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Messages - Kingfish

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241
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 12, 2021, 10:59:24 am »
Dec 12-18, 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

Dec Week 3 of 5 BW 2004-208

Sun Dec 12

5:30am
Squats 315-405
Row Machine Mid Rows | High Rows 190-205-220x3, 235x2 | 60 x
Seated Shoulder Press Machine 140-155-170x3, 185x2, 50 x
Tricep Extension Machine 85 x
Bicep Curl Machine 95 x
Seated Calf Raise 70 x

12:30pm
Squats 315-405
Row Machine Mid Rows | High Rows 190-205-220x3, | 60 x
Seated Shoulder Press Machine 140-155-170x3,  50 x
Tricep Extension Machine 85 x
Bicep Curl Machine 95 x
Seated Calf Raise 70 x

Mon Dec 13

5:00am
Squats x
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Tricep Extension Machine 85 x
Bicep Curl Machine 85 10x2
Seated Calf Raise 70x10

5:00am
Squats x
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Tricep Extension Machine 85 x
Bicep Curl Machine 85 10x2
Seated Calf Raise 70x10

5:00pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Tricep Extension Machine 85 x
Bicep Curl Machine 85 x
Seated Calf Raise 70x10

Tue Dec 14

5:00am
Squats 225x2 x3, 315-405
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Tricep Extension Machine 85 x
Bicep Curl Machine 85 x
Seated Calf Raise 70x10

12:00pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Tricep Extension Machine 85 x
Bicep Curl Machine 85 x
Seated Calf Raise 70x10

5:30pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Tricep Extension Machine 85 x
Bicep Curl Machine 85 x
Seated Calf Raise 70 x

* i'm recover better using a heavier weight but with 3 reps only. those medium-light 10 reppers are very fatiguing on my core.

Wed Dec 15

5:00am
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Tricep Extension Machine 85-85 x10
Bicep Curl Machine 85-85 x10
Seated Calf Raise 70 x

12:00pm
Squats x
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Tricep Extension Machine 85 x10
Bicep Curl Machine 85 x10
Seated Calf Raise 70 x10

5:30pm
Squats 225x2 x3, 315-405
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 185x2
Tricep Extension Machine 85 x10
Bicep Curl Machine 85 x
Seated Calf Raise 70 x

Thur Dec 16

5:00pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine x
Tricep Extension Machine 85-85-85-85 x10
Bicep Curl Machine 85-85 x10
Seated Calf Raise 70 x

Fri Dec 17

7:30am
Squats x
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 140 3x3
Seated Lat Machine stack# 8-10-12 x3
Tricep Extension Machine 85-85 x10
Bicep Curl Machine 85 x
Seated Calf Raise 70 x10

12:30pm
Squats x
Row Machine Mid Rows | High Rows 190-205-220x3, 190 3x3
Seated Shoulder Press Machine 140-155-170x3, 185x2, 140 3x3
Seated Lat Machine stack#10-11-12x3, 10 3x3
Tricep Extension Machine 85 x10
Bicep Curl Machine 85 x
Seated Calf Raise 70 x

5:30pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows 190-205-220-235x3, 190-205x3
Seated Shoulder Press Machine 140-155-170-185x3, 140-155x3
Seated Lat Machine stack#10-11x3
Seated Dip Machine stack#10-11x3
Tricep Extension Machine 85 x
Bicep Curl Machine 85 x
Seated Calf Raise 70 x

Sat Dec 18

12:30pm
Squats 225x2 x3,
Row Machine Mid Rows 190-205-220x3, 190-190-190x3, 205-205-205x3
Seated Shoulder Press Machine 140-155-170x3, 140-140-140-140x3
Seated Lat Machine stack#10-11-10-10x3
Seated Dip Machine x
Tricep Extension Machine 85x10, 110-125-140-155-155x3
Bicep Curl Machine 85 x
Seated Calf Raise 70 x

6:30pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows 190-205-220-235x3, 250-265-280x2, 190-190-190x3
Seated Shoulder Press Machine 140-155-170x3, 140-140-140x3
Seated Lat Machine stack#10-11-10-10x3
Seated Dip Machine stack# 10-11-10-10x3
Tricep Extension Machine 140-155x3
Bicep Curl Machine 85 x
Seated Calf Raise 70 x

242
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 05, 2021, 09:43:14 am »
Dec 5-11, 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

Dec Week 2 of 5 BW 2004-208

Sun Dec 5

5:30am
Squats 225x2 x3
Row Machine Mid Rows | High Rows 190-205x3, 100-100-100x10 | 55-55-60-60x10
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50-50-50x10 | 85-85-85x10
Tricep Extension Machine 80-80-80x10
Bicep Curl Machine 95-95x10
Seated Calf Raise 70-70x10

12:30pm
Squats x
Row Machine Mid Rows | High Rows 190-205x3, 100-100-100-105-105x10 | 55-55-60-60x10
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50-50-50x10 | 85-85-85x10
Tricep Extension Machine 80-80-85-85x10
Bicep Curl Machine x
Seated Calf Raise 70-70x10

5:30pm
Squats 315-405-495
Row Machine Mid Rows | High Rows 190-205x3, 100-100-100-105-105x10 | 60-60-60-60x10
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50-50-50x10 | 85-85-85x10
Tricep Extension Machine x
Bicep Curl Machine x
Seated Calf Raise 70-70x10

* easiest 495 so far in 1-2 weeks. could have gotten a double as backoff. bw staying lean at 204-208

Mon Dec 6

5:00am
Squats 315-405-495
Row Machine Mid Rows | High Rows 190-205x3, 100 10x4 sets | 60 10x4 sets
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50 10x4 sets | 85 10x4 sets
Tricep Extension Machine x
Bicep Curl Machine x
Seated Calf Raise 70-70x10

11:30am
Squats 315-405-495
Row Machine Mid Rows | High Rows 190-205x3, 100-100| 60-60 sets
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50-50x10 sets | 70-85x10 
Tricep Extension Machine 85-85x10
Bicep Curl Machine x
Seated Calf Raise 70x10

5:30pm
Squats 315-405-495
Row Machine Mid Rows | High Rows 190-205x3, 100-100 | x
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50-50x10 sets | 85-85-85-85x10 
Tricep Extension Machine 85-85x10
Bicep Curl Machine x
Seated Calf Raise 70x10

