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Messages - Kingfish

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Progress Journals & Experimental Routines / Re: Kingfush

« on: March 31, 2024, 11:35:06 am »

Mar 31 - April 6, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

April Week 1 of 4 BW 198-202

Sun Mar 31

6:30 am
Paused Squats 315-315-315 REST
Iso Hammer Strength Inclined Press Machine ~135 80-80-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90-100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

2:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-70-80 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

* still no 475. need more recovery.

Mon April 1

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

* still not very strong. no muscle tenderness. just need more recovery.

Tue April 2

6:30 am
Paused Squats 315-315-315, 405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

* stronger this morning compared to pass few days. will eat better too and a midday nap. temporary work schedule 9:30-3:30pm until 3rd week of april. wasted first week recovering from the high intensity workouts i did in hawaii but it felt so good at that time. lol

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

* this is better. will keep the other exercises to bare minimum and see if i can hit 495 in the next few days.

Wed April 3

6:30 am
Paused Squats 315-315-315, 405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

* bw at gym 202lb. had a good nap too at work. have one of those regen rooms and passed out at noon. need to eat more white rice. thats how it worked at hawaii. lots of sushi and poke bowls. total calories probably same but with high carb share.

Thur April 4

6:30 am
Paused Squats 315-315-315, 405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

* not even as strong as yesterday. under the weather a little bit. taking zicam before it becomes a full blown colds. always works.

Fri April 5

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80x5, 125x7
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-120 x5

Sat April 6

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 90 max 60-70-80 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-80 x5, 90x2
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

* did not get good midday nap. could have been at 475 already.

Progress Journals & Experimental Routines / Re: Kingfush

« on: March 24, 2024, 10:43:09 am »

Mar 24-30, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Mar Week 4 of 4 BW 198-202

Sun Mar 24

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Seated Lateral Raise Machine - One Arm ~ 80 max 50-60 x5

* resting the squat. did not get a midnight snack. deep and long sleep.

2:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-80 x5
Seated Lateral Raise Machine - One Arm ~ 80 max 70-80 x5

* still fatigued. can't expect too much from this lean bw.

Mon Mar 25

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Seated Lateral Raise Machine - One Arm ~ 110 max 80-100 x5

* tried to find out where my form starts to break down on the seated lateral raise machine. did 100x5 and still got a clean full ROM. will keep that at 100 on good days, probably 80-90 to maintain.

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70 x5
Seated Lateral Raise Machine - One Arm ~ 100 max 80-90 x5

Tue Mar 26

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Seated Lateral Raise Machine - One Arm ~ 110 max 80-90 x5

4:30 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 90-90 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70 x5
Seated Lateral Raise Machine - One Arm ~ 110 max 80-100 x5

* the 495 was ok but slower than what i planned. will not get it tmrw without getting too much fatigue, so better to just skip it. lateral raises on machine using 100 got full ROM with strict form. max now set at 110. full stack is at 200 so i have a long ways to go.

Wed Mar 27

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 90-90-90 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125 x5 REST
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Seated Lateral Raise Machine - One Arm ~ 110 max 90-90 x5

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 90-90 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70 x5 REST
Seated Lateral Raise Machine - One Arm ~ 110 max 80-100 x5 REST

Thur Mar 28

6:00 am
Paused Squats 315-315-315,405 REST
Iso Hammer Strength Inclined Press Machine ~135 90-90-90-125-90 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-125-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Seated Lateral Raise Machine - One Arm ~ 110 max 90-100-110 x5

* back not very comfortable during sleep. sign to give it more recovery. skipped squats this morning and see if i feel more fresh later. lateral raise machine with 110 still getting full ROM with strict form. right shoulder is stronger in this exercise. work is on a 930-330pm schedule for the next few weeks for maitenance shutdown. enjoying my early afternoon workouts. not getting a middday nap yet but will figure out where to nap at noon during lunch break.

3:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Seated Lateral Raise Machine - One Arm ~ 110 max 90-100-110 x5

* core still fatigued. will need another day of recovery routine.

Fri Mar 29

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 90-90-90 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Lateral Raise Machine - One Arm ~ 110 max 100-110 x5

3:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 110-120 x5

Sat Mar 30

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 80-80-80-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115-80-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

* still recovering from the 475+. something in my core not solid yet. leaking energy and making everything a lot harder.

3:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70-80 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 110-125 x5

Progress Journals & Experimental Routines / Re: Kingfush

« on: March 17, 2024, 09:16:40 am »

Mar 17-23, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Mar Week 3 of 4 BW 198-202

Sun Mar 17

4:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-70 x5

* leaving early morning for 5 day hawaii trip. gym there has the same things.

6:00 pm honalulu (9pm SF)
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

* had a midday sushi box after the 5hr flight to hawaii, then a little rest at hotel before the afternoon workout. felt very good. its hot in here. the gym is also a little dimmer than i remember.

Mon Mar 18

5:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5 SKIP
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

Tue Mar 19

5:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

* 3rd day here in hawaii (kapolei disney)and the poke combo multi times a day is getting me stronger. i might go for 495 later if i don't get too tired from today activities. the 455 this morning felt very good. il get 475 again later at least.

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

* could have gotten 495 on how the 405 felt. decided to play it safe and use 475 instead. no crawling or slowing down with this weight. could do 475 again tmrw. want to keep myself fresh and not get any fatigue because i'm on vacation..

Wed Mar 20

5:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

* the 405 was so fast. il overpower the 475 buy a lot, and a 495 would be perfect. got the heavy single without any big crawl. did not fatigue supporting muscles. very happy to get 495 at 202lb. took my bw weight this moring at gym. probably 198-200 dry out of bed. more poke bowl later.
* gym peeps here very serious about the wiping down after use. this was strict during the covid time but SF got loose on these after a while. over here at kapolie 24hr, its frowned upon to not wipe. lol. maybe because tis 80s outside and most peeps are a mess.

Thur Mar 21

5:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

* form still felt very good. might get 495 again later but will still be have happy with a 475. the hawaii gym atmosphere is very positive.

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

* leaving for SF tmrw morning. will squeeze in another morning workout at 4am. flight leaves 9am. very relaxing vacation here in disney aulani. gym routine very good too. thinking about a mid-night snack later at 1-2am for a stronger mornign workout, nap and wake up 3:30am .

Fri Mar 22

5:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

* did a quick midnight meal after sleeping 9:30pm-1:30am. sushi and rice then nap again. gym at 4am. felt very good already because my stomach is not empty. got 495. bw still at 200-202 max. the back to back 495 was within 12hrs. not common for me to be this strong at this bw.
* flying to SF from hawaii at 9am. will get home 2pm hawaii time, 5pm SF time. will 2nd workout if i don't feel very tired.

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70 x5

* still felt very strong but decided to stop at 475. very happy with the progress and the vacation.

Sat Mar 23

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70 x5
Seated Lateral Raise Machine - One Arm ~ 80 max 40-50-60 x5

* i still tried to get a stronger morning workout but eating a midday night snack of sweet potatoes. did not work this time. i'm fatigued from yesterday's 495+475 combo. i could have gotten a 455 but prefer to give myself more time to get fresh. maybe another 475 this afternoon if my midday nap makes a big difference.
* added the seated lateral raise machine to my log. been doing it only because i'm waiting on the bicep/tricep machine most of the time. might as well kill time doing something. fould the most comfortable way of doing it and now i'm enjoying the soreness from it.

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70 x5
Seated Lateral Raise Machine - One Arm ~ 80 max 60-70 x5

* 4 singles of 495 this week. this afternoon is a little slower than the morning one in hawaii. still healthy enough to recovery to at least a 475 tmrw afternoon. nothing heavy tmrw morning. the heavy singles are getting slower.

Progress Journals & Experimental Routines / Re: Kingfush

« on: March 10, 2024, 11:19:07 am »

Mar 10-16, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Mar Week 2 of 4 BW 198-202

Sun Mar 10

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5
Seated Bicep Curl Machine ~ 155 max 80 x5
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm~ 80 max 40-50 x5

Mon Mar 11

6:00 am
Paused Squats 315-315-315,405-475, 315x5
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Machine Row - ~ 160 max 80-100-120x5, 120x10
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

* will be busy at work later so did my 455+ this morning because I felt ready now. did also a 315x5 to get myself warmer. cold mid 40s this morning.

