Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - Kingfish

Pages: 1 ... 7 8 [9] 10 11 ... 144
121
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 19, 2023, 10:19:27 am »
Feb 19-25, 2022

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

Feb Week 4 of 4 BW 198-204

Sun Feb 19

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

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

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

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

Mon Feb 20

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

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

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

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

Tue Feb 21

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

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

Wed Feb 22

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

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

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

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

Thur Feb 23

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

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

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

Fri Feb 24

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

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


Sat Feb 25

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

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

122
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 12, 2023, 10:02:28 am »
Feb 12-18, 2022

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

Feb Week 3 of 4 BW 200-204

Sun Feb 12

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

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

Mon Feb 13

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

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

Tue Feb 14

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

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

Wed Feb 15

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

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

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

Thur Feb 16

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

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

Fri Feb 17

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

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

Sat Feb 18

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

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

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

123
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 05, 2023, 03:03:45 pm »
Feb 5-11, 2022

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

Feb Week 2 of 4 BW 200-204

Sun Feb 5

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

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

Mon Feb 6

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

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

Tue Feb 7

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

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

Wed Feb 8

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

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

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

Thur Feb 9

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

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

Fri Feb 10

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

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

Sat Feb 11

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

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

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

124
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 29, 2023, 10:47:04 am »
Jan 29 - Feb 4, 2022

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

Feb Week 1 of 4 BW 200-204

Sun Jan 29

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

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

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

Mon Jan 30

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

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

Mon Jan 30

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

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

Wed Feb 1

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

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

Thur Feb 2

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

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

Thur Feb 2

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

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

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

Sat Feb 4

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

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

125
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 22, 2023, 10:27:30 am »
Jan 22-28, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Jan Week 4 of 5 BW 200-204

Sun Jan 22

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

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

Mon Jan 23

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

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

Tue Jan 24

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

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

Wed Jan 25

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

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

Thur Jan 26

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

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

Fri Jan 27

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

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

Sat Jan 28

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

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

126
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 15, 2023, 09:13:34 pm »
Jan 15-21, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Jan Week 3 of 5 BW 200-204


Sun Jan 15

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

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

Mon Jan 16

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

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

Tue Jan 17

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

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

Wed Jan 18

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

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

Thur Jan 19

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

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

Fri Jan 20

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

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

Sat Jan 21

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

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

127
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 09, 2023, 08:12:38 am »
Jan 8-14, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Jan Week 2 of 5 BW 200-204


Sun Jan 8

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

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

Mon Jan 9

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

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

Tue Jan 10

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

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

Wed Jan 11

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

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

Thur Jan 12

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

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

Fri Jan 13

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

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

Sat Jan 14

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

5:00pm
Paused Squat 315-405-495

128
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 01, 2023, 11:43:48 am »
Jan 1-7, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Jan Week 1 of 5 BW 200-204


Sun Jan 1

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

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

Mon Jan 2

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

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

Tue Jan 3

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

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

Wed Jan 4

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

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

Thur Jan 5

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

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

Fri Jan 6

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

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

Sat Jan 7

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

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

129
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 26, 2022, 07:51:18 am »
Dec 25 - 31, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Dec Week 4 of 4 BW 200-204


Sun Dec 25

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

Mon Dec 26

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

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

Tue Dec 27

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

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

Wed Dec 28

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

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

Thur Dec 29

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

Fri Dec 30

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

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

Sat Dec 31

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

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

130
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 18, 2022, 11:27:54 am »
Dec 18-24, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Dec Week 2 of 4 BW 200-204


Sun Dec 18

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

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



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

Mon Dec 19

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

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

Tue Dec 20

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


Wed Dec 21

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

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

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

Thur Dec 22

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

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

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

Fri Dec 23

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

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

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

Sat Dec 24

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

131
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 11, 2022, 11:12:13 pm »
Dec 11-17, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Dec Week 2 of 4 BW 200-204


Sun Dec 11

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 50-60 x5s, 70-80 x3s
Seated Dip Machine 90-120-135 x5s

Mon Dec 12

5:00am
Paused Squat 315-315-315, 405
Seated Row Machine Machine - One Arm 50-60-70 x5, 80-90 x3
Seated One Arm Shoulder Press Machine 60-70-90 x5s

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 60-70-80 x5, 90-100 x3
Seated Dip Machine 90-120-135-150 x5

