Author Topic: Kingfush  (Read 467444 times)

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Kingfish

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Re: Kingfush
« Reply #2220 on: October 09, 2022, 11:31:09 am »
+1
Oct 9-15, 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

Oct Week 2 of 4 BW 200-204

Sun Oct 9

7:00am
Seated One Arm Lat Pulldown 135-135-135x2
Seated Machine Row 190-190-190x2
Seated Calf Raise 140-155-155-155x3

12:00pm
Paused Squats 315-405-495
Seated One Arm Lat Pulldown 135-135-135-180x2

Mon Oct 10

7:00am
Paused Squats 315-315-315
Seated One Arm Lat Pulldown 135-135-135-135x2
Seated Shoulder Press Machine 140-155-155-155-155x2

5:00pm
Paused Squats 315-405-495
Seated One Arm Cable High Row 80-80-80-80x2
Seated Shoulder Press Machine 155-155-155-155x2, 170x2

Tue Oct 11

5:00am
Paused Squats 315-315-315
One Arm Cable Shoulder Press 80-80-80-80-100 x3
Seated One Arm Cable High Row 80-80-80-80x2
One Arm Lat Pulldown 135-135-135-135 x2

5:00pm
Paused Squats 315-405-495
One Arm Lat Pulldown 135-135-135-160 x2
One Arm Cable Shoulder Press 80-100 x3

Wed Oct 12

5:00am
One Arm Cable Shoulder Press 80-80-80-80 x3
Seated One Arm Cable High Row 80-80-80-80x2
One Arm Lat Pulldown 135-135-135-135 x2

5:00pm
Paused Squats 315-405-495
One Arm Lat Pulldown 135-135-135-135 x2
One Arm Cable Shoulder Press 80-80-80-80 x3

Thur Oct 13

5:00am
Paused Squats 315-315-315
Seated Chest Press Machine 130-145-145-145 x3
Seated Row Machine 160-160-160-160 x3
Seated One Arm Row Machine 40-50-50-60 x3
Seated Calf Raise Machine 135-135-160 x3

5:00pm
Paused Squats 315-405-495
Seated Chest Press Machine 140-155x3, 170-185x2
Seated Row Machine 160-160-175-190 x3

Fri Oct 14

5:00am
Paused Squats 315-315-315
Seated Shoulder Machine 140-140-140 x3
Seated Row Machine 160-175-190 x3
Seated One Arm Row Machine Wide Grip 40-40-40 x3
Seated Calf Raise Machine 135-135-160 x3

5:00pm
Paused Squats 315-405-495
Seated Chest Press Machine 140-155x3, 170-185x2
Seated Row Machine 175-190-205 x3, 225-230x2

Sat Oct 15

5:00am
Paused Squats 315-315-315
Seated Shoulder Machine 140-140-140 x3
Seated Row Machine 160-175-190 x3
Seated One Arm Row Machine Wide Grip 40-40-40 x3
Seated Calf Raise Machine 135-135-160 x3

5:00pm
Paused Squats 315-405-495
Seated Chest Press Machine 140-155x3, 170-185x2
Seated Row Machine 175-190 x3, 220-235x2

« Last Edit: October 15, 2022, 11:46:32 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 #2221 on: October 16, 2022, 12:16:01 pm »
+1
Oct 16-22, 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

Oct Week 3 of 4 BW 200-204

Sun Oct 16

7:00am
Paused Squats 315-315-315
Seated Chest Machine Hoist #10-12-14 x3
Seated Row Machine 160-175-190 x3
Seated One Arm Cable Row High Pull 80-80 x3
Seated One Arm Lat Pulldown 135-135-135 x3
Seated Calf Raise Machine 135-135-160 x3

12:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #10-10-10 x5
Seated Row Machine Hoise #10-10-10 x5

