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Messages - Kingfish

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1
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 30, 2025, 09:54:01 pm »
Mar 30 - Apr 5, 2025

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

Apr Week 1 of 5 BW 206-210

Sun Mar 30

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* not satisfied with the explosiveness of 405 this morning. i could get the 495 but it will tax my recovery too much. will get it later

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Mon Mar 31

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
Cardio - Inclined Walking 15min. 3mph@6% maxHR 115bpm

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Tue Apr 1

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
Cardio - Inclined Walking 15min. 3mph@6% maxHR 115bpm

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* work has been light since last week due to planned annual equipment maintenance shutdown. it's frustrating that i could have used this 3-4 week block to overshoot and take more fatigue because i will be able to recover better due to better sleep and less physical work. i'm still happy that i still get a routine afternoon 495. it's not getting any easier but i just have to weather this wave of burnout. im thankful that i have no tenderness or any early signs of injury.

Wed Apr 2

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
 
Thur Apr 3

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5



2
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 26, 2025, 11:02:10 am »
Quote from: LBSS on March 26, 2025, 07:52:05 am
what do you think changed to make you unable to do the morning 495s? or if not unable, then at least made you think it's not wise to keep doing them?

i've been doing them (495x1 am/pm) for 100+ straight days already and know that if i keep the same routine at the same BW, then it can just go on indefinitely  until i get very old.

i deviated from my routine slowly by adding more intensity to the other exercises. my recovery redlined and now i'm toast. i'm going to give myself 1-2 easy weeks until i freshen up again and then repeat the same routine with better management of intensity on the other exercises.

on a good note, at least my core is not the weak point. i did not fatigue or strain my lowerback because i stayed away from heavy compound pulling (rows) and just kept it light on the pulls.

3
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 23, 2025, 10:57:07 am »
Mar 23-29, 2025

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

Mar Week 4 of 4 BW 206-210

Sun Mar 23

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* not very strong against the 405 this morning. decided to skip the 495 for later. i've been doing these 495x1 twice per day for 100+ straight days now. i need to take it easy and focus on other things.
* i'm still trying out a routine to add the vertical pulling again without adding too much fatigue to my core.

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Mon Mar 24

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* skipping the 495 in the morning for now until i figure out how i can improve my recovery and get back to the original routine again.

Tue Mar 25

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Wed Mar 26

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Thur Mar 27

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

Fri Mar 28

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

* felt better already in the morning. got a routine 495.

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5
 
Sat Mar 29

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5

4
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 16, 2025, 10:58:41 pm »
Mar 16-22, 2025

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

Mar Week 3 of 4 BW 206-210

Sun Mar 16

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

* did not get any better recovery and still only had 495x1 at this time.

Mon Mar 17

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Tue Mar 18

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Wed Mar 19

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Thur Mar 20

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

* skipped the 495 this morning. got busy at work. did not get enough sleep to get 495 comfortably. could have still pushed for it but decided to just get it this afternoon and avoid overexerting and risk more unnecessary fatigue.

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

* did not second guess myself this afternoon with the top single. it was a solid pause and not a crawl. still slow but did not tire myself too much.

Fri Mar 21

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Sat Mar 22

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

4:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

5
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 10, 2025, 01:33:15 am »
Mar 9-15, 2025

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

Mar Week 2 of 4 BW 204-208

Sun Mar 9

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

10:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

* body little off with the time adjustment for spring forward.

Mon Mar 10

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

* legs still not overshooting and recovery barely keeping up just to maintain my routine. either i increase the calories or pull back some more on the other exercises.i prefer to get some form of vertical pulling into my routine in the near future but they quickly toast my core somehow.

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Tue Mar 11

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Wed Mar 12

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

* will continue to lower fatigue and see if i can do at least 2-3x on the 495 by weekend. i'm doing the other exercises now with less core fatigue by reseting after each rep - instead of holding the fully stretched muscle at the bottom ROM of the ecceentric, i will let the machine bottom out and start the next rep without my core supporting the weight at the start. i usually do this type of cadence when i put heavy to very heavy weights so i get quality reps. doing them now even on medium weights.

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Thur Mar 13

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Fri Mar 15

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7
 
Sat Mar 16

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

6
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 03, 2025, 05:50:46 pm »
Mar 2-8, 2025

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

Mar Week 1 of 4 BW 204-208

Sun Mar 2

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Mon Mar 3

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

* Nov 16 2024 was the start of daily 495x1 twice a day. i increased my carb intake from 150-200g to 400-500g while keeping the total calories the same by lowering protein and fat. it's been 107 days now of this routine. i'm still maintaining comfortably but not overshooting. my recovery took a dive after a few days of keeping x7 reps on the other exercises. cut back on the x7 and dialed the reps down again to x5.
* back to the one-arm cable reverse fly instead of the hammerstrength iso-rows for my pulling exercise. it's hard to put that machine in my rotation because a lot of people are using it. its the 2nd most overloaded ego machine next to the leg press. people putting way more plates than they can do with proper technique.

