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Messages - Kingfish

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241
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 11, 2021, 10:16:16 am »
April 11-17, 2021

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

Sun April 11

5:00am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #10-11x10
Horizonal Push seated chest press machine #12-13-14x10
Vertical Push seated shoulder press machine #10-11x10 | seated one arm shoulder press 50x5
Horizonal Pull seated row machine #12-13-14-15-16x10

* i was solo at the gym 5am on a sunday. after the squats, i did a circuit style routine alternating push/pull using machines. they are right next to each other. sets of 10 with medium heavy weights. #18 is full stack. this is the roc-it series from hoist. love using these.

11:00am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #11-11x10
Horizonal Push seated chest press machine #14-15-16x5, #14x10
Vertical Push seated shoulder press machine #10-11-12x10
Horizonal Pull seated row machine #14-15-16-17-18x10

* weekend mornings are at 24hr fitness because its the only one open at 5am. the lunch is at crunch fitness because its a lot closer to my place. they have the same hoist machine so i did the same routine with more volumes. i still have to figure out how to move up on resistance on the lat pulldown without straining either my back or my legs. i'm getting pulled up with resistances in the stack 12+

4:30pm
Squats 315-405-495, 495x2 
Vertical Pull seated lat pulldown machine #11x10
Horizonal Push seated chest press machine #14-15-16x5, #14x10 rest
Vertical Push seated shoulder press machine #11-12-13x10, #14-15-16x5
Horizonal Pull seated row machine #18-18x10 | single arm seated row machine 100-110x5, 120-130x2

* row machine already full stacked and still feel like a medium weight. had to use the other single arm row because this one goes all the way up to 130lb (260 on the selectorized plates). lower back is very fresh and strong so i went for a 495 backoff double. 3rd would be too much too soon. i'm only 210-212 with lowered carb for the past few days.

Mon April 12

5:00am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #11-12x10
Horizonal Push seated chest press machine #12x10
Vertical Push seated shoulder press machine #12x10, #14-15-16-17x5,
Horizonal Pull seated row machine #18-18x10 | single arm seated row machine 100x5
Inclined Walking 15min. 4mph@6%. 1 mile. 133HR max.

11:00am
Squats 315-405-495, 
Vertical Pull seated lat pulldown machine #12-13x10
Horizonal Push seated chest press machine #12-13x10
Vertical Push seated shoulder press machine #12-13x10, #14-15x5,
Horizonal Pull seated row machine #18-18x10
Seated Calf raise 2x45lbx10, 2x45lb+25lbx10, 3x45lbx10

5:30pm
Squats 315-405-495
Vertical Pull seated lat pulldown machine #12-12x10
Horizonal Push seated chest press machine #12-13x10
Vertical Push seated shoulder press machine #12-13x10
Horizonal Pull seated row machine #18-18x10

Squats - Liezel 45x5, 65x3, 95x2, 115x1, 125x1 | 115 2x5 sets, 95x10

* didn't really plan on doing a 3rd workout but had an errand close to gym so spent 30mins to get my bare minimum workout in. felt very good. i don't know why coming from the same manufacturer - hoist, the seated row has so little resistance compared to the rest of the lineup. it still has the same 18 stack of plates but the 18 resistance on the seated row feels light relative to the other equipement. the lat pulldown feels the heaviest because i can't properly brace myself.
* added squat log of wife since i'm helping her get to a 185 top single. i think the quads start to form into a square once you reach the 2 plate mark. 1.5 plate can still be very feminine. shes been doing squats for a long time and even has better form than me because of better flexibility. shes just not lifting seriously because of lack of time.

Tue April 13

5:00am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #12-12x10, #14-15x5
Horizonal Push seated chest press machine #12x10 rest
Vertical Push seated shoulder press machine #12-13x10, #16-17-18x5,
Horizonal Pull seated row machine #18-18x10 | single arm seated cable pulldown 70x5
Inclined Walking 15min. 4mph@6%. 1 mile. 139HR max.

11:30am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #14-15x5
Horizonal Push seated chest press machine #13-14x10
Vertical Push seated shoulder press machine #16-17-18x5, #14x10
Horizonal Pull seated row machine #18-18x10 | single arm row machine 100-105x5

5:30pm
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #13-14x5
Horizonal Push seated chest press machine #13-14x10
Vertical Push seated shoulder press machine #16-17-18-18x5, 
Horizonal Pull seated row machine #18-18x10 | single arm row machine 100-110-120x5

Wed April 14

5:00am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #12-13x5
Horizonal Push seated chest press machine #15-16x5
Vertical Push seated shoulder press machine #16-17-18x5,
Horizonal Pull seated row machine #18-18x10 | single arm seated row machine 100-105x5
Inclined Walking 15min. 4mph@6%. 1 mile. 139HR max.

11:00am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #13-14x5
Horizonal Push seated chest press machine #16-17x5
Vertical Push seated shoulder press machine #16-17-18x5
Horizonal Pull seated row machine #18-18x10 rest | single arm seated row machine 100-110x5 | standing cable face pull 100-100x10

6:00pm
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #13-14x5
Horizonal Push seated chest press machine #16-17x5
Vertical Push seated shoulder press machine #16-17x5
Horizonal Pull seated row machine #18-18x10 rest

Thur April 15

5:00am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #13x5
Horizonal Push seated chest press machine #16x5
Vertical Push seated shoulder press machine #16-17x5,
Horizonal Pull seated row machine #18-18x10

5:30pm
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #13x5 rest
Horizonal Push seated chest press machine #16x5
Vertical Push seated shoulder press machine #16-17-18x5,
Horizonal Pull seated row machine #18-18-18x10

8:00pm
Squats - Liezel 45x5, 65x5, 95x2, 115x1, 125x1 | 115 2x3 sets, 95x10

Fri April 16

5:00am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #13x5
Horizonal Push seated chest press machine #16x5
Vertical Push seated shoulder press machine #16x5,
Horizonal Pull seated row machine #18x10

* i spend the longest time resting 3min between the 405-495 single. that and changing my shoes. the machines are right next to each other and nobody uses them most of the time.