1:30 pm
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-125 x5

Tue Mar 12

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-135 x5,
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Machine Row - ~ 160 max 80-100-120x5, 120x10 REST
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5,
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Machine Row - ~ 160 max 70-80 x5

Wed Mar 13

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5, 80 x10
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Machine Row - ~ 160 max 100 x5, 120x10
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

Thur Mar 14

9:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Machine Row - ~ 160 max 100 x5, 120x10 REST
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

5:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 90 x5

* left gym early. other things will be done at home using functional trainer.

Fri Mar 15

9:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5 REST
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5 REST
Seated Machine Row - ~ 160 max 80 x10
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max REST

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5 REST
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5

Sat Mar 16

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80 x5

2:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70-60 x5
Seated Machine Row - ~ 160 max 80 x10
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max REST

Progress Journals & Experimental Routines / Re: Kingfush

« on: March 03, 2024, 10:27:03 am »

Mar 3-9, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Mar Week 1 of 4 BW 198-202

Sun Mar 3

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-90 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5
Seated Bicep Curl Machine ~ 155 max 80 x5
Decline Bench Weighted Situp - 30 max 20-25x5 Rest

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 90-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90-100-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Decline Bench Weighted Situp - 30 max 20x5

* lean bw of 196-198 dry in the morning for days now. getting lean for Hawaii vacation in 2 weeks march 17. not getting 495 anytime consistently at this lower weight. 475 is still recoverable daily - i just did a back to back 475 recently. might try to squeeze in a 1-2/week 495 but that means i have to cut more volumes/intensity of everything else.

Mon Mar 4

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-125-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5
Seated Bicep Curl Machine ~ 155 max 80-80 x5
Leg Raises bw-bw x5

* tried doing leg raises instead of the weighted situps. theres a high chance that i get some lower back soreness with the decline bench situps the moment i do too much ROM and curl my whole body towards my quads, instead of just doing the ROM for the abs.

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5
Seated Bicep Curl Machine ~ 155 max 80 x5 REST
Leg Raises bw-bw x5 REST

Tue Mar 5

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5
Seated Bicep Curl Machine ~ 155 max 80-80 x5 REST
Leg Raises bw-bw x5 REST

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125 x5

* busy at work. did not have a lot of time at gym.

Wed Mar 6

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-125 x5

8:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5

* resting the afternoon workout. came to gym late and hungry.

Thur Mar 7

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5

* felt very strong already in the morning. did the 455+ in case work is very busy again later and will be forced to lift very late. I checked my YouTube content and saw that I was maintaining a daily 495 and some rare 495+ including a PR 545 with a bodyweight of 210lb peaking up to 216lb (tagged on vid title). I'm lucky to be over 200lb dry in the morning now. I still prefer to be this lean for health reasons but still like the idea that I can peak to a 495 if I plan it right.

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5

Fri Mar 8

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40 x5
Seated Bicep Curl Machine ~ 155 max 80 x5
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5

Fri Mar 8

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80-125 x5
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

5:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5
Seated Bicep Curl Machine ~ 155 max 80-80 x5

Progress Journals & Experimental Routines / Re: Kingfush

« on: February 25, 2024, 02:20:12 pm »

Feb 25 - Mar 2, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Feb Week 4 of 4 BW 198-202

Sun Feb 25

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 90 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine ~ 155 max 110 x5
Decline Bench Weighted Situp - 30 max 20-25x5
Cardio - Inclined Walking 30min 3mph, 1.5miles. 20min@9%, 5 min@12%, 5min@10%

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-80-90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Decline Bench Weighted Situp - 30 max 25x5

Mon Feb 26

6:00 am
Paused Squats 315-315-315-405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-80-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Decline Bench Weighted Situp - 30 max 27.5 x5

8:30 pm
Paused Squats 315-315-315-405-455
Iso Hammer Strength Inclined Press Machine ~135 90-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Cardio - Inclined Walking 30min 3mph, 1.5miles. 25min@9%, 5 min@12% REST

* another very busy work schedule so i had to take a late lunch. not very strong again on heavy squat but the rest of the routine is alright. bw before meal 2 of 2 after 11.5hr fasted is 197.5lb. the 455 was alright but i cannot maintain a daily 455+ if i force a 475-495 at a bw weight below 202-204.

Tue Feb 27

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 70-80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 70-80-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5
Seated Bicep Curl Machine ~ 155 max 80-90-110 x5
Decline Bench Weighted Situp - 30 max 27.5 x5 REST

* projected work schedule not too busy later so i will try get at least 475 in the afternoon. no 495 when i wake up in the 196-198 dry bw.

