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Messages - Kingfish

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136
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 06, 2022, 12:24:20 pm »
Nov 6-12, 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 2 of 5 BW 200-204

Sun Nov 6

7:00am
Seated Row Machine 175-175-190-190 x3
Seated Chest Press Machine 130-130-145-145 x3
Bicep Curl Machine 80-95-110-110 x5
Seated Row Machine - High Pull 75-75-90-90 x5
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405, 495
Seated Row Machine 175-175-190-190 x3
Seated Chest Press Machine 100-100-100 x5
Bicep Curl Machine 110-110-110 x5
Seated Row Machine - High Pull 100-100-100 x5

Mon Nov 7

5:00am
Seated Row Machine 175-175-190-190 x3
Seated Chest Press Hoist Machine #8 x5s
Bicep Curl Machine 110s x5
Tricep Extension Machine 110s x5
Seated Row Machine - High Row100s x5
Seated Row Machine - Face Pull100s x5
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405, 495
Seated Row Machine 175-190 x3
Tricep Extension Machine 110s x5

Tue Nov 8

5:00am
Paused Squats 315-315-315, 405
Seated Row Machine 175-190 x3
Seated Chest Press Hoist Machine #6 x10s
Bicep Curl Machine 110s x5
Tricep Extension Machine 110s x5
One Arm Seated Row Machine - High Row110s x5
Seated Row Machine - Face Pull100s x5
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405, 495
Bicep Curl Machine 110s x5
Tricep Extension Machine 110s x5

Wed Nov 9

5:00am
Paused Squats 315-315-315
Seated Row Machine 100 x5s
Seated Chest Press Hoist Machine #6 x10s
One Arm Seated Row Machine - High Row110s x5
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405, 495
Bicep Curl Machine 85 x10s
Tricep Extension Machine 85 x10s
Seated Chest Press Hoist Machine #6 x10s

Thur Nov 10

5:00am
Seated Row Machine 100 x10s, 175-190x3
Seated Row Machine High Row 110 x5s
Seated Chest Press Hoist Machine #6 x10s, #10-12 x3
Bicep Curl Machine 95-110 x10s
Tricep Extension Machine 95-110 x10s
One Arm Seated Row Machine - High Row110s x5
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405, 505
Seated Row Machine High Row 110-145-160 x5s
Tricep Extension Machine 95-110 x10s

* ran out of a lot of plates on this busy afternoon and just went with 2 greens after the 405. the rep had a noticeable sticking point but nothing too fatiguing. tmrw workout will be ok. i can recover from this but no 505 idea again next time.

Fri Nov 11

6:00am
Paused Squats 315-315-315
Seated Row Machine High Row 110 x10s, 145x3
Seated Chest Press Hoist Machine #6 x10s, #8-10 x3
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405, 495
Seated Row Machine High Row 110-145-160 x5s
Tricep Extension Machine 95-110 x10s

Sat Nov 12

6:00am
Seated Row Machine High Row 110 x10s, 145-160x3
Seated Chest Press Hoist Machine #6 x10s, #8-10-12 x3
Tricep Extension Machine 95-110 x10s
One Arm Seated Row Machine - High Row110s x5

5:00pm
Paused Squats 315-315-315, 405, 495
Seated Row Machine High Row 110-145-160 x5s
Tricep Extension Machine 95-110 x10s

137
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 31, 2022, 09:32:56 am »
^ thanks. i can improve on the 495  but attempting anything heavier means i need to get bigger/fatter. il stop here and eventually get more serious with cardio.   

138
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 30, 2022, 03:09:58 pm »
Oct 30 - Nov 5, 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 1 of 5 BW 200-204

Sun Oct 30

7:00am
Paused Squats 315-315-315 rest
One Arm Shoulder Press Machine 80-90-100 x5
One Arm Cable Machine High Rows 80-90-100 x5
Tricep Extension Machine 110-140-170 x5
Bicep Curl Machine 110-110 x3, 110 x10 rest
Seated Row Machine 175-190-205 x3, 235-250 x2
Seated Calf Raise 135-135 x3

5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Shoulder Press Machine 50-60 x5, 50-50 x5
One Arm Cable Machine High Rows 50-60 x5, 50-50 x5
Tricep Extension Machine 110-140-170 x5 rest
Bicep Curl Machine 110-110 x3, 110 x10 rest
Seated Row Machine 175-190-205-220 x3, 190-190-205-205 x3
Seated Calf Raise 135-135 x3

Mon Oct 31

5:00am
Paused Squats 315-315-315
One Arm Shoulder Press Machine 50 5x5 sets
One Arm Cable Machine High Rows 50 5x5 sets
Tricep Extension Machine 110-140-170 x5 rest
Bicep Curl Machine 110-110 x3, 110 x10 rest
Seated Row Machine 50 5x4 sets
Seated Calf Raise 135-135 x3