Mon Oct 17

5:00am
Paused Squats 315-315-315
Seated Chest Machine Hoist #10-10-10 x3
Standing One Arm Cable Row Machine 70-80-80 x3
Seated One Arm Cable Row High Pull 80-80 x3
Seated Calf Raise Machine 135-135-160 x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #10-12-14 x3
Seated One Arm Cable Row High Pull 70-70-70 x3

Tue Oct 18

5:00am
Paused Squats 315-315-315
Seated Chest Machine Hoist #10-10 x3
Seated Cable Row Machine 145-160 x3
Seated Calf Raise Machine 135-135-130 x3
Seated Tricep Extension Machine 85-110-110-110 x3
Seated Bicep Curl Machine 85-110-110-110 x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #10-12-14 x3
Seated Row Machine 160-175-190 x3
Seated Tricep Extension Machine 110-140-170 x3
Seated Bicep Curl Machine 110-140-170-185 x3

Wed Oct 19

5:00am
Paused Squats 315-315-315, 405
Seated Chest Machine Hoist #10-12-14 x3, #12-12 x3
Seated Row Machine 160-175-190 x3, 225x2, 205-205 x3
Seated Tricep Extension Machine 110-140-170 x3, 170-170x3
Seated Bicep Curl Machine 110-140-170-185-200 x3
Seated Calf Raise Machine 135-135-160 x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #10-12-14 x3, #12-12 x3
Seated Row Machine 160-175-190 x3, 225x3,

Thur Oct 20

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #10-12-14 x3,
Seated Row Machine 160-175-190 x3, 

Fri Oct 21

5:00am
Paused Squats 315-315-315
Seated Chest Machine Hoist #10-12-14 x3,
Seated Row Machine 160-175-190 x3

5:00pm
Paused Squats 315-315-315, 405-495
One Arm Standing Shoulder Press 80-80 x3
One Arm Standing Cable Rows 70-80 x3
One Arm Cable High Row 70-70 x3

Sat Oct 22

7:00am
Paused Squats 315-315-315
One Arm Standing Shoulder Press 80-80-80 x3
One Arm Cable High Rows 70-80-80 x3

5:00pm
Paused Squats 315-315-315, 405-495
« Last Edit: October 23, 2022, 12:34:54 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 #2222 on: October 23, 2022, 05:32:04 pm »
+1
Oct 23-29, 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

Oct Week 4 of 4 BW 200-204

Sun Oct 23

6:00am
Paused Squats 315-315-315
One Arm Standing Shoulder Press 70-70-70 x3
One Arm Cable High Rows 70-70-70 x3

12:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #6-6-6 x10
Seated Row Machine  100-100-100 x10

5:00pm
Seated Chest Machine Hoist #10-12 x3
Seated Row Machine  160-160 x3
One Arm Cable High Row 70-70-70 x3

Mon Oct 24

5:00am
Seated Chest Machine Hoist #10-12-14 x3, #12-12 x3
Seated Row Machine 160-190-220 x3, 190-190x3
Seated One Arm Lat Pulldown 135-135-135-135 x3
Seated Tricep Extension Machine 80-80-80 x10

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #12-14 x3
Seated Row Machine 175-190-205x3, 235x3
Seated One Arm Lat Pulldown 135-135-135 x3
Seated Tricep Extension Machine 110-125-140 x3

* 2-year anniversary of the daily 495x1 tomorrow.  :headbang:

Tue Oct 25

5:00am
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #10-12 x3
Seated Row Machine 175-190 x3
Seated One Arm Lat Pulldown 135-135-135 x3
Seated Calf Raise 135-135-135 x3

* did 495x1 in the first workout and will do it again this afternoon to celebrate a 2-year milestone.

