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Messages - Kingfish

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316
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 02, 2020, 11:04:26 pm »
Aug 2-8, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

bw 198-202lb calorie at maintenance 2600-2900kcal/day

workout template
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets | seated chest press machine 190-210 5x2 sets each

Aug Week 1 of 4

Sun Aug 2

afternoon - home gym routine
Legs knee high single leg step ups bwx5 8 sets
Back one arm db row 30lb 5x8 sets | one arm db upright row 30lb 5x8 sets | bw chins 3x4 sets
Shoulders one arm db standing press 30lb 5x8 sets

* legs still feel fatigued from yesterdays squats. the step ups were a good deload from the 8 straight days of 475 top set with multiple 455 singles even a morning workout.
* home workout was not so bad. il go to this fight-club style gym again tmrw and try to plan a routine based on a 1x/day time slot. my squats in this gym were crap. barely got any 455 with 405 being very heavy on most days. its not the knurling. i've used a no center knurl bar at my new commercial gym and still hit the 475s. its the spin of the bar with the bearings compared to sticky cheap bushings on most other non-weightlifting bars. the 28 vs 29mm also feels very different to me. its probably not the floor because i've lilfted 455 on the new gym with the good bar but on regular gym floor and it was still good. not as good as the platform but still not too bad.
* if i had it my way (and i will soon because i was lucky enough to get an order in at repfitness.com for a oly bar), i need a 28mm bearing bar and a platform. i can do without platform.

Mon Aug 3

afternoon - home gym routine
Legs knee high single leg step ups bwx5 8 sets
Back one arm db row 30lb 5x4 sets | one arm db upright row 30lb 5x8 sets
Shoulders one arm db standing press 30lb 5x8 sets

* waiting for my spot on the backup gym. hopefully this late afternoon i can get a workout in. i used the stairs to get my leg workout in. one leg and skip 3 steps gets me a good full ROM on glutes. bw only and is giving me good cardio.

Tue Aug 4

afternoon - home gym routine
Legs knee high single leg step ups bwx5 4 sets
Back one arm db row 30lb 5x4 sets | one arm db side laterals 15lb 5x8 sets | one arm db front raise 15lb 5x8 sets
Shoulders one arm db standing press 30lb 5x8 sets

Wed Aug 5

afternoon - home gym routine
Legs knee high single leg step ups bwx5 4 sets
Back one arm db row 30lb 5x4 sets | one arm db side laterals 15lb 5x8 sets | one arm db front raise 15lb 5x8 sets
Shoulders one arm db standing press 30lb 5x8 sets

* doing this routine multiple times a day usually after a good meal. its not so bad. the single leg step ups are tiring my left leg a lot more than the right. il start adding the 10 reps after a couple of sets of 5 on the db movements.

Thur Aug 6

morning | noon | afternoon - home gym routine
Legs knee high single leg step ups bwx5 4 sets
Back one arm db row 30lb 20x2 sets | one arm db side laterals 15lb 20x2 sets | one arm db front raise 15lb 20x2 sets

Fri Aug 7

morning | noon | afternoon - home gym routine
Legs knee high single leg step ups bwx5
Back one arm db row 30lb 20x2 sets | one arm db side laterals 15lb 20x2 sets | one arm db front raise 15lb 20x2 sets

* very consistent calories in via myfitnesspal tracker and i am getting leaner. the stair climbing is adding some noticeable calorie burn. i did the same leg routine at work on a 6 floor building. no knee issues because there are more concentric and very little eccentric. the forward leg stretches my glutes and quads to full ROM when i skip 3 steps.

Sat Aug 8

morning | noon | afternoon - home gym routine
Legs knee high single leg step ups bwx5
Back one arm db row 30lb 20x2 sets | one arm db side laterals 15lb 20x2 sets | one arm db front raise 15lb 20x2 sets

* will have access to gym starting monday. back routine with dbs are surprisingly effective.

back gains from high volume db isolation rows



baby mirin abs


not a single bicep curl  ;D

317
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 26, 2020, 09:28:19 am »
July 26 - Aug 1, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 13

BW 194-198lb

July Week 5 of 5

Sun July 26

morning
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

* recovered from the 475x1 12hrs ago. 455 was not very strong but not a grinder. will be stronger later but probably not 475 strong.

noon
Squats 315-365-405-475#59
Back seated cable rows 160 5x4 sets each | one arm upright row 30 5x4 sets each
Chest Press smith machine 245 5x4 sets

night
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 35-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

Mon July 27

morning
Squats 315-365-405-455x1
Back seated cable rows 150-160 5x2 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

noon
Squats 315-365-405-455x1
Back seated cable rows 150-160 5x2 sets each | one arm upright row 30-40 5x2 sets each, 50x5
Chest Press smith machine 245 5x4 sets

* could have 475 but don't want to be too greedy and hurt myself doing too much too soon.

late afternoon
Squats 315-365-405-475#60
Back seated cable rows 160 5x4 sets each | one arm upright row 30-40 5x2 sets each

* 405 too explosive. had to go 475. went up without tiring anything. chest press skipped because someone was camping on the only portable bench. i would have done 3 workouts a day if i knew about this gym sooner. i could bike to gym if i wanted too. 

