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Messages - Kingfish

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196
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

197
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

198
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,

199
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

200
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

201
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

202
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

203
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 15, 2022, 04:33:59 pm »
May 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

May Week 3 of 4 BW 200-204

Sun May 15

7:00am
Seated Shoulder Press Machine 140-155x5, 155 5x3 sets, 170x3
Row Machine Mid Rows 160-175-190x5, 190 5x3 sets, 205x5
Seated Calf Raise 135 5x3 sets

5:00pm
Paused Squats 315-405-495
Seated Shoulder Press Machine 140-155x5, 155 5x4 sets
Row Machine Mid Rows 175-190-205x5, 205 5x4 sets
Seated Calf Raise 135 5x3 sets

Mon May 16

5:00am
Seated Shoulder Press Machine 140-155x5, 155 5x2 sets
Row Machine Mid Rows 175-190x5, 190 5x2 sets
Seated Calf Raise 135 5x3 sets

* got all machines to myself and was done in less than 15 mins.

11:00am
Seated Shoulder Press Machine 140-155x5, 155 5x2 sets
Row Machine Mid Rows 175-190x5, 190 5x4 sets
Seated Calf Raise 135 5x3 sets

5:00pm
Paused Squats 315-405-495
Seated Shoulder Press Machine 140-155x5, 155 5x4 sets
Row Machine Mid Rows 175-190x5, 190 5x4 sets
Seated Calf Raise 135 5x3 sets

Tue May 17

5:00am
Paused Squats 315-405-495
Seated Shoulder Press Machine 140-155x5, 155 5x2 sets
Row Machine Mid Rows 175-190x5, 190 5x2 sets
Seated Calf Raise 135 5x3 sets

* sleep recovered already and felt very good so did the 495 already. im probably downhill for the day but will still see this afternoon if i can rebound back for another 495.

12:00pm
Seated Shoulder Press Machine 140-155x5, 155 5x2 sets
Row Machine Mid Rows 175-190x5, 190-190x5, 205x5
Seated Calf Raise 135 5x3 sets

5:00pm
Paused Squats 315-405-495
Seated Shoulder Press Machine 140-155x5, 155 5x4 sets
Row Machine Mid Rows 175-190-205x5, 190 5x2 sets
Seated Calf Raise 135 5x3 sets

* higher carbs with white rice worked again. bw still low 200s and favoring more carbs over protein/fats.

Wed May 18

5:00am
Paused Squats 315-405
Seated Shoulder Press Machine 140-155x5, 155 5x2 sets
Row Machine Mid Rows 175-190x5, 190 5x4 sets
Seated Calf Raise 135 5x3 sets

12:00pm
Paused Squats 315-405-495
Seated Shoulder Press Machine 140-155x5, 155-155-155x5
Row Machine Mid Rows 175-190x5, 190-190-190-205x5
Seated Calf Raise 135-135-135x5

* did squats early. felt good already.

5:00pm
Seated Shoulder Press Machine 140-155x5, 155-155-155x5
Row Machine Mid Rows 175-190x5, 190-190-190-205x5
Seated Calf Raise 135-135-135x5

Thur May 19

5:00am
Seated Shoulder Press Machine 140-155x5,
Row Machine Mid Rows 175-190x5, 190-190-190-200x5
Seated Calf Raise 135 5x3 sets

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

Fri May 20

7:00am
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5, 195-195x5
Seated Calf Raise 135 5x3 sets

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

* lowered volumes. tired from work

Sat May 21

7:00am
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5, 195-195-195x5
Seated Calf Raise 135 5x3 sets

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

204
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 08, 2022, 11:39:02 am »
May 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

May Week 2 of 4 BW 200-204

Sun May 8

6:00am
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 110-125-140x5, 125-125x5
Row Machine Mid Rows 160-175-190x5, 175-175x5
Seated Calf Raise 135-135x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 110-125-140x5, 125-125x5
Row Machine Mid Rows 160-175-190x5, 175-175x5
Seated Calf Raise 135-135-135x5

Mon May 9

6:00am
Seated Shoulder Press Machine 110-125-140x5, 125-125x5
Row Machine Mid Rows 160-175-190x5, 175-175x5
Seated Calf Raise 135-135x5

12:00pm
Seated Shoulder Press Machine 110-125-140x5, 125-125x5
Row Machine Mid Rows 160-175-190x5, 175-175-175-175x5
Seated Calf Raise 135-135x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 110-125-140x5, 125-125-125-125x5
Row Machine Mid Rows 160-175-190x5, 175-175-175-175x5
Seated Calf Raise 135-135-135x5

* the sets of 5 are giving me good muscle soreness but the overall fatigue is not going out of control. bw staying in the low 200s.