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Machine Hoist #10-12-14 x3
Seated Row Machine 175-190 x3
Seated One Arm Lat Pulldown 135-135-135 x3
Seated Calf Raise 135-135-135 x3
 
Wed Oct 26

5:00am
Paused Squats 315-315-315
Seated Chest Press Machine 175-175-190-190 x3
Seated Row Machine 175-175-190-190 x3
Seated One Arm Lat Pulldown 135-135-135 x3
Seated Calf Raise 135-135-135 x3 rest

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press Machine 175-190-205 x3
Seated Row Machine 175-190-205 x3
 
Thur Oct 27

5:30am
Paused Squats 315-315-315, 405
Seated Chest Press Machine 175-175-190-205 x3
Seated Row Machine 175-175-190-205 x3
Seated One Arm Lat Pulldown 135-135-135 x3
Seated Calf Raise 135-135-135 x3 rest

5:00pm
Paused Squats 315-315-315, 405-495
One Arm Cable Row 60-70-80 x3
Tricep Extension Machine 80-110-110 x10
Bicep Curl Machine 80-110-110 x10

Fri Oct 28

5:30am
Paused Squats 315-315-315, 405
Seated Chest Press Machine 160-160 x3
Seated Row Machine 160-160 x3
Seated One Arm Lat Pulldown 135-135 x3
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405-495
Tricep Extension Machine 110-110 x3, 110 x10
Bicep Curl Machine 110-110 x3, 110 x10
Seated Row Machine 160 x3, 160 x10

Sat Oct 29

7:00am
Paused Squats 315-315-315, 405 rest
Seated Chest Press Machine 100-100 x5
Seated Shoulder Press Machine 60-80 x5, 110-125-140-155x3, 170x1
Seated Row Machine 160-175-190-205-220-235 x3, 250x1
Seated One Arm Lat Pulldown 135-135 x3 rest
Seated Calf Raise 135-135 x3 rest

5:00pm
Paused Squats 315-315-315, 405-495
Tricep Extension Machine 110-140-170-185x3
Bicep Curl Machine 110-110 x3, 110 x10 rest
Seated Row Machine 175-205-235-265 x3, 280x2
Seated Calf Raise 135-135 x3 rest
« Last Edit: October 29, 2022, 10:41:52 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 #2223 on: October 30, 2022, 03:09:58 pm »
+1
Oct 30 - Nov 5, 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

Nov Week 1 of 5 BW 200-204

Sun Oct 30

7:00am
Paused Squats 315-315-315 rest
One Arm Shoulder Press Machine 80-90-100 x5
One Arm Cable Machine High Rows 80-90-100 x5
Tricep Extension Machine 110-140-170 x5
Bicep Curl Machine 110-110 x3, 110 x10 rest
Seated Row Machine 175-190-205 x3, 235-250 x2
Seated Calf Raise 135-135 x3

5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Shoulder Press Machine 50-60 x5, 50-50 x5
One Arm Cable Machine High Rows 50-60 x5, 50-50 x5
Tricep Extension Machine 110-140-170 x5 rest
Bicep Curl Machine 110-110 x3, 110 x10 rest
Seated Row Machine 175-190-205-220 x3, 190-190-205-205 x3
Seated Calf Raise 135-135 x3

Mon Oct 31

5:00am
Paused Squats 315-315-315
One Arm Shoulder Press Machine 50 5x5 sets
One Arm Cable Machine High Rows 50 5x5 sets
Tricep Extension Machine 110-140-170 x5 rest
Bicep Curl Machine 110-110 x3, 110 x10 rest
Seated Row Machine 50 5x4 sets
Seated Calf Raise 135-135 x3

5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Shoulder Press Machine 50-50 x5
One Arm Machine High Rows 50-60 x5
Tricep Extension Machine 110-140-170 x5 rest
Bicep Curl Machine 110-110 x3, 110 x10 rest
One Arm Seated Row Machine 50-60-70 x5
Seated Calf Raise 135-135 x3

Tue Nov 1

5:00am
Paused Squats 315-315-315, 405
One Arm Shoulder Press Machine 50 5x5 sets rest
One Arm Cable Machine High Rows 50 5x5 sets rest
Tricep Extension Machine 60-86 x10
Bicep Curl Machine 85-85 x10
Seated Row Machine 175-175-175 x3
Seated Calf Raise 135-135 x3

