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Messages - Kingfish

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106
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 29, 2024, 10:07:44 am »
July 28 - Aug 2, 2024

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

July Week 5 of 5 BW 198-202

Sun July 28

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

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

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

Mon July 29

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

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

Tue July 30

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

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

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

Wed July 31

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

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

Thur Aug 1

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

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

Fri Aug 2

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

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

Sat Aug 3

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

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

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

107
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 21, 2024, 09:42:39 pm »
July 21-27, 2024

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

July Week 3 of 5 BW 198-202

Sun July 21

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

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

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

Mon July 22

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

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

Tue July 23

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

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

Wed July 24

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

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

Thur July 25

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

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

Fri July 26

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

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

Sat July 27

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

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


108
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 15, 2024, 01:24:03 pm »
July 14-20, 2024

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

July Week 2 of 5 BW 198-202

Sun July 14

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

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

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

Mon July 15

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

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

Tue July 16

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

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

Wed July 17

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

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

Thur July 18

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

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

Fri July 19

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

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

Sat July 20

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

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

109
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 07, 2024, 08:34:58 pm »
July 7-13, 2024

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

July Week 2 of 5 BW 198-202

Sun July 7

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

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

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

Mon July 8

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

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

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

Tue July 9

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

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

Wed July 10

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

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

Thur July 11

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

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

Fri July 12

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

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

Sat July 13

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

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

110
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 30, 2024, 09:35:16 pm »
June 30 - July 6, 2024

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

July Week 1 of 5 BW 198-202

Sun June 30

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

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

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

Mon June 1

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

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

Tue July 2

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

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

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

Wed July 3

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

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

Thur July 4

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

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

Fri July 5

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

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

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

Sat July 7

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

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

111
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 24, 2024, 07:51:21 am »
June 24-30, 2024

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

June Week 4 of 4 BW 198-202

Sun June 23

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

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

Mon June 24

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

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

Tue June 25

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

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

Wed June 26

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

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

Thur June 27

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

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

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

Fri June 28

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

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

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

Sat June 29

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

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

112
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 16, 2024, 10:39:34 pm »
June 16-23, 2024

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

June Week 3 of 4 BW 198-202

Sun June 16

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

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

Mon June 17

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

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

Tue June 18

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

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

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

Wed June 19

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

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

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

Thur June 20

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

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

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

Fri June 21

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

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

Sat June 22

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

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

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

113
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 09, 2024, 10:02:19 pm »
June 9-15, 2024

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

June Week 2 of 4 BW 198-202

Sun June 9

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

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

Mon Jun 10

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

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

Tue June 11

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

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

Wed June 12

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

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

Thur June 13

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

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

Fri June 14

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

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

Sat June 15

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



114
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 02, 2024, 10:54:48 pm »
June 2-8, 2024

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

June Week 1 of 4 BW 198-202

Sun June 2

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

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

Mon June 3

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

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

Tue June 4

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

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

Wed June 5

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

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

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

Thur June 6

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

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

Fri June 7

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

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

Sat June 8

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

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

115
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 27, 2024, 08:47:40 am »
May 26- June 1, 2024

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

May Week 5 of 5 BW 198-202

Sun May 26

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

3:30 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 65x5

Mon May 27

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80-80x5

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-65x5

Tue May 28

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

* lowered weights used on the other exercises. il try to increase the 475 per week. bw stays at 200-202.

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

Wed May 29

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

6:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

Thur May 30

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

* cutting down intensity on the other exercises helped recovery a lot. did 2 days of 475 already this week and i'm still feeling ok.

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

Fri May 31

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

* already strong enough again in the morning for 455. might skip the afternoon workout if busy at work.

6:30 Pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

Sat June 1

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5


116
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 19, 2024, 02:08:02 pm »
May 19-24, 2024

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

May Week 4 of 5 BW 198-202

Sun May 19

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5, 135x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100-125 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80-90x5

3:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

Mon May 20

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80-80x5

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

Tue May 21

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80-80x5

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

Wed May 22

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

Thur May 23

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

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

Fri May 24

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

* got very good nap at lunch and was able to get 475 even with a morning 455 already

Sat May 25

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

117
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 12, 2024, 10:58:40 am »
May 12-18, 2024

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

May Week 3 of 5 BW 198-202

Sun May 12

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

3:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100-135 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 80-80 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80-80 x5

Mon May 13

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5, 125x3
Seated Tricep Extension Machine - One Arm ~ 70 max 70-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

6:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 80 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80 x5

Tue May 14

6:00 am
Paused Squats 315-315-315,405-455, 295x5
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125x5
Seated Tricep Extension Machine - One Arm ~ 70 max 70-70 x5 REST
Tricep Push Down Rope - One Arm ~ 40 max 20-30-30 x5, 40x2
Seated Bicep Curl Machine - One Arm ~ 95 max 80 x5, 95x4

* most likely skip the afternoon workout later because of work schedule. feel pretty strong this morning even with a 475 top set last night. added 295x5 as backoff volume and will try to build mass slowly again. bw steady at 200-204lb.