Tue July 28

morning
Squats 315-365-405-455x1
Back seated cable rows 150 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

* very rare morning workout this year that i blasted thru the warmup singles to 405 without stopping. 3-5mins later for the 455. the lowered intensity on the other lifts are benefiting the squat.

noon
Squats 315-365-405-475#61
Back seated cable rows 150 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

* did the 475 early today but i know i exerted more than i usually do.

afternoon
Squats 315-365-405-455x1
Back seated cable rows 150 5x4 sets each | one arm upright row 30-35 5x2 sets each

Wed July 29

morning
Squats 315-365-405-455x1
Back one arm upright row 30-35 5x2 sets each
Chest Press seated chest press machine 105x5, 120-135-150-165-180-195-210x3, 210 3x2 sets

* skipped the smith machine and used a seated chest press for my pressing to minimize fatigue. would be 5th straight day of 475 when i get it later.

noon
Squats 315-365-405-475#62
Back seated cable rows 150 5x4 sets each | one arm upright row 30 5x4 sets each
Chest Press seated chest press machine 195 5x4 sets

late afternoon
Squats 315-365-405-455x1
Back seated cable rows 150 5x4 sets each | one arm upright row 30-35 5x2 sets each
Chest Press seated chest press machine 195-210 5x2 sets each

* everything is working very well right now. all i need to do is not screw it up.
* and now all goes to shit this coming weekend. our san mateo county will be back on shutdown so gyms will have to close. back up gym 1x/day again.  :huh:

Thur July 30

morning
Squats 315-365-405-455x1
Back one arm upright row 30-35 5x2 sets each
Chest Press seated chest press machine 195 5x4 sets

noon
Squats 315-365-405-455x1
Back one arm upright row 30 5x4 sets, 35 5x1 sets
Chest Press seated chest press machine 195 5x4 sets, 210 5x1 sets

late afternoon
Squats 315-365-405-475#63
Chest Press seated chest press machine 195 5x4 sets, 210 5x1 sets

* modified schedule from work so have time to enjoy gym. tmrw most likely the last day of the commercial gym again due to spikes in covid. when i get 475 again tmrw, it will be a good 475 for a week straight milestone at 198lb. i could have deloaded and went for the 495 but i can feel my lowerback get beat slowly by the 475 already. the 495 can cause big fatigue/damage even with good form. il get a 495 but for the rest of the recovery time struggle with 405. i did it the more consistent way with better loading on average.

Fri July 31

morning
Squats 315-365-405-475#64
Back one arm upright row 30 5x4 sets, 35-40-45-50 3x1 sets each
Chest Press seated chest press machine 195 5x4 sets, 210-225-240-255-270 3x1 sets each

* most likely the last day of the commercial gym until it gets better again. the 405 was a bit stronger for a morning workout. don't want to end up rushing or waiting long for the platform later when all shows up so i did the 475 on a morning. this is a 3-hr nap from yesterdays 475. not very strong but not a crawl. 

noon
Squats 315-365-405-455x1
Back one arm upright row 30 5x4 sets
Chest Press seated chest press machine 195-210 5x2 sets each

Sat Aug 1

morning
Squats 315-365-405-475#65
Back one arm upright row 30-35 5x4 sets each, 40 5x1 sets
Chest Press seated chest press machine 195-210 5x4 sets each, 240 5x1 sets

* a little over 4hr sleep from 5-9am and found out the gyms did not close yet. was not as rested as i would like coming from a previous workout with high volumes. will lift later if they are still open after a good rest.

afternoon
Squats 315-365-405-455x1
Back one arm upright row 30x4 sets | seated cable row 140 5x4 sets
Chest Press seated chest press machine 195-210 5x4 sets each, 225-240 5x1 sets each, 255-270 3x1 sets each

* good sleep but not as long as i wanted. 455 was routine but not enough recovery to do 475 twice in a day. the chest press machine in this new gym does not bottom out so i'm enjoying ROM and ease of use. smith works too but takes a lot more effort to setup.

318
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 19, 2020, 09:29:49 am »
July 19-25, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #58 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 12w

BW 194-198lb

July Week 4 of 5

Sun July 19

morning
Squats 315-365-405x1
Back seated cable rows 160 3x6 sets | cable upright rows 165 3x4 sets, 165 5x4 sets 
Chest Press smith machine 245 2x4 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets

* been using the 24hr fitness gym when i workout weekends 5am because its the only one open early. saw my old friend neck bro doing his neck curls and got interested in getting thicker neck again. will do curls this afternoon. had no time to put into 1-hr only routine. volumes of chest press got back jello a little bit but not enough to stop me from going 405.

afternoon
Squats 315-365-405-425x1
Back seated cable rows 160-170 3x2 sets, 160 5x4 sets | cable upright rows 160-170 3x2 sets, 160 5x4 sets 
Chest Press smith machine 245-275 2x2 sets, 265-245 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets
Neck curl 60-70-80 5x2 sets

* just checked my previous log and i was already max 150x20 on the neck curls when i stopped the exercise. il be ok in the low 100s for now. i was so strong a few years back doing sets of 20s. i also can sleep as much as i want at that time with no kids yet.

night
Squats 315-365-405-425x1
Back seated cable rows 160-170 3x2 sets, 160 5x4 sets | cable upright rows 160-170 3x2 sets, 160 5x4 sets rest
Chest Press smith machine 245-275 2x2 sets, 265-245 5x2 sets rest
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets
Neck curl 60-70-80 5x2 sets rest

* stronger but back still fatigued from the high volumes of chest press the other day.

