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Messages - Kingfish

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31
Progress Journals & Experimental Routines / Re: Kingfush
« on: November 05, 2023, 11:22:53 pm »
Nov 5-11, 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]

Nov Week 2 of 5 BW 198-200

Sun Nov 5

6:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

4:30 pm
Paused Squats 315-405
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* feeling under the weather. did not lift very heavy so I can get well faster.

Mon Nov 6

3:30 pm
Paused Squats 315-405
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* massive body ache when I woke up this morning. tested positive for COVID for the 2nd time but only got the soreness now. skipped morning workout and slept another 4hrs. woke up feeling good. still some cough but no more muscle pain.

Tue Nov 7

6:30 am
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

3:30 pm
Paused Squats 315-405
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Wed Nov 8

6:30 am
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

3:30 pm
Paused Squats 315-405
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5
 
Thur Nov 9

6:30 am
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

3:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125-135 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* day 5 of covid positive. all covid muscle ache were gone after the 2nd day. slept most of time when this strong variant hit me hard. feeling 80% good already after 18hr+ of sleep. was thinking of doing another light workout so I don't stress myself but I felt normal already yesterday.

Fri Nov 10

6:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

2:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Sat Nov 11

6:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 90-100-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* skipped the heavy squats this morning to try and overshoot 455+ later.

Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* took it easy. was not feeling very strong yet.

32
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 30, 2023, 02:58:50 pm »
Oct 29 - Nov 4, 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]

Nov Week 1 of 5 BW 194-198

Sun Oct 29

6:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

4:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5

Mon Oct 30

6:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

6:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Seated Cable Row- One Arm 30-40 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Tue Oct 31

6:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Seated Cable Row- One Arm 30-40 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* been very consistent with 2.5-3 cups of rice a meal, twice a day. that's 250-300g carbs a day. been doing it for weeks now and anything 250g+ gets me 455 strong. anything less than 200g and Im not as strong. If I do min of 6 cups of white rice a day, eventually I'll be 495x3 strong and also not be lean anymore. not getting that thick again for now.
* today I got 495 after a long time of skipping it because I prefer to be more lean. did this 495 at 202lb bw.  very happy with the rep because it was with a solid pause and without a back bending grind.  the 405 before that felt very explosive and from all my experience with this weight, I knew Im 495 strong this afternoon.

Wed Nov 1

6:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Seated Cable Row- One Arm 30-40 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Thur Nov 2

6:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Seated Cable Row- One Arm 30-40 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* one day rest and i'm back to 495 again. i'm not getting daily 495s consistently again because of my new work schedule. i cannot get 1-2hr midday nap anymore. this makes a big difference. i carbed up to 250-300+grams  per day and got strong quickly. need sleep/nap for faster recovery.

Fri Nov 3

6:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Seated Cable Row- One Arm 30-40 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Sat Nov 4

6:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

1:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Seated Cable Row- One Arm 30-40 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

33
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 22, 2023, 01:59:04 pm »
Oct 22-28, 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]

Oct Week 3 of 4 BW 194-198

Sun Oct 22

6:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5


6:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5


Mon Oct 23

6:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

6:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-100-110-120 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40 x5

Tue Oct 24

9:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

6:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-120 x5
Seated Cable Pulldown- One Arm 30-40 x5

Wed Oct 25

9:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

6:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-120 x5
Seated Cable Pulldown- One Arm 30-40 x5

Thur Oct 26

9:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

6:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-120 x5
Seated Cable Pulldown- One Arm 30-40 x5

Fri Oct 27

9:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

6:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-100-110-120 x5
Seated Cable Pulldown- One Arm 30-40 x5

Sat Oct 28

9:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

6:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-120 x5
Seated Cable Pulldown- One Arm 30-40 x5

34
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 15, 2023, 11:42:28 am »
Oct 15-21, 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]

Oct Week 3 of 4 BW 194-198

Sun Oct 15

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 70-80-90-100 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5
 
* weights on push/pull staying in the light-medium but adding more volumes by doing clusters of 5 reps with 30-60sec rests.

