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Messages - Kingfish

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166
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

167
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

168
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

169
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 07, 2022, 10:36:39 am »
Aug 7-13, 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 2 of 5 BW 200-204

Sun Aug 7

7:00am
Seated Chest Press 100-145-160-175-190 x5s   
Seated Lat Pulldown One-Arm 115-125 x5s,   
Seated Rows One-Arm 90-115-135 x5s,   

12:00pm
Seated Chest Press 100-145-160 x5s   
Seated Lat Pulldown One-Arm 100 x5s,   
Seated Rows One-Arm 100-115-125 x5s,   

Paused Squats 315-405-495   
Seated Lat Pulldown One-Arm 100-115-125 x5s,   
Seated Rows One-Arm 100-115-125 x5s,   

Mon Aug 8

5:00am
Seated Chest Press 100-145-160-175 x5s   
Seated Lat Pulldown One-Arm 100-115 x5s,   
Seated Rows One-Arm 80-90-115 x5s,   
Seated Calf Raise 115 x5s,   

12:00pm
Paused Squat 315s
Seated Chest Press 100-145-160 x5s   
Seated Rows double arm ISO machine 80-90-115-125 x5s,   

* used the seated row machine with independent left/right movement. i use the same weight so i'm using half the resistance of the single arm. it does not feel half as light. i get better squeeze at the bottom ROM because my rhomboids are against each other creating better leverage for the squeeze. hard to squeeze the bottom ROM on single arm because the rhomboids dont "bottom out" as easily

5:00pm
Paused Squats 315-405-495   
Seated Lat Pulldown Two-Arm 90-100 x5s,   
Seated Chest Press 100-145-160 x5s

Tue Aug 9

5:00am
Paused Squat 315s
Seated Chest Press 100-145-160-175 x5s, 160x10   
Seated Lat Pulldown One-Arm 100-115 x5s, 100x10   
Seated Rows One-Arm 90-100-110-120 x5s,   

* the double arm pulling i did added more fatigue than i wanted to my core. back to single arm. i'm already on the edge of recovery doing these 495 singles everyday.   

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

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 100-145-160 x5s
Seated Rows One-Arm 120-130-140-150 x5s,   

Wed Aug 10

5:00am
Seated Chest Press 100-145-160 x5s,     
Seated High Rows One-Arm 100 x5s   
Seated Rows One-Arm 120-140 x5s,   
Seated Calf Raise 115 x5s

12:00pm
Seated Chest Press 100-145-160 x5s,     
Seated Rows One-Arm 120-130-140-150 x5s,   

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 100-145-160 x5s
Seated Rows One-Arm 140-150 x5s,   

Thur Aug 11

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

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 100-145-160-175 x5s, 220-250x3
Seated Rows One-Arm 140 x5s,
Seated Lat Pulldown One-Arm 100-115 x5s
Seated Calf Raise 115-125 x5s

Fri Aug 12

6:00am
Paused Squats 315-405   
Seated Chest Press 100-145-160-175 x5s, 220-250x3
Seated Rows One-Arm 100-120-140 x5s,   

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

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 100-145-160-175 x5s, 220-250x3
Seated Rows One-Arm 120-130-140-150 x5s, 160x3

Sat Aug 13

6:00am
Paused Squats 315-405   
Seated Chest Press 100-145-160-175-190 x5s
Seated Rows One-Arm 110-120-130 x5s,   
Seated Lat Pulldown One-Arm 100-115 x5s

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 100-145-160-175 x5s
Seated Rows One-Arm 110-120 x5s,   
Seated Lat Pulldown One-Arm 100-115-125 x5s
   

170
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 31, 2022, 11:20:09 am »
July 31 - Aug 6, 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 1 of 5 BW 200-204

Sun July 31

7:00am
Seated Chest Press 50-100-145-160-175 x5, 160-160x10   
Seated High Row Machine One-Arm 90-115-125-135 x5s 

12:00pm
Seated Chest Press 50-100-145-160-175 x5, 160-160x10   
Seated High Row Machine One-Arm 90-115-125-135 x5s 

5:00pm
Paused Squats 315-315-315, 405-495   
Seated Chest Press 50-100-145-160 x5, 160-160x10   
Seated High Row Machine One-Arm 90-115-125-135 x5s 

Mon Aug 1

5:00am
Seated Chest Press 50-100-145-160 x5, 160-160-160x10   
Seated High Row Machine One-Arm 90-115-125 x5s, 100-100x10 
Seated Calf Raise 115-115x5, 115x10

12:00pm
Seated Chest Press 100-145-160 x5, 160x10   
Seated High Row Machine One-Arm 90-115-125 x5s, 100-100x10 
Seated Lat Pulldown One-Arm 90-100 x5s 