11:30am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #13-14x5
Horizonal Push seated chest press machine #16x5 rest
Vertical Push seated shoulder press machine #16-17-18x5, #13-13-14x10
Horizonal Pull seated row machine #18-18-18x10

5:00pm
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #10-11x10
Horizonal Push seated chest press machine #11-12x10
Vertical Push seated shoulder press machine #11-12x10, #16-17x5, #13-13-14x10
Horizonal Pull seated row machine #18 10x4 sets

Sat April 17

4:00pm
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #13-14x5
Horizonal Push seated chest press machine #16-16x5, #13-13x10
Vertical Push seated shoulder press machine #16-17-18x5, #11-12x10
Horizonal Pull seated row machine #18-18x10 | seated one arm row machine 100-100-100x5

* very busy at work. need more sleep and did not wake up until late in the afternoon. one workout today. felt alright.  might do another one late at night if i feel like it.

242
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 03, 2021, 10:15:12 am »
April 4-10, 2021

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

Sun April 4

6:00am
Squats 315-405-495
Vertical Push seated dip machine 120-135x5
Horizontal Pull seated one arm cable rows 70-80x5, 70x10

* first time in a long time i took a friday and saturday night off because of some kids activities at the park for easter and a birthday party. thought it was already sunday yesterday. readjusted log.
* still going with minimal movements to freshen up. workouts take less than 30 mins.

11:30am
Squats 315-405-495
Horizontal Push close grip bench press 135-185 5x2 sets each
Horizontal Pull seated one arm cable rows 70-80x5, 70x10

Mon April 5

5:00am
Squats 315-405-495
Vertical Push close grip bench press 135x5, 185-185x3, 205x2, 225 2x3 sets
Horizontal Pull seated one arm cable rows 80-90x5, 80x10
Cardio Inclined Walking 1mile, 15mins, 4mph@6%. HR max 142

11:30am
Squats 315-405-495
Vertical Push close grip bench press 135x5, 185x3, 225-225x2
Horizontal Pull seated one arm cable rows 90-100x5, 90x10]

Tue April 6

5:00 am
Squats 315-405-495
Vertical Push seated shoulder press machine 125-140-155-170x3, 140x10
Horizontal Pull seated one arm cable rows 70-80-90-100-110x3, 120x2, 100x10
Horizontal Push seated chest press machine #12-14x5, #12x10

11:00 am
Squats 315-405-495
Horizontal Pull seated one arm cable rows 90-100x5, 110x3, 120x2, 100x5
Horizontal Push seated chest press machine #12-14-16x5, #12x10
Calves 2x45lb 2x10 sets, 2x45lb+25lb x10

5:30 pm
Squats 315-405-495
Horizontal Pull seated one arm cable row machine 90-100x5, 90x5 | one arm cable rows standing 70-80x10
Horizontal Push seated chest press machine #14-16x5, #14x10

* lowerback one more good sleep away from being completely strain free. its from the vertical pushing. very small form changes affects the strain on the back so fast. i'm already reseting between heaving singles. i'm focusing on the neutral arc of the back. not worth it to have a weakened lower back. a close grip chest press works almost the same thing so il just do that instead.

Wed April 7

5:00 am
Squats 315-405-495 
Horizontal Pull seated one arm cable row machine 90-100x5, 90x5
Horizontal Push seated chest press machine #12x10, #14-16x3, #12-14x10
Inclined walking 15mins, 1mile, 4mph@6%, 130BPM max

5:30 pm
Squats 315-405-495, 495x2 
Horizontal Pull seated one arm cable row 70-80x10
Horizontal Push seated chest press machine #12x10, #14-16x5, #14x10

* bw 212-214. feeling a little stronger so added a double 495 backoff. 3rd rep would have been very difficult.

Thur April 8

5:00 am
Squats 315-405-495 
Horizontal Pull seated cable row machine 235-250-265x3 | seated one arm row 70x10
Horizontal Push seated chest press machine #12x10, #14-16x3, #14x10

* got a good 45min nap at break at work. enough to recover from a 495 double from last workout. the single this morning was heavy but not a grinding rep. getting back to the heavy row machine again after my left arm broken skin got healed.

11:00 am
Squats 315-405-495 
Horizontal Pull one arm seated cable row machine 90-100-110x5, 120-130x3 | one arm row 70-80x10
Horizontal Push seated chest press machine #12x10, #14-16x3, #14x10
Vertical Push seated one arm cable shoulder press 25-30x10

5:00 pm
Squats 315-405-495 
Horizontal Pull one arm row 75-80x10
Horizontal Push seated chest press machine #14-15-16x5, #14x10
Vertical Push seated one arm cable shoulder press 30-35x10

Fri April 9

5:00 am
Squats 315-405-495 
Horizontal Pull one arm row 60-65x10
Vertical Push seated one arm cable shoulder press 25-30x10, 35-40x5

5:30 pm
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #10-12x10
Vertical Push seated one arm cable shoulder press 40x5
Horizonal Push seated chest press machine #12x10, #14-16x5, #14x10

Sat April 10

5:00 am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #10-11x10
Horizonal Push seated chest press machine #12-13x10

11:30 am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #10-11x10
Horizonal Push seated chest press machine #12x10, #14-15-16x5, #14x10
Vertical Push seated one arm cable shoulder press 40-50x5 | seated one arm shoulder press 50-60-70x5, 50x10

* did the seated shoulder press machine facing backwards to help with back stability. im still not happy getting my lowerback beat a few weeks back. having a strained back is the worst injury to lifting. 

243
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 28, 2021, 09:57:20 am »
Mar 28 - April 3, 2021

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

Sun Mar 28

5:30am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2
Horizontal Pull seated row machine 250-265-280x3, 295x2 | one arm cable rows 70-70x5
Horizontal Push seated chest press #15-16x3
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR

* the one arm seated machine row is causing my back to twist a little cause this discomfort. will skip for now.