3:30 pm
Paused Squats 315-405-455, 365-365 x3
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 70-80-90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

Mon Oct 16

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 70-80-90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 70-90-100-110-120 x5

Tue Oct 17

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 70-80-90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

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

Wed Oct 18

9:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5

Thur Oct 19

9:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

* skipping the seated shoulder press machine. anything 90lb+ is adding fatigue very fast to my wrists. the inclined press handles are more comfortable. I feel a good stretch on the front delts on either exercise so I'll just stay with the inclined press.

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5

Fri Oct 20

9:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

* skipping the seated shoulder press machine. anything 90lb+ is adding fatigue very fast to my wrists. the inclined press handles are more comfortable. I feel a good stretch on the front delts on either exercise so I'll just stay with the inclined press.

4:30 pm
Paused Squats 315-405-475, 315x3
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
 
* got to 300g+ carbs again from white rice and the strength is noticeable.

Sat Oct 21

6:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

6:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5

35
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 08, 2023, 02:56:11 pm »
Oct 8-14, 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]

Oct Week 2 of 4 BW 194-198

Sun Oct 8

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 70-80-90 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90 x5
Iso Hammer Strength Pulldown- One Arm 45-70 x5
 
2:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 70-80-90-100-115 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90 x5
Iso Hammer Strength Pulldown- One Arm 45-70-80 x5

Mon Oct 9

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 45-70-80 x5
Iso Hammer Strength Inclined Press Machine 45-70-80-90-100-115 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90 x5
Iso Hammer Strength Pulldown- One Arm 45-70 x5
 
7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 70-80-90-100-115 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90 x5
Iso Hammer Strength Pulldown- One Arm 45-70-80 x5

Tue Oct 10

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 45-70-80 x5
Iso Hammer Strength Inclined Press Machine 45-70-80-90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90 x5
Iso Hammer Strength Pulldown- One Arm 45-70 x5
 
7:30 pm
Paused Squats 315-405-475, 365x3
Iso Hammer Strength Vertical Press Machine 70-80 x5

Wed Oct 11

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 45-70-80 x5
Iso Hammer Strength Inclined Press Machine 45-70-80-90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90 x5
Iso Hammer Strength Pulldown- One Arm 45-70 x5
 
7:30 pm
Paused Squats 315-405-455, 365x3
Iso Hammer Strength Vertical Press Machine 70-80 x5

Thur Oct 12

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 45-70-80 x5
Iso Hammer Strength Inclined Press Machine 45-70-80-90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 45-70-90 x5
Iso Hammer Strength Pulldown- One Arm 45-70 x5

7:30 pm
Paused Squats 315-405-455, 365-365 x3
Iso Hammer Strength Inclined Press Machine 45-70-80-90-100 x5
Seated Lat Pulldown- One Arm 30-40 x5

Fri Oct 13

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 45 x5
Iso Hammer Strength Inclined Press Machine 45-70-80-90-100 x5
Iso Hammer Strength Seated Row - One Arm 45-70-80-90-100 x5
Seated Lat Pulldown- One Arm 30-40-50 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 45-70-80-90-100-110 x5
Seated Lat Pulldown- One Arm 30-40-50 x5

Sat Oct 14

6:30 am
Cardio - Inclined Walking 30min @ 3mph 10mins @ 6%, 20min @ 9%. 94 kcal + 228 kcal = 322 kcal burned
Iso Hammer Strength Vertical Press Machine - One Arm 35+45 x5
Iso Hammer Strength Inclined Press Machine 45-70-80-90-100 x5
Iso Hammer Strength Seated Row - One Arm 45-70-80-90-100 x5
Seated Lat Pulldown- One Arm 30-40-50 x5

2:30 pm
Paused Squats 315-405-475, 365-365 x3
Iso Hammer Strength Seated Row - One Arm 45-70-80-90-100 x5
Seated Lat Pulldown- One Arm 30-40 x5


36
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 01, 2023, 11:07:03 am »
Oct 1-7, 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]

Oct Week 1 of 4 BW 194-198

Sun Oct 1

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 100 x5
Strength Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50-60 x5
 
2:30 pm
Paused Squats 315-405-475,  405-385x2
Iso Hammer Strength Vertical Press Machine 90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100-105 x5
Strength Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50-60 x5

* 250g+ carbs/day from white rice working very well getting me 455-475 in the past few weeks. I was at 300-400g carbs when I was at doing daily 495s. I'm still 196-198lb dry in the morning and will keep it like this for now.