Tue May 10

5:00am
Seated Shoulder Press Machine 110-125-140x5, 125 5x4 sets
Row Machine Mid Rows 160-175-190x5, 175 5x4 sets
Seated Calf Raise 135-135x5

12:00pm
Seated Shoulder Press Machine 110-125-140x5, 125 5x4 sets
Row Machine Mid Rows 160-175-190x5, 175 5x4 sets
Seated Calf Raise 135-135x5

* 10-15min workout depending if im supersetting when both machines are available. these two machines are usually close to each other at any gym. hardly anyone uses the seated calf raise so i'm also good on this one.

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 110-125-140x5, 140 5x2 sets
Row Machine Mid Rows 160-175-190x5, 190 5x2 sets
Seated Calf Raise 135-135-135x5

Wed May 11

5:00am
Seated Shoulder Press Machine 110-125-140x5, 140 5x4 sets
Row Machine Mid Rows 160-175-190x5, 190 5x4 sets
Seated Calf Raise 135-135x5

12:00pm
Seated Shoulder Press Machine 125-140x5, 140 5x4 sets
Row Machine Mid Rows 160-175-190x5, 190 5x4 sets
Seated Calf Raise 135-135x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 125-140x5, 140 5x2 sets
Row Machine Mid Rows 160-175-190x5, 190 5x2 sets
Seated Calf Raise 135-135-135x5

Thur May 12

7:00am
Seated Shoulder Press Machine 110-125-140x5, 140 5x4 sets
Row Machine Mid Rows 160-175-190x5, 190 5x4 sets
Seated Calf Raise 135-135x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 125-140x5, 140 5x4 sets
Row Machine Mid Rows 160-175-190x5, 190 5x4 sets
Seated Calf Raise 135-135-135x5
 
Fri May 13

7:00am
Seated Shoulder Press Machine 110-125-140x5, 140 5x4 sets
Row Machine Mid Rows 160-175-190x5, 190 5x4 sets
Seated Calf Raise 135-135x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 125-140x5, 140 5x3 sets 155x5
Row Machine Mid Rows 160-175-190x5, 190 5x4 sets
Seated Calf Raise 135-135-135x5

Sat May 14

6:00am
Seated Shoulder Press Machine 125-140-155x5, 155 5x3 sets
Row Machine Mid Rows 160-175-190x5, 190 5x3 sets
Seated Calf Raise 135 5x3 sets

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 140-155x5, 155 5x3 sets
Row Machine Mid Rows 160-175-190x5, 190 5x3 sets
Seated Calf Raise 135 5x3 sets
 

205
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 01, 2022, 11:43:50 am »
May 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

May Week 1 of 4 BW 200-204

Sun May 1

6:00am
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 170-185x2, 170x3, 80-80x10
Row Machine Mid Rows 250-250-250x2, 160x10
Seated Calf Raise 180-180x3

8:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3, 80-80x10
Row Machine Mid Rows 250-250-250x2, 160-160x10
Seated Calf Raise 180-180x3

Mon May 2

6:00am
Seated Shoulder Press Machine 170-185x2, 170x3, 95-95x5
Row Machine Mid Rows 160-160-175-175x5
Seated Calf Raise 180-180x3

12:00pm
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 160-175-190x5
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3 80-85-90-100x5
Row Machine Mid Rows 160-175-190x5, 205x3
Seated Calf Raise 180-180x3

Tue May 3

5:00am
Seated Shoulder Press Machine 170-185x2, 170x3, 100-100x10
Row Machine Mid Rows 160-175-190x5, 180-180x5
Seated Calf Raise 180-180x3

* bw maintained in the low 200s for a couple of weeks now. 495 top set is almost impossible if i don't make some preparations for it. at low 210lb bw, i could just do 3-4-5 plates without rest and be over it 2-3x per day. at this weight, id be lucky to get the 495 without a sticking point if i do it on the afternoon workout and after a higher carb meal pre-workout.