7:30 pm
Paused Squats 315-315-315-405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-125 x5
Decline Bench Weighted Situp - 30 max 20 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Cardio - Inclined Walking 30min 3mph, 1.5miles. 25min@9%, 5 min@12% REST

* not 475 strong yet. need more rest. lower bodyweight so not really feeling bad about it. hawaii vacation 3rd week of march.

Wed Feb 28

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 70-80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5
Seated Bicep Curl Machine ~ 155 max 80-90-110 x5 REST
Decline Bench Weighted Situp - 30 max 20x5

6:30 pm
Paused Squats 315-315-315-405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-125 x5
Decline Bench Weighted Situp - 30 max 20 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Cardio - Inclined Walking 30min 3mph, 1.5miles. 25min@9%, 5 min@12% REST

Thur Feb 29

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5
Seated Bicep Curl Machine ~ 155 max 80-90-110 x5 SKIP
Decline Bench Weighted Situp - 30 max 20x5

7:30 pm
Paused Squats 315-315-315-405-475
Iso Hammer Strength Inclined Press Machine ~135 80-125-80 x5
Standing Tricep cable pushdown - One Arm ~ 30 max 20 x5

Fri Mar 1

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 80-90-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90-125 x5 REST
Seated Chest Supported Cable Row - Two Arm 80-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine ~ 155 max 110x5
Decline Bench Weighted Situp - 30 max 20x5 REST

* did the chest supported rows at home using functional trainer + adjustable bench combo. used parallel grip attachment. very good ROM and squeeze at the top. better rhomboid action comapred to the hammerstrength row at gym.

7:00 pm
Paused Squats 315-315-315-405-455
Iso Hammer Strength Inclined Press Machine ~135 125-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90-125 x5 REST
Seated Chest Supported Cable Row - Two Arm ~ 150 80-90-160 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST
Seated Bicep Curl Machine ~ 155 max 110x5 REST
Decline Bench Weighted Situp - 30 max 20x5 REST

Sat Mar 2

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 80-90-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90-125 x5 REST
Seated Chest Supported Cable Row - Two Arm 80-100-140 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine ~ 155 max 110x5
Decline Bench Weighted Situp - 30 max 20x5 REST

1:00 pm
Paused Squats 315-315-315-405-475
Iso Hammer Strength Inclined Press Machine ~135 125-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90-100 x5
Seated Chest Supported Cable Row - Two Arm ~ 150 80-90-160 x5 REST
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80 x5
Decline Bench Weighted Situp - 30 max 20x5 REST

Progress Journals & Experimental Routines / Re: Kingfush

« on: February 18, 2024, 12:45:20 pm »

Feb 18-24, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Feb Week 3 of 4 BW 198-202

Sun Feb 18

6:00 am
Paused Squats 315-315-315,405 REST
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min 1.5miles 3mph@9%

4:00 pm
Paused Squats 315-315-315,405, 475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 90 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80 x5

* a little setback from last week. got greedy and did too many 495 too close together. my lowerback is not hurt and there is no pain anywhere but my leg explosiveness is still not back to top form. 475s are repeatable but i don't have the explosiveness on 405 yet to try another 495.

Mon Feb 19

9:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min 1.5miles 3mph@9%

3:00 pm
Paused Squats 315-315-315,405, 475
Iso Hammer Strength Inclined Press Machine ~135 125 x7
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60x10
Seated Bicep Curl Machine - One Arm ~ 80 max 80 x5
Cardio - Inclined Walking 30min 1.5miles 3mph@9%

Tue Feb 20

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 135-135 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60x10
Seated Bicep Curl Machine - One Arm ~ 80 max 70x7

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 135 x7
Seated Tricep Extension Machine - One Arm ~ 70 max 60x10 REST
Seated Bicep Curl Machine - One Arm ~ 80 max 70x7 REST
Cardio - Inclined Walking 30min 1.5miles 3mph@9%

* late workout. busy again at work. did not feel very strong after long fasted hours.

Wed Feb 21

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50x5
Seated Bicep Curl Machine - One Arm ~ 80 max 40-50x5

* back not very fresh from the multiple 135x5 seated inclined press. reduced back to 125s.

9:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5 REST
Iso Hammer Strength Seated Row - One Arm, ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60x10
Seated Bicep Curl Machine - One Arm ~ 80 max 80x5

Thur Feb 22

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 90 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 155 | 80 max 155x5 | 50x5

Fri Feb 23

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5 REST
Iso Hammer Strength Seated Row - One Arm, ~ 135 115 x5, 90x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 170|80 max 110x5 | 50x5

7:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125-45 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125-45 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 155 max 155-50x5

Sat Feb 24

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115 x5, 90x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 170 max 155x5
Decline Bench Weighted Situp ~ 40 max 10-15-20-25 x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125-45 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125-45 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 155 max 155-50x5

* got too excited doing situps this morning. back not very solid this afternoon. hawaii in 4 weeks. need to be beach ready

Progress Journals & Experimental Routines / Re: Kingfush

« on: February 11, 2024, 11:08:14 am »

Feb 11-17, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Feb Week 2 of 4 BW 198-202

Sun Feb 11

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 80-90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Seated Bicep Curl Machine ~155 155 x5

* could have gotten 455 but skipped it and see if i can get another 495 later. will lift early afternoon and watch football after.

3:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 80-90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Seated Bicep Curl Machine ~155 155 x5

Mon Feb 12

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-55 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 80-90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Cardio - Inclined Walking 30min 1.5miles @9% 143bpm HR max

* that 475+495 last saturday got me good fatigue. my HR 10-15pts higher on the cardio too. 405 was smooth and a good rep but not very explosive eough to get an easy 455. skipped it

6:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-55 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 80-90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5

* stopped at 405. need another light day for more recovery. will be back to normal tmrw morning.

Tue Feb 13

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-55 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 70-80-90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Cardio - Inclined Walking 30min 1.5miles @9% 120bpm HR max

* felt normal already but skipped the 455 just to make sure. il do 455+ later

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-55 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 70-80-90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5

Wed Feb 14

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-45 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 70-80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 40-50 x5

* completely recovered now. will go 475 or 495 later.

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-45 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 70-80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60-70 x5

Thur Feb 15

9:30 am
Paused Squats 315-315-315,405 SKIP
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-70-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 115 80-90-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60-70 x5

* skipped the morning squats. gym too busy and don't want to wait.

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-90 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 90-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min 1.5miles @9% 135bpm HR max

Fri Feb 16

9:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 100x3, 90x5
Iso Hammer Strength Seated Row - One Arm, low handle ~135 125x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60-70 x5

Sat Feb 17

9:30 am
Cardio - Inclined Walking 30min 1.5miles 25mins at @9% 5 mins @12%
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min 1.5miles 25mins at @9% 5 mins @12%

5:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115-125 x5

Progress Journals & Experimental Routines / Re: Kingfush

« on: February 06, 2024, 11:18:20 am »

Quote from: vag on February 06, 2024, 06:21:33 am

Since 495 is regular again lately, hit a 500-something single one day, just for the thug of it

i'm too old for this.

Progress Journals & Experimental Routines / Re: Kingfush

« on: February 05, 2024, 05:49:15 pm »

Feb 4-10, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Jan Week 5 of 5 BW 198-202

Sun Feb 4

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Seated Bicep Curl Machine ~155 155 x5
Cardio - Inclined Walking 30min 3mph @9% incline 119bpm HR max

3:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 120 x5 REST
Seated Bicep Curl Machine ~155 155 x5 REST

Mon Feb 5

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 100-100 x5
Seated Bicep Curl Machine ~155 155 x5
Cardio - Inclined Walking 30min 3mph 25min@9%+5min@12% 132bpm Max

10:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 125 x5

* very busy at work. had a late break. i was not very fasted because i ate a bunch of figs in the early afternoon to make sure i have some energy towards the end of my shift. the 475 was still alright. i was already 495 at this time last week. could have done the same if i lifted in the 5-6pm timeslot.