Mon July 20

morning
Squats 315-365-405x1
Back seated cable rows 160 3x6 sets | cable upright rows 165 3x4 sets, 165 5x4 sets rest
Chest Press smith machine 245 2x4 sets, 245 5x1 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets rest

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-170 3x2 sets, 160 5x4 sets
Chest Press smith machine 245-275 2x2 sets, 265-245 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets rest
Neck Curls 60 5x2 sets, 80 3x2 sets

* core healthy again. will stay with this routine until i get an overshoot to 475 eventually.

Tue July 21

morning
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets
Chest Press smith machine 245 5x4 sets
Neck Curls 60 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets rest

* this is the strongest i've been in months. 455 in the morning again. it was not a grinder. was not planning about doing it but the 405 just went up with minimal effort. 405 was not even very explosive because i was not forcing it to be (i do this in the afternoons to convince myself to go up 455+)

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-170 5x2 sets
Chest Press smith machine 245-265 5x2 sets
Neck Curls 70-80 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets rest

night
Squats 315-365-405-455x1
Back seated cable rows 160-170 5x2 sets
Chest Press smith machine 245-265 5x2 sets
Neck Curls 70-80 5x2 sets rest
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets rest

Wed July 22

morning
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets
Chest Press smith machine 245 5x4 sets

* no work tonight. have modified day shift training. lifted before going to work.

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-170 5x2 sets each
Chest Press smith machine 245-265 5x2 sets each
 
* got 20lb over the 455 this afternoon after very good nap and strong lunch. no 495 but theres a chance to grind up a 475. i'm too old so decided to wait it out.

Thur July 23

morning
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets
Chest Press smith machine 245 5x4 sets

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-170 5x2 sets each
Chest Press smith machine 245-265 5x2 sets each

night
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets | one arm row 40-50-60-70x3, 60 5x2 sets

* somebody took the only portable bench so i was not able to do my smith bench press.

Fri July 24

noon
Squats 315-365-405-455x1
Back seated cable rows 160-170 5x2 sets each | one arm row 60-55 5x2 sets each
Chest Press smith machine 245 5x4 sets

* the seated cable bicep machine at this new gym has a preacher. i use this as a bracing point for the non-pulling arm while i seat farther on a stool. rowing can not get any better. weight stack tops out at 75lb.

late afternoon
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets | one arm row 55-50 5x2 sets each

* slept 7:30am to noon, had good lunch and did a workout at 1-2pm.  got home, ate and nap again. woke up 5:30pm and felt recovered. did another workout before heading to work. having a gym thats a few blocks away is very nice.

Sat July 25

noon
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 40 5x4 sets
Chest Press smith machine 245 5x4 sets

afternoon
Squats 315-365-405-475#58 +20
Back seated cable rows 160 5x4 sets each | one arm upright row 40-35 5x2 sets each
Chest Press smith machine 245 5x4 sets

* the deloading on the chest press overshoot my squat. been a long time since i felt a 405 go up with little effort. not as light on days that i got 495 but pretty sure il get a 475 without a grind. and it went that way. bw 198. very close to the raw-natty CA record of 480 at 198lb bw class.

319
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 12, 2020, 09:56:36 am »
July 12-18, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 10

BW 194-198lb

July Week 3 of 5

Sun July 12

morning
Squats 315 1x6 sets
Back seated cable rows 160 5x3 sets, 170 3x4 sets  | seated lat pulldown machine 180-210 5x3 sets
Chest Press smith machine 225 5x4 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets

afternoon
Squats 315-365-405-425x1
Back seated cable rows 160-170-180x3, 190 3x2 sets, 160 5x4 sets  | seated lat pulldown machine rest 180-210 5x3 sets
Chest Press smith machine 275 2x6 sets, 225 5x4 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* i should have known from the morning workout that something in my lowerback is not solid because i was not able to feel better after all the 315 singles. core is jello from all the vertical pulling on the lat machine. got very good sleep and diet but kept the top single to 425.
* seated calf machine is broken so skip those for now. cable horizontal rowing working well using a wider than neutral grip but nothing too wide. keeps my elbows happy. 

Mon July 13

morning
Squats 315-365-405x1
Back seated cable rows 160-170 3x2 sets  | seated lat pulldown machine 180-210 5x3 sets rest
Chest Press smith machine 225 5x4 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* lowerback still a little jello from sunday mornings vertical pulling routine. will feel better later. not as bad as yesterday. got a comfortable 405 top morning single.

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-170 3x2 sets, 180 3x1 sets, 160 5x6 sets, 170 5x1 sets
Chest Press smith machine 275 3x4 sets, 225 5x6 sets, 255 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* came back very strong this afternoon after a good breakfast and nap. still in the 196-198lb gym BW so i get lit up quickly after the 455. could have done some backoffs but last time i did 405 singles after the heavy, it fatigued me for days. did massive volumes on the push/pull. calf machine still dead.

night
Squats 315-365-405-455x1
Back seated cable rows 160-170 3x2 sets, 180 3x1 sets, 170 5x2 sets
Chest Press smith machine 275 3x4 sets, 255 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* gyms might be closing again so after a good afternoon nap, wasted no time and lifted again. even stronger than lunch workout. could have 475. bw 198. back not jello anymore

Tue July 14

morning
Squats 315-365-405x1
Back seated cable rows 160-170-180 3x1 sets, 160 5x2 sets 
Chest Press smith machine 225-255-275 2x1 sets, 255-225 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* could have 455 already in the morning. diet a little different preworkout for the pass few weeks. 1/2 rice and 1/2 fish ~ 150kcal 30min preworkout in the morning to break the fast. 455 and high 190s BW is still routine for me. i've seen pass vids when i got 455 at low 190s. i'm sure its going to be rare for me to get 475 while bw in the sub 200lb. will try later if i still feel this good.

