Author Topic: Kingfush  (Read 275726 times)

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Kingfish

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Re: Kingfush
« Reply #2130 on: March 28, 2021, 09:57:20 am »
+2
Mar 28 - April 3, 2021

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

Mar Week 5 of 5

Sun Mar 28

5:30am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2
Horizontal Pull seated row machine 250-265-280x3, 295x2 | one arm cable rows 70-70x5
Horizontal Push seated chest press #15-16x3
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR

* the one arm seated machine row is causing my back to twist a little cause this discomfort. will skip for now.

11:30am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 155-170x5
Horizontal Pull seated row machine 250-265-280x3, 295x2, 265x5 | one arm cable rows 70-80x5
Horizontal Push seated chest press #15-16x3 rest
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

6:00pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2
Horizontal Pull seated row machine 250-265-280x3, 295x2  | one arm cable rows 70-80x5 rest
Horizontal Push seated chest press #15-16x3 rest
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest
 
Mon Mar 29

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 170x5
Horizontal Pull seated row machine 250-265-280x3, 295x2 | one arm cable rows 70-75x5
Horizontal Push seated chest press #15-16x3 rest
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR

11:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 175x5
Horizontal Pull seated row machine 250-265-280x3, 295x2 rest | one arm cable rows 70-80x5
Horizontal Pull one arm cable pulldown 60-70x5
Horizontal Push seated chest press #15-16-17x3
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

5:30pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 175x5
Horizontal Pull seated row machine 250-265-280x3, 295x2 rest | one arm cable rows 70-80x5 rest | seated cable rows parallel grip 135-150-165-180x3
Horizontal Pull one arm cable pulldown 60-70x5
Horizontal Push seated chest press #15-16-17x3
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

Tue Mar 30

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2
Horizontal Pull seated row machine 250-265-280x3, 295x2 rest | one arm cable rows 70-80x5
Horizontal Push seated chest press #15-16x3 rest
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 17mins, 1 mile@3.5-4.0 mph/6% incline 130HR

* got an open cut on my left hand from a callus that ruptured. been taking it easy on the pulling because i want my wound to heal.

11:30am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2
Horizontal Pull seated row machine 250-265-280x3, 295x2 rest | one arm cable rows 70-80x5 rest | seated cable row parallel grip 150-160-180x3
Horizontal Push seated chest press #15-16x3 rest
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 17mins, 1 mile@3.5-4.0 mph/6% incline 130HR rest

5:30pm
Squats 315-405-495
Cardio Walk 15mins, 1 mile@4.0 mph/6% incline 135HR

* kept afternoon to just squats and cardio. gym too packed and don't have time to go to the other one. was happy with the routine.

Wed Mar 31

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 80-95-110x10
Horizontal Pull seated row machine 250-265-280x3, 295x2 rest | one arm cable rows 70-80x5, 55-60x10
Horizontal Push seated chest press #15-16x3 rest
Calves seated calf raise 2x45lb 5x3 sets rest
Cardio Walk 15mins, 1 mile@4.0 mph/6% incline 130HR

11:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 110-125x10
Horizontal Pull seated row machine 250-265-280x3, 295x2 rest | one arm cable rows 70-70x5, 55-60x10

5:45pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 125x10

* minimal routine again. been resting because i'm not eating as much. want to stay in the low 210lb. not going to be multi 495 strong but strong enough to routinely get 495 while staying leanish.

heres me at 210-212.


Thur April 1

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155x3
Horizontal Pull one arm cable rows 60-70x5

* the volumes and intensity of the seated shoulder pressing is adding too much fatigue to my lowerback. had to stop before the weights start to feel heavy so i freshen the back some more.

5:30pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 125x10
Horizontal Pull one arm cable rows 70-70x5, 60x10 | seated row machine 245-250x3

* skipped the lunch workout. i'm feeling under the weather. it got very warm and i'm not feeling to good with the sudden weather change. slept more and felt a lot better in the afternooon.