5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Shoulder Press Machine 50-50 x5
One Arm Machine High Rows 50-60 x5
Tricep Extension Machine 110-140-170 x5 rest
Bicep Curl Machine 110-110 x3, 110 x10 rest
One Arm Seated Row Machine 50-60-70 x5
Seated Calf Raise 135-135 x3

Tue Nov 1

5:00am
Paused Squats 315-315-315, 405
One Arm Shoulder Press Machine 50 5x5 sets rest
One Arm Cable Machine High Rows 50 5x5 sets rest
Tricep Extension Machine 60-86 x10
Bicep Curl Machine 85-85 x10
Seated Row Machine 175-175-175 x3
Seated Calf Raise 135-135 x3

5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Standing Cable Shoulder Press 30-30-30 x3
Seated Row Machine 175-175-190 x3

Wed Nov 2

5:00am
Paused Squats 315-315-315, 405-495
One Arm Machine High Rows 50-50-50-60 x3
Seated Row Machine 175-190-205 x3

5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Standing Cable Rows 60-70-70-70 x3

Thur Nov 3

6:00am
One Arm Machine High Rows 50-50-50-60 x3
Seated Row Machine 175-190 x3
One Arm Seated Row Machine 100-100-120 x3


5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Seated Row Machine 90-135-135-135 x3
One Arm Seated Cable High Rows 70-70-80 x3
Seated Calf Raise 135-135-135 x3

Fri Nov 4

5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Pulldown Machine 135-135-135 x3

Sat Nov 5

7:00am
One Arm Pulldown Machine 135-135-135 x3
One Arm Standing Cable Shoulder Press 60-80-80 x3
Seated Calf Raise 135-135 x3

5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Seated Pulldown Machine 135-135-135 x3
One Arm Standing Cable Shoulder Press 60-80-80 x3

139
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 23, 2022, 05:32:04 pm »
Oct 23-29, 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

Oct Week 4 of 4 BW 200-204

Sun Oct 23

6:00am
Paused Squats 315-315-315
One Arm Standing Shoulder Press 70-70-70 x3
One Arm Cable High Rows 70-70-70 x3

12:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #6-6-6 x10
Seated Row Machine  100-100-100 x10

5:00pm
Seated Chest Machine Hoist #10-12 x3
Seated Row Machine  160-160 x3
One Arm Cable High Row 70-70-70 x3

Mon Oct 24

5:00am
Seated Chest Machine Hoist #10-12-14 x3, #12-12 x3
Seated Row Machine 160-190-220 x3, 190-190x3
Seated One Arm Lat Pulldown 135-135-135-135 x3
Seated Tricep Extension Machine 80-80-80 x10

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #12-14 x3
Seated Row Machine 175-190-205x3, 235x3
Seated One Arm Lat Pulldown 135-135-135 x3
Seated Tricep Extension Machine 110-125-140 x3

* 2-year anniversary of the daily 495x1 tomorrow.  :headbang:

Tue Oct 25

5:00am
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #10-12 x3
Seated Row Machine 175-190 x3
Seated One Arm Lat Pulldown 135-135-135 x3
Seated Calf Raise 135-135-135 x3

* did 495x1 in the first workout and will do it again this afternoon to celebrate a 2-year milestone.

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #10-12-14 x3
Seated Row Machine 175-190 x3
Seated One Arm Lat Pulldown 135-135-135 x3
Seated Calf Raise 135-135-135 x3
 
Wed Oct 26

5:00am
Paused Squats 315-315-315
Seated Chest Press Machine 175-175-190-190 x3
Seated Row Machine 175-175-190-190 x3
Seated One Arm Lat Pulldown 135-135-135 x3
Seated Calf Raise 135-135-135 x3 rest

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press Machine 175-190-205 x3
Seated Row Machine 175-190-205 x3
 
Thur Oct 27

5:30am
Paused Squats 315-315-315, 405
Seated Chest Press Machine 175-175-190-205 x3
Seated Row Machine 175-175-190-205 x3
Seated One Arm Lat Pulldown 135-135-135 x3
Seated Calf Raise 135-135-135 x3 rest

5:00pm
Paused Squats 315-315-315, 405-495
One Arm Cable Row 60-70-80 x3
Tricep Extension Machine 80-110-110 x10
Bicep Curl Machine 80-110-110 x10

Fri Oct 28

5:30am
Paused Squats 315-315-315, 405
Seated Chest Press Machine 160-160 x3
Seated Row Machine 160-160 x3
Seated One Arm Lat Pulldown 135-135 x3
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405-495
Tricep Extension Machine 110-110 x3, 110 x10
Bicep Curl Machine 110-110 x3, 110 x10
Seated Row Machine 160 x3, 160 x10

