smith Machine 135-185 x5, 205 x3, 225 x2
Tricep Extension Machine One Arm 50-60-70-80 x5
Bicep Curl Machine One Arm 60-70 x5
Lat Pulldown Machine #10-11-12 x5

95
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 26, 2023, 10:59:26 pm »
Feb 26 - Mar 4, 2023

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

Feb Week 1 of 5 BW 196-202

Sun Feb 26

5:00am
Cardio Inclined Walking 1.5 miles | 3mph | 15min @ 9% + 15min @ 6% 127 bpm HR max. 312 kcal
Seated Shoulder Press Machine 160x5, 180-200x2
T-Bar Row 45-60-90-105-115 x5

5:00pm
Paused Squats315-315-315, 405-455
Seated Shoulder Press Machine 160x5, 180-200x3, 220x2
T-Bar Row 90-110 x5,
Seated Bicep Curl Machine 50-60-70-80 x5
Cardio Inclined Walking 1.5 miles | 3mph | 30min @ 9% 127 bpm HR max. 342 kcal

Mon Feb 27

5:00am
Cardio Inclined Walking 1.5 miles | 3mph | 30min @ 9% 120 bpm HR max. 342 kcal
Seated Shoulder Press Machine 140x5, 170-185x3
Seated Row Machine 100-115-130 x5
Seated Bicep Curl Machine 60-70-80 x5

5:00pm
Paused Squats315-315-315, 405-455
Seated Shoulder Press Machine 150-160x5, 180-200-220x2
T-Bar Row 90-100-110x5, 120x3
Cardio Inclined Walking 1.5 miles | 3mph | 30min @ 9% 127 bpm HR max. 342 kcal

Tue Feb 28

5:00am
Cardio Inclined Walking 1.5 miles | 3mph | 30min @ 9% 125 bpm HR max. 342 kcal
Seated Shoulder Press Machine 150-160x5, 180x3
T-Bar Row 90-100-110x5, 120-135x3
Seated Iso Pulldown 45-65-90x5
Seated Iso Inclined Chest Press 45-65-90x5
Weighted Decline Bench Situps 10lb x5

* swing shift schedule 2pm-11pm starts tomorrow first day of march. added situps again and will stay at this very lean 196-202lb bw to look better for a trip to hawai next month. 455 top set is alright at this weight. 495 is too heavy at this bw. skip that until i decide to get bigger again

5:00pm
Seated Shoulder Press Machine 160-180x5
T-Bar Row 90-115 x5, 135x3
Seated Iso Pulldown 90-100-115x5
Seated Iso Inclined Shoulder Press 90x5
Weighted Decline Bench Situps 10lb x5
Paused Squats315-315-315, 405-455

* skipped the afternoon walking. need to be fresh for my first day of work tomorrow after 6+ weeks off.

Wed Mar 1

10:00am
Paused Squats315-315-315, 405-455
Seated Shoulder Press Machine 160-180x5
T-Bar Row 90-100x5, 115-135x3
Seated Iso Pulldown 90-100 x5
Seated Iso Inclined Shoulder Press 70-90x5
Seated Iso Row 90-115 x5

Thur Mar 2

10:00am
Seated Shoulder Press Smith 135-185x5, 205x3
Seated Iso Pulldown 90-100-115 x5
Seated Iso Row 90-115-135-160 x5, 180x3
T-Bar Row 90-100-115x5
Paused Squats 315-315-315

Fri Mar 3

1:30pm
Seated Shoulder Press Smith 135-165-185x5, 205x3
Seated Iso Pulldown 100 x5
Seated Iso Row 90-115-135 x5,
Paused Squats 315-315-315

11:00pm
Seated Shoulder Press Smith Machine 135-165-185 x5
Seated Iso Pulldown 90-100 x5
Paused Squats 315-315-315-405

Sat Mar 4

6:30am
Seated Shoulder Press Machine 160x5, 180x3
Seated Iso Pulldown 90-100 x5
Seated Iso Row 90-115 x5
T-Bar Row 90-115 x5,
Paused Squats 315-315-315

1:30pm
Seated Shoulder Press Machine 135-165-175-185x5, 205x3
Seated Iso Pulldown 90 x5
Seated Iso Row 90-115 x5 rest
T-Bar Row 90-115 x5, rest
Paused Squats 315-315-315, 405-455

* got my 455 without any problem. higher volumes of shoulder pressing not fatiguing the lowerback yet.

