Author Topic: Kingfush (Read 1056737 times)

Kingfish · « **Reply #2145 on:** June 28, 2021, 10:22:25 pm »

Quote from: LBSS on June 28, 2021, 09:08:01 am

i've been neglecting the forum for a little while, always a pleasure to catch up on kf's journal and feel terrible about my own lack of discipline. we stan a legend.

relax and slowly get back to what you do to make the best version of yourself. this pandemic has affected so many lives. goodluck buddy.

Kingfish · « **Reply #2146 on:** July 04, 2021, 09:05:40 am »

July 4-10, 2021

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

July Week 1 of 4

Sun July 4

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x2 sets | high rows 10x2 sets
One arm standing shoulder press 10x2 sets

* been skipping the seated row machine. i feel better contraction in my back using the cable resistance with tricep rope attachment. i can only go light on these because of the lack of bracing. i will still keep the seated row on my routine as my heavy exercise but will not do them often. tires my hands.

10:30am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

4:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x10-3 sets

Mon July 5

5:00am
Squats 315 1x5
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* left quad tired for yesterday overexertion on the 495. didn't think of it much and thought i just needed more sleep. i lifted on the bad area of the platform because someone was deadlifting behind me. should have waited and did my rep in the middle where its very flat. will be fine later.

5:00pm
Squats 315-405
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Tue July 6

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* full workout in the morning. everything felt good. took 25 mins. the functional trainer routine uses very light weights for reps with very little rest.

12:00pm
Squats 315s-405
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* quick noon lift at home. busy with baby sitting

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Wed July 7

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 200x1
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* felt good with the press and added a 200x1. it was not a grind. could have gotten a double. stopped at single so i don't tire anything. workouts been going steady without anything getting broken.

9:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2, 200x1 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Thur July 8

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* very hot lunch time workout. heat wave here in SF for the next 3 days. will skip afternoon workout because it will be very hot for sure. will lift at night during lunch break at work.

10:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Fri July 9

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

1:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

9:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Sat July 11

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

1:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Seated Shoulder Lat Machine #10-12-14x3, #16x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* added the lat machine because i saw somebody doing it and got interested again because he seems to be having a very good time with it. lol. i will use the same method of minimal reps, high weight and resets so i don't tire anything. will no one hand pulldowns on the functional trainer with very light weight but higher volumes. that combo seems to work for me

7:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x3
Seated Shoulder Lat Machine #14-15-16x3, #17x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Kingfish · « **Reply #2147 on:** July 11, 2021, 09:40:19 am »

July 11-17, 2021

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

July Week 2 of 4

Sun July 11

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

12:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

6:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Mon July 12

5:00am
Squats 315-405
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* legs not very fresh this morning. got fatigued last night

. will lift better later. seated shoulder press machine busy. not also a bad time to skip it.

11:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

6:00pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Tue July 13

5:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* some couple using the seated shoulder press machine that i like. skipped it and did more of the light-medium weight single arm cable overhead press.

11:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

5:00pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Wed July 14

5:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

11:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

6:00pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Thur July 15

5:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15-16x3, #17x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

11:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15x3
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

10:00pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155x3
Seated Shoulder Lat Machine #14-15x3
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Fri July 16

5:00am
Squats 315-405
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15x3
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* core little unstable most likely from the added vertical pulling routine. remove that again. too much fatigue.

11:30am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

10:30pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Sat July 17

8:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

1:30pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

6:30pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Kingfish · « **Reply #2148 on:** July 18, 2021, 09:33:45 am »

July 18-24, 2021

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

July Week 3 of 4

Sun July 18

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

* 495 feeling heavier than usual later. my core is getting taxed by the unsupported overhead pressing. skipped all pressing this morning. could have done anything i want because the gym was near empty. will see if my squat improved by a lot later. it should.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm lying shoulder raise 10x1-3 sets rest

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm lying shoulder raise 10x1-3 sets rest

Mon July 19

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm lying shoulder raise 10x1-3 sets rest

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm lying shoulder raise 10x1-3 sets rest