5:00pm
Paused Squats 315-315-315, 405-495   
Seated High Row Machine One-Arm 90-115-125-135 x5s, 125-125x10 

Tue Aug 2

5:00am
Paused Squats 315-315-315   
Seated Chest Press 50-100-145-160 x5, 160-160x10   
Seated High Row Machine One-Arm 90-115-125 x5s, 100-100-100x10 
Seated Calf Raise 115-115x5, 115x10

12:00pm
Seated Chest Press 100-145-160 x5, 160-160x10   
Seated High Row Machine One-Arm 100-115 x5s, 

5:00pm
Paused Squats 315-315-315, 405-495   
Seated Chest Press 100-145-160 x5, 160-10x10   
Seated High Row Machine One-Arm 90-115-125 x5s 
Seated Lat Pulldown One-Arm 90-100-115 x5s 

Wed Aug 3

5:00am
Paused Squats 315-315-315, 405   
Seated Chest Press 50-100-145-160 x5, 160-160x10   
Seated Lat Pulldown One-Arm 100-115 x5s, 100-100x10

12:00pm
Seated Chest Press 50-100-145-160 x5, 160-160x10   
Seated High Row One-Arm 90-100-115 x5s

5:00pm
Paused Squats 315-315-315, 405-495   
Seated Chest Press 100-145 x5, 160-160-160x10 

Thur Aug 3

12:00pm
Seated Chest Press 100-145-160-175 x5s   
Seated High Row One-Arm 90-100-115 x5s
Seated Lat Pulldown One-Arm 100-115 x5s 
Seated Calf Raise 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495   
Seated Chest Press 100-145-160-175 x5s   
Seated High Row One-Arm 90-100-115 x5s
Seated Lat Pulldown One-Arm 100-115 x5s 

Fri Aug 5

12:00pm
Seated Chest Press 100-145-160-175 x5s, 190-220-250-280x3, 295x2   
Seated Lat Pulldown One-Arm 100-115-125 x5s, 135-135-135x5 

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 100-145-175-190 x5s,   
Seated Lat Pulldown One-Arm 100-115-125 x5s,   

Sat Aug 6

6:00am
Seated Chest Press 100-145-175-190 x5s   
Seated Lat Pulldown One-Arm 115-125 x5s 

12:00pm
Seated Chest Press 100-145-175-190 x5s   
Seated Lat Pulldown One-Arm 115-125 x5s 

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 100-145-175 x5s,   
Seated Lat Pulldown One-Arm 115-125 x5s,   
Seated Calf Raise 115-115x5
   

171
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 24, 2022, 10:19:02 am »
July 24-30, 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

July Week 4 of 4 BW 200-204

Sun July 24

7:00am
Seated Chest Press 50s-100s x5, 220x5, 145x10 
Seated Row Machine 100s x10, 190x5, 145x10
Seated High Row Machine One-Arm 50s-100s x5, 110x5 

11:00am
Paused Squats 315-315-315, 405-495 
Seated Chest Press 50s-100s x5, 220x5, 145-145x10 
Seated Row Machine 50s-100s x15, 145x5
Seated High Row Machine One-Arm 50s-100s x5, 110x5 

5:00pm
Paused Squats 315-315-315, 405
Seated Chest Press - One Arm 50s-x5, 100-100x5 
Seated High Row Machine One-Arm 50s-100s x5, 110x5 
Seated Lat Pulldown One-Arm 70s-90s x5, 115-115x5
Seated Calf Raise 115-115x5


Mon July 25

5:00am
Seated Chest Press 50s-100s x5, 220x5, 145-145x5 
Seated Lat Pulldown One-Arm 70s-90s x5, 100-110x5, 110-110-100-110x5
Seated Calf Raise 115-115x5

11:00am
Seated Chest Press 50s-100s-145s x5, 
Seated Lat Pulldown One-Arm 90s x5, 115x5
Seated Row Machine 50s-100s-145 x5,
Seated Calf Raise 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495 
Seated Chest Press 50s-100s-145s-175s x5 
Seated Row Machine 50s-100s-145s-175s-205 x5

Tue July 26

5:00am
Seated Chest Press 55-100-145-175 x5s 
Seated Row Machine 55-100-145-175 x5s
Seated Lat Pulldown One-Arm 90-100 x5s
Seated Calf Raise 115-125 x5s

11:00am
Seated Chest Press 55-100-145-175 x5s 
Seated Row Machine 100-145-175 x5s
Seated Lat Pulldown One-Arm 90-100-110 x5s