11:30am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 155-170x5
Horizontal Pull seated row machine 250-265-280x3, 295x2, 265x5 | one arm cable rows 70-80x5
Horizontal Push seated chest press #15-16x3 rest
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

6:00pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2
Horizontal Pull seated row machine 250-265-280x3, 295x2  | one arm cable rows 70-80x5 rest
Horizontal Push seated chest press #15-16x3 rest
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest
 
Mon Mar 29

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 170x5
Horizontal Pull seated row machine 250-265-280x3, 295x2 | one arm cable rows 70-75x5
Horizontal Push seated chest press #15-16x3 rest
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR

11:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 175x5
Horizontal Pull seated row machine 250-265-280x3, 295x2 rest | one arm cable rows 70-80x5
Horizontal Pull one arm cable pulldown 60-70x5
Horizontal Push seated chest press #15-16-17x3
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

5:30pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 175x5
Horizontal Pull seated row machine 250-265-280x3, 295x2 rest | one arm cable rows 70-80x5 rest | seated cable rows parallel grip 135-150-165-180x3
Horizontal Pull one arm cable pulldown 60-70x5
Horizontal Push seated chest press #15-16-17x3
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

Tue Mar 30

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2
Horizontal Pull seated row machine 250-265-280x3, 295x2 rest | one arm cable rows 70-80x5
Horizontal Push seated chest press #15-16x3 rest
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 17mins, 1 mile@3.5-4.0 mph/6% incline 130HR

* got an open cut on my left hand from a callus that ruptured. been taking it easy on the pulling because i want my wound to heal.

11:30am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2
Horizontal Pull seated row machine 250-265-280x3, 295x2 rest | one arm cable rows 70-80x5 rest | seated cable row parallel grip 150-160-180x3
Horizontal Push seated chest press #15-16x3 rest
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 17mins, 1 mile@3.5-4.0 mph/6% incline 130HR rest

5:30pm
Squats 315-405-495
Cardio Walk 15mins, 1 mile@4.0 mph/6% incline 135HR

* kept afternoon to just squats and cardio. gym too packed and don't have time to go to the other one. was happy with the routine.

Wed Mar 31

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 80-95-110x10
Horizontal Pull seated row machine 250-265-280x3, 295x2 rest | one arm cable rows 70-80x5, 55-60x10
Horizontal Push seated chest press #15-16x3 rest
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 15mins, 1 mile@4.0 mph/6% incline 130HR

11:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 110-125x10
Horizontal Pull seated row machine 250-265-280x3, 295x2 rest | one arm cable rows 70-70x5, 55-60x10

5:45pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 125x10

* minimal routine again. been resting because i'm not eating as much. want to stay in the low 210lb. not going to be multi 495 strong but strong enough to routinely get 495 while staying leanish.

heres me at 210-212.


Thur April 1

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155x3
Horizontal Pull one arm cable rows 60-70x5

* the volumes and intensity of the seated shoulder pressing is adding too much fatigue to my lowerback. had to stop before the weights start to feel heavy so i freshen the back some more.

5:30pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 125x10
Horizontal Pull one arm cable rows 70-70x5, 60x10 | seated row machine 245-250x3

* skipped the lunch workout. i'm feeling under the weather. it got very warm and i'm not feeling to good with the sudden weather change. slept more and felt a lot better in the afternooon.

Fri April 2

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 125x10
Horizontal Pull one arm cable rows 60-70x5, 60x10

11:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 125x10
Horizontal Pull one arm cable rows 70-80x5, 70x10

5:30pm
Squats 315-405-495
Horizontal Pull one arm seated cable row machine 80-90x5, 80x10

Sat April 3

6:00am
Squats 315-405-495
Vertical Push seated shoulder press machine hoist stack #10-12-14-16x5 (18 max)
Horizontal Pull one arm cable rows 60-70x5, 65x10

6:30pm
Squats 315-405-495
Vertical Push seated shoulder press machine hoist stack #12-14-16x5 (18 max)
Horizontal Pull seated one arm row machine 80-90-100x5

244
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 21, 2021, 05:03:34 pm »
^ appreciate the thumbs up.

i'm not the type to do things for attention or approval of anybody, so no hard feelings if no one cares at all.  ;D

i do this for myself. i've lifted countless times on an empty gym at 3am.
 

245
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 21, 2021, 11:09:20 am »
Mar 21-27, 2021

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 4 of 5

Sun Mar 21

5:30am
Squats 315-405-495
Vertical Push seated shoulder press machine 110x10, 140-155-170x3, 185x2, 115x10
Horizontal Pull seated row machine 210x10, 240-255-270x3, 285-290x2, 215x10 |
Vertical Pull seated lat pulldown machine #10x10 | seated one arm cable pulldown 70-80x5
Horizontal Push seated chest press #12x10, #14-16x5, #18x3, #13x10

* doing sets of 10s getting me winded and too tired when i do them back to back on all the other movements. had to be creative and put them in the routine without adding too much fatigue. sandwich them at the start and end of the routine as warmup and backoff with the ramping heavies in the middle. worked alright today.

11:30am
Squats 315-405-495
Vertical Push seated shoulder press machine 110x10, 140-155-170x3, 185x2, 115x10
Horizontal Pull seated row machine 210x10, 240-255-270x3, 285-290x2, 270x5
Horizontal Push seated chest press #16-17-18x3, #15x10
Vertical Pull seated one arm cable pulldown 70-80x5

5:30pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2
Vertical Pull seated one arm cable pulldown 70-80-90x5, 80x8

* back 100% recovered from the strain last week.

