Author Topic: Kingfush  (Read 432875 times)

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Kingfish

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Re: Kingfush
« Reply #2205 on: July 11, 2022, 12:19:30 am »
+2
July 10-16, 2022

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

July Week 2 of 4 BW 200-204

Sun July 10

6:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3, 220-220x3
Seated Calf Raises 115-115x5

11:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x3, 220x3
Seated Calf Raises 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 220x10
Seated Calf Raises 115-135x5

Mon July 11

6:00am
Seated Chest Press 220-235-250x3,
Seated High Row Machine One-Arm40-50-50-50x10
Seated Calf Raises 115x10, 115x5

* resting the heavy rowing and doing one arm on seated machine with lighter weights/higher reps.

12:00pm
Paused Squats 315-315-315, 405
Seated Shoulder Press 50x5, 50x10, 50-50x5
Seated High Row Machine One-Arm50-60x10, 70-80x5

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 220x10
Seated High Row Machine One-Arm 80-90-100x5

Tue July 12

6:00am
Seated Chest Press 220-220-220x3, 265-280x2
Seated High Row Machine One-Arm 100-110x5, 120-120x3
Seated Calf Raises 115x10, 115x5

12:00pm
Seated Chest Press 220-220-220x3, 220x10
Seated High Row Machine One-Arm 100-100x5, 120x3
Seated Calf Raises 115-115x5

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 220x5
Seated High Row Machine One-Arm 100-100-100x5, 100x10
Seated Calf Raises 115-115x5

Wed July 13

5:00am
Seated Chest Press 220-220-220x3, 220x10
Seated High Row Machine One-Arm 100-110x5, 120-120x3
Seated Calf Raises 115x10, 115x5

12:00pm
Seated Chest Press 220-220-220x3, 220x5
Seated High Row Machine One-Arm 100-100x5, 100x10
Seated Calf Raises 115-115x5

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x3, 220-220x3
Seated High Row Machine One-Arm 100-100-100x5, 100x5, 100x10

Thur July 14

6:00am
Seated Chest Press 220-220-220x3, 220-235x3
Seated High Row Machine One-Arm 100-100-100x5, 120-120x3
Seated Calf Raises 115x10, 115x5

12:00pm
Paused Squats 315-315-315
Seated High Row Machine One-Arm 110-110-110x3, 115-115x3

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press One-Arm 100-100x3
Seated High Row Machine One-Arm 110-110x3, 115x3

* the one arm chest press is just next to the one arm rowing so did these back to back instead of walking far for the other chest press machine.

Fri July 15

12:00pm
Seated Chest Press 220-220-220x3, 265-265x3
Seated Chest Press One-Arm 100-100-100x3, 
Seated High Row Machine One-Arm 100-100-100x5, 100-100-100-100x5
Seated Calf Raises 115x10, 115x5

* skipped the morning workout. too sleepy from work.

6:00pm
Paused Squats 315-315-315, 405-495

Sat July 16

2:00am
Seated Chest Press 220-220-220x5, 265x3
Seated High Row Machine One-Arm 110-110-110x5, 

* lunch break workout.

12:00pm
Seated Chest Press 220-220-220x5, 265x5
Seated High Row Machine One-Arm 110-110-110x5, 110x10 

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x5, 265x5
Seated High Row Machine One-Arm 110-110-110x5, 120x5 
« Last Edit: July 16, 2022, 10:00:52 pm by Kingfish »
5'10" | 210lbs | 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 #2206 on: July 17, 2022, 09:21:16 am »
+2
July 17-23, 2022

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

July Week 3 of 4 BW 200-204

Sun July 17

5:00am
Seated Chest Press 220-220-220x5, 220x5
Seated High Row Machine One-Arm 110-110-110x5, 
Seated High Row Machine 175-175x3
Seated Calf Raise 115-115x5

11:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x5,
Seated High Row Machine One-Arm 110-110-110x5, 
Seated High Row Machine 175-190x5

5:00pm
Paused Squats 315-315-315, 405-495

Mon July 18

5:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x5, 
Seated High Row Machine One-Arm 110-110-110x5, 
Seated High Row Machine 175-175x5

11:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x5, 220x10 
Seated High Row Machine One-Arm 110-110-110x5, 110x10
Seated Calf Raises 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-220x5, 220x10
Seated High Row Machine 175-190x3

Tue July 19

5:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x5, 
Seated High Row Machine One-Arm 110-110-110x5, 
Seated Calf Raise 115-115x5

* will stop and rest the horizontal rowing for now. there is some discomfort in my left arm thats not going away. not enough to cause pain or loss of power.

11:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-220x5,  220x10

5:00pm
Paused Squats 315-315-315, 405-495

* busy at home. did the bare minimum and resting everything else.

Wed July 20

5:00am
Paused Squats 315-315-315, 405-455
Seated Chest Press 70s x5, 220x5 
Seated High Row Machine One-Arm 50s x5, 110x5 
Cardio Inclined Walking 1 mile, 20mins - 3.0mph@4% 113HR max
 
11:00am
Paused Squats 315-315-315, 405-495
Seated Chest Press 50s x5, 220x5 

5:00pm
Paused Squats 315-315-315, 405-495
Cardio Inclined Walking 1 mile, 20mins - 3.0mph@4% 113HR max

* recovery doing very well after taking it easy and just focusing on squats and some light cardio.

Thur July 21

6:00am
Seated Chest Press 50s x5, 220x5 
Seated High Row Machine One-Arm 50s x5, 110x5 
Cardio Inclined Walking 1 mile, 20mins - 3.0mph@4% 113HR max

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine One-Arm 50s x5, 110x5 

Fri July 22

11:00am
Seated Chest Press One-Arm 50s x5, 110x5 
Seated High Row Machine One-Arm 50s x5, 110x5 
Seated Calf Raise 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 50s x5, 220x5 
Seated Row Machine 100s x10, 190x5 

Fri July 22

7:00am
Seated Chest Press 50s x5, 220x5, 145x10 
Seated High Row Machine One-Arm 50s x5, 110x5 
Seated Calf Raise 115-115x5

12:00pm
Seated Chest Press 50s x5, 220x5, 145x10 
Seated Row Machine 100s x10, 190x5, 145x10

8:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 50s x5, 220x5, 145x10 
Seated High Row Machine One-Arm 50s x5, 110x5, 80x10 
« Last Edit: July 24, 2022, 01:37:43 am by Kingfish »
5'10" | 210lbs | 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 #2207 on: July 24, 2022, 10:19:02 am »
+1
July 24-30, 2022

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

July Week 4 of 4 BW 200-204

Sun July 24

7:00am
Seated Chest Press 50s-100s x5, 220x5, 145x10 
Seated Row Machine 100s x10, 190x5, 145x10
Seated High Row Machine One-Arm 50s-100s x5, 110x5 

11:00am
Paused Squats 315-315-315, 405-495 
Seated Chest Press 50s-100s x5, 220x5, 145-145x10 
Seated Row Machine 50s-100s x15, 145x5
Seated High Row Machine One-Arm 50s-100s x5, 110x5 

5:00pm
Paused Squats 315-315-315, 405
Seated Chest Press - One Arm 50s-x5, 100-100x5 
Seated High Row Machine One-Arm 50s-100s x5, 110x5 
Seated Lat Pulldown One-Arm 70s-90s x5, 115-115x5
Seated Calf Raise 115-115x5


Mon July 25

5:00am
Seated Chest Press 50s-100s x5, 220x5, 145-145x5 
Seated Lat Pulldown One-Arm 70s-90s x5, 100-110x5, 110-110-100-110x5
Seated Calf Raise 115-115x5

11:00am
Seated Chest Press 50s-100s-145s x5, 
Seated Lat Pulldown One-Arm 90s x5, 115x5
Seated Row Machine 50s-100s-145 x5,
Seated Calf Raise 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495 
Seated Chest Press 50s-100s-145s-175s x5 
Seated Row Machine 50s-100s-145s-175s-205 x5

Tue July 26

5:00am
Seated Chest Press 55-100-145-175 x5s 
Seated Row Machine 55-100-145-175 x5s
Seated Lat Pulldown One-Arm 90-100 x5s
Seated Calf Raise 115-125 x5s