Sat Oct 29

7:00am
Paused Squats 315-315-315, 405 rest
Seated Chest Press Machine 100-100 x5
Seated Shoulder Press Machine 60-80 x5, 110-125-140-155x3, 170x1
Seated Row Machine 160-175-190-205-220-235 x3, 250x1
Seated One Arm Lat Pulldown 135-135 x3 rest
Seated Calf Raise 135-135 x3 rest

5:00pm
Paused Squats 315-315-315, 405-495
Tricep Extension Machine 110-140-170-185x3
Bicep Curl Machine 110-110 x3, 110 x10 rest
Seated Row Machine 175-205-235-265 x3, 280x2
Seated Calf Raise 135-135 x3 rest

140
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 16, 2022, 12:16:01 pm »
Oct 16-22, 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

Oct Week 3 of 4 BW 200-204

Sun Oct 16

7:00am
Paused Squats 315-315-315
Seated Chest Machine Hoist #10-12-14 x3
Seated Row Machine 160-175-190 x3
Seated One Arm Cable Row High Pull 80-80 x3
Seated One Arm Lat Pulldown 135-135-135 x3
Seated Calf Raise Machine 135-135-160 x3

12:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #10-10-10 x5
Seated Row Machine Hoise #10-10-10 x5

Mon Oct 17

5:00am
Paused Squats 315-315-315
Seated Chest Machine Hoist #10-10-10 x3
Standing One Arm Cable Row Machine 70-80-80 x3
Seated One Arm Cable Row High Pull 80-80 x3
Seated Calf Raise Machine 135-135-160 x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #10-12-14 x3
Seated One Arm Cable Row High Pull 70-70-70 x3

Tue Oct 18

5:00am
Paused Squats 315-315-315
Seated Chest Machine Hoist #10-10 x3
Seated Cable Row Machine 145-160 x3
Seated Calf Raise Machine 135-135-130 x3
Seated Tricep Extension Machine 85-110-110-110 x3
Seated Bicep Curl Machine 85-110-110-110 x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #10-12-14 x3
Seated Row Machine 160-175-190 x3
Seated Tricep Extension Machine 110-140-170 x3
Seated Bicep Curl Machine 110-140-170-185 x3

Wed Oct 19

5:00am
Paused Squats 315-315-315, 405
Seated Chest Machine Hoist #10-12-14 x3, #12-12 x3
Seated Row Machine 160-175-190 x3, 225x2, 205-205 x3
Seated Tricep Extension Machine 110-140-170 x3, 170-170x3
Seated Bicep Curl Machine 110-140-170-185-200 x3
Seated Calf Raise Machine 135-135-160 x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #10-12-14 x3, #12-12 x3
Seated Row Machine 160-175-190 x3, 225x3,

Thur Oct 20

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #10-12-14 x3,
Seated Row Machine 160-175-190 x3, 

Fri Oct 21

5:00am
Paused Squats 315-315-315
Seated Chest Machine Hoist #10-12-14 x3,
Seated Row Machine 160-175-190 x3

5:00pm
Paused Squats 315-315-315, 405-495
One Arm Standing Shoulder Press 80-80 x3
One Arm Standing Cable Rows 70-80 x3
One Arm Cable High Row 70-70 x3

Sat Oct 22

7:00am
Paused Squats 315-315-315
One Arm Standing Shoulder Press 80-80-80 x3
One Arm Cable High Rows 70-80-80 x3

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

141
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 09, 2022, 11:31:09 am »
Oct 9-15, 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

Oct Week 2 of 4 BW 200-204

Sun Oct 9

7:00am
Seated One Arm Lat Pulldown 135-135-135x2
Seated Machine Row 190-190-190x2
Seated Calf Raise 140-155-155-155x3

12:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-135-135-180x2

Mon Oct 10

7:00am
Paused Squats 315-315-315
Seated One Arm Lat Pulldown 135-135-135-135x2
Seated Shoulder Press Machine 140-155-155-155-155x2

5:00pm
Paused Squats 315-405-495
Seated One Arm Cable High Row 80-80-80-80x2
Seated Shoulder Press Machine 155-155-155-155x2, 170x2

Tue Oct 11

5:00am
Paused Squats 315-315-315
One Arm Cable Shoulder Press 80-80-80-80-100 x3
Seated One Arm Cable High Row 80-80-80-80x2
One Arm Lat Pulldown 135-135-135-135 x2

5:00pm
Paused Squats 315-405-495
One Arm Lat Pulldown 135-135-135-160 x2
One Arm Cable Shoulder Press 80-100 x3

Wed Oct 12

5:00am
One Arm Cable Shoulder Press 80-80-80-80 x3
Seated One Arm Cable High Row 80-80-80-80x2
One Arm Lat Pulldown 135-135-135-135 x2

