Author Topic: Kingfush  (Read 340557 times)

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Kingfish

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Re: Kingfush
« Reply #2160 on: September 19, 2021, 10:53:37 am »
+1
Sept 19-25, 2021

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

Sept Week 4 of 5 BW 208-212

Sun Sept 19

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:00pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 skip
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10 skip
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets skip
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown skip

* only have time to squat because of a dinner party.

Mon Sept 20

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | high pull rear delts 55 20-20x1
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:00pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | high pull rear delts 55 20-20x1
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Tue Sept 21

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:00pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Wed Sept 22

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:00pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Thur Sept 23

7:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10  rest
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10 rest
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Fri Sept 24

7:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Sat Sept 25

7:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown
« Last Edit: September 26, 2021, 10:27:52 am by Kingfish »
5'10" | 216lbs | 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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  • Posts: 2021
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Re: Kingfush
« Reply #2161 on: September 26, 2021, 10:31:27 am »
+1
Sept 26- Oct 2, 2021

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

Sept Week 5 of 5 BW 208-212

Sun Sept 26

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 85x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* 495 getting harder and harder. the volumes of the backoffs of the push/pull are adding fatigue. bw going down sub 208 and i'm now eating a little more to maintain a 208+ so i can do repeatable 495s a workout without burning out.

12:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x15-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 85x15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* got more sleep to catch up from the work week. squats still feeling weaker than usual. no more energy for the backoff sets here. the 15s after the 10s on the push/pull feel very good.

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x15-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 85x15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Mon Sept 27

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 85x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:30am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x15-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 85x15-15, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* found a way to do one arm pressing easier to balance. i "lean" against the handle where i'm pushing up. the weight is light enough but theres also noticeable fatigue to my core supporting that weight for the duration of the long set. when im leaning/balancing on the handle, it feels a lot easier on the balancing.

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x15-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 85x15-15, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Tue Sept 28

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:30am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55-70-85x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 85x15-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Wed Sept 29

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 70-70x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160x15 | Rear delt high row 70-70x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x15, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 15x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* lowered the 20 reps to 15. getting too much muscle doms after a while. 15 is a good number. have to lower the weights on some backoffs. squats still weak. no excess energy for backoff sets

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160x15 | Rear delt high row 70-70x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95x15, one arm 15x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 15x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Thur Sept 30

7:30am
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x15 | Rear delt high row 70-70x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x15, 
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x15 | Rear delt high row 70-70x15 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x15, rest
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 145x15 | Rear delt high row 70-70x15
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80x15,
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Fri Oct 1

7:30am
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x15 | Rear delt high row 70-70x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x15, 
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

12:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x15 | Rear delt high row 70-70x15 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x15, rest
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 145x15 | Rear delt high row 70-70x15
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80x15,
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Sat Oct 2

7:30am
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x15 | Rear delt high row 70-70x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x15, 
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

12:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x15 | Rear delt high row 70-70x15 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x15, rest
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 145x15 | Rear delt high row 70-70x15
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80x15,
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

 
« Last Edit: October 02, 2021, 10:34:29 pm by Kingfish »
5'10" | 216lbs | 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
  • *****
  • Posts: 2021
  • Respect: +1325
    • View Profile
Re: Kingfush
« Reply #2162 on: October 03, 2021, 07:34:39 pm »
+1
Oct 3-9, 2021

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 1 of 4 BW 208-212

Sun Oct 3

7:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

6:00pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-145x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-85x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* skipped lunch workout. weather too hot.

Mon Oct 4

7:30am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 145-130-115x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:30am
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 145-130-115x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 145-130-115x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Tue Oct 5

7:30am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 145-130-115x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

2:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 145-130-115x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 145-130-115x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Wed Oct 6

7:30am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 145-130-115x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* did not eat a lot of dinner and was fasted too long this 730am workout. had to wait for the rack and did not do 495 until 8am ish. got the rep but it was slower than usual.

12:30pm
Squats 315-405-495, skip - resting back for overexertion this morning
Row Machine 235-250-265x3, 280x2, 145-130-115x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 80-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 315-405-495, skipped the 495 for better back recovery. could have gotten it but might set my recovery back.
Row Machine 235-250-265x3, 280x2, 145-140-135-130x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 80-75-70-65x10, 65x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Thur Oct 7

7:30am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2 skip, 130-135-140-145-140-135x10 | Rear delt high row 55-60-65x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 65-70-75-80-75-70x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

12:30pm
Squats 315-405-495, skip - resting back
Row Machine 235-250-265x3, 280x2 skip, 130-135-140-145-140-135x10 | Rear delt high row 55-60-65-70-75x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 65-70-75-80-75-70x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:00pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2 skip, 130-135-140-145x10 | Rear delt high row 60-65-70-75-80-85x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 65-70-75-80x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Fri Oct 8

7:30am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2 skip, 145-135-135x10 | Rear delt high row 60-65-70-75-80-85x10, 85-75x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 70-75-80-85-90-95x10, 85-85x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

12:30pm
Squats 225x2, 225x2 315-405-495, skip
Row Machine 235-250-265x3, 280x2 skip, 145-135-135x10 | Rear delt high row 60-65-70-75-80-85x10, 85-75x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 70-75-80-85-90-95x10, 85-85x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* tenderized my core a little the other day lifting in the morning while fasted for too long. the 495 was a lot slower than usual and fatigued my core a lot more than i can recover from. been doing the push/pulls with light-medium weights and a continuous 10 reps.