5:00pm
Paused Squats 315-315-315, 405-495 
Seated High Row Machine One-Arm 90-115-125-135-125 x5s
Seated Lat Pulldown One-Arm 90-115-100 x5s

Wed July 27

5:00am
Seated Chest Press 55-100-145-175 x5s 
Seated Lat Pulldown One-Arm 90-100 x5s
Seated Calf Raise 115 x5s

12:00pm
Seated Chest Press One-Arm 50-80-90-100 x5s 
Seated Lat Pulldown One-Arm 90-100 x5s

5:00pm
Paused Squats 315-315-315, 405-495 
Seated Chest Press One-Arm 80-90-100 x5s 
Seated Lat Pulldown One-Arm 90-100-115 x5s

Thur July 28

5:00am
Paused Squats 315-315-315, 405 
Seated Chest Press 55-100-145-160 x5s 
Seated Lat Pulldown One-Arm 90-100-115 x5s

12:00pm
Seated Chest Press One-Arm 90 x5s 
Seated Lat Pulldown One-Arm 100-135 x5s

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

Fri July 29

7:00am
Seated Chest Press 55-100-145-160-175 x5s 
Seated Lat Pulldown One-Arm 90-100-115 x5s

12:00pm
Seated Chest Press   55-100-145-160-175 x5s
Seated Lat Pulldown One-Arm 100-135 x5s
Seated Calf Raise 115-125 x5s

5:00pm
Paused Squats 315-315-315, 405-495 
Seated High Rows One-Arm 90-100-115-125-135-145 x5s

Sat July 30

7:00am
Seated Chest Press 55-100-145-160 x5s 
Seated Lat Pulldown One-Arm 90-115 x5s

12:00pm
Seated Chest Press 55-100-145-160 x5s 
Seated Lat Pulldown One-Arm 90-115 x5s

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

172
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 17, 2022, 09:21:16 am »
July 17-23, 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

July Week 3 of 4 BW 200-204

Sun July 17

5:00am
Seated Chest Press 220-220-220x5, 220x5
Seated High Row Machine One-Arm 110-110-110x5, 
Seated High Row Machine 175-175x3
Seated Calf Raise 115-115x5

11:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x5,
Seated High Row Machine One-Arm 110-110-110x5, 
Seated High Row Machine 175-190x5

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

Mon July 18

5:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x5, 
Seated High Row Machine One-Arm 110-110-110x5, 
Seated High Row Machine 175-175x5

11:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x5, 220x10 
Seated High Row Machine One-Arm 110-110-110x5, 110x10
Seated Calf Raises 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x5, 220x10
Seated High Row Machine 175-190x3

Tue July 19

5:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x5, 
Seated High Row Machine One-Arm 110-110-110x5, 
Seated Calf Raise 115-115x5

* will stop and rest the horizontal rowing for now. there is some discomfort in my left arm thats not going away. not enough to cause pain or loss of power.

11:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x5,  220x10

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

* busy at home. did the bare minimum and resting everything else.

Wed July 20

5:00am
Paused Squats 315-315-315, 405-455
Seated Chest Press 70s x5, 220x5 
Seated High Row Machine One-Arm 50s x5, 110x5 
Cardio Inclined Walking 1 mile, 20mins - 3.0mph@4% 113HR max
 
11:00am
Paused Squats 315-315-315, 405-495
Seated Chest Press 50s x5, 220x5 

5:00pm
Paused Squats 315-315-315, 405-495
Cardio Inclined Walking 1 mile, 20mins - 3.0mph@4% 113HR max

* recovery doing very well after taking it easy and just focusing on squats and some light cardio.

Thur July 21

6:00am
Seated Chest Press 50s x5, 220x5 
Seated High Row Machine One-Arm 50s x5, 110x5 
Cardio Inclined Walking 1 mile, 20mins - 3.0mph@4% 113HR max

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine One-Arm 50s x5, 110x5 

Fri July 22

11:00am
Seated Chest Press One-Arm 50s x5, 110x5 
Seated High Row Machine One-Arm 50s x5, 110x5 
Seated Calf Raise 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 50s x5, 220x5 
Seated Row Machine 100s x10, 190x5 

Fri July 22

7:00am
Seated Chest Press 50s x5, 220x5, 145x10 
Seated High Row Machine One-Arm 50s x5, 110x5 
Seated Calf Raise 115-115x5

12:00pm
Seated Chest Press 50s x5, 220x5, 145x10 
Seated Row Machine 100s x10, 190x5, 145x10

8:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 50s x5, 220x5, 145x10 
Seated High Row Machine One-Arm 50s x5, 110x5, 80x10 

173
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 11, 2022, 12:19:30 am »
July 10-16, 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

July Week 2 of 4 BW 200-204

Sun July 10

6:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3, 220-220x3
Seated Calf Raises 115-115x5

11:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3, 220x3
Seated Calf Raises 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 220x10
Seated Calf Raises 115-135x5

Mon July 11

6:00am
Seated Chest Press 220-235-250x3,
Seated High Row Machine One-Arm40-50-50-50x10
Seated Calf Raises 115x10, 115x5

* resting the heavy rowing and doing one arm on seated machine with lighter weights/higher reps.

