Author Topic: Kingfush  (Read 206525 times)

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Kingfish

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Re: Kingfush
« Reply #2160 on: May 03, 2020, 09:30:18 pm »
+2
May 3-9, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 1

BW 202lb

May Week  1 of 4

Sun  May 3

Squats 315-365-405
Rows one arm row 80-80x2,
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10-10
Cardio Walk 15mins. 1miles @ 4mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Mon  May 4

Squats 315-365-405
Rows one arm row 80-80x2 | bw chins bw-bwx2
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 15mins. 1miles @ 4mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Tue May 5

Squats 225-275-315-365-405
Rows one arm row 70-70x2 | bw chins bw-bwx3
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10-10
Cardio Walk 15mins. 1miles @ 4.3mph/5% 140 HR max
Abs decline bench cable situp 50-50x3 rest

* added 225-275 to the warmup to get the reps smoother faster. the 405 is still not very heavy but il be going all out to get a 440. 425 is still ok. months ago, a 455 would still be a warmup single at 210+bw. i'm 198-202 right now waking up.
* have the apple watch for almost a week now to track heart rate. numbers looking good with still a lot of fat left to burn. im 198lb 12-15%right now. il be in the 8-10%BF at low 190s/high 180s 


Wed May 6

Squats 225-275-315-365-405
Rows one arm row 70-70x2 | bw chins bw-bwx3
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10-10
Cardio Walk 15mins. 1mile @ 4.2mph/5% 145 HR max
Abs decline bench cable situp 50-50x3

* getting consistent now on cardio and keeping a target of about 75-80%HR 15mins daily. i tried doing a 5mph with the same 5% incline walking pace for a few minutes and it was getting too intense for my goals. 4.2-4.3 is a good leisure pace without it feeling like a near max effort in a matter of minutes.
* squats still alright even at 198lb. when i was strongest, i was still able to get 445 at 170lb bw. its not a daily routine but still a good benchmark.

Thur May 7

Squats 225-275-315-365-405
Rows one arm row 70-70x2 | bw chins bw-bwx3
Inclined Chest Press smith machine 185-185-205-225x2,  | dips bwx10-10 rest
Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Fri May 8

Squats 225-315-365-405
Rows one arm row 70-70-70x2, 70x5 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-225-225x2,  | dips bwx10-10
Cardio Walk 15mins. 1mile @ 4.2mph/5% 140 HR max
Abs decline bench cable situp 50-50x3 rest

*bw198 consistent for a few days now


Sat May 9

Squats 315-365-405
Rows one arm row 70-70x2 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10
Cardio Walk 15mins. 1mile @ 4.2mph/5% 140 HR max
Abs decline bench cable situp 50-50x3 rest
« Last Edit: May 10, 2020, 10:21:54 pm by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

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

Kingfish

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Re: Kingfush
« Reply #2161 on: May 10, 2020, 10:25:29 pm »
+1
May 10-16, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 3

BW 196-200lb

May Week  2 of 4

Sun  May 10

Squats 315-365-405
Rows one arm row 70-70-80-80x2 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Mon  May 11

Squats 225-315-365-405
Rows one arm row 70-70-70x2 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Tue  May 12

Squats 225-315-365-405
Rows one arm row 70-70-70x2 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

* went to costco for supplies and pork more than doubled in price. 1.59 to 3.69/lb. cant be eating chicken 24/7 but this is sad. i eat pork for variety and some steaks for special occasions. bw still going down slowly. will eat on maintenance when i get to the low 190s. still in the 196-198lb right now.

Wed May 13

Squats 225-315-365-405
Rows one arm row 70-70-70x2 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Thur May 14

Squats 225-315-365-405
Rows one arm row 70-70-70x2, 60-60-50-50x3 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-185-205-225x2
Cardio Walk 15mins. 1mile @ 4.2mph/5% 125 HR max

Fri May 15

Squats 225-315-365-405
Rows one arm row 60-60-60x3, 70x2
Inclined Chest Press smith machine 185-185-205-205x2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max

* increased incline to 6%. fitness gains are quick and it takes more intensity now to get my heart rate to the training zone.

Sat May 16

Squats 225-315-365-405
Rows one arm row 60-60-60x3
Inclined Chest Press smith machine 185-185-205-205x2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max

* dry bw steady at 196lb.
« Last Edit: May 16, 2020, 10:41:11 pm by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

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

Kingfish

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Re: Kingfush
« Reply #2162 on: May 17, 2020, 09:38:02 pm »
+2
May 17-23, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 4

BW 194-198lb

May Week   3 of 4

Sun  May 17

Squats 225-315-365-405
Rows one arm row 60-60-60x3
Inclined Chest Press smith machine 185-185-205-205x2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max

* il eat at maintenance when i get my bw steady in the 194-196lb.

Mon  May 18

Squats 225-315-365-405
Rows one arm row 60-60-60x3
Inclined Chest Press smith machine 185-185-205-225x2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max

* accu-measure fat caliper at 4mm already puts me in the 8%BF. i'm still 198 after eating so probably not very accurate.

Tue  May 19

Squats 225-315-365-405
Rows one arm row 60-60-60x3 rest | bw chins x5-5
Inclined Chest Press smith machine 185-185-185-185x2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max

Wed  May 20

Squats 225-315-365-405
Rows one arm row 60-60-60x3 rest | bw chins x5
Inclined Chest Press smith machine 185-185-205x2, 205x5
Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max

Thur May 21

Squats 225-315-365-405
Rows one arm row 60-60-70x3  | bw chins x5
Inclined Chest Press smith machine 185-185-205x2, 205x3
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max

Fri May 22

Squats 225-315-365-405
Rows one arm row 60-60-60x3  | bw chins x5
Inclined Chest Press smith machine 185-185-205x2, 205x5, 135 x10-10-2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest

Sat May 23

Squats 225-315-365-405
Rows one arm row 60-60-60x3  | bw chins x12-4-4
Inclined Chest Press smith machine 185-185-205x2, 205x5, 135 x12-4-4 30sec reset
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest




« Last Edit: May 23, 2020, 09:26:32 pm by Kingfish »
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

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

Kingfish

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  • Posts: 1925
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Re: Kingfush
« Reply #2163 on: May 24, 2020, 09:51:46 pm »
0
May 24-30, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 4

BW 194-198lb

May Week   4 of 4

Sun  May 24

Squats 225-315-365-405
Rows one arm row 60-60-60x3  | bw chins x12-4-4
Inclined Chest Press smith machine 185-185-205x2, 205x5, 135 x12-4-4 30sec reset
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest
5'10" | 208lbs | 38 yrs
reach - 7'8" (92") |paused full squat - 495x1| standing VJ - 40"|

That which that does not kill us, makes us stronger.
- Friedrich Nietzsche

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