Author Topic: Kingfush (Read 1057585 times)

Kingfish · « **Reply #2085 on:** August 31, 2020, 01:25:19 am »

Aug 30 - Sept 5, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Sept Week 1 of 5

caloric excess week 3 of 8. 2900 up to 3400kcal. added chicken tenders.

Sun Aug 30

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x2 sets
Chest Press smith flat bench press 225 5x4 sets | db press 70 10x1 sets, 80-90 5x1 sets

10 blue bumper plates to arrive tmrw. squat volumes are going to be very interesting.

Mon Aug 31

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 5x4 sets | db press 70 10x1 sets

Tue Sept 1

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x4 sets, 190 5x1 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 5x2 sets | db press 70 10x2 sets

Tue Sept 1

home morning
Squats 315-365-405-425x1

* 5am morning first garage workout. felt very good but i was also tired from all the 455s from previous days. they feel like 475+ on the wrong floor.

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 5x4 sets | one arm upright row 40 5x1 sets
Chest Press smith flat bench press 225 5x4 sets, 275 2x2 sets | db press 70 10x2 sets

* squat coordination was very smooth in the afternoon as expected. was not very strong because of fatigue but i blasted thru 315-365-405 without rest. on a one a day squat schedule, it usually takes me 4-5 singles of 315 to get myself going.
* narrow grip tricep flat (very little incline, a 25lb plate on the head section of bench) is very strong. 275 with feet elevated and not to much tension on the lowerback.

* heres my self-assembled cable station in the bedroom. did the upright rows here. not as smooth yet compared to the gyms because its not broken in yet.

Thur Sept 3

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 5x4 sets, 190 5x1 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 5x3 sets, 275x2 | db press 70-80 10x1 sets each

Fri Sept 4

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x2 sets
Chest Press smith flat bench press 225 5x4 sets | db press 70 10x2 sets

Sat Sept 5

afternoon
Squats 315-365-405
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 5x4 sets | db press 70-80 10x2 sets

CoolColJ · « **Reply #2086 on:** August 31, 2020, 05:16:11 am »

is your garage surface flat?

Kingfish · « **Reply #2087 on:** August 31, 2020, 10:10:16 am »

Quote from: CoolColJ on August 31, 2020, 05:16:11 am

is your garage surface flat?

yes thankfully. does not drain down last time i pressure washed it.

adarqui · « **Reply #2088 on:** August 31, 2020, 06:37:12 pm »

last photo in the early august physique photos is looking pretty ridiculous.

that home gym is going to be solid.

Kingfish · « **Reply #2089 on:** September 06, 2020, 10:53:30 pm »

Sept 6-12, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Sept Week 2 of 5

caloric excess week 4 of 8. 2900 up to 3400kcal. added chicken tenders.

Sun Sept 6

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 rest | db press 70 10x2 sets | bw dips 5x4 sets

* just finished a 4-night work week. catching up on sleep now. been only getting 4-6hrs of sleep in the last few days.

Mon Sept 7

morning
Squats 315-365-405

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 rest | one arm upright row 60 5x1 sets | standing cable face pull 140 10x4 sets
Chest Press smith flat bench press 225 rest | db press 70 10x4 sets | bw dips 10x1, 20x1 sets

Tue Sept 8

morning
Squats 315-365-405

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 rest | one arm upright row 60 5x1 sets | standing cable face pull 120-130 10x2 sets each
Chest Press smith flat bench press 225 rest | db press 70 10x1 sets | bw dips 20x1, 10x2 sets

* too much fatigue from the heavy chest pressing in the pass few weeks. had to cut back on those because my squats are not overshooting even with double day workouts. replace with bw dips with good volumes. heavy seated rowing also replaced with lighter face pulls using tricep rope. need to stop at 140-150 ish because i can't support a heavier weight.

Wed Sept 9

morning
Squats 315-365-405

* stronger this morning than yesterday. could have gone 425 but prefer to get more recovery going.

afternoon
Squats 315-365-405-455x1, 405x2
Back standing cable face pull 120-130-140 10x2 sets each | standing cable row with tricep rope 120-130-140-150x10, 160-170-180-190x5, 180 5x2 sets
Shoulders db press 70 rest | bw dips 10x2 sets

* was able to plant myself better on the standing cable rows and got 190lb going to 5 reps. too much bracing on that weight and not something id do everyday. 180 is a good top set.
* squats feeling so much better already. stopped the backoff at 405x2 but felt explosive enough to get 4-5 paused reps. going ham on the cable rowing volumes. the rope attachment gets my a good squeeze at the top ROM. i pull the resistance to the back and out at the same time for max contraction of the back muscles.

Thur Sept 10

afternoon
Squats 315-365-405-435x1, 405x2
Back standing cable face pull 120-140 10x1 sets each, 150 5x2 sets, 160x5 | seated cable row 180 5x4 sets
Shoulders seated plate loaded machine press 25lb,25x2,25x3 5x1 sets each | bw dips 10x4 sets

Fri Sept 11

afternoon
Squats 315-365-405-435x1, 405x2
Back seated cable row 180 5x4 sets
Shoulders bw dips 10x4 sets

Sat Sept 12

afternoon
Squats 315-365-405-455x1, 405x2
Back seated cable row 180 5x4 sets
Shoulders bw dips 10x4 sets

Kingfish · « **Reply #2090 on:** September 13, 2020, 11:39:10 am »

Sept 13-19, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Sept Week 2 of 5

caloric excess week 5 of 8. 2900 up to 3400kcal. added chicken tenders.

Sun Sept 13

morning
Squats 315-365-405
Back bw chins 5x2 sets

afternoon
Squats 315-365-405-435x1, 405x2
Back seated cable row 180 5x4 sets
Shoulders bw dips 10x2 sets | db press 70 10x2 sets

* lowered calories to close to 3K. 3.4K adds fat too fast.