Tue Dec 7

5:00am
Squats 315-405-495
Row Machine Mid Rows | High Rows 190-205x3, 100 10x4 sets | 60 10x2 sets
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50 10x4 sets | 85 10x2 sets
Tricep Extension Machine 85 10x2 sets
Bicep Curl Machine x
Seated Calf Raise 70x10

11:30am
Squats x
Row Machine Mid Rows | High Rows 190-205x3, 100 10x4 sets | 60 10x4 sets
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50 10x4 sets | 85-100 10x2 sets
Tricep Extension Machine 85 10x1 sets
Bicep Curl Machine x
Seated Calf Raise 70 10x1 sets

5:30pm
Squats x
Row Machine Mid Rows | High Rows 190-205x3, 100 10x6 sets | x
Seated Shoulder Press Machine 140-155-170x3, 50 10x6 sets
Tricep Extension Machine 85 x
Bicep Curl Machine 95 x
Seated Calf Raise 70 10x1 sets

Wed Dec 8

5:00am
Squats x
Row Machine Mid Rows | High Rows 190-205x3, 100 10x2 sets | 60 10x2 sets
Seated Shoulder Press Machine 140-155x3, 50 10x4 sets
Tricep Extension Machine 85 x
Bicep Curl Machine 95 x
Seated Calf Raise 70 x

12:30pm
Squats x
Row Machine Mid Rows | High Rows 190-205-220-235x3, 100 10x2 sets | 60 x
Seated Shoulder Press Machine 140-155x3, 50 10x4 sets
Tricep Extension Machine 85 x
Bicep Curl Machine 95 x
Seated Calf Raise 70 10x1 sets
Inclined Cardio Walking 1.1 miles. 20mins 3.3 mph@6%. max HR 103 bpm

5:00pm
Squats 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 100 10x4 sets | 60 x
Seated Shoulder Press Machine 140-155x3, 50 10x2 sets
Tricep Extension Machine 85 10x2 sets
Bicep Curl Machine 95 x
Seated Calf Raise 70 10x1 sets

Thur Dec 9

12:00pm
Squats x
Row Machine Mid Rows | High Rows 190-205x3, 100 10x4 sets | 60 10x1 sets
Seated Shoulder Press Machine 140-155x3, 50 10x2 sets
Tricep Extension Machine 85 10x2 sets
Bicep Curl Machine 95 x
Seated Calf Raise 70 x

5:00pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows | High Rows 190-205x3, 100 10x4 sets | 60 10x2 sets
Seated Shoulder Press Machine 140-155x3, 50 10x2 sets
Tricep Extension Machine 85 10x2 sets
Bicep Curl Machine 95 x
Seated Calf Raise 70 10x2 sets

Fri Dec 10

12:00pm
Squats x
Row Machine Mid Rows | High Rows 190-205x3, 100 10x4 sets | 60 10x1 sets
Seated Shoulder Press Machine 140-155x3, 50 10x2 sets
Tricep Extension Machine 85 10x2 sets
Bicep Curl Machine 95 x
Seated Calf Raise 70 x

5:00pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 235x2 | 60 x
Seated Shoulder Press Machine 140-155-170x3, 185x2, 50 x
Tricep Extension Machine 85 x
Bicep Curl Machine 95 x
Seated Calf Raise 70 x

Sat Dec 11

12:00pm
Squats x
Row Machine Mid Rows | High Rows 190-205-220x3, 235x2 | 60 x
Seated Shoulder Press Machine 140-155-170x3, 185x2, 50 x
Tricep Extension Machine 85 x
Bicep Curl Machine 95 x
Seated Calf Raise 70 x

5:30pm
Squats 225x2 x3, 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 235x2 | 60 x
Seated Shoulder Press Machine 140-155-170x3, 185x2, 50 x
Tricep Extension Machine 85 x
Bicep Curl Machine 95 x
Seated Calf Raise 70 x

243
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 28, 2021, 11:15:16 pm »
Nov 28 - Dec 4, 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

Dec Week 1 of 5 BW 2004-208

Sun Nov 28

11:30am
Squats 315-405
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-9x10
Seated Calf Raise70-70x10

5:30pm
Squats 315-405-495
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8-9-10x10
Seated Calf Raise70-70x10

Mon Nov 29

5:00am
Squats 315-405
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8-9x10
Seated Calf Raise70-70x10

11:30am
Squats 315-405
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip x | stack # 8-8-9x10
Seated Calf Raise70-70x10

5:30pm
Squats 315-405-495
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3, 185x2 | stack # 9-9-10x10
Seated Calf Raise70-70x10

Tue Nov 30

5:00am
Squats x
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8x10
Seated Calf Raise70-70x10

12:00pm
Squats x
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8x10
Seated Calf Raise70-70x10

5:00pm
Squats 315-405-495
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8-9-10x10
Seated Calf Raise70-70x10

Wed Dec 1

5:00am
Squats x
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8x10
Seated Calf Raise70-70x10

* lower bw at 204lb lately and have been limiting the 495 to at least 1x per day.

12:00pm
Squats 315-405-495
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8x10
Seated Calf Raise70-70x10

5:00pm
Squats x
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8-9x10
Seated Calf Raise70-70-80-80x10

Thur Dec 2

12:00pm
Squats x
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8x10
Seated Calf Raise70-70x10

5:00pm
Squats 315-405-495
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8x10
Seated Calf Raise70-70x10

Fri Dec 3

12:00pm
Squats x
Row Machine Mid Rows | High Rows 190-205-220x3, 100-100-100x10 | 70-70-75x10
Seated Shoulder Press Machine | Hoist Seated Dip | Seated Chest Press Machine 140-155-170x3 | #7-7-8x10 | x
Seated Calf Raise70-70x10

5:00pm
Squats 315-405-495
Row Machine Mid Rows | High Rows 190-205-220x3, 100-100-100x10 | 70-70-75x10
Seated Shoulder Press Machine | Hoist Seated Dip | Seated Chest Press Machine 140-155-170x3 | x | 100-100-100x10
Seated Calf Raise70-70x10

Sat Dec 4

7:30am
Squats x
Row Machine Mid Rows | High Rows 190-205x3, 100-100-100x10 | 70-70-75x10
Seated Shoulder Press Machine | Hoist Seated Dip | Seated Chest Press Machine 140-155-170x3 | #7-7-8x10 | x
Seated Calf Raise70-70x10