96
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 19, 2023, 10:19:27 am »
Feb 19-25, 2022

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 4 of 4 BW 198-204

Sun Feb 19

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 25min @ 6%, 5min @ 9% 108 bpm HR max. 292 kcal
Seated Tricep Extension Machine - One Arm 50 x5
Seated Bicep Curl Machine- One Arm 60 x5
Seated Shoulder Press Machine- One Arm 30-40-50 x5
Seated High Row Machine- One Arm 40-50-60 x5

* x5 means multiple sets of fives until i start to feel less explosive and then end it there, usually average 3-4 on the good weight alone or around 8-10 sets including the warmup sets.
* will stop my daily 495s this week in preparation of my work schedule change next week. will change work to 2:30pm-11pm 5 days a week. will try to hit 425-455 for now and see if the lack of in between naps make that much of a difference in recovery.

5:00pm
Paused Squats315-315-315,405-455
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 108 bpm HR max. 342 kcal
Seated Shoulder Press Machine- One Arm 50-60 x5
Seated High Row Machine- One Arm 50-60 x5
Seated Bicep Curl Machine- One Arm 60-70-80 x5
Seated Tricep Extension Machine - One Arm 50 x5

* 455 felt a lot easier than 495 specially at this leaner bw of almost 200-202 after eating. the high frequency inclined walking is adding a noticeable calorie burning.  i could have gotten 475 also with very good form. the 495 will probably be a crawl with little upper back rounding. had no issues skipping 495 today even after 2+ years of doing them daily. il use it on the weekends so il still maintain 1x/week if i feel like getting a little heavier again. this leaner bw is healthier for me so its a very good thing even if i'm not as strong.

Mon Feb 20

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 115 bpm HR max. 342 kcal
Seated Shoulder Press Machine 40-50-65-80-105-125-140 x5
Seated Bicep Cable Preacher Curl - One Arm 40-50-60-70 x5
Standing Cable Tricep Extension 50-60 x5
Seated High Row Machine- One Arm 40-50-60 x5
Seated Low Row Machine- One Arm 40-50 x5

* bw 198 empty in the morning. a few more days of this and that 455 will start to feel like 495. i will eat a little more to compensate for the cardio a little bit.  doing cardio for health and weight loss/body recomp is just a bonus.

5:00pm
Paused Squats315-315-315,405-455
Seated Shoulder Press Machine- One Arm 50-60-70-80 x5
Seated High Row Machine- One Arm 30-40-50 x5
Seated Bicep Curl Machine- One Arm 60-70-80 x5
Seated Tricep Extension Machine - One Arm 50 x5
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 108 bpm HR max. 342 kcal

* felt like i could have gotten a slow 475 but kept with the plan of ending it at 455 top for now and see how a schedule change next week affects my routine. i might go for my weekly 495 single in the next few days if i can keep myself solid even at this very lean and low 198bw.

Tue Feb 21

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 117 bpm HR max. 342 kcal
Seated Shoulder Press Machine 50-65-80-105-125-140 x5
Seated Bicep Cable Preacher Curl - One Arm 40-50-60-70 x5
Standing Cable Tricep Extension 50-60 x5 rest
Seated High Row Machine- One Arm 40-50 x5
Seated Low Row Machine- One Arm 40-50 x5

5:00pm
Paused Squats315-315-315,405-455
Seated Shoulder Press Machine- One Arm 50-60 x5
Seated High Row Machine- One Arm 30-40 x5
Seated Bicep Curl Machine- One Arm 70 x5
Seated Tricep Extension Machine - One Arm 50-60 x5
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 115 bpm HR max. 342 kcal

Wed Feb 22

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 115 bpm HR max. 342 kcal
Seated Shoulder Press Machine 80-105-125-140 x5, 155x3
Seated Bicep Cable Preacher Curl - One Arm 40-50-60-70 x5
Seated High Row Machine- One Arm 40 x5

* higher intensity again on the seated shoulder press machine. i was already at 200x3 when bw was heaviest. i will be ok with 170-185 at this leaner weight.