Tue July 20

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

* leaning down to 208-212. 495 feeling heavier and heavier. skip the other lifts to give better recovery to the legs. 495@208lb by itself is not very difficult but adding the volumes of upperbody push/pull makes it so much more challenging.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 120HRM

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 120HRM rest

Wed July 21

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 117HRM

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 117HRM rest

4:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 65-80-95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 117HRM rest

Thur July 22

5:00am
Squats 315s
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 80-95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 122HRM 263kcal burned

* core is jello from the backup volumes of shoulder pressing yesterday. leg strength is good but power leaks on the mid section. will rest and try to go heavier later in the afternoon.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 142HRM 263kcal burned

* did the 495 already. it was ok but not routine easy. i will not get decent post workout sleep after the last workout so decided to just to it midday and get a good afternoon nap for better recovery.
* heart rate so easy to elevate if i'm in a warmer room. i spend the same effort this morning doing the same pace/incline but was only able to get to 122BPM max. i don't like getting sweaty but no way around it on this mid 70s noon weather.

10:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 200x1, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 142HRM 263kcal burned rest

* legs feel tired from the walking today. didn't even bother with 315-405. just full rest and do it again tmrw noon.

Fri July 23

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 122HRM 263kcal burned rest

11:00am
Squats 315-405
Row Machine 235-250-265x3, 280-295x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 142HRM 263kcal burned rest

* legs tired from the 9% inclined walking. went too much intensity too soon. skipped squats on the morning workout and legs still not 495 strong after good breakfast and 4hr sleep.

9:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 142HRM 263kcal burned rest

* legs feeling better now but still not completely fresh from the 20 mins of 9% inclined walk.

Sat July 24

7:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 122HRM 263kcal burned rest

Kingfish · « **Reply #2149 on:** July 25, 2021, 10:10:53 am »

July 25-31, 2021

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

July Week 4 of 4

Sun July 25

5:00am
Squats 315-405
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

11:00am
Squats 315-405
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

* went water park yesterday. carrying 35lb baby all day got me tired. skipped workout for the rest of that day. left leg little hip extensor now feeling a little off. stopped at 405s until the discomfort is gone. all other exercise is good.

4:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

* a muscle on my right outer upper thigh felt like it untangled on the concentric of the 495. it did not feel like a torn muscle but the movement of the muscle belly was enough to get me worried. i was already close to the top of the rep and i did not lose power anyway so i completed the rep and also walked it back to rack. walking and any movement with my left leg is normal.
* skipped the rowing last workout because someone was camping on the machine. got very strong now and did 295

Mon July 26

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
Lying Upright Rows 10x1-3 sets rest

11:00am
Squats 315-405-495 rest | 315s
Row Machine 235-250-265x3, 280-295x2, 175x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
Lying Upright Rows 10x1-3 sets rest

* little part of the left quad upper portion area still tender. can do up to 405 but prefer to rest. 315s only for blood flow to aid recovery. was already smooth and ready for 405 after the 5th single but stopped there.

4:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 125x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
Lying Upright Rows 10x1-3 sets

* legs need more skipped workouts. will got 405+ tmrw or wed. other lifts getting stronger. max stack on both rowing and shoulder pressing. felt like i could do 295x5 on the rows and 200x3-4 on the shoulder press. stopped before i fatigue my core and add to the squat setback.

Tue July 27

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets

* doing repetitions of light-medium weight pressing lying flat down on my back using the functional trainer to minimize lowerback involvement. seems to work.
* left quad still not 100% but will do some 315-405 later in the day for recovery work.

11:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 190x10
Seated Shoulder Press Machine 140-155-170x3, 185x3, 125x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max

5:00pm
Squats 315-405-455
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x3, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

Wed July 28

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets
Lying one arm cable press 10x1-4 sets

11:00am
Squats 315-405-455
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

* i figured out the function of the upper quad muscle that i strained the other day on my left leg. its an adductor muscle. the squat does not hurt if i concentrate on keeping my quads/toes facing directly forward. thats how i squat anyway but i sometimes point toes outward a little for more ROM. not right now. almost painless at 455 yesterday and this lunch time.