12:00pm
Paused Squats 315-315-315, 405
Seated Shoulder Press 50x5, 50x10, 50-50x5
Seated High Row Machine One-Arm50-60x10, 70-80x5

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 220x10
Seated High Row Machine One-Arm 80-90-100x5

Tue July 12

6:00am
Seated Chest Press 220-220-220x3, 265-280x2
Seated High Row Machine One-Arm 100-110x5, 120-120x3
Seated Calf Raises 115x10, 115x5

12:00pm
Seated Chest Press 220-220-220x3, 220x10
Seated High Row Machine One-Arm 100-100x5, 120x3
Seated Calf Raises 115-115x5

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 220x5
Seated High Row Machine One-Arm 100-100-100x5, 100x10
Seated Calf Raises 115-115x5

Wed July 13

5:00am
Seated Chest Press 220-220-220x3, 220x10
Seated High Row Machine One-Arm 100-110x5, 120-120x3
Seated Calf Raises 115x10, 115x5

12:00pm
Seated Chest Press 220-220-220x3, 220x5
Seated High Row Machine One-Arm 100-100x5, 100x10
Seated Calf Raises 115-115x5

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 220-220x3
Seated High Row Machine One-Arm 100-100-100x5, 100x5, 100x10

Thur July 14

6:00am
Seated Chest Press 220-220-220x3, 220-235x3
Seated High Row Machine One-Arm 100-100-100x5, 120-120x3
Seated Calf Raises 115x10, 115x5

12:00pm
Paused Squats 315-315-315
Seated High Row Machine One-Arm 110-110-110x3, 115-115x3

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press One-Arm 100-100x3
Seated High Row Machine One-Arm 110-110x3, 115x3

* the one arm chest press is just next to the one arm rowing so did these back to back instead of walking far for the other chest press machine.

Fri July 15

12:00pm
Seated Chest Press 220-220-220x3, 265-265x3
Seated Chest Press One-Arm 100-100-100x3, 
Seated High Row Machine One-Arm 100-100-100x5, 100-100-100-100x5
Seated Calf Raises 115x10, 115x5

* skipped the morning workout. too sleepy from work.

6:00pm
Paused Squats 315-315-315, 405-495

Sat July 16

2:00am
Seated Chest Press 220-220-220x5, 265x3
Seated High Row Machine One-Arm 110-110-110x5, 

* lunch break workout.

12:00pm
Seated Chest Press 220-220-220x5, 265x5
Seated High Row Machine One-Arm 110-110-110x5, 110x10 

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x5, 265x5
Seated High Row Machine One-Arm 110-110-110x5, 120x5 

174
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 03, 2022, 10:24:17 am »
July 3-9, 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

June Week 1 of 4 BW 200-204

Sun July 3

6:00am
Paused Squats 315-315-315
Seated Chest Press 220-220-220x3,
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115x5

11:00am
Paused Squats 315-315-315,405-495
Seated Chest Press 220-220-220x3, 220x3
Seated Shoulder Press 170x3
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115x5

5:00pm
Seated Chest Press 220-220-220x3, 235-250-265-280x3
Row Machine Mid Rows 175-175-175x3, 190-205x3
Seated Calf Raises 115-135x5

Mon July 4

7:00am
Paused Squats 315-315-315,405-455
Seated Chest Press 220-220-220x3, 220-220x3
Seated Shoulder Press 170x3
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115x5

12:00pm
Seated Chest Press 220-220-220x3, 235x3
Seated Shoulder Press 170-170x3
Row Machine Mid Rows 175-175-175x3,

5:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 220-220-220x3,
Row Machine Mid Rows 175-175-175x3,

Tue July 5

5:00am
Paused Squats 315-315-315,405
Seated Chest Press 220-220-220x3,
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115x5
One arm standing cable rows 50-50-50x5
Assisted Dips-45lb x5-5-5

* been doing the light push/pull for volumes for a little over a week now so will start to log them. the one arm cable rows is using the seated cable chest press but pulling on the back side of the machine and bracing using the opposite arm. i get lower back soreness doing these when i overdo the eccentric ROM.
* using assisted dips because my lowerback cannot recover from daily bw dips. i stand on the assistance and it carries my lowerbody so the lowerback does not get overworked stabilizing and carrying my heavy legs. i wanted to use the same machine for assisted chins but its easier to get sloopy on the form and overdo the eccentric ROM and get my lowerback sore again.