5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Standing Cable Shoulder Press 30-30-30 x3
Seated Row Machine 175-175-190 x3

Wed Nov 2

5:00am
Paused Squats 315-315-315, 405-495
One Arm Machine High Rows 50-50-50-60 x3
Seated Row Machine 175-190-205 x3

5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Standing Cable Rows 60-70-70-70 x3

Thur Nov 3

6:00am
One Arm Machine High Rows 50-50-50-60 x3
Seated Row Machine 175-190 x3
One Arm Seated Row Machine 100-100-120 x3


5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Seated Row Machine 90-135-135-135 x3
One Arm Seated Cable High Rows 70-70-80 x3
Seated Calf Raise 135-135-135 x3

Fri Nov 4

5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Pulldown Machine 135-135-135 x3

Sat Nov 5

7:00am
One Arm Pulldown Machine 135-135-135 x3
One Arm Standing Cable Shoulder Press 60-80-80 x3
Seated Calf Raise 135-135 x3

5:00 pm
Paused Squats 315-315-315, 405-495
One Arm Seated Pulldown Machine 135-135-135 x3
One Arm Standing Cable Shoulder Press 60-80-80 x3
« Last Edit: November 05, 2022, 10:51:28 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.

vag

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Re: Kingfush
« Reply #2224 on: October 31, 2022, 05:58:37 am »
+1
2 straight years of daily 495, no misses. Insane, at least!  :headbang: :highfive: :ibsquatting:
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

Kingfish

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Re: Kingfush
« Reply #2225 on: October 31, 2022, 09:32:56 am »
+1
^ thanks. i can improve on the 495  but attempting anything heavier means i need to get bigger/fatter. il stop here and eventually get more serious with cardio.   
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 #2226 on: November 06, 2022, 12:24:20 pm »
+1
Nov 6-12, 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

Nov Week 2 of 5 BW 200-204

Sun Nov 6

7:00am
Seated Row Machine 175-175-190-190 x3
Seated Chest Press Machine 130-130-145-145 x3
Bicep Curl Machine 80-95-110-110 x5
Seated Row Machine - High Pull 75-75-90-90 x5
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405, 495
Seated Row Machine 175-175-190-190 x3
Seated Chest Press Machine 100-100-100 x5
Bicep Curl Machine 110-110-110 x5
Seated Row Machine - High Pull 100-100-100 x5

Mon Nov 7

5:00am
Seated Row Machine 175-175-190-190 x3
Seated Chest Press Hoist Machine #8 x5s
Bicep Curl Machine 110s x5
Tricep Extension Machine 110s x5
Seated Row Machine - High Row100s x5
Seated Row Machine - Face Pull100s x5
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405, 495
Seated Row Machine 175-190 x3
Tricep Extension Machine 110s x5

Tue Nov 8

5:00am
Paused Squats 315-315-315, 405
Seated Row Machine 175-190 x3
Seated Chest Press Hoist Machine #6 x10s
Bicep Curl Machine 110s x5
Tricep Extension Machine 110s x5
One Arm Seated Row Machine - High Row110s x5
Seated Row Machine - Face Pull100s x5
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405, 495
Bicep Curl Machine 110s x5
Tricep Extension Machine 110s x5

Wed Nov 9

5:00am
Paused Squats 315-315-315
Seated Row Machine 100 x5s
Seated Chest Press Hoist Machine #6 x10s
One Arm Seated Row Machine - High Row110s x5
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405, 495
Bicep Curl Machine 85 x10s
Tricep Extension Machine 85 x10s
Seated Chest Press Hoist Machine #6 x10s

Thur Nov 10

5:00am
Seated Row Machine 100 x10s, 175-190x3
Seated Row Machine High Row 110 x5s
Seated Chest Press Hoist Machine #6 x10s, #10-12 x3
Bicep Curl Machine 95-110 x10s
Tricep Extension Machine 95-110 x10s
One Arm Seated Row Machine - High Row110s x5
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405, 505
Seated Row Machine High Row 110-145-160 x5s
Tricep Extension Machine 95-110 x10s

* ran out of a lot of plates on this busy afternoon and just went with 2 greens after the 405. the rep had a noticeable sticking point but nothing too fatiguing. tmrw workout will be ok. i can recover from this but no 505 idea again next time.