5:30pm
Squats 315-405-455 rest
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

Thur July 29

6:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets
Lying one arm cable press 10x1-4 sets

11:00am
Squats 315-405-455 rest
Row Machine 235-250-265x3, 280x2, 205-205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

* will save the strongest 3rd workout today for the squats so i recover better.

5:00pm
Squats 315-405-455
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

* pain free now on the squat but will still limit to 1x 495 a day for a few workouts.

Fri July 30

7:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets
Lying one arm cable press 10x1-4 sets

11:00am
Squats 315-405-455 rest
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

5:00pm
Squats 315-405-455
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

* being doing more 315 singles when i squat 1x/day. 495 getting easier and easier now. il be 100% in a few more workouts but all looking good.

Sat July 31

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets
Lying one arm cable press 10x1-4 sets

* skipped the morning workout. too busy at work. did not get a good nap. midday workout was very strong already. did my 495 for the day.

5:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10-10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10-10-10
Functional Trainer
Rows mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets
Lying one arm cable press 10x1-4 sets

Kingfish · « **Reply #2150 on:** August 01, 2021, 09:13:45 am »

Aug 1-7, 2021

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

Aug Week 1 of 4

Sun Aug 1

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115-120x10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

* increase the backoff weight on the shoulder pressing to 115 and 120. the 115 still feels light-medium up to 10 reps. the 120 set 3mins after the 115 feels heavy after the 6th rep. will keep the weight to 115max for now. was very strong on the 200x2. could have done 4. kept to 2 to save my back.
* legs now pain free but coordination is lacking. need to come back to at least 2x squat/day or add some form of backup volume.

5:00pm
Squats 315-405-495 rest. 315-405 only
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

* did a quick 315-405 squat for coordination. will do again in the morning and save the 495 on the strongest workout for now until i get my confidence back doing 3x 495 daily and not break anything.
* at the end of this month Aug 30 2021, i would complete the daily squat for a decade milestone. time flies when youre having fun. IMO, the most impressive thing about that is not the daily 405+ weights or the multi squat sessions a day on most days.. its me not getting any serious injury. i have 4 weeks left to not screw it up. i'm coming from a slight strained left adductor but thats almost fixed now.

Mon Aug 2

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

5:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

Tue Aug 3

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115-115x10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115 x10-10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

5:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

Wed Aug 4

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115-115x10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115 x10-10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

* exact same routine as yesterday lunch time. limiting the back off rowing to a single 205x10. even if the 205 weight feels medium-light and a good backoff intensity, 205 is still 205. it will fatigue me faster than the 115 i use on the pressing.

10:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

Thur Aug 5

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115 x10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

Fri Aug 6

7:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

* legs 100% back now. 495 was alright at this BW210-212. could have forced a 495x2 routine backoff. will add more of the walking again but will keep the incline to 6% so i don't over fatigue my legs. i still prefer to be leaner in the low 200s or high 190s. i will slowly go down in weight again. i prefer to look better than get 545+ top heavy single. here comes the chicken breasts/egg white routine.

Sat Aug 7

7:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

* did the 495 after a work night because i got decent nap on my lunch break. felt good already and did the 495 like it was an afternoon lift. so happy for this. no more 9% incline. that added too much fatigue to my legs and broke me.

12:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

7:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115 x10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

* july 21 was the last day i did a 3x 495x1 in a day. wow. it feels very good to be healthy again. i have to be very careful in adding things to my routine. things work so if i want to add things, have to do it very gradually.

Kingfish · « **Reply #2151 on:** August 08, 2021, 09:32:22 am »

Aug 8-14, 2021

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

Aug Week 2 of 4 BW 208-212

Sun Aug 8

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* 495 was heavy. back leaked energy. too many 200x2 top set on the seated shoulder press. have to freshen back some more. kept the backoff press to 110x10 only. will lift better later.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* a lot better than the morning. still not strong enough for backoffs. its ok. as long as i can get the 495 without a sticking point at this leanish bw 208.