12:00pm
Paused Squats 315-315-315,405-455
Seated Chest Press 220-220-220x3, 220-235-235-250x3
Row Machine Mid Rows 175-175-175x3,
Seated Shoulder Press 170x3,

5:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 220-220-220x3,
Seated Calf Raises 115-115x5

Wed July 6

5:00am
Paused Squats 315-315-315
Seated Chest Press 220-235-250x3, 265-280x2
One arm standing cable rows 50-60-70-80x5

12:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 220-235x3, 250-265x2
Seated Calf Raises 115x5

* lowerback feels a lot better recovered whenever i do less heavy rowing. was able to get the 495 again at a noon workout. might skip later because of work schedule.

Thur July 7

1:00am
Paused Squats 315-315-315
Seated Chest Press 220-220-220x3, 235x3
Seated Calf Raises 115-115x5
 
* quick workout at lunch break from work.

12:00pm
Paused Squats 315-315-315,405-495
Assisted Dipsbw-48kg 5x5 sets

Fri July 8

12:00pm
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3,
Seated Calf Raises 115-115x5

5:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 220-220-220x3,
Seated Calf Raises 115-115x5

Sat July 9

12:00pm
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3,
Seated Calf Raises 115-115x5

5:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 220-220-220x3, 220-220x3

175
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 26, 2022, 11:07:50 am »
June 26 - July 2, 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

June Week 5 of 5 BW 200-204

Sun Jun 26

6:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3,
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115-135x5

12:00pm
Seated Chest Press 220-220-220x3, 235-250-265-280x3
Row Machine Mid Rows 175-175-175x3, 190-190-190x3
Seated Calf Raises 115-115-135x5

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 220x3
Row Machine Mid Rows 175-175-175x3,

* seated chest press machine with 220 felt very explosive. the heavy sets this lunch time worked well. 295+15 is the heaviest i can go. will slowly go heavier on this.

Mon Jun 27

6:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3, 235x3
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115-115x5

12:00pm
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3, 
Row Machine Mid Rows 175-175-175x3,

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 235-250-265x3
Row Machine Mid Rows 175-175-175x3,

Tue Jun 28

6:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3, 220x3
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115x5

12:00pm
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-235x3, 220-220x3
Row Machine Mid Rows 175-175x3,

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 235x3
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115x5

Wed Jun 29

6:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3, 220x3
Seated Shoulder Press 140-155-170x2
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115x5

* tested if my overhead machine press is maintained or better after a few weeks of rest and substituting with the horizontal press. i got stronger. 170x2 was not very heavy on a first day. when i'm fresh and coordinated, i can probably do 185-200x3-5 now.

12:00pm
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3,
Seated Shoulder Press 155-170x2
Row Machine Mid Rows 175-175-175x3,

6:00pm
Paused Squats 315-315-315, 405-495

Thur Jun 30

12:00pm
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3,
Row Machine Mid Rows 175-175-175x3,

6:00pm
Paused Squats 315-315-315, 405-495

Fri July 1

12:00pm
Seated Chest Press 220-220-220x3, 220x3
Seated Shoulder Press 170-185x2
Row Machine Mid Rows 175-175-175x3,
Seated Calf Raises 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3,
Seated Shoulder Press 170-170x3
Row Machine Mid Rows 175-175-175x3, 190-190x3

Sat July 2

12:00pm
Paused Squats 315-315-315, 405-455
Seated Chest Press 220-220-220x3, 220-235x3
Seated Shoulder Press 170-170x3
Row Machine Mid Rows 175-175-175x3, 190-190x3
Seated Calf Raises 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 220-220x3
Seated Shoulder Press 170x3
Row Machine Mid Rows 175-175x3

176
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 19, 2022, 12:13:09 pm »
June 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

June Week 4 of 5 BW 200-204

Sun Jun 19

6:00am
Paused Squats 315-315-315, 405
Seated Chest Press 175-175-190x3, 220-235x3, 235-235x3
Row Machine Mid Rows 175-175-190x3, 190-190x3
Seated Calf Raise 115-115-115x5

12:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220x3, 235-235x3
Row Machine Mid Rows 175-175x3, 190-190x3

5:00pm
Seated Chest Press 220-220x3, 235-235x3
Row Machine Mid Rows 175-175x3, 190-190x3
Seated Calf Raise 115-115x5

Mon Jun 20

5:00am
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-235x3, 220-220x3
Row Machine Mid Rows 175-175-190x3, 175-175x3

* reducing reps from 5 to 3 for the pass few days in the push/pull helped recovery a lot. i'm already recovered for 495 this morning and also got it 10hr fasted from my dinner last night at 7pm.