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-170-180 3x1 sets, 170 5x2 sets 
Chest Press smith machine 275 2x2 sets, 255-235 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

night
Squats 315-365-405-455x1, 405x2
Back seated cable rows 160-170-180 3x1 sets, 170 5x2 sets 
Chest Press smith machine 275 2x2 sets, 295-315 2x1 sets,  255 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* birthday week and have porterhouse for days. eat well, lift well.

Wed July 15

morning
Squats 315-365-405x1
Back seated cable rows 160-170 3x2 sets, 160 5x2 sets 
Chest Press smith machine 225-255 3x2 sets, 245 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* the backoff 405x2 from last night got very good carry over this morning. blasted thru the routine singles very quickly. don't really log it but there are times i do 3-5 singles of the 315 before my legs get going and move on to the 365. today was just singles with no breaks.

afternoon
Squats 315-365-405-455x1, 405x2
Back seated cable rows 160-170-180-190-200 3x1 sets, 170 5x2 sets 
Chest Press smith machine 225-255 3x1 sets, 275 2x2 sets, 245 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets

Thur July 16

afternoon
Squats 315-365-405-455x1, 315x3
Back seated cable rows 160-170-180 3x2 sets, 160 5x3 sets | cable upright rows 160-170-180-190-200 3x1 sets 
Chest Press smith machine 225-255-275 2x2 sets, 255 5x4 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets

Fri July 17

afternoon
Squats 315-365-405-455x1, 405x3
Back seated cable rows 160-170-180 3x2 sets, 160 5x4 sets | cable upright rows 160-170-180 3x2 sets, 160 5x3 sets 
Chest Press smith machine 225-245-275 2x2 sets, 255 5x6 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets

* old guy at gym told me how bad the upright row is to my shoulders because thats how he got injured. i just said it never bothered me, just to keep conversation quick and get back my 6ft+ distancing bubble...
* these cable upright rows i'm doing are a totally different motion compared to a barbell/dumbell. the resistance angle is very different. free weight upright rows make you pull from your feet up (all Y forces).  the cable uprights im doing is pulling from a resistance line about 3ft in front of me. im pulling up and back. lots of Y forces but definitely has an X component to it. seems to work because i can pull almost the entire weight stack routinely without injuring anything. i keep it at 160-180 most of the time to minimize fatigue to my core.


Sar July 18

afternoon
Squats 315-365-405-455x1, 425x1
Back seated cable rows 160-170-180 3x2 sets, 160 5x4 sets | cable upright rows 160-170-180 3x2 sets, 160 5x4 sets 
Chest Press smith machine 255-275 2x2 sets, 255 5x4 sets, 265 5x1 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets

320
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 05, 2020, 09:54:09 am »
July 5-11, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 10

BW 194-198lb

July Week 2 of 5

Sun July 5

morning
Squats 315-365-405x1,
Back seated cable rows 160-170-170-170x3
Chest Press smith machine 275-275-275-275x2, 275-275x3
Calf Raise seated 2x45lb, 5x4 sets

afternoon
Squats 315-365-405-425x1,
Back seated cable rows 170-180-190-190-190x3 | bw chins neutral bw 3x4 sets
Chest Press smith machine 275-275-275-275x2, 275-275x3
Calf Raise seated 2x45lb, 5x4 sets, 2x45lb+25lb 5x1 sets

night
Squats 315-365-405x1,
Back seated cable rows 170-180-190-190-190x3 skip | bw chins neutral bw 3x4 sets
Chest Press smith machine 275-275-275-275x2, 275-275x3 skip
Calf Raise seated 2x45lb, 5x4 sets, 2x45lb+25lb 5x1 sets skip

* tried to see if i can overshoot the 405 better than this lunch workout. ate more and sleep better. new gym is only 5 mins away so why not. 455 not today. smith chest pressing probably adding too much fatigue. did minimal squat and chins routine.

Mon July 6

morning
Squats 315-365-405x1,
Back seated cable rows 160-160-170-170x3 | bw chins neural 3x3 sets
Chest Press smith machine 275-275-275-275x2,
Calf Raise seated 2x45lb, 5x4 sets

* lowered intensity on the chest pressing by keeping reps to doubles for the morning workout.

afternoon
Squats 315-365-405-425x1,
Back seated cable rows 160-160-170-170x3 skip | bw chins neutral 3x2 sets, 5x2 sets
Chest Press smith machine 275 2x4 sets, 295 2x2 sets
Calf Raise seated 2x45lb, 5x4 sets

* 425 was not very heavy. could have used 455 but don't want an unhealthy grinding rep. will freshen up some more. will get 455 by wed.

night
Squats 315-365-405-425x1,
Back seated cable rows 160-160-170-170x3 skip | bw chins neutral 5x2 sets
Chest Press smith machine 275 2x2 sets, 295 2x2 sets
Calf Raise seated 2x45lb, 5x4 sets

* another triple day workout. lol. making up for the lost workouts during shelter in place. once a day was horrible. good thing i was fat at the beginning so the caloric deficit was very timely.