Fri Nov 11

6:00am
Paused Squats 315-315-315
Seated Row Machine High Row 110 x10s, 145x3
Seated Chest Press Hoist Machine #6 x10s, #8-10 x3
Seated Calf Raise 135-135 x3

5:00pm
Paused Squats 315-315-315, 405, 495
Seated Row Machine High Row 110-145-160 x5s
Tricep Extension Machine 95-110 x10s

Sat Nov 12

6:00am
Seated Row Machine High Row 110 x10s, 145-160x3
Seated Chest Press Hoist Machine #6 x10s, #8-10-12 x3
Tricep Extension Machine 95-110 x10s
One Arm Seated Row Machine - High Row110s x5

5:00pm
Paused Squats 315-315-315, 405, 495
Seated Row Machine High Row 110-145-160 x5s
Tricep Extension Machine 95-110 x10s
« Last Edit: November 13, 2022, 04:56:00 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 #2227 on: November 13, 2022, 04:58:29 pm »
+1
Nov 13-19, 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

Nov Week 3 of 5 BW 200-204

Sun Nov 13

6:00am
Seated Chest Press Machine Hoist #6-8-10x5, #12-14 x3
Tricep Extension Machine 95-110 x5s
Bicep Curl Machine 95-110 x5s

7:00pm
Paused Squats315-315-315,405-495
Seated Chest Press Machine Hoist #6-8-10x5, #10 x5s
Seated Row Machine Hoist #6-8-10x5, #10 x5s
Tricep Extension Machine 95-110-125 x5s
Bicep Curl Machine 95-110-125 x5s

Mon Nov 14

5:00am
Paused Squats315-315
Seated Chest Press Machine Hoist #6-8-10 x10, #12-14 x5
Seated Row Machine Hoist #6-8-10x10, #12-14-16 x5
Tricep Extension Machine 110-125-140 x5
Bicep Curl Machine 110-125-140 x5
One Arm Seated Row - High Row 110-110-110 x5
Seated Calf Raise 135-135 x5

7:00pm
Paused Squats315-315-315,405-495
Seated Chest Press Machine Hoist #10-10 x10
Seated Row Machine Hoist #10-10 x10

Tue Nov 15

5:00am
Paused Squats315-315-315
Seated Chest Press Machine Hoist #10-10-10-10 x5
One Arm Seated Row - Mid Row 60-70-80 x5, 70-70 x5
One Arm Seated Row - High Row 40-50-60-70 x5
Tricep Extension Machine 110-125-140 x5
Bicep Curl Machine 110-125-140 x5
One Arm Seated Row - High Row 110-110-110 x5
Seated Calf Raise 135-135 x5

7:00pm
Paused Squats315-315-315,405-495
Seated Chest Press Machine Hoist #10-10 x5
One Arm Seated Row - Mid Row 60-70-70 x5

Wed Nov 16

5:00am
Seated Chest Press Machine Hoist #10-12 x3, #14-16 x2, #6-6-8 x10
One Arm Seated Row - Mid Row 70-70-80 x3
One Arm Seated Row - High Row 60-60-60 x10
Tricep Extension Machine 125-140-155 x5
Bicep Curl Machine 110-125-140 x5

