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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.
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.