6:30 pm
Paused Squats 315-315-315,405-455, 295x5
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125x5 SKIP
Seated Tricep Extension Machine - One Arm ~ 70 max 70-70 x5 SKIP
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80 x5, 95x4 SKIP

* found time to go to gym but was very busy so did not have enough time to go thru my routine.

Wed May 15

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125x5
Tricep Push Down Rope - One Arm ~ 40 max 20-30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

* legs feel very coordinated from the 295x5s. will lift 455+ later.

7:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5 SKIP
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125-125 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
 
Thur May 16

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125-125x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5, 40x3
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125-125x5 SKIP
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5, 40x2
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

Fri May 17

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125-125-125 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125-125x5 SKIP
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

Sat May 18

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125-125-125 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125-125x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5


118
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 05, 2024, 12:05:06 pm »
May 5-11, 2024

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

May Week 2 of 5 BW 198-202

Sun May 5

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

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

Mon May 6

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

* legs feeling normal now after skipping the inclined walking for a few days.

7:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

Tue May 7

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

* might skip workout later again due to busy work schedule. legs back to normal again after taking off the 30 min inclined walking.

9:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

* very late workout. was hungry already.

Wed May 8

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

* very strong today. got good sleep and ate very well.

Thur May 9

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

Fri May 10

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

* skipped yesterday afternoon workout because of work schedule.

6:00pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

Sat May 11

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80-90 x5

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-80 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5


119
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 28, 2024, 11:18:12 am »
April 28 - May 4, 2024

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

May Week 1 of 5 BW 198-202

Sun April 28

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-80 x5, 90x3
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 118 bpm Max HR

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

Mon April 29

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 116 bpm Max HR

5:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5

Tue April 30

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 118 bpm Max HR

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

* legs still not recovered enough for anything 455+. been very consistent with the 1.5mile inclined walking for almost 2 weeks now. will sacrifice the 475 for consistent cardio.

Wed May 1

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @6% 106 bpm Max HR

* lowered incline from 9 to 6 to help with leg recovery. heart rate did not get high. im usually in the 70%HR range at 9% incline. it went down to 60% at 6%.

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-80 x5

Thur May 2

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @6% 108 bpm Max HR

* reducing incline from 9 down to 6 helped me recover faster. got 455 already this morning. work schedule might be busy later so good thing that i got this out of the way.

afternoon workout skipped. busy at work

Fri May 3

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @6% 105 bpm Max HR

11:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-70 x5

Sat May 4

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

* skipped the inclined walking. need to freshen legs more so i can try for 475 later. morning squat feeling good already.

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-70 x5

* skipped the inclined walking for today. 475 this afternoon was good.

120
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 21, 2024, 11:06:02 am »
April 21-27, 2024

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

April Week 4 of 4 BW 198-202

Sun April 21

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

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-60 x5

Mon April 22

6:00 am
Paused Squats 315-315-315,405 REST
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 118 bpm Max HR

* squat rack busy and needed a good skipped workout anyway to get a strong monday afternoon. been doing the inclined consistently again since last week so il try to log it again for better tracking. heart rate was 125-130bpm on the first day walking but settled down to 115-120max after a few days.

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-60 x5

* my last 475 was wednesday last week. i'm still not recovered to get it this afternoon. recovery losing to the inclined walking and some heavy push/pull intensity. need to back off a little bit more. bw still in the 200-202 so not really getting very lean.

Tue April 23

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 118 bpm Max HR

6:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5

* increased the rows to 90 because the machine almost always has a plate or two left behind. the 475 was alright. happy to get it again for this week. no plans to deload more on the other lifts to get 495.

Wed April 24

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 120 bpm Max HR

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

Thur April 25

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5 REST
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 120 bpm Max HR

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

Fri April 26

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 115 bpm Max HR

6:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5

Sat April 27

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 125 bpm Max HR

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5

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