5:00pm
Paused Squats315-315-315,405-475
Seated Shoulder Press Machine 80-100-120-140x3, 160-180-200 x2
Seated Bicep Curl Machine- One Arm 40-50 x5
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 115 bpm HR max. 342 kcal

* this 475 top set was how 495 felt like 2+ weeks ago when i was heavier and before all the volumes of inclined walking. there is no healthy 495 for me at this leaner weight unless i sacrifice and remove everything else and peak once/week for it. planning on doing a 455 top set only and adding back off sets for more volume while eating more to build more legs. the cardio should slow the fat gain from the caloric surplus.

Thur Feb 23

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 109 bpm HR max. 342 kcal
Seated Shoulder Press Machine - One Arm 40-50-60-80 x5
Seated Bicep Cable Preacher Curl - One Arm 40-50-60-70 x5

* very chilling 36F morning. heart rate barely went up on the cardio.

5:00pm
Paused Squats315-315-315,405-455
Seated Chest Press Machine 90-120150-180x5, 210x3
Seated Bicep Curl Machine- One Arm 40-50 x5
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 115 bpm HR max. 342 kcal

Fri Feb 24

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 109 bpm HR max. 342 kcal
Seated Shoulder Press Machine - One Arm 80-110-140-155 x5, 170-170x2
Seated Bicep Cable Preacher Curl - One Arm 40-50-60 x5

5:00pm
Paused Squats315-315-315,405-455
Seated Shoulder Press Machine 140-160x5, 180x3
T-Bar Row 45-60-90 x5
Cardio Inclined Walking 1.5 miles | 3mph | 15min @ 9% + 15min @ 6% 127 bpm HR max. 312 kcal


Sat Feb 25

5:00am
Cardio Inclined Walking 1.5 miles | 3mph | 15min @ 9% + 15min @ 6% 127 bpm HR max. 312 kcal
Seated Shoulder Press Machine 160x5, 180-200x2
T-Bar Row 45-60-90-105-115 x5

5:00pm
Paused Squats315-315-315,405-455
Seated Shoulder Press Machine 160x5, 180x3
T-Bar Row 90 x5
Cardio Inclined Walking 1.5 miles | 3mph | 15min @ 9% + 15min @ 6% 127 bpm HR max. 312 kcal

97
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 12, 2023, 10:02:28 am »
Feb 12-18, 2022

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 3 of 4 BW 200-204

Sun Feb 12

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 15min @ 6%, 15min @ 9% 120 bpm HR max. 312 kcal
Standing Tricep Extension Cable Machine 30-40 x5s
Standing Cable Row - One Arm 30 x5s

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph 15min @ 6%, 15min @ 9% 120 bpm HR max. 312 kcal
Standing Tricep Extension Cable Machine 30-40 x5s
Standing Cable Row - One Arm 30-40 x5s

Mon Feb 13

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 15min @ 6%, 15min @ 9% 120 bpm HR max. 312 kcal
Standing Tricep Extension Cable Machine 30-40 x5s
Standing Cable Row - One Arm 30-40 x5s

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph 10min @ 6%, 20min @ 9% 120 bpm HR max. 322 kcal
Standing Tricep Extension Cable Machine 30-40 x5s
Standing Cable Row - One Arm 30-40-50 x5s

Tue Feb 14

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 10min @ 6%, 20min @ 9% 120 bpm HR max. 322 kcal
Standing Tricep Extension Cable Machine 30-40 x5s
Standing Cable Row - One Arm 30-40 x5s

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph 10min @ 6%, 20min @ 9% 120 bpm HR max. 322 kcal
Standing Tricep Extension Cable Machine 30-40 x5s
Standing Cable Row - One Arm 30-40-50 x5s

Wed Feb 15

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 115 bpm HR max. 342 kcal
Seated Tricep Extension Machine - One Arm 30-40-50-60-70-80 x5s
Seated Bicep Curl Machine - One Arm 30-40-50-60-70-80 x5s
Seated Cable Row - One Arm 30-40-50 x5s

* spent a lot of workouts already doing light-medium weights on the little lifts. went heavy this morning.