Tue Dec 13

5:00am
Seated Cable Row - One Arm 50-60 x5s
Seated One Arm Shoulder Press Machine 60-70-90 x5s
Cardio Inclined Walking 1.5 miles | 30 mins - 3mph @ 4%

5:00pm
Paused Squat 315-315-315, 405-495
Seated Cable Row - One Arm 40 x5s
Seated Dip Machine 120-135 x5s

Wed Dec 14

5:00am
Seated Cable Row - One Arm 40-50 x5s
Seated One Arm Shoulder Press Machine 60-70-90-105 x5, 120-135 x3
Cardio Inclined Walking 1.5 miles | 30 mins - 3mph @ 4%

5:00pm
Paused Squat 315-315-315, 405-495
Cardio Inclined Walking 1.5 miles | 30 mins - 3mph @ 4%

* woot. 3 miles of inclined walking today.

Thur Dec 15

5:00am
Seated Cable Row - One Arm 30-40 x5s
Seated One Arm Shoulder Press Machine 60-75-90 x5s
Cardio Inclined Walking 1.5 miles | 30 mins - 3mph @ 4%

5:00pm
Paused Squat 315-315-315, 405-495
Seated Cable Row - One Arm 50-60-70-80 x5, 90x3
Seated Dip Machine 120-135-150 x5

Fri Dec 16

5:00am
Seated Cable Row - One Arm 40-50-60-70 x5s
Seated One Arm Shoulder Press Machine 60-75-90-105-120 x5s
Cardio Inclined Walking 1.4 miles | 20 mins - 4mph @ 4% 129 bpm HR max

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

Sat Dec 17

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine 120-150-180 x5

* on vacation in vegas. used 24hr fitness here and platform/bars/weights are almost the same. some machines are old and this chest supported row machine that feels like a t-bar row felt very good for the mid-back/biceps. will update with pic next time.


132
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 04, 2022, 12:17:41 pm »
Dec 4-10, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Dec Week 1 of 4 BW 200-204


Sun Dec 4

6:00am
Chest Press Hoist #6-8-10 x3, #6-6 x10
Seated Row Machine 160-160-160x3, 115-115 x10
Tricep Extension Machine 110-125-140 x3, 95-95 x10
Bicep Curl Machine/b] 110-125-140 x3, 95-95 x10


12:00pm
Paused Squat 315-315-315, 405, 495
Chest Press Hoist #4-5 x10
Seated Row Machine 85-100 x10

Mon Dec 5

5:00am
Chest Press Hoist #4-5 x10, #6-8-10 x3,
Seated Row Machine - One Arm 70-70 x5
Seated Row Machine - One Arm Neutral Grip 40-40 x10, 50-50 x3
Tricep Extension Machine 80x10, 95x5, 110-125 x5,
Bicep Curl Machine/b] 80-95 x10, 110-125 x5,

5:00pm
Paused Squat 315-315-315, 405 - 495
Seated Row Machine - One Arm Neutral Grip 40-50-60-70-80 x2

Tue Dec 6

5:00am
Paused Squat 315-315-315, 405-495
Seated Row Machine - One Arm Neutral Grip 70-80-90 x2

5:00pm
Paused Squat 315-315-315, 405-455
Seated Row Machine - One Arm Neutral Grip 70-80 x2

Wed Dec 7

5:00am
Paused Squat 315-315-315, 405-495
Seated Hamstring Curl Hoist #4-5-6 x5
Seated Row Machine - One Arm Neutral Grip 60-70-70 x2
Cardio - Inclined Walking 1.25miles 20min 3-4mph @ 4% incline

* been using the hamstring curl lately and decided to add them to the routine. removed most of the other things to freshen up. added some cardio too this morning.

5:00pm
Seated Hamstring Curl Hoist #4-5 x5, #6-8 x2
Seated Row Machine - One Arm Neutral Grip 60-70-70 x2
Seated Cable High Row - One Arm Neutral Grip 60-70-80-80 x2

Thur Dec 8

5:00am
Seated Hamstring Curl Hoist #4-5-6 x5
Seated Row Machine - One Arm Neutral Grip 60-70-70 x2
Cardio - Inclined Walking 1.4 miles 20min 4mph @ 4% incline 130bpm HR max

* barely got to 130bpm in the 15th min of my walk. very cold morning. like it because i barely sweat. will start to get serious with the leg curls.