12:30pm
Squats x
Row Machine Mid Rows | High Rows 190-205x3, 100-100-100x10 | 70-70-60-55x10
Seated Shoulder Press Machine | Hoist Seated Dip | Seated Chest Press Machine 140-155x3, 50-50-65x10 | x | 100-100-100x10
Seated Calf Raise70-70x10

5:30pm
Squats 315-405-495
Row Machine Mid Rows | High Rows 190-205x3, 100-100-100x10 | 60-65-65-70x10
Seated Shoulder Press Machine | Seated Chest Press Machine 140-155x3, 50-50-50x10 |100-100-100x10
Tricep Extension Machine 95-95-95x10
Seated Calf Raise 70-70x10


244
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 20, 2021, 11:50:11 am »
Nov 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

Nov Week 4 of 4 BW 2004-208

Sun Nov 21

6:00am
Squats 315-405
Row Machine 190-205-220-235x3, 190x10
Seated Shoulder Press Machine 125-140-155-170x3, 125x10
Standing Tricep Extension30-30-40-40-40x10

12:00pm
Squats 315-405-495
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine 140-155-170x3, 140x10
Standing Tricep Extension30-40-40-40x10

* doing the seated rows with less weight but with stricter form and do a controlled concentric to get to top ROM.

6:00am
Squats 315-405
Row Machine 190-205-220-235x3, 190x10
Seated Shoulder Press Machine 125-140-155-170x3, 125x10
Standing Tricep Extension30-30-40-40-40x10
nnot be pulled to top ROM without relying on that initial explosive pull. i prefer slow and controlled now with less weight for longevity.

5:00pm
Squats 315-405, 225-275x2
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine 140-155-170x3, 140x10
Standing Tricep Extension30-40-40-40x10

Mon Nov 22

7:00am
Squats 315-405
Row Machine 205-220-235x3, 190x10
Seated Shoulder Press Machine 140-155-170x3, 140x10
Standing Tricep Extension30-40-40x10

12:00pm
Squats 315-405-495
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine 140-155-170x3, 140x5
Standing Tricep Extension30-40-40x10

6:00pm
Squats 315-405-495
Row Machine 190-205-220x3, 190-185x10
Seated Shoulder Press Machine 140-155-170x3
Standing Tricep Extension30-40-40x10

Tue Nov 23

7:00am
Squats 315-405
Row Machine 205-220-235x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | #7-8-9x10
Seated Calf Raise80-80x10

* doing the volumes for upperbody pressing using the dip machine to save my lowerback. been skipping 495s often now because of not very
solid form.

12:30pm
Squats 315-405
Row Machine 205-220-235x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | #8-9x10
Seated Calf Raise80-80x10

5:30pm
Squats 315-405-495
Row Machine 205-220-235x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | #9-9x10
Seated Calf Raise80-80x10

Wed Nov 24

7:30am
Squats 315-405-495
Row Machine 205-220-235x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | #7-8-7x10
Seated Calf Raise80-80x10

12:30pm
Squats 315-405-495
Row Machine 205-220-235x3
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | #7-8x10
Seated Calf Raise70-80x10

5:30pm
Squats 315-405-495
Row Machine xxx
Seated Shoulder Press Machine | Hoist Seated Dip xxx | stack #8-9-8-8x10
Seated Calf Raise xxx

Thur Nov 25

7:30am
Squats 315-405
Row Machine 205-220-235x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8-8-9x10
Seated Calf Raise70-70x10

12:30pm
Squats 315-405-495
Row Machine 205-220-235x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3, 185x2 | stack # 8-9-10x10
Seated Calf Raise70-70x10

Fri Nov 26

7:30am
Squats 315-405
Row Machine 205-220-235x3, 190-175x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-9x10
Seated Calf Raise70-70x10

11:30am
Squats 315-405-495
Row Machine 205-220-235x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3, 185x2 | stack # 8-9x10
Seated Calf Raise70-70x10

Sat Nov 27

11:30am
Squats 315-405
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-9x10
Seated Calf Raise70-70x10

5:30pm
Squats 315-405-495
Row Machine 190-205-220x3, 190x10
Seated Shoulder Press Machine | Hoist Seated Dip 140-155-170x3 | stack # 8-8-9x10
Seated Calf Raise70-70x10

245
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 14, 2021, 05:46:47 pm »
Nov 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

Nov Week 3 of 4 BW 2004-208

Sun Nov 14

1:30pm
Squats 315-405-495
Row Machine 145-160-145-145x10
Standing Tricep extension 30-40-40-40x10

5:30pm
Row Machine 145 10x4 sets
Seated shoulder press machine 140-155-170x3, 80-80x10

Mon Nov 15

6:30am
Squats 315-405-495
Row Machine 145 10x4 sets
Seated shoulder press machine 140-155-170x3, 80-80x10
Standing Tricep extension 35-35-40-40x10

* bw steady now in the 204-208lb and will burn out if i continue doing 495 2-3x per day. this morning was not a grind but it was heavy even though i got very good sleep and dinner last night.

12:30pm
Squats 315-405-495
Row Machine 145 10x5 sets
Seated shoulder press machine 140-155-170x3, 80-80x10
Standing Tricep extension 40-40x10

5:30pm
Squats 315-405-495
Row Machine 145 10x4 sets
Seated shoulder press machine 140-155-170x3, 95-95x10
Standing Tricep extension 40-40x10

Tue Nov 16

6:30am
Squats 315-405-495
Row Machine 145 10x4 sets
Seated shoulder press machine 140-155-170x3, 95-95x10
Standing Tricep extension 35-35x10

12:00pm
Row Machine 145 10x4 sets
Seated shoulder press machine 140-155-170x3, 95-95x10
Standing Tricep extension 35-35x10

* skipped the squats. the morning was already a slow rep. will do again later if i can.

5:30pm
Squats 315-405-495
Row Machine 145 10x4 sets
Seated shoulder press machine 140-155-170x3, 95-95x10
Standing Tricep extension 40-40-45x10

* bw 204lb at gym but the 495 went up a lot better than this morning. 

