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Messages - Kingfish

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241
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 24, 2021, 11:35:00 am »
Jan 24-30, 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

Jan Week 4 of 4

Sun Jan 24

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest
Rows seated row machine 205-220-235x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* started the daily 495 last oct 25, making this day almost 4 months now. thats 1/4 of a year done. thats a good milestone if i can keep up with this bw and not get very fat. my blood pressure is still good at 90/60s so no worries staying at close to 210bw. i don't take any blood pressure medicine to keep it this low. i just spent the most of my teens to twenties doing distance running.

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3, 250x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* skipped the backoff 475s. did not get the platform and the other setup makes it a lot more challenging. il do it tmrw. this was a 4-night work week so more rest is always good.

Mon Jan 25

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3, 250x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest
 
* another cold 45F morning at the outdoor gym. felt good and strong after some good dinner last night. did all except calves. too much of these cramp my toes.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 60-70-80-90-100x5
Rows seated row machine 205-220-235x3, 250x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* the shoulder pressing feeling better but not improving as easily as my rowing. added the face pull today while waiting for the calf raise machine. i learned how to arc and flex/tighten the lower back better during the pressing and this helped on unsupported rows. most stress now go to the planting feet.

afternoon
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 60-70-80-90-100x5 rest
Rows seated row machine 205-220-235x3, 250x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

Tue Jan 26

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 70-80-90-100x5
Rows seated row machine 205-220-235-250x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 70-80-90-100x5 rest
Rows seated row machine 205-220-235-250-265x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest| standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

Wed Jan 27

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* warm 50F but it will be a stormy week here in SF. platform was soaking wet. had to use the black plates and squat cage. 495 was routine but still felt at least 10-15lb heavier compared to the setup in the platform with bumpers.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 180x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3, 265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* skipped the calf raises. foot / calves taking a lot of fatigue from the standing cable face pulls. it is not supported so the supporting muscles take a beating. will do calf raises next time using triples only.

late afternoon at home
Squats 315-405-495

* it was a very windy 48F afternoon and not worth it to lift outdoors and get myself sick. will go to gym tmrw morning after work when this high winds are over.

Thur Jan 28

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3, 265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

afternoon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 180x3 | standing cable face pull 80-90-100x5 rest
Rows seated row machine 220-235-250x3, 265x3 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

Fi Jan 29

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* coldest outdoor morning workout so far at 43F. no choice but to work in with some regulars there because i cannot sit and wait to squat when its this cold. had a quick and good workout.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3  | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x3  | standing cable face pull 80-90-100x5 rest | bw chins 3x2 sets
Rows seated row machine 220-235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

Sat Jan 30

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3  | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3  | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

 


242
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 17, 2021, 11:09:29 am »
Jan 17-23, 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

Jan Week 3 of 4

Sun Jan 17

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* will add some backoff on the 495 later. shoulder pressing still doing very well and not tiring my back.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170-180x3
Rows seated row machine 190-205-220-230x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

475x3
<a href="http://www.youtube.com/watch?v=r9Pv0QNsom4" target="_blank">http://www.youtube.com/watch?v=r9Pv0QNsom4</a>

Mon Jan 18

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest
Inclined walking 1mile. 3.5mph@4%. 20min.

* almost 10F warmer at 57 this morning. not a lot of people at gym probably because of the MLK holiday. did not wait on anything. did my push/pull together and grabbed both machines. another sub 30min workout. had extra time to walk at home. baby duties follow so happy to get some cardio in.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 180x3
Rows seated row machine 190-205-220x3, 230-230x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* no backoff yet. still tired from the 475 yesterday. might try later if i feel better.

afternoon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 180x3
Rows seated row machine 190-205-220x3, 230-230x3 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

Tue Jan 19

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest
Inclined walking 1mile. 3.5mph@4%. 18min.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 180x3
Rows seated row machine 190-205-220x3, 230-230x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* the shoulder pressing is regressing. have to back down to 175 next time. lowerback still solid. no backoffs yet. need more sleep/food.

afternoon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 180x3 rest
Rows seated row machine 190-205-220x3, 230-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* did the squats at the squat rack on concrete. put yoga mat on top. only thing that i got going is the bearing bar. also used the metal plates. setup weighs the same but not as comfortable or forgiving if i were in the platform with the bumpers.

Wed Jan 20

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest
Inclined walking 1mile. 3.5mph@4-5%. 18min.

* shoulder press still tired even with 1 skipped workout. rows improved to 235

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170-175x3
Rows seated row machine 190-205-220-235x3, 235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* skipped the calf machine because it was busy. did not wait on everything else. 475x2 only. did not feel like grinding a 3rd. need to back off on the shoulder press. still heavy.

afternooon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

Thur Jan 21

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest
Rows seated row machine 205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest
Inclined walking 1mile. 3.5mph@4-5%. 18min.rest

* very cold 41F morning. also came from 1 night of work. had a good nap so it was not so bad.

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3, 235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest
Rows seated row machine 205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5, 4x45lb x5

Fri Jan 22

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest
Rows seated row machine 205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest
Inclined walking 1mile. 3.5mph@4-5%. 18min.rest

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3, 250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

Sat Jan 23

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3, 235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 175x3
Rows seated row machine 205-220-235x3, 250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5
Inclined walking 1mile. 3.5mph@4-5%. 18min.rest



243
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 10, 2021, 04:51:40 pm »
Jan 10-16, 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

Jan Week 2 of 4

Sun Jan 10

morning
Squats 315-405-455
Rows seated row machine 145-160-175-190x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5
 
noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200-210x5  | cable face pull 30-40-50lbx10 | cable upright rows 20-20x10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-140-150-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

Mon Jan 11

morning
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated chest press machine 145-160x5 | seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated chest press machine 145-160x5 rest | seated shoulder press machine 125-140-150-160x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

* made progress on shoulder pressing to 160. back fatigue from the overhead pressing still not affecting the squats. doing resets still works.