Tue July 7

morning
Squats 315-365-405x1,
Back seated cable rows 160-160-170-170x3 skip | bw chins neutral 3x2 sets, 5x2 sets
Chest Press smith machine 275-275-275-275x2,
Calf Raise seated 2x45lb, 5x4 sets

afternoon
Squats 315-365-405-425x1,
Back seated cable rows 160-160-170-170x3 skip | bw chins neutral 3x4 sets
Chest Press smith machine 275-275x2, 295-295x2
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2sets

night
Squats 315-365-405x1,
Back seated cable rows 160-160-170-170x3 skip | bw chins neutral 3x2 sets, 5x2 sets
Chest Press smith machine 275-275x2, 295-295x2 skip
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2sets skip

Wed July 8

morning
Squats 315-365-405x1,
Back seated cable rows 170-170-170-180x3 | bw chins neutral 3x2 sets
Chest Press smith machine 275-275-275x2,
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets

* just one workout this afternoon before i head into a 4-night work week. been a long while since i've worked 4 night straights. might ask for the sat off if i feel very tired.

afternoon
Squats 315-365-405-455x1,
Back seated cable rows 170-170-170-180x3 | bw chins neutral 3x2 sets, 5x1 sets
Chest Press smith machine 275-275-275x2, 295x2
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets

* did a 2pm workout and came back home for another nap before going to work. i was not able to get a lot of daytime sleep so i did my afternoon workout early. 455 was not very heavy.

Thur July 9

afternoon
Squats 315-365-405-455x1,
Back seated cable rows 170 3x5 sets,  180x3 | bw chins neutral 3x2 sets
Chest Press smith machine 275 2x5 sets
Calf Raise seated 2x45lb 5x2 sets

Fri July 10

afternoon
Squats 315-365-405-455x1,
Back seated cable rows 170 3x5 sets,  180x3, mustache grip 100-120-130-140-150 5x2 sets  | seated lat pulldown machine 150-170-190 5x1 sets, 225 5x1 sets
Chest Press smith machine 275 2x6 sets, 225 5x4 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets

Sat July 11

afternoon
Squats 315-365-405-455x1,
Back seated cable rows 170-180-190x3 180 3x2 sets, 170 3x2 sets  | seated lat pulldown machine 180-190-200-210x5, 220 3x2 sets
Chest Press smith machine 275 2x2 sets, 275 3x2 sets, 225 5x6 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip


321
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 28, 2020, 12:56:08 pm »
Jun 28 - July 4, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 9

BW 194-198lb

July Week 1 of 5

Sun Jun 28

morning
Squats 315-315-315-315-315x1
Rows cable rows 160-160x3, 170-170-170x3, 170x5 skip
Chest Press smith machine 225-225-225x2, 225-225-225x3

afternoon
Squats 315-365-405x1, 315x2
Rows cable rows 160-160x3, 170-170-170x3
Chest Press smith machine 275-275-275-275x2, 285-285-285x3

* legs tired but coordination is very good. the double workouts are working very well. some good sleep and il be 455 by wed again.

Mon Jun 29

morning
Squats 315-315-315-315-315x1
Back chins neutral grip bw-bw-bw-bw-bwx3 
Chest Press smith machine 225-225-225x2, 225-225-225-225x3

* had to keep the squat morning routine to 315 because it was not getting any more explosive. forgot that i'm very lean 196lb right now. can't be doing the same routine when i was 210+

afternoon
Squats 315-365-405-425x1,
Back seated cable rows 160-160x3, 170-170-170x3 
Chest Press smith machine 275-275-275-275x2, 285-285x3

* need to cut down the volume of the chest pressing because my lowerback is starting to get jello. could have done 425+ on squat but i know my back is not recovered yet. the form felt compromised a little. will come back stronger tmrw.

Tue Jun 30

morning
Squats 315-365-405x1
Back chins neutral grip bw-bw-bw-bw-bwx3 
Chest Press smith machine 225-225-225x2, 225-225-225x3

* bw 194lb. squat still feel good. will be stronger later. looking forward to it.

afternoon
Squats 315-365-405x1,
Back seated cable rows 160-160x3, 170-170-170x3 
Chest Press smith machine 275-275-275-275x2, 275-275x3, 285-285x3

* did not recover squat from the morning workout. bw too low. forgot that i'm skinny now. will keep morning very light tmrw.
 
night
Squats 315-365-405-425x1,
Back seated cable rows 140-150-160-160-170x3, 180-190x2 
Chest Press smith machine 275-275-275-275x2, 275x3

* a friend from gym recommended i check out another gym close by because they have new platforms. my 2nd workout was 12:30pm so i had time to eat and sleep. i performed a lot better because i was not as empty. the food i ate was still there. makes a big difference when im not fat.
basically the same equipment as my main gym but no elieko bar. the cable rowing goes to 200lbs so i'm happy with the rowing. can only go 180 because i start getting pulled up at 190

Wed July 1

morning
Squats 315-365-405x1
Back seated cable rows 160-160-170-170-180-180-180x3 
Chest Press smith machine 275-275-275-275x2, 275x3

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-160-170-170-170x3  | bw chins neutral grip 3x4 sets
Chest Press smith machine 275-275-275x2, 275-275x3, 285x3, 285x5

Thur July 2

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-160-170-180x3, 190-190-190x3  | bw chins neutral grip 3x4 sets
Chest Press smith machine 275-275-275-275x2, 275-275x3, 285x3
Calf Raise seated 2x45lb, 5x4 sets, 3x45lb 5x1 sets

* i lift better lately if i ate within a couple of hours before a workout. bw still in the 194-196lb but i feel a lot stronger when i'm not fasted. ate at 7am. woke up noon and ate again. slept for a few more hours and afternoon workout at 430pm. this other gym does not have a 1-hr limit so i went and took my time.