Mon Sept 14

morning
Squats 315-365-405
Back | Front bw chins 10x1 sets | bw dips 10x1 sets

afternoon
Squats 315-365-405-455x1, 405x2
Back seated cable row 180 10x2 sets, 190-200 5x1 sets
Shoulders bw dips 10x1 sets | db press 70 10x2 sets

Tue Sept 15

morning
Squats 315-365-405-425
Back | Front bw chins 10x1 sets | bw dips 10x1 sets

afternoon
Squats 315-365-405-455x1, 405x3
Back seated cable row 180 10x2 sets
Shoulders bw dips 10x1 sets | db press 70 10x2 sets

Wed Sept 16

morning
Squats 315-365-405-425
Back | Front bw chins 5x2 sets | bw dips 10x1 sets, close grip bench press 95-115 10x1 sets, 135 5x2 sets

Squats 315-365-405-435x1, 405x2
Back seated cable row 180 10x2 sets, 190 5x2 sets
Shoulders db press 70 10x2 sets, 80 5x2 sets

* been squatting consistently stronger after all the fatigue from the 225+ of benching wore off. the db press is doing a good job of thickening my front delts with adding fatigue to my back. the dips take care of the triceps. i have no heavy db at home so i had to go with the bench press for the shoulders. focusing on moving the bar down to my mid section with elbows to the side. need to use the lowest weight than can get the job done so i don't tense my back.
* 405x3 added some fatigue. coordination was good. legs not very strong.

Thur Sept 17

afternoon at home
Squats 315-365-405-455x1, 405x2
Back bw chins neutral bw 10x2 sets
Shoulders close reverse grip bench press 135 5x2 sets

* yey. got 455 at my home gym. skipped the fight-club gym because i wanted to get more sleep for this 4-night work week. my appointment at that gym is 2-3:30pm which gets me only a 4hr + 1.5hr day time sleep. i take a nap after i get back home. i can only go 405-425-455 at home with the bumpers i have. 435 would be nice today but still got 455 without a lowerback punishing grind.
* reverse grip on the bench press for healthier shoulders and elbows. i feel strongest pulling with the palm up grip so why not push the same way.

Fri Sept 18

afternoon at home
Squats 315-365-405-455x1, 405x2
Back bw chins neutral bw 10x2 sets
Shoulders close reverse grip bench press 135 10x2 sets, 185 5x1 sets

* back to back 455 on the work side of the week. the warmup up to 405 felt easier and more explosive than yesterday but the 455 moved slower.
* my caloric excess plan has to stop. there is no way i'm getting into the mid 200 without being fatter. maintain 198-202 indefinitely and get 475 on very good days.

Sat Sept 19

afternoon
Squats 315-365-405-435x1, 405x2
Back seated cable rows 180 5x4 sets
Shoulders close reverse grip bench press 135 10x4 sets

Kingfish · « **Reply #2091 on:** September 20, 2020, 09:53:09 pm »

Sept 20-26, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Sept Week 4 of 5

Sun Sept 20

afternoon
Squats 315-365-405-455x1, 405x2
Back seated cable rows 180 5x4 sets | bw chins 5x2 sets
Shoulders close reverse grip bench press 135 10x4 sets, 185 5x1 sets

* strong start to the week. i do little isolation work for tricep and back on my bedroom cable station that i don't log. these are post workout dynamic stretching. light-moderate weight.

Mon Sept 21

morning garage
Squats 315-365-405-425x1
Shoulders close reverse grip bench press 135 10x4 sets, 155 5x1 sets

afternoon
Squats 315-365-405-435x1, 405 1x2 sets
Back seated cable rows 180 5x2 sets | bw chins 5x2 sets
Shoulders close reverse grip bench press 165 5x2 sets

Tue Sept 22

morning garage
Squats 315-365-405-425x1
Shoulders close reverse grip bench press 155 5x2 sets
Back bw chins 5x2 sets

* eased up on the bench press reps down to 5.

afternoon
Squats 315-365-405-435x1, 405 2x1 sets
Back seated cable rows 180 5x4 sets | bw chins 5x2 sets
Shoulders close reverse grip bench press 165-185 5x2 sets

* slowly getting strong again on squats. the 10 reppers of bench pressing fatigued my core. commercial gym opening again tmrw. i still might go to this one thats 5 mins away.

Wed Sept 23

morning
Squats 315-365-405-455x1
Shoulders close reverse grip bench press 155 5x2 sets
Back seated cable rows 160 5x4 sets

* don't know why i just lift better in the gym unless the weights there are 20lb lighter. i spend a little more effort getting the 425 at home yesterday morning, than i did doing the 455 today. i am stronger today just because of the deloads from 455 but the difference is still noticeable.

afternoon
Squats 315-365-405-455x1, 405x2
Shoulders reverse grip press seated machine 180-195-210-225 5x1 sets
Back bw chins 5x4 sets
Calves seated calf machine 2x45lb 5x1 sets, 3x45lb 5x4 sets

* bw 198lb and got routine 455x1 twice today. if i fatten up to 202 again, il probably be back to multi 475s daily. prefer the veiny ripped look at 198. 202 bw is a big difference on how thicker my abs fat is.

late afternoon
Squats 315-365-405-455x1, 405x2
Back bw chins 5x2 sets

* third times a charm. easiest lift for the day.

Thur Sept 24

afternoon
Squats 315-365-405-455x1, 425x2
Shoulders reverse grip press seated machine 210 5x2 sets | reverse grip bench press 165 5x2 sets
Back bw chins 5x4 sets, 10x1 sets
Calves seated calf machine 3x45lb,2x45lb+25lb 5x2 sets each

* this workout is with incomplete sleep and day after first work night. i was still explosive enough for a 425x2 backoff. its not the floor because i have the same or better wood floor at home. i doubt the weights are fake in the gym. the bars i'm using are both 28mm. another thing i noticed is the bar spin. the oly bar i got at home from repfitness is a bearing bar with good spin. the oly bar at the gym has an even faster spin. the spin is fast enough to be uncomfortable for bench press use because my wrist was all over the place. i will eventually order a fast spinning oly bar so i get consistent results.