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 127 bpm HR max. 342 kcal
Standing Tricep Extension Cable Machine 30-40 x5s
Standing Cable Row - One Arm 30-40-50 x5s

Thur Feb 16

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 113 bpm HR max. 342 kcal
Standing Tricep Extension  - One Arm 30-40 x5s
Seated Bicep Curl - One Arm 30-40 x5s
Seated Cable Row - One Arm 30-40 x5s
Paused Squats 315s

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 130 bpm HR max. 342 kcal
Standing Tricep Extension Cable Machine 10-15 x5s
Seated Bicep Curl Machine - One Arm 30-40 x5s

Fri Feb 17

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 117 bpm HR max. 342 kcal
Standing Tricep Extension  - One Arm 30-40-50-60 x5s, 80x3
Seated Bicep Curl - One Arm 30-40-50-60 x5s, 80x3
Seated Cable Row - One Arm 30-40-50-60-80 x5

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 127 bpm HR max. 342 kcal
Standing Tricep Extension  - One Arm 30-40-50-60-70-80 x5
Seated Bicep Curl - One Arm 30-40-50-60-70 x5s, 80x3

Sat Feb 18

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 15min @6% + 15min @ 9%, 112 bpm HR max. 312 kcal
Standing Tricep Extension Machine - One Arm 30-40-50-60-70-80 x5
Seated Bicep Curl Machine- One Arm 30-40-50-60-70-80 x5

* the weekend gym thats already open at 5am has the elevated iso-bicep curl machine and it feels best for my bicep. the seated cable preacher curl is second but this one works best because i feel the muscle tension evenly distributed throughout the full ROM and at the top portion of the movement - this is where the other machine dont have as much.

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 127 bpm HR max. 342 kcal
Standing Tricep Extension  - One Arm 40-50-60 x5
Seated Bicep Curl - One Arm 40-60-70-80 x5
 

98
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 05, 2023, 03:03:45 pm »
Feb 5-11, 2022

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 200-204

Sun Feb 5

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 9%  137 bpm HR max. 342 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50-60 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50-60-70 x5

11:00am
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Cardio Inclined Walking 1.5 miles. 3mph @ 9%  142 bpm HR max. 342 kcal

Mon Feb 6

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  120 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50-60 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50-60 x5

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  120 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50 x5

Tue Feb 7

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  122 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50-65 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50-65 x5

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  127 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50 x5

Wed Feb 8

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  117 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40 x5
Seated Bicep Curl Machine - One Arm 20-30-40 x5
Paused Squats 315s

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  127 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50 x5

* only thing i noticed with this sudden high frequency walking are my calves feeling tight during sleep. some hamstring tightness too when i did 9-12-15% but at 6%, only the calves are taking some beating and the hamstring fatigue went away. good thing its not affecting the squats.

Thur Feb 9

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  115 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50 x5
Paused Squats 315s

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  125 bpm HR max. 282 kcal

Fri Feb 10

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  107 bpm HR max. 282 kcal
Standing Tricep Extension Cable Machine - One Arm 40-50-60 x5
Standing Cable Row - One Arm 40-50-60 x5

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph. 10min @6%, 15min @9%, 5min @12% 142 bpm HR max. 332 kcal
Standing Tricep Extension Cable Machine - One Arm 40-50-60 x5
Standing Cable Row - One Arm 40-50-60 x5

Sat Feb 11

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  115 bpm HR max. 282 kcal
Paused Squats 315s-405-495
Standing Tricep Extension Cable Machine - One Arm 40-50-60 x5
Standing Cable Row - One Arm 40-50-60 x5

* did my squats after the cardio and it felt good.

5:00pm
Cardio Inclined Walking 1.5 miles. 3mph 20min @ 6%, 10min @ 9% 127 bpm HR max. 302 kcal
Paused Squats 315s-405-495
Standing Tricep Extension Cable Machine 40-50-60 x5
Standing Cable Row - One Arm 40-50-60 x5

99
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 29, 2023, 10:47:04 am »
Jan 29 - Feb 4, 2022

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 200-204

Sun Jan 29

5:00am
Paused Squats 315s
Seated High Row Machine  - One Arm 50-60 x5
Seated Tricep Extension Machine - One Arm 40-50-60 x5
Seated Bicep Curl Machine - One Arm 40-50-60 x5

* used a 24hr gym 15min farther so i can lift early at 5am. they have these seated tricep/bicep iso-machine that are very comfortable to use. the tricep/bicep are placed about face height,
* will start march on a different work schedule. im on vacation from the last 2 weeks up to the end of this month. i will be on 2-11pm so most likely will have to change my workout around that. the daily 495 has to go. need a lot of naps just to keep that going.