Fri July 3

morning
Squats 315-365-405x1
Back seated cable rows 170-180-190-190x3, 200x2  | bw chins neutral grip 3x4 sets
Chest Press smith machine 275-275-275-275x2, 275-275x3
Calf Raise seated 2x45lb, 5x4 sets

* short work week and got the 4th of July holiday off. will lift twice a day until wed. been awhile since i've done this so have to be eating better.

afternoon
Squats 315-365-405-455x1, 405-405x1
Back seated cable rows 170-180-190-190-190x3 | bw chins neutral grip 3x4 sets
Chest Press smith machine 275-275-275-275x2, 275-275x3
Calf Raise seated 2x45lb, 5x4 sets

* added all the neutral grip chinsx3 i've been doing for the lats. i keep the reps very low to 3 because i want to keep my elbows healthy for the heavy chest press.

Sat July 4

morning
Squats 315-315-315-315-315x1
Back seated cable rows 160-170-170-170x3  | bw chins neutral grip 3x4 sets
Chest Press smith machine 275-275-275-275x2, 275-275x3
Calf Raise seated 2x45lb, 5x4 sets

* that 455-405-405 yesterday afternoon is hard to recover from at this bw. 315 after 5 singles still was not explosive. called it and will rest and eat better for the afternoon workout.

afternoon
Squats 315-365-405-455x1,
Back seated cable rows 170-180-190-190-190x3  | bw chins neutral grip 3x2 sets, 10x1 sets
Chest Press smith machine 275-275-275-275x2, 275-275x3, 285x3
Calf Raise seated 2x45lb, 5x4 sets

* that 405-405x1 from yesterday was too much for my recovery. got 455 but was spent after that. i like being lean right now and still get 455. i just have to be more mindful of my volumes so i dont get lit up.

322
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: June 26, 2020, 12:41:37 am »
bend knee, pause for more gains and get up.  :headbang:

<a href="http://www.youtube.com/watch?v=72rbu1hx7Fo" target="_blank">http://www.youtube.com/watch?v=72rbu1hx7Fo</a>

323
Pics, Videos, & Links / Re: Kingfush Unlisted Training Vids
« on: June 25, 2020, 06:50:32 pm »
back to my favorite squat setup - eleiko bar and weights, and a very forgiving wood platform.

455@ 196lb.
<a href="http://www.youtube.com/watch?v=-4qprYc8Ki4" target="_blank">http://www.youtube.com/watch?v=-4qprYc8Ki4</a>

324
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 21, 2020, 10:27:54 pm »
this is baby me with all the gains already. you can tell this thic black looking asian is going to lift heavy things later. i was born 10.5lbs.




325
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 21, 2020, 07:25:04 pm »
Jun 21-27, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 9

BW 194-198lb

June Week 4 of 4

Sun Jun 21

Squats 225-315-365-405, 315x5
Rows double arm row 145-155-165-180x3, 165-165-165x5 | one arm cable upright row 50-50,55-55x3
Inclined Chest Press smith machine 185-185-225x2, 225-225-225-225x3
Abs declined bench cable situps 55-65-75-75x3

* reserved a 1-hr time slot (required for now) at 24hr fitness gym which opens tmrw. im still keeping this back up gym for a few more weeks until i'm sure that il get a spot daily.

Mon Jun 22

morning
Squats 225-315-365-405, 405-405-405x1
Rows one arm cable upright row 55,55-55x3 | bw chins neutral 5-5
Chest Press smith machine 275-275-275x2, 275x5

* at 24hr fitness
* the squat setup felt very good as expected. elieko bar and a very forgiving floor. could have 440 already in the morning at this 196lb bw.  too bad i only get to reserve one 1-hr session a day. lifting at my other gym in the afternoon.

afternoon
Squats315-365-405, 405-405-405x1
Rows bw chins neutral 5-5

* at fitness 19
* went gym hoping and tried another commercial gym close by but this one is not limited to a 1-hr only session. very new equipment but the elieko bar in 24hr is enough to keep me there. the life fitness cable pulldowns only go 2:1 and i can't do my rowing because of lack of weight. the 2:1 only maxes at 50lb effective. will go 24hr fitness again trmw for my main workout and do my rowing and abs on the little gym. the decline bench i tried at this gym for my ab work has a lifted foot support which totally screws up the pulling action when you are nearing the top ROM of the situp. feels like it disables some strong hip muscles and i can't finish the rep properly. legs have to be curled down like a leg extension. can't complain. gyms opening now.


Tue Jun 23

morning
Squats 315-365-405, 405-405x1, 425x1
Rows cable rows 140-150-160x3, 150-150x3
Chest Press smith machine 275-275x2, 295-295-295x2

afternoon
Squats 315-365-405, 315x3
Rows cable rows 155-155-165-165-180-190x3 | bw chins neutral wide bw-bw-bwx3
Chest Press smith machine fat bar 185-185-225-225-275x2, 275x1, 225-225-225x3

* got another per month membership on a smaller commercial gym fitness19 thats also 10mins away. the smith there has a fat bar and it threw me off a little but both commercial gyms now have a wood platform which makes it a lot more comfortable to squat on. the 24hr has a 1-hr time limit. people losing their patience because some dont let others work in because of the covid.