Mon Mar 22

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 140x10
Horizontal Pull seated row machine 240-255-270x3, 285-290x2, 240x10 
Vertical Pull bw chins 5x4 sets
Horizontal Push seated chest press #15-16x5, #17-18x3, #15x10
Cardio Walk 15mins, 1mile  4mph @ 6% incline 130-140HR

11:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 140x10
Horizontal Pull seated row machine 240-255-270x3, 285x2, 240x10 
Vertical Pull bw chins 5x4 sets
Horizontal Push seated chest press #15-16x5, #17x3, #14x10


Tue Mar 23

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 140x10
Horizontal Pull seated row machine 240-255-270x3, 285-290x2, 240x10 
Vertical Pull bw chins 5x2 sets, 10x1 sets
Horizontal Push seated chest press #15-16-17x5, #14x10
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 125HR

11:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 140x10
Horizontal Pull seated row machine 240-255-270x3, 285-290x2, 240x10 | one arm cable row 6-70-80x5 
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #15-16x5, #14x10

5:00pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 140x10
Horizontal Pull seated row machine 255-270x3, 285-290x2, 255x10 | one arm cable row 6-70-80x5 rest 
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #15-16x5, #14x10

Wed Mar 24

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 140x10
Horizontal Pull seated row machine 255-270x3, 285-290x2, 255x10  | one arm cable rows 70-80x5, 70x10
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #15-16x5, #14x10
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR

10:30am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 140x10
Horizontal Pull seated row machine 255-270x3, 285-290x2, 255x10  | one arm cable rows 70-80x5 | one arm seated machine rows 80-90-100x5
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #15-16x5, #14x10
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

* been on a slight caloric restriction and now beginning to feel a little weaker. lift numbers are the same but takes more effort now. i do not have enough energy for backoff sets anymore.  anything over 495 will crush me. dropped 4-8lb and at 210-212bw. i was 216-220 when i got the 545. that extra bodymass makes so much of a difference.

5:30pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 140x10
Horizontal Pull seated row machine 255-270x3, 285-290x2, 255x10  | one arm cable rows 70-80x5 rest | one arm seated machine rows 80-90-100x5 rest
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #15-16x5, #14x10 rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

Thur Mar 25

5:00am
Squats 315-405-495

* resting small exercises. did not nap as much as i want. squats were still alright.

11:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2
Horizontal Pull seated row machine 255-270x3, 285-290x2 | one arm cable rows 70-80x5 rest | one arm seated machine rows 80-90x5
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #15-16x5
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

* resting the back offs 10s. lowerback getting tired supporting the form. i can't maintain this pace with 10s.

5:30pm
Squats 325-415-505
Vertical Push seated shoulder press machine 140-155-170x3, 185x2
Horizontal Pull seated row machine 255-270-285x3, 290x2, 270x5 | one arm cable rows 80-90-100x5 | one arm seated machine rows 80-90x5
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #16-17-18x3
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

* only a couple of blue 45s for me this afternoon so went with the yellows. the 505 was a bad idea. the first 2 singles felt the same. it was very heavy for a routine  lift before work. i was sweating afterwards. did not grunt but the rep was too slow for a non-fatiguing workout.

Fri Mar 26

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2
Horizontal Pull seated row machine 255-270x3, 285-290x2 | one arm cable rows 80-90x5| one arm seated machine rows 80-90x5  rest
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #15-16x5 rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

11:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 155x5
Horizontal Pull seated row machine 255-270-285x3, 290x2, 270x5 | one arm cable rows 80-90x5 rest | one arm seated machine rows 90-100-100x5
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #16-17x3, #15x5
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

5:30pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 155x5
Horizontal Pull seated row machine 250-265-280x3, 295x2, 265x5 | one arm cable rows 80-90x5 rest | one arm seated machine rows 90-100-100x5 rest
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #16-17x3, #15x5 rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

* did bare minimum squats, shoulder press and machine rows. the chest press is adding too much crushing fatigue to my back now. need to freshen up. my legs were already strong for back off sets but my core is not very stable.

Sat Mar 27

5:30am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155x3
Horizontal Pull seated row machine 255-270x3

11:30am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2 | one arm seated shoulder press machine 50-70-90x5
Horizontal Pull seated row machine 250-265-280x3, 295x2, 265x5 | one arm cable rows 80-90x5 rest | one arm seated machine rows 90-100-100x5, 110x3
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #16-17x3, #15x5 rest
Calves seated calf raise 2x45lb 5x3 sets
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR

5:30pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2 rest | one arm seated shoulder press machine 80-90x3, 80x5
Horizontal Pull seated row machine 250-265-280x3, 295x2, 265x5 rest | one arm cable rows 80-90x5 rest | one arm seated machine rows 90-100x3, 90x5
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #16-17x3, #15x5 rest

* resting everything and doing single arm movements for better core recovery. that crushed feeling is still there. i wake up uncomfortable. its not a rounded back strain feeling. feels like a deep tissue massage on the lowerback with a very heavy therapist standing on top of you.

246
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 14, 2021, 10:17:07 am »
Mar 14-20, 2021

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 3 of 5

Sun Mar 14

5:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3, 180x5 | seated machine dips 105-135 5x2 sets
Rows seated row machine 235-250-265x3, 280-295x2 | seated one arm lat pulldown 60-60-60x5 | standing one arm cable row 50-50-60-70-70x5
Calves seated calf raise 2x45lb 5x2 sets
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* i get more soreness on the rhomboids doing one arm cable rows more than these heavy seated rows. il keep the exercise selection the same but till add more volumes of the one arm rowing and only use the heavy seated chest supported rows as max weight movement.

seated machine row 265x3
<a href="http://www.youtube.com/watch?v=gaqSAU9rJ2g" target="_blank">http://www.youtube.com/watch?v=gaqSAU9rJ2g</a>

11:00am
Squats 315-405-495, 495x2
Shoulders seated shoulder press machine 140-155-170-190x3, 180x5 | seated machine dips 105-135 5x2 sets rest
Rows seated row machine 235-250-265x3, 280-295x2 rest| seated one arm lat pulldown 60-70-80 5x2 sets | standing one arm cable row 60-70-70x5
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