Tue Mar 4

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Wed Mar 5

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Thur Mar 6

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Fri Mar 7

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

Sat Mar 8

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-90-100-110 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

7
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 25, 2025, 10:55:25 pm »
Feb 23 - Mar 1, 2025

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

Feb Week 4 of 4 BW 204-208

Sun Feb 23

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

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

Mon Feb 24

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

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

Tue Feb 25

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

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

* gym during the weekend vacation in tahoe. the bathroom has a cryo bath next to the sauna/steam room. tried dipping into the 40F water bath and completely changed my mind about trying it out. this is not going to help me recover better. il be more stressed out submerging myself in this freezing water bath. don't know why people try to do these cold water baths in the morning for gains. i believe recovery is better when you are less stressed out. a long hot shower in the morning is a lot more relaxing and beneficial than an adrenalin pumping ice water bath.

* another thing i tested out when i got to this new gym because i played around with all the available bars - my most comfortable setup that allows me to use the most weight is when i have an olympic bar (prefer elieko), have olympic bumper plates and a very good rebounding wood floor.  the 28mm olympic bar that has bearings instead of bushing can be the difference if i'm attepting a 495 or just stopping at 405 because the setup does not feel right. a 28.5mm bar already makes a noticeeable difference to me. worst bar/weight setup is 29mm+ stiff power bar using thin solid metal plates. no whip on the bar at all, and the bar thickness puts the center of mass lower in my back that i prefer. the weights will feel at least 20-30lbs heavier.




Wed Feb 26

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

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

Thur Feb 27

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

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

Fri Feb 28

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

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

Sat Mar 1

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

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

8
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 18, 2025, 12:25:22 am »
Feb 16-22, 2025

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

Feb Week 3 of 4 BW 204-208

Sun Feb 16

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

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

* higher volumes of the other exercise is limiting my recovery on the squats. its been a while since i did a 495x2-3 on a sunday. i'm not regressing on the double 495x1 per day but i'm also not overshooting my recovery.

Mon Feb 17

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

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

Tue Feb 18

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

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

Wed Feb 19

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

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

Thur Feb 20

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

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

Fri Feb 21

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

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

Sat Feb 22

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

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

* weekend vacation to truckee north lake tahoe so my kid can play in the snow for his presidents week vacation. it was a dangerously cold 24F this morning and a very good thing that the closest gym to my hotel is less than 5 mins away. very good crossfit themed gym https://camp1fitness.com/

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

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

Feb Week 2 of 4 BW 204-208

Sun Feb 9

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

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

Mon Feb 10

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

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

Tue Feb 11

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

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

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

Wed Feb 12

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

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

Thur Feb 13

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

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

Fri Feb 14

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

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

Sat Feb 15

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

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

10
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 03, 2025, 11:57:26 pm »
Feb 2-8, 2025

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

Feb Week 1 of 4 BW 204-208

Sun Feb 2

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

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

Mon Feb 3

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

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

Tue Feb 4

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

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

Wed Feb 5

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

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

Thur Feb 6

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

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

Fri Feb 7

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

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

Sat Feb 8

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

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

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

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

Jan Week 5 of 5 BW 204-208

Sun Jan 26

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

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

Mon Jan 27

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

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

Tue Jan 28

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

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

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

Wed Jan 29

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

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

Thur Jan 30

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

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

Fri Jan 31

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

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

Sat Fri 1

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

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

12
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 19, 2025, 07:52:23 pm »
Jan 19-25, 2025

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

Jan Week 4 of 5 BW 204-208

Sun Jan 19

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

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

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

Mon Jan 20

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

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

Tue Jan 21

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

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

Wed Jan 22

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

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

Thur Jan 23

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

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

Fri Jan 24

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

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

Sat Jan 25

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

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

13
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 14, 2025, 01:44:26 am »
Jan 12-18, 2025

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

Jan Week 3 of 5 BW 204-208

Sun Jan 12

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

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

Mon Jan 13

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

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

Tue Jan 14

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

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

Wed Jan 15

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

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

Thur Jan 16

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

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

Fri Jan 17

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

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

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

Sat Jan 18

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

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

14
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 05, 2025, 11:12:11 am »
Jan 5-11, 2025

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

Jan Week 2 of 5 BW 204-208

Sun Jan 5

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

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

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

Mon Jan 6

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

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

Tue Jan 7

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

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

Wed Jan 8

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

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

Thur Jan 9

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

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

Fri Jan 10

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

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

Sat Jan 11

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

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


15
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 30, 2024, 08:51:12 pm »
Dec 29 - Jan 4, 2025

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

Jan Week 1 of 5 BW 204-208

Sun Dec 29

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

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

Mon Dec 30

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

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

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

Tue Dec 31

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

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

Wed Jan 1

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

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

Thur Jan 2

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

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

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

Fri Jan 3

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

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

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

Sat Jan 4

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

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

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

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