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Messages - Kingfish

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76
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 30, 2024, 09:35:16 pm »
June 30 - July 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]

July Week 1 of 5 BW 198-202

Sun June 30

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

* i skipped a 495 day yesterday but doing 2x 455 was not a good idea for recovery. i could have gotten 475 this afternoon but skipped it to get the 495 tmrw.

Mon June 1

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

Tue July 2

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

* i skipped a 495 day yesterday but doing 2x 455 was not a good idea for recovery. i could have gotten 475 this afternoon but skipped it to get the 495 tmrw.

Wed July 3

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

Thur July 4

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

Fri July 5

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

* skipped the top set for saturday. feel a little dehydrated. heat wave very strong.

Sat July 7

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

77
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 24, 2024, 07:51:21 am »
June 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]

June Week 4 of 4 BW 198-202

Sun June 23

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

Mon June 24

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

Tue June 25

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

Wed June 26

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

Thur June 27

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 45-70 x5
Iso Hammer Strength Seated Pulldown - One Arm,  ~ 135 45-55-65 x5

5:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 45-70 x5
Iso Hammer Strength Seated Pulldown - One Arm,  ~ 135 45-55-65 x5

* very consistent now on the 495 when i take it easy with the other exercises. bw still the same 200-202 in the morning.

Fri June 28

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 45-70 x5
Iso Hammer Strength Seated Pulldown - One Arm,  ~ 135 45-55-65 x5

5:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 45-70 x5
Iso Hammer Strength Seated Pulldown - One Arm,  ~ 135 45-55-65 x5

* 495 yesterday was more solid. might still be able to get one tmrw but will greatly tire the core muscles. will rest and keep it at 455 max tmrw. 495 on sunday.

Sat June 29

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 45-70 x5
Iso Hammer Strength Seated Pulldown - One Arm,  ~ 135 45-55-65 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 45-70 x5
Iso Hammer Strength Seated Pulldown - One Arm,  ~ 135 45-55-65 x5

78
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 16, 2024, 10:39:34 pm »
June 16-23, 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]

June Week 3 of 4 BW 198-202

Sun June 16

6:30 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,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max\ 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 65x5

Mon June 17

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

Tue June 18

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

* skipping the bicep/tricep isolation exercises for a few days now and i got better recovery. got 495 this afternoon while keeping the same 202lb bw

Wed June 19

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

* same routine as yesterday but got better nap today because of holiday at work. 495 was not a grind again. very happy to get these again. last time i peaked was at hawaii a few months ago.

Thur June 20

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

* recovery doing very well. got another 495 for 3rd straight day.

Fri June 21

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

Sat June 22

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

* lots of 495 this week. keeping the other exercises to a minimum makes a big difference. nothing is strained or tired in my lower back. 

79
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 09, 2024, 10:02:19 pm »
June 9-15, 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]

June Week 2 of 4 BW 198-202

Sun June 9

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 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

3:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max\ 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 65x5

Mon Jun 10

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

5:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

Tue June 11

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

Wed June 12

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

Thur June 13

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

Fri June 14

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

Sat June 15

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5



80
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 02, 2024, 10:54:48 pm »
June 2-8, 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]

June Week 1 of 4 BW 198-202

Sun June 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 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

3:30 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 70-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max\ 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 65x5

Mon June 3

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

9:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

Tue June 4

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

Wed June 5

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

6:30 pm
Paused Squats 315-315-315,405-475

* skipped the rest. gym too busy and had limited time on my break today. felt good with the 475.

Thur June 6

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

6:30 pm
Paused Squats 315-315-315,405-455

Fri June 7

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

6:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

Sat June 8

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 7080 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-100 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-30 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-30 x5

81
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 27, 2024, 08:47:40 am »
May 26- June 1, 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]

May Week 5 of 5 BW 198-202

Sun May 26

6:30 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,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

3:30 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 65x5

Mon May 27

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,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80-80x5

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
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-65x5

Tue May 28

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 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

* lowered weights used on the other exercises. il try to increase the 475 per week. bw stays at 200-202.

6:30 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,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

Wed May 29

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 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

6:30 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
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

Thur May 30

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 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

* cutting down intensity on the other exercises helped recovery a lot. did 2 days of 475 already this week and i'm still feeling ok.

6:30 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 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

Fri May 31

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 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

* already strong enough again in the morning for 455. might skip the afternoon workout if busy at work.