11:00am
Seated Chest Press 55-100-145-175 x5s 
Seated Row Machine 100-145-175 x5s
Seated Lat Pulldown One-Arm 90-100-110 x5s

5:00pm
Paused Squats 315-315-315, 405-495 
Seated High Row Machine One-Arm 90-115-125-135-125 x5s
Seated Lat Pulldown One-Arm 90-115-100 x5s

Wed July 27

5:00am
Seated Chest Press 55-100-145-175 x5s 
Seated Lat Pulldown One-Arm 90-100 x5s
Seated Calf Raise 115 x5s

12:00pm
Seated Chest Press One-Arm 50-80-90-100 x5s 
Seated Lat Pulldown One-Arm 90-100 x5s

5:00pm
Paused Squats 315-315-315, 405-495 
Seated Chest Press One-Arm 80-90-100 x5s 
Seated Lat Pulldown One-Arm 90-100-115 x5s

Thur July 28

5:00am
Paused Squats 315-315-315, 405 
Seated Chest Press 55-100-145-160 x5s 
Seated Lat Pulldown One-Arm 90-100-115 x5s

12:00pm
Seated Chest Press One-Arm 90 x5s 
Seated Lat Pulldown One-Arm 100-135 x5s

5:00pm
Paused Squats 315-315-315, 405-495 
Seated Lat Pulldown One-Arm 90-100-115-125 x5s

Fri July 29

7:00am
Seated Chest Press 55-100-145-160-175 x5s 
Seated Lat Pulldown One-Arm 90-100-115 x5s

12:00pm
Seated Chest Press   55-100-145-160-175 x5s
Seated Lat Pulldown One-Arm 100-135 x5s
Seated Calf Raise 115-125 x5s

5:00pm
Paused Squats 315-315-315, 405-495 
Seated High Rows One-Arm 90-100-115-125-135-145 x5s

Sat July 30

7:00am
Seated Chest Press 55-100-145-160 x5s 
Seated Lat Pulldown One-Arm 90-115 x5s

12:00pm
Seated Chest Press 55-100-145-160 x5s 
Seated Lat Pulldown One-Arm 90-115 x5s

5:00pm
Paused Squats 315-315-315, 405-495 
Seated High Rows One-Arm 90-100-115-125-135-145 x5s
Seated Lat Pulldown One-Arm 90-115 x5s
« Last Edit: July 30, 2022, 10:08:28 pm by Kingfish »
5'10" | 210lbs | 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 #2208 on: July 31, 2022, 11:20:09 am »
+1
July 31 - Aug 6, 2022

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

Aug Week 1 of 5 BW 200-204

Sun July 31

7:00am
Seated Chest Press 50-100-145-160-175 x5, 160-160x10   
Seated High Row Machine One-Arm 90-115-125-135 x5s 

12:00pm
Seated Chest Press 50-100-145-160-175 x5, 160-160x10   
Seated High Row Machine One-Arm 90-115-125-135 x5s 

5:00pm
Paused Squats 315-315-315, 405-495   
Seated Chest Press 50-100-145-160 x5, 160-160x10   
Seated High Row Machine One-Arm 90-115-125-135 x5s 

Mon Aug 1

5:00am
Seated Chest Press 50-100-145-160 x5, 160-160-160x10   
Seated High Row Machine One-Arm 90-115-125 x5s, 100-100x10 
Seated Calf Raise 115-115x5, 115x10

12:00pm
Seated Chest Press 100-145-160 x5, 160x10   
Seated High Row Machine One-Arm 90-115-125 x5s, 100-100x10 
Seated Lat Pulldown One-Arm 90-100 x5s 

5:00pm
Paused Squats 315-315-315, 405-495   
Seated High Row Machine One-Arm 90-115-125-135 x5s, 125-125x10 

Tue Aug 2

5:00am
Paused Squats 315-315-315   
Seated Chest Press 50-100-145-160 x5, 160-160x10   
Seated High Row Machine One-Arm 90-115-125 x5s, 100-100-100x10 
Seated Calf Raise 115-115x5, 115x10

12:00pm
Seated Chest Press 100-145-160 x5, 160-160x10   
Seated High Row Machine One-Arm 100-115 x5s, 