12:00pm
Seated Shoulder Press Machine 170-185x2, 170x3, 100-100x10
Row Machine Mid Rows 160-175-190x5, 180-180x5
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3 100-100x10
Row Machine Mid Rows 160-175-190x5, 180-180x5
Seated Calf Raise 180-180x3

Wed May 4

5:00am
Paused Squats 315-315-315, 405-455
Seated Shoulder Press Machine 170-185x2, 170x3 100-100x10
Row Machine Mid Rows 160-175-190x5, 180-160x10
Seated Calf Raise 180-180x3

12:00pm
Seated Shoulder Press Machine 170-185x2, 170x3 100-100x10
Row Machine Mid Rows 160-175-190x5, 175-170x10
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3 100x10
Row Machine Mid Rows 160-175-190x5, 175x10
Seated Calf Raise 90-135-135x5

Thur May 5

5:00am
Seated Shoulder Press Machine 170-185x2, 170x3 100x10
Row Machine Mid Rows 160-175-190x5, 160x10
Seated Calf Raise 180-180x3

12:00pm
Seated Shoulder Press Machine 170-185x2, 170x3 100x10
Row Machine Mid Rows 160-175-190x5, 160x10
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 160-175-190x5
Seated Calf Raise 90-135-135x5

Fri May 6

5:00am
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 170-185x2, 170x3 100x10
Row Machine Mid Rows 160-175-190x5, 160x10
Seated Calf Raise 180-180x3

12:00pm
Seated Shoulder Press Machine 110-125-140x5, 110x5
Row Machine Mid Rows 160-175-190x5, 160x10
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 110-125-140x5, 110-110x5
Row Machine Mid Rows 160-175-190x5, 175-175x5
Seated Calf Raise 135-135x5

Sat May 7

7:00am
Seated Shoulder Press Machine 110-125-140x5, 110-110x5
Row Machine Mid Rows 160-175-190x5, 175-175x5
Seated Calf Raise 135-135x5

12:00pm
Seated Shoulder Press Machine 110-125-140x5, 110-110x5
Row Machine Mid Rows 160-175-190x5, 175-175x5
Seated Calf Raise 135-135x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 110-125-140x5, 125-125x5
Row Machine Mid Rows 160-175-190x5, 175-175x5
Seated Calf Raise 135-135x5

206
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 24, 2022, 10:36:13 am »
April 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

April Week 4 of 4 BW 200-204

Sun April 24

7:00am
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 
Seated Calf Raise 180-180x3

* tired from the work week and catching up on sleep. quick 15min workout in the morning.

11:00am
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 
Seated Calf Raise 180-180x3

Mon April 25

5:00am
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180x3

12:00pm
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 | one arm 70-70x2
Seated Calf Raise 180-180x3

Tue April 26

5:00am
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 | one arm 70-70x2
Seated Calf Raise 180-180x3

12:00pm
Seated Shoulder Press Machine 170-185x2, 170x3 | one arm 80-90x3
Row Machine Mid Rows 250-250-250x2 | one arm 60-60x2
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 |
Seated Calf Raise 180-180x3

Wed April 27

5:00am
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2
Seated Calf Raise 180-180x3

12:00pm
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 140-155x2, 80-80x3
Row Machine Mid Rows 205-220x2, 145-145x3
Seated Calf Raise 135-135-135x3

* lowered weights on all other exercises so i recover faster during the work side of the week.