6:30 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 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

Sat June 1

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 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 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 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5


82
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 19, 2024, 02:08:02 pm »
May 19-24, 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]

May Week 4 of 5 BW 198-202

Sun May 19

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5, 135x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100-125 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80-90x5

3:30 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,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

Mon May 20

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,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80-80x5

6:30 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,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

Tue May 21

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,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80-80x5

6:30 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,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

Wed May 22

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,  ~ 135 100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

6:30 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,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

Thur May 23

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,  ~ 135 100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

6:30 pm
Paused Squats 315-315-315,405-455

Fri May 24

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,  ~ 135 100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

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,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

* got very good nap at lunch and was able to get 475 even with a morning 455 already

Sat May 25

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,  ~ 135 100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

6:00 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,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

83
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 12, 2024, 10:58:40 am »
May 12-18, 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]

May Week 3 of 5 BW 198-202

Sun May 12

6:30 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,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 70-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80-80 x5

3:30 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,  ~ 135 100-100-135 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 80-80 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80-80 x5

Mon May 13

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5, 125x3
Seated Tricep Extension Machine - One Arm ~ 70 max 70-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

6:30 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 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 80 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80 x5

Tue May 14

6:00 am
Paused Squats 315-315-315,405-455, 295x5
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125x5
Seated Tricep Extension Machine - One Arm ~ 70 max 70-70 x5 REST
Tricep Push Down Rope - One Arm ~ 40 max 20-30-30 x5, 40x2
Seated Bicep Curl Machine - One Arm ~ 95 max 80 x5, 95x4

* most likely skip the afternoon workout later because of work schedule. feel pretty strong this morning even with a 475 top set last night. added 295x5 as backoff volume and will try to build mass slowly again. bw steady at 200-204lb.

6:30 pm
Paused Squats 315-315-315,405-455, 295x5
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125x5 SKIP
Seated Tricep Extension Machine - One Arm ~ 70 max 70-70 x5 SKIP
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80 x5, 95x4 SKIP

* found time to go to gym but was very busy so did not have enough time to go thru my routine.

Wed May 15

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 125x5
Tricep Push Down Rope - One Arm ~ 40 max 20-30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

* legs feel very coordinated from the 295x5s. will lift 455+ later.

7:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5 SKIP
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125-125 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
 
Thur May 16

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,  ~ 135 125-125x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5, 40x3
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

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,  ~ 135 125-125x5 SKIP
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5, 40x2
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

Fri May 17

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,  ~ 135 125-125-125 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

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,  ~ 135 125-125x5 SKIP
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

Sat May 18

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,  ~ 135 125-125-125 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

4:00 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,  ~ 135 125-125x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5


84
Progress Journals & Experimental Routines / Re: Kingfush
« on: May 05, 2024, 12:05:06 pm »
May 5-11, 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]

May Week 2 of 5 BW 198-202

Sun May 5

6:30 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,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-70-80 x5

4:30 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,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

Mon May 6

6:30 am
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,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

* legs feeling normal now after skipping the inclined walking for a few days.

7:30 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,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

Tue May 7

6:00 am
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,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

* might skip workout later again due to busy work schedule. legs back to normal again after taking off the 30 min inclined walking.

9:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

* very late workout. was hungry already.

Wed May 8

6:00 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,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

* very strong today. got good sleep and ate very well.

Thur May 9

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,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

Fri May 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,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

* skipped yesterday afternoon workout because of work schedule.

6:00pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

Sat May 11

6:30 am
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 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80-90 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 65-80 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5


85
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 28, 2024, 11:18:12 am »
April 28 - May 4, 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]

May Week 1 of 5 BW 198-202

Sun April 28

6:30 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 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-80 x5, 90x3
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 118 bpm Max HR

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 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

Mon April 29

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 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 116 bpm Max HR

5:30 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 90-90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5

Tue April 30

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 80-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 118 bpm Max HR

6:30 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 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5

* legs still not recovered enough for anything 455+. been very consistent with the 1.5mile inclined walking for almost 2 weeks now. will sacrifice the 475 for consistent cardio.

Wed May 1

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 90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @6% 106 bpm Max HR

* lowered incline from 9 to 6 to help with leg recovery. heart rate did not get high. im usually in the 70%HR range at 9% incline. it went down to 60% at 6%.

6:30 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 90-90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-80 x5

Thur May 2

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 90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @6% 108 bpm Max HR

* reducing incline from 9 down to 6 helped me recover faster. got 455 already this morning. work schedule might be busy later so good thing that i got this out of the way.

afternoon workout skipped. busy at work

Fri May 3

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 80-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @6% 105 bpm Max HR

11:00 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 90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-70 x5

Sat May 4

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 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-70 x5

* skipped the inclined walking. need to freshen legs more so i can try for 475 later. morning squat feeling good already.

4:00 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,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-70 x5

* skipped the inclined walking for today. 475 this afternoon was good.

86
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 21, 2024, 11:06:02 am »
April 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]

April Week 4 of 4 BW 198-202

Sun April 21

6:30 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 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-70 x5

4:30 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 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-60 x5

Mon April 22

6:00 am
Paused Squats 315-315-315,405 REST
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 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 118 bpm Max HR

* squat rack busy and needed a good skipped workout anyway to get a strong monday afternoon. been doing the inclined consistently again since last week so il try to log it again for better tracking. heart rate was 125-130bpm on the first day walking but settled down to 115-120max after a few days.