12:00pm
Seated Chest Press 220-220-235x3, 220-220x3
Row Machine Mid Rows 175-175-190x3, 175-175x3
Seated Calf Raise 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-235x3, 235-235x3
Row Machine Mid Rows 175-175-190x3, 190-190x3

Tue Jun 21

5:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-235x3, 220-220x3
Row Machine Mid Rows 175-175-190x3, 175-175x3
Seated Calf Raise 115-115x5

* 405 still fast enough and will get 475. 495 will most likely breakdown form and add too much fatigue for this morning. save it for lunch workout. doing the chest press with resets too for better bottom ROM contractions and less fatigue.

12:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-235x3, 235-235x3
Row Machine Mid Rows 175-175-190x3, 190-190x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-235x3, 235-235x3
Row Machine Mid Rows 175-175-190x3

* form felt more polished with back to back 495 workouts.  not very strong to do backoff sets at this lean weight but still very happy to get it consistently now on multiple times a day. cutting back on the push/pull volumes made it happen.

Wed Jun 22

5:00am
Paused Squats 315-315-315
Seated Chest Press 220-220-235x3, 220-220x3
Row Machine Mid Rows 175-175-190x3, 175-175x3
Seated Calf Raise 115-115x5

* very warm 70 SF morning. did feel like doing 405. will do 495 at lunch and start the work nights later.

12:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-235x3, 235-235x3
Row Machine Mid Rows 175-175-190x3, 190-190x3

5:00pm
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-235x3, 235-235x3
Row Machine Mid Rows 175-175-190x3,

Thur Jun 23

12:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-235x3,
Row Machine Mid Rows 175-175-190x3,

* skipped morning workout. need more sleep.

6:00pm
Seated Chest Press 220-220-235x3, 235-235x3
Row Machine Mid Rows 175-175-190x3,

Fri Jun 24

12:00pm
Paused Squats 315-315-315, 405-495

* 3 night tonight and will work the 4th night this week because of overtime for the holiday. took it easy and just did my squat routine. didn't feel like waiting on the chest press/row machine because i need to catch up more on the afternoon sleep.

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220x3,
Row Machine Mid Rows 175-175x3,

Sat Jun 25

12:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220x3,
Row Machine Mid Rows 175-175x3,

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220x3,
Row Machine Mid Rows 175-175x3,

177
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 12, 2022, 11:23:55 am »
June 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

June Week 3 of 5 BW 200-204

Sun Jun 12

7:00am
Paused Squats 315-315-315,405
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5
Seated Calf Raise 135-135x5

12:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 175-190x5

5:00pm
Paused Squats 315-315-315,405-455
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

Mon Jun 13

5:00am
Paused Squats 315-315-315,405
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5
Seated Calf Raise 135-135-135x5

12:00pm
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

5:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

Tue Jun 14

5:00am
Paused Squats 315-315-315,405
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5
Seated Calf Raise 90-115-115x5

12:00pm
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

5:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 130-130-145x5, 175-190x5
Row Machine Mid Rows 130-130-145x5, 130-130x5
Seated Calf Raise 115-115x5

Wed Jun 15

5:00am
Paused Squats 315-315-315,405
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5
Seated Calf Raise 115-115x5

12:00pm
Paused Squats 315-315-315,405
Seated Calf Raise 115-115x5, 135-135x5

5:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 130-130-145x5, 175-190x5
Row Machine Mid Rows 130-130-145x5, 130-130x5
Seated Calf Raise 115-115x5

Thur Jun 15

5:00am
Seated Chest Press 130-130-145x5, 175-190x5
Row Machine Mid Rows 130-130-145x5, 130-130x5
Seated Calf Raise 115-135-135x5

12:00pm
Seated Chest Press 175-190x3, 205-220-235-250x2, 175-175x5
Row Machine Mid Rows 190-205-210x3, 175-175x5
Seated Calf Raise 115-115-135x5

5:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 175-175x5
Row Machine Mid Rows 190-205-210x3, 175-175x5

Fri Jun 17

7:00am
Seated Chest Press 175-175-190x3, 175-175x5
Row Machine Mid Rows 175-175-190x3, 175-175x5
Seated Calf Raise 115-135-135x5

5:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 175-190x3, 220-235x2, 235-235x2
Row Machine Mid Rows 175-175-190x3, 175-175x3

Sat Jun 18

7:00am
Seated Chest Press 175-175-190x3, 175-175x3
Row Machine Mid Rows 220-220-235x2, 220-220x3
Seated Calf Raise 115-115x5

12:00pm
Paused Squats 315-315-315,405-495
Seated Chest Press 220-235x2, 235-235x3
Row Machine Mid Rows 175-190-205x3, 205-205x3

* already very strong at lunch time so did my squat routine here.