Thur April 28

7:00am
Seated Shoulder Press Machine 170-185x2, 170x3, 80x10
Row Machine Mid Rows 250-250-250x2
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3, 80x10
Row Machine Mid Rows 250-250-250x2
Seated Calf Raise 180-180x3

Fri April 29

5:00am
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 170-185x2, 170x3, 80-80x10
Row Machine Mid Rows 250-250-250x2, 160x10
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3, 80x10
Row Machine Mid Rows 250-250-250x2, 160x10
Seated Calf Raise 180-180x3
 
Sat April 30

7:00am
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3, 80-80x10
Row Machine Mid Rows 250-250-250x2, 160x10
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-455
Seated Shoulder Press Machine 170-185x2, 170x3, 80x10
Row Machine Mid Rows 250-250-250x2, 160-160x10
Seated Calf Raise 180-180x3
 

207
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 17, 2022, 11:28:43 pm »
April 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

April Week 3 of 4 BW 200-204

Sun April 17

6:00am
Paused Squats 315-315-315 ,405
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

7:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 
Seated Calf Raise 180-180-180x3

* took out weighted situps and one arm rows from template.

Mon April 18

5:00am
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

* got good sleep and the skipped workouts from weekend got me recovered faster.   

12:00pm
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

5:00pm
Paused Squats 315-315-315 ,405-455
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2, 265x2 
Seated Calf Raise 180-180-180x3

Tue April 19

5:00am
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250-250x2 
Seated Calf Raise 180-180-180x3

12:00pm
Paused Squats 315-315-315 ,405-495 rest
Seated Shoulder Press Machine 170-185x2, 170x3, 125x10
Row Machine Mid Rows 250-250-250-250x2 
Seated Calf Raise 180-180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3, 110x5
Row Machine Mid Rows 250-250-265x2, 145x5 
Seated Calf Raise 180-180-180x3

* good day. got 2 singles of 495.

Wed April 20

5:00am
Paused Squats 315-315-315 ,405
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-265x2 
Seated Calf Raise 180-180-180x3

* 405 did not move as fast as i wanted. it was not slow but a 495 will be a crawl. skipped it. got good sleep and dinner. i'm either getting too old for this or my other lifts are adding a lot more fatigue than i can recover from.

12:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495rest
Seated Shoulder Press Machine 170-185x2, 170x5
Row Machine Mid Rows 250-250x2, 250x5 
Seated Calf Raise 180-180-180x3

Thur April 21

5:00am
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-265x2 
Seated Calf Raise 180-180-180x3

12:00pm
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x5
Row Machine Mid Rows 250-250x2, 250x5 
Seated Calf Raise 180-180-180x3

Fri April 22

7:00am
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-265x2 
Seated Calf Raise 180-180-180x3

12:00pm
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

Sat April 23

7:00am
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-265x2 
Seated Calf Raise 180-180-180x3

12:00pm
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180-180x3


208
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 10, 2022, 10:58:53 am »
April 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

April Week 2 of 4 BW 200-204

Sun April 10

6:00am
Seated Shoulder Press Machine 170-170x2
Row Machine Mid Rows 250-250x2
Standing Cable Row - High Pull 70-70-80x2
Inclined Smith Machine Press 255-255-255x2
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 135-135-160x2

5:00pm
Paused Squats 315-315-315-,405-495[/b]
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull 70-70-70x2 | 70-70-70x2
Inclined Smith Machine Press 255-255-255x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 135-135-160x2, 170-180x2

Mon April 11

5:00am
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row High | Mid Pull x | 70-70-80x2
Inclined Smith Machine Press 255-255-255x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 135-160-180x2

12:00pm
Paused Squats 315-315-315-,405-495[/b] rest
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80x2
Inclined Smith Machine Press 255-255-255x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 135-160-180x2

5:00pm
Paused Squats 315-315-315-,405-495[/b]
Seated Shoulder Press Machine 170-185x2, 175x2 rest
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x2
Inclined Smith Machine Press 245-245x2
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 135-160-180x2

Tue April 12

5:00am
Paused Squats 315-315-315 ,405
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 135-160-180x2, 180x2

12:00pm
Paused Squats 315-315-315
Seated Shoulder Press Machine 170-185x2, 170x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180-180x2

* figured out that if i do calf raises with my toes pointing up, there is a lot less chances of my calves cramping during the exercise. 4 plates is now easy. i don't have to be afraid of getting a big cramp on the top ROM.