Fri Sept 25

afternoon
Squats 315-365-405-455x1, 425x2
Shoulders reverse grip bench press 165 5x4 sets
Back bw chins 5x4
Calves seated calf machine 2x45lb+25lb 5x4 sets, 3x45lb 5x1 sets

* weaker than yesterday but still very good numbers for a middle of the work week squat. il be 475 in a few days after i get more sleep.

Sat Sept 26

afternoon
Squats 315-365-405-455x1, 425x2
Shoulders reverse grip bench press 165 5x4 sets
Back bw chins 5x4
Calves seated calf machine 2x45lb+25lb 5x4 sets

Kingfish · « **Reply #2092 on:** September 27, 2020, 10:07:16 am »

Sept 27 - Oct 2,2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #70 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Sept Week 5 of 5

Sun Sept 27

morning
Squats 315-365-405-455x1
Shoulders reverse grip bench press 165 5x2 sets
Back bw chins 5x2
Calves seated calf machine 2x45lb+25lb 5x4 sets

noon
Squats 315-365-405-455x1, 425x1
Calves seated calf machine 2x45lb+25lb 5x4 sets

* don't have calf machine at home so this and the squat is the only thing i have to do at the gym. when i get my bushing oly bar delivered, il only go to gym if i feel like doint calf work, or i get my own seated calf machine when it gets on stock.

late afternoon
Squats 315-365-405-455x1, 405x1
Calves seated calf machine 2x45lb+25lb 5x4 sets

Mon Sept 28

morning
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x2 sets
Shoulders reverse grip bench press 165 5x2 sets

* squats felt very good. did them without rest until the 455. will get 475 later.

noon
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x2 sets

later afternoon
Squats 315-365-405-475#65
Calves seated calf machine 2x45lb+25lb 5x4 sets
Back bw chins 5x2 sets

* thought about a backoff double after the 475 but changed my mind. my coordination is on point with these 3x/day workouts. takes me less than 30mins to get thru the squat and calf routine but i never had to wait for any equipment since the re-opening. i'm doing triceps and chest work with some light one arm pulling at my home gym/cable station.

Tue Sept 29

morning
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x2 sets
Shoulders db press 70 10x1 sets

noon
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x4 sets
Shoulders db press 70 10x1 sets

late afternoon
Squats 315-365-405-475#66
Calves seated calf machine 2x45lb+25lb 5x4 sets
Shoulders db press 70 10x2 sets
Backbw 5x3 sets, 10x1 sets

Wed Sept 30

morning
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x2 sets, 10x1 sets
Shoulders db press 70 10x1 sets

* took the wed night off from work. was not able to get the saturday so this will do. i am less coordinated but stronger in the morning than the noon workout. strongest still in the late afternoons.

noon
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x2 sets
Shoulders db press 70 10x1 sets

later afternoon
Squats 315-365-405-475#67
Calves seated calf machine 2x45lb+25lb 5x2 sets
Shoulders db press 70 10x2 sets
Back bw chins 5x4 sets

* bw 198lb after a 200kcal preworkout mini meal of 1/2 cup rice and 1/2 serving of tilapia fillet. was 196lb empty. still very strong. i could be 495 strong if i try to get a little fatter but as it is right now, things are looking very good. my bearing bar is also shipped and should be delivered shortly. got it from fringesport this time. the americanbarbell order was cancelled because i found out that it was still using bushings.

Thur Oct 1

morning
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x2 sets, 10x1 sets
Shoulders db press 70 10x1 sets

noon
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 10x2 sets
Shoulders db press 70 10x1 sets

later afternoon
Squats 315-365-405-475#68
Calves seated calf machine 2x45lb+25lb 10x2 sets
Shoulders db press 70 10x2 sets
Back bw chins 5x1 sets, 10x1 sets

* took a vid of the 475 at this PR 196lb. somebody blocked vid at the worst possible time. i was not 198lb because of the very warm weather here lately in SF. red plates here are 45lb and the blue is 35lb.

475 at 196lb
https://www.facebook.com/messenger_media?thread_id=759433802&attachment_id=744519506131477&message_id=mid.%24cAAAAAC1ECkp7GCSixl05t5-aw_gL

Fri Oct 2

noon
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 10x2 sets
Shoulders db press 70 10x1 sets

later afternoon
Squats 315-365-405-475#69
Calves seated calf machine 2x45lb+25lb 10x2 sets
Shoulders db press 70 10x2 sets, 80 5x2 sets
Back bw chins 5x4 sets

* slept 8am to 12 noon. first workout at 12:30 after my light preworkout meal. still got the 455. ate at 1:30pm and nap again from 2pm to 4:30pm. 2nd workout at 5:30pm after the little preworkout meal again (200kcal fish+1/2 rice). the 475 still felt like a routine lift that i can still do tmrw if i get the same sleep or better. added more volume of shoulder work.

Sat Oct 3

noon
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 10x1 sets
Shoulders db press 70 10x1 sets

late afternoon
Squats 315-365-405-475#70
Calves seated calf machine 2x45lb+25lb 10x2 sets
Shoulders db press 70 10x1 sets
Back bw chins 5x4 sets

Mikey · « **Reply #2093 on:** October 04, 2020, 07:35:16 am »

"* took a vid of the 475 at this PR 196lb. somebody blocked vid at the worst possible time. i was not 198lb because of the very warm weather here lately in SF. red plates here are 45lb and the blue is 35lb.

475 at 196lb
https://www.facebook.com/messenger_media?thread_id=759433802&attachment_id=744519506131477&message_id=mid.%24cAAAAAC1ECkp7GCSixl05t5-aw_gL"

The video isn't working for me

Edit- What's your approximate 40 yard time?

Kingfish · « **Reply #2094 on:** October 04, 2020, 10:56:31 am »

^ not accurately taken but i was getting about mid 4s or lower depending on the guy pressing the stopwatch. lol
peak sprints measured when i was also consistently doing 39-40" SVJs years ago.