5:00pm
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 | seated machine dips 105-135 5x2 sets rest
Rows seated row machine 235-250-265x3, 280-295x2 rest| seated one arm lat pulldown 60 5x2 sets | standing one arm cable row 60-70-80x5
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

Mon Mar 15

5:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 | one arm shoulder press 100-100-90, 100-100-80, 100-100-80 5x1 reps per weight per cluster
Rows seated row machine 235-250-265x3, 280-295x2 | one arm standing rows 70-80-80x5, 60 10x2 sets
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* 3rd rep of the 190 on seated shoulder press got very slow and i was careless to still finish the rep. now i probably fatigued my back a lot more than i had to. did back off volumes using another machine that allows single arm pressing

11:00am
Squats 315-405-315
Shoulders seated shoulder press machine 140-155-170-190x3 rest| one arm shoulder press 100-90, 10x1 sets per weight per cluster. x4 clusters | bw dips 10x1, 20x1 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest| one arm standing rows 70-80-80x5, 60 10x2 sets | one arm seated for machine 100 10x4 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 10x2 sets each
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* yup, i strained my lowerback from this mornings very slow 3rd 190 rep on seated shoulder press. did 315-405 like routine but when i was about to eat air on the 495, i felt a whole body shock feeling then suddenly felt the loss of tightness in the lowerback. i tried 315 and yes, my back is shot. the rep was easy but the stabilizing muscles of my lowerback are severely weak. will probably skip the 495 later and hit it again tmrw. its not as bad as it sounds but i don't like feeling broken

5:30pm
Squats 315-405-495 rest
Shoulders seated shoulder press machine 140-155-170-190x3 rest| one arm shoulder press 100 10x3 sets, 110x10 | bw dips 20x1 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest| one arm standing rows 70-80-80x5, 60 10x2 sets rest | one arm seated row machine 100x1, 140-160x5
Calves seated calf raise 2x45lb, 2x45lb+25lb 10x2 sets each  rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* resting lowerback. broke it this morning doing a very slow 3rd 190 rep on the seated shoulder press. very tight now and having a hard time bending over to even tie my shoes. might take aleve to help with inflammation. i'm an idiot for not stopping the rep.

Tue Mar 16

5:30am
Squats 315-405-495 rest
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x4 sets | bw dips 20x1 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 100-110 10x3 sets each
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* my physician and wife diagnosed my condition as a strained right lower back and gave me 2 days to recover.  i'm back again but did not do anything to harm my recovering back. i got mobility back, almost 80% pain free now on unloaded movements. did not try to do squats or double arm shoulder press to give it more recovery. il do at least 405 this afternoon.

11:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x2 sets | bw dips 20x1 sets rest
Shoulders seated chest press machine narrow grip stack#10 10x2 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 100 10x3 sets each | seated row with parallel bar attachment 120-135 10x3 sets each
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* back is not 100% but got a routine 495. there is still some tenderness but it did not bother my squat. had to stop at the 2nd set on the one arm shoulder pressing because of tricep cramps. the volumes of bw dips added a good about of fatigue.

5:30am
Squats 315-405-495 rest
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100-110 10x2 sets | bw dips 20x1 sets rest
Shoulders seated chest press machine narrow grip stack#10-12x10, #14x5, #16-18x3, #14x10
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 100-110-120x10,140-160 5x2 sets each | seated row with parallel bar attachment 120 10x3
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* resting the squats again for better recovery of my lower back. added the hoist seated chest press machine and doing them with a narrow grip for front delt action. the one arm overhead press feels like half of the pressing is done by the triceps. the seated chest feels more delt involvement.

Wed Mar 17

5:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x1 sets | bw dips 20x1 sets rest
Shoulders seated chest press machine stack #12x10, #14-16x5, #12x10
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 50x10, 70-80 5x2 sets each
Calves seated calf raise 2x45lb, 2x45lb+25lb x10
Inclined walking 0.75 miles, 15mins 3mph 6% waved inclined 120 bpm

* morning workout felt very good. little back soreness but nothing that stopped me doing routine 495 at my weakest time of the day. did some walking since i didn't spend a lot of time because i had all the machines to myself. very rare that people use the hoise machines.

11:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x1 sets rest | bw dips 20x1 sets rest
Shoulders seated chest press machine stack #12x10, #14-16-18x5, #12-13x10
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 70-75-80 5x2 sets each
Calves seated calf raise 2x45lb, 2x45lb+25lb x10 rest
Inclined walking 0.75 miles, 15mins 3mph 6% waved inclined 120 bpm

6:00pm
Squats 315-405-495
Vertical Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x1 sets rest | bw dips 20x1 sets rest
Horizontal Shoulders seated chest press machine narrow grip stack #12x10, #14-16-18x5, #13x10
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 70-75-80-85-90x5 sets each
Calves seated calf raise 2x45lb, 2x45lb+25lb x10 rest
Inclined walking 0.75 miles, 15mins 3mph 6% waved inclined 120 bpm rest

Thur Mar 18

5:30am
Squats 315-405-495
Horizontal Shoulders seated chest press machine stack #12-13x10
Vertical Back seated lat pull down machine stack #10-11x10

11:30am
Squats 315-405-495, 495x2
Horizontal Shoulders seated chest press machine stack #12-13-14x10
Horizontal Back one arm seated row machine 70-80-90-100x5 | seated cable row parallel attachment 120-135-150x10

5:30am
Squats 315-405-495, 495x2
Horizontal Shoulders seated chest press machine stack #12-13x10
Horizontal Back seated cable row parallel attachment 120 10x4 sets

Fri Mar 19

5:00am
Squats 315-405-495
Horizontal Shoulders seated chest press machine stack #12-13 x10
Horizontal Back one arm cable row 60-70 x10

11:00am
Squats 315-405-495
Horizontal Shoulders seated chest press machine stack #12-13-14-15 x10
Horizontal Back one arm cable row 70-80 x10 | seated cable row parallel grip 135-150-160-180x10

5:00pm
Squats 315-405-495, 495x2
Vertical Push seated shoulder press machine 95-110-125 x10
Horizontal Pull seated row machine 135-150-165-180-195 x10

* started going sets of 10s because im resting my lower back that i strained doing a very slow third rep on the shoulder press. been favoring 10s now because it makes me look bigger. the movement needs more concentration because the sets take longer with more time to screw up the supporting back muscles.