Wed Nov 17

6:30am
Squats 315-405-495
Row Machine 145-145-160x10
Seated shoulder press machine 140-155-170x3, 95x10
Standing Tricep extension 35-40x10

12:30pm
Squats 315-405-495
Row Machine 145-160-175x10

6:00pm
Squats 315-405-495

Thur Nov 18

7:30am
Row Machine 130-145-160-160x10
Standing Tricep extension 35-35x10

12:30pm
Squats 315-405
Row Machine 145-160-160x10

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Standing Tricep extension 40-40-45-50x10

Fri Nov 19

7:30am
Squats 315-405
Row Machine 220-235-250-265x3
Seated Shoulder Press Machine 125-140-155-170x3
Standing Tricep extension 35-35x10

* stopped at a comfortable 405 at the squats to not get too tired. my left tricep is tender from yesterdays 50lb tricep extension. too heavy too soon. will keep it at 40-45x10s. bw steady in the 204-208 and plan on staying at this bw for a while. its lean enough but still strong for daily 495s.

12:30pm
Squats 315-405
Row Machine 220-235-250-265x3
Seated Shoulder Press Machine 125-140-155-170x3
Standing Tricep extension 35-35x10

6:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
 
Sat Nov 20

6:00am
Squats 315-405-495
Row Machine 190-205-220-235x3, 205-190x5
Seated Shoulder Press Machine 140-155-170x3, 185x2, 155-140x5
Standing Tricep Extension30-30-40-40x10

12:00pm
Squats 315-405-495
Row Machine 205-220-235x3, 250x2, 205-205x5
Seated Shoulder Press Machine 140-155-170x3, 185x2, 140-140x10
Standing Tricep Extension30-30-40-40x10

* logged the sat workout wrong. thought it was sunday already due to some time off from work.

6:00pm
Squats 315-405-495
Seated Bicep Curl Machine 80-95-110-110x10
Standing Tricep Extension30-40-45-40-40x10

* skipped the upperbody compounds for recovery. isolations feel ok
 

246
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 07, 2021, 12:38:03 pm »
Nov 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

Nov Week 2 of 4 BW 208-212

Sun Nov 7

5:00am
Squats 315-405-495
Row Machine 130 10x4 sets
Standing Tricep extension 1-rope 30 10x4 sets
Seated Chest Press machine 130 10x4 sets

12:30pm
Squats 315-405-495
Row Machine 130 10x4 sets
Seated Tricep extension machine 80-80-95-110x10

5:30pm
Squats 315-405-495
Row Machine 130 10x3 sets
Seated Tricep extension machine 95-110-125-140x3, 110 10x3 sets

* doing more of the seated machine tricep extension. full stack goes to 200 but already struggling keeping form on the 140. too much tension on the abs to stabilize form at 140lb.

Mon Nov 8

6:30am
Squats 315-405-495
Row Machine 130 10x3 sets
Seated Tricep Extension machine 110 10x3 sets

12:30pm
Squats 315-405-495
Row Machine 130 10x4 sets
Seated Tricep Extension machine 110 10x4 sets

5:30pm
Squats 315-405-495
Row Machine 130 10x4 sets
Seated Tricep Extension machine 110 10x4 sets

* will also skip the rowing for more recovery. been at 206-208 lately and the 495 is not getting any easier. its not a heavy crawl but a backoff triple is not going to happen anytime soon.

Tue Nov 9

6:30am
Squats 315-405-495
Seated Bicep Curl Machine 80 10x2 sets
Seated Tricep Extension machine 110 10x2 sets

* bare minimum. skipped rowing too. isolations for now for more recovery. bw 204. never been this lean in months. 495 was still ok but needed more 225x2s to get going. don't log them anymore

12:30pm
Squats 315-405-495
Seated Bicep Curl Machine 80-95x10
Seated Tricep Extension machine 110-110-125-125x10

* i can still do multiple 495s at this lean 204 but eventually the fatigue is going to catch up to me. keeping other things minimal and skipping the upper body compounds. i will add the rows and presses but most likely they will not be on a daily routine.

5:30pm
Squats 315-405-495
Seated Row Machine 130-130x10
Seated Tricep Extension machine 125-140x10

Wed Nov 10

7:30am
Squats 315-405-495
Seated Bicep Curl Machine 80-95x10 sets
Seated Tricep Extension machine 125 10x2 sets

12:30pm
Squats 315-405-495
Seated Bicep Curl Machine 95-110x10 sets
Seated Tricep Extension machine 125 10x2 sets

5:30pm
Squats 315-405-495
Seated Bicep Curl Machine 95-110x10 sets

Thur Nov 11

11:30am
Squats 315-405-495
Seated Bicep Curl Machine 95-110x10 sets
Seated Row Machine 235-250-265x3, 280x2, 130x10
Seated Tricep Extension machine 125 10x2 sets

* skipped morning workout. need more sleep after work.

6:30pm
Squats 315-405-495

Fri Nov 12

1:00pm
Squats 315-405-495
Seated Bicep Curl Machine 95-110x10 sets
Seated Row Machine 130 10x2 sets
Seated Tricep Extension machine 125-125-140x10

* watching warriors game live this evening. skipped most workouts and will enjoy some rest time. lift again tmrw morning.

Sat Nov 13

6:00am
Squats 315-405-495
Seated Bicep Curl Machine 110-125x10 sets
Seated Row Machine 130 10x2 sets
Seated Tricep Extension machine 125-125x10
Seated Shoulder press machine 80x10

12:30pm
Squats 315-405-495
Seated Chest Press machine 100-100-100x10
Seated Row Machine 235-250-265x3, 280x2, 145-145-160x10
Seated Tricep Extension machine 125-125x10

5:30pm
Seated Chest Press machine 100 10x4 set
Seated Row Machine 145 10x4 sets
Standing Tricep Extension 30 10x2 sets

* skipped the squats. woke up late. no time.

247
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 01, 2021, 02:55:17 pm »
^ appreciate it!  :headbang:


248
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 31, 2021, 05:17:14 pm »
Oct 31 - Nov 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

Nov Week 1 of 4 BW 208-212

Sun Oct 31

12:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 145-130x10
Seated Shoulder Press Machine 140-155-170x3, 95-80x10

5:30pm
Squats 315-405-495

Mon Nov 1

7:30am
Squats 315-405-495
Row Machine 235-250-265x3, 130 10x3 sets
Row Machine - Rear delt 70 10x3 sets
Seated Shoulder Press Machine 140-155-170x3, 80 10x3 sets

11:30am
Squats 315-405-495
Row Machine 130 10x4 sets
Seated Shoulder Press Machine 80 10x4 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-130-130x10
Seated Shoulder Press Machine 140-155-170x3, 95-80-80

Tue Nov 2

7:00am
Squats 315-405-495
Row Machine 235-250-265x3, 130 10x2 sets
Seated Shoulder Press Machine 140-155-170x3, 80 10x2 sets