5:00pm
Paused Squats 315s-405-495
Seated High Row Machine  - One Arm 50-60 x5
Seated Tricep Extension Machine - One Arm 50-60 x5

Mon Jan 30

5:00am
Paused Squats 315s
Seated High Row Machine  - One Arm 50-60 x5
Seated Tricep Extension Machine - One Arm 40-50-60 x5
Seated Bicep Curl Machine - One Arm 40-50-60 x5

5:00pm
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 40-50-60 x5
Seated Bicep Curl Machine - One Arm 40-50-60 x5

Mon Jan 30

5:00am
Paused Squats 315s
Seated High Row Machine  - One Arm 50-60 x5
Seated Tricep Extension Machine - One Arm 40-50-60 x5
Seated Bicep Curl Machine - One Arm 40-50-60 x5

5:00pm
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 40-50-60 x5
Seated Bicep Curl Machine - One Arm 40-50-60 x5

Wed Feb 1

5:00am
Paused Squats 315s
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Cardio Inclined Walking 1.5 miles. 30min, 3mph at 4%.  110HR max

5:00pm
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 40-50-60 x5
Seated Bicep Curl Machine - One Arm 40-50-60 x5

Thur Feb 2

5:00am
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Cardio Inclined Walking 1.5 miles. 30min, 3mph at 6%.  110HR max

5:00pm
Paused Squats 315s-405-495

Thur Feb 2

5:00am
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Paused Squats 315s-405
Cardio Inclined Walking 1.5 miles. 3mph, 20min @ 6% + 10min @ 9%  110/132 max

* kept the walking pace slower at a constant 3mph, but increased incline to 6-9%. did 9% for the first time to test if i can recover from this. 6%inclined at 4mph at one point gave me too much fatigue. i was to get my heart rate to the low 130s using the 9% and a slower pace.
* lifted in a different gym because the rain cut power to my main gym. this old school 24hr fitness pacifica closer to me has an old school t-bar with the chest pad. ill go to this gym just for the row. they now have an oly platform with elieko plates and thats a very good thing.

5:00pm
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Cardio Inclined Walking 1.5 miles. 3mph. 15min@6% + 10min@9% + 5min@12% 142 bpm HR max

Sat Feb 4

5:00am
Seated Tricep Extension Machine - One Arm 20-30-40-50-60 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50-60 x5
Cardio Inclined Walking 1.5 miles. 3mph, 15min @ 6% + 15min @ 9%  132 bpm HR max. 312kcal

5:00pm
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Cardio Inclined Walking 1.5 miles. 3mph. 5min@6% + 25min@9% 137 bpm HR max 332kcal
 

100
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 22, 2023, 10:27:30 am »
Jan 22-28, 2022

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

Jan Week 4 of 5 BW 200-204

Sun Jan 22

7:00am
Seated Row Machine Machine - One Arm 40-50s x5s 
Seated High Row Machine Machine - One Arm 40-50s x5
Seated Dip Machine 120s x5

4:00pm
Paused Squats 315-315-315, 405-495 

Mon Jan 23

5:00am
Seated Shoulder Press Machine - One Arm 40-60-80 x3
Seated High Row Machine Machine - One Arm 40-50-60-70 x3
Seated Row Machine Machine - One Arm 40-50 x3 
Paused Squats 315-315-315

5:00pm
Paused Squats 315-315-315, 405-495

Tue Jan 24

5:00am
Seated Shoulder Press Machine - One Arm 40-60-80 x3
Seated High Row Machine Machine - One Arm 40-50-60-70-80 x3
Seated Row Machine Machine - One Arm 40-50 x3 

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70-80 x3

Wed Jan 25

5:00am
Seated Shoulder Press Machine - One Arm 40-60-80 x3
Seated High Row Machine Machine - One Arm 40-50-60-70-80 x3
Seated Row Machine Machine - One Arm 40-50 x3 

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70-80 x3 

Thur Jan 26

5:00am
Standing Dumbell Shoulder Press - One Arm 30-40-50-60-70 x3, 80x2
Seated High Row Machine Machine - One Arm 50-60-70-80 x3
Seated Row Machine Machine - One Arm 40-50-60 x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70-80 x3

Fri Jan 27

5:00am
Standing Dumbell Shoulder Press - One Arm 30-40-50-60-70 x3
Seated High Row Machine Machine - One Arm 50-60-70 x3
Seated Row Machine Machine - One Arm 40-50 x3
Paused Squats 315-315-315, 405