Wed Jun 24

morning
Squats 315-365-405, 315x2
Rows cable rows 140-150-160x3, 150-150x3 skip | bw chins wide neutral bw-bw-bwx3
Chest Press smith machine 225-225-225x2, 225-225-225x3

* first time in a while i have a workout before sunrise. i will do my second workout at 5pm later.

afternoon
Squats 315-365-405-455, 315x2
Rows cable rows 140-150-160-170x3, 170-170-170x3, 170x5
Chest Press smith machine 225-225-225x2, 225-225-225x3

* bw 196 and still able to get a non-grinding 455. 475 would have been a very good fight but il probably not get it. took vid and upload soon. have to work. 2nd wave of virus in CA and it looks like another round of shelter in place. placing an order for an 28mm oly bar. don't know how i'm going to fit a platform with my car on the garage but looking at that option too.

455@196lb. first week back to commercial gym
<a href="http://www.youtube.com/watch?v=-4qprYc8Ki4" target="_blank">http://www.youtube.com/watch?v=-4qprYc8Ki4</a>

Thur Jun 25

afternoon
Squats 315-365-405-455, 315x2
Rows cable rows 160-170-170-170x3
Chest Press smith machine 275-275-275-275x2, 295-295x2

Fri Jun 26

afternoon
Squats 315-365-405-425, 315x2
Rows cable rows 160-160-160x3, 170x3, 170x5
Chest Press smith machine 275-275-275-275x2, 295-295x2

Sat Jun 27

afternoon
Squats 315-365-405-425,
Rows cable rows 160-160x3, 170-170-170x3, 170x5
Chest Press smith machine 275-275-275-275x2, 295-295x2, 285x3

326
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 21, 2020, 03:17:37 pm »
Quote from: LBSS on June 21, 2020, 10:01:59 am
happy father's day, your kid is cute as hell

thank you. baby Leo knows the squat command and does a rep or two when i say it. lol. perfect form with no shoes, also sips a spoon or two of whey protein for more gains.  :strong:

pic taken 6 months with all the baby cuteness still in tact. quads are solid already. does stair crawling workouts daily.


327
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 14, 2020, 11:01:06 pm »
Jun 14-20, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 8

BW 194-198lb

June Week 3 of 4

Sun Jun 14

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-120x5, 140x5, 130-130x5,
Inclined Chest Press smith machine 185-185x2, 225-225x2, 225x3

Mon Jun 15

Squats 225-315-365-405, 315x5
Rows double arm row 130-130x3, 140x5, 155-165-175x3, 165-165x3, 155-155x3
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3 | dips bwx10

* found a good way to brace my legs on the cable rowing and raised the resistance up a few more lbs.

Tue Jun 16

Squats 225-315-365-405, 315x5
Rows double arm row 130-145-155-165-180-190x3, 165-165-165x5
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3
Abs declined bench cable situps 20x10, 25x8

* been doing the weighted abs more frequently now so added them back to the log. squat routine getting quicker now because i don't rest as long anymore. feeling a lot stronger when i'm not in a big calorie deficit. will go straight to 315 tmrw.

Wed Jun 17

Squats 225-315-365-405, 315x10
Rows double arm row 145-155-165-180-190x3, 165-165-165x5
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3
Abs declined bench cable situps 25x10, 30x5, 30x3

* felt strong on the squats and decided to go 315x10. i could have done 425 today but still don't feel like doing very heavy on this setup. the lack of bar knurl is messing with my form. if i explode very quickly at the hole from the pause, the bar rolls out of position. wanted to bring my own center knurled bar but all sources are still out of supply.

Thur Jun 18

Squats 225-315-365-405, 315x5
Rows double arm row 145-155-165-180x3, 165-165-165x5
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3
Abs declined bench cable situps 25-30x5, 35-40x3

* maintaining 194-196lb bw eating 2900-3000kcal per day split into 4 equal meals.

Fri Jun 19

Squats 225-315-365-405, 315x5
Rows double arm row 145-155-165-180x3, 165-165-165x5 | one arm cable upright row 50-50-50x3, 60x3
Inclined Chest Press smith machine 185-185-225x2, 225-225-225-225x3
Abs declined bench cable situps 25x5, 35-45-60x3

* inclined chest press felt good. did 4 sets this afternoon. will move up to 245-255 soon.

Sat Jun 20

Squats 225-315-365-405, 315x5
Rows double arm row 145-155-165-180x3, 165-165-165x5 | one arm cable upright row 50-50-50x3, 60x3, 55-55x3
Inclined Chest Press smith machine 185-185-225x2, 225-225-225-225x3
Abs declined bench cable situps 45-55-65-75-90-90-75x3

328
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 07, 2020, 10:40:11 pm »
Jun 7-13, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 7

BW 194-198lb

June Week   2 of 4

Sun Jun 7

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-120x5 | one arm 60-60x5
Inclined Chest Press smith machine 185-225-225x2

* bump up calories by eating more tilapia fillets. everything feeling stronger now. bw steady at 194lb

Mon Jun 8

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-120-130-130-130x5 | one arm 60-60x5 rest
Inclined Chest Press smith machine 185-185-225-225x2

Tue Jun 9

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-120-130-130-130x5 | one arm 60-60x5 rest
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3

* lots of improvements on the inclined press. im using a jones machine but lock the horizontal pins. the weight feel very close to free weights. the smith i used at 24hr fitness is already up to 315+lb. there is no way i'm doing that with this machine.