Sat Mar 20

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 95-110-125x10
Horizontal Pull seated row machine 180-195-210x10

2:00pm
Squats 315-405-495
Vertical Push seated shoulder press machine 110-115-115x10
Horizontal Pull seated row machine 210-215-215x10 | seated cable row parallel grip 120-135-150x10
Inclined walking 1.75 miles, 30mins 3-4,mph 6% inclined 120-130 bpm

247
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: March 11, 2021, 02:56:26 pm »
Quote from: Dreyth on March 10, 2021, 10:34:27 am
Quote from: Kingfish on March 05, 2021, 11:56:50 pm
maybe its time to get interested in something else.

daily RVJ  :ninja:

too old. i'll probably train more for health and looks than strength. more inclined walking, more abs, more of the little movements. il have more energy on a workout if i was not squatting with this much intensity this often.

248
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: March 08, 2021, 12:57:54 am »
vascularity on biceps and forearms are on point.  :headbang:

good job on the consistency with pullups.dips

249
Progress Journals & Experimental Routines / Re: Kingfush
« on: March 07, 2021, 10:26:13 am »
Mar 7-13, 2021

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 2 of 5

Sun Mar 7

5:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | seated cable rows with rope attachment 100-115x5 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 | seated lat pulldown machine stack #10-12-14x3, #12x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined walking 0.75 miles, 15mins 3mph 8%

* will do calf raises very rarely now. the high incline walking is getting my calves a good workout.

11:00am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 175-170-170x5 | standing cable rows 100 6x5 sets
Rows seated row machine 235-250-265x3, 280-295x2  rest | seated lat pulldown machine stack #12,14-14-14-14x5, #16x2
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined walking 0.75 miles, 15mins 3mph 8% rest

Mon Mar 8

5:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 175x5 | seated cable rows with rope attachment 100-115x5 rest| standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12-14x5, #16x3, #12-13x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-9-6% waved inclined

11:00am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 180-170-160x5 | seated cable rows with rope attachment 100-115x5 rest| standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12-14x5, #12-13x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-9-6% waved inclined rest

Tue Mar 9

5:00am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185, 180-170x5 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12-13x5, 13-13-13x5
Calves seated calf raise 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x1 sets, 2x45lb+25lb 5x2 sets
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined

11:00am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 180-175-170x5 | seated cable rows with rope attachment 100-115x5 rest| standing cable rows 100-100-100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12-13x5, #13-13-13-13x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-9-6% waved inclined rest

* doing a few days of lowered calories to get my bw back down to low 210s. i got heavier doing the 495 triples. i added more protein shakes and im not very happy how i look being close to 220lb. im very strong but i also look fat on regular clothes.

5:00pm
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3, 180-170x5 | seated cable rows with rope attachment 100-115x5 | standing cable rows 100-100-100-100x5
Shoulders - Inclined Bench 135-135-135x3, 185-185-185x1
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12-13x5, #13-13-13x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-9-6% waved inclined rest
 
* very strong on the seated shoulder press machine. will eventually not have enough resistance on this so decided to slowly get my inclined bench going again. i was straining the lower back on the last time i was doing them. i've learned how to brace my lowerback without straining them on the overhead shoulder press machine. same technique should work also on the inclined press.

Wed Mar 10

5:00am
Squats 315-405-495
Shoulders seated shoulder press machine 150-160-180-190x3, 180-170x5 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12 5x4 sets | seated cable row 105-120-130-140-150-160-180 5x2 sets, 1
Calves seated calf raise 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x1 sets, 2x45lb+25lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

10:30am
Squats 315-405-495, 495x2
Shoulders seated shoulder press machine 140-155-170-190x3, 180-170x5 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12 5x4 sets | seated cable row 135-150-160-180-195x5
Calves seated calf raise 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x1 sets, 2x45lb+25lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* skipped the inclined walking today. have work tonight and don't want to get the fatigue of a back to back walking routine. skipping the machine rows in favor of the seated cable row with the parallel attachment. feel better contraction on my rhomboids with this one. the lat pulldown is stuck at the stack #14 because anything heavier pulls me up and tires my knee joints fast trying to keep myself planted on the seats.
* did a 495 double because i don't feel any annoying strain on my left knee anymore coming from the seated lat pulldown setup. could have done a triple but that would be too much too soon. investing more energy in the seated shoulder pressing machine.

5:30pm
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3, 180x5 | standing cable rows 100-100x5 rest
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12 5x2 sets | seated cable row 135-150x5
Calves seated calf raise 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x1 sets, 2x45lb+25lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest
 
Thur Mar 11

5:00am
Squats 315-405-495
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12 5x4 sets rest | seated cable row 100-100x5 sets,

11:30am
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170-190x3, 180-170x5 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2, 265-255x5 | seated lat pulldown machine stack #12 5x4 sets | seated cable row 120-135-150-160-180x5
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

5:00pm
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170-190x3, 180-170x5 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2, 265x5 | seated lat pulldown machine stack #12 5x4 sets rest | seated cable row 115-130-140-150-160x5, 140 5x2 sets
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

Fri Mar 12

5:00am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 | standing cable rows 100-100x5

11:30am
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170-190x3, 180-170x5 | standing one arm cable rows 50-60-70
Rows seated row machine 235-250-265x3, 280-295x2, 265x5 | seated lat pulldown machine stack #12 5x3 sets | seated cable row 120-135-150-160-180x5 rest
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

5:30pm
Squats 315-405-505, 505x2
Shoulders seated shoulder press machine 140-155-170-190x3, 180x5 | standing one arm cable rows 60-70-75x5
Rows seated row machine 235-250-265x3, 280-295x2 | seated lat pulldown machine stack #12 5x3 sets rest | seated cable row 120-135-150-160-180x5 rest
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* did not have 5 plates available. i'm feeling pretty good after a good afternoon nap and strong lunch.  added 2 green 25lb on top of 405 and it felt about the same on the top single. decided to go backoffs with it too and the 2nd rep reminded me that this is heavier. stopped at double. did not vid. i don't know why. felt like having a 545 vid makes everything else not interesting anymore.