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 40-50 x3

Sat Jan 28

5:00am
Seated Dip Machine 120-135 x3
Seated High Row Machine Machine - One Arm 50-60 x3
Seated Row Machine Machine - One Arm 40-50 x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 40-50-60-70-80 x3   

101
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 15, 2023, 09:13:34 pm »
Jan 15-21, 2022

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

Jan Week 3 of 5 BW 200-204


Sun Jan 15

7:00am
Paused Squat 315s
Seated Row Machine Machine - One Arm 40-50s x5s 
Seated High Row Machine Machine - One Arm 40-50s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 40-50s x5
Seated Dip Machine 120-135s x5

Mon Jan 16

5:00am
Paused Squat 315s
Seated High Row Machine Machine - One Arm 40-50s x5
Seated Dip Machine 120-135s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine - One Arm 40-50s x5
Seated Dip Machine 120-135s x5

Tue Jan 17

5:00am
Seated Row Machine Machine - One Arm 40-50s x5s, 60-70 x3 
Seated High Row Machine - One Arm 40-50s x5
Seated Shoulder Press Machine - One Arm

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine - One Arm 40-50s x5
Seated Shoulder Press Machine - One Arm 40-50s x5

Wed Jan 18

5:00am
Paused Squat 315-315-315, 405
Seated High Row Machine - One Arm 40-50s x5
Seated Shoulder Press Machine - One Arm 40-50-60s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated Dip Machine 120-135s x5

Thur Jan 19

5:00am
Paused Squat 315-315-315
Seated High Row Machine - One Arm 40-50s x5
Seated Shoulder Press Machine - One Arm 40-50s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine - One Arm 40-50s x5
Seated Shoulder Press Machine - One Arm 40-50s x5

Fri Jan 20

5:00am
Paused Squat 315-315-315
Seated High Row Machine - One Arm 40-50-60-70 x5, 80-90 x3
Seated Shoulder Press Machine - One Arm 40-50-60 x5, 70-80-90 x3

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine - One Arm 40-50s x5

Sat Jan 21

7:00am
Paused Squat 315-315-315
Seated High Row Machine - One Arm 40-50-60-70 x5,
Seated Shoulder Press Machine - One Arm 40-50-60 x5,

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine - One Arm 40-50s x5

102
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 09, 2023, 08:12:38 am »
Jan 8-14, 2022

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

Jan Week 2 of 5 BW 200-204


Sun Jan 8

7:00am
Paused Squat 315-315-315, 405
Seated Row Machine Machine - One Arm 40-50 x5s 
Seated High Row Machine Machine - One Arm 50-60s x5
Seated Shoulder Press Machine 110-140-170x5, 110-125x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60s x5
Seated Shoulder Press Machine 110-125x5

Mon Jan 9

5:30am
Paused Squat 225-315
Seated Row Machine Machine - One Arm 30-50 x5 
Seated High Row Machine Machine - One Arm 30-40 x5
Seated Shoulder Press Machine 40-50 x5
Seated Shoulder Press Machine - One Arm 30 x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60s x5
Seated Shoulder Press Machine 110-125x5

Tue Jan 10

5:30am
Seated Row Machine Machine - One Arm 30-50 x5 
Seated High Row Machine Machine - One Arm 30-40 x5
Seated Shoulder Press Machine - One Arm 30 x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 30-40 x5
Seated Shoulder Press Machine - One Arm 30 x5

Wed Jan 11

5:30am
Seated Row Machine Machine - One Arm 50-60-70 x5 
Seated High Row Machine Machine - One Arm 50-60 x5
Seated Shoulder Press Machine - One Arm 30-40-50-60-70x5, 75-75x3

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 50-60-70 x5 
Seated High Row Machine Machine - One Arm 50-60-70-80 x5
Seated Shoulder Press Machine - One Arm 60-80 x5, 60-60 x5

Thur Jan 12

5:00am
Paused Squat 225-315
Seated Row Machine Machine - One Arm 50-60 x5s 
Seated High Row Machine Machine - One Arm 50-60 x5s
Seated Shoulder Press Machine - One Arm 50-60 x5s

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60 x5
Seated Shoulder Press Machine - One Arm 30-40-50 x5