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180x3

* bw at gym 206lb. had more carbs again before the 495 workout. 2 cups white rice and plenty of fruits. frozen pineapple this time. worked as planned. 495 was still not very fast but there was no sticking point. been skipping the 2-hand rows. there is some discomfort on my left shoulder probably from the vertical pulling volumes and i want all to be normal before i start with heavy weights again. the single arm rowing is not so bad.

Wed April 13

5:00am
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180x3

12:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x2
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Row Machine Mid Rows 250-250x2 rest
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180x3

* 200g+ of carbs in the morning post workout to try again if i can do a good 495 at lunch at 202lb dry bodyweight in the morning. got the 495 but it was slow. will get it again later if i eat and sleep well but most likely it will also be a crawl. will skip it later and do the 495 again on afternoons as scheduled. a few more workouts of skipped heavy rowing to fully recover my left elbow. nothing injured. just a little muscle strain.

5:00pm
Paused Squats 315-315-315, 405-495 rest
Seated Shoulder Press Machine 170-185-200x2,
Standing Cable Row - High | Mid Pull x | 75-85-95x2, 90-90x3
Row Machine Mid Rows 250-250x2 rest
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180x3

Thur April 14

12:00pm
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180-180x3

Fri April 15

12:00pm
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180-180x2

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180x3

Sat April 16

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250,265-280x2, 250x3 
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180-180x3

* tired from too much physical activity at work. slept most of the day. ate lunch and did not have extra energy for a mid-day routine.

209
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 03, 2022, 03:58:34 pm »
April 3-6, 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

April Week 1 of 4 BW 200-204

Sun April 3

12:00pm
Seated Shoulder Press Machine 170-185x2, 175x3
Row Machine Mid Rows 250-265x2, 250x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-245x2, rest
Seated Calf Raise 135-135x3,

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 175x3
Row Machine Mid Rows 250-265x2, 250x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-275x2, 245x2
Seated Calf Raise 135-135x3,

Mon April 4

5:00am
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 170-185x2, 175x3
Row Machine Mid Rows 250-265x2, 250x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 255-255-255x2
Seated Calf Raise 135-135x3,

* might have to change my squat routine. been doing a lot more walking at work including 1-2 flight of stairs multiple times during my shift. that added leg fatigue and me at this very lean weight eventually will tire me out of 495s. the last 1-2 weeks of 495 were still heavy even with me limiting it to 1x/day only. also, the smith machine pressing is not helping with recovery.

12:00pm
Paused Squats 315-315-315, 405 rest
Seated Shoulder Press Machine 170-185x2, 175x3
Row Machine Mid Rows 250-265x2, 250x3
Decline Bench Weighted Situp in lbs 25-25x3 rest
Inclined Smith Machine Press 255-255-255x2
Seated Calf Raise 135-135x3,

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 175x3 rest
Row Machine Mid Rows 250-265x2, 250x3 rest
Cable Row Machine High Pull One Arm 80-90x2
Decline Bench Weighted Situp in lbs 25-25x3 rest
Inclined Smith Machine Press 255-255-255x2
Seated Calf Raise 135-135x3,

Tue April 5

5:00am
Paused Squats - Smith 225-225-225
Seated Shoulder Press Machine 170-185x2, 175x3
Row Machine Mid Rows 250-265x2, 250x3
Decline Bench Weighted Situp in lbs 25-25x3 rest
Inclined Smith Machine Press 255-255-255x2
Seated Calf Raise 135-135x3,

12:00pm
Paused Squats 31-315-315 rest
Seated Shoulder Press Machine 170-185x2, 175x3
Row Machine Mid Rows 250-265x2, 250x3
Decline Bench Weighted Situp in lbs 25-25x3 rest
Inclined Smith Machine Press 255-255-255x2
Seated Calf Raise 135-135x3

5:00pm
Paused Squats 31-315-315,405-495
Seated Shoulder Press Machine 170-185-200x2, 175x3
Row Machine Mid Rows 250-265x2, 250x3
Decline Bench Weighted Situp in lbs 25-25x3 rest
Inclined Smith Machine Press 255-255-255x2 rest
Seated Calf Raise 135-135x3

Wed April 6

5:00am
Paused Squats 225-225-225 rest
Seated Shoulder Press Machine 170-185x2, 175x3 rest
Row Machine Mid Rows 250-265x2, 250x3
Decline Bench Weighted Situp in lbs 25-25x2
Inclined Smith Machine Press 255-255-255x2
Seated Calf Raise 135-135x3