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 120x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* another routine strong day. could have been stronger but exerted too much in the morning because energy leaked on my core. deloading the seated pressing and not going top stack of 200.

Mon Aug 9

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 120x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* 495 better than yesterday mornings. core is more recovered.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10 rest backoff
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* i had to do 2 sets of singles on the 315 because the first set lately has been not very smooth. skipping the backoff of the shoulder pressing for more core recovery.

Tue Aug 10

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10 skip backoff
Seated Shoulder Press Machine 140-155-170x3, 185x2, 120x10 skip backoff
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10 skip backoff
Seated Shoulder Press Machine 140-155-170x3, 185x2, 120x10 skip backoff
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Wed Aug 11

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* removed the 205x10 seated row backoff. its tiring. no wonder i can't figure out a breathing rhythm while doing 10 reps of these.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* bw still in the 208-212. i'm hesitating on losing weight because i might not get a 495 on the last week of the month. i want to end my 10-year daily squat with a 495. no point in chasing 545 again and be not lean. 495 is a good parting weight.

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Thur Aug 12

7:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Fri Aug 13

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

12:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Sat Aug 14

7:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

12:00pm
Squats 315-405-495 +15
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* finally the deload on rowing volumes added better recovery for my squat. got the 495 this lunch time with more in the tank. i could have done backoff 2-3 reps but im still catching up on sleep coming from a 3-day work week, il do the backoff volumes some other time.
* about time i get to use the +X on my top single. on my best day, the 495 get a +55 for that 545 single. im sure i could have gotten an ugly 550 but another 10lb on top of how that 545 rep looked like is wishful thinking.

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Kingfish · « **Reply #2152 on:** August 15, 2021, 09:45:24 am »

Aug 15-21, 2021

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

Aug Week 3 of 4 BW 208-212

Sun Aug 15

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* last week, the 3rd week of aug was a perfect week. 495 singles 3x per day. no accumulated fatigue. bare minimum to maintain. i am now setup to overshoot in the next few workouts on the 495. i will increase intensity but only on a day or two. no need to accumulate fatigue. i want to get to end of the month on an overshoot.

12:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Mon Aug 16

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* bw consistent lately below 210. been eating less whole eggs and using a 17kcal per piece eggwhites. the same complete egg protein without much of the fat and other good nutrients (that i get anyway from the 1/3 potion of meal with yellow). not feeling any strength loss at the gym but also not feeling extra thick too.

Tue Aug 17

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* added 200 top set to the shoulder press. will very rarely do this but the 185 was too fast today. 200x2 was not very slow either. could grind a 200x5 if i wanted too and burn out my core at the same time.

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Wed Aug 18

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:30am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Thur Aug 19

7:30am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2,
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

12:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Fri Aug 20

7:30am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* i lift better at 730 compared to my 5am or 11am lifts. almost as good as the 5pm but not as alert as i'm coming of a 13hr night work. i get decent naps during breaks and that helps a lot in lifting the 495.

12:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Sat Aug 21

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

9:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Kingfish · « **Reply #2153 on:** August 22, 2021, 11:27:40 pm »

Aug 22-28, 2021

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

Aug Week 4 of 4 BW 208-212

Sun Aug 22

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* on a sat/sun weekend water park and only lifted in the morning.

Mon Aug 23

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

6:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-160 10x2 sets
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* exactly 1 week to go before aug 30, 2021. 10yr daily squat milestone. will continue with routine. added more backoff volumes of the little lifts but kept the weight light so i don't fatigue on anything. feeling very good right now.

Tue Aug 24

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495, 495x3
Row Machine 235-250-265x3, 280x2, 145-145x10, 145x20
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* one overshoot day this week. bw 214-216lb. caloric excess over the weekend. had a good time. so strong this afternoon. did not do x20 on the shoulder press. don't want to wreck my core.

Wed Aug 25

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Cardio Inclined Walking 1 mile, 20 mins, 3mph@4% max HR 113bpm.