Tue Jan 12

morning
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated chest press machine 145-160x5 rest | seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

noon
Squats 315-405-495
Rows seated row machine 175-190-200-210-220x3 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated shoulder press machine 125-140-150-160x5, 170x3, 180x1, 160x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

* will start to use triples on the other things and use heavier weights. then back down to a set or two of 5x again.

late afternoon
Squats 315-405-495
Rows seated row machine 175-190-200-210-220-230-240x3 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated shoulder press machine 140-150-160-160x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

Wed Jan 13

morning
Squats 315-405-495
Rows seated row machine 175-190x3, 200-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated shoulder press machine 125-140-155x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

* very rare warm 6am 52F morning. i might go more squat volumes later and skip an afternoon squat in preparation for the start of work week.

noon
Squats 315-405-495, 455x3
Rows seated row machine 175-190-205-220x3, 205x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated shoulder press machine 125-140-155-170x3, 170x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

late afternoon
Squats 315-405-495, 455x3
Rows seated row machine 175-190-205-220x3, 205x5 rest| cable face pull 30-40lbx10 rest| cable upright rows 20-20lbx10 rest
Shoulders seated shoulder press machine 125-140-155-170-180-180x3,
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

Thur Jan 14

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3

Rows seated row machine 175-190x3, 200-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10 rest
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

* quick workout after work. it was already in the 50s this morning so a lot warmer than usual.

late afternoon
Squats 315-405-495, 455x3
Shoulders seated shoulder press machine 140-155-170-170x3
Rows seated row machine 175-190-205-220-235-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5,  4x45lbx5

Fri Jan 15

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3

late afternoon
Squats 315-405-495, 475-475x2
Shoulders seated shoulder press machine 140-155-170-170x3
Rows seated row machine 190-205-220-235x3, 220-220x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

Sat Jan 16

late afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* very rare 1-workout day. the multi 475s yesterday got me tired. squat today felt smooth and good but i would feel a lot better after more sleep for recovery. will get at least 2 sessions tmrw and will make more progress then. today is a much needed deload.

 

244
Progress Journals & Experimental Routines / Re: Kingfush
« on: January 03, 2021, 10:56:52 am »
Jan 3-9, 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

Jan Week 1 of 4

Sun Jan 3

morning
Squats 315-405-455
Rows cable row machine 145-160-175x5 | cable face pull 20-30x5 | cable upright rows 20-30x5
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 125x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* very cold, wet and foggy morning. had to lay down the rubber yoga mat on the platform because the outdoor fog got eveything wet. been using the rope attachment at my home cable station. top ROM contractions are awesome.

noon
Squats 315-405-495
Rows cable row machine 145-160-175-190x5 | cable face pull 20-30x5 | cable upright rows 20-30x5
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb 5x2 sets

* 10th week straight of daily 495s. eating a little less calories lately and skipping the morning 495. don't want to be too fat.
 
late afternoon at home
Cardio Walk 2 miles. 30min 3.5mph@4%
Rows cable face pull 20-30x5 | cable upright rows 20-30x5

Mon Jan 4

morning
Squats 315-405-495
Rows cable row machine 145-160-175-190x5 | cable face pull 20-30x5 | cable upright rows 20-30x5
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 125x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* warm 52F morning and i was feeling very good. got an early 495.   

noon
Squats 315-405-495
Rows cable row machine 145-160-175-190x5 | cable face pull 20-30x10 | cable upright rows 20-30x10
Shoulders seated chest press machine 145-160-175x5 rest | seated shoulder press machine 125-130-140-150x5
Calves seated calf raise 3x45lb 5x2 sets, +10lbx5

late afternoon
Squats 315-405-495
Rows cable row machine 145-160-175-190-220x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 125x5
Calves seated calf raise 3x45lb 5x2 sets, +10lbx5 rest

* very strong this afternoon. did the squats without any rest. something with skipping the chest press gets me very fresh on the next workout.

Tue Jan 5

morning
Squats 315-405-495
Rows seated row machine 145-160-175-190x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-125x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-205x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 125-140x5
Calves seated calf raise 3x45lb 5x2 sets, +10,+20,+30,+40x5

late afternoon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest | seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb 5x2 sets, +10,+20,+30,+40x5 rest

* outdoor gym is the only gym open now in the SF peninsula area and the crowd at least doubled in the last few days. impossible to use any equipment during peak hours without a lengthy wait. my morning and noon workouts are ok.  the afternoon will be shot if i get there 5-530pm. on off days, i go there 4pm and its still ok. i might just do my squat routine at home on my afternoon workout and just use the machines at gym.

Wed Jan 6

morning
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 120-130x5
Calves seated calf raise 3x45lb 5x1 sets

noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200-220x5 | cable face pull 20-30lbx10 | cable upright rows 20-30lbx10
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 120-130-150-160x5
Calves seated calf raise 3x45lb 5x1 sets rest

* bw down 4lbs to 204. felt very good and did the squats without rest. bad idea because the 495 became somewhat of a crawl. nothing back breaking but got me exerting a lot more than i had too. if i took a 3-5min reset on the top set, it would have been an easy day. still very strong on the other lifts.

late afternoon
Squats 315-405-495, 405x5
Rows seated row machine 145-160-175-190-200-210x5 | cable face pull 20-30lbx10 | cable upright rows 20-30lbx10
Shoulders seated chest press machine 145-160-175-190x5 rest | seated shoulder press machine 120-130-150-160x5 rest
Calves seated calf raise 3x45lb,+20,+35,4x45lb 5x1 sets each

* gym was very packed. had a good workout because the platform was not busy, the back machine and seated calf raise was also available. very lucky day. did backoff 405x5 because i was feeling good not waiting on anything. gym capacity is almost triple this afternoon from the usual.

Thur Jan 7

morning
Squats 315-405-455
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 120-130x5
Calves seated calf raise 3x45lb 5x1 sets rest

* not very cold 48F but it was windy. squats felt uncomfortable because my nose was clogged. 455 was easy. could have 495 but don't want to hurt myself lifting this very windy day.

noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 120-130-140x5
Calves seated calf raise 3x45lb,+25,+35,+45 5x1 sets

late afternoon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 120-130-140x5
Calves seated calf raise 3x45lb 5x1 sets rest

Fri Jan 8

morning
Squats 315-405-495
Rows seated row machine 145-160-175-190x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 120-130-140x5
Calves seated calf raise 3x45lb 5x1 sets rest

noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5, 200-200x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

* did extra top set volumes of the seated rows at 200lb. all those reps have the pause/squeeze at the top ROM.

Sat Jan 9

morning
Squats 315-405-455
Rows seated row machine 145-160-175-190-200-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5
 
* no afternoon workout yesterday. back fatigued from the rowing. not the stabilizing back muscle that affects the squat. the rhomboids are shot. would still have a good squat workout but just prefer to get more sleep for recovery. stopped at 455 this morning. too cold and windy.

noon
Squats 315-405-495, 455x3
Rows seated row machine 145-160-175-190-200-200x5 rest | cable face pull 30-40lbx10 | cable upright rows 20-20x10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-140-150-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

* strong everything. have vid. load later. dropped the 455 after the triple. don't want to risk injuring something by single leg carrying that weight after 3 tiring reps. looks like i could have done more. i got tired

455x3 bw 206
<a href="http://www.youtube.com/watch?v=MHwbYRjqbGA" target="_blank">http://www.youtube.com/watch?v=MHwbYRjqbGA</a>

245
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 27, 2020, 11:37:02 am »
Dec 27 - Jan 2, 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

Dec Week 5 of 5

Sun Dec 27

morning gym
Squats 315-405-495
Rows double arm cable rows 175-190 5x4 sets 
Shoulders seated chest press machine 145-160-175 5x1 sets
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets

* 100% now. skipped the 190 on the chest press and no feeling of tenderness anymore. will do the same routine later.

noon gym
Squats 315-405-495
Rows double arm cable rows 145-160-175-190 5x1 sets 
Shoulders seated chest press machine 145-160-175 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x3 sets
 
* fatigue from the multi sets of 190x5 on the double arm rowing. did 8 sets of it the other day. squats felt heavy. nothing broken. just too much fatigue from the other little exercises.