Oct 4-10,2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #76 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Oct Week 1 of 4

Sun Oct 4

morning
Squats 315-365-405-455x1
Shoulders db press 70 10x1 sets
Calves seated calf machine 2x45lb+25lb 10x1 sets

noon
Squats 315-365-405-475#71
Shoulders db press 70 10x1 sets
Calves seated calf machine 2x45lb+25lb 10x2 sets

* i worked this saturday night but found a way to use my lunch break to take a good nap. lifted 5am. slept 8am-12noon and lifted after my little preworkout snack. 475 worked.

late afternoon
Squats 315-365-405-455x1
Shoulders db press 70-75 10x1 sets each
Calves seated calf machine 2x45lb+25lb 10x2 sets
Tricep standing cable tricep extension stack#6-6-7-8 10x1 sets each
Rows one arm cable rows stack #10-10-11-11 10x1 sets each

* il log the little movements i've been doing on the cable station.

Mon Oct 5

morning
Squats 315-365-405-455x1
Tricep standing cable tricep extension stack#5-5-6-6 10x1 sets each
Rows one arm cable rows stack #10-11-12-12 10x1 sets each

noon
Squats 315-365-405-475#72
Shoulders db press 75 10x1 sets
Calves seated calf machine 2x45lb+25lb, 2x45lb+35lb 10x1 sets each
Tricep standing cable tricep extension stack#5-5-6-6 10x1 sets each
Rows one arm cable rows stack #10 10x4 sets
Chins bw chins 5x2 sets

Tue Oct 6

morning
Squats 315-365-405-455x1
Shoulders db press 75 10x1 sets
Tricep standing cable tricep extension stack#6-6-7-8 10x1 sets each
Rows one arm cable rows stack #10-10-11-11 10x1 sets each
Calves seated calf machine 2x45lb+25lb, 10x1 sets each

noon
Squats 315-365-405-455x1
Tricep standing cable tricep extension 90-90-100 10x1 sets each
Rows one arm cable rows stack #10-10-10-11 10x1 sets each
Calves seated calf machine 2x45lb+25lb, 10x1 sets

* long head of the tricep getting very good gains for the past few days. using the tricep rope and doing tricep overhead extensions feel very good. it's an isolation movement but i don't care. i do them after the db press.

late afternoon
Squats 315-365-405-455x1
Tricep standing cable tricep extension 90-90-100-100 10x1 sets each
Rows one arm cable rows stack #10-10-11-11 10x1 sets each
Calves seated calf machine 2x45lb+25lb, 10x2 sets
Back bw chins 5x2 sets

* the high volumes of little things got me fatigued. 455 only and it was not even that easy. routine but not easy. will take it easy tmrw morning and get another 475 in the afternoon. i continued with the high volumes because il get a good sleep later anyway.

Wed Oct 7

morning
Squats 315-365-405-455x1
Shoulders db press 75 10x1 sets
Tricep standing cable tricep extension stack#5-5-6-6 10x1 sets each
Rows one arm cable rows stack #10-10-12-12 10x1 sets each
Calves seated calf machine 2x45lb+25lb, 10x1 sets each

noon
Squats 315-365-405-455x1
Tricep standing cable tricep extension stack#5 10x1 sets each
Rows one arm cable rows stack #10 10x1 sets each
Calves seated calf machine 2x45lb+25lb, 10x1 sets each

late afternoon
Squats 315-365-405-475#73
Tricep standing cable tricep extension 90-100 10x1 sets each
Shoulders db press 75 10x1 sets
Rows one arm cable rows stack #10-12 10x1 sets each
Calves seated calf machine 2x45lb+25lb, 10x2 sets
Back bw chins 10x1 sets

* 475 was very explosive. i'm so close to 495 if i deload. the db press im doing for shoulders is with a reverse grip.

Thur Oct 8

noon
Squats 315-365-405-455x1
Tricep standing cable tricep extension stack#5 10x1 sets
Rows one arm cable rows stack #10 10x1 sets
Calves seated calf machine 2x45lb+25lb, 10x1 sets

* slept 8am-12:30pm after work. preworkout meal. lifted 1-1:30pm. sleep again 2:30-4:30pm

late afternoon
Squats 315-365-405-475#74
Tricep standing cable tricep extension stack#6-6-8-8 10x1 sets
Rows one arm cable rows stack #10 5x4 sets
Abs decline bench cable situp stack #4 5x2 sets

* only did the squats at gym. family duties. did the cable work while baby sitting.

Fri Oct 9

noon
Squats 315-365-405-455x1

* 3.5-4hr nap after a lot of standing at work. not feeling very awake so decided to just stay home and lift at garage. this will be interesting because i already have my bearing oly bar from fringesport. everything worked as planned. my squat setup at home is on point now. id get 475 here later after a good sleep. i have my first 455 rep at garage gym on vid. will yt upload soon.

late afternoon
Squats 315-365-405-475#75
Tricep standing cable tricep extension stack 80-100lb 10x1 sets
Rows one arm cable rows stack #10-12 10x1 sets
Calves seated calf machine 2x45lb+25lb-2x45lb+35lb 10x1 sets

* 475 was very heavy. i need better sleep than this 4+2hr daytime long naps. will stop logging the 475 after i get to the 100th single. 25 reps to go. will get that before end of 2020.

first 455x1 at my home gym.
<a href="http://www.youtube.com/watch?v=ykidisLlNGQ" target="_blank">http://www.youtube.com/watch?v=ykidisLlNGQ</a>

Sat Oct 10

morning
Squats 315-365-405-455x1
Tricep standing cable tricep extension stack 80-100lb 10x1 sets each
Rows one arm cable rows stack #10-12 10x1 sets each
Calves seated calf machine 2x45lb+35lb 10x1 sets

late afternoon
Squats 315-365-405-475#76
Tricep standing cable tricep extension stack 80-100lb 10x1 sets each
Rows one arm cable rows stack #10-12 10x1 sets each
Calves seated calf machine 2x45lb+35lb 10x2 sets
Back bw chins 5x2 sets

Kingfish · « **Reply #2095 on:** October 11, 2020, 09:53:20 am »

Oct 11-16,2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #80 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Oct Week 2 of 4

Sun Oct 11

morning
Squats 315-365-405-455x1
Tricep standing cable tricep extension 80lb 10x4 set
Rows one arm cable rows 25-40-40-50 10x1 sets each

* squats gets a bit harder whenever i use multi 10 reps on the other little exercises. i did it again. will take it easy on the noon routine

noon
Squats 315-365-405-425x1
Tricep standing cable tricep extension 80lb 10x1 set

* will keep the mid workout at 425 so i can overshoot better in the afternoon. getting very consistent on the tricep isolation work. standing double hand using a the ropes feel very good.

late afternoon
Squats 315-365-405-455x1
Tricep standing cable tricep extension 80lb 10x2 set
Rows one arm cable rows 50 5x4 sets each
Calves 3x45lb 10x1 sets

* not recovered enough.