Wed Jun 10

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-120-130-130-130x5, 140-155x3| one arm 60-60x5 rest
Inclined Chest Press smith machine 185-185x2, 225-225-225x3 | bw dips 5-5-5

Thur Jun 11

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-120-130-130x5, 145-155-155x3 | one arm 60-60x5 rest
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3 | bw dips 5-10-10

Fri Jun 12

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-130-130x5, 145-145-145x5
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3 | bw dips x10

Sat Jun 13

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-130-130x5, 145-145-145x5
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x2 | bw dips x10-10

* inclined pressing weak because of the added dips. dips hit triceps more so i like adding them for the summer lean look.

accumeasure caliper at 5mm (8%BF). 196lb. added progress pic because next week will be the 8th week of the leaning down. il slowly go up to maintenance calories again ~ 2700-2900kcal. cant find a good before pic but this one looks like im really bloated. posing with mini-me




329
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 31, 2020, 10:35:00 pm »
May 31 - Jun 6, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 6

BW 194-198lb

June Week   1 of 4

Sun May 31

Squats 225-315-365-405, 315x5
Rows double arm row 90-100-110x5, 100-100x5, 110-110x5, 120x5  | bw chins x5-5
Inclined Chest Press smith machine 185-185x2, 215-215x3, 185x7

* gym owner explained to me that the spiral handles attachment hit the back better because it disengages your arms by taking your little two fingers out of the gripping. i can see how that helps but didn't know from all the years i spent doing rows that a simple grip modification makes so much difference. rowing to target the right muscles is a lot more complicated than the squat.
* also found a way to use a 1:1 weight stack using the latpulldown instead of the cable crossover station for my rows.

Mon Jun 1

Squats 225-315-365-405, 315x5
Rows double arm row 100-110-120-130-140-150x5, 120-130x5  | bw chins x5-5
Inclined Chest Press smith machine 185-185x2, 215x5

* nothing over 150lb on the rowing because i get pulled up. still felt good ROM on the 150lb

Tue Jun 2

Squats 225-315-365-405, 315x5
Rows double arm row 100-120-130-140x5, 120-130x5, 130x10, 140x5  | bw chins x5-5
Inclined Chest Press smith machine 185-185x2, 215x5, 205-205x3

Wed Jun 3

Squats 225-315-365-405, 315x5
Rows double arm row 100-120-130-140x5, 130-130-130x5 | bw chins x5-5
Inclined Chest Press smith machine 185-185x2, 215x5, 205-205x3

Thur Jun 4

Squats 225-315-365-405, 315x5
Rows double arm row 120-130-140x5, 130-130-130x5 | one arm 60-70x5,  60-60x5
Inclined Chest Press smith machine 185-185x2, 215x5, 215-215x3

* did the one arm row using a spiral grip attachment and it felt very good.

Fri Jun 5

Squats 225-315-365-405, 315x5
Rows double arm row 130-130-120-120x5 | one arm 60-60-65-65x5
Inclined Chest Press smith machine 185-185x2, 215x5, 215-215x3

Sat Jun 6

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-120-130x5 | one arm 60-60-60x5
Inclined Chest Press smith machine 185-185x2, 215x5, 215-215x3


330
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 24, 2020, 09:51:46 pm »
May 24-30, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 4

BW 194-198lb

May Week   4 of 4

Sun  May 24

Squats 225-315-365-405
Rows one arm row 60-60-60x3  | bw chins x12-4-4
Inclined Chest Press smith machine 185-185-205x2, 205x5, 135 x12-4-4 30sec reset
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest

Mon  May 25

Squats 225-315-365-405
Rows one arm row 60-60-60x3  | bw chins x12-8
Inclined Chest Press smith machine 185-185-205x2, 205x5, 135 x13-5-2 30sec reset
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest

Tue  May 26

Squats 225-315-365-405
Rows double arm row 160-180-200-220x3, 180x5  | bw chins x5
Inclined Chest Press smith machine 185-185x2, 205x5, 155 x10-10 30sec reset
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest

Wed May 27

Squats 225-315-365-405
Rows double arm row 80-90-100-110x3, 95x10  | bw chins x5
Inclined Chest Press smith machine 185-185x2, 205x5, 155 x10-10 30sec reset
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest

Thur May 28

Squats 225-315-365-405
Rows double arm row 90-100-110x3, 90x5-5  | bw chins x5-5
Inclined Chest Press smith machine 185-185-205-215-215x2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest

Fri May 29

Squats 225-315-365-405
Rows double arm row 90-100-110x3, 95-95x10, 100x5, 110-110x5  | bw chins x5-5
Inclined Chest Press smith machine 185-185-205x2, 215-215x3
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest

Sat May 30

Squats 225-315-365-405, 315x3
Rows double arm row 90-100-110x3, 100-100x5  | bw chins x5-5
Inclined Chest Press smith machine 185-185-205-215x2, 225x1, 185x5

* removed cardio. bw steady at 194-196 so i started eating a little more rice. felt very good and added a little backoff 315x3. the double arm rowing i'm doing is using a spiralstrength grip and it also feels very good on the mid back contraction. grip is awesome too.






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