Mon Dec 28

morning gym
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 
Shoulders seated chest press machine 145-160-175x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* another blitz sub 20min workout. kept it to a minimum for more recovery. no more back tightness.   

noon gym
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 50-65-80-95-110-125x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* squat still heavy but getting better. added shoulder press on the machine. doing them without facing backwards. i believe it is only easier and more comfortable doing backwards because the weights feel lighter. its lighter because i can use other stabilizing muscles as momentum generators. not good because thats how i tire my core. doing them with back planted limits the assistance of the other muscles and puts all the work on the shoulders. i stopped at 125 because thats when i see noticeable slowing down of the concentric.

late afternoon
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 80-95-110-125x5, 95 5x2 sets
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* i'm back to routine now. will slowly integrate the seated shoulder press machine to workout. will see by end of week if these learning volumes i'm doing right now are enough or too much.

Tue Dec 29

morning
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 80-95-110x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* strong squat in a morning workout again. still limiting the weight on pushing exercise for a few days more just to be sure.

noon
Squats 315-405-495
Rows double arm cable rows 145-160-175-190-205x5 
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 80-95-110-125-140x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* did the shoulder press on the machine with resets. the machine bottoms out on my full ROM so it was easier on my back if i give it a quick break in between reps and not be tense the whole 30-40 sec. set.

afternoon
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 80-95-110-125x5
Calves seated calf raise 2x45lb+25lb 5x2 sets, 3x45lb 5x3 sets

* calves making progress. will use a little more over the 3plates next time.

Wed Dec 30

morning
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 | reverse fly machine 90-105-120-135-150x5 
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 80-95-110-125x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest
 
* another very cold 45F morning. squats not easy because my toes got numb. already wearing thermal socks. added reverse fly for more midback gains. shoulder pressing on machine with resets are preserving my core. not getting any bad effect yet to my squat.

noon
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 | reverse fly machine 90-105x5 
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 80-95-110-125-140-155x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* since i'm doing the shoulder press with resets, i was able to valsalva each rep on the heavier sets. got all the way to 155. stopped there and will see if i can recover from it.

late afternoon
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 110-125-140x5
Calves seated calf raise 3x45lb 5x3 sets

Thur Dec 31

morning
Squats 315-405-455
Rows double arm cable rows 145-160-175x5 | reverse fly machine 90-105-120-135-150x5 rest
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 110-125-140x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* start 3-day work nights. did not get long sleep. 455 was routine. 495 would have been a grind. good call to skip that. skipped the chest press too and focus more on overhead pressing.

noon
Squats 315-405-495
Rows double arm seated rows 145-160-175-190x5 | reverse fly machine 90-105-120-135-150x5 rest
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 110-125-140x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

late afternoon
Squats 315-405-495
Rows double arm seated rows 145-160-175-190x5 rest| reverse fly machine 90-105-120-135-150x5 rest
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 110-125-140x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

Fri Jan 1

late morning
Squats 315-405-455
Rows double arm cable rows 145-160-175x5 | reverse fly machine 90-105-120-135-150x5 rest
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 110-125-140x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* wife bought a gym quality treadmill and its here now in the garage. i will get leaner with more consistent inclined walking.

noon
Squats 315-405-495
Rows double arm cable rows 145-160-175-190-205x5
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 110-125-140-155x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* all my pulling movements now have a pause at the top ROM. the non-heavy weights have a pause/squeeze but the squeeze becomes less on the top set. might be a good idea to not do that top set if i can't make a squeeze. 
* squats still solid even with the almost 1 week volumes of daily shoulder pressing. the resets did the job. its like my squat routine before.. a cluster of singles.

late afternoon
Squats 315-405-495
Rows double arm cable rows 145-160-175x5
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 110-125-140-145-150x5
Calves seated calf raise 135-145-160x5 (135 is 3plates)

Sat Jan 2

morning
Squats 315-405-455
Rows double arm cable row machine 145-160-175-190x5 | double arm cable face pull 30-40 5x2 sets
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 125x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* resting the shoulder press. did a lot last workout.

noon
Squats 315-405-495
Rows double arm cable row machine 145-160-175-190x5 | double arm cable face pull 20-30-40x5
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125x5
Calves seated calf raise 3x45lb 5x2 sets

* squat felt very strong this noon. last workout of the day. will do some cardio later at my garage.

late afternoon
Cardio Walk 2miles 4mph@4% 15mins. 130bpm max
Rows double arm cable upight rows 20-30-40x5 | double arm cable face pull 20-30-40x5

246
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 20, 2020, 11:22:04 am »
Dec 20-26, 2020

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

Dec Week 4 of 5

Sun Dec 20

morning outdoor gym
Squats 315-405-455x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

* 43F morning but it was not windy so went and lift outside. did not do 495 and saved it for later. don't want to overexert in the morning.
back fatigued from the double arm rowing i did at home. everytime i do something out of routine, i fatigue my back and regret it.

noon outdoor gym
Squats 315-405-495x1
Rows double arm seated cable rows 145-160-175-190-205 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

* squats felt better but back still fatigued. the walk out/in was uncomfortable.  little stabilizing muscles at my lowerback were tense. other than that, 495 was smooth.

late afternoon at home gym
Squats 315-365-405
Rows one arm rows 20-30-40 5x1 sets
 
* gym closed at 4pm. did a 5:30pm workout at garage. could have 455 at least but there is still back fatigue. stopped at 405 for more recovery.

Mon Dec 21

morning outdoor gym
Squats 315-405-455x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

* 46F at gym. didn't feel like doing 495 at this cold. got a smooth 455. will lift at home tmrw if its this cold again. probably get 495 after my garage gets to temp.

noon outdoor gym
Squats 315-405-495x1
Rows double arm seated cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

* very little back fatigue left. the walk in/out of 495 was ok now.

late afternoon outdoor gym
Squats 315-405-495x1
Rows double arm seated cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets rest

* back tightness there again on the walk outs. should not have done those non-supported one arm rows. even with lighter weights, my back needed more time off. the squat itself was alright.