5:00pm
Seated Chest Press 220-220-235x2, 235-235-235x3, 235x5
Row Machine Mid Rows 175-175-190x3, 205-220-235x2, 235x3
Seated Calf Raise 115-135-135x5

178
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 05, 2022, 11:10:34 am »
June 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

June Week 2 of 5 BW 200-204

Sun Jun 5

7:00am
Seated Chest Press 175-175-190x5, 190-190-190x5, 205-220x2
Row Machine Mid Rows 175-175-190x5, 175-175-175x5

12:00pm
Seated Chest Press 175-175-190x5, 190-190x5
Row Machine Mid Rows 175-175-190x5, 175-175x5

5:00pm
Paused Squats315-315-315,405-495
Seated Chest Press 175-175-190x5, 190-190-190x5
Row Machine Mid Rows 175-175-190x5, 190-180-180x5
Seated Calf Raise 315-315x5

Mon Jun 6

5:00am
Paused Squats315-315-315, 405
Seated Chest Press 175-175-190x5, 190-190-190x5
Row Machine Mid Rows 175-175-190x5, 175-175-175x5

12:00pm
Seated Chest Press 175-175-190x5, 190-190x5
Row Machine Mid Rows 175-175-190x5, 175x5

5:00pm
Paused Squats315-315-315, 405-495
Seated Chest Press 175-175-190x5, 190-190x5
Row Machine Mid Rows 175-175-190x5, 175-175x5

Tue Jun 7

5:00am
Paused Squats315-315-315, 405
Seated Chest Press 175-175-190x5, 190-190x5
Row Machine Mid Rows 175-175-190x5, 175-175x5

5:00pm
Paused Squats315-315-315, 405-495
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

* lowered intensity on the push/pull for recovery. the 495 is always very heavy now and i'm taking too much time in the platform resting. used to get my squat routine in less than 10mins.

Wed Jun 8

5:00am
Paused Squats315-315-315, 405
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

12:00pm
Paused Squats315-315-315, 405-495
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

* wow. very strong already after reducing weights on the other exercises. got the top weight early so might not lift later and watch nba instead.

Thur Jun 9

5:00pm
Paused Squats315-315-315, 405-495
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

* needed more sleep so skipped workouts. busy at work.

Fri Jun 10

5:00pm
Paused Squats315-315-315, 405-495
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

Sat Jun 11

12:00pm
Paused Squats315-315-315, 405
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

* this deload routine is working fast. i'm getting very fresh already even with less ideal sleep during my work side of the week. bw steady for past few months now at low 200s.

5:00pm
Paused Squats315-315-315, 405-495
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

179
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 29, 2022, 11:00:54 am »
May 29 - June 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

June Week 1 of 5 BW 200-204

Sun May 29

6:00am
Paused Squats 315-315-315x1, 405
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200x5
Seated Calf Raise 135-135-135x5

12:00pm
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200-200-205x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5,
Row Machine Mid Rows 175-200x5,
Seated Calf Raise 135-135-135x5

* will lower the fatigue from the other exercises and see if i can be back to lifting 495 every workout at 202-206lb bw. only strong enough for a smooth 495 single but no overshoot for a double since i got leaner weeks ago.

Mon May 30

6:00am
Paused Squats 315-315-315x1, 405
Seated Shoulder Press Machine 140-155x3, one arm 10-15-15x10
Row Machine Mid Rows 175-190-205x3, one arm 70-70-70x10
Seated Calf Raise 135-135-135x5

12:00pm
Seated Shoulder Press Machine one arm 10x10, 20-40-50-65x5
Row Machine Mid Rows 175-190-205x3, one arm 70x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x3, one arm 40-40-50x5
Row Machine Mid Rows 175-190-205x5, 190-190x5
Seated Calf Raise 135-135-135x5

Tue May 31

5:00am
Paused Squats 315-315-315x1,
Seated Shoulder Press Machine one arm 30-40-50x5, 40-40x5
Row Machine Mid Rows 175-190-205x5, 190-190x5
Seated Calf Raise 135-135-135x5

* will do one arm overhead press but keep the double arm rowing. not a lot of stress on the back on the chest supported rows so it can stay in routine.