12:00pm
Squats 315-405-495
Row Machine 130 10x4 sets
Seated Shoulder Press Machine 80 10x4 sets

5:00pm
Squats 315-405-495
Row Machine 130 10x4 sets
Seated Shoulder Press Machine 80 10x4 sets

Wed Nov 3

7:00am
Squats 315-405-495
Row Machine 235-250-265x3, 130 10x4 sets
Seated Shoulder Press Machine 140-155-170x3, 80 10x4 sets

11:30am
Squats 315-405-495
Row Machine 130 10x4 sets
Seated Shoulder Press Machine 80 10x4 sets

5:30pm
Squats 315-405-495
Row Machine 130 10x2 sets
Standing Tricep extension 1-rope 30 10x3 sets

Thur Nov 4

5:00am
Squats 315-405
Row Machine 130 10x3 sets
Seated Shoulder Press Machine 80 10x3 sets
Standing Tricep extension 1-rope 35 10x3 sets
Seated Bicep Curl machine 80 10x3 sets

* did not get any nap. was not sleepy. bw in the low 208 again and did not feel very strong. would get a 495 but will be a very slow rep. saved it for later.

12:00pm
Squats 315-405-495
Row Machine 130 10x4 sets
Seated Shoulder Press Machine 80 10x4 sets
Standing Tricep extension 1-rope 35 10x4 sets
Seated Bicep Curl machine 80 10x4 sets

5:30pm
Squats 315-405-495
Row Machine 130 10x2 sets
Standing Tricep extension 1-rope 30 10x3 sets

Fri Nov 5

5:00am
Squats 315-405-495
Row Machine 130 10x3 sets
Seated Shoulder Press Machine 80 10x3 sets
Standing Tricep extension 1-rope 35 10x3 sets
Seated Bicep Curl machine 80 10x3 sets

12:00pm
Squats 315-405-495
Row Machine 130 10x4 sets
Seated Shoulder Press Machine 80 10x4 sets
Standing Tricep extension 1-rope 35 10x4 sets
Seated Bicep Curl machine 80 10x4 sets

5:30pm
Squats 315-405-495
Row Machine 130 10x2 sets
Standing Tricep extension 1-rope 30 10x3 sets

Sat Nov 6

5:00am
Squats 315-405-495
Row Machine 130 10x3 sets
Seated Shoulder Press Machine 80 10x3 sets
Standing Tricep extension 1-rope 35 10x3 sets
Seated Bicep Curl machine 80 10x3 sets

12:00pm
Squats 315-405-495
Row Machine 130 10x4 sets
Seated Shoulder Press Machine 80 10x4 sets
Standing Tricep extension 1-rope 35 10x4 sets
Seated Bicep Curl machine 80 10x4 sets

5:30pm
Squats 315-405-495
Row Machine 130 10x2 sets
Standing Tricep extension 1-rope 30 10x3 sets


249
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 24, 2021, 12:58:09 pm »
Oct 24-30, 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

Oct Week 4 of 4 BW 208-212

Sun Oct 24

7:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2  145-130x10
Row Machine - Face pull for rear delt 70-70x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 | one arm 15 10x4 sets

* got very good sleep and was another good morning workout.

1:00pm
Squats 315-405-495
Row Machine 145-130-130-130x10
Row Machine - Face pull for rear delt 70-70x10 
Seated Chest Press Machine 85-100-100x10

* skipped the overhead press. felt some fatigue on my core but not enough to get use 495. the higher volumes of pressing this morning did
some damage. will use the chest press machine more for front delts. light weight and high reps.

5:00pm
Squats 315-405-495
Row Machine 130-145-130-130x10
Seated Chest Press Machine 85-100-115-130x10

Mon Oct 25

7:00am
Squats 315-405-495
Row Machine 130-145x10, 130-130x10
Row Machine - Face pull for rear delt 70-70-75x10 
Seated Shoulder Press Machine one arm 15 10x2 sets
Seated Chest Press Machine 85-100-100x10

* still some slight fatigue on the core from the volumes of overhead pressing but slowly recovering from it. got the 495 again for my 1-year daily 495 anniversary.  :headbang:

11:30am
[Row Machine 130-145x10, 130-130x10
Row Machine - Face pull for rear delt 70-70-75x10 
Seated Shoulder Press Machine one arm 15 10x2 sets
Seated Chest Press Machine 85-100-100x10
Cardio - Inclined Walking 1.1 miles. 20 mins. 3.3mph @ 6%. maxHR 110bpm

5:30pm
Squats 315-405-495
Row Machine 130 10x4 sets
Seated Shoulder Press Machine 140-155-170x3
Seated Chest Press Machine 85-100-115-130x10, 130-130x10

Tue Oct 26

7:00am
Squats 225 2x3 sets, 315-405-495
Row Machine 130 10x3 sets
Row Machine - Face pull for rear delt 70-70 10x2 sets 
Seated Shoulder Press Machine 140-155-170x3
Seated Chest Press Machine 130 10x3 sets
Cardio - Inclined Walking 1.15 miles. 20 mins. 3.3-3.6mph @ 6%. maxHR 115bpm

12:00pm
Squats 225 2x3 sets, 315-405-495
Seated Chest Press Machine 130 10x2 sets
Cardio - Inclined Walking 1.2 miles. 20 mins. 3.6mph @ 6%. maxHR 120bpm

5:30pm
Squats 315-405-495
Row Machine 130 10x3 sets
Cardio - Inclined Walking 1.2 miles. 20 mins. 3.6mph @ 6%. maxHR 130bpm

Wed Oct 27

5:00am
Squats 225 2x3 sets, 315-405-495
Cardio - Inclined Walking 1.2 miles. 20 mins. 3.6mph @ 6%. maxHR 115bpm

11:00am
Squats 225 2x3 sets, 315-405-495
Cardio - Inclined Walking 1.2 miles. 20 mins. 3.6mph @ 6%. maxHR 115bpm

* bare minimum routine to get myself fully recovered. i don't like having minor aches in the lowerback/core. i'm nowhere near doing 495x3 right now. i don't think i can even do a no-rest 314-405-495 too. my having 225s in there means im not very strong from the beginning and need more reps to get going.