Tue Dec 22

morning outdoor gym
Squats 315-405-455x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

* back tightness still giving my some problems. should feel a lot better later.
 
noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

late afternoon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets rest

* still not 100% on back tightness. i need to avoid doing any form of non-supported rows. il use my adjustable bench facing backwards with my cable station.

Wed Dec 23

morning outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190-205 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

late afternoon outdoor gym
Squats 315-365-405 (at home)
Rows double arm cable rows 145-160-175-190-205 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x1 sets

Thur Dec 24

morning outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190-205-220 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets rest
Calves seated calf raise 2x45lb+25lb 5x1 sets

* no afternoon workout at gym. closes at 4pm

Fri Dec 25

morning home
Squats 225-315-365-405
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets rest
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

early afternoon home
Squats 225-315-365-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets rest
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

* got another heavier than usual 495 at home.  back tightness not noticeable anymore (got it from un-supported cable rows) on the squat walkouts. still bothering me a little because i don't feel 100% yet. did some very light overhead pressing on my cable station. i'm ending this year strong. no more stupid routine and get my body broken again. stick to what works.

Sat Dec 26

morning
Squats 315-405-495
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets rest
Calves seated calf raise 2x45lb+25lb 5x3 sets

* skip the chest press machine at gym. want to get my back to 100% soon. squat is normal now but i can still feel the tenderness on a little lowerback muscle (which i broke doing volumes of unsupported rows, without doing any "learning" routine first).

noon
Squats 315-405-495
Rows double arm cable rows 175-190 5x8 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets | seated machine overhead press 50 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x3 sets rest
 
* squat felt very good. no trace of back issues anymore. then i messed it up a little on the 190x5 chest press. should have skipped it. back got very little feeling of tenderness on that last 190x5. nothing that will carry over to the next workout but still annoying.
* added very light overhead pressing on machine. this tenderizes my back for sure but kept it very light and will slowly build up the intensity. i was already at 150+ x5s when i was doing them but they are very taxing to the core.

late afternoon home
Squats 315-405
Rows double arm cable rows 175-190 5x8 sets rest| one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets rest | seated machine overhead press 50 5x1 sets rest | bw dips 5x4 sets
Calves seated calf raise 2x45lb+25lb 5x3 sets rest
 

247
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 13, 2020, 06:24:10 pm »
Dec 13-19, 2020

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

Dec Week 3 of 5

Sun Dec 13

morning outdoor gym
Squats 405-405
Rows double arm cable rows 130-145-160-175 5x1 sets
Shoulders seated chest press machine 115-130-145-160 5x1 sets rest
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

* been taking off days from work on saturdays but this week i had to work all 4 days. i was not very tired but lifting heavy is going to challenge my recovery a lot more. there is also a line to use the only platform. guy using was kind enough to let me work in. didn't want to mess up his rest routine so i just started to warmup with 405. the next 405 was the workout.

noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190-205 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x1 sets

* my eleiko bar arrived. will test it later. squats felt good this noon even with more sleep needed to catch up.

late afternoon home gym
Squats 225-315-365-405-495x1
Rows one arm cable rows 20-30-40 5x1 sets

* bar is very nice. i was still recovering from sleep and was just taking it easy trying out if the 405 would still be quick. not so bad so tried the 495. it was heavy but there is no sticking point like the last time i did 495 at home. very happy with my bar. i will get 495 a lot better than this rep after i recover sleep.

495 at home with new eleiko bar

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

Mon Dec 14

morning home gym
Squats 225-315-365-405-495x1
Rows one arm cable rows 20-30-40 5x1 sets

* 495 was alright but heavy. bw down to 204. slept too much. need more food.  mid 40s outside. don't even want to go to the outdoor gym to do the non-squat movements.

noon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x2 sets

* feeling a bit stronger but still not strong enough to go do the 3 single routine again.  had to put in the 365, and rest after the 405. eating more food now.

Tue Dec 15

morning
Squats 315-365-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x2 sets rest

* did the squats at home and the rest at the gym. its less than 5 mins away and i can't use my cable station in the early morning because it's in the bedroom. i also prefer to do some chest pressing this morning. i'm staying away from the bench press because i always find a way to add too much fatigue doing them.

noon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets rest | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x2 sets

late afternoon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets  | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205-220-235-250 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x2 sets

* got my bw up with more rice and extra servings of protein shake. felt thick and strong after 3 strong meals.

Wed Dec 16

morning
Squats 315-365-405-455x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30 5x1 sets
Shoulders seated chest press machine 145-160-175 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x2 sets rest

* back fatigued by the high intensity chest press last workout.  will lift better later.

noon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

* took vid of the 495 because i felt rested. have 4 pairs of 45lb plates but somebody took a pair. had to do with the 35s. the outer most plate has portions of the plate hanging of the bar. had to be very balanced.

495 bw 205 at gym.
<a href="http://www.youtube.com/watch?v=09S1I0wqH0U" target="_blank">http://www.youtube.com/watch?v=09S1I0wqH0U</a>

late afternoon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190-205 5x1 sets | one arm rows 20-30 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets rest

Thur Dec 17

morning
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x2 sets rest

* another morning workout with only a little nap during lunch break at work. it was alright. very cold and windy 52F morning. all good now again.

noon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190-205 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

late afternoon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190-205 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets rest

Fri Dec 18

morning at home
Squats 315-405-405x1
Rows double arm cable rows 145-160-175-190 5x1 sets skip | one arm rows 20-30 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets rest
Calves seated calf raise 2x45lb+25lb, 5x2 sets rest

* 43F outside. did not even bother going to the gym after work. garage was also very cold. stopped at 405.

noon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets rest

late afternoon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190-205 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

Sat Dec 19

morning at home
Squats 225-225-315-315

* 43F outside. very light singles to keep form warm for later. tired and sleepy already. 

noon
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets

late afternoon at home
Rows double arm cable high rows 40-50-60-70-80 5x1 sets

* high rows is when i pull the cable attachment at ear height. the machine rows at gym are low-mid rows. didn't squat at garage because its too cold and i'm still not recovered from the work week.

