Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - Kingfish

Pages: 1 ... 5 6 [7] 8 9 ... 144
91
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 11, 2023, 10:48:23 am »
Sept 10-16, 2023

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]

Sept Week 2 of 4 BW 194-198

Sun Sept 10

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

4:30 pm
Paused Squats 315-405-455x1, 405x2
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125x3


Mon Sept 11

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row 90x5,

7:30 pm
Paused Squats 315-405-455x1, 405x2
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row 90x5,

Tue Sept 12

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row 90x5,

7:30 pm
Paused Squats 315-405x1, 385x3
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row 90x5,

Wed Sept 13

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row - One Arm 90x5, 115-135x5, 160-170-180x3, 135x5

Thur Sept 14

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row - One Arm 90x5, 115-135x5, 160-170-180x3, 135x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Shoulder Press Machine 90x5, 115x3
Iso Hammer Strength Seated Row - One Arm 90x5, 115-135x5, 160-170-180x3, 135x5

Fri Sept 15

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

7:30 pm
Paused Squats 315-405, 315x3
Iso Hammer Strength Shoulder Press Machine 90x5, 115x5
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

Sat Sept 16

6:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

7:30 pm
Paused Squats 315-405-455, 405x2
Iso Hammer Strength Shoulder Press Machine 90x5, 100-110x3
Iso Hammer Strength Seated Row - One Arm 90x5, 115-125x5

92
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 03, 2023, 07:44:35 pm »
Sept 3-9, 2023

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]

Sept Week 1 of 4 BW 194-198

Sun Sept 3

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

6:30 pm
Paused Squats 315-405-455x1, 365-385x2
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125x3

* long weekend. lifting in another 24hr gym location.

Mon Sept 4

6:30 am
Paused Squats 315-405, 315x3
Iso Hammer Strength Shoulder Press Machine 90s x5
Iso Hammer Strength Seated Row 90s x5

5:30 pm
Paused Squats 315-405, 385x3
Iso Hammer Strength Shoulder Press Machine 90s x5
Iso Hammer Strength Seated Row 90s x5


Tue Sept 5

9:30 am
Paused Squats 315-405, 315x3
Iso Hammer Strength Shoulder Press Machine 90s x5, 115-125-135x3, 90x5
Iso Hammer Strength Seated Row 90s x5, 115-125-135x3, 90x5

Wed Sept 6

9:30 am
Paused Squats 315-405, 385x3
Iso Hammer Strength Shoulder Press Machine 90s x5, 115-125-135x3, 90x5
Iso Hammer Strength Seated Row 90s x5, 115-125-135x3, 90x5

Thur Sept 7

9:30 am
Paused Squats 315-405, 315x3
Iso Hammer Strength Shoulder Press Machine 90s x5, 115-125 x3, 90x5
Iso Hammer Strength Seated Row 90s x5, 115-125 x3, 90x5

Fri Sept 8

9:30 am
Paused Squats 315-405, 405x3
Iso Hammer Strength Shoulder Press Machine 90s x5, 115-125 x3, 90x5
Iso Hammer Strength Seated Row 90s x5, 115-125 x3, 90x5

Sat Sept 9

6:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90s x5, 115-125 x3, 90x5
Iso Hammer Strength Seated Row 90s x5, 115-125 x3, 90x5

4:30 pm
Paused Squats 315-405, 405x2
Iso Hammer Strength Shoulder Press Machine 90s x5, 115-125 x3, 90x5
Iso Hammer Strength Seated Row 90s x5, 115-125 x3, 90x5

93
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 27, 2023, 11:31:52 pm »
Aug 27 - Sept 2, 2023

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]

Aug Week 5 of 5 BW 194-198

Sun Aug 27

6:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405-455x1, 315-315-315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 160x2
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

* felt good on the shoulder pressing and used 160lb again. left arm already moving faster than the right on the first rep. this is the hammer strength iso-machine so each hand is independent. squats improving slowly. the multi reps of the 315 is adding some mass.