Fri April 2

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 125x10
Horizontal Pull one arm cable rows 60-70x5, 60x10

11:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 125x10
Horizontal Pull one arm cable rows 70-80x5, 70x10

5:30pm
Squats 315-405-495
Horizontal Pull one arm seated cable row machine 80-90x5, 80x10

Sat April 3

6:00am
Squats 315-405-495
Vertical Push seated shoulder press machine hoist stack #10-12-14-16x5 (18 max)
Horizontal Pull one arm cable rows 60-70x5, 65x10

6:30pm
Squats 315-405-495
Vertical Push seated shoulder press machine hoist stack #12-14-16x5 (18 max)
Horizontal Pull seated one arm row machine 80-90-100x5
« Last Edit: April 04, 2021, 10:40:57 am by Kingfish »
5'10" | 216lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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Re: Kingfush
« Reply #2131 on: April 03, 2021, 10:15:12 am »
+2
April 4-10, 2021

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

April Week 1 of 4

Sun April 4

6:00am
Squats 315-405-495
Vertical Push seated dip machine 120-135x5
Horizontal Pull seated one arm cable rows 70-80x5, 70x10

* first time in a long time i took a friday and saturday night off because of some kids activities at the park for easter and a birthday party. thought it was already sunday yesterday. readjusted log.
* still going with minimal movements to freshen up. workouts take less than 30 mins.

11:30am
Squats 315-405-495
Horizontal Push close grip bench press 135-185 5x2 sets each
Horizontal Pull seated one arm cable rows 70-80x5, 70x10

Mon April 5

5:00am
Squats 315-405-495
Vertical Push close grip bench press 135x5, 185-185x3, 205x2, 225 2x3 sets
Horizontal Pull seated one arm cable rows 80-90x5, 80x10
Cardio Inclined Walking 1mile, 15mins, 4mph@6%. HR max 142

11:30am
Squats 315-405-495
Vertical Push close grip bench press 135x5, 185x3, 225-225x2
Horizontal Pull seated one arm cable rows 90-100x5, 90x10]

Tue April 6

5:00 am
Squats 315-405-495
Vertical Push seated shoulder press machine 125-140-155-170x3, 140x10
Horizontal Pull seated one arm cable rows 70-80-90-100-110x3, 120x2, 100x10
Horizontal Push seated chest press machine #12-14x5, #12x10

11:00 am
Squats 315-405-495
Horizontal Pull seated one arm cable rows 90-100x5, 110x3, 120x2, 100x5
Horizontal Push seated chest press machine #12-14-16x5, #12x10
Calves 2x45lb 2x10 sets, 2x45lb+25lb x10

5:30 pm
Squats 315-405-495
Horizontal Pull seated one arm cable row machine 90-100x5, 90x5 | one arm cable rows standing 70-80x10
Horizontal Push seated chest press machine #14-16x5, #14x10

* lowerback one more good sleep away from being completely strain free. its from the vertical pushing. very small form changes affects the strain on the back so fast. i'm already reseting between heaving singles. i'm focusing on the neutral arc of the back. not worth it to have a weakened lower back. a close grip chest press works almost the same thing so il just do that instead.

Wed April 7

5:00 am
Squats 315-405-495 
Horizontal Pull seated one arm cable row machine 90-100x5, 90x5
Horizontal Push seated chest press machine #12x10, #14-16x3, #12-14x10
Inclined walking 15mins, 1mile, 4mph@6%, 130BPM max

5:30 pm
Squats 315-405-495, 495x2 
Horizontal Pull seated one arm cable row 70-80x10
Horizontal Push seated chest press machine #12x10, #14-16x5, #14x10

* bw 212-214. feeling a little stronger so added a double 495 backoff. 3rd rep would have been very difficult.

Thur April 8

5:00 am
Squats 315-405-495 
Horizontal Pull seated cable row machine 235-250-265x3 | seated one arm row 70x10
Horizontal Push seated chest press machine #12x10, #14-16x3, #14x10

* got a good 45min nap at break at work. enough to recover from a 495 double from last workout. the single this morning was heavy but not a grinding rep. getting back to the heavy row machine again after my left arm broken skin got healed.