248
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 06, 2020, 12:00:38 pm »
Dec 6-12, 2020

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

Dec Week 2 of 5

Sun Dec 6

morning outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 130-145-160-175-160 5x1 sets
Shoulders seated chest press machine 115-130-145-160 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

noon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-160-175-190-205-220-235 5x1 sets 160-175-190 5x1 sets
Shoulders seated chest press machine 115-130-145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb, 3x45lb 5x1 sets 

Mon Dec 7

morning outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 115-130-145-160-175-190 5x1 sets

* windy but a lot warmer 58F this morning. felt very good considering the other morning workout were mid 40s. was expecting to get 495 because of very good sleep and diet. my core is not solid. the high volumes of rows yesterday added too much fatigue. might still be recovering at noon but will try to get that done. 

noon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190-205-220-235 5x1 sets, 190 5x2 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets

* 495 not very easy but also not a back breaker. skipped the calf raise. too many people in that area. did another high volume rowing. feeling very good on the DOMs on my mid back. this machine hits the right spot.

late afternoon at outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190-205 5x1 sets, 190 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets
Calves 2x45lb, 2x45lb+25lb, 3x45lb 5x1 sets

* semi heat wave and it was 70s at noon and high 60s in the late afternoon. back a little tight from the rowing but not that part of the back that stabilizes the squat.
* my eleiko bar gets delivered this coming friday. can't wait to see if thats the missing piece of my setup.

Tue Dec 8

morning outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 115-130-145-160-175-190 5x1 sets

* felt very good this morning but a couple got to the only platform before me. had to do my other exercise. don't feel like pushing 495 when i'm not fresh.

noon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190-205-220-235-250 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets
Calves 2x45lb, 2x45lb+25lb, 3x45lb 5x1 sets

* forced to use the regular plates for the squats and the 495 felt uncomfortable. had a little grind but not because it was heavy. it was just not moving smoother. something with the center of mass and bumper plates makes the lift feel easier to me.

late afternoon at outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190-205 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190-205-220 5x1 sets
Calves 2x45lb, 2x45lb+25lb, 3x45lb 5x1 sets

* 495 was routine. very happy to recover from the last workouts high volume rowing.

Wed Dec 9

morning outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 130-145-160-175-190-205 5x1 sets
Shoulders seated chest press machine 115-130-145-160-175-190 5x1 sets

noon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 115-130-145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets

* 495 harder now because of the fatigue from the rows. took it easy this workout and will come back stronger later.

late afternoon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 115-130-145-160-175-190 5x1 sets

Thur Dec 10

morning outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 130-145-160-175-190-205 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets

noon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190-205 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets

* did this quick lunch workout in less than 30 mins including my 10min round trip drive. i can be very quick if i have all the machines to myself. thursday noon is a very slow time at gym.

late afternoon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190-205-220 5x1 sets
Shoulders seated chest press machine 130-145 5x1 sets
Calves 2x45lb, 2x45lb+25lb 5x1 sets

* very cold high 40s this afternoon. i skipped the rest of the chest press because i don't want to catch cold. it was getting very cold and dark.

Fri Dec 11

morning outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets

* got a good nap at work after lunch and it was enough recovery to get a 495 in a very 48F cold outdoor morning lift.

noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets skip
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

* skip the 365. ran out of 25lb bumpers. skip the chest press. somebody camping there. happy with the quick workout.

late afternoon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets skip

* a couple got the only platform ahead of me. ask for a 3 min favor to squeeze in my squat workout. fastest and strongest routine i've done so far. 315-405-495 with no rest. the 495 could have been more explosive if i had a 3-5 min rest but it was not a grinder at all so i'm very happy with it.

Fri Dec 11

morning outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets

* got a good nap at work after lunch and it was enough recovery to get a 495 in a very 48F cold outdoor morning lift.

noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets skip
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

* skip the 365. ran out of 25lb bumpers. skip the chest press. somebody camping there. happy with the quick workout.

late afternoon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets skip

Sat Dec 12

morning outdoor gym
Squats 315-365-405-495x1 skip
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets

* got a little nap at work so decided to go to morning saturday workout. gym opens at 7am on weekends. i had to skip the squat at the gym because the platform was wet from the fog/rain overnight. it was an indoor but fog got in everywhere. by the time i got home to do some squats, i was already sleepy and hungry. skipped the morning squat.

noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x1 sets

* no late afternoon workout today. gym closes at 4pm on the weekend. might lift at home if my eleiko bar gets delivered later.

249
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: December 01, 2020, 03:11:01 pm »
495 at garage gym. felt very heavy.  :(
<a href="http://www.youtube.com/watch?v=DxHPD5uPU7o" target="_blank">http://www.youtube.com/watch?v=DxHPD5uPU7o</a>

i'm so close in purchasing an eleiko bar. i've been using a non-elieko bar at the other gym and the 495 also doesn't feel this heavy. i don't know what brand the other oly bar is but there is also a chance that its an above average bar. the vtx bumpers i'm using on the other gym are very pricey so i can assume that the bar is also expensive.

fukit. il just buy the eleiko bar while it's still available. i should have no problem reselling these cheaper fringe/rep fitness bars since they are out of stock.

250
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 29, 2020, 11:50:18 am »
Nov 29 - Dec 5, 2020

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

Dec Week 1 of 5

Sun Nov 29

morning
Squats 315-365-405-495#94
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets rest | one arm rows 30-50-60-70 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 2x45lb+35,3x35lb 5x1 sets rest | standing calf machine 1x45+25lb 5x1 sets rest

* 24hr fitness gym, the 5am gym already closed due to the virus. had to wait til 7am for my other gym to open. they are still good this sunday. monday most likely is closing for all. was not as strong on the 495 because it threw my routine off. i was already hungry at 7am.

noon
Squats 315-365-405-495#95
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets rest | one arm rows 50-60-70-80 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets rest
Calves seated calf raise 2x45lb, 2x45lb+25 5x1 sets | standing calf machine 1x45+25lb 5x1 sets rest

* back up gym does not close until tuesday. i have another day tmrw. they plan on converting an area to an outdoor gym. don't think they can move the platforms outside.

late afternoon
Squats 315-365-405-495#96
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets rest | one arm rows 50-60-70 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets rest
Calves seated calf raise 2x45lb, 2x45lb+25 5x1 sets | standing calf machine 1x45+25lb 5x1 sets rest

Mon Nov 30

morning
Squats 315-365-405-495#97
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets rest | one arm rows 30-50-60-70 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 2x45lb+35,3x35lb 5x1 sets | standing calf machine 1x45+25lb 5x1 sets rest

* 24hr fitness gym, the 5am gym already closed due to the virus. had to wait til 7am for my other gym to open. they are still good this sunday. monday most likely is closing for all. was not as strong on the 495 because it threw my routine off. i was already hungry at 7am.

noon
Squats 315-365-405-495#98
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets rest | one arm rows 50-60-70-60 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets rest
Calves seated calf raise 2x45lb, 2x45lb+25 5x1 sets | standing calf machine 1x45+25lb 5x1 sets rest

late afternoon
Squats 315-365-405-495#99
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets rest | one arm rows 40-60-70-80 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets rest
Calves seated calf raise 2x45lb, 2x45lb+25 5x1 sets | standing calf machine 1x45+25lb 5x1 sets

* the end again due to covid. hoping that it takes them only a couple of days to setup the outdoor type gym with the equipment i use. i don't see a platform being moved outside but i'm hoping for the best.  i will try to get a 495 at home. been cutting back on intensity of the other exercises to get fresher. 
* its been 1 month a 4 days since Oct 26, to now Nov 30 that i lifted at least a 495 everyday, or multiple times on most days.

this gym is 1hr away from me but 24 hr fitness is slowly converting to outdoor gym with very limited daytime time reservations only. il get my squat and tan at the same time.