Mon Oct 12

morning
Squats 315-365-405-455x1
Tricep standing cable tricep extension 60-80-80 10x1 set
Rows one arm cable rows 30-35 10x1 sets each
Shouders seated chest press 120-135 10x1 set

noon
Squats 315-365-405-425x1
Shouders reverse grip bench press 135 5x2 sets

late afternoon
Squats 315-365-405-475#77
Tricep bw dips 5x2 sets
Rows one arm cable rows 40 10x2 sets
Shouders seated chest press 120-135 5x2 set | reverse grip bench press 135 5x2 sets

Tue Oct 13

morning
Squats 315-365-405-455x1
Tricep standing cable tricep extension 60 10x2 set
Rows one arm cable rows 30-35 5x2 sets each
Shouders seated chest press 120 5x2 set

noon
Squats 315-365-405-475#78
Tricep standing cable tricep extension 60 10x2 set
Rows one arm cable rows 30-40 5x2 sets each
Shouders seated chest press 120 10x2 set
Back bw chins 5x2 sets
Shouders seated chest press 120 10x2 set
Shouders db press reverse grip 75 10x1 sets
Calves seated calf raises 3x45b 10x2 sets

* very strong already at noon. got a smooth 475. the deload on the other lifts worked. had to stop myself from doing more sets even though the movements are still feeling good. did more variety of exercises instead.

late afternoon
Squats 315-365-405-455x1
Tricep standing cable tricep extension 60 10x2 set
Rows one arm cable rows 30-40 5x2 sets each
Tricep bw dips 5x2 sets
Back bw chins 5x2 sets

Wed Oct 14

morning
Squats 315-365-405-455x1
Tricep standing cable tricep extension 60 10x4 set
Rows one arm cable rows 35 5x4 sets each
Calves seated calf raises 3x45b 10x1 sets

noon
Squats 315-365-405-475#79
Tricep standing cable tricep extension 60 10x3 set, 20x1 set
Rows one arm cable rows 35 10x4 sets each
Calves seated calf raises 3x45b 10x1 sets

* still strong already. the less intensity on the other things is working. bw a little bit up to 200-202. i still get down to 198-200 empty in the morning before my first preworkout 200kcal mini meal.
* will lift again at 5-530pm but will do this at home. the peak hours at the gym creates a long wait line outside because of the 10% limited capacity. 50 people only so people are asked to wait until someone comes out. did both 475 noon lifts at the gym.

late afternoon home
Squats 315-365-405-455x1
Front bw dips 10x2 sets
Back bw chins 5x2 sets

Thur Oct 15

noon home garage
Squats 315-365-405-455x1

* not so bad after a long first day of 13hr night work. got 4hr nap and lifted at home after the mini meal (200 kcal). main meal (600 kcal) afterwards. i eat this same combo 4x per day. totals to 3-3.2K depending on how many extra 110kcal protein shakes i drink.

late afternoon gym
Squats 315-365-405-475#80
Front standing tricep extension 60 10x2 sets, 20x1 sets | reverse grip db press 75 10x1 sets | seated chest press machine 120 10x2 sets
Back one arm rows 35 5x2 sets, 20x1 sets | one arm row high pull 40 5x2 sets, 20x1 sets
Calves seated calf raise 3x45lb 10x1 sets

* slept 8-12, then 2-4pm. 2nd workout at 5pm. was very strong. 475 was quick. very close again to 495.

Fri Oct 16

noon home garage
Squats 315-365-405-455x1

late afternoon home garage
Squats 315-365-405-455x1
Shoulders reverse grip bench press 135 10x2 sets
Rows one arm rows 80 10x2 sets
Tricep standing cable tricep extensions 60 10x2 sets, 20x1 sets

* not very strong. need more sleep.

Sat Oct 17

noon home garage
Squats 315-365-405-455x1

* could have continued with my 475 top sets but i went back to doing 10 reps on the little things. not the smartest thing to do but it felt very good at that time. using light-med weight makes the reps feel smoother and smoother the more reps you do. will strictly follow my plan from now.

late afternoon at gym
Squats 315-365-405-455x1
Rows one arm rows 40-50 5x1 sets each
Tricep standing cable tricep extensions 80 5x2 sets
Calves seated calf raise 3x45lb 5x2 sets

Kingfish · « **Reply #2096 on:** October 18, 2020, 10:02:48 am »

Oct 18-24,2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#27
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Oct Week 3 of 4

Sun Oct 18

morning
Squats 315-365-405-455x1
Rows one arm rows mid 60 5x4 sets | high row 80 5x4 sets | face pull 40 5x4 sets
Tricep one arm standing cable tricep extensions 20-30 5x2 sets | seated chest press machine 105-120 5x2 sets | one arm cable raise 30 5x4 sets
Calves seated calf raise 3x45lb 5x2 sets

* doing some light conditioning work at the cable station doing a variety of push/pull. don't really care about the weight as long as i feel some resistance to guide the ROM.

noon at gym
Squats 315-365-405-475#81
Rows one arm rows mid 60 5x4 sets | high row 80 5x4 sets | face pull 40 5x4 sets
Tricep one arm standing cable tricep extensions 30 5x4 sets | seated chest press machine 105-120-135-150 5x1 sets | one arm cable raise 30 5x4 sets

late afternoon at gym
Squats 315-365-405-455x1
Rows one arm rows mid 80 5x4 sets | high row 80 5x4 sets | face pull 40 5x4 sets
Tricep one arm standing cable tricep extensions 30 5x4 sets
Calves seated calf raise 3x45lb 5x2 sets

