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Author Topic: Kingfush  (Read 936338 times)

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Kingfish

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Re: Kingfush
« Reply #2325 on: September 01, 2024, 09:47:47 pm »
+2
Sept 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]

Sept Week 1 of 4 BW 198-202

Sun Sept 1

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x4

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90 x4

Mon Sept 2

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x4

4:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90 x4

* 495 after 2 light days and todays 495 was not ugly. good very good sleep over the weekend and today is a stay at home holiday. got good nap too. no reason not to use 495.

Tue Sept 3

6:00 am
Cardio - Inclined Walk 30 mins | 1.5miles | 3mph @ 9% | max HR 125bpm
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x4

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90 x4

Wed Sept 4

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x4

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90 x4

Thur Sept 5

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x4

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90 x4

Fri Sept 6

6:00 am
Cardio - Inclined Walk 30 mins | 1.5miles | 3mph @ 9% | max HR 125bpm
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x4

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90 x4

Sat Sept 7

6:00 am
Cardio - Inclined Walk 30 mins | 1.5miles | 3mph @ 9% | max HR 125bpm
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x4

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 90 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90 x4
« Last Edit: September 08, 2024, 11:13:16 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 #2326 on: September 08, 2024, 11:14:51 pm »
+2
Sept 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]

Sept Week 2 of 4 BW 198-202

Sun Sept 8

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x4

4:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x4
Cardio - Inclined Walk 30 mins | 1.5miles | 3mph @ 6-9% | max HR 125bpm

Mon Sept 9

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x4

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x4
Cardio - Inclined Walk 30 mins | 1.5miles | 3mph @ 6-9% | max HR 125bpm

Tue Sept 10

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x4

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x4

Wed Sept 11

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x4

4:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x4
Cardio - Inclined Walk 30 mins | 1.5miles | 3mph @ 6-12% | max HR 125bpm

Thur Sept 12

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x4

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x4
Cardio - Inclined Walk 30 mins | 1.5miles | 3mph @ 6-12% | max HR 125bpm

Fri Sept 13

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x4

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x4
Cardio - Inclined Walk 30 mins | 1.5miles | 3mph @ 6-12% | max HR 125bpm
Sat Sept 13

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x4

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x4
Cardio - Inclined Walk 30 mins | 1.5miles | 3mph @ 6-12% | max HR 125bpm
« Last Edit: September 16, 2024, 08:51:36 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 #2327 on: September 16, 2024, 08:52:58 am »
+2
Sept 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]

Sept Week 3 of 4 BW 198-202

Sun Sept 15

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x5

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x5
Cardio - Inclined Walk 30 mins | 1.5miles | 3mph @ 6-12% | max HR 125bpm

*no 495 since wednesday. 4 day rest already. legs getting some added fatigue from the inclined walking.

Mon Sept 16

6:00 am
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x5

8:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x5

Tue Sept 17

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


8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x5

Wed Sept 18

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

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x5

* added the bicep/tricep routine back to log. been doing them consistently again. very good ROM and tempo using the seated cable curl station. one arm and torso facing the side instead of front for more stretched ROM.
« Last Edit: September 19, 2024, 10:17:18 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.
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