Thu Oct 28

11:00am
Squats 225 2x3 sets, 315-405

5:00pm
Squats 225 2x3 sets, 315-405-495

* feeling very weak and sleepy in the morning so skipped that workout. feeling weak only on the noon workout so did the bare minimum. the caloric deficit from all the walking slowly got to me. now i'm thin and weak at 206lb. had to do my special grilled thigh/egg combo for lunch to thicken up for the afternoon so i maintain my 495 daily streak. worked as planned. was back to 210 after a strong lunch. the 495 was strongest it has been in days.

Fri Oct 29

12:30pm
Squats 225 2x3 sets, 315-405-495
Row Machine 235-250-265x3, 145-130x10
Seated Shoulder Press Machine 140-155-170x3, 95-80x10

5:00pm
Row Machine 235-250-265x3, 145-130x10
Seated Shoulder Press Machine 140-155-170x3, 95-80x10

Sat Oct 30

12:30pm
Squats 225 2x3 sets, 315-405-495
Row Machine 235-250-265x3, 145-130-130x10
Seated Shoulder Press Machine 140-155-170x3, 95-80-80x10

5:00pm
Row Machine 235-250-265x3, 145-130-130x10
Seated Shoulder Press Machine 140-155-170x3, 95-80-80x10

250
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 17, 2021, 10:57:17 am »
Oct 17-23, 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

Oct Week 3 of 4 BW 208-212

Sun Oct 17

7:00am
Squats 225x2, 225x2 315-405-495, rest
Row Machine 235-250-265x3, 280x2 rest, 130-145x10, 135-135x10 | Rear delt high row 55-60-70-85x10, 85-85x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 65-70-80-85x10, 85-85-80x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:30am
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2 rest, 130-145x10, 135-135x10 | Rear delt high row 55-60-70-85x10, 85-85x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 65-70-80-85x10, 85-85-80x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-145x10, 135-135x10 | Rear delt high row 55-60-70-85x10, 85-85x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 65-70-80-85x10, 85-85-80x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Mon Oct 18

7:00am
Squats 225-315-405
Row Machine 235-250x3, 130-130x10 
Seated Shoulder Press Machine 140-155x3, 80-80x10

* cleaning out log now. been lazy keeping all things and now it looks cluttered. skipped the 495 again this morning. back almost 100% but still taking it easy for another day or two.
* i fatigued my core doing a 495 in a morning the first day i adjusted my workout hrs from 5am to 7am for baby duty. i was fasted for too long and the 495 got up very slowly frying most of the stabilizing muscles in my core. i slowly got back up to 100 by doing 495x1 only per day and dropping the volumes of the small lifts.
* i have 7 days to go til the 25th and it marks the 1yr of my daily 495 squat. thats also another motivation for me to take it easy and get to that day routinely.

11:30am
Squats 315-405-495
Row Machine 235-250-265x3 280x2, 145-130x10 
Seated Shoulder Press Machine 140-155-170x3 185x2, 95-80x10

* most basic routine. i'm 100% now. time to not mess it up again.

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3 280x2, 145-130x10 
Seated Shoulder Press Machine 140-155-170x3 185x2, 95-80x10

* will add things slowly again to the template. paranoid from the recent setback.

Tue Oct 19

7:00am
Squats 315-405-495
Row Machine 235-250-265x3 280x2, 145-130x10
Row Machine - Face pull for rear delt 70-85x10 
Seated Shoulder Press Machine 140-155-170x3 185x2, 95-80x10

* very good for a morning lift. been fasted for almost 12 hrs but was still able to get 495 without breaking anything.

11:30am
Squats 315-405-495
Row Machine 235-250-265x3 280x2, 145-130x10
Row Machine - Face pull for rear delt 85-70x10 
Seated Shoulder Press Machine 140-155-170x3 185x2, 95-80x10

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3 280x2, 145-130x10
Row Machine - Face pull for rear delt 85-70x10 
Seated Shoulder Press Machine 140-155-170x3 185x2, 95-80x10

Wed Oct 20

7:00am
Squats 225x2-225x2, 315-405-495
Row Machine 235-250-265x3 280x2, 145-130x10
Row Machine - Face pull for rear delt 85-70x10 
Seated Shoulder Press Machine 140-155-170x3, 95-80x10

* bw 208 this morning. getting too lean. i started eating 12oz skinless chicken breast 3x day and its getting me fuller longer while only adding sub 400kcal a portion. needed more 225 this morning to get going. 495 was not back breaking but not as explosive if i were 210-212.

11:30am
Squats 315-405-495
Row Machine 235-250-265x3 280x2, 145-130x10
Row Machine - Face pull for rear delt 85-70x10 
Seated Shoulder Press Machine 140-155-170x3 | one arm 10-15x10

* took out the double hand shoulder press volume sets and did them with one arm instead to lessen time under tension for my core during the duration of the 10 reps.

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3 280x2, 145-130x10
Seated Shoulder Press Machine 140-155-170x3 | one arm 15-20x10

* ran out of time to do the rear delt rows. have to work.

Thur Oct 21

7:00am
Squats 315-405-495
Row Machine - Face pull for rear delt 70-85x10 
Seated Shoulder Press Machine 140-155-170x3, one arm 15-20x10

11:30am
Squats 225-315-405-495
Row Machine 235-250-265x3, 145-130x10
Seated Shoulder Press Machine 140-155-170x3 | one arm 15-15x10

5:30pm
Squats 315-405
Row Machine 235-250-265x3 280x2, 145-130x10
Seated Shoulder Press Machine 140-155x3 | one arm 15-20x10

* gym was very busy and did not have enough time to wait for the bumper plates. skipping the 495 so tmrw mornings workout gets an extra boost.

Fri Oct 22

7:00am
Squats 315-405-495
Row Machine 235-250-265x3 280x2, 145-130x10
Seated Shoulder Press Machine 140-155-170x3, one arm 15-15x10

11:30am
Row Machine 235-250-265x3, 145-130x10
Row Machine - Face pull for rear delt 70-85x10 
Seated Shoulder Press Machine 140-155-170x3 | one arm 15-15x10

6:00pm
Squats 315-405

* tired from work and slept a lot. no time to do anything else. just did 2 singles as an afternoon stretch

Sat Oct 23

11:30am
Squats 225x2, 225x2, 315-405-495
Row Machine 235-250-265x3, 280x2  145-130x10
Row Machine - Face pull for rear delt 85-70x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 | one arm 20-15x10

* skipped morning workout. too tired after work and needed to catch up on sleep. lunch workout strong for an end of work week schedule.

