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Kingfish

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Re: Kingfush
« Reply #2340 on: December 01, 2024, 10:42:08 am »
+3
Dec 1-7, 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]

Dec Week 4 of 4 BW 202-206

Sun Dec 1

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* added the cable work for shoulder and back isolation. i do them with the non-working arm braced on the machine. will phase out the hammerstrength seated plate loaded rows in favor of the one-arm reverse cable fly. the reverse fly targets my mid-back well and i don't have to use a lot of weight to get it done.

4:00pm
Paused Squats 315-315-315,405-495 | 495x2
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* felt very good about the 495 and did a back off set. the 2nd rep was still alright but i can tell that my midback was not as solid anymore. there was no sticking point and i did not crawl up with the weight.
* bw at gym was 208lb. bw before bed is 208-210, i wake up at 204-206. 5 cups of white rice and 2 shots of chicken thigh twice a day. the white rice is fast carbs and a lot of water weight.

Mon Dec 2

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* first 2 singles of 315 were not very explosive. i got going after the third 315 single and then the 405 felt like normal. 495 with no issues.

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Tue Dec 3

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80x5

8:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80x5

* very late 2nd workout because of work schedule. i still got the paused 495 without any problems.

Wed Dec 4

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80x5

8:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80x5

Thur Dec 5

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80x5

8:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80x5

Fri Dec 6

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80x5

8:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80x5

Sat Dec 7

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80x5

8:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80x5
« Last Edit: December 10, 2024, 01:30:18 am by Kingfish »
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

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

vag

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Re: Kingfush
« Reply #2341 on: December 02, 2024, 01:50:58 pm »
+1
495 double, gimme a break!  :headbang: :headbang: :headbang:
Logged
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

---

Quote from: adarqui on May 17, 2021, 04:57:01 pm
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 #2342 on: December 03, 2024, 12:57:21 am »
+4
Quote from: vag on December 02, 2024, 01:50:58 pm
495 double, gimme a break!  :headbang: :headbang: :headbang:

 :strong:
happy to still be doing this after all these years.
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

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

Kingfish

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Re: Kingfush
« Reply #2343 on: December 10, 2024, 01:34:20 am »
+1
Dec 8-14, 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]

Dec Week 2 of 4 BW 202-206

Sun Dec 8

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

2:00pm
Paused Squats 315-315-315,405-495 | 495x3
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* got very good breakfast and a 2hr nap midday. had to try for 495x3 and it worked. did not fatigue anything

Mon Dec 9

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* did not tire too much from yesterdays 495x3. the 495x1 was not very difficult but a double would be a challenging. x3 would be really pushing it. not going to try that at this time.
* did not log for a long time because my browser at home is having issues opening the website. probably some cooking problem again

Tue Dec 10

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Wed Dec 11

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Thur Dec 12

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Fri Dec 13

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Sat Dec 14

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5
« Last Edit: December 15, 2024, 08:12:35 pm by Kingfish »
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

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

LBSS

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Re: Kingfush
« Reply #2344 on: December 10, 2024, 08:35:33 pm »
0
how close are you to 545 for a single?
Logged
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Kingfish

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Re: Kingfush
« Reply #2345 on: December 11, 2024, 01:39:17 am »
+4
Quote from: LBSS on December 10, 2024, 08:35:33 pm
how close are you to 545 for a single?

last time i got a 545 single was when i routinely (daily) do 495x3 backoff set. at this time, i can probably do 495x3 after 2-3 days of rest from the previous triple.

i will attempt a 545 this coming weekend if i feel strong enough (for a 495x3-4) and see how it goes.

today was also a good day of squats because i did singles only of 3/4/5 plates and i was done. usually do 3/3/3, 4, 5 plates.
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

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

Kingfish

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Re: Kingfush
« Reply #2346 on: December 15, 2024, 08:16:04 pm »
+1
Dec 15-21, 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]

Dec Week 2 of 4 BW 204-208

Sun Dec 15

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

2:00pm
Paused Squats 315-315-315,405-495 | 495x3
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* 495 x3 felt like last week. no chance of a getting a 4th rep unless i crawl up pass the sticking point of that rep which is probably just going to be more harmful than productive use of time.  the fatigue from trying to get a rep with form breakdown makes it very difficult to recover within a day.

Mon Dec 16

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

7:00pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Tue Dec 17

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

7:00pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5
 
Wed Dec 18

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

7:00pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Thur Dec 19

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

7:00pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Fri Dec 20

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

7:00pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Sat Dec 21

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

3:00pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5
« Last Edit: December 23, 2024, 06:05:29 pm by Kingfish »
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

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

Kingfish

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Re: Kingfush
« Reply #2347 on: December 23, 2024, 06:06:23 pm »
+1
Dec 22-28, 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]

Dec Week 3 of 4 BW 204-208

Sun Dec 22

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

2:00pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* not very strong this sunday afternoon. had too much errands to do for the holidays. no back off triple on 495. save for another day

Mon Dec 23

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Tue Dec 24

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

1:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Wed Dec 25

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5 skip
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5 skip
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5 skip
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5 skip
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* home workout. all gyms closed. did almost all routine except for the machines.