Tue Dec 1

morning at home
Squats 315-365-405-495#100
Rows upright rows 25 5x1 sets | one arm rows 30-50-60-50 5x1 sets
Shoulders inclined bench press 135-155 5x1 sets

* yey. it was a struggle but got 495 on a cold morning. heating up the garage very well before lifting helped a lot. even the platform felt better. will get 495 again later if my back does not feel beat. legs always weakest and uncoordinated in the mornings.

495x1 at home
<a href="http://www.youtube.com/watch?v=DxHPD5uPU7o" target="_blank">http://www.youtube.com/watch?v=DxHPD5uPU7o</a>

noon at home
Squats 315-365-405
Rows upright rows 25 5x1 sets | one arm rows 30-50 5x1 sets
Shoulders inclined bench press 135 5x1 sets

* that 495 got me tired. probably will not get 455 either. there is no pain or injury. the 495 rep just took to long and tire my core. rest for now.

late afternoon at home
Squats 315-365-405
Rows upright rows 25 5x1 sets | one arm rows 30-50 5x1 sets
Shoulders inclined bench press 135 5x1 sets

* squat felt better than the noon workout. could get 455 but not solid enough for 495. i will try for 495 at noon tmrw and not mess it up again by going all out in a cold morning routine. just placed an order for an eleiko performance bar. got no excuse now. the garage gym floor felt better after i blasted the space heater facing it. if it still feels heavier when im using the eleiko bars, then for sure the gym plates are lighter.

Wed Dec 2

morning at home
Squats 315-365-405
Rows one arm rows 20-30-40-50 5x1 sets | bw pullups 5x1 sets
Shoulders inclined bench press 135-155 5x1 sets rest

* skip the bench pressing. even light weights affect my core. will be stronger later but probably in the late afternoon. need to rest more.

noon at home
Squats 315-365-405
Rows one arm rows 20-30-40-50 5x1 sets | bw pullups 5x1 sets
Shoulders inclined bench press 135-155 5x1 sets rest

afternoon at home
Squats 315-365-405-495x1
Rows one arm rows 20-30-40-50 5x1 sets | bw pullups 5x1 sets
Shoulders inclined bench press 135-155 5x1 sets rest

* got the 495 again and it was barely a little easier than the last time here at home. the gym 505 did not get my core tight. i'm probably exerting at least a 515-520 compared to the gym lift. good news are my eleiko bar is on the way, and the gym opens tmrw as outdoor for now. will pass by later and see if they moved the platforms out. stopped the 495 counter already. the bench pressing probably did not help also with my core tightness.

Thur Dec 3

morning at outdoor gym
Squats 315-365-405-495x1
Rows one arm rows 40-50 5x1 sets | bw pullups 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

* tried the outdoor commercial gym with the machines moved into a covered parking structure. it was cold. they have one platform there. will use this until i get my fancy bar delivered. the 495 there in a cold morning after a night time work without sleep from the last workout (with a 495) still felt easier than my home gym 495.

outdoor parking lot gym


noon at home
Pullups 5x1 sets
Tricep bw dips5x1 sets
Back one arm cable rows 30-40-50 5x1 sets

late afternoon at outdoor gym
Squats 315-365-405-455x1
Tricep seated chest press machine 85-100 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

Fri Dec 4

morning at outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 100-130-145 5x1 sets
Shoulders seated chest press machine 100-115-130 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

early afternoon at outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 100-130-145-150 5x1 sets | one arm cable row 40-50 5x1 sets
Shoulders seated chest press machine 100-115-130-150 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

* not very strong with the 495 because of lack of complete sleep. work side of the week. can't complain. it was not a back breaker. theres a 10lb green before the 35lb blue at the tip of the bar. not enough 45lb plates outside.

495 at outdoor gym. camera got hit.
<a href="http://www.youtube.com/watch?v=UMdrxhowWlg" target="_blank">http://www.youtube.com/watch?v=UMdrxhowWlg</a>

Sat Dec 5

morning at outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 100-130-145-160 5x1 sets
Shoulders seated chest press machine 100-115-130 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

noon at outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 100-130-145-160-175-190-205 5x1 sets
Shoulders seated chest press machine 100-115-130-145-160-175 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb, 3x45lb 5x1 sets

* the 495 felt heavy. i did not get a good nap at work after lunch. nap 3hr in the morning only. should be thankful i even got it without getting my back tight. everything else felt very good. 

late afternoon at home
Vertical Back bw chins 5x1 sets
Rows one arm mid cable rows 20-40 5x1 sets | one arm high cable rows 20-25 5x1 sets

* did the heavy bw chins then to the one arm pulling with the high pulls then mid pulls. don't feel like going to the outdoor gym. it's very cold outside. resting squat. exerted more than i planned last workout. i always do 5 reps on the exercise but don't track the sets. i do them for 30-45 mins averaging a good 6-8, sometimes 10 sets on a good day a workout. i do at least 4 sets each exercise.

251
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 22, 2020, 09:43:44 am »
Nov 22-28, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#91 | 505#2
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Nov Week 4 of 4

Sun Nov 22

morning
Squats 315-365-405-495#74
Rows upright rows 35 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness row 100-165 5x1 sets
Shoulders seated hoist chest press #10-14 5x1 sets | seated hoist dip #7-8 5x1 sets

noon
Squats 315-365-405-495#75
Rows upright rows 20-35 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-190 5x1 sets | seated hoist row #245-285 5x1 sets |
Shoulders seated hoist chest press #10-14-16 5x1 sets | seated hoist dip #10 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets

late afternoon
Squats 315-365-405-495#76
Rows upright rows 20-35 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 160-205 5x1 sets | one arm cable rows 55-65 5x1 sets
Shoulders seated chest press machine 165-255 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

* the 495 have been feeling heavier and heavier lately because of fatigue from the horizontal rowing.

Mon Nov 23

morning 
Squats 315-365-405-495#77
Rows upright rows 25-30 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-145 5x1 sets | one arm cable rows 55-65 5x1 sets
Shoulders seated chest press machine 165-240 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

noon 
Squats 315-365-405-495#78
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-155 5x1 sets | one arm cable rows 55-65 5x1 sets
Shoulders seated chest press machine 225-285 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

late afternoon 
Squats 315-365-405-495#79
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-160 5x1 sets | one arm cable rows 55-65 5x1 sets
Shoulders seated chest press machine 225-270 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

* my 495 count is going up very fast. will stop counting at #100. if everything goes well, thats in 1.5 weeks. i will not get 3x workout consistently because of gym capacity limits. peak hours and work start time are overlapping.