5:00pm
Paused Squats315-315-315,405-495

Thur Nov 17

6:00am
Seated Chest Press Machine Hoist #6-8 x5, #10-12 x3, #14-16 x2
One Arm Seated Row - Mid Row 70-70-70-80 x3
One Arm Seated Row - High Row 30-30-30 x5, 40-40-50-50 x3, 55 x2
Tricep Extension Machine 125-140-140 x5
Bicep Curl Machine 125-140 x5
Seated Calf Raise 135-135 x5

5:00pm
Paused Squats315-315-315,405-495
Tricep Extension Machine 125-140-155 x5m 170-185 x3
Bicep Curl Machine 125-140-155 x5, 170-185 x3

Fri Nov 18

6:00am
Seated Chest Press Machine Hoist - Neutral Grip #6-8 x10, #10 x5,
One Arm Seated Row - Mid Row 70-70-70-80 x5
One Arm Seated Row - High Row 40-40-50-50 x3, 60 x3
Tricep Extension Machine 125-140-140 x5
Bicep Curl Machine 125-140 x5
Seated Calf Raise 135-135 x5

5:00pm
Paused Squats315-315-315,405-495
Tricep Extension Machine 65-80-95 x10
Seated Row Machine 100-100-100-100 x5, 100x10

Sat Nov 19

7:00am
Seated Chest Press Machine Hoist - Neutral Grip #6-8 x5, 
One Arm Seated Row - Mid Row 50-60-70 x5s
Tricep Extension Machine 125-140 x5s
Bicep Curl Machine 125-140 x5s
Seated Calf Raise 135-135 x5

5:00pm
Paused Squats315-315-315,405-495
Seated Chest Press Machine Hoist - Neutral Grip #5-6 x5s
Tricep Extension Machine 65-80 x5s

« Last Edit: November 19, 2022, 10:57:04 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 #2228 on: November 20, 2022, 11:25:51 am »
+1
Nov 20-26, 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

Nov Week 4 of 5 BW 200-204

Sun Nov 20

6:00am
Seated Chest Press Machine Hoist #3-4-5-6 x5s, #6-8-10 x5
Tricep Extension Machine 95-110-125 x5s
Bicep Curl Machine 95-110-125 x5s
Seated Row 55-70-85-100 x5s
Seated Row - One Arm 40-55-70 x5s

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine 80-95 x5-10s
Bicep Curl Machine 80-95 x5-10s
Seated Row - One Arm 40-50-55 x5-10s

Mon Nov 21

5:00am
Seated Chest Press Machine Hoist #3-4 x10, #5-6-8-10 x5s
Seated Chest Press Machine Hoist - One Arm #1-2 x5s
Seated Row - One Arm 40-60-70-80 x5s
Seated Calf Raise 135-135 x5

5:00pm
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-3-4-5 x5s
Seated Row - One Arm 40-50-60-70 x5s
Seated Calf Raise 135-135 x5

Tue Nov 22

5:00am
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-3-4 x5, #5 x3, #6-6 x2
Seated Row - One Arm 40-50-60-70-80-90 x5, 100-100 x3

5:00pm
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-3-4 x5
Seated Row - One Arm 40-50-60 x5

* cutting back on the other things and using single arm to lower weights used. squat feeling fresher.

Wed Nov 23

5:00am
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-2-2-2 x3
Seated Row - One Arm 40-40-40-40 x3

5:00pm
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-2-2-2-2 x5
Seated Row - One Arm 40-40-40-40-40 x5

Thur Nov 24

5:00am
Seated Chest Press Machine Hoist - One Arm #2-2-2-2 x3
Seated Row - One Arm 40-40-40-40 x3

1:00pm
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-2-2-2-2 x5
Seated Row - One Arm 40-40-40-40-40 x5

Fri Nov 25

5:00am
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-2-2-2 x5
Seated Row - One Arm 40-40-50-50 x5

5:00pm
Paused Squat 315-315-315, 405, 495
Seated Chest Press Machine Hoist - One Arm #2-2-2-2-2 x5
Seated Row - One Arm 40-40-40-40-40 x5

