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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.

Thur Sept 19

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

Fri Sept 20

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

2:00 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

Sat Sept 21

6:00 am
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
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

* feeling very good this saturday. did 455 twice today.
« Last Edit: September 21, 2024, 08:46:12 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 #2328 on: September 22, 2024, 09:38:46 pm »
+3
Sept 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]

Sept Week 4 of 4 BW 200-204

Sun Sept 22

6:00 am
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
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

3:00 pm
Paused Squats 315-315-315,405-455
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

* updated bw up to 200-204lb. i rarely see myself below 200 and thats only on times when i get out very late from work and had been fasted for 14+hrs already.

Mon Sept 23

6:00 am
Paused Squats 315-315-315,405
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

6:00 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
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* 495 with very good form. will rest 3 days and do it again friday. can't be greedy. been doing it every 2 days lately. fatigue accumulates fast when i do put good rest days in between.

Tue Sept 24

6:00 am
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
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60x5

7:00 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
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60 x5


Wed Sept 25

6:00 am
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
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60x5

7:00 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
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60 x5

Thur Sept 26

6:00 am
Paused Squats 315-315-315,405
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 50-60x5

7:00 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
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60 x5

* 405 was very explosive and decided to go 495 already after 2 skipped days. the monday's 495 was smoother but today's rep was still good without any grunting.

Fri Sept 27

6:00 am
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
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60x5

7:00 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
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60 x5

Fri Sept 28

6:00 am
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
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60x5

7:00 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
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60 x5
« Last Edit: September 29, 2024, 09:40:17 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.

Dreyth

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Re: Kingfush
« Reply #2329 on: September 25, 2024, 08:23:00 pm »
+1
I still remember after you finally fixed the thread title, andrew had to restore an earlier version of the forum and so we are still on kingfoosh for years
Logged
I'm LAKERS from The Vertical Summit

Kingfish

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Re: Kingfush
« Reply #2330 on: September 26, 2024, 11:52:25 pm »
+1
Quote from: Dreyth on September 25, 2024, 08:23:00 pm
I still remember after you finally fixed the thread title, andrew had to restore an earlier version of the forum and so we are still on kingfoosh for years

 ;D
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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  • Respect: +1526
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Re: Kingfush
« Reply #2331 on: September 29, 2024, 09:46:58 pm »
+1
Sept 29 - Oct 5, 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]

Oct Week 1 of 5 BW 202-206

Sun Sept 29
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Machine Rows - Two Arm 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

4:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Machine Rows - Two Arm 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* was planning on skipping the 495 for 1 more day. skipped the morning 455 to see how explosive the 405 is in the afternoon. i'm already recovered for 495 and did it again after 2 days of rest.
* replaced the hammerstrength rowing with seated machine rows for better core support. both setup is chest supported but i feel more comfortable with the seated machine row.

Mon Sept 30

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Machine Rows - Two Arm 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Machine Rows - Two Arm 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

* for the past few days, i tried doing the one-leg press using the assisted pullup/dip machine counterweight and the movement feels so much better than any leg press or hack squat machine. i'm limited by the max stack at 200-250 depending on the machine. i was able to max out within 3 workouts without feeling any kind of soreness or tenderness in my lowerback.
* i prefer doing single leg quad work standing on the assisted pullup machine. the seated leg extensions are ok on my lowerback if i do single leg but i have some setup problems on some machine because i have nowhere the other leg. i avoid doing any exercise that add core/axial fatigue so i can recover back to 495 quicker.
 
Tue Oct 1

6:00 am
Paused Squats 315-315-315,405-455
Assisted Pullup Machine Leg Press - Single Leg 180-200-220 x5 (250 max)
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Machine Rows - Two Arm 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60-70x5

* felt that i could do 475 already this morning. had very good sleep and dinner.

7:00 pm
Paused Squats 315-315-315,405-455
Assisted Pullup Machine Leg Press - Single Leg 180-200-220 x5 (250 max)
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Machine Rows - Two Arm 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60-70x5

Wed Oct 2

6:00 am
Paused Squats 315-315-315
Assisted Pullup Machine Leg Press - Single Leg 180-200-220 x5 (250 max)
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Machine Rows - Two Arm 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60-70x5

7:00 pm
Paused Squats 315-315-315,405-495
Assisted Pullup Machine Leg Press - Single Leg 180-200-220 x5 (250 max)
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Machine Rows - Two Arm 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60-70x5

Thur Oct 3

6:00 am
Paused Squats 315-315-315,405-455
Assisted Pullup Machine Leg Press - Single Leg 180-200-220 x5 (250 max)
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Machine Rows - Two Arm 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60-70x5

3:00 pm
Paused Squats 315-315-315,405-455
Assisted Pullup Machine Leg Press - Single Leg 180-200 x5 (250 max)
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Machine Rows - Two Arm 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60x5
Standing Tricep Cable Pulldown - One Arm 50-60x5

Fri Oct 4

6:00 am
Paused Squats 315-315-315,405-455
Assisted Pullup Machine Leg Press - Single Leg 180-200-220 x5 (250 max)
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Machine Rows - Two Arm 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60-70x5

3:00 pm
Paused Squats 315-315-315,405-455
Assisted Pullup Machine Leg Press - Single Leg 180-200 x5 (250 max)
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Machine Rows - Two Arm 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60x5
Standing Tricep Cable Pulldown - One Arm 50-60x5

Oct Oct 5

6:00 am
Paused Squats 315-315-315,405
Assisted Pullup Machine Leg Press - Single Leg 180-200-220 x5 (250 max)
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Machine Rows - Two Arm 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60-70x5

3:00 pm
Paused Squats 315-315-315,405-495
Assisted Pullup Machine Leg Press - Single Leg 180-200 x5 (250 max)
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Machine Rows - Two Arm 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60x5
Standing Tricep Cable Pulldown - One Arm 50-60x5
« Last Edit: October 06, 2024, 11:10:39 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 #2332 on: October 06, 2024, 11:14:30 am »
0
Oct 6-12, 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]

Oct Week 2 of 5 BW 202-206

Sun Oct 6

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

Mon Oct 7

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5


Tue Oct 8

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

Wed Oct 9

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60-70x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60-70x5

Thur Oct 10

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60-70x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60-70x5

Fri Oct 11

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

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 50-60-70x5
« Last Edit: October 11, 2024, 11:16:33 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.
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