5:30pm
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 skip, 135-145x10 skip | Rear delt high row 75-85x10, 75-70-70x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 85-95x10, 95-80-80x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Sat Oct 9

5:30am
Squats 225x2, 225x2 315-405-495, rest
Row Machine 235-250-265x3, 280x2 skip, 130-135-145x10, 145-145x10 | Rear delt high row 70-75-85x10, 85-85x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 70-75-85-95x10, 85-85x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* rest the squats some more for better recovery of my fatigued back. third work night too so added fatigue from lesser sleep.
 
« Last Edit: October 09, 2021, 09:46:09 am by Kingfish »
5'10" | 216lbs | 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 #2163 on: October 10, 2021, 11:04:21 am »
+1
Oct 10-16, 2021

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 208-212

Sun Oct 10

7:00am
Squats 225x2, 225x2 315-405-495, rest
Row Machine 235-250-265x3, 280x2 rest, 130-145x10, 135-135x10 | Rear delt high row 55-60-70-85x10, 85-85x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 65-70-80-85x10, 85-85-80x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 1* 0x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* 15 days to go until oct 25. thats my 1-year milestone of doing 495x1 at least 1/day. my back is still not 100% now from that slow rep 2 days ago. been skipping the 495 to get better recovery.

11:00am
Squats 225x2, 225x2 315-405-495, rest
Row Machine 235-250-265x3, 280x2 rest, 130-145x10, 135-135x10 | Rear delt high row 75-85x10, 85-85x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 75-85x10, 85-85-80x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 1* 0x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:00pm
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-145x10, 130-130-135-135x10 | Rear delt high row 75-80x10, 80-80x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 75-85x10, 85-85-80x10 rest
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 1* 0x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* skipped the shoulder press for more recovery of my core. i'm still not 100%. i got a fast 495 and would do backoff sets with that explosive concentric but i still feel a little tenderness somewhere there in my lowerback. i should be back to normal tmrw.

Mon Oct 11

7:00am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 | Rear delt high row 55-60-70-85x10, 80-80x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 55-70 10x1 sets each
Cardiowalk Inclined Walking 1.16 miles 3.5mph@4% 20mins, Max HR 108

Home Routine
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* removed the vertical pressing for more better back recovery. added horizontal push but very light only. doing them close grip and focusing on front delts/tricep by bringing elbow down close to body. felt the front delts activate nicely. might stick with this if it does not cause any back fatigue

11:00am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 | Rear delt high row 55-60-70-85x10, 80-80x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 55-100 10x1 sets each
Cardiowalk Inclined Walking 1.16 miles 3.5mph@4% 20mins, Max HR 108

5:00pm
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 | Rear delt high row 55-60-70-85x10, 80-80x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each
Cardiowalk Inclined Walking 1.25 miles 3.5-4.4mph@4% 20mins, Max HR 127

* still very little twitching pain in the lowerback. i completely removed the overhead pressing today and it helped a lot. the horizontal press with very light weight is a good second choice.

Tue Oct 12

7:00am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 | rear delt high row 70-80x10, 80-80x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each
Cardiowalk Inclined Walking 1.3 miles 3.5-4.2 mph@4.5% 20mins, Max HR 125

* incline stays the same but changing the pace every 2-4 mins to keep myself busy. hard to get my heart rate up when its cold. prefer it this way. 125HR and not sweating. i'm going for 130 bmp max.

11:30am
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 rest | rear delt high row 70-80x10, 80-80x10 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.3 miles 3.6-4.2 mph@4.0% 20mins, Max HR 125

* back to 4% incline. got a good heart rate already. no point in adding extra fatigue to leg muscles.

5:30pm
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 rest | rear delt high row 70-80x10, 80-80x10 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.3 miles 3.6-4.2 mph@4.0% 20mins, Max HR 127

* squats, inclined walking and some isolation bicep/tricep on the machine for more core recovery. still not 100%. 495 did not feel heavy and was a routine lift but i still feeling some little muscle tender somewhere in there.

Wed Oct 13

7:00am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  rest | rear delt high row 70-80x10, 80-80x10 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.2 miles 3.4-3.8 mph@6% 20mins, Max HR 125

11:30am
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 rest | rear delt high row 70-80x10, 80-80x10 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.2 miles 3.4-3.8 mph@6% 20mins, Max HR 125

5:30pm
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  | rear delt high row 70-80x10, 80-80x10 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.3 miles 3.6-4.2 mph@4.0% 20mins, Max HR 127

Thur Oct 14

7:00am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  rest | rear delt high row 70-80x10, 80-80x10 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.2 miles 3.4-3.8 mph@6% 20mins, Max HR 125

11:30am
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 rest | rear delt high row 70-80x10, 80-80x10 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.1 miles 3.6 mph@6% 20mins, Max HR 125

5:30pm
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  | rear delt high row 70-80x10, 80-80x10 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.3 miles 3.6-4.2 mph@4.0% 20mins, Max HR 127 rest

« Last Edit: Today at 12:24:12 am by Kingfish »
5'10" | 216lbs | 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.