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Kingfish

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Re: Kingfush
« Reply #2280 on: November 05, 2023, 11:22:53 pm »
+2
Nov 5-11, 2023

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]

Nov Week 2 of 5 BW 198-200

Sun Nov 5

6:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

4:30 pm
Paused Squats 315-405
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* feeling under the weather. did not lift very heavy so I can get well faster.

Mon Nov 6

3:30 pm
Paused Squats 315-405
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* massive body ache when I woke up this morning. tested positive for COVID for the 2nd time but only got the soreness now. skipped morning workout and slept another 4hrs. woke up feeling good. still some cough but no more muscle pain.

Tue Nov 7

6:30 am
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

3:30 pm
Paused Squats 315-405
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Wed Nov 8

6:30 am
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

3:30 pm
Paused Squats 315-405
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5
 
Thur Nov 9

6:30 am
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

3:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125-135 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* day 5 of covid positive. all covid muscle ache were gone after the 2nd day. slept most of time when this strong variant hit me hard. feeling 80% good already after 18hr+ of sleep. was thinking of doing another light workout so I don't stress myself but I felt normal already yesterday.

Fri Nov 10

6:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

2:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Sat Nov 11

6:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 90-100-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* skipped the heavy squats this morning to try and overshoot 455+ later.

Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* took it easy. was not feeling very strong yet.
« Last Edit: November 12, 2023, 10:07:49 pm by Kingfish »
Logged
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

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

Kingfish

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Re: Kingfush
« Reply #2281 on: November 12, 2023, 10:06:47 pm »
+1
Nov 5-11, 2023

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]

Nov Week 3 of 5 BW 198-200

Sun Nov 12

6:30 am
Iso Hammer Strength Inclined Press Machine 70-90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 70-90-100 x5
Seated Cable Pulldown- One Arm 30-40 x5

4:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125-135 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Mon Nov 13

4:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125-135 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* different schedule this mon-tue so Il just lift after work at 430pm+. felt good this afternoon but not strong enough to go 455+ after Sundays 475

Tue Nov 14

6:30 am
Iso Hammer Strength Inclined Press Machine 90-100-110-115 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

4:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* 495 at 200lb and without any day time nap. it was slow but not a back breaker. I was a little bit surprised that the rep went to a crawl. the 405 was very quick. I guess I drain my CNS a lot faster when I don't get my pre workout nap .

Wed Nov 15

9:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* got very good sleep and decided to do most of the workout this morning. will do a little in the afternoon if I find time at work.

Thur Nov 16

9:30 am
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Fri Nov 17

9:30 am
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Sat Nov 18

6:30 am
Paused Squats 315
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

4:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-115-125-135 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5
« Last Edit: November 18, 2023, 10:50:22 pm by Kingfish »
Logged
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

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

Kingfish

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Re: Kingfush
« Reply #2282 on: November 19, 2023, 01:56:23 pm »
+1
Nov 19-25, 2023

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]

Nov Week 4 of 5 BW 198-200

Sun Nov 19

6:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

4:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100-115 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Mon Nov 20

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine 90-100-100x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

7:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 90-100-100x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* got my 495 for the week. might go for another by thur or fri. I have time off from work and can get a good nap before the afternoon workout.

Tue Nov 21

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine 90-100-110x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Wed Nov 22

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine 90-100-110x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

5:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 90-100-115x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* got very good midday nap. the 495 was not very slow. very happy to get another 495 after 1 rest day. bodyweight is low but good sleep/diet making it work. gym closes 2pm tmrw. out of town now for thanksgiving. will do squat on first workout probably ~ 6am tmrw. 

Thur Nov 23

6:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* gym closes 2pm later. might squeeze in a quick lunch workout if I get a little nap later. 455 this morning after the 495 last night. it was not very heavy.

12:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Fri Nov 24

6:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-110x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* feeling very strong for the past few workouts. steak and eggs for the holidays working very well.

5:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-100-110-115-125-135x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* 475 strong but recovery not fast enough to get another 495. lower bodyweight is a very big handicap.id probably be more consistent with 495s at this lean bw if only focus on it and remove everything else. I like how the upper body push and pull is making me look. keeping those indefinitely.

Sat Nov 25

6:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

4:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125-135x5
Iso Hammer Strength Seated Row 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5
« Last Edit: November 25, 2023, 09:02:49 pm by Kingfish »
Logged
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

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

Kingfish

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Re: Kingfush
« Reply #2283 on: November 26, 2023, 11:06:12 am »
+1
Nov 26 - Dec 2, 2023

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]

Nov Week 5 of 5 BW 198-200

Sun Nov 26

6:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* skipped squats this very cold 40F morning and will try to get 455+ later.

4:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* 405 still not explosive enough even to try 475. I can't recover fast enough from 455 twice a day. have to skip the heavy in the morning and just stick to 315s.

Mon Nov 27

9:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

7:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Tue Nov 28

9:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* will not have time to squat in the afternoon because of a shift dinner. did most this morning. felt good.

Wed Nov 29

9:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

8:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

* very late lunch break from work. I did not feel very strong. was getting hungry already. last meal was at 10:30am so that's almost 10hr fasted.

Thur Nov 30

9:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Fri Dec 1

9:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

7:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Sat Dec 2

6:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

2:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

 
« Last Edit: December 02, 2023, 08:06:03 pm by Kingfish »
Logged
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

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

Kingfish

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Re: Kingfush
« Reply #2284 on: December 03, 2023, 07:19:08 pm »
+1
Dec 3-9, 2023

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]

Nov Week 1 of 4 BW 198-202

Sun Dec 3

6:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

1:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125-135 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Mon Dec 4

6:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

6:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5

Tue Dec 5

6:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5

* cutting the weight down on the push/pull routine worked for speeding up my recovery. got back to back 495 paused at 200lb dry bw in the morning. 202-204 after the first meal of the day. 250-300g carbs a day. this routine is ok. ill probably be toast tmrw and only go 455.

Wed Dec 6

9:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5

* could have done 475 but it would still be a difficult lift. cut back to 455 and recover more.

Thur Dec 7

9:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5

Fri Dec 8

9:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-80-90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5
« Last Edit: December 08, 2023, 02:22:04 pm by Kingfish »
Logged
5'10" | 210lbs | 39 yrs
reach - 7'8" (92") |paused full squat - 545x1| standing VJ - 40"|

absolute unit

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