16
Progress Journals & Experimental Routines / Re: Kingfush
« on: February 18, 2024, 12:45:20 pm »
Feb 18-24, 2024
Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]
Feb Week 3 of 4 BW 198-202
Sun Feb 18
6:00 am
Paused Squats 315-315-315,405 REST
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min 1.5miles 3mph@9%
4:00 pm
Paused Squats 315-315-315,405, 475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 90 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80 x5
* a little setback from last week. got greedy and did too many 495 too close together. my lowerback is not hurt and there is no pain anywhere but my leg explosiveness is still not back to top form. 475s are repeatable but i don't have the explosiveness on 405 yet to try another 495.
Mon Feb 19
9:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min 1.5miles 3mph@9%
3:00 pm
Paused Squats 315-315-315,405, 475
Iso Hammer Strength Inclined Press Machine ~135 125 x7
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60x10
Seated Bicep Curl Machine - One Arm ~ 80 max 80 x5
Cardio - Inclined Walking 30min 1.5miles 3mph@9%
Tue Feb 20
6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 135-135 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60x10
Seated Bicep Curl Machine - One Arm ~ 80 max 70x7
8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 135 x7
Seated Tricep Extension Machine - One Arm ~ 70 max 60x10 REST
Seated Bicep Curl Machine - One Arm ~ 80 max 70x7 REST
Cardio - Inclined Walking 30min 1.5miles 3mph@9%
* late workout. busy again at work. did not feel very strong after long fasted hours.
Wed Feb 21
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50x5
Seated Bicep Curl Machine - One Arm ~ 80 max 40-50x5
* back not very fresh from the multiple 135x5 seated inclined press. reduced back to 125s.
9:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5 REST
Iso Hammer Strength Seated Row - One Arm, ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60x10
Seated Bicep Curl Machine - One Arm ~ 80 max 80x5
Thur Feb 22
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 90 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50x5
7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 155 | 80 max 155x5 | 50x5
Fri Feb 23
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5 REST
Iso Hammer Strength Seated Row - One Arm, ~ 135 115 x5, 90x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 170|80 max 110x5 | 50x5
7:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125-45 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125-45 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 155 max 155-50x5
Sat Feb 24
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115 x5, 90x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 170 max 155x5
Decline Bench Weighted Situp ~ 40 max 10-15-20-25 x5
7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125-45 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125-45 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 155 max 155-50x5
* got too excited doing situps this morning. back not very solid this afternoon. hawaii in 4 weeks. need to be beach ready
Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]
Feb Week 3 of 4 BW 198-202
Sun Feb 18
6:00 am
Paused Squats 315-315-315,405 REST
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min 1.5miles 3mph@9%
4:00 pm
Paused Squats 315-315-315,405, 475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 90 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80 x5
* a little setback from last week. got greedy and did too many 495 too close together. my lowerback is not hurt and there is no pain anywhere but my leg explosiveness is still not back to top form. 475s are repeatable but i don't have the explosiveness on 405 yet to try another 495.
Mon Feb 19
9:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min 1.5miles 3mph@9%
3:00 pm
Paused Squats 315-315-315,405, 475
Iso Hammer Strength Inclined Press Machine ~135 125 x7
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60x10
Seated Bicep Curl Machine - One Arm ~ 80 max 80 x5
Cardio - Inclined Walking 30min 1.5miles 3mph@9%
Tue Feb 20
6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 135-135 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60x10
Seated Bicep Curl Machine - One Arm ~ 80 max 70x7
8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 135 x7
Seated Tricep Extension Machine - One Arm ~ 70 max 60x10 REST
Seated Bicep Curl Machine - One Arm ~ 80 max 70x7 REST
Cardio - Inclined Walking 30min 1.5miles 3mph@9%
* late workout. busy again at work. did not feel very strong after long fasted hours.
Wed Feb 21
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50x5
Seated Bicep Curl Machine - One Arm ~ 80 max 40-50x5
* back not very fresh from the multiple 135x5 seated inclined press. reduced back to 125s.
9:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5 REST
Iso Hammer Strength Seated Row - One Arm, ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60x10
Seated Bicep Curl Machine - One Arm ~ 80 max 80x5
Thur Feb 22
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 90 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50x5
7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 155 | 80 max 155x5 | 50x5
Fri Feb 23
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5 REST
Iso Hammer Strength Seated Row - One Arm, ~ 135 115 x5, 90x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 170|80 max 110x5 | 50x5
7:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125-45 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125-45 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 155 max 155-50x5
Sat Feb 24
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 115 x5, 90x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 170 max 155x5
Decline Bench Weighted Situp ~ 40 max 10-15-20-25 x5
7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125-45 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125-45 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50x5
Seated Bicep Curl Machine - Two|One Arm ~ 155 max 155-50x5
* got too excited doing situps this morning. back not very solid this afternoon. hawaii in 4 weeks. need to be beach ready