Thur Dec 26

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Fri Dec 27

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Sat Dec 28

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5
« Last Edit: December 30, 2024, 08:48:40 pm by Kingfish »
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

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

Joe

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Re: Kingfush
« Reply #2348 on: December 27, 2024, 07:27:41 am »
+2
Just noticed you've been writing "Bicel" for a few weeks, lol
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Kingfish

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Re: Kingfush
« Reply #2349 on: December 30, 2024, 08:51:12 pm »
+1
Dec 29 - Jan 4, 2025

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]

Jan Week 1 of 5 BW 204-208

Sun Dec 29

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

2:00pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Mon Dec 30

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

2:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* i had some stomach flu and was feeling a little off. still got my top sets but not strong enough to add my 1x/week backoff at this time. corrected the bicep copy.paste tragedy. thanks

Tue Dec 31

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

2:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Wed Jan 1

7:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

2:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Thur Jan 2

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* back to work again. recovering better now becuase my stomach fever is almost gone.

Fri Jan 3

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5
Cardio - Inclined Walking 30min 1.5miles | 3mph @ 6-7%. HR max 119bpm

* did some inclined walking this morning. kept the inclined to 6% and 7 for the last 5mins. staying at zone 2, 60-70%HR.

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Sat Jan 4

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

3:00 pm
Paused Squats 315-315-315,405-495, 495x2
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* was able to do a backoff set on 495. the 2nd paused rep already felt slow so i stopped there.
« Last Edit: January 05, 2025, 11:11:14 am by Kingfish »
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

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

LBSS

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Re: Kingfush
« Reply #2350 on: December 31, 2024, 08:01:13 am »
0
Quote from: Kingfish on December 30, 2024, 08:51:12 pm
corrected the bicep copy.paste tragedy.

lol
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Muscles are nonsensical they have nothing to do with this bullshit.

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https://www.savannahstate.edu/cost/nrotc/documents/Inform2010-thearmstrongworkout_Enclosure15_5-2-10.pdf

black lives matter

Kingfish

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Re: Kingfush
« Reply #2351 on: January 05, 2025, 11:12:11 am »
+1
Jan 5-11, 2025

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]

Jan Week 2 of 5 BW 204-208

Sun Jan 5

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

2:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* did some inclined press on the smith machine while waiting on the squat platform. this movement felt a lot better on the pause/stretch at the bottom ROM. my shoulder got a lot stronger since the last time i used the smith. i went up to 2x45lb and it still did not feel very heavy.
* only reason i'm favoring the seated hammer strength ISO inclined press over this is equipeent availability. there is almost always someone using the only smith in the gym, or a bunch of people will wait on me while i use it. i prefer to take my 2-3min rests so i just use the other machine.

Mon Jan 6

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Tue Jan 7

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Wed Jan 8

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Thur Jan 9

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Fri Jan 10

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Sat Jan 11

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Standing One-Arm Cable Laterals and Reverse Cable Fly 20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

« Last Edit: January 14, 2025, 01:42:03 am by Kingfish »
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

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

Kingfish

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Re: Kingfush
« Reply #2352 on: January 14, 2025, 01:44:26 am »
0
Jan 12-18, 2025

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]

Jan Week 3 of 5 BW 204-208

Sun Jan 12

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Row Machine ~135 70-80 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Row Machine ~135 70-80 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Mon Jan 13

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Row Machine ~135 70-80 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Row Machine ~135 70-80 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Tue Jan 14

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Row Machine ~135 70-80 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Row Machine ~135 70-80 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Wed Jan 15

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Row Machine ~135 70-80 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Row Machine ~135 70-80 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Thur Jan 16

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Row Machine ~135 70-80 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Row Machine ~135 70-80 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Fri Jan 17

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Row Machine ~135 70-80 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
Iso Hammer Strength Row Machine ~135 90-115 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

* added the 7 rep range on my other lifts and lowered the top heavy set.

Sat Jan 18

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Row Machine ~135 70-80 x5
Seated Bicep Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
Iso Hammer Strength Row Machine ~135 90-115 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7
« Last Edit: January 19, 2025, 07:49:29 pm by Kingfish »
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

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

Kingfish

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Re: Kingfush
« Reply #2353 on: January 19, 2025, 07:52:23 pm »
0
Jan 19-25, 2025

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]

Jan Week 4 of 5 BW 204-208

Sun Jan 19

6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
Iso Hammer Strength Row Machine ~135 90-115 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
Iso Hammer Strength Row Machine ~135 90-115 x5-7
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7

* not overpowering the 495 enough to go for backoff sets. the other exercises have been adding more fatigue than usual but i'm ok with were i'm at. the hammer strength rows have been feeling very good. double arms with a good squeeze/hold at the max ROM. i feel good midback doms most of the time.
Logged
5'10" | 202lbs | 44 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

walk more. resting HR to low 40s. 

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