Fri Jan 13

5:00am
Seated Row Machine Machine - One Arm 50-60 x5s 
Seated High Row Machine Machine - One Arm 50-60 x5s
Seated Shoulder Press Machine - One Arm 40-50 x5s

5:00pm
Paused Squat 315-315-315, 405-495

Sat Jan 14

5:00am
Paused Squat 315-405
Cardio - Inclined Walking 1.4 miles. 20min, 4mph at 4%

5:00pm
Paused Squat 315-405-495

103
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 01, 2023, 11:43:48 am »
Jan 1-7, 2022

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

Jan Week 1 of 5 BW 200-204


Sun Jan 1

7:00am
Paused Squat 315-315-315, 405
Seated Row Machine Machine - One Arm 40-50 x5s 
Seated Shoulder Press Machine - One Arm 60-75 x5s,
Seated High Row Machine Machine - One Arm 50-60s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60s x5
Seated Dip Machine 120-135 x5s

Mon Jan 2

5:00am
Paused Squat 315s
Seated Row Machine Machine - One Arm 40 x5s 
Seated Shoulder Press Machine - One Arm 40 x5s,
Seated High Row Machine Machine - One Arm 50 x5s

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70s x5
Seated Shoulder Press Machine - One Arm 40-50 x5s,

Tue Jan 3

5:00am
Paused Squat 315s
Seated Row Machine Machine - One Arm 40-50-60 x5s 
Seated Shoulder Press Machine - One Arm 40-50-60 x5s,
Seated High Row Machine Machine - One Arm 50-60-70 x5s, 80x3

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 40-50s x5
Seated Shoulder Press Machine - One Arm 40-50 x5s,

Wed Jan 4

5:00am
Paused Squat 315s-405
Seated Row Machine Machine - One Arm 40s x5 
Seated Shoulder Press Machine - One Arm 40-50 x5
Seated High Row Machine Machine - One Arm 50-60s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 40s x5
Seated Dip Machine 120s x5s

Thur Jan 5

5:00am
Seated Row Machine Machine - One Arm 40-50-50 x5 
Seated High Row Machine Machine - One Arm 50-50-60 x5
Seated Shoulder Press Machine 80-80-95-110 x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70 x5
Seated Shoulder Press Machine 80-110 x5

Fri Jan 6

5:00am
Paused Squat 315s
Seated Row Machine Machine - One Arm 40-50-50 x5 
Seated High Row Machine Machine - One Arm 50-60-70 x5
Seated Shoulder Press Machine 80-110-140 x5, 170x3, 185x2, 110-125x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70-80 x5, 90-90 x3
Seated Shoulder Press Machine 110-140x5, 170-170 x3

Sat Jan 7

7:00am
Paused Squat 315s-405
Seated Row Machine Machine - One Arm 40-50-50 x5 
Seated High Row Machine Machine - One Arm 50-60-70 x5
Seated Shoulder Press Machine 110-140-170x5, 110-125x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 40-50-50 x5 
Seated High Row Machine Machine - One Arm 50-60-70 x5
Seated Shoulder Press Machine 110-140-170x5, 110-125x5

104
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 26, 2022, 07:51:18 am »
Dec 25 - 31, 2022

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

Dec Week 4 of 4 BW 200-204


Sun Dec 25

5:00pm
Paused Squat 225s-315s, 405-495
Seated Row - One Arm Functional Trainer 30-40 x5s
Seated Shoulde - One Arm Functional Trainer 40-50 x5s

Mon Dec 26

5:00am
Seated Row Machine Machine - One Arm 40-50s x5  | Wide Neutral Grip 20-25-30s x5
Seated Shoulder Press Machine - One Arm 40-50-60s x5
Seated High Row Machine Machine - One Arm 50s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 40-50s x5 
Seated Shoulder Press Machine - One Arm 40-50s x5
Seated High Row Machine Machine - One Arm 40-50s x5

Tue Dec 27

5:00am
Seated Row Machine Machine - One Arm 40-50-60-70s x5, 80 x2 
Seated Shoulder Press Machine - One Arm 40-50-60 x5 70-75 x2
Seated High Row Machine Machine - One Arm 50s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60s x5s
Seated Dip Machine 120-135-150 x5s 