* added very light cardio for conditioning. will start with very low intensity. i broke myself last time doing 3.4mph at 9% incline.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95x20
Functional Trainer Rows 35-40-45 mid rows 20x1-2 sets | high rows 20x1-2 sets | lying upright rows 20x1-2 sets

* squats not as bad as i thought coming from a 495x3 yesterday. no way im fresh enough for another routine 495x3 but could have done x2 if i pushed for it. saved the energy and did more of the lighter reps of the little lifts. doing little things to 20 reps now.

Thur Aug 26

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* coordination effect of the 495 triple working right now. still do a 3min rest between 405-495 but eventually i'll be back to my peak and not take any rest. the loading of the plates will be the rest.

11:30am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95-95x10
Functional Trainer Rows 35-40-45 mid rows 20x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Fri Aug 27

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* rest the backoff 10s on the rowing.

11:30am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495, 495x2
Row Machine 235-250-265x3, 280x2, 145-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-100-100x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Sat Aug 28

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100-100x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

jumperer · « **Reply #2154 on:** August 28, 2021, 08:45:31 pm »

hey, i haven't been too active on this forum lately but still remember you. i see you still weightlift, but do you still do jump training? i remember you used to be able to dunk 2 handed off a standing vert lol, that was crazy.

Kingfish · « **Reply #2155 on:** August 28, 2021, 10:00:00 pm »

Quote from: jumperer on August 28, 2021, 08:45:31 pm

hey, i haven't been too active on this forum lately but still remember you. i see you still weightlift, but do you still do jump training? i remember you used to be able to dunk 2 handed off a standing vert lol, that was crazy.

no recent jump training for me. i can still jump in the 30s last time i tried but the landings are brutal if i'm heavier than 185lb. i'm 212 now so no way i'm landing 30+ jumps without breaking anything.

Kingfish · « **Reply #2156 on:** August 29, 2021, 10:03:06 am »

Aug 29 - Sept 4, 2021

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

Sept Week 1 of 5 BW 208-212

Sun Aug 29

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Mon Aug 30

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* Day 1 of Daily Squats: Aug 30, 2011. Date today, Aug 30, 2021. Yup. Made a decade long run and still going.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

4:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* no overshoot yet. caloric negative for the pass few days getting my bw down to 208lb steady and barely going over 210. abs looking good.

Tue Aug 31

5:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* added 225x10 for more coordination since i'm thinner lately. will keep steady at 204-208 for a few weeks until i start to struggle with routine 495s. might add more inclined walking, remove all caffeine and aim to lower my HR down agan to the 40-50s. i'm at 60-70 now with 600mg/day at least (200mg costco energy shot preworkout)

11:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* the 225x10 light backoff set is not adding fatigue but helping very much with coordination. i started my routine this afternoon with 405 already because the gym was very busy and i don't want anyone to take the 45lb bumper plates. hard to hoard 4 plates but 2 can be reasonable.

Wed Sept 1

5:00am
Squats 315-405-495, 225x5
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest , 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* skipped the heavies on the shoulder press and only did the 2 sets of light weights. someone was using the machine and i had no time to wait.

11:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

4:30pm
Squats 315-405-495, 225x20
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* 225 backoff felt very good on form. its light enough that i got to 20 reps without requiring a breathing reset. i used 225 because its about half of my top set. same thing for the machines, i use a weight a little below half the heaviest weight used.

Thur Sept 2

5:00am
Squats 315-405-495, 225x5
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest , 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* a good workout without a long sleep, just 30-60min naps during break time at work. i recovered well from the 225x20 last night. did no crawl on the 495 and was still able to add a 225x5 after that for more coordination.