Tue Feb 6

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Standing Cable Tricep Extension - Rope - ~135 110-110 x5
Seated Bicep Curl Machine ~155 155 x5 REST
Cardio - Inclined Walking 30min 3mph@9% 129bpm Max

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 125 x5

Wed Feb 7

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 90-115 x5
Standing Cable Tricep Extension - Rope - ~135 100 x5
Seated Bicep Curl Machine ~155 155 x5 REST
Cardio - Inclined Walking 30min 3mph@9% 120bpm Max

7:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115 x5

Thur Feb 8

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115-115 x5
Standing Cable Tricep Extension - Rope - ~135 100 x5
Seated Bicep Curl Machine ~155 155 x5

7:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115 x5

Fri Feb 9

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115-115 x5
Standing Cable Tricep Extension - Rope - ~135 100-100 x5
Cardio - Inclined Walking 30mins 3mph@9% 120bpm HRmax

7:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115 x5

* no 495 yet this week. been busy at work. will try again tmrw afternoon.

Sat Feb 10

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 90-90 x5
Standing Cable Tricep Extension - Rope - ~135 100-100 x5

* squats felt good already in the morning. got 475. won't be worried if i don't get 495 later. another 475 is alright.

4:30 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 90-90 x5

* form was still alright. very happy to still get 495 after an already heavy morning routine.

Progress Journals & Experimental Routines / Re: Kingfush

« on: January 28, 2024, 11:28:12 am »

Jan 28 - Feb 3, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Jan Week 5 of 5 BW 198-202

Sun Jan 28

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 120 x5
Seated Bicep Curl Machine ~155 155 x5
Cardio - Inclined Walking 30min 3mph @9% incline

2:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 120 x5 REST
Seated Bicep Curl Machine ~155 155 x5 REST

* early afternoon workout then back home to watch nfl. hometeam looking very good

Mon Jan 29

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Seated Bicep Curl Machine ~155 155 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5 REST
Standing Cable Tricep Extension - Rope - ~135 110 x5
Seated Bicep Curl Machine ~155 155 x5 SKIP

Tue Jan 30

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5, 180x2
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 100-110 x5
Seated Bicep Curl Machine ~155 155 x5
Cardio - Inclined Walking 30min 1.5miles 3mph@9% 129bpm HR max

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5 REST
Standing Cable Tricep Extension - Rope - ~135 110 x5 REST
Seated Bicep Curl Machine ~155 155 x5 REST

* back to back 495.. woot. bw still sub 200 in the morning, 202ish after a big meal.

Wed Jan 31

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5 REST
Standing Cable Tricep Extension - Rope - ~135 100 x5
Seated Bicep Curl Machine ~155 155 x5 REST
Cardio - Inclined Walking 30min 1.5miles 3mph@9% 116bpm HR max

* my heart rate this morning is 13pts lower than yesterday with the same settings on the treadmill. will go vacation in hawaii next month. doing more cardio for more fat loss. will go progress on the push/pull doing 1 set/workout. i recover the squat faster if i keep the other routine down to a minimum

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5, 170x3
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5 REST
Standing Cable Tricep Extension - Rope - ~135 110 x5 REST
Seated Bicep Curl Machine ~155 155 x5 REST

* third straight day of 495. will back down to 475 so i don't get too fatigued.

Thur Feb 1

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~160 160 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5 REST
Standing Cable Tricep Extension - Rope - ~135 100 x5
Seated Bicep Curl Machine ~155 155 x5

8:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5,
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5 REST
Standing Cable Tricep Extension - Rope - ~135 110 x5 REST
Seated Bicep Curl Machine ~155 155 x5 REST

Fri Feb 2

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~160 160 x5
Cardio - Inclined Walking 30min 1.5miles 3mph@9% 118bpm HR max

6:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~160 160 x5
Standing Cable Tricep Extension - Rope - ~135 100 x5

Sat Feb 3

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~160 135-135 x5
Cardio - Inclined Walking 30min 1.5miles. 3mph: 20 min@9%+10min@12% 130bpm HR max. 363kcal burned

3:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~160 160 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Seated Bicep Curl Machine- ~170 155 x5

Progress Journals & Experimental Routines / Re: Kingfush

« on: January 21, 2024, 10:55:54 am »

Jan 21-27, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Jan Week 4 of 5 BW 198-202

Sun Jan 21

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Shoulder Press Machine ~125 100 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~155 155 x5

* the hammer strength vertical press machine rubber grips have been replaced so I did a set on it. the rubber grips are often damaged because the pressing motion puts a lot of stress on the handles. the machine is so uncomfortable to use when the handle has no cushion. my back feeling more tired than usual so I backed off the 170lb seated bicep curl down to 155 again. that's the only thing I changed on my routine.