Mon Oct 19

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35 5x4 sets | lateral raise 30 5x4 sets | face pull 20 5x4 sets
Tricep one arm standing cable tricep extensions 10-15 5x2 sets | seated chest press machine 120-135 5x2 sets

* will only have 1 workout left for today because of a 3-11pm overtime at work. feeling good so far.

noon at gym
Squats 315-365-405-475#82
Rows one arm rows mid 40-40-50-50 5x1 sets | high row 50-60 5x1 sets | face pull 25 5x4 sets
Tricep one arm standing cable tricep extensions 10-10-15-15 5x1 sets | seated chest press machine 120-135 5x2 sets
Calves seated calf raises 3x45b 5x1 sets

Tue Oct 20

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35-40-42.5-45 5x1 sets | lateral raise 25-25-25-25 5x1 sets | face pull 40-40-40-40 5x1 sets
Tricep one arm standing cable tricep extensions 10-10-15-15 5x1 sets | seated chest press machine 120-120-135-135 5x1 sets

* very strong tuesday morning. will get 475 later. might think of a deload on wed morning up to 405-425 only and try 495 on the afternoon if all goes as planned.

noon
Squats 315-365-405-495#26
Rows one arm rows mid 37.5-40-42.5-42.5 5x1 sets | lateral raise 25-27.5-27.5-30 5x1 sets | face pull 40-40-40-40 5x1 sets | pulldown 50-50-50-60 5x1 sets
Tricep one arm standing cable tricep extensions 10-15-20-20 5x1 sets | seated chest press machine 120-120-135-135 5x1 sets, 150-165-180-195 3x1 sets
Calves seated calf raise 3x45lb 5x1 sets

* was at gym and dared a lifting buddy to do another double on 315 after i saw him doing a good grind on his last double. he agreed only if i attempt 495 when he gets the set. peer pressure. lol. my 405 was more explosive than usual so i did not hesitate on the dare. i was a lot more tense than i had to. the rep was very fast. the preworkout 200kcal mini meals i've been doing for the pass few days added good mass to my bw. i'm back to 204lb again and still leanish. it was a good day.

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-42.5-47-47 5x1 sets | lateral raise 30-30-30-30 5x1 sets | face pull 40-40-40-40 5x1 sets-rest | pulldown 50-50-50-60 5x1 sets-rest
Tricep one arm standing cable tricep extensions 10-15-20-20 5x1 sets | seated chest press machine 120-120-135-135 5x1 sets, 150-165-180-195 3x1 sets-rest
Calves seated calf raise 3x45lb 5x1 sets-rest

Wed Oct 21

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35-37.5-37.5-37.5 5x1 sets | lateral raise 25-25-25-25 5x1 sets | face pull 40-40-40-40 5x1 sets rest | side lateral 7.5-7.5-10-12.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-10-15-15 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets

* felt just as strong as yesterday morning.

noon
Squats 315-365-405-495#27
Rows one arm rows mid 37.5-40-40-40 5x1 sets | upright rows 25-27.5-30-30 5x1 sets | side lateral 7.5-7.5-10-12.5 5x1 sets | pulldown 50-50-60-60 5x1 sets
Tricep one arm standing cable tricep extensions 15-15-20-20 5x1 sets | seated chest press machine 120-120-135-135 5x1 sets
Calves seated calf raise 2x45lb-3x45lb-3x45lb 5x1 sets

* 495 not as quick as yesterday. still not a back breaker.

495@204bw
<a href="http://www.youtube.com/watch?v=91cudJdLn98" target="_blank">http://www.youtube.com/watch?v=91cudJdLn98</a>

late afternoon at home
Shoulders reverse grip incline bench 135-135-155-155 5x1 sets, 175-185 3x1 sets, 205-225 2x1 sets
Tricep standing cable tricep extension 10-10-15-15 5x1 sets

Thur Oct 22

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35-37.5-40-40 5x1 sets | upright rows 25-25-25-25 5x1 sets | face pull 40-40-40-40 5x1 sets rest | side lateral 7.5-7.5-10-12.5 5x1 sets rest
Tricep one arm standing cable tricep extensions 10-15-15-20 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

* had a good 2hr lunch break nap and was able to do a quick morning workout. felt strong. back not fatigued with all the heavy bench press but its too early to say.

noon
Squats 315-365-405-475#83
Rows one arm rows mid 37.5-40-42.5-42.5 5x1 sets | upright rows 25-25-25-25 5x1 sets | face pull 40-40-40-40 5x1 sets rest | side lateral 10-10-12.5-12.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-15-20-20 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

* 475 felt like a routine 455 top set. could have done a challenging 495 but don't want to burn out on the work half of the week

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 37.5-40-42.5-42.5 5x1 sets | upright rows 25-25-30-30 5x1 sets | face pull 40-40-40-40 5x1 sets rest | side lateral 10-10-12.5-12.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-15-20-20 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

Fri Oct 23

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35-37.5-40-40 5x1 sets | upright rows 25-25-30-30 5x1 sets | side lateral 7.5-7.5-10-12.5 5x1 sets rest
Tricep one arm standing cable tricep extensions 10-15-15-20 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

noon
Squats 315-365-405-475#84
Rows one arm rows mid 35-45 5x1 sets | upright rows 25-35 5x1 sets | face pull 30-40 5x1 sets
Tricep one arm standing cable tricep extensions 10-25 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

* doing the light-medium exercises without counting the total sets anymore. i jump from one hand to the other hand, then to the next movement without stopping. not rushing but no breaks aside from little water sips and reconfiguring the cable station. i rotated with 4 movements today and did them for almost 40 mins. did not even sweat. all paused reps with full ROM.