6:30pm
Squats 315-405
Row Machine 235-250-265x3, 280x2  145-130x10
Row Machine - Face pull for rear delt 70-70x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 | one arm 15 10x4 sets

* took it easy and skipped the 495 for better recovery. i am 2 days away from doing daily 495 for a year straight. don't want to mess that up when i'm this close.

251
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 10, 2021, 11:04:21 am »
Oct 10-16, 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

Oct Week 2 of 4 BW 208-212

Sun Oct 10

7:00am
Squats 225x2, 225x2 315-405-495, rest
Row Machine 235-250-265x3, 280x2 rest, 130-145x10, 135-135x10 | Rear delt high row 55-60-70-85x10, 85-85x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 65-70-80-85x10, 85-85-80x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 1* 0x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* 15 days to go until oct 25. thats my 1-year milestone of doing 495x1 at least 1/day. my back is still not 100% now from that slow rep 2 days ago. been skipping the 495 to get better recovery.

11:00am
Squats 225x2, 225x2 315-405-495, rest
Row Machine 235-250-265x3, 280x2 rest, 130-145x10, 135-135x10 | Rear delt high row 75-85x10, 85-85x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 75-85x10, 85-85-80x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 1* 0x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:00pm
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-145x10, 130-130-135-135x10 | Rear delt high row 75-80x10, 80-80x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 75-85x10, 85-85-80x10 rest
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 1* 0x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* skipped the shoulder press for more recovery of my core. i'm still not 100%. i got a fast 495 and would do backoff sets with that explosive concentric but i still feel a little tenderness somewhere there in my lowerback. i should be back to normal tmrw.

Mon Oct 11

7:00am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 | Rear delt high row 55-60-70-85x10, 80-80x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 55-70 10x1 sets each
Cardiowalk Inclined Walking 1.16 miles 3.5mph@4% 20mins, Max HR 108

Home Routine
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* removed the vertical pressing for more better back recovery. added horizontal push but very light only. doing them close grip and focusing on front delts/tricep by bringing elbow down close to body. felt the front delts activate nicely. might stick with this if it does not cause any back fatigue

11:00am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 | Rear delt high row 55-60-70-85x10, 80-80x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 55-100 10x1 sets each
Cardiowalk Inclined Walking 1.16 miles 3.5mph@4% 20mins, Max HR 108

5:00pm
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 | Rear delt high row 55-60-70-85x10, 80-80x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each
Cardiowalk Inclined Walking 1.25 miles 3.5-4.4mph@4% 20mins, Max HR 127

* still very little twitching pain in the lowerback. i completely removed the overhead pressing today and it helped a lot. the horizontal press with very light weight is a good second choice.

Tue Oct 12

7:00am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 | rear delt high row 70-80x10, 80-80x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each
Cardiowalk Inclined Walking 1.3 miles 3.5-4.2 mph@4.5% 20mins, Max HR 125

* incline stays the same but changing the pace every 2-4 mins to keep myself busy. hard to get my heart rate up when its cold. prefer it this way. 125HR and not sweating. i'm going for 130 bmp max.

11:30am
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 rest | rear delt high row 70-80x10, 80-80x10 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.3 miles 3.6-4.2 mph@4.0% 20mins, Max HR 125

* back to 4% incline. got a good heart rate already. no point in adding extra fatigue to leg muscles.

5:30pm
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 rest | rear delt high row 70-80x10, 80-80x10 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.3 miles 3.6-4.2 mph@4.0% 20mins, Max HR 127

* squats, inclined walking and some isolation bicep/tricep on the machine for more core recovery. still not 100%. 495 did not feel heavy and was a routine lift but i still feeling some little muscle tender somewhere in there.

Wed Oct 13

7:00am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  rest | rear delt high row 70-80x10, 80-80x10 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.2 miles 3.4-3.8 mph@6% 20mins, Max HR 125

11:30am
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 rest | rear delt high row 70-80x10, 80-80x10 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.2 miles 3.4-3.8 mph@6% 20mins, Max HR 125

5:30pm
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  | rear delt high row 70-80x10, 80-80x10 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.3 miles 3.6-4.2 mph@4.0% 20mins, Max HR 127

Thur Oct 14

7:00am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  rest | rear delt high row 70-80x10, 80-80x10 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.2 miles 3.4-3.8 mph@6% 20mins, Max HR 125

11:30am
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 rest | rear delt high row 70-80x10, 80-80x10 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.1 miles 3.6 mph@6% 20mins, Max HR 125

5:30pm
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  | rear delt high row 70-80x10, 80-80x10 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.3 miles 3.6-4.2 mph@4.0% 20mins, Max HR 127 rest

Fri Oct 15

7:30am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  | rear delt high row 70-80x10, 80-80x10
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10
Seated Chest Press Machine 70-100 10x1 sets each
Cardiowalk Inclined Walking 1.2 miles 3.4-3.8 mph@6% 20mins, Max HR 125 rest

11:30am
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 | rear delt high row 70-80x10, 80-80x10   
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.1 miles 3.6 mph@6% 20mins, Max HR 125 rest

5:30pm
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  | rear delt high row 70-80x10, 80-80x10
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.3 miles 3.6-4.2 mph@4.0% 20mins, Max HR 127 rest

Sat Oct 16

7:30am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  | rear delt high row 70-80x10, 80-80x10
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10
Seated Chest Press Machine 70-100 10x1 sets each
Cardiowalk Inclined Walking 1.2 miles 3.4-3.8 mph@6% 20mins, Max HR 125 rest

11:30am
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 | rear delt high row 70-80x10, 80-80x10   
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.1 miles 3.6 mph@6% 20mins, Max HR 125 rest


252
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 03, 2021, 07:34:39 pm »
Oct 3-9, 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

Oct Week 1 of 4 BW 208-212

Sun Oct 3

7:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

6:00pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-145x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-85x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* skipped lunch workout. weather too hot.

Mon Oct 4

7:30am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 145-130-115x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:30am
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 145-130-115x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 145-130-115x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Tue Oct 5

7:30am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 145-130-115x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

2:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 145-130-115x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 145-130-115x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Wed Oct 6

7:30am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 145-130-115x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* did not eat a lot of dinner and was fasted too long this 730am workout. had to wait for the rack and did not do 495 until 8am ish. got the rep but it was slower than usual.