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Shoulder Press Machine ~125 100 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~155 155 x5

Mon Jan 22

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Shoulder Press Machine ~125 100 x5 REST
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

* skipped the hammer strength shoulder press again because the rubber on grip are loose again. got a good 495 again. work schedule is good so was able to get to gym on time.

Tue Jan 23

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
+Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

5:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5 SKIP
Iso Hammer Strength Shoulder Press Machine ~125 100 x5 SKIP
Iso Hammer Strength Seated Row - One Arm ~125 125 x5 SKIP
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5 SKIP
Seated Bicep Curl Machine ~155 155 x5 SKIP

* gym so busy. was only able to use the singel arm pulldown machine. everything else not worth waiting on to do a single set. squats still felt solid coming from yesteradays 495. bw 202 at gym.

Wed Jan 24

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

* recovered enough to do 455 this morning but skipped it for more recovery for this afternoons top set. i only got a single 495 last week. will try to get more this week.

5:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Shoulder Press Machine ~125 100 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5 SKIP
Standing Cable Tricep Extension - Rope - ~120 100 x5 SKIP
Seated Bicep Curl Machine ~155 155 x5 SKIP

* not fresh enough to get 495 without it adding too much fatigue. il get it but it will be slow, and then il destroy my recovery for 1-2 days at least. skipped it.

Thur Jan 25

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 100 x5
Standing Cable Tricep Extension - Rope - ~120 110 x5
Seated Bicep Curl Machine ~155 155 x5 REST

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Seated Row - One Arm ~125 115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

Fri Jan 26

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~145 135 x5
Iso Hammer Strength Seated Row - One Arm ~125 90-115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~120 100-110-120 x5
Seated Bicep Curl Machine ~155 155 x5 REST

* skipped the heavy set for more recovery. 455 would have been ok but prefer to rest more. will do 475 later.

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Seated Row - One Arm ~125 90-115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5
Standing Cable Tricep Extension - Rope - ~120 120 x5
Seated Bicep Curl Machine ~155 155 x5 SKIP

Sat Jan 27

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~145 135 x5
Iso Hammer Strength Seated Row - One Arm ~135 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-100 x5
Standing Cable Tricep Extension - Rope - ~135 135 x5
Seated Bicep Curl Machine ~155 155 x5 REST

3:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Seated Row - One Arm ~135 125-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~135 135 x5
Seated Bicep Curl Machine ~155 155 x5 SKIP

Progress Journals & Experimental Routines / Re: Kingfush

« on: January 14, 2024, 10:10:48 pm »

Jan 14-20, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Jan Week 3 of 5 BW 198-202

Sun Jan 14

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~175 155 x5

3:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~175 155 x5

Mon Jan 15

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~170 170 x5

3:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~185 170 x5

* I thought id be 495 by now but the explosiveness of the 405 is not convincing enough to get the top single safely. the 475 was routine. bicep curl moved up to 170x5s now. will slowly move the hammerstrength inclined press to 135.

Tue Jan 16

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~170 170 x5 REST
Cardio - Inclined Walking 3mph @9% | 30 mins | 342kcal

6:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5 REST
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~185 170 x5 REST

Wed Jan 17

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~170 170 x5 REST
Cardio - Inclined Walking 3mph @9% | 30 mins | 342kcal REST

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5 REST
Seated Bicep Curl Machine ~170 170 x5 REST
Cardio - Inclined Walking 3mph @9% | 30 mins | 342kcal REST

* got a good 2hr nap at 11-2pm after a very good 10am breakfast.

Thur Jan 18

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~170 170 x5 REST
Cardio - Inclined Walking 3mph @9% | 30 mins | 342kcal

* bicep curl machine hard to keep consistent on routine. its always busy

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5 REST
Seated Bicep Curl Machine ~170 170 x5 REST
Cardio - Inclined Walking 3mph @9% | 30 mins | 342kcal REST

Fri Jan 19

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~170 170 x5 REST
Cardio - Inclined Walking 3mph @9% | 30 mins | 342kcal REST

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5 SKIP
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5 SKIP
Seated Bicep Curl Machine ~170 170 x5 SKIP
Cardio - Inclined Walking 3mph @9% | 30 mins | 342kcal REST

* late lunch break from work. was not aware that gym closes 9pm on fridays now. it used to be 10pm. did workout very quickly jumping from one machine to another. 455 was alright. i was fasted for very long since my last 10am breakfast.