5:00pm
Paused Squats 315-405-495
One Arm Lat Pulldown 135-135-135-135 x2
One Arm Cable Shoulder Press 80-80-80-80 x3

Thur Oct 13

5:00am
Paused Squats 315-315-315
Seated Chest Press Machine 130-145-145-145 x3
Seated Row Machine 160-160-160-160 x3
Seated One Arm Row Machine 40-50-50-60 x3
Seated Calf Raise Machine 135-135-160 x3

5:00pm
Paused Squats 315-405-495
Seated Chest Press Machine 140-155x3, 170-185x2
Seated Row Machine 160-160-175-190 x3

Fri Oct 14

5:00am
Paused Squats 315-315-315
Seated Shoulder Machine 140-140-140 x3
Seated Row Machine 160-175-190 x3
Seated One Arm Row Machine Wide Grip 40-40-40 x3
Seated Calf Raise Machine 135-135-160 x3

5:00pm
Paused Squats 315-405-495
Seated Chest Press Machine 140-155x3, 170-185x2
Seated Row Machine 175-190-205 x3, 225-230x2

Sat Oct 15

5:00am
Paused Squats 315-315-315
Seated Shoulder Machine 140-140-140 x3
Seated Row Machine 160-175-190 x3
Seated One Arm Row Machine Wide Grip 40-40-40 x3
Seated Calf Raise Machine 135-135-160 x3

5:00pm
Paused Squats 315-405-495
Seated Chest Press Machine 140-155x3, 170-185x2
Seated Row Machine 175-190 x3, 220-235x2


142
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 02, 2022, 03:47:02 pm »
Oct 2-8, 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

Oct Week 1 of 4 BW 200-204

Sun Oct 2

7:00am
Paused Squats 315
Seated One Arm Lat Pulldown 135-135x2
One Arm Cable Row 80-80 x2
One Arm Cable Shoulder Press 80-80 x3

12:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-135-180x2

Mon Oct 3

7:00am
Paused Squats 315
Seated One Arm Lat Pulldown 135-135x2
One Arm Cable Row 80-80 x2
One Arm Cable Shoulder Press 80-80 x3

5:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-135-180x2

* been keeping the workouts lighter for more recovery. i will hit my daily 495 for two years straight on Oct 25.

Tue Oct 4

7:00am
Paused Squats 315
Seated One Arm Lat Pulldown 135-135x2
One Arm Cable Row 80-80 x2
One Arm Cable Shoulder Press 80-80 x3

5:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-135-180x2

Wed Oct 5

5:00am
Paused Squats 315
Seated One Arm Lat Pulldown 135-135x2
One Arm Cable High Row 80-80-100 x2
One Arm Cable Shoulder Press 80-80 x3

5:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-135-180x2

Thur Oct 6

5:00pm
Paused Squats 315-405-495
Seated One Arm High Row 80-80-90x3
One Arm Cable Shoulder Press 80-80 x3

Fri Oct 7

5:00am
Paused Squats 315
Seated One Arm Lat Pulldown 135-135x2
One Arm Cable High Row 80-80-100 x2
One Arm Cable Shoulder Press 80-80 x3

5:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-135-135x2

Sat Oct 8

5:00am
Paused Squats 315
Seated One Arm Lat Pulldown 135-135-135-135-135x2
One Arm Cable High Row 80-80-800 x2
One Arm Cable Shoulder Press 80-80-80-80-80 x3
Seated Machine Row 190-190x2
Seated Calf Raise 135-135-135x3

* i'm not tiring as fast if i keep the reps in the 2-3 range. gym was all mine this dead saturday morning so i had plenty of time to do all my routine. will do my 495 at lunch if i already get very good nap after this strong breakfast.

12:00pm
Paused Squats 315-405-495
Seated Machine Row 190-190-190x2
Seated Calf Raise 145-160x3, 175-190x2

143
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 25, 2022, 04:47:13 pm »
Sept 25 - Oct 1, 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

Sept Week 4 of 4 BW 200-204

Sun Sept 25

7:00pm
Seated One Arm Lat Pulldown 90-100-115-125 x5s, 135-145-145x2
One Arm Cable Row 40-50-60-70-80 x3
One Arm Cable Shoulder Press 40-50-60 x3

12:00pm
Paused Squats 315-405-495

5:00pm
Seated One Arm Lat Pulldown 90-115-125 x3, 135-145-160-180x2
Inclined Medium Grip Bench Press 135-145-155-185x3, 205-225-225x2

* did bench press at home gym to get a push exercise today. saving lowerback by doing pushing lying down.