Wed Dec 28

5:00am
Paused Squat 315s-405
Seated Row Machine Machine - One Arm 40-50-60s x5 
Seated Shoulder Press Machine - One Arm 50-60-70 x5, 75 x2
Seated High Row Machine Machine - One Arm 50-60s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60 x5
Seated Dip Machine 120-135 x5 

Thur Dec 29

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 40-50-60s x5 
Seated Shoulder Press Machine - One Arm 50-60-70 x5, 75 x2
Seated High Row Machine Machine - One Arm 50-60s x5

Fri Dec 30

5:00am
Paused Squat 315-315-315, 405
Seated Row Machine Machine - One Arm 40s x5 
Seated Shoulder Press Machine - One Arm 50s x5
Seated High Row Machine Machine - One Arm 50-60s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm High Row 50-60s x5 
Seated Dip Machine 120-135s x5

Sat Dec 31

7:00am
Seated Row Machine Machine - One Arm 40-50-60s x5 
Seated Shoulder Press Machine - One Arm 50-60-70 x5, 75-90 x3
Seated High Row Machine Machine - One Arm 50-60s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated Shoulder Press Machine - One Arm 50-75 x5, 90 x3, 75 x5 
Seated High Row Machine Machine - One Arm 50-60-70s x5

105
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 18, 2022, 11:27:54 am »
Dec 18-24, 2022

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

Dec Week 2 of 4 BW 200-204


Sun Dec 18

6:00am
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine 150-180-210-240 x5, 270-300-330 x2
Seated Shoulder Press Machine - One Arm 50-70-90-100 x5

* 30F cold morning here in vegas. was able to max the row machine with good form and pause. these old school machine feel very good. don't know why they dont make them like these anymore.



6:00pm
Paused Squat 315-315-315, 405
Seated Row Machine Machine 210-240-270-300 x5,
Seated Shoulder Press Machine - One Arm 50-80-80 x5

Mon Dec 19

6:00am
Paused Squat 315-315-315, 405
Seated Row Machine Machine 240-270-270 x5, 300-300 x2
Seated Shoulder Press Machine - One Arm 60-80-80 x5, 100x3

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 80-100 x3,
Seated Shoulder Press Machine - One Arm 80-100 x3

Tue Dec 20

6:00am
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine 240-270-300-330 x3, 300-300 x3
Seated Shoulder Press Machine - One Arm 80-100-100-100 x3


Wed Dec 21

6:00am
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine 240-270-300-300 x3, 
Seated Shoulder Press Machine - One Arm 80-100x3, 120-140 x2, 80-80 x5
Weighted Decline Bench Situp 10-10-15-15-20 x5, 20x10

6:00pm
Paused Squat 315-315-315, 405-495
Seated Shoulder Press Machine - One Arm 80-100-120 x3
Seated High Row Machine Machine - One Arm 60-80-100 x3

* bw up to 204-208 from lots of sushi and steaks at the buffet. felt very strong today.

Thur Dec 22

4:00am
Paused Squat 315-315-315, 405
Seated Row Machine Machine 240-270-300 x3, 285x3 
Seated Shoulder Press Machine - One Arm 80-100-120 x3,
Seated High Row Machine Machine - One Arm 60-80-100 x5

* back home now from the 6 day vegas vacation. did  a quick morning workout.

Paused Squat 315-315-315, 405-495
Seated Shoulder Press Machine - One Arm 80-100 x3,
Seated High Row Machine Machine - One Arm 40-50-60 x5
Seated Dip Machine 120-135-135 x5

Fri Dec 23

6:00am
Seated Row Machine Machine - One Arm 40-50-50-60 x5 
Seated Shoulder Press Machine - One Arm 40-50-60 x5, 50-50 x5
Seated High Row Machine Machine - One Arm 40-50-50 x5
Seated Calf Raise 90-125-125 x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated Shoulder Press Machine - One Arm 40-40-40 x5,
Seated High Row Machine Machine - One Arm 50-50-60-70 x5

* i will used that actual weight and not the stack weight on the machines for consistency. 40-50-60 is mid, and 70-80 is moderate heavy. 90-100+ is very heavy.  i will rarely go over 3 reps on 80lb +

Sat Dec 24

11:00am
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 40-50-50-60 x5 
Seated Shoulder Press Machine - One Arm 40-50-60 x5, 50-50 x5
Seated High Row Machine Machine - One Arm 40-50-50 x5

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