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Kingfush
Kingfish:
April 14-20, 2024
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]
April Week 3 of 4 BW 198-202
Sun April 14
5:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-70 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5
3:30 pm
Paused Squats 315-315-315,405,455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - Two Arm, ~ 135 90-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-70 x5,
* removed the lateral raise from my routine. thats the only extra thing i've been doing and now i'm not overpowering the 455 by a lot. the lateral raises burning carbs meant for the legs.
Mon April 15
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - Two Arm, ~ 135 70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
* doing the rows now with both hands to get better contraction at the top ROM. feels better to squeeze at the top if both sides are pulling so both rhomboids are bottoming out of each other.
3:00 pm
Paused Squats 315-315-315,405,475
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - Two Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Tue April 16
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - Two Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
3:00 pm
Paused Squats 315-315-315,405,455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - Two Arm, ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70-80 x5, 100x2
Wed April 17
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5, 125x3
Iso Hammer Strength Seated Row - Two Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
3:00 pm
Paused Squats 315-315-315,405,475
Iso Hammer Strength Inclined Press Machine ~135 80-80-80-125 x5
Iso Hammer Strength Seated Row - Two Arm, ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-70 x5
Thur April 18
6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5, 125x5
Iso Hammer Strength Seated Row - Two Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5, 125x5
Iso Hammer Strength Seated Row - Two Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Fri April 19
6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5, 125x3
Iso Hammer Strength Seated Row - Two Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 70-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
* was not paying attention and did my first set of tricep on machine with 70 because the pin set wrong. will see later if my left tricep gets tender. most likely not. it was not a very heavy but i was wondering why i'm putting a lot of effort to keep form solid towards the last reps.
5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80-125 x5, 150x3
Iso Hammer Strength Seated Row - Two Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 70-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Sat April 20
6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5, 125x5
Iso Hammer Strength Seated Row - Two Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70-80 x5
5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - Two Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Kingfish:
April 21-27, 2024
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]
April Week 4 of 4 BW 198-202
Sun April 21
6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-70 x5
4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-60 x5
Mon April 22
6:00 am
Paused Squats 315-315-315,405 REST
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 118 bpm Max HR
* squat rack busy and needed a good skipped workout anyway to get a strong monday afternoon. been doing the inclined consistently again since last week so il try to log it again for better tracking. heart rate was 125-130bpm on the first day walking but settled down to 115-120max after a few days.
6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-60 x5
* my last 475 was wednesday last week. i'm still not recovered to get it this afternoon. recovery losing to the inclined walking and some heavy push/pull intensity. need to back off a little bit more. bw still in the 200-202 so not really getting very lean.
Tue April 23
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 118 bpm Max HR
6:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
* increased the rows to 90 because the machine almost always has a plate or two left behind. the 475 was alright. happy to get it again for this week. no plans to deload more on the other lifts to get 495.
Wed April 24
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 120 bpm Max HR
6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Thur April 25
6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5 REST
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 120 bpm Max HR
6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50 x5
Fri April 26
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 115 bpm Max HR
6:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60 x5
Sat April 27
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 125 bpm Max HR
4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Kingfish:
April 28 - May 4, 2024
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]
May Week 1 of 5 BW 198-202
Sun April 28
6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-80 x5, 90x3
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 118 bpm Max HR
4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Mon April 29
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 116 bpm Max HR
5:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Tue April 30
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 118 bpm Max HR
6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
* legs still not recovered enough for anything 455+. been very consistent with the 1.5mile inclined walking for almost 2 weeks now. will sacrifice the 475 for consistent cardio.
Wed May 1
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @6% 106 bpm Max HR
* lowered incline from 9 to 6 to help with leg recovery. heart rate did not get high. im usually in the 70%HR range at 9% incline. it went down to 60% at 6%.
6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-80 x5
Thur May 2
6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @6% 108 bpm Max HR
* reducing incline from 9 down to 6 helped me recover faster. got 455 already this morning. work schedule might be busy later so good thing that i got this out of the way.
afternoon workout skipped. busy at work
Fri May 3
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @6% 105 bpm Max HR
11:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-70 x5
Sat May 4
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-70 x5
* skipped the inclined walking. need to freshen legs more so i can try for 475 later. morning squat feeling good already.
4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-70 x5
* skipped the inclined walking for today. 475 this afternoon was good.
Kingfish:
May 5-11, 2024
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]
May Week 2 of 5 BW 198-202
Sun May 5
6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-70-80 x5
4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5
Mon May 6
6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5
* legs feeling normal now after skipping the inclined walking for a few days.
7:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5
Tue May 7
6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5
* might skip workout later again due to busy work schedule. legs back to normal again after taking off the 30 min inclined walking.
9:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5
* very late workout. was hungry already.
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