11:00 am
Squats 315-405-495 
Horizontal Pull one arm seated cable row machine 90-100-110x5, 120-130x3 | one arm row 70-80x10
Horizontal Push seated chest press machine #12x10, #14-16x3, #14x10
Vertical Push seated one arm cable shoulder press 25-30x10

5:00 pm
Squats 315-405-495 
Horizontal Pull one arm row 75-80x10
Horizontal Push seated chest press machine #14-15-16x5, #14x10
Vertical Push seated one arm cable shoulder press 30-35x10

Fri April 9

5:00 am
Squats 315-405-495 
Horizontal Pull one arm row 60-65x10
Vertical Push seated one arm cable shoulder press 25-30x10, 35-40x5

5:30 pm
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #10-12x10
Vertical Push seated one arm cable shoulder press 40x5
Horizonal Push seated chest press machine #12x10, #14-16x5, #14x10

Sat April 10

5:00 am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #10-11x10
Horizonal Push seated chest press machine #12-13x10

11:30 am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #10-11x10
Horizonal Push seated chest press machine #12x10, #14-15-16x5, #14x10
Vertical Push seated one arm cable shoulder press 40-50x5 | seated one arm shoulder press 50-60-70x5, 50x10

* did the seated shoulder press machine facing backwards to help with back stability. im still not happy getting my lowerback beat a few weeks back. having a strained back is the worst injury to lifting. 
« Last Edit: April 10, 2021, 04:30:56 pm by Kingfish »
5'10" | 216lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.

Kingfish

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  • Posts: 1993
  • Respect: +1294
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Re: Kingfush
« Reply #2132 on: April 11, 2021, 10:16:16 am »
+2
April 11-17, 2021

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

April Week 2 of 4

Sun April 11

5:00am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #10-11x10
Horizonal Push seated chest press machine #12-13-14x10
Vertical Push seated shoulder press machine #10-11x10 | seated one arm shoulder press 50x5
Horizonal Pull seated row machine #12-13-14-15-16x10

* i was solo at the gym 5am on a sunday. after the squats, i did a circuit style routine alternating push/pull using machines. they are right next to each other. sets of 10 with medium heavy weights. #18 is full stack. this is the roc-it series from hoist. love using these.

11:00am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #11-11x10
Horizonal Push seated chest press machine #14-15-16x5, #14x10
Vertical Push seated shoulder press machine #10-11-12x10
Horizonal Pull seated row machine #14-15-16-17-18x10

* weekend mornings are at 24hr fitness because its the only one open at 5am. the lunch is at crunch fitness because its a lot closer to my place. they have the same hoist machine so i did the same routine with more volumes. i still have to figure out how to move up on resistance on the lat pulldown without straining either my back or my legs. i'm getting pulled up with resistances in the stack 12+

4:30pm
Squats 315-405-495, 495x2 
Vertical Pull seated lat pulldown machine #11x10
Horizonal Push seated chest press machine #14-15-16x5, #14x10 rest
Vertical Push seated shoulder press machine #11-12-13x10, #14-15-16x5
Horizonal Pull seated row machine #18-18x10 | single arm seated row machine 100-110x5, 120-130x2

* row machine already full stacked and still feel like a medium weight. had to use the other single arm row because this one goes all the way up to 130lb (260 on the selectorized plates). lower back is very fresh and strong so i went for a 495 backoff double. 3rd would be too much too soon. i'm only 210-212 with lowered carb for the past few days.

Mon April 12

5:00am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #11-12x10
Horizonal Push seated chest press machine #12x10
Vertical Push seated shoulder press machine #12x10, #14-15-16-17x5,
Horizonal Pull seated row machine #18-18x10 | single arm seated row machine 100x5
Inclined Walking 15min. 4mph@6%. 1 mile. 133HR max.