Mon Aug 28

9:30 am
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Tue Aug 29

9:30 am
Paused Squats 315-405, 315X3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

12:30 pm
Paused Squats 315-405-455x1, 365x4
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Wed Aug 30

9:30 am
Paused Squats 315-405, 315X3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Thur Aug 31

9:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

6:30 pm
Paused Squats 315-405-455x1, 365x4
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125x3

Fri Sept 1

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

6:30 pm
Paused Squats 315-405x1, 385x4
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125x3

Sat Sept 2

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

6:30 pm
Paused Squats 315-405x1, 365-385x2
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125x3

94
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 21, 2023, 12:50:13 am »
Aug 20-26, 2023

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]

Aug Week 4 of 5 BW 194-198

Sun Aug 20

6:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405-455x1, 315-315-315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

* 2 455s in 3 days. squat looking good. keeping the upper body push/pull to triples now to maintain and give more recovery to the legs.

Mon Aug 21

6:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3,
Iso Hammer Strength Seated Row 90x5, 115-125-135x3,

7:30 pm
Paused Squats 315-405-455x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Tue Aug 22

9:30 am
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Wed Aug 23

9:30 am
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Tue Aug 24

9:30 am
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405 x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Fri Aug 22

9:30 am
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Sat Aug 26

6:30 am
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

95
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 13, 2023, 10:43:34 pm »
Aug 13-19, 2023

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]

Aug Week 3 of 5 BW 194-198

Sun Aug 13

6:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

5:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115-125 x5,

* I'd say I peaked now on the upper body push/pull with routine 125-135 on both. I can go another 10-25lb more but the form breaks down fast specially because I'm doing sets of 5 reps.  I will now slowly go back to getting 475 again. still can do a routine 455 a couple of times a week.

Mon Aug 14

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115-125 x5,

Tue Aug 15

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115-125 x5,

Wed Aug 16

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115-125 x5,

Thur Aug 17

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115-125 x5,

Fri Aug 18

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

7:30 pm
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115x5, 125-135x3
Iso Hammer Strength Seated Row 90-115-125 x5,

Sar Aug 19

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

7:30 pm
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115x5, 125-135x3
Iso Hammer Strength Seated Row 90-115-125 x5,

96
Progress Journals & Experimental Routines / Re: Kingfush
« on: August 07, 2023, 11:09:09 am »
Aug 6-12, 2023

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]

Aug Week 2 of 5 BW 194-198

Sun Aug 6

6:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 160x2
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5, 135x5

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-150x5, 135x5

* bw still steady in the mid 190s. can get 455 every few days but focusing on the seated shoulder pressing at this time. got a good double on 160 and thats the heaviest I've done on that machine. did it under control and with pause at the bottom.

Mon Aug 7

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145-145x5

* shoulder pressing still feeling very good. no noticeable lower back fatigue from the heavy 160 double yesterday.

8:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5

Tue Aug 8

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5 rest
Iso Hammer Strength Seated Row 90-115 x5, 135-90x5

* took it easy. want to try 455 later.

8:30 pm
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115x5
Iso Hammer Strength Seated Row 90-115 x5,

* got the 455. i can still use this weight regularly at this mid 190s bw but i take a long time to recover from it because of the compound push/pull i've been doing too for the upperbody. i can live with this routine.

Wed Aug 9

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-90x5

8:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115-115 x5,

Wed Aug 9

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-90x5

8:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115-115 x5,

Thur Aug 10

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-90x5

8:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115-115 x5,

Fri Aug 1

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-90x5

8:30 pm
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115-115 x5,

Sat Aug 12

6:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-90x5

5:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115-115 x5,

97
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 31, 2023, 11:34:47 am »
July 30 - Aug 5, 2023

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]

Aug Week 1 of 5 BW 194-198

Sun July 30

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-150x5, 135x5

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-150x5, 135x5

Mon July 31

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5

Tue Aug 1

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5

Wed Aug 2

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5,

7:30 pm
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5, rest. machine busy

Thur Aug 3

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5,

7:30 pm
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5, rest. machine busy

Fri Aug 4

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5,

Sat Aug 5

6:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5,

98
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 23, 2023, 08:30:24 pm »
July 23-29, 2023

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 4 of 4 BW 194-198

Sun July 23

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 115x5
Iso Hammer Strength Seated Row 90-135 x5, 135-150-160x5, 115-125x5
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1
Declined Bench Weighted Situp 25-25 x5

4:00 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 115x5
Iso Hammer Strength Seated Row 90-135 x5, 135-150-160x5, 125-125x5
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

Mon July 24

10:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 115x5
Iso Hammer Strength Seated Row 90-135 x5, 135-150-160x5, 135x5
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1
Declined Bench Weighted Situp 25-25 x5

7:00 pm
Paused Squats 315-405-455x1

* its about time i use something heavy for the squat. the rep was solid. could have done 475. i was 194 dry in the morning, ~+196 at the gym.