Tue Nov 24

morning 
Squats 315-365-405-495#80
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-155 5x1 sets | one arm cable rows 55-65 5x1 sets rest
Shoulders seated chest press machine 165-240 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

noon 
Squats 315-365-405-495#81
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness row 100-160 5x1 sets | one arm cable rows 55-65 5x1 sets rest
Shoulders seated chest press machine 165-270 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

late afternoon 
Squats 315-365-405-495#82
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness row 100-190 5x1 sets | one arm cable rows 55-65 5x1 sets rest
Shoulders seated chest press machine 165-270 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

Wed Nov 25

morning 
Squats 315-365-405-495#83
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-130 5x1 sets | one arm cable rows 45-55 5x1 sets
Shoulders seated chest press machine 165-195 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

* lowered intensity on the chest press. i'm getting mentally fatigued. sleep getting stressed by weird dreams.

noon 
Squats 315-365-405-495#84
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-180 5x1 sets | one arm cable rows 45-55 5x1 sets
Shoulders seated chest press machine 165-180 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets

late afternoon 
Squats 315-365-405-495#85
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-175 5x1 sets | one arm cable rows 45 5x1 sets
Shoulders seated chest press machine 165-180 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets rest

* did my noon and afternoon workouts on squats for the first time without stopping after the 405. just added the two 45s and took a sip of water. done. 4 singles in less than 5 mins.  my 495 count will beat the 475s tmrw. will only get 2 tmrw because of gym closure for thanksgiving. i will use a lot more effort to squat anything 455+ at home, so il just keep it light.

Thur Nov 26

morning 
Squats 315-365-405-495#86
Rows upright rows 25-30-35-40 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness row 100-175 5x1 sets | one arm cable rows 55 5x1 sets
Shoulders seated chest press machine 165-195 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

* tried the no rest squat routine on a morning and it did not work. the 495 got heavy. not back breaking heavy but it made my morning routine more interesting.

noon 
Squats 315-365-405-495#87
Rows upright rows 30 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness row 100-175 5x1 sets | one arm cable rows 50 5x1 sets
Shoulders seated chest press machine 165-195 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb, 2x45lb+35, 3x45lb  5x1 sets

late afternoon at home 
Squats 315-365-405
Rows one arm cable rows 40-50-60 5x1 sets

* i think buying the top quality plywood for my platform backfired. i feel little give from the floor. that is probably why it just feels a lot heavier to lift at home.  if i can do it again, i would use a softwood plywood so it has more recoil.

Fri Nov 27

morning 
Squats 315-365-405-495#88
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 100-160 5x1 sets | delt row 85 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets | seated machine overhead press 70 5x1 sets | seated machine dips #8 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets

* the 1/day reservation is back on the 24hr fitness gym. will use the workouts in the morning at this gym because it opens early at 5am. the other gym will take care of the other 2 workouts. added machine overhead pressing again for more front delt/tricep action but will not go too heavy and eventually fatigue my back again.

noon 
Squats 315-365-405-495#89
Rows upright rows 30 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 100-175 5x1 sets | delt row 85 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets | seated machine overhead press 70-95 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets rest

late afternoon 
Squats 315-365-405-495#90
Rows upright rows 30 5x1 sets rest | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 100-205 5x1 sets
Shoulders seated chest press machine stack#8-12 5x1 sets | seated machine overhead press 70-125 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 2x45lb+35,3x35lb 5x1 sets

Sat Nov 28

morning 
Squats 315-365-405-495#91
Rows upright rows 25-30 5x1 sets rest | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness back row 130-160 5x1 sets | one arm rows 40-50-55-60 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-110 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 2x45lb+35,3x35lb 5x1 sets rest

noon 
Squats 315-365-405-495#92
Rows upright rows 25-30 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness back row 130-205 5x1 sets | one arm rows 50-60-70 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-110 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 2x45lb+35,3x35lb 5x1 sets rest | standing calf machine 1x45lb, 1x45+25lb 5x1 sets

late afternoon 
Squats 315-365-405-495#93
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets | one arm rows 60-70-80 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 2x45lb+35,3x35lb 5x1 sets rest | standing calf machine 1x45+25lb 5x1 sets

* tmrw might be the last day of indoor gyms again due to rising covid cases here in my county. our alert level was increased to the highest tier and now most indoor establishment will be closed. il get my 495 up another 3 tmrw but that 96-100 at home will be very challenging.


252
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 17, 2020, 02:17:25 pm »
Quote from: LBSS on November 17, 2020, 11:58:08 am
the california state raw, drug-tested squat record for 198-pounders aged 35-39 (can't remember whether you're that old yet but in my mind you and i are the same age, so close) is 534.6. for all ages it's 600.8. i'm just saying.

good numbers to aim for. il see if its doable after i know how a 525 feels like. i realize the 505 might feel smooth to me but i see a little correction already on the way up. thats very close to max for me.

253
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: November 17, 2020, 07:36:12 am »
505#2. no plans of going for it. just ran out of plates again.   :P

<a href="http://www.youtube.com/watch?v=uR9A5v0HW3Q" target="_blank">http://www.youtube.com/watch?v=uR9A5v0HW3Q</a>

254
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 15, 2020, 09:59:16 am »
Nov 15-21, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#73 | 505#2
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Nov Week 3 of 4

Sun Nov 15

morning
Squats 315-365-405-495#55
Rows one arm rows mid 45-50-55 5x1 sets | upright rows 30-35 5x1 sets | one arm lat pulldown 50-60 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240 5x1 sets

noon
Squats 315-365-405-495#56
Rows one arm rows mid 45-50-55 5x1 sets | upright rows 30-35-40 5x1 sets | one arm lat pulldown 50-60 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270, 210-225-240 5x1 sets

* i'm putting more detail on the seated chest press. the weights are ramping to a top set for 5s, then down to somewhat mid-heavy weight going back up again. the other one hand pulling are only listing the weights and 5s per set. i do so many sets jumping back to a pushing then pulling. every weight change in the chest press means i did another set of a one arm rowing.
* the seated chest press machine tops out at 285lb but i rarely use it because the final weight usually sticks to the base and is very hard to get it going.

late afternoon
Squats 315-365-405-495#57
Rows one arm rows mid 45-50-55-60-65-70-75, 75-75 5x1 sets | upright rows 30-35-40 5x1 sets | one arm lat pulldown 50-60 5x1 sets rest
Shoulders seated chest press machine 165-180-195-210-225-240-255-270, 225-240 5x1 sets