6:30 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 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-60 x5

* my last 475 was wednesday last week. i'm still not recovered to get it this afternoon. recovery losing to the inclined walking and some heavy push/pull intensity. need to back off a little bit more. bw still in the 200-202 so not really getting very lean.

Tue April 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 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 118 bpm Max HR

6:30 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 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5

* increased the rows to 90 because the machine almost always has a plate or two left behind. the 475 was alright. happy to get it again for this week. no plans to deload more on the other lifts to get 495.

Wed April 24

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 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 120 bpm Max HR

6:30 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 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

Thur April 25

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 80-80 x5 REST
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 120 bpm Max HR

6:00 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 50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50 x5

Fri April 26

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 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 115 bpm Max HR

6:30 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 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5

Sat April 27

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 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 125 bpm Max HR

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 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5

87
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 14, 2024, 11:22:17 am »
April 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]

April Week 3 of 4 BW 198-202

Sun April 14

5:30 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,  ~ 135 100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-70 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

3:30 pm
Paused Squats 315-315-315,405,455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 90-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-70 x5,

* removed the lateral raise from my routine. thats the only extra thing i've been doing and now i'm not overpowering the 455 by a lot. the lateral raises burning carbs meant for the legs.

Mon April 15

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 - Two Arm,  ~ 135 70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

* doing the rows now with both hands to get better contraction at the top ROM. feels better to squeeze at the top if both sides are pulling so both rhomboids are bottoming out of each other.

3:00 pm
Paused Squats 315-315-315,405,475
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

Tue April 16

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 - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

3:00 pm
Paused Squats 315-315-315,405,455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70-80 x5, 100x2

Wed April 17

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5, 125x3
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

3:00 pm
Paused Squats 315-315-315,405,475
Iso Hammer Strength Inclined Press Machine ~135 80-80-80-125 x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-70 x5

Thur April 18

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5, 125x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5, 125x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

Fri April 19

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5, 125x3
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 70-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

* was not paying attention and did my first set of tricep on machine with 70 because the pin set wrong. will see later if my left tricep gets tender. most likely not. it was not a very heavy but i was wondering why i'm putting a lot of effort to keep form solid towards the last reps.

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80-125 x5, 150x3
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 70-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

Sat April 20

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5, 125x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70-80 x5

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 - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

88
Progress Journals & Experimental Routines / Re: Kingfush
« on: April 07, 2024, 10:45:07 am »
April 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]

April Week 2 of 4 BW 198-202

Sun April 7

5:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-80 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

* i will try to get at least a 1hr nap later and get something 455+

3:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~160x1 80-135 x5, 160x1
Iso Hammer Strength Seated Row - One Arm,  ~ 160x5 100-100-160 x5
Seated Tricep Extension Machine - One Arm ~ 70x5 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 90x2 max 70 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110 x5


* 1.5hr midday nap made a big difference in afternoon workout. also tried going low rep heavies on the push/pull. will add in a set of very heavy on these when i feel good.

Mon April 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,  ~ max 180x3, 160x5 100-100x5, 180x3
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

* left tricep tender from the heavy shoulder pressing yesterday. nothing broken but need to keep it light until it recovers.

3:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~160x1 80-80-135 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 160x5 100-100 x5, 180x3
Seated Tricep Extension Machine - One Arm ~ 70x5 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 90x2 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

Tue April 9

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 80-80-135 x5
Iso Hammer Strength Seated Row - One Arm,  ~ max 180x3, 160x5 100-100x5, 180x3
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

* platform very busy. did 315s only with 5lb plate under canvass shoes. did squats last.

3:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~160x1 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 160x5 135 x5
Seated Tricep Extension Machine - One Arm ~ 70x5 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 90x2 max 60-60 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

* need more recovery now.

Wed April 10

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,  ~ max 180x3, 160x5 135-135x5
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 110-110 x5

3:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~160x1 90-90-135 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 160x5 135-160 x5
Seated Tricep Extension Machine - One Arm ~ 70x5 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 90x2 max 70-80 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

Thur April 11

6:00 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,  ~ max 180x3, 160x5 90-135x5
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 110-110 x5

4:00 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,  ~ max 180x3, 160x5 135-100 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 110-110 x5

Fri April 12

6:00 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,  ~ max 180x3, 160x5 100-100x5
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 80-110-110 x5

4:00 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,  ~ max 180x3, 160x5 135-100 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 110-110 x5


Sat April 13

6:00 am
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,  ~ max 180x3, 160x5 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 80-110-110 x5

3:00 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,  ~ max 180x3, 160x5 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,
Seated Lateral Raise Machine - One Arm ~ 125 max 80-110 x5


89
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.

90
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


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