12:00pm
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 170-185-190x2, 175x2
Row Machine Mid Rows 250-265x2, 250x3  rest
Cable Row Machine Mid Pull One Arm 70-80-80x2
Decline Bench Weighted Situp in lbs 25-25x2  rest
Inclined Smith Machine Press 255-255-255x2
Seated Calf Raise 135-135x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185-190x2, 175x2 rest
Row Machine Mid Rows 250-265x2, 250x3  rest
Cable Row Machine Mid Pull One Arm 70-80-80x2 rest
Decline Bench Weighted Situp in lbs 25-25x2  rest
Inclined Smith Machine Press 255-255-275x2
Seated Calf Raise 135-135x3, 145-160x2

Thur April 7

6:00am
Paused Squats 225-225-225 rest
Seated Shoulder Press Machine 170-185x2, 175x2
Cable Row Machine Mid Pull One Arm 70-80-80x2
Seated Calf Raise 135-135-135x2
Row Machine Mid Rows 250-265x2, 250x3 rest
Decline Bench Weighted Situp in lbs 25-25x2 rest
Inclined Smith Machine Press 255-255-255x2 rest

12:00pm
Paused Squats 225-225-225 rest
Seated Shoulder Press Machine 170-185x2, 175x2
Cable Row Machine Mid Pull One Arm 70-70-80x2
Seated Calf Raise 135-135-135x2
Row Machine Mid Rows 250-250-250-250x2
Decline Bench Weighted Situp in lbs 25-25x2 rest
Inclined Smith Machine Press 255-255-255x2 rest

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250-265x2, 250x3
Cable Row Machine Mid Pull One Arm 70-80-90-100x2
Decline Bench Weighted Situp in lbs 25-25x2  rest
Inclined Smith Machine Press 255-255-275x2 rest
Seated Calf Raise 135-135x3, 145-160x2

Frii April 8

6:00am
Paused Squats 225-225-225 rest
Seated Shoulder Press Machine 170-185x2, 175x2
Cable Row Machine Mid Pull One Arm 70-70-80x2
Seated Calf Raise 135-135-160x2
Row Machine Mid Rows 250-265x2, 250x2
Inclined Smith Machine Press 255--255-255x2
Decline Bench Weighted Situp in lbs 25-25x2 rest

12:00pm
Paused Squats 225-225-225 rest
Seated Shoulder Press Machine 170-185x2, 175x2
Cable Row Machine Mid Pull One Arm 70-70-80x2
Seated Calf Raise 135-135-160x2
Row Machine Mid Rows 250-250-250x2
Inclined Smith Machine Press 255--255-255x2 rest
Decline Bench Weighted Situp in lbs 25-25x2 rest

* will increase carbs this lunch to prepare for the afternoon 495. its been getting harder and harder again as my work week progresses.

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250-250x2
Cable Row Machine Mid Pull One Arm 70-70-80x2 rest
Seated Calf Raise 135-135-160x2 rest
Inclined Smith Machine Press 255--255-255x2 rest
Decline Bench Weighted Situp in lbs 25-25x2 rest

Sat April 8

6:00am
Paused Squats 225-225-225 rest
Seated Shoulder Press Machine 170-185x2, 175x2
Cable Row Machine High Pull One Arm 70-70-80-80x2
Inclined Smith Machine Press 255-255x2
Seated Calf Raise 135-135-160x2
Row Machine Mid Rows 250-265x2, 250x2 rest
Decline Bench Weighted Situp in lbs 25-25x2 rest


11:00am
Paused Squats 225-225-225 rest
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250x2
Cable Row Machine High Pull One Arm 70-70-80-80x2
Seated Calf Raise 135-135-160x2
Inclined Smith Machine Press 255-255x2 rest
Decline Bench Weighted Situp in lbs 25-25x2 rest

5:00pm
Paused Squats 225-225-225, 405-495
Seated Shoulder Press Machine 170-170x2
Row Machine Mid Rows 250-250x2
Cable Row Machine High Pull One Arm 70-70-80x2
Seated Calf Raise 135-135-160x2
Inclined Smith Machine Press 255-255-255x2
Decline Bench Weighted Situp in lbs 25-25x2 rest

