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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
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