Mon Oct 2

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Strength Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

7:30 pm
Paused Squats 315-405-475,
Iso Hammer Strength Vertical Press Machine 70-80 x5
Iso Hammer Strength Inclined Press Machine 90-100-110-115 x5
Strength Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

* another 475 after yesterdays 475 with backoffs. i'm close to 495 strong again. taking it lighter on the push/pull couple with higher carb intake is doing very well for my squat strength.

Tue Oct 3

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80-90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Strength Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50-60 x5

7:30 pm
Paused Squats 315-405-455,
Seated Lat Pulldown - One Arm 40-50 x5

Wed Oct 4

9:30 am
Paused Squats 315-405-455, 365-365-365-365x3
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

7:30 am
Paused Squats 315-405-455
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

* legs felt tired from the 3x4 sets of 365 this morning but coordination was very good. the 405 was very smooth and somewhat fast. the 455 eccentric slowed down a lot midway but the weight was not heavy enough to collapse my midback. it was still a healthy lift.

Thur Oct 5

9:30 am
Paused Squats 315-405-455
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

7:30 am
Paused Squats 315-405-455
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

Fri Oct 6

6:30 am
Paused Squats 315-405-455
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

1:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

* have an off day from work. had to lift early afternoon because the gym's AC can't keep things cold during peak hours. its 90s this week in SF

Sat Oct 7

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Seated Row - One Arm 40 x5
Seated Lat Pulldown - One Arm 40 x5

2:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90-100 x5
Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5

* I thought id be 475 by now but the 405 was not quick enough. have to go carb heavy for the next two meals and go for 455+ tmrw afternoon.

37
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 24, 2023, 09:00:55 pm »
Sept 24-30, 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 4 of 4 BW 194-198

Sun Sept 24

6:30 am
Paused Squats 315s,
Iso Hammer Strength Inclined Press Machine 90-100-105 x5
Strength Seated Row - One Arm 40-50-60-70 x5
Seated Lat Pulldown - One Arm 40-50-60-70 x5

2:30 pm
Paused Squats 315-405-455, 385-405x2 
Iso Hammer Strength Shoulder Press Machine 90-100 x5
Strength Seated Row - One Arm 40-50-60-70 x5
Seated Lat Pulldown - One Arm 40-50-60-70 x5, 85-100x3 // 85 is max il go here for triples. the 100 was very hard to stabilize

Mon Sept 25

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70-80-90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100-105 x5
Strength Seated Row - One Arm 50-60-70 x5, 50x5s
Seated Lat Pulldown - One Arm60-70-85 x5, 60x5s

7:30 pm
Paused Squats 315-405-455, 
Iso Hammer Strength Shoulder Press Machine 90-100 x5
Strength Seated Row - One Arm 50 x5
Seated Lat Pulldown - One Arm 60 x5

* bw 196-200 after adding more carbs for the last 1-2 weeks. getting 455s on consecutive days now and not getting burned out. I am strongest at 400-500g white rice carbs per day. I only eat 2x/day. thats 4 cups of white rice a meal when I was 495x3 strong.. I'm doing 1.5cups at this time.

Tue Sept 26

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 45-70-80-90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Strength Seated Row - One Arm 50 x5
Seated Lat Pulldown - One Arm 50-60 x5

* 315 feeling very light already for a morning routine. might go 475 later if the 405 goes up faster. will still be very happy to get 455 again. that makes 5/5 days getting 455.
 
7:30 pm
Paused Squats 315-405-475, 
Iso Hammer Strength Vertical Press Machine 90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100-105 x5
Strength Seated Row - One Arm 50-60 x5
Seated Lat Pulldown - One Arm 50 x5

Wed Sept 27

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 45-70-80-90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Strength Seated Row - One Arm 50 x5
Seated Lat Pulldown - One Arm 50 x5

7:30 pm
Paused Squats 315-405-455, 
Iso Hammer Strength Vertical Press Machine 90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Strength Seated Row - One Arm 50-60-70 x5
Seated Lat Pulldown - One Arm 50 x5

* 455 was not very heavy. not going to get the 475 without some grinding so skipped it for another day.