Fri Mar 12

11:00am
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170-190x3 | standing one arm cable rows 50-60-70x5
Rows seated row machine 235-250-265x3, 280-295x2, 265x5 rest | seated lat pulldown machine stack #12 5x3 sets | seated cable row 120-135-150-160-180x5 rest
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* skipped the morning workout. 3rd day of lower sleep and a high intensity squat with 505x2 yesterday afternoon. needed to freshen up a little. felt good this lunch time. will be stronger later after another round of good rest.

5:00pm
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170-190x3 | standing one arm cable rows 60-60-70-70x5
Rows seated row machine 235-250-265x3, 280-295x2, 265x5 rest | seated lat pulldown machine stack #12 5x3 sets rest | seated cable row 120-135-150-160-180x5 rest
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

250
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: March 05, 2021, 11:56:50 pm »
this was from wed, 2 days ago. have it also on my log. went for broke on this one.

<a href="http://www.youtube.com/watch?v=w-dLC9eNA4E" target="_blank">http://www.youtube.com/watch?v=w-dLC9eNA4E</a>

by aug 30 of this year, i would have been doing at least daily squats for 10 years straight. maybe its time to get interested in something else.

251
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 28, 2021, 04:11:41 pm »
Feb 28 - Mar 6, 2021

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

Feb Week 1 of 5

Sun Feb 28

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170-170x5 | standing cable face pull-rope 100-100x5   |  wide grip pull up bw 3x1 sets
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170-170x5 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* left knee almost painless now at lunch workout. still a little awkward in the morning.
* adding backup sets to my push and pull using the 3rd resistance. i use 5 working weights with triples on the first 3, and doubles on the very heavy. the last set uses the full stack of the machine. then i backoff with sets of 5 using the middle weight.

night
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170x5 | seated cable rows rope 100-100-100x5, 110-120x3
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* added the seated cable rows using the rope attachment. doing this with 1 feet on the floor and the other on the foot rest.don't want to curve the back the wrong way. squats still fatigued but getting better slowly.

Mon Mar 1

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2, 170x5 | seated cable rows with rope 105 3x4 sets, 90 5x3 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

* strain on the left leg around the lower hamstring still there and annoying. squats ok but still being careful. skipped the seated machine rows because those require a heavy planting leg too. i don't like it when i'm being overly cautions on the squats because i'm probably loading my right side more to compensate. thats an injury waiting to happen. il lift better later. more sleep for recovery.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170x5 | seated cable rows with rope 105 5x3, 120-135x3
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb 3x3 sets rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170x5 | seated cable rows with rope 100x5, 115-130x3, 145x2
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined Walking 0.75 miles. 15mins @3mph, 6%. 120-130HR

* no more strain on my left knee. will add backoffs again tmrw.

Tue Mar 2

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170x5 | seated cable rows with rope 105-, 120-135x3,150x2
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined Walking 1.5 miles. 30mins @3mph, 6%. 120-130HR

noon
Squats 315-405-495, 495x3
Shoulders seated shoulder press machine 140-155-170x2, 185-200x2, 170x5 | seated cable rows with rope 105-120x3, 135-150-165-180x2
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb 3x3 sets rest



night
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with rope 105-120x3, 135-150-165-180x2
Rows seated row machine 235-250-265x3, 280-295x2, 265x5 rest
Calves seated calf raise 3x45lb 3x3 sets rest

* squats after the noon triple 495 still felt explosive and strong.

Wed Mar 3

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170-170x5 | seated cable rows with parallel attachment 105-120-135x3,150-165-180x2, 150x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

noon
Squats 315-405-495, 495x3
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with parallel attachment 105-120-135x3,150-165-180x2, 150x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x2 sets

* did not take vid of the 495. i was strongest with this triple. i had enough energy left to walk the weight back to the rack without fear that knees will buckle and break.

afternoon
Squats 315-405-495, 545x1

* overslept and woke up 2-5pm. gym reservation was for 5-6pm. got to gym and at least did not wait long for the platform. the 495 was suprisingly explosive coming from a 495x3 a few hours ago at lunch time. no time for anything else anyway so i went for it. figured out that for every rep extra rep i did with 495 adds 10lbs to my total, i should be able to get 525. did the 495 triples consistently for a couple of workouts already, so i could probably get a 4th rep on a very good day. thats 535 total. 10 lbs over total. i plan to re-rack if the weight feels very heavy on lift off. it did not. went for it and it was actually a beautiful rep for a very heavy weight. i can still 495 tmrw. i did not overexert on a broken form. yey. very happy.

545#1
<a href="http://www.youtube.com/watch?v=w-dLC9eNA4E" target="_blank">http://www.youtube.com/watch?v=w-dLC9eNA4E</a>

Thur Mar 4

morning
Squats 315-405-495 rest
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

* got a good nap during break at work but still skipped the squats for better recovery.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with parallel attachment 120x5, 135-150-160x2, 150x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined Walking 0.75 miles. 15mins @3mph, 9%. 120-130HR


afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with parallel attachment 120x5, 135-150-160x2, 150x5 rest
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb 3x3 sets rest

* did not have time again to start the workout at 5pm. got there almost 5:30 and only had time for what i did. the 495 was a lot easier than the one at noon. could have 495x2 backoff without overexerting but a triple would be tiring.
* just updated log with the added cardio with inclined walking. keeping the pace at 3mph but adding more incline. did a 3min 12% to see how it goes. the treadmill at gym can go 30%. the one i have at home goes to 15%. easier to get HR up using more incline while keeping pace manageable.