12:00pm
Seated Shoulder Press Machine 140-155x5, one arm 40-40x5
Row Machine Mid Rows 175-190x5, 190-190x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x3, 155-155x5
Row Machine Mid Rows 175-190x5, 190-190x5
Seated Calf Raise 135-135-135x5

* forget the single arm movements. adding too much time to my workouts. can't also do them on gym rush hour.

Wed Jun 1

5:00am
Seated Shoulder Press Machine 140-155x5, 155-140-140x5,
Seated Chest Press 85-100-130-145-160x5
Row Machine Mid Rows 175-190x5, 190-175-175x5
Cardio Inclined Walking 1.33 miles.  4mph at 4%. 20mins. 130HR

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x3, 155-140-140x5
Row Machine Mid Rows 175-190x5, 190-190-190x5
Seated Calf Raise 135-135-135x5

Thur Jun 2

7:00am
Seated Shoulder Press Machine 140-155x5, 
Seated Chest Press 130-145x5, 145x5
Row Machine Mid Rows 175-190x5, 190-190-190-175x5

4:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x3, 155-140-140x5 rest
Seated Chest Press 130-145-160-175-190x5, 175x5
Row Machine Mid Rows 175-190x5, 190-190-190-175x5
Seated Calf Raise 135-135-135x5

* seated overhead press machine busy. did more of chest press. rest my feet on a db and my lowerback felt a lot more comfortable. i tiptoe and get my lowerbody in a good position to maintain a good curve on my lowerback during upperbody pressing. kept it at 175-190 to make push/pull routine simple.
* afternoon workout a little early to watch nba finals.

Fri Jun 3

7:00am
Seated Chest Press 175-190x5, 190-175-175x5
Row Machine Mid Rows 175-190x5, 190-190-175x5

4:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x3, 155-140-140x5 rest
Seated Chest Press 175-190x5, 190-190-175x5
Row Machine Mid Rows 175-190x5, 190-190-175x5
Seated Calf Raise 135-135-135x5

Sat Jun 4

12:00pm
Seated Chest Press 175-190x5, 190-190-175x5
Row Machine Mid Rows 175-190x5, 190-190-175x5

4:00pm
Paused Squats 315-315-315x1, 405-495
Seated Chest Press 175-190x5, 190-190-190x5
Row Machine Mid Rows 175-190x5, 190-190-190x5

180
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 22, 2022, 09:48:19 am »
May 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

May Week 3 of 4 BW 200-204

Sun May 22

6:00am
Seated Shoulder Press Machine 140-155x5,
Row Machine Mid Rows 175-195x5,195-195x5
Seated Calf Raise 135-135-135x5

11:00am
Paused Squats 315-315-315x1
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5,195-195x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5,
Row Machine Mid Rows 175-195x5,195-195x5
Seated Calf Raise 135-135-135x5

Mon May 23

5:00am
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5,195-195x5
Seated Calf Raise 135-135-135x5

12:00pm
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5, 195-195x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5, 195-195x5
Seated Calf Raise 135-135-135x5

Tue May 24

5:00am
Paused Squats 315-315-315x1, 405
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5, 195-195x5
Seated Calf Raise 135-135-135x5

12:00pm
Seated Shoulder Press Machine 140-155x5,
Row Machine Mid Rows 175-195x5, 195-195x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5, 195-195-195-200x5
Seated Calf Raise 135-135-135x5

Wed May 25

5:00am
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200-200x5
Seated Calf Raise 135-135-135x5

* rowing top set up to 200lbx5.

12:00pm
Seated Shoulder Press Machine 140-155x5,
Row Machine Mid Rows 175-200x5, 200-200x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200-200-200x5
Seated Calf Raise 135-135-135x5

Thur May 26

5:00am
Paused Squats 315-315-315x1, 405
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Inclined Tricep Bench 95-115-135-155x5s
One Arm Cable rows 30-40-50-60x5s

* had to quarantine and lift at home. tested positive. no symptoms. feel ok. being good citizen and not spreading the plaque and will stay home until negative.

Fri May 27

5:00am
Paused Squats 315-315-315x1, 405
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200-200x5
Seated Calf Raise 135-135-135x5
Cardio - Inclined walking 1.1 miles 3.3mph @ 6% 20mins

* added light cardio again to get healthier faster.

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200-200x5
Seated Calf Raise 135-135-135x5
Cardio - Inclined walking 1.2 miles 3.6mph @ 6% 20mins

* i'm back. no symptoms anymore.

Sat May 28

6:00am
Paused Squats 315-315-315x1, 405
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200x5
Seated Calf Raise 135-135-135x5
Cardio - Inclined walking 1.1 miles 3.3mph @ 6% 20mins

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200x5
Seated Calf Raise 135-135-135x5
Cardio - Inclined walking 1.2 miles 3.6mph @ 6% 20mins

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