Mon Sept 26

5:00pm
Paused Squats 315s
Seated One Arm Lat Pulldown 90-115 x3, 135-135 x2
One Arm Cable Row 60-70-80 x3, 90-100x2
One Arm Cable Shoulder Press 50-60 x3, 70-80x2

5:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-180 x2
One Arm Cable Row 70-80 x3, 90-100 x2
One Arm Cable Shoulder Press 50-50-60 x3

Tue Sept 27

5:00pm
Paused Squats 315s
Seated One Arm Lat Pulldown 135-135 x2
One Arm Cable Row 60-70-70 x3,
One Arm Cable Shoulder Press 50-60-60 x5,

5:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-180 x2

Wed Sept 28

5:00pm
Paused Squats 315s-405
Seated One Arm Lat Pulldown 135-135 x2
One Arm Cable Row 60-70 x3,
One Arm Cable Shoulder Press 50-60-70-80 x5, 90-100x3,

5:00pm
Paused Squats 315-405-495
One Arm Cable Shoulder Press 70-80 x5, 90-100x2,
Seated One Arm Lat Pulldown 135-180 x2

Thur Sept 29

5:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-135-135-180 x2

* busy with off-hour schedule at work.

Fri Sept 30

5:00am
Paused Squats 315s
Seated One Arm Lat Pulldown 135-135-135-180 x2
One Arm Cable Row 80-80-80 x3,
One Arm Cable Shoulder Press 80-80-80 x3

5:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-135-135-180 x2

Sat Oct 1

7:00am
Paused Squats 315s
Seated One Arm Lat Pulldown 135-135-135-180 x2
One Arm Cable Row 80-80-80 x3,
One Arm Cable Shoulder Press 80-80-80 x3

12:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-135-135-180 x2

144
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 18, 2022, 11:13:52 am »
Sept 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

Sept Week 3 of 4 BW 200-204

Sun Sept 18

7:00am
Paused Squats 315-405
Seated Lat Pulldown 70-90-100-115 x5s
Dip bodyweight x5s

12:00pm
Paused Squats 315-405-495
Seated Lat Pulldown One-Arm 90-100-115 x5s
Dip bodyweight x5s, +30lb x5s

Mon Sept 19

5:00am
Paused Squats 315-315-315
Seated Lat Pulldown 70-90-100-115 x5s
Seated Chest Press Machine85-100-115-130-145-160-175-190 x5
Seated Row Machine85-100-115-130-145-160-175-190 x5

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown One-Arm 90-100-115 x5s
Seated Row Machine85-100-115-130-145-160

Tue Sept 20

5:00am
Paused Squats 315-315-315
Seated Lat Pulldown 90-100-115-125 x5s
Seated Chest Press Machine85-100-115-130-145-160-175-190 x5s
Seated Row Machine100-130-145-160 x5s

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown One-Arm 90-100-115-125-135 x5s
Seated Row Machine85-100-115-130-145-160

Wed Sept 21

5:00am
Seated Lat Pulldown 90-100-115-125 x5s
Seated Row Machine100-130-145-160 x5s

5:00pm
Paused Squats 315-405-495
Seated Row Machine100-130-160 x5s, 190x3

Thur Sept 22

6:00am
Seated Lat Pulldown 90-100-115-125 x5s
Seated Row Machine100-130-145-160 x5s

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown 90-100-115-125 x5s

Fri Sept 23

6:00am
Seated Lat Pulldown 90-100-115-125 x5s
Seated Row Machine100-115-125-135-145 x5s, 160x3

5:00pm
Paused Squats 315-405-495
One Arm Standing Cable Rows 40-60-80 x5s

Fri Sept 23

6:00am
Paused Squats 315-405-455
Seated Lat Pulldown 90-100-115-125 x5s, 135x3

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown 90-115-125 x3s, 135x2

145
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 11, 2022, 11:49:02 am »
Sept 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

Sept Week 2 of 4 BW 200-204

Sun Sept 11

7:00am
Paused Squats 315-405-495
Seated Calf Raise 90-115-135 x5s
Seated Lat Pulldown 90-115-125-135 x5s

5:00pm
Seated Lat Pulldown 115-125-135 x5s

Mon Sept 12

7:00am
Seated Lat Pulldown 90-115-125-135 x5s
Seated Chest Press 100-130-145-160 x5s

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown 115-125-135 x5s

Tue Sept 13

5:00am
Seated Chest Press 100-130-145-160-190-205-220 x5s
Seated Lat Pulldown One-Arm 90-115 x5s
Seated Calf Raise 90-115 x5s

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown 90-100-115-125-135-145 x5s

Wed Sept 14

5:00am
Seated Chest Press 100-130-145-160-175 x5s
Seated Lat Pulldown One-Arm 90-115-125-135-145 x5s
Seated Calf Raise 90-115 x5s

12:00pm
Paused Squats 315-405
Seated Lat Pulldown 90-100-115-125 x5s
Dip bodyweigh x5s, x10s

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown 90-100 x5s
Dip bodyweigh x5s