Tue July 25

10:00 am
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5, 125x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 125-125x5

Wed July 26

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 135-160x5

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5

Thur July 27

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 135-160x5

7:30 pm
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5

Fri July 28

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 135-160x5

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 135-160x5, 135x5

Sat July 29

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 135-150x5

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 135-150-160x5, 135x5

99
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 16, 2023, 10:44:14 pm »
July 16-22, 2023

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 3 of 4 BW 194-198

Sun July 16

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3, 115x5 
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

9:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3, 160x5 
Paused Squats 315-405x1
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 170-185 x5

Mon July 17

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3, 115x5 
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

9:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3, 160x5 
Paused Squats 315-405x1
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 170-185 x5

Tue July 18

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x1, 90x5 rest. tired.
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,
Standing Cable Tricep Extension  135 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

7:00 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x1, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,
Standing Cable Tricep Extension  135 x5,
Paused Squats 315-405x1

Wed July 19

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,
Standing Cable Tricep Extension  135 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

7:00 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,

Thur July 20

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,
Standing Cable Tricep Extension  135 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

Fri July 21

6:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 135-150 5x2,
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

Sat July 22

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 115x5
Iso Hammer Strength Seated Row 90-135 x5, 135-150-160x5, 115-125x5
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1
Declined Bench Weighted Situp 25-25 x5

1:00 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 115x5
Iso Hammer Strength Seated Row 90-135 x5, 135-150-160x5, 115-125x5
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1
Declined Bench Weighted Situp 25 x5, 50x3

100
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 09, 2023, 10:23:24 pm »
July 9-15, 2023

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 2 of 4 BW 194-198

Sun July 9

6:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x2, 100x10
Iso Hammer Strength Seated Row 45-90 x5, 135-150 5x2, 115x10
Seated Cable Tricep Extension One-Arm 40-50 x5
Seated Bicep Curl Machine 155-170 x5
Paused Squats 315-405

8:00 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 100x10
Iso Hammer Strength Seated Row 45-90 x5, 135-150 5x2, 115x10
Paused Squats 315-405, 315-315 x5

Mon July 10

9:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x2, 100x10
Iso Hammer Strength Seated Row 90 x5, 135-150 5x2, 
Standing Cable Tricep Extension  135-150 x5, 80-100-120 x10
Seated Bicep Curl Machine 80-100 x5
Paused Squats 315-315x2, 315-315x3

7:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x4, 100x10
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3 
Paused Squats 315-405x1

Tue July 11

9:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x4, 100x10
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3, 160x5 
Standing Cable Tricep Extension  135-150 x5, 80-100-120 x10
Seated Bicep Curl Machine 80-100 x5
Paused Squats 315-315x2, 405x1

7:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x4, 100x10
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3 
Paused Squats 315-405x1

Wed July 12

9:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x4, 100x10
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3, 160x5 
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 80-100 x5
Paused Squats 315-315-315x1

7:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x2,
Seated Bicep Curl Machine 155-170-180x5

Thur July 13

9:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x10
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,   
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 80-100 x5
Paused Squats 315-405x1

8:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x10
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,   

Fri July 14

9:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3, 115x5 
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

9:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x4, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3, 160x5 
Paused Squats 315-405x1

Sat July 15

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3, 115x5 
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

9:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x4, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3, 160x5 
Paused Squats 315-405x1

101
Progress Journals & Experimental Routines / Re: Kingfush
« on: July 02, 2023, 10:54:28 pm »
July 2-8, 2023

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 4 BW 198-202

Sun July 2

6:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 3x3, 90x10
Iso Hammer Strength Seated Row 45-90x5, 135 5x3, 90x10 
Standing Tricep Cable Extension 135-150 x5
Seated Bicep Curl Machine 80-110 x5
Paused Squats 315-405

6:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 3x2, 135 4x2 | 90x10
Iso Hammer Strength Seated Row 45-90x5, 135 5x4, 135 8x1, 90x10 
Seated Tricep Extension Machine 140-155 x5
Seated Bicep Curl Machine 140-155 x5

Mon July 3

9:30 am
Iso Hammer Strength Shoulder Press Machine 90x5, 135 4x3, 90x10
Iso Hammer Strength Seated Row 135 5x4 
Seated Tricep Extension Machine 140-155 x5
Seated Bicep Curl Machine 140-155 x5
Paused Squats 315-405

Tue July 4

9:30 am
Iso Hammer Strength Shoulder Press Machine 90x5, 135 4x3, 90x10
Iso Hammer Strength Seated Row 135 5x4 
Seated Tricep Extension Machine 140-155-170 x5
Seated Bicep Curl Machine 140-155-170 x5
Paused Squats 315-405

* I cannot stabilize 170 on the tricep extension machine without adding too much fatigue to my core. have to stop at 155 next time

Wed July 5

9:30 am
Iso Hammer Strength Shoulder Press Machine 90x5, 135 4x3, 90x10
Iso Hammer Strength Seated Row 135 5x4, 90x10
Seated Tricep Extension Machine 140-155 x5
Seated Bicep Curl Machine 140-155-170 x5, 185x3
Paused Squats 315-405

Thur July 6

9:30 am
Iso Hammer Strength Shoulder Press Machine 90x5, 135 5x4, 100x10
Iso Hammer Strength Seated Row 135 5x4, 100x10
Seated Tricep Extension Machine 140-155 x5
Seated Bicep Curl Machine 155-170 x5, 185x3

8:30 pm
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90x5, 135 5x3, 100x10

Fri July 7

9:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 4x3, 100x10
Iso Hammer Strength Seated Row 90-135 5x4, 115x10
Seated Cable Tricep Extension One-Arm 40-50 x5
Seated Bicep Curl Machine 155-170 x5
Paused Squats 315-405

8:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 100x10
Iso Hammer Strength Seated Row 90-135 5x3, 145x5, 115x10

Sat July 8

6:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x2, 100x10
Iso Hammer Strength Seated Row 45-90 x5, 135-150 5x2, 115x10
Seated Cable Tricep Extension One-Arm 40-50 x5
Seated Bicep Curl Machine 155-170 x5
Paused Squats 315-405

8:00 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x4, 100x10
Iso Hammer Strength Seated Row 45-90 x5, 135-150 5x2, 115x10
Seated Cable Tricep Extension One-Arm 40-50 x5
Seated Bicep Curl Machine 155-170 x5
Paused Squats 315-405

102
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 26, 2023, 03:14:18 pm »
June 25- July 1, 2023

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 25

7:00am
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 90x10
Iso Hammer Strength Seated Row 90-115-135-160 x5,
Seated Tricep Extension Machine 80-110-140 x5
Seated Bicep Curl Machine 80-110-140 x5
Paused Squats 315-315, 405

Mon June 26

9:30am
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 90x10
Iso Hammer Strength Seated Row 90-115-135-160-170 x5,
Seated Tricep Extension Machine 80-110-140 x5
Seated Bicep Curl Machine 80-110-140 x5
Paused Squats 315-315, 405

7:30pm
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 90x10
Iso Hammer Strength Seated Row 90-115-135-160-170 x5,

Tue June 27

9:30am
Iso Hammer Strength Shoulder Press Machine 90-125x5, 135-145x3, 90x10
Iso Hammer Strength Seated Row 90-115-135x5, 170-180 x3, 135x5
Seated Tricep Extension Machine 80-110-140-170 x5
Seated Bicep Curl Machine 80-110-140 x5
Paused Squats 315-315, 405

9:30pm
Iso Hammer Strength Shoulder Press Machine 45-90-115-125x5, 135 3x3, 90x10
Iso Hammer Strength Seated Row 90-115-125-135x5, 170-180 x3, 