late afternoon at home
Inclined Bench Press close grip 135-155-175-185-185, 135-135 5x1 sets
Rows one arm rows 35-47.5 5x1 sets | upright rows 25-40 5x1 sets
Tricep one arm standing cable tricep extensions 10-25 5x1 sets

Sat Oct 24

morning
Squats 315-365-405-455x1
Rows one arm rows mid 37.5-40 5x1 sets | upright rows 37.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-15-15 5x1 sets

noon
Squats 315-365-405-475#85
Rows one arm rows mid 37.5-42.5 5x1 sets | upright rows 37.5-42.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-20 5x1 sets

late afternoon at home
Incline close grip bench 135-135-185-185 5x1sets
Rows one arm rows mid 40-40-40-40 5x1 sets | upright rows 40-40-40-40- 5x1 sets
Tricep one arm standing cable tricep extensions 10-10-15-15 5x1 sets, one arm tricep pulldown 15-15-15-15 5x1 sets

Kingfish · « **Reply #2097 on:** October 25, 2020, 09:42:33 am »

Oct 25-31, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#34
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Oct Week 4 of 4

Sun Oct 25

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-40-45-45 5x1 sets | upright rows 40-40-40-40- 5x1 sets
Tricep one arm standing cable tricep extensions 10-10-15-15 5x1 sets, one arm tricep pulldown 15-15-17.5-17.5 5x1 sets

noon
Squats 315-365-405-495#28
Rows one arm rows mid 60 5x1 sets | upright rows 47.5 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets, one arm tricep pulldown 17.5 5x1 sets

* only logging the max weight on the cable routine. i go thru at least 4 rounds of 4-5 combo of push/pull. could go up to 6-8 max if i still feel good. squat with 495 felt very good. very strong at this low 200lb bw.

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 60 5x1 sets | upright rows 52.5 5x1 sets
Tricep one arm standing cable tricep extensions 40 5x1 sets, one arm tricep pulldown 20 5x1 sets
Inclined bench press 135-135-155-155-175-175 5x1 sets

Mon Oct 26

morning
Squats 315-365-405-455x1
Rows one arm rows mid 47.5 5x1 sets | upright rows 40 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets | one arm tricep pulldown 30 5x1 sets

noon at home
Squats 315-365-405-455x1
Inclined bench press 135-135-155 5x1 sets

* felt very strong again this morning and should be at least a 475 this noon but had to lift at home due to baby watch. my plates at home feel heavier. i do not know anything else to upgrade to have the same commercial gym setup. well, when it make it to 475-495 at my garage, il probably be doing 30lb more at the gym. took it easy and will lift at gym later. the 455 felt as heavy as yesterdays 495 at gym.

late afternoon
Squats 315-365-405-495#29
Rows one arm rows mid 60 5x1 sets | upright rows 47.5 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets, one arm tricep pulldown 17.5 5x1 sets
Inclined bench press 135-135-155-155-175-175 5x1 sets

* did the 5pm workout at the gym and it was another 495 top set. got plenty of sleep from the noon workout. i had nothing else to do but take a nap watching baby. i have 15 singles to go for the 475 before i stop counting it. the 495s are not helping with my goal. lol.

Tue Oct 27

morning
Squats 315-365-405-455x1
Rows one arm rows mid 47.5 5x1 sets | upright rows 42.5 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets | one arm tricep pulldown 30 5x1 sets
Inclined bench press 135-135-155-155 5x1 sets

* squats felt harder than the usual morning. the 495 in the late afternoon yesterday threw my fatigue schedule off. i will have time again for gym at noon. will see if i come back a lot stronger.

noon
Squats 315-365-405-495#30
Rows one arm rows mid 60 5x1 sets | upright rows 47.5 5x1 sets | face pull 5x1 sets
Tricep one arm standing cable tricep extensions rest 20 5x1 sets, one arm tricep pulldown 17.5 5x1 sets

* 495 felt routine again. skipped the overhead tricep extensions because my left elbow is starting to fell tired. no sign of that fatigue on the pulldown so continued with that tricep exercise.

afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 60 5x1 sets | upright rows 47.5 5x1 sets | face pull 5x1 sets
Tricep one arm standing cable tricep extensions rest 20 5x1 sets, one arm tricep pulldown 17.5 5x1 sets
Inclined bench press 135-155-175x5, 185x2, 225-245x1, 225x1, 185-185x5

* did the squat routine without any breaks including the 405-455 transition. tuesday is most guys leg day so i don't want to hold the rack too long on rush hr.

Wed Oct 28

morning
Squats 315-365-405-455x1
Rows one arm rows mid 47.5 5x1 sets | upright rows 42.5 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets | one arm tricep pulldown 30 5x1 sets

noon
Squats 315-365-405-495#31
Rows one arm rows mid 47.5 5x1 sets | upright rows 42.5 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets | one arm tricep pulldown 30 5x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 60 5x1 sets | upright rows 42.5 5x1 sets | one arm face pull 60 5x1 sets
Tricep one arm standing cable tricep extensions 20 rets 5x1 sets | one arm tricep pulldown 20 5x1 sets

Thur Oct 29

morning
Squats 315-365-405-455x1
Rows one arm rows mid 47.5 5x1 sets | upright rows 42.5 5x1 sets | one arm face pull 60 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets | one arm tricep pulldown 30 5x1 sets

* been days now since my last calf raise. my workouts have been very quickly using only a squat rack and the cable station. calf raise will add another 10-15min to my 30min routine.

noon
Squats 315-365-405-495#32
Rows one arm rows mid 47.5 5x1 sets | upright rows 42.5 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets | one arm tricep pulldown 30 5x1 sets
Calves seated calf raises 2x45, 2x45+25 5x2 sets each

late afternoonn
Squats 315-365-405-455x1
Rows one arm rows mid 47.5 5x1 sets | upright rows 42.5 5x1 sets | one arm face pull 80 5x1 sets
Tricep one arm standing cable tricep extensions 20 5x1 sets rest | one arm tricep pulldown 30 5x1 sets rest