Thur Sept 15

5:00am
Seated Lat Pulldown One-Arm 90-100-115 x5s
Dip bodyweigh x5s, x10s

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown 90-100 x5s
Dip bodyweigh x5s

Fri Sept 16

5:00am
Paused Squats 315-405-495
Seated Lat Pulldown One-Arm 90-100-115 x5s
Dip bodyweight x5s, +25lb x5s

12:00pm
Seated Lat Pulldown 90-100-115 x5s
Chins x5s, +30lb x5s
Dip bodyweight x5s, +30 x5s

Sat Sept 17

7:00am
Paused Squats 315-405-495
Seated Lat Pulldown One-Arm 90-100-115 x5s
Dip bodyweight x5s, +30lb x5s

Home Functional Trainer
Cable Rows - Neutral Grip 60-70-80 x5s
Lying Cable Upright Rows 40-50-60 x5s

5:00pm
Seated Lat Pulldown One-Arm 90-100-115 x5s
Dip bodyweight x5s, +30lb x5s

146
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 04, 2022, 11:56:03 am »
Sept 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

Sept Week 1 of 4 BW 200-204

Sun Sept 4

7:00am
Paused Squats 315-405
Seated Chest Press 100-130-160 x5s
Seated Lat Pulldown 90-115 x5s

4:00pm
Paused Squats 315-405-495
Seated Shoulder Press 80-95-110-125 x5s
Seated Lat Pulldown 90-100-115 x5s

Mon Sept 5

3:00am
Seated Chest Press 100-130-160 x5s
Seated Lat Pulldown 90-115 x5s

* went for a 12min drive to another gym because they are the only 24hr fitness thats open 24hr in the area. the gym 5min away opens 7am on this labor day holiday.
* that 24hr fitness has a bball court and i saw a guy my height trying to get a dunk in and was so close but needed a few more inches. reminds me of the days when i used to squat in this gym then head over to that court to do 2-hand SVJ dunks as speed work after my squats.
* got me interested to see if i can hit the calculated SVJ of 40" of my current squat/bw ratio. i should be jumping a little more too because i'm doing the squat paused.
* my 495/day gets to 2yrs by october. adding in some explosive jump training no matter how light the load is will interrupt that routine. i have nothing else to prove to myself after i got the 495 daily for a year, but i kept going anyway because it became my routine.

11:00pm
Paused Squats 315-405
Seated Lat Pulldown 90-100-115 x5s

5:00pm
Paused Squats 315-405-495
Seated Chest Press 100-130-160-190-205 x5s

Tue Sept 6

5:00am
Paused Squats 315-405
Seated Chest Press 100-130-160-175-190 x5s
Seated Lat Pulldown 90-115 x5s

12:00pm
Paused Squats 315
Seated Chest Press 100-130-160 x5s
Seated Lat Pulldown 90-100 x5s

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown 90-100-115-135 x5s

Wed Sept 7

5:00am
Paused Squats 315-405
Seated Chest Press 100-130-160-175 x5s
Seated Lat Pulldown 90-115 x5s

12:00pm
Paused Squats 315-405-495
Seated Chest Press 100-130-160-190-205-220-235 x5s

5:00pm
Paused Squats 315-405-455
Seated Lat Pulldown 115-135 x5s

Thur Sept 8

6:00am
Paused Squats 315s
Seated Lat Pulldown 115-125-135 x5s

12:00pm
Seated Chest Press 100-130-160-190-205 x5s

5:00pm
Paused Squats 315-405-495

Fri Sept 9

6:00am
Paused Squats 315s-405
Seated Chest Press 100-130-160-190 x5s
Seated Lat Pulldown 115-125-135 x5s

5:00pm
Paused Squats 315-405-495

Sat Sept 10

7:00am
Paused Squats 315-405-495
Seated Chest Press 100-130-160-190 x5s
Seated Lat Pulldown 115-125-135 x5s

1:00pm
Seated Chest Press 100-130-160-190-220 x5s
Seated Lat Pulldown 115-125-135-145 x5s

6:00pm
Seated Chest Press 100-130-160-190-205-220 x5s
Seated Row Machine 100-130-145-160-175-190 x5s
Seated Lat Pulldown 115 x5s

147
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 02, 2022, 11:03:15 am »
Quote from: Dreyth on September 02, 2022, 12:19:56 am
Curious to know, what do you do for a living that allows you to lift weights so often?

engineer in biotech working 13hr shifts wed-fri alternating saturday nights. my routine also had squats every workout when i was not this lean. can't recover from that now.