Wed June 28

9:30 am
Paused Squats 315-315, 405
Iso Hammer Strength Shoulder Press Machine 45-90-115-125x5, 135 3x3, 90x10
Iso Hammer Strength Seated Row 90-115-125-135x5, 160-160 x3, 
Standing Tricep Cable Extension 110-135 x5
Seated Bicep Curl Machine 80-110 x5

7:00pm
Iso Hammer Strength Shoulder Press Machine 45-90-115-125x5, 135 3x3, 90x10
Iso Hammer Strength Seated Row 45-90-115-135x5, 160 3x3,  90x10

Thur June 29

7:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 45-90-115x5, 135 3x3, 90x10
Iso Hammer Strength Seated Row 90-115-135x5, 160-160 x3

7:00pm
Iso Hammer Strength Shoulder Press Machine 45-90-115-125x5, 135 3x3, 90x10
Iso Hammer Strength Seated Row 45-90-115x5, 135 5x4,  90x10

Fri June 30

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 3x3, 90x10
Iso Hammer Strength Seated Row 45-90x5, 135 5x4, 

7:00pm
Iso Hammer Strength Shoulder Press Machine 45-90-115-125x5, 135 3x3, 90x10
Iso Hammer Strength Seated Row 45-90-115x5, 135 5x4,  90x10

Sat Jul 1

6:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 3x3, 90x10
Iso Hammer Strength Seated Row 45-90x5, 135 5x3, 90x10 
Standing Tricep Cable Extension 135-150 x5
Seated Bicep Curl Machine 80-110 x5

6:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 3x4, 90x10
Iso Hammer Strength Seated Row 45-90x5, 135 5x4, 90x10 
Standing Tricep Cable Extension 135-150 x5
Seated Bicep Curl Machine 80-110 x5
Paused Squats 315-405


103
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 18, 2023, 11:13:59 am »
June 18-24, 2023

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 18

7:00am
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 100x5
Iso Hammer Strength Seated Row 90-115 x5, 100-90x5
Standing Cable Tricep Extension 110 x5
Cardio Inclined Walking 15% : 25min @ 2mph + 5min @ 2.5mph = 306kcal burned. 126 HRmax

* switched up the walking in favor of slower pace with higher incline. got better HR with same effort. will see how my legs handle this fatigue.

6:00pm
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 100x5, 90x10
Iso Hammer Strength Seated Row 90-115 x5, 100-90x5
Paused Squats 315-315 x5
 
Mon June 19

5:30am
Iso Hammer Strength Shoulder Press Machine 45-90-115-125 x5, 115-100x5
Iso Hammer Strength Seated Row 90-115 x5, 100x5
Standing Cable Tricep Extension 80-110 x5

5:00pm
Paused Squats 315-315, 405
Iso Hammer Strength Seated Row 90-115-125-135 x5, 100-90x5

Tue June 20

9:30am
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 115-100x5
Iso Hammer Strength Seated Row 90-115-125 x5, 100x5
Cardio Inclined Walking 15% : 30min @ 2mph = 295.5 kcal burned. 118 HRmax

7:30pm
Paused Squats 315-315, 405
Iso Hammer Strength Shoulder Press Machine 45-90-115-125 x5, 115x5
Iso Hammer Strength Seated Row 90-115-125-135 x5, 115x5

Wed June 21

9:30am
Paused Squats 315-315, 405
Iso Hammer Strength Shoulder Press Machine 45-90-115-125 x5, 115-100x5
Iso Hammer Strength Seated Row 90-115-125 x5, 100x5

7:30pm
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 90x10
Iso Hammer Strength Seated Row 90-115-125-135 x5, 90x10

Thur June 22

9:30am
Paused Squats 315-315
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 100x10
Iso Hammer Strength Seated Row 45-90-115-125-135-145 x5, 160x3

* taking it easy on the squats because my core is not fresh from the routine 125+ on the shoulder pressing.

