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Progress Journals & Experimental Routines / Re: Kingfush
« on: February 05, 2024, 05:49:15 pm »
Feb 4-10, 2024
Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]
Jan Week 5 of 5 BW 198-202
Sun Feb 4
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Seated Bicep Curl Machine ~155 155 x5
Cardio - Inclined Walking 30min 3mph @9% incline 119bpm HR max
3:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 120 x5 REST
Seated Bicep Curl Machine ~155 155 x5 REST
Mon Feb 5
6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 100-100 x5
Seated Bicep Curl Machine ~155 155 x5
Cardio - Inclined Walking 30min 3mph 25min@9%+5min@12% 132bpm Max
10:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 125 x5
* very busy at work. had a late break. i was not very fasted because i ate a bunch of figs in the early afternoon to make sure i have some energy towards the end of my shift. the 475 was still alright. i was already 495 at this time last week. could have done the same if i lifted in the 5-6pm timeslot.
Tue Feb 6
6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Standing Cable Tricep Extension - Rope - ~135 110-110 x5
Seated Bicep Curl Machine ~155 155 x5 REST
Cardio - Inclined Walking 30min 3mph@9% 129bpm Max
6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 125 x5
Wed Feb 7
6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 90-115 x5
Standing Cable Tricep Extension - Rope - ~135 100 x5
Seated Bicep Curl Machine ~155 155 x5 REST
Cardio - Inclined Walking 30min 3mph@9% 120bpm Max
7:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115 x5
Thur Feb 8
6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115-115 x5
Standing Cable Tricep Extension - Rope - ~135 100 x5
Seated Bicep Curl Machine ~155 155 x5
7:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115 x5
Fri Feb 9
6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115-115 x5
Standing Cable Tricep Extension - Rope - ~135 100-100 x5
Cardio - Inclined Walking 30mins 3mph@9% 120bpm HRmax
7:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115 x5
* no 495 yet this week. been busy at work. will try again tmrw afternoon.
Sat Feb 10
6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 90-90 x5
Standing Cable Tricep Extension - Rope - ~135 100-100 x5
* squats felt good already in the morning. got 475. won't be worried if i don't get 495 later. another 475 is alright.
4:30 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 90-90 x5
* form was still alright. very happy to still get 495 after an already heavy morning routine.
Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]
Jan Week 5 of 5 BW 198-202
Sun Feb 4
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Seated Bicep Curl Machine ~155 155 x5
Cardio - Inclined Walking 30min 3mph @9% incline 119bpm HR max
3:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 120 x5 REST
Seated Bicep Curl Machine ~155 155 x5 REST
Mon Feb 5
6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 100-100 x5
Seated Bicep Curl Machine ~155 155 x5
Cardio - Inclined Walking 30min 3mph 25min@9%+5min@12% 132bpm Max
10:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 125 x5
* very busy at work. had a late break. i was not very fasted because i ate a bunch of figs in the early afternoon to make sure i have some energy towards the end of my shift. the 475 was still alright. i was already 495 at this time last week. could have done the same if i lifted in the 5-6pm timeslot.
Tue Feb 6
6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Standing Cable Tricep Extension - Rope - ~135 110-110 x5
Seated Bicep Curl Machine ~155 155 x5 REST
Cardio - Inclined Walking 30min 3mph@9% 129bpm Max
6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 125 x5
Wed Feb 7
6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 90-115 x5
Standing Cable Tricep Extension - Rope - ~135 100 x5
Seated Bicep Curl Machine ~155 155 x5 REST
Cardio - Inclined Walking 30min 3mph@9% 120bpm Max
7:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115 x5
Thur Feb 8
6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115-115 x5
Standing Cable Tricep Extension - Rope - ~135 100 x5
Seated Bicep Curl Machine ~155 155 x5
7:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115 x5
Fri Feb 9
6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115-115 x5
Standing Cable Tricep Extension - Rope - ~135 100-100 x5
Cardio - Inclined Walking 30mins 3mph@9% 120bpm HRmax
7:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115 x5
* no 495 yet this week. been busy at work. will try again tmrw afternoon.
Sat Feb 10
6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 90-90 x5
Standing Cable Tricep Extension - Rope - ~135 100-100 x5
* squats felt good already in the morning. got 475. won't be worried if i don't get 495 later. another 475 is alright.
4:30 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 90-90 x5
* form was still alright. very happy to still get 495 after an already heavy morning routine.