Fri Oct 30

noon
Squats 315-365-405-455x1
Rows one arm rows mid 50 5x1 sets | upright rows 40 5x1 sets | one arm face pull 50 5x1 sets
Tricep one arm standing cable tricep extensions 17.5 rest 5x1 sets | one arm tricep pulldown 17.5 5x1 sets

* no morning workout today. got tired at work and did not get a post lunch nap. if i get a good 60-75min nap during my lunch break at work, i feel not very tired in the morning and can squeeze in a quick 30min workout.

late afternoon
Squats 315-365-405-495#33
Rows one arm rows mid 47.5 5x1 sets | upright rows 40 5x1 sets
Tricep one arm standing cable tricep extensions rest 5x1 sets | one arm tricep pulldown 17.5 5x1 sets

Sat Oct 31

morning
Squats 315-365-405-455x1
Inclined close grip bench press 135-155-175-175 5x1 sets

noon
Squats 315-365-405-495#34
Rows one arm rows 40-50-60-60 5x1 sets | upright rows 30-35-40-50 5x1 sets
Tricep one arm standing cable tricep extensions 15-20 5x1 sets | one arm tricep pulldown 15-20 5x1 sets

* 7th straight day of 495 top set. yey. this is my 4-night work schedule.

late afternoon
Squats 315-365-405-455x1
Rows one arm rows 40-50-60-60 5x1 sets | upright rows 30-35-40-50 5x1 sets
Tricep one arm standing cable tricep extensions 15-20 5x1 sets | one arm tricep pulldown 15-20 5x1 set

Kingfish · « **Reply #2098 on:** November 01, 2020, 10:08:31 am »

Nov 1-7, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#40| 505#1
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Nov Week 1 of 4

Sun Nov 1

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-40-45-45 5x1 sets | upright rows 30-40 5x1 sets
Tricep standing cable tricep extensions 40-50-60 5x1 sets, one arm tricep pulldown 15-15-17.5-17.5 rest

noon
Squats 315-365-405-495#35
Rows one arm rows mid 40-50-60-80 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 15-20 5x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-40-45-45 5x1 sets | upright rows 30 5x1 sets
Tricep standing cable tricep extensions rest 5x1 sets, one arm tricep pulldown 15-15-17.5-17.5 rest

Mon Nov 2

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10 5x1 sets
Shoulders seated chest press machine 120-120-120-120 5x1 sets

noon
Squats 315-365-405-495#36
Rows one arm rows mid 40-50-60-80 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10-20 rest 5x1 sets
Shoulders seated chest press machine 120-225 5x1 sets

Tue Nov 3

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10 5x1 sets
Shoulders seated chest press machine 120-180 5x1 sets

noon
Squats 315-365-405-505#1
Rows one arm rows mid 40-50-60-80 rest 5x1 sets | upright rows 25 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10-20 rest 5x1 sets
Shoulders seated chest press machine 165-180 5x1 sets

* was only planning my usual 495 on a good day top set but the gym ran out of blue plates. i do not have a lot of time because of baby duties so i had to do with whats left. 3 blue, 2 yellow and a green. better than 5 blues and a steel 2.5lb. felt just as heavy as a 495 on a bad day. there is only 1pc of blue plate on vid because the other was stolen. not an even number left.

505lb at 204bw.
<a href="http://www.youtube.com/watch?v=x67WUUXTt-I" target="_blank">http://www.youtube.com/watch?v=x67WUUXTt-I</a>

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60-80 rest 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10-20 rest 5x1 sets
Shoulders seated chest press machine 165-180 5x1 sets

Wed Nov 4

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10 5x1 sets
Shoulders seated chest press machine 120-165 5x1 sets

noon
Squats 315-365-405-495#37
Rows one arm rows mid pull 40-50 5x1 sets | one arm rows high pull 40-50 5x1 sets |upright rows 25-55 5x1 sets
Shoulders seated chest press machine 120-225 5x1 sets, 240-255 3x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60-80 rest 5x1 sets | upright rows 25-30-40 5x1 sets
Shoulders seated chest press machine 120-195 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 3x45lb 5x1 sets

Thur Nov 5

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 25-30 5x1 sets
Shoulders seated chest press machine 120-165 5x1 sets

noon
Squats 315-365-405-495#38
Rows one arm rows mid pull 40-50 5x1 sets | one arm rows high pull 40-50 5x1 sets | upright rows 25-50 5x1 sets
Shoulders seated chest press machine 120-255 5x1 sets

* removed the tricep isolations from my routine. the seated chest press machine using a neutral narrow grip does a better job. i just log the weights but the sets i do is done for time. i do a chest press / row combo non stop for 15-60mins or more if im feeling stronger. the first 15mins of workout is for the squat.

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60-80 rest 5x1 sets | upright rows 25-30-40 5x1 sets
Shoulders seated chest press machine 120-225 5x1 sets

Fri Nov 6

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 rest 5x1 sets | upright rows 25-30-40-50 5x1 sets
Shoulders seated chest press machine 150-190 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets

noon
Squats 315-365-405-495#39
Rows one arm rows mid pull 40-50 5x1 sets | one arm rows high pull 40-50-60 5x1 sets | upright rows 25-50 5x1 sets
Shoulders seated chest press machine 120-255 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid pull 40-90 5x1 sets | one arm rows high pull 40-50-60 rest 5x1 sets | upright rows 25-50 5x1 rest sets
Shoulders seated chest press machine 150-225 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets rest

Sat Nov 7

morning
Squats 315-365-405-455x1
Rows one arm rows mid 50-60 5x1 sets | upright rows 25-30-35 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

noon
Squats 315-365-405-495#40
Rows one arm rows mid pull 50-60 5x1 sets | one arm rows high pull 40-50-60 rest 5x1 sets | upright rows 25-50 5x1 sets
Shoulders seated chest press machine 150-285 5x1 sets

late afternoon at home
Squats 315-365-405
Shoulders inclined bench press 185 5x1 sets

vag · « **Reply #2099 on:** November 02, 2020, 06:50:43 am »

Kill that 500lbs milestone already now that 495 feels routine. Just for logging something > 500

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