7:30pm
Iso Hammer Strength Shoulder Press Machine 45-90-115 x5, 100x10
Iso Hammer Strength Seated Row 45-90-115-125-135-145 x5, 115x10

Fri June 23

9:30am
Paused Squats 315-315
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 100x10
Iso Hammer Strength Seated Row 45-90-115-125-135-150 x5, 160-170 x3

Sat June 24

6:30am
Paused Squats 315-315-405
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 90x10
Iso Hammer Strength Seated Row 45-90-115-135-160 x5, 135x5


104
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 11, 2023, 10:59:50 am »
June 11-17, 2023

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 11

7:00am
Iso Hammer Strength Shoulder Press Machine 45-70-90-115-125 x5
Iso Hammer Strength Seated Row 90-115 x5
Seated Tricep Extension Machine 80-110 x5
Seated Bicep Curl Machine 80-110-120 x5

2:00pm
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine 45-70-90-115-125 x5
Iso Hammer Strength Seated Row 90-115 x5

Mon June 12

9:30am
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine 45-70-90-115-125 x5
Iso Hammer Strength Seated Row 90-115 x5

7:30pm
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115-125 x5

Tue June 13

9:30am
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115 x5

Wed June 14

7:00pm
Paused Squats 315-315-315
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115-125 x5

* lowerback stiff from sleeping with baby. he wedged at the wrong spot. took it easy on squats. was trying to see if my form will get solid after a couple of 315s. no. form was loose. will only overexert or hurt myself if i go heavy.

Thur June 15

7:00pm
Paused Squats 315-315-315
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115-125-135 x5

Fri June 16

9:00am
Paused Squats 315-315-315-405
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115 x5

7:00pm
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115-125-135 x5

Sat June 17

6:00am
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115-125 x5
Standing Cable Tricep Extension 80-110-135 x5

6:00pm
Paused Squats 315-315-315-405
Iso Hammer Strength Shoulder Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row 90-115 x5

105
Progress Journals & Experimental Routines / Re: Kingfush
« on: June 04, 2023, 11:44:28 am »
June 4-10, 2023

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 4

7:00am
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine 45-70-90-115-125 x5
Iso Hammer Strength Seated Row 90-115-125-135 x5

* keeping my dry BW to 198 at least now. cannot maintain a consistent 455/475 without being carb loaded.

5:00pm
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine 90-115-125-135 x5
Iso Hammer Strength Seated Row 90-115-125 x5

* lower back not very stable. took a beating supporting the 140-155 tricep extensions yesterday. it felt good at the time but totally unnecessary.

Mon June 5
 
9:30am
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine 90-115-125-135 x5
Iso Hammer Strength Seated Row 90-115-125 x5
Cardio Inclined Walking 1.5miles.  3mph @ 6% | 282kcal

8:30pm
Iso Hammer Strength Shoulder Press Machine 90-115-125-135 x5
Iso Hammer Strength Seated Row 90-115-125 x5

Tue June 6
 
9:30am
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115-125 x5

* lower back fatigue from the heavy tricep extensions are good now but its another fatigue now from yesterdays multiple 135x5s in the inclined press. I only put the weight I used for the set of 5s and I usually do 2-3 of the top set and then do 2 more backoff sets using -10 or -20 lbs. yesterdays very good push routine made me struggle a bit with the 455. I took it easy today with the push/pull and another light workout later. hopefully back recovers and I get my midweek 475

7:30pm
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115-125 x5

Wed June 7
 
9:30am
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115-125 x5
Seated Tricep Extension Machine 80-110 x5
Seated Bicep Curl Machine 80-110-140 x5

* skipped the heavy single for later. back needs more rest. took it easy with the pressing accessory lifts.

8:30pm
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115-125 x5

* skip the heavy. don't feel very solid yet. legs are alright. 405 was quick.

Thur June 8
 
9:30am
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115-125 x5
Seated Tricep Extension Machine 80-110-125 x5
Seated Bicep Curl Machine 80-110-140 x5

8:30pm
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine 90-115-100 x5
Iso Hammer Strength Seated Row 90-115-125 x5

Fri June 9
 
9:30am
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115 x5

5:30pm
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine 90-115-100 x5
Iso Hammer Strength Seated Row 90-115 x5

Sat June 10
 
9:30am
Paused Squats 315-315-315
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115 x5

5:30pm
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115 x5

Pages: 1 ... 5 6 [7] 8 9 ... 144