148
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 29, 2022, 01:21:02 am »
Aug 28 - Sept 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

Aug Week 5 of 5 BW 200-204

Sun Aug 28

6:00am
Seated Chest Press 100-130-160 x5
Seated Lat Pulldown One-Arm 100-110-115-125-135 x5
Seated Rows One-Arm 100-120-140 x5,   

12:00pm
Paused Squats 315-405-495
Seated Chest Press 160s x5
Seated Lat Pulldown One-Arm 135-135 x5
   
5:00pm
Seated Chest Press 100-130-160s x5
Seated Rows One-Arm 100-120-140-140 x5   

Mon Aug 29

6:00am
Seated Chest Press 100-130-160 x5
Seated Lat Pulldown One-Arm 90-90 x5
Seated Rows One-Arm 100-120-140 x5s,   

12:00pm
Seated Chest Press 160s x5
Seated Lat Pulldown One-Arm 90-90 x5
Seated Rows One-Arm 100-120-140 x5s
   
5:00pm
Paused Squats 315-405-495

Tue Aug 30

5:00am
Seated Chest Press 100-130-160 x5s
Seated Lat Pulldown One-Arm 90x10, 115 x5
Seated Rows One-Arm 100-120-140 x5s,   

12:00pm
Seated Chest Press 100-130-160 x5s
Seated Rows One-Arm 100-120-140-160 x5s, 

5:00am
Paused Squats 315-405-495

Wed Aug 31

5:00am
Paused Squats 315-405-455
Seated Chest Press 100-130 x5s
Seated Lat Pulldown One-Arm 90 x5s

12:00pm
Paused Squats 315-405-495
Seated Shoulder Press 50-65-80-95 x5s
Seated Calf Raises 90-115 x5s

Thur Sept 1

6:00am
Seated Row Machine 100-130-160-175 x5s
Seated Chest Press 100-130-145-160 x5s
Seated Calf Raise 90 x5s

12:00pm
Paused Squats 315-405-495

5:00pm
Seated Chest Press 100-130 x5s
Seated Row Machine 100-130-160-175 x5s

Fri Sept 2

6:00am
Seated Row Machine 100-130-160-175 x5s
Seated Chest Press 100-130-145-160-175 x5s
Seated Calf Raise 90 x5s

12:00pm
Paused Squats 315-405

* thought i could do the 495 early. did not work. 405 not as explosive as i wanted. need more sleep. will just do it later.

5:00pm
Paused Squats 315-405-495
Seated Row Machine 100-130-160-175 x5s

* so much better this afternoon. doing less of the other exercises to get more recovery.

Sat Sept 3

6:00am
Seated Chest Press 100-130-145-160 x5s
Seated Row Machine One-Arm 100-120-140 x5s

5:00pm
Paused Squats 315-405-495

149
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 21, 2022, 11:41:23 am »
Aug 21-27, 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

Aug Week 4 of 5 BW 200-204

Sun Aug 21

6:00am
Seated Chest Press 100-130-160--190-205-220 x5
Seated Lat Pulldown One-Arm 100-110-115-125-135 x5
Seated Rows One-Arm 100-115-125-135-145-155 x5,   

12:00pm
Paused Squats 315-405-495
Seated Chest Press 205-205x5
Seated Lat Pulldown One-Arm 135-135 x5
   
5:00pm
Seated Chest Press 100-130-160-175 x5, 160s x5
Seated Lat Pulldown One-Arm 135-135-135-145 x5
Seated Rows One-Arm 120-140-140 x5   

Mon Aug 22

5:00am
Seated Chest Press 100-130-160-175 x5
Seated Lat Pulldown One-Arm 135-135-135-145 x5
Seated Rows One-Arm 120-120-120-120 x5,   

12:00pm
Seated Chest Press 160-160-160 x5
Seated Lat Pulldown One-Arm 135-135-135-145 x5
Seated Rows One-Arm 120-120-120 x5,   

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown One-Arm 135-135 x5

Tue Aug 23

5:00am
Seated Chest Press 100-130-160 x5
Seated Lat Pulldown One-Arm 135-135 x5
Seated Rows One-Arm 100-120 x5s
Seated Calf Raise 90-115 x5s   

12:00pm
Seated Chest Press 160-160-160 x5
Seated Lat Pulldown One-Arm 135-135-135 x5
Seated Rows One-Arm 120-120-140-140 x5,   

5:00pm
Paused Squats 315-405-495
Seated Lat Pulldown One-Arm 135-135-145 x5
Seated Chest Press 160-190-190 x5

Wed Aug 24

5:00am
Seated Chest Press 100-130-160 x5s
Seated Lat Pulldown One-Arm 135-135-145 x5
Seated Rows One-Arm 100-120 x5s
Seated Calf Raise 115 x5s   

12:00pm
Seated Chest Press 160-160-160 x5
Seated Lat Pulldown One-Arm 135-135-135 x5
Seated Rows One-Arm 120-120-140-140-160-160 x5,   

5:00pm
Paused Squats 315-405-495
Seated Chest Press 160-160 x5

Thur Aug 25

5:00am
Seated Chest Press 100-130-160-175 x5s
Seated Lat Pulldown One-Arm 135-135 x5
Seated Rows One-Arm 100-120 x5s
Seated Calf Raise 115 x5s   

12:00pm
Seated Chest Press 160-160-160 x5
Seated Lat Pulldown One-Arm 135-145-160-160 x5
 
5:00pm
Paused Squats 315-405-495

Fri Aug 26

12:00pm
Paused Squats 315-405-495

* tired from work. did squats only and get more recovery. slept well. just more fatigued than usual.