5:00pm
Paused Squats 315-315-315, 405-495   
Seated Chest Press 100-145-160 x5, 160-10x10   
Seated High Row Machine One-Arm 90-115-125 x5s 
Seated Lat Pulldown One-Arm 90-100-115 x5s 

Wed Aug 3

5:00am
Paused Squats 315-315-315, 405   
Seated Chest Press 50-100-145-160 x5, 160-160x10   
Seated Lat Pulldown One-Arm 100-115 x5s, 100-100x10

12:00pm
Seated Chest Press 50-100-145-160 x5, 160-160x10   
Seated High Row One-Arm 90-100-115 x5s

5:00pm
Paused Squats 315-315-315, 405-495   
Seated Chest Press 100-145 x5, 160-160-160x10 

Thur Aug 3

12:00pm
Seated Chest Press 100-145-160-175 x5s   
Seated High Row One-Arm 90-100-115 x5s
Seated Lat Pulldown One-Arm 100-115 x5s 
Seated Calf Raise 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495   
Seated Chest Press 100-145-160-175 x5s   
Seated High Row One-Arm 90-100-115 x5s
Seated Lat Pulldown One-Arm 100-115 x5s 

Fri Aug 5

12:00pm
Seated Chest Press 100-145-160-175 x5s, 190-220-250-280x3, 295x2   
Seated Lat Pulldown One-Arm 100-115-125 x5s, 135-135-135x5 

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 100-145-175-190 x5s,   
Seated Lat Pulldown One-Arm 100-115-125 x5s,   

Sat Aug 6

6:00am
Seated Chest Press 100-145-175-190 x5s   
Seated Lat Pulldown One-Arm 115-125 x5s 

12:00pm
Seated Chest Press 100-145-175-190 x5s   
Seated Lat Pulldown One-Arm 115-125 x5s 

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 100-145-175 x5s,   
Seated Lat Pulldown One-Arm 115-125 x5s,   
Seated Calf Raise 115-115x5
   
« Last Edit: August 06, 2022, 10:51:12 pm by Kingfish »
5'10" | 210lbs | 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 #2209 on: August 07, 2022, 10:36:39 am »
0
Aug 7-13, 2022

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

Aug Week 2 of 5 BW 200-204

Sun Aug 7

7:00am
Seated Chest Press 100-145-160-175-190 x5s   
Seated Lat Pulldown One-Arm 115-125 x5s,   
Seated Rows One-Arm 90-115-135 x5s,   

12:00pm
Seated Chest Press 100-145-160 x5s   
Seated Lat Pulldown One-Arm 100 x5s,   
Seated Rows One-Arm 100-115-125 x5s,   

Paused Squats 315-405-495   
Seated Lat Pulldown One-Arm 100-115-125 x5s,   
Seated Rows One-Arm 100-115-125 x5s,   

Mon Aug 8

5:00am
Seated Chest Press 100-145-160-175 x5s   
Seated Lat Pulldown One-Arm 100-115 x5s,   
Seated Rows One-Arm 80-90-115 x5s,   
Seated Calf Raise 115 x5s,   

12:00pm
Paused Squat 315s
Seated Chest Press 100-145-160 x5s   
Seated Rows double arm ISO machine 80-90-115-125 x5s,   

* used the seated row machine with independent left/right movement. i use the same weight so i'm using half the resistance of the single arm. it does not feel half as light. i get better squeeze at the bottom ROM because my rhomboids are against each other creating better leverage for the squeeze. hard to squeeze the bottom ROM on single arm because the rhomboids dont "bottom out" as easily

5:00pm
Paused Squats 315-405-495   
Seated Lat Pulldown Two-Arm 90-100 x5s,   
Seated Chest Press 100-145-160 x5s

Tue Aug 9

5:00am
Paused Squat 315s
Seated Chest Press 100-145-160-175 x5s, 160x10   
Seated Lat Pulldown One-Arm 100-115 x5s, 100x10   
Seated Rows One-Arm 90-100-110-120 x5s,   

* the double arm pulling i did added more fatigue than i wanted to my core. back to single arm. i'm already on the edge of recovery doing these 495 singles everyday.   