5:00pm
Paused Squat 315-315-315, 405-495
Cardio - Inclined Walking 1.4 miles 20min 4mph @ 4% incline 130bpm HR max

Fri Dec 9

5:00pm
Paused Squat 315-315-315, 405-495
Seated Pulldown Machine Machine - One Arm 90-90-90 x3

Sat Dec 10

7:00am
Chins bw 5-5-5, 10-10
Dips bw 5-5, 10-10

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


133
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 27, 2022, 04:12:24 pm »
Nov 27 - Dec 3, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Nov Week 5 of 5 BW 200-204

Sun Nov 27

7:00am
Tricep Extension Machine - One Arm 40-50-60-70-80 x5
Bicep Curl Machine - One Arm 40-50-60-70-80 x5

12:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x5
Bicep Curl Machine - One Arm 70-80 x5

Mon Nov 28

5:00am
Tricep Extension Machine - One Arm 60-70-80-90 x5s
Bicep Curl Machine - One Arm 60-70-80-90 x5s
Lying Cable Shoulder Press - One Arm 30-40 x5s
Standing Cable Rows - One Arm 60-70 x5

* did the shoulder pressing lying down on the floor using the functional trainer. im saving my lowerback from supporting any weight for better recovery.

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x5s
Bicep Curl Machine - One Arm 70-80 x5s

Tue Nov 29

5:00am
Tricep Extension Machine - One Arm 60-70-80-90 x5s
Bicep Curl Machine - One Arm 60-70-80-90 x5s
Lying Cable Shoulder Press - One Arm 30-40 x5s
Standing Cable Rows - One Arm 60-70 x5

* did the shoulder pressing lying down on the floor using the functional trainer. im saving my lowerback from supporting any weight for better recovery.

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x5s
Bicep Curl Machine - One Arm 70-80 x5s

Wed Nov 30

5:00am
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x5
Bicep Curl Machine - One Arm 80-90 x5

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

Thur Dec 1

6:00am
Tricep Extension Machine - One Arm 70-80 x5
Bicep Curl Machine - One Arm 80-90 x5

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x3
Bicep Curl Machine - One Arm 80-90 x3

Fri Dec 2

6:00am
Tricep Extension Machine - One Arm 80-90-90 x3
Bicep Curl Machine - One Arm 80-90-90 x3

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 80-90-80 x3
Bicep Curl Machine - One Arm 80-90-90 x3

Sat Dec 3

6:00am
Tricep Extension Machine - One Arm 80-90-90 x3
Bicep Curl Machine - One Arm 80-90-90 x3

12:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 80-90-80 x3
Bicep Curl Machine - One Arm 80-90-90 x3

134
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 20, 2022, 11:25:51 am »
Nov 20-26, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Nov Week 4 of 5 BW 200-204

Sun Nov 20

6:00am
Seated Chest Press Machine Hoist #3-4-5-6 x5s, #6-8-10 x5
Tricep Extension Machine 95-110-125 x5s
Bicep Curl Machine 95-110-125 x5s
Seated Row 55-70-85-100 x5s
Seated Row - One Arm 40-55-70 x5s

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine 80-95 x5-10s
Bicep Curl Machine 80-95 x5-10s
Seated Row - One Arm 40-50-55 x5-10s

Mon Nov 21

5:00am
Seated Chest Press Machine Hoist #3-4 x10, #5-6-8-10 x5s
Seated Chest Press Machine Hoist - One Arm #1-2 x5s
Seated Row - One Arm 40-60-70-80 x5s
Seated Calf Raise 135-135 x5

5:00pm
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-3-4-5 x5s
Seated Row - One Arm 40-50-60-70 x5s
Seated Calf Raise 135-135 x5

Tue Nov 22

5:00am
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-3-4 x5, #5 x3, #6-6 x2
Seated Row - One Arm 40-50-60-70-80-90 x5, 100-100 x3

5:00pm
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-3-4 x5
Seated Row - One Arm 40-50-60 x5

* cutting back on the other things and using single arm to lower weights used. squat feeling fresher.