5:00pm
Seated Chest Press 100-130-160-190-205 x5
Seated Lat Pulldown One-Arm 90-115-135-160 x5

Sat Aug 27

12:00pm
Paused Squats 315-405-495

5:00pm
Seated Chest Press 100-130-160-190-205 x5
Seated Lat Pulldown One-Arm 90-115-135-160 x5

150
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 14, 2022, 10:29:00 am »
Aug 14-20, 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

Aug Week 3 of 5 BW 200-204

Sun Aug 14

6:00am   
Seated Chest Press 100-145-160-175 x5s, 220x3
Seated Rows One-Arm 90-115-135 x5s,   
Seated Lat Pulldown One-Arm 100-110-120 x5s
 
12:00pm   
Paused Squats 315-405-495   
Seated Chest Press 100-145-160x5s

5:00pm   
Seated Chest Press 100-145-160-175-180-185-190 x5s, 190-190x10
Seated Rows One-Arm 100-110-120-130 x5s, 130-130x10   
Seated Lat Pulldown One-Arm 100-110-120-135 x5s
Seated Calf Raise 115 x5s

Mon Aug 15

5:00am   
Seated Chest Press 100-145-160-175-190 x5s, 190-190x10
Seated Rows One-Arm 100-110-120-130 x5s, 130-120x10   
Seated Lat Pulldown One-Arm 135 x5s
Seated Calf Raise 115 x5s

12:00pm   
Seated Chest Press 100-145-160-175-190 x5s, 190x10
Seated Rows One-Arm 100-110-120 x5s, 120x10   
Seated Lat Pulldown One-Arm 135 x5s

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 190 x5s
Seated Lat Pulldown One-Arm 115 x5s, 115x10

Tue Aug 16

5:00am   
Paused Squats 315s
Seated Chest Press 100-145-160-175-190-205 x5s,
Seated Rows One-Arm 90-100-110-120 x5s,   
Seated Lat Pulldown One-Arm 100-110-115 x5s

12:00pm   
Seated Chest Press 100-145-160-175 x5s,
Seated Rows One-Arm 90-100-110-120-130-140 x5s,   
Seated Lat Pulldown One-Arm 115 x5s

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 190-205 x5s,
Seated Rows One-Arm 120-140 x5s,   
Seated Lat Pulldown One-Arm 100-115-125-135 x5s

Wed Aug 17

5:00am   
Paused Squats - Smith 135 x5s
Seated Chest Press 100-130-145-160-175-190 x5s,
Seated Rows One-Arm 100-120-140 x5s,   
Seated Lat Pulldown One-Arm 105-115 x5s

* did very light volumes of squat in the smith machine. trying to find the most comfortable form again and after the 3rd set of foot placement adjustments, i was good to go. this is my go-to exercise for leg mass. good time under tension and intensity while able to keep solid form.

12:00pm   
Seated Chest Press 100-130-145-160-175-190 x5s,
Seated Rows One-Arm 100-120-140-150 x5s, 170x3   
Seated Lat Pulldown One-Arm 110-110 x5s

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 190 x5s,
Seated Rows One-Arm 120-150-180 x5s,

Thur Aug 18

12:00pm   
Seated Chest Press 100-130-145-160-175-190-205-220 x5s,
Seated Rows One-Arm 140 x5s,   
Seated Lat Pulldown One-Arm 100-110 x5s

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 190-205-220 x5s,
Seated Rows One-Arm 160 x5s,

Fri Aug 19

12:00pm   
Seated Chest Press 100-130-160-190-205-220 x5s,
Seated Rows One-Arm 140-160 x5s,   
Seated Lat Pulldown One-Arm 100-110-135 x5s

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 175-190-205-220 x5s,
Seated Lat Pulldown One-Arm 115-125-135 x5s

Sat Aug 20

6:00am   
Seated Chest Press 100-130-160-190-205-220 x5s,
Seated Lat Pulldown One-Arm 115-125-135 x5s

12:00pm
Seated Chest Press 175-190-205-220-235-250-265 x5s,
Seated Lat Pulldown One-Arm 115-125-135-145 x5s
Seated Rows One-Arm 140 x5s,   

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 190-205-220 x5,
Seated Lat Pulldown One-Arm 135-135-135 x5

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