Thur Sept 28

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 80-90-100 x5
Iso Hammer Strength Inclined Press Machine 100-110 x5
Strength Seated Row - One Arm 50 x5
Seated Lat Pulldown - One Arm 50 x5

7:30 pm
Paused Squats 315-405-475,  405x2
Iso Hammer Strength Vertical Press Machine 90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100-105 x5
Strength Seated Row - One Arm 50 x5
Seated Lat Pulldown - One Arm 50 x5

Fri Sept 29

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 80-90-100 x5
Iso Hammer Strength Inclined Press Machine 100-110 x5
Strength Seated Row - One Arm 50 x5
Seated Lat Pulldown - One Arm 50 x5

Sat Sept 30

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Vertical Press Machine 70 x5
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Strength Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50 x5
 
3:30 pm
Paused Squats 315-405-455,  385x2
Iso Hammer Strength Vertical Press Machine 90-100 x5
Iso Hammer Strength Inclined Press Machine 90-100-105 x5
Strength Seated Row - One Arm 40-50 x5
Seated Lat Pulldown - One Arm 40-50-60 x5

38
Progress Journals & Experimental Routines / Re: Kingfush
« on: September 17, 2023, 10:36:19 pm »
Sept 17-23, 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 3 of 4 BW 194-198

Sun Sept 17

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

4:30 pm
Paused Squats 315-405-455, 275-295-315x5
Iso Hammer Strength Shoulder Press Machine 90x5, 115x3
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

Mon Sept 18

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

7:30 pm
Paused Squats 315-405x1, 405-405x2
Iso Hammer Strength Shoulder Press Machine 90x5, 90x10, 115x3
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

Tue Sept 19

9:30 am
Iso Hammer Strength Shoulder Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90x5, 115x3
Iso Hammer Strength Seated Row - One Arm 90-115x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80-90 x5

7:30 pm
Paused Squats 315-405-455, 385x3
Iso Hammer Strength Shoulder Press Machine 90x5, 115x3

Wed Sept 20

9:30 am
Iso Hammer Strength Shoulder Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90x5
Iso Hammer Strength Seated Row - One Arm 90-115x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80-90 x5 //use 80. left arm not as strong.

* vertical pulling and pushing not adding too much fatigue to my core as long as I don't use heavy weights. I've been doing the pulls lately with single arm to keep my core fresh for the squats. 475 is doable for a paused max now even at this 196lb bw but I'm still keeping focus on the backoff sets to build thicker legs.
* I noticed on the one arm pulldowns that I'm using a lot more effort to get full ROM on the left arm. will drop top weight to 80 for now and build back up.

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90x5
Iso Hammer Strength Shoulder Press Machine 90x5, 115x3
Iso Hammer Strength Seated Row - One Arm 90-115 x5
 
Thur Sept 21

9:30 am
Iso Hammer Strength Shoulder Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90x5
Iso Hammer Strength Seated Row - One Arm 90-115x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

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

Fri Sept 23

6:30 am
Iso Hammer Strength Shoulder Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90x5
Iso Hammer Strength Seated Row - One Arm 90-115x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

7:30 pm
Paused Squats 315-405-455, 315x3
Iso Hammer Strength Seated Row - One Arm 90-115 x5

Sat Sept 24

6:30 am
Paused Squats 315s,
Iso Hammer Strength Inclined Press Machine 90-100-105 x5
Strength Seated Row - One Arm 40-50-60-70 x5
Seated Lat Pulldown - One Arm 40-50-60-70 x5

* someone using the hammerstrength back machine. did my back using cables. ROM and form feels better. will do more rowing here.

7:30 pm
Paused Squats 315-405-455 
Iso Hammer Strength Shoulder Press Machine 90-100 x5
Strength Seated Row - One Arm 40-50-60-70 x5
Seated Lat Pulldown - One Arm 40-50-60-70 x5

39
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

40
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

41
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

42
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

43
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,

44
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,

45
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,

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