Wed Nov 23

5:00am
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-2-2-2 x3
Seated Row - One Arm 40-40-40-40 x3

5:00pm
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-2-2-2-2 x5
Seated Row - One Arm 40-40-40-40-40 x5

Thur Nov 24

5:00am
Seated Chest Press Machine Hoist - One Arm #2-2-2-2 x3
Seated Row - One Arm 40-40-40-40 x3

1:00pm
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-2-2-2-2 x5
Seated Row - One Arm 40-40-40-40-40 x5

Fri Nov 25

5:00am
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-2-2-2 x5
Seated Row - One Arm 40-40-50-50 x5

5:00pm
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-2-2-2-2 x5
Seated Row - One Arm 40-40-40-40-40 x5

Sat Nov 26

5:00am
Tricep Extension Machine - One Arm 40-50-60-70-80 x5
Bicep Curl Machine - One Arm 40-50-60-70-80 x5

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 40-50-60-70-80 x5
Bicep Curl Machine - One Arm 40-50-60-70-80 x5

135
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 13, 2022, 04:58:29 pm »
Nov 13-19, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Nov Week 3 of 5 BW 200-204

Sun Nov 13

6:00am
Seated Chest Press Machine Hoist #6-8-10x5, #12-14 x3
Tricep Extension Machine 95-110 x5s
Bicep Curl Machine 95-110 x5s

7:00pm
Paused Squats315-315-315,405-495
Seated Chest Press Machine Hoist #6-8-10x5, #10 x5s
Seated Row Machine Hoist #6-8-10x5, #10 x5s
Tricep Extension Machine 95-110-125 x5s
Bicep Curl Machine 95-110-125 x5s

Mon Nov 14

5:00am
Paused Squats315-315
Seated Chest Press Machine Hoist #6-8-10 x10, #12-14 x5
Seated Row Machine Hoist #6-8-10x10, #12-14-16 x5
Tricep Extension Machine 110-125-140 x5
Bicep Curl Machine 110-125-140 x5
One Arm Seated Row - High Row 110-110-110 x5
Seated Calf Raise 135-135 x5

7:00pm
Paused Squats315-315-315,405-495
Seated Chest Press Machine Hoist #10-10 x10
Seated Row Machine Hoist #10-10 x10

Tue Nov 15

5:00am
Paused Squats315-315-315
Seated Chest Press Machine Hoist #10-10-10-10 x5
One Arm Seated Row - Mid Row 60-70-80 x5, 70-70 x5
One Arm Seated Row - High Row 40-50-60-70 x5
Tricep Extension Machine 110-125-140 x5
Bicep Curl Machine 110-125-140 x5
One Arm Seated Row - High Row 110-110-110 x5
Seated Calf Raise 135-135 x5

7:00pm
Paused Squats315-315-315,405-495
Seated Chest Press Machine Hoist #10-10 x5
One Arm Seated Row - Mid Row 60-70-70 x5

Wed Nov 16

5:00am
Seated Chest Press Machine Hoist #10-12 x3, #14-16 x2, #6-6-8 x10
One Arm Seated Row - Mid Row 70-70-80 x3
One Arm Seated Row - High Row 60-60-60 x10
Tricep Extension Machine 125-140-155 x5
Bicep Curl Machine 110-125-140 x5

5:00pm
Paused Squats315-315-315,405-495

Thur Nov 17

6:00am
Seated Chest Press Machine Hoist #6-8 x5, #10-12 x3, #14-16 x2
One Arm Seated Row - Mid Row 70-70-70-80 x3
One Arm Seated Row - High Row 30-30-30 x5, 40-40-50-50 x3, 55 x2
Tricep Extension Machine 125-140-140 x5
Bicep Curl Machine 125-140 x5
Seated Calf Raise 135-135 x5

5:00pm
Paused Squats315-315-315,405-495
Tricep Extension Machine 125-140-155 x5m 170-185 x3
Bicep Curl Machine 125-140-155 x5, 170-185 x3

Fri Nov 18

6:00am
Seated Chest Press Machine Hoist - Neutral Grip #6-8 x10, #10 x5,
One Arm Seated Row - Mid Row 70-70-70-80 x5
One Arm Seated Row - High Row 40-40-50-50 x3, 60 x3
Tricep Extension Machine 125-140-140 x5
Bicep Curl Machine 125-140 x5
Seated Calf Raise 135-135 x5

5:00pm
Paused Squats315-315-315,405-495
Tricep Extension Machine 65-80-95 x10
Seated Row Machine 100-100-100-100 x5, 100x10

Sat Nov 19

7:00am
Seated Chest Press Machine Hoist - Neutral Grip #6-8 x5, 
One Arm Seated Row - Mid Row 50-60-70 x5s
Tricep Extension Machine 125-140 x5s
Bicep Curl Machine 125-140 x5s
Seated Calf Raise 135-135 x5

5:00pm
Paused Squats315-315-315,405-495
Seated Chest Press Machine Hoist - Neutral Grip #5-6 x5s
Tricep Extension Machine 65-80 x5s


Pages: 1 ... 7 8 [9] 10 11 ... 144