12:30pm
Squats 315-405-495, skip - resting back for overexertion this morning
Row Machine 235-250-265x3, 280x2, 145-130-115x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 80-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 315-405-495, skipped the 495 for better back recovery. could have gotten it but might set my recovery back.
Row Machine 235-250-265x3, 280x2, 145-140-135-130x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 80-75-70-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Thur Oct 7

7:30am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2 skip, 130-135-140-145-140-135x10 | Rear delt high row 55-60-65x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 65-70-75-80-75-70x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

12:30pm
Squats 315-405-495, skip - resting back
Row Machine 235-250-265x3, 280x2 skip, 130-135-140-145-140-135x10 | Rear delt high row 55-60-65-70-75x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 65-70-75-80-75-70x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:00pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2 skip, 130-135-140-145x10 | Rear delt high row 60-65-70-75-80-85x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 65-70-75-80x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Fri Oct 8

7:30am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2 skip, 145-135-135x10 | Rear delt high row 60-65-70-75-80-85x10, 85-75x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 70-75-80-85-90-95x10, 85-85x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

12:30pm
Squats 225x2, 225x2 315-405-495, skip
Row Machine 235-250-265x3, 280x2 skip, 145-135-135x10 | Rear delt high row 60-65-70-75-80-85x10, 85-75x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 70-75-80-85-90-95x10, 85-85x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* tenderized my core a little the other day lifting in the morning while fasted for too long. the 495 was a lot slower than usual and fatigued my core a lot more than i can recover from. been doing the push/pulls with light-medium weights and a continuous 10 reps.

5:30pm
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 skip, 135-145x10 skip | Rear delt high row 75-85x10, 75-70-70x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 85-95x10, 95-80-80x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Sat Oct 9

5:30am
Squats 225x2, 225x2 315-405-495, rest
Row Machine 235-250-265x3, 280x2 skip, 130-135-145x10, 145-145x10 | Rear delt high row 70-75-85x10, 85-85x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 70-75-85-95x10, 85-85x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* rest the squats some more for better recovery of my fatigued back. third work night too so added fatigue from lesser sleep.
 

253
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 26, 2021, 10:31:27 am »
Sept 26- Oct 2, 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

Sept Week 5 of 5 BW 208-212

Sun Sept 26

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 85x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* 495 getting harder and harder. the volumes of the backoffs of the push/pull are adding fatigue. bw going down sub 208 and i'm now eating a little more to maintain a 208+ so i can do repeatable 495s a workout without burning out.

12:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x15-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 85x15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* got more sleep to catch up from the work week. squats still feeling weaker than usual. no more energy for the backoff sets here. the 15s after the 10s on the push/pull feel very good.

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x15-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 85x15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Mon Sept 27

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 85x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:30am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x15-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 85x15-15, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* found a way to do one arm pressing easier to balance. i "lean" against the handle where i'm pushing up. the weight is light enough but theres also noticeable fatigue to my core supporting that weight for the duration of the long set. when im leaning/balancing on the handle, it feels a lot easier on the balancing.

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x15-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 85x15-15, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Tue Sept 28

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:30am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55-70-85x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 85x15-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Wed Sept 29

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 70-70x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160x15 | Rear delt high row 70-70x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x15, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 15x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* lowered the 20 reps to 15. getting too much muscle doms after a while. 15 is a good number. have to lower the weights on some backoffs. squats still weak. no excess energy for backoff sets

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160x15 | Rear delt high row 70-70x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95x15, one arm 15x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 15x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Thur Sept 30

7:30am
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x15 | Rear delt high row 70-70x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x15, 
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x15 | Rear delt high row 70-70x15 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x15, rest
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 145x15 | Rear delt high row 70-70x15
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80x15,
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Fri Oct 1

7:30am
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x15 | Rear delt high row 70-70x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x15, 
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

12:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x15 | Rear delt high row 70-70x15 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x15, rest
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 145x15 | Rear delt high row 70-70x15
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80x15,
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Sat Oct 2

7:30am
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x15 | Rear delt high row 70-70x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x15, 
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

12:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x15 | Rear delt high row 70-70x15 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x15, rest
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 145x15 | Rear delt high row 70-70x15
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80x15,
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

 

254
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 19, 2021, 10:53:37 am »
Sept 19-25, 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

Sept Week 4 of 5 BW 208-212

Sun Sept 19

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:00pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 skip
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10 skip
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets skip
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown skip

* only have time to squat because of a dinner party.

Mon Sept 20

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | high pull rear delts 55 20-20x1
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:00pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | high pull rear delts 55 20-20x1
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Tue Sept 21

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:00pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Wed Sept 22

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:00pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Thur Sept 23

7:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10  rest
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10 rest
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Fri Sept 24

7:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Sat Sept 25

7:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

255
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 12, 2021, 11:47:40 am »
Sept 12-18, 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

Sept Week 3 of 5 BW 208-212

Sun Sept 12

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 80-85lb 10x1-2 sets | seated tricep pushdown 80-85lb 10x1-2 sets

* i'm still not recovered. needed a couple of 225x2s to get going.

12:00pm
Squats 225x2, 225x2 315-405-495, 225x5
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 80-85lb 10x1-2 sets | seated tricep pushdown 80-85lb 10x1-2 sets

5:00pm
Squats 225x2, 225x2 315-405-495, 225x5
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 80-85lb 10x1-2 sets | seated tricep pushdown 80-85lb 10x1-2 sets

Mon Sept 13

5:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 80-85lb 10x1-2 sets | seated tricep pushdown 80-85lb 10x1-2 sets

12:00pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 80-85lb 10x1-2 sets | seated tricep pushdown 80-85lb 10x1-2 sets

5:00pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 80-85lb 10x1-4 sets | seated tricep pushdown 80-85lb 10x1-4 sets

* skipped the 225s because of fatigue. can do up to 4 sets of 10s on the light bicep/tricep isolations using the machines.

Tue Sept 14

5:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

11:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

5:00pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

Wed Sept 15

5:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

11:30am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

5:30PM
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

* legs still not fresh enough for backoff sets. too many 225x10s accumulated fatigue

Thur Sept 16

5:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

11:30am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

5:30pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

* the first 3 rows of routine is mandatory and i update that if i skip or miss the exercise because somebody is camping on the machine or i just need to recover more.  the last two are optional and i do them when i have extra time.

Fri Sept 17

7:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

11:30am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

5:30pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

Sat Sept 18

7:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

1:00pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* woke up late at for lunch workout. did not take my 4th day off. i will do the 3rd workout at night.

10:00pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

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