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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
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