12:00pm
Seated Chest Press 100-145-160 x5s,   
Seated Lat Pulldown One-Arm 100-115 x5s,   
Seated Rows One-Arm 90-100-110-120-130-140 x5s,   

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 100-145-160 x5s
Seated Rows One-Arm 120-130-140-150 x5s,   

Wed Aug 10

5:00am
Seated Chest Press 100-145-160 x5s,     
Seated High Rows One-Arm 100 x5s   
Seated Rows One-Arm 120-140 x5s,   
Seated Calf Raise 115 x5s

12:00pm
Seated Chest Press 100-145-160 x5s,     
Seated Rows One-Arm 120-130-140-150 x5s,   

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 100-145-160 x5s
Seated Rows One-Arm 140-150 x5s,   

Thur Aug 11

12:00pm
Seated Chest Press 100-145-160 x5s,     
Seated Lat Pulldown One-Arm 100-115 x5s,   
Seated Rows One-Arm 120 x5s,   

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 100-145-160-175 x5s, 220-250x3
Seated Rows One-Arm 140 x5s,
Seated Lat Pulldown One-Arm 100-115 x5s
Seated Calf Raise 115-125 x5s

Fri Aug 12

6:00am
Paused Squats 315-405   
Seated Chest Press 100-145-160-175 x5s, 220-250x3
Seated Rows One-Arm 100-120-140 x5s,   

12:00pm
Seated Chest Press 100-145-160-175 x5s
Seated Rows One-Arm 100-110-120-130-140 x5s,   

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 100-145-160-175 x5s, 220-250x3
Seated Rows One-Arm 120-130-140-150 x5s, 160x3

Sat Aug 13

6:00am
Paused Squats 315-405   
Seated Chest Press 100-145-160-175-190 x5s
Seated Rows One-Arm 110-120-130 x5s,   
Seated Lat Pulldown One-Arm 100-115 x5s

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 100-145-160-175 x5s
Seated Rows One-Arm 110-120 x5s,   
Seated Lat Pulldown One-Arm 100-115-125 x5s
   
« Last Edit: August 13, 2022, 10:21:36 pm by Kingfish »
5'10" | 210lbs | 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 #2210 on: August 14, 2022, 10:29:00 am »
0
Aug 14-20, 2022

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

Aug Week 3 of 5 BW 200-204

Sun Aug 14

6:00am   
Seated Chest Press 100-145-160-175 x5s, 220x3
Seated Rows One-Arm 90-115-135 x5s,   
Seated Lat Pulldown One-Arm 100-110-120 x5s
 
12:00pm   
Paused Squats 315-405-495   
Seated Chest Press 100-145-160x5s

5:00pm   
Seated Chest Press 100-145-160-175-180-185-190 x5s, 190-190x10
Seated Rows One-Arm 100-110-120-130 x5s, 130-130x10   
Seated Lat Pulldown One-Arm 100-110-120-135 x5s
Seated Calf Raise 115 x5s

Mon Aug 15

5:00am   
Seated Chest Press 100-145-160-175-190 x5s, 190-190x10
Seated Rows One-Arm 100-110-120-130 x5s, 130-120x10   
Seated Lat Pulldown One-Arm 135 x5s
Seated Calf Raise 115 x5s

12:00pm   
Seated Chest Press 100-145-160-175-190 x5s, 190x10
Seated Rows One-Arm 100-110-120 x5s, 120x10   
Seated Lat Pulldown One-Arm 135 x5s

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 190 x5s
Seated Lat Pulldown One-Arm 115 x5s, 115x10

Tue Aug 16

5:00am   
Paused Squats 315s
Seated Chest Press 100-145-160-175-190-205 x5s,
Seated Rows One-Arm 90-100-110-120 x5s,   
Seated Lat Pulldown One-Arm 100-110-115 x5s

12:00pm   
Seated Chest Press 100-145-160-175 x5s,
Seated Rows One-Arm 90-100-110-120-130-140 x5s,   
Seated Lat Pulldown One-Arm 115 x5s

5:00pm
Paused Squats 315-405-495   
Seated Chest Press 190-205 x5s,
Seated Rows One-Arm 120-140 x5s,   
Seated Lat Pulldown One-Arm 100-115-125-135 x5s
« Last Edit: August 16, 2022, 10:22:31 pm by Kingfish »
5'10" | 210lbs | 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.