11:00am
Squats 315-405-495
Vertical Pull seated lat pulldown machine #12-13x10
Horizonal Push seated chest press machine #12-13x10
Vertical Push seated shoulder press machine #12-13x10, #14-15x5,
Horizonal Pull seated row machine #18-18x10
Seated Calf raise 2x45lbx10, 2x45lb+25lbx10, 3x45lbx10

5:30pm
Squats 315-405-495
Vertical Pull seated lat pulldown machine #12-12x10
Horizonal Push seated chest press machine #12-13x10
Vertical Push seated shoulder press machine #12-13x10
Horizonal Pull seated row machine #18-18x10

Squats - Liezel 45x5, 65x3, 95x2, 115x1, 125x1 | 115 2x5 sets, 95x10

* didn't really plan on doing a 3rd workout but had an errand close to gym so spent 30mins to get my bare minimum workout in. felt very good. i don't know why coming from the same manufacturer - hoist, the seated row has so little resistance compared to the rest of the lineup. it still has the same 18 stack of plates but the 18 resistance on the seated row feels light relative to the other equipement. the lat pulldown feels the heaviest because i can't properly brace myself.
* added squat log of wife since i'm helping her get to a 185 top single. i think the quads start to form into a square once you reach the 2 plate mark. 1.5 plate can still be very feminine. shes been doing squats for a long time and even has better form than me because of better flexibility. shes just not lifting seriously because of lack of time.

Tue April 13

5:00am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #12-12x10, #14-15x5
Horizonal Push seated chest press machine #12x10 rest
Vertical Push seated shoulder press machine #12-13x10, #16-17-18x5,
Horizonal Pull seated row machine #18-18x10 | single arm seated cable pulldown 70x5
Inclined Walking 15min. 4mph@6%. 1 mile. 139HR max.

11:30am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #14-15x5
Horizonal Push seated chest press machine #13-14x10
Vertical Push seated shoulder press machine #16-17-18x5, #14x10
Horizonal Pull seated row machine #18-18x10 | single arm row machine 100-105x5

5:30pm
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #13-14x5
Horizonal Push seated chest press machine #13-14x10
Vertical Push seated shoulder press machine #16-17-18-18x5, 
Horizonal Pull seated row machine #18-18x10 | single arm row machine 100-110-120x5

Wed April 14

5:00am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #12-13x5
Horizonal Push seated chest press machine #15-16x5
Vertical Push seated shoulder press machine #16-17-18x5,
Horizonal Pull seated row machine #18-18x10 | single arm seated row machine 100-105x5
Inclined Walking 15min. 4mph@6%. 1 mile. 139HR max.

11:00am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #13-14x5
Horizonal Push seated chest press machine #16-17x5
Vertical Push seated shoulder press machine #16-17-18x5
Horizonal Pull seated row machine #18-18x10 rest | single arm seated row machine 100-110x5 | standing cable face pull 100-100x10

6:00pm
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #13-14x5
Horizonal Push seated chest press machine #16-17x5
Vertical Push seated shoulder press machine #16-17x5
Horizonal Pull seated row machine #18-18x10 rest

Thur April 15

5:00am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #13x5
Horizonal Push seated chest press machine #16x5
Vertical Push seated shoulder press machine #16-17x5,
Horizonal Pull seated row machine #18-18x10

5:30pm
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #13x5 rest
Horizonal Push seated chest press machine #16x5
Vertical Push seated shoulder press machine #16-17-18x5,
Horizonal Pull seated row machine #18-18-18x10

8:00pm
Squats - Liezel 45x5, 65x5, 95x2, 115x1, 125x1 | 115 2x3 sets, 95x10

Fri April 16

5:00am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #13x5
Horizonal Push seated chest press machine #16x5
Vertical Push seated shoulder press machine #16x5,
Horizonal Pull seated row machine #18x10

* i spend the longest time resting 3min between the 405-495 single. that and changing my shoes. the machines are right next to each other and nobody uses them most of the time.

11:30am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #13-14x5
Horizonal Push seated chest press machine #16x5 rest
Vertical Push seated shoulder press machine #16-17-18x5, #13-13-14x10
Horizonal Pull seated row machine #18-18-18x10
« Last Edit: Today at 03:40:41 pm by Kingfish »
5'10" | 216lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

Daily Squats Day 1 - Aug 30, 2011 and still going.