210
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 27, 2022, 10:44:34 am »
Mar 27 - April 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

Mar Week 5 of 5 BW 200-204

Sun Mar 27

6:00am
Paused Squats 315-315-315
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x5
Inclined Smith Machine Press 225-225-225x2, 245-255x2, 245-245x3
Seated Calf Raise 135-135x3,

5:00pm
Paused Squats 315-315-315, 405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25-35x3
Inclined Smith Machine Press 225-245x2, 225-225x3
Seated Calf Raise 135-135x3,

Mon Mar 28

5:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-180x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x3,
Inclined Smith Machine Press 225-225-225x2, 245-255x2, 245x3
Assisted Chins -30bw 3x4 sets
Seated Calf Raise 135-135x3,

* been avoiding the bw chins because the multi-day routine is not enough to stop the accumulation of fatigue to my lowerback (to support/balance my legs). will try a good tip for a gym regular. assisted with the footrest support just enough to not tire my back supporting my weight, but also not heavy enough that it is crushing my core to push me up. 30 seems like a good number.

12:00pm
Paused Squats 315-315-315
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 225-225-225x2, 245-255x2, 245-245x3 skip
Seated Calf Raise 135-135x3,

5:00pm
Paused Squats 315-315-315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Inclined Smith Machine Press 245-255x2, 245-245x3
Seated Calf Raise 135-135x3,

* very good 495 this afternoon. bw 202-204 maintained but got sleep and calories are more carb biased. will get another 495 tmrw morning at this pace but eventually will burnout quickly so will save the heavies for 1x/day only. focusing more on the smith shoulder pressing and the assisted chins.

Tue Mar 29

5:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-180x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5,
Inclined Smith Machine Press 225-225-225x2, 245-255x2, 245x3 skip.
Assisted Chins -35bw 3x3 sets
Seated Calf Raise 135-135x3,

* skipped the shoulder pressing on smith. machine busy. shoulder press in the seated machine feeling easier.

12:00pm
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3,
Inclined Smith Machine Press 245-255x2, 245x3
Assisted Chins -35bw 3x3 sets skip
Seated Calf Raise 135-135x3,
 
5:00pm
Paused Squats 315-315-315, 405-495
Row Machine Mid Rows 250-265x2, 250x3 rest
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-255x2, 245x3
Seated Calf Raise 135-135x3,
 
Wed Mar 30

5:00am
Row Machine Mid Rows 250-265x2, 250x3 rest
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-255x2, 245x3
Assisted Chins -35bw 3x3 sets
Seated Calf Raise 135-135x3

12:00pm
Row Machine Mid Rows 250-265x2, 250x3 rest
Seated Shoulder Press Machine 170-185-190x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-255x2, 245x3 rest
Assisted Chins -35bw 3x2 sets
Seated Calf Raise 135-135x3

5:00pm
Paused Squats 315-315-315, 405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-255x2, 245x3 rest
Seated Calf Raise 135-135x3,

Thur Mar 31

5:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-245x2
Assisted Chins -35bw 3x3 sets rest
Seated Calf Raise 135-135x3

* the 495 yesterday afternoon was surprisingly slow even with good sleep and diet. the volumes of 245+ chest press in the smith is adding fatigue fast.

5:00pm
Paused Squats 315-315-315, 405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-245x2,
Seated Calf Raise 135-135x3,

Fri April 1

5:00am
Paused Squats 315-315-315,
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-245x2
Assisted Chins -35bw 3x3 sets rest
Seated Calf Raise 135-135x3

5:00pm
Paused Squats 315-315-315, 405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25-35x3
Inclined Smith Machine Press 245-245x2, rest
Seated Calf Raise 135-135x3,

Sat April 2

7:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-245x2 rest
Assisted Chins -35bw 3x3 sets rest
Seated Calf Raise 135-135x3

5:00pm
Paused Squats 315-315-315, 405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 35-35x2
Inclined Smith Machine Press 245-245x2, rest
Seated Calf Raise 135-135x3,

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