Mon Nov 16

morning
Squats 315-365-405-495#58
Rows one arm rows mid 40-45-50-55 5x1 sets | upright rows 30-35 5x1 sets | one arm lat pulldown 50-60 5x1 sets
Shoulders seated chest press machine 165-180-195-210, 180-180 5x1 sets

* volumes of chest pressing last night fatigued me. 495 was heavier than usual. kept it light today with 180 backoffs on the chest pressing for better workout later.

noon
Squats 315-365-405-495#59
Rows one arm rows mid 40-45-50-55-60-70 5x1 sets | upright rows 30-35-40-40 5x1 sets | one arm lat pulldown 50-60 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255, 225-240 5x1 sets

late afternoon
Squats 315-365-405-505#2
Rows one arm rows mid 50-60-70, 70-70-70 5x1 sets | upright rows 30-35-40-40 5x1 sets | one arm lat pulldown 50-60-80 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270 5x1 sets

* ran out of blues again and had to go 505 again. prefer to keep it at 495 but the 505 was not bad at all. looks like i could have done another 15-20lb more but not risking it anymore.

505#2
<a href="http://www.youtube.com/watch?v=uR9A5v0HW3Q" target="_blank">http://www.youtube.com/watch?v=uR9A5v0HW3Q</a>

Tue Nov 17

morning
Squats 315-365-405-495#60
Rows one arm rows mid 30-50-60-70-70 5x1 sets | upright rows 30-30 5x1 sets | one arm lat pulldown 40-50-60-70-80 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240 5x1 sets

noon
Squats 315-365-405-495#61
Rows one arm rows mid 50-60-70-70-75-75-75-75 5x1 sets | upright rows 30-35-40-40 5x1 sets | seated hoist lat pulldown stack#7-8-9-10 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270 5x1 sets
Calves seated calf raise 2x45, 2x45+25, 2x45+35, 3x45 5x1 sets

* the single arm vertical pulling is tiring my left elbow. decided to use the hoist machine again. form is very good on this. problem happens when intensity goes up. i tire my back. no clear resistance to show because a portion of your bw is part of the load. its the lat pulldown where the whole setup moves.

late afternoon
Squats 315-365-405-495#62
Rows rows mid on hoist machine 5x1 sets | upright rows 30-35-40-40 5x1 sets | seated hoist lat pulldown stack#7-8-9-10-11-12-13 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45, 2x45+25, 3x45 5x1 sets

* gym was very busy this afternoon. the cable stations are all taken. had to do my horizontal pulling on the hoist machine. got up to the 2nd to last stack. movement/ROM feels good but resistance is lacking. gone to max stack on the chest press.

Wed Nov 18

morning
Squats 315-365-405-495#63
Rows one arm rows mid 30-50-60-70-70 5x1 sets | upright rows 30-30 5x1 sets | seated hoist lat pulldown stack#7-8-9-10-11 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225 5x1 sets
Calves seated calf raise 2x45+25 5x2 sets

noon
Squats 315-365-405-495#64
Rows one arm rows mid rest 5x1 sets | upright rows 30-35-40-40 5x1 sets | seated hoist lat pulldown stack#7-8-9-10-11-12 5x1 sets | seated hoist row stack# 5-18 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45+25, 5x2 sets

late afternoon
Squats 315-365-405-495#65
Rows one arm rows mid rest 5x1 sets | upright rows 35-40 5x1 sets | seated hoist lat pulldown stack #8-9-10-11-12, 11-11 5x1 sets | seated hoist row stack# 10-13-15 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45+25, 5x2 sets rest

* our county covid cases are going nuts again and gym closures are possible again. gym also strictly implemented the 10% capacity limit and now the line outside during peak hours are very long.  might do without the late afternoon workout if i don't make it to the gym by 5pm.

Thur Nov 19

morning
Squats 315-365-405-495#66
Rows upright rows 30-30 5x1 sets | seated hoist lat pulldown stack#7-8-9-10-11 5x1 sets | seated hoist row stack# 10-13-15 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240 5x1 sets

noon
Squats 315-365-405-495#67
Rows upright rows 35-40-45 5x1 sets | seated hoist lat pulldown stack#8-9-10-11-12-11-11-10-10 5x1 sets | seated hoist row stack# 285-325 5x1 sets
Shoulders seated chest press machine 180-195-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45+25, 5x2 sets rest

late afternoon
Squats 315-365-405-495#68
Rows upright rows 35-40-45 5x1 sets | seated hoist lat pulldown stack#8-9-10-11-12-11-11-10-10 5x1 sets | seated hoist row stack# 285-325 5x1 sets
Shoulders seated chest press machine 180-195-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45+25, 5x2 sets rest

Fri Nov 20

morning
Squats 315-365-405-495#69
Rows upright rows 35-40-40 5x1 sets | seated hoist lat pulldown stack#8-9-10-11-10-10 5x1 sets | seated hoist row stack# 265-285-285 5x1 sets
Shoulders seated chest press machine 180-195-225-240-240 5x1 sets

late noon
Squats 315-365-405-495#70
Rows upright rows 25-30 5x1 sets | seated hoist lat pulldown stack#10-11-10-10 5x1 sets | seated hoist row stack# 285-325-285 5x1 sets | seated lifefitness row 100-165 5x1 sets
Shoulders seated chest press machine 180-195-225-240-255 5x1 sets
Calves seated calf raise 2x45+25, 5x4 sets rest

late afternoon at home
Squats 315-365-405
Rows one arm mid rows 20-30-40 5x1 sets
 
* did the noon workout late at 1:30pm because of strictly enforced gym capacity. takes almost 20-30mins at peak hours just to get in. slept till 5:30 and just lifted at my garage. kept it to 405.

Sat Nov 21

morning
Squats 315-365-405-495#71
Rows upright rows 35 5x1 sets | seated hoist lat pulldown stack#8-9-10-11-11-11 5x1 sets | seated lifefitness row 100-165 5x1 sets
Shoulders seated chest press machine 180-195-225-240-240-255 5x1 sets

noon
Squats 315-365-405-495#72
Rows upright rows 35-40 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness row 100-165-115 5x1 sets 115 10x1 sets | seated hoist chest press #10-11-12-13-14 5x1 sets
Shoulders seated chest press machine 225-240-240-255-270-285 5x1 sets

late afternoon
Squats 315-365-405-495#73
Rows upright rows 35-40 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness row 100-165 5x1 sets |
Shoulders seated hoist chest press #10-14 5x1 sets
 

255
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 09, 2020, 08:25:56 pm »
Quote from: LBSS on November 09, 2020, 08:04:28 pm
you need to update your signature

 :headbang:

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