11:00am
Squats 315-405-495, 225x10-
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2 rest, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2 , 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Fri Sept 3

5:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2 rest, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest , 100-100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:30am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150-155x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2 rest, 155-155x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Sat Sept 4

5:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2 rest, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest , 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

12:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

jumperer · « **Reply #2157 on:** September 01, 2021, 11:57:03 am »

Quote from: Kingfish on August 28, 2021, 10:00:00 pm

Quote from: jumperer on August 28, 2021, 08:45:31 pm
hey, i haven't been too active on this forum lately but still remember you. i see you still weightlift, but do you still do jump training? i remember you used to be able to dunk 2 handed off a standing vert lol, that was crazy.

no recent jump training for me. i can still jump in the 30s last time i tried but the landings are brutal if i'm heavier than 185lb. i'm 212 now so no way i'm landing 30+ jumps without breaking anything.

oh i see. that's still pretty good. cool that you're still into lifting.

Kingfish · « **Reply #2158 on:** September 05, 2021, 09:58:54 am »

Sept 5-11, 2021

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

Sept Week 2 of 5 BW 208-212

Sun Sept 5

5:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:30am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150-150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

* added the very light isolation for arms on log. been doing them to kill time while waiting on the rows/shoulder press.

5:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

Mon Sept 6

5:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

11:30am
Squats 315-405-495, 495x2 225x10
Row Machine 235-250-265x3, 280x2, 150-150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

4:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

Tue Sept 7

5:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

11:30am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

5:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 85lb 10x1-2 sets | seated tricep pushdown 85lb 10x1-2 sets

Wed Sept 8

5:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

11:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 65-80lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

* increased weight of the volumes bicep/tricep isolations. found the best form for the tricep machine and it felt a lot bettter.

5:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 155-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 105-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 65-80lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

Thur Sept 9

5:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

11:00am
Squats 315-405-495, 495x2 225x10
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 65-80lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

5:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 65-80lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

Fri Sept 10

7:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

11:30am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 65-80lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

5:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 65-80lb 10x1-2 sets | seated tricep pushdown 65-80lb 10x1-2 sets

* lowered weight of the seated tricep pushdown machine back to 65-80 because the volumes are starting to tire my elbow joint. i can feel some instability on the pressing.

Sat Sept 11

7:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

11:30am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 65-80lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

5:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 65-80lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

* skipped the 225x10 this afternoon. i was not able to use the platform and bumper plates this morning and lunch because the gym was packed. exerted more effort lifting in non-optimized setup. felt more tired and preferred to get better recovery. i could have gotten the 225x10 but no point as my coordination is still on point.

Kingfish · « **Reply #2159 on:** September 12, 2021, 11:47:40 am »

Sept 12-18, 2021

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

Sept Week 3 of 5 BW 208-212

Sun Sept 12

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 80-85lb 10x1-2 sets | seated tricep pushdown 80-85lb 10x1-2 sets

* i'm still not recovered. needed a couple of 225x2s to get going.

12:00pm
Squats 225x2, 225x2 315-405-495, 225x5
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 80-85lb 10x1-2 sets | seated tricep pushdown 80-85lb 10x1-2 sets

5:00pm
Squats 225x2, 225x2 315-405-495, 225x5
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 80-85lb 10x1-2 sets | seated tricep pushdown 80-85lb 10x1-2 sets

Mon Sept 13

5:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 80-85lb 10x1-2 sets | seated tricep pushdown 80-85lb 10x1-2 sets

12:00pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 80-85lb 10x1-2 sets | seated tricep pushdown 80-85lb 10x1-2 sets

5:00pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 80-85lb 10x1-4 sets | seated tricep pushdown 80-85lb 10x1-4 sets

* skipped the 225s because of fatigue. can do up to 4 sets of 10s on the light bicep/tricep isolations using the machines.

Tue Sept 14

5:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

11:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

5:00pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

Wed Sept 15

5:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

11:30am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

5:30PM
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

* legs still not fresh enough for backoff sets. too many 225x10s accumulated fatigue

Thur Sept 16

5:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

11:30am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

5:30pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

* the first 3 rows of routine is mandatory and i update that if i skip or miss the exercise because somebody is camping on the machine or i just need to recover more. the last two are optional and i do them when i have extra time.

Fri Sept 17

7:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

11:30am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

5:30pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

Sat Sept 18

7:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

1:00pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* woke up late at for lunch workout. did not take my 4th day off. i will do the 3rd workout at night.

10:00pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

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