Fri Mar 5

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5 rest | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170-170x5 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5 rest | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest

* legs still not back to normal after the 545x1 the other day, and the volumes of high-inclined walking.

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170-175x5 | seated cable rows with rope attachment 105-120-135x5, 150-165x3 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest

Sat Mar 6

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5 rest | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170-170x5 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5 rest | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest

252
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 24, 2021, 08:56:31 am »
Quote from: vag on February 24, 2021, 03:29:27 am
3x495, incredible!!! How can i be the only one that thumbed this up, 3 days later. The fuck is wrong with you people!!!  ;D

thanks vag. i'm sure that if you've been using a top daily single consistently for 17 weeks multiple times a day, there is a very good chance you can triple that weight on a good day. ;)

253
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: February 22, 2021, 07:57:33 pm »
495x3 @ 214lb
<a href="http://www.youtube.com/watch?v=-rvKghqBTS4" target="_blank">http://www.youtube.com/watch?v=-rvKghqBTS4</a>

254
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 21, 2021, 12:07:12 pm »
Feb 21-27, 2021

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

Feb Week 4 of 4

Sun Feb 21

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

late afternoon at home
Squats 315-405-495
Shoulders standing press 95-115-135-155x3,  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* still fatigued from the triple 495 from friday. standing press at home and start building volumes of these. will see if i can continue without tiring my back.

Mon Feb 22

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 rest | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* skipped the shoulder press to get my core fresher for later. i will attempt another 495x3 if everything feels good.

noon
Squats 315-405-495, 495x3
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

* 495x3 was stronger the first time i did it. i still got a decent 3rd rep but you can tell that my form was beat.
* i'm always skipping a calf day because i can't recover fast enough from my routine. il try this one now. lower weight with 3x45lb but with higher volumes to 5 reps and consistent 2-3 sets a workout. i could have added another plate on top but it just fatigues me too fast even with doubles only.

495x3
<a href="http://www.youtube.com/watch?v=-rvKghqBTS4" target="_blank">http://www.youtube.com/watch?v=-rvKghqBTS4</a>

Tue Feb 23

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* legs felt alright. will only go 495 doubles when i feel strong. no need to add too much fatigue and rep a third with compromised form.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 200x1 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

* summer weather high 60s this noon. felt like a very good day to be lifting but cannot lift well because the triple yesterday added too much fatigue. i cannot even double the 200 on the seated overhead press. don't want to grind a rep so stopped at a single. will skip afternoon workouts because i feel tired.

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

* felt so much better after my afternoon nap. gym goes indoors again tmrw after our county covid guidelines allowed them again to reopen indoor activities. reserved an 11am. the one close by does not have the free weight until thursday but will have a better 5pm-9pm operating hours this time. the one with the elieko plates (24hr fitness) only allows a 1x per day 90min workout with reservation. i prefer to use the one closer to me with the red vtx plates. (the one im going now outdoors)

Wed Feb 24

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine hoist stack #8-12 x3, #13-17 x2, #14 3x2 sets
Calves seated calf raise 3x45lb 3x3 sets

* used the elieko plate gym on noon workout. don't like that 24hr fitness is limiting to 1 workout per day with only a 60min time slot. adding more of the vertical pulling because the machines are available again.

Thur Feb 25

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* did a quick 30 min workout at 5am during a break at work. the gym opens indoors now and it's not very busy at opening time. skipped the heavy doubles because those takes 3min+ rest before the next set.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

* thought id be lifting a lot better indoors but it felt the same. my legs are weaker lately coming from the monday heavy triples. it added so much fatigue.

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5 | lat pulldown machine stack #8-10-12-14-16 x3, #14 3x4 sets
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest

Fri Feb 26

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5 rest  |  lat pulldown machine stack #14 3x5 sets
Rows seated row machine 235-250-265x3 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* can go to gym now at 5am opening time and do a blitz 20min routine during break at work. form on the vertical pulling feels very good. the machine top out at 18 but using 16 and heavier starts to tire my legs and back a lot because it pulls me up too much and i spend more energy just keeping myself planted to the seats.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 200x2 | standing cable face pull-rope 100-100x5 rest  |  lat pulldown machine stack #14-15-16x3, #16 3x2 sets
Rows seated row machine 235-250-265x3 rest
Calves seated calf raise 3x45lb 3x3 sets

afternooon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 200x2 | standing cable face pull-rope 100-100x5  |  lat pulldown machine stack #15-16x3, #16 5x2, 3x2 sets
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

Sat Feb 27

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5 rest  |  lat pulldown machine stack #14 3x5 sets
Rows seated row machine 235-250-265x3, 280x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull-rope 100-100x5   |  lat pulldown machine stack #14 3x5 sets rest
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* i slightly stained something non-muscle on the back side of my left knee doing the volumes of lat pulldowns. squats felt a little awkward. did not make the weight feel heavier than usual. its only my confidence when bending my knee. i had to slow down more to make sure everything inside there stays in one piece. planting my lowerbody puts a lot of stress on my knees doing these pulldowns. i have keep the reps low when using the heavier weights. might skip workout later if my left knee still feels broken. 

night
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull-rope 100-100x5   |  wide grip pull up bw 3x3 sets
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* lat pulldown machine replaced with bw pullups. can't have my knee strained like this. felt like i was doing a calf raise against an immovable resistance trying to keep my body planted to the seats.

255
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: February 15, 2021, 09:52:18 am »
pull ups and dips... the best shelter in place but no home gym routine.. and some one leg stair lunges and you're set.  :headbang:

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