Sat Jan 20

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~170 170 x5

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~170 170 x5 REST
Cardio - Inclined Walking 3mph @9% | 30 mins | 342kcal REST

Progress Journals & Experimental Routines / Re: Kingfush

« on: January 07, 2024, 08:44:42 pm »

Jan 7-13, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Jan Week 2 of 5 BW 198-202

Sun Jan 7

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 135-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5

* stopped at 405. didn't feel good in this 30sF chilling morning. it was very cold in the gym.

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~135 135-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5

Mon Jan 8

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5

Tue Jan 9

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5
Standing Cable Tricep Extension - Rope - ~120 90-100-100 x5
Seated Bicep Curl Machine ~175 155 x5

* added the bicep.tricep to the log. been doing them more consistent now. always had them in the routine but not serious enough to log and keep track. removed the seated shoulder press. the machine rubber grips are usually off or loose. makes the exercise very uncomfortable when I can't push properly.
* got tired from work yesterday. didn't even have time for the afternoon routine. was standing for almost 6hr straight. I have done up to 150 on the standing cable tricep extension but that was with the small-Y attachment. my elbows fatigue less if I don't let them flare out during the bottom ROM so I use a rope now. hard to load very heavy because the ropes become unstable.

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~120 REST x5
Seated Bicep Curl Machine ~175 155 x5

* 135 now on the hammer strength inclined pressing. reduced the seated row back to 125. form feels more comfortable and controlled with 125. will stay there for a while.

Wed Jan 10

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 90-100-100 x5
Seated Bicep Curl Machine ~175 155 x5

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~175 155 x5

Thur Jan 11

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~175 155 x5

6:30 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~175 155 x5 REST

* felt very strong this afternoon. 3 cups white rice for breakfast and some good nap afterwards. the 495 probably did not fatigue me much too because it was not a grind. might get 475 tomorrow morning.

Fri Jan 12

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~175 155 x5

* this 6am workout routine is working better than the 9am morning workout. I only sleep ~ 5 hr max after work ~ 12:30am-530am before the first workout but another midday nap at 10:30am-1pm after a strong breakfast gets me ready for the 2nd workout.
* if I don't have to wait on any machine at gym, my routine is done In 30 mins with 5 mins putting/removing the lifting shoes.

6:30 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~175 155 x5

* wow. this is the strongest back to back days at 198-202lb dry bw. will keep it up and see what else i have to do to keep this routine going.

Sat Jan 13

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~175 155 x5 SKIP

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5 SKIP
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~175 155 x5 SKIP

* could have gotten 495 again but it would wreck my recovery. kept it to 475 and the afternoon 475 was still easier than the morning. skipped the other exercises if the machines were busy.

Progress Journals & Experimental Routines / Re: Kingfush

« on: December 31, 2023, 11:30:24 am »

Dec 31 - Jan 6, 2024

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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Jan Week 1 of 5 BW 198-202

Sun Dec 31

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~125 90-90 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4
Iso Hammer Strength Seated Row - One Arm ~125 90-90 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5

* could have gotten a clean 455 or a very slow 475. skipped top set and decided to rest more to get at least 475 later in the afternoon. gym closes 6pm so I have plenty of time. took it easy with push.pull routine. too many days going very heavy on those too.

2:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 90-90-115 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 90-90-115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5 REST

* want to start the new year tmrw morning with a 455+ workout so took it easy with the push.pull. the 475 was not very fast but I was still completely quiet. I start to make funny sounds when I overexert.

Mon Jan 1

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 90-90-115 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 90-90-115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5 REST

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 115-125-135 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5 REST

Tue Jan 2

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 115-135 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5 REST

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5 REST

Wed Jan 3

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5

Thur Jan 4

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5

* doing morning workouts at 6am instead of 9am and trying to see if this is more convenient for my schedule. not very strong lately and just maintaining 455s but should be ok for 475 later because I cut down already on the push.pull routine intensity.

6:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5 REST

* everything worked as planned. have to add more walking to my routine. my yearly blood sample for health markers including gout coming soon. il find out again that my creatinine is out of range. lol

Fri Jan 5

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5

5:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5

Sat Jan 6

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Cardio - Inclined Walking 30 mins, 1.5 miles. 3mph @ 9%. 120bpm HR max. 228kcal

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 125-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5

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