Sat Nov 26

5:00am
Tricep Extension Machine - One Arm 40-50-60-70-80 x5
Bicep Curl Machine - One Arm 40-50-60-70-80 x5

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 40-50-60-70-80 x5
Bicep Curl Machine - One Arm 40-50-60-70-80 x5
« Last Edit: November 26, 2022, 10:07:57 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 #2229 on: November 27, 2022, 04:12:24 pm »
+1
Nov 27 - Dec 3, 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

Nov Week 5 of 5 BW 200-204

Sun Nov 27

7:00am
Tricep Extension Machine - One Arm 40-50-60-70-80 x5
Bicep Curl Machine - One Arm 40-50-60-70-80 x5

12:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x5
Bicep Curl Machine - One Arm 70-80 x5

Mon Nov 28

5:00am
Tricep Extension Machine - One Arm 60-70-80-90 x5s
Bicep Curl Machine - One Arm 60-70-80-90 x5s
Lying Cable Shoulder Press - One Arm 30-40 x5s
Standing Cable Rows - One Arm 60-70 x5

* did the shoulder pressing lying down on the floor using the functional trainer. im saving my lowerback from supporting any weight for better recovery.

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x5s
Bicep Curl Machine - One Arm 70-80 x5s

Tue Nov 29

5:00am
Tricep Extension Machine - One Arm 60-70-80-90 x5s
Bicep Curl Machine - One Arm 60-70-80-90 x5s
Lying Cable Shoulder Press - One Arm 30-40 x5s
Standing Cable Rows - One Arm 60-70 x5

* did the shoulder pressing lying down on the floor using the functional trainer. im saving my lowerback from supporting any weight for better recovery.

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x5s
Bicep Curl Machine - One Arm 70-80 x5s

Wed Nov 30

5:00am
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x5
Bicep Curl Machine - One Arm 80-90 x5

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

Thur Dec 1

6:00am
Tricep Extension Machine - One Arm 70-80 x5
Bicep Curl Machine - One Arm 80-90 x5

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x3
Bicep Curl Machine - One Arm 80-90 x3

Fri Dec 2

6:00am
Tricep Extension Machine - One Arm 80-90-90 x3
Bicep Curl Machine - One Arm 80-90-90 x3

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 80-90-80 x3
Bicep Curl Machine - One Arm 80-90-90 x3

Sat Dec 3

6:00am
Tricep Extension Machine - One Arm 80-90-90 x3
Bicep Curl Machine - One Arm 80-90-90 x3

12:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 80-90-80 x3
Bicep Curl Machine - One Arm 80-90-90 x3
« Last Edit: December 04, 2022, 12:14:34 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

  • Hero Member
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  • Posts: 2084
  • Respect: +1392
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Re: Kingfush
« Reply #2230 on: December 04, 2022, 12:17:41 pm »
0
Dec 4-10, 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

Dec Week 1 of 4 BW 200-204


Sun Dec 4

6:00am
Chest Press Hoist #6-8-10 x3, #6-6 x10
Seated Row Machine 160-160-160x3, 115-115 x10
Tricep Extension Machine 110-125-140 x3, 95-95 x10
Bicep Curl Machine/b] 110-125-140 x3, 95-95 x10


12:00pm
Paused Squat 315-315-315, 405, 495
Chest Press Hoist #4-5 x10
Seated Row Machine 85-100 x10

Mon Dec 5

5:00am
Chest Press Hoist #4-5 x10, #6-8-10 x3,
Seated Row Machine - One Arm 70-70 x5
Seated Row Machine - One Arm Neutral Grip 40-40 x10, 50-50 x3
Tricep Extension Machine 80x10, 95x5, 110-125 x5,
Bicep Curl Machine/b] 80-95 x10, 110-125 x5,
« Last Edit: Today at 10:20:04 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.