Author Topic: Kingfush  (Read 482546 times)

0 Members and 1 Guest are viewing this topic.

Kingfish

  • Hero Member
  • *****
  • Posts: 2093
  • Respect: +1404
    • View Profile
Re: Kingfush
« Reply #2235 on: January 09, 2023, 08:12:38 am »
+1
Jan 8-14, 2022

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

Jan Week 2 of 5 BW 200-204


Sun Jan 8

7:00am
Paused Squat 315-315-315, 405
Seated Row Machine Machine - One Arm 40-50 x5s 
Seated High Row Machine Machine - One Arm 50-60s x5
Seated Shoulder Press Machine 110-140-170x5, 110-125x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60s x5
Seated Shoulder Press Machine 110-125x5

Mon Jan 9

5:30am
Paused Squat 225-315
Seated Row Machine Machine - One Arm 30-50 x5 
Seated High Row Machine Machine - One Arm 30-40 x5
Seated Shoulder Press Machine 40-50 x5
Seated Shoulder Press Machine - One Arm 30 x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60s x5
Seated Shoulder Press Machine 110-125x5

Tue Jan 10

5:30am
Seated Row Machine Machine - One Arm 30-50 x5 
Seated High Row Machine Machine - One Arm 30-40 x5
Seated Shoulder Press Machine - One Arm 30 x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 30-40 x5
Seated Shoulder Press Machine - One Arm 30 x5

Wed Jan 11

5:30am
Seated Row Machine Machine - One Arm 50-60-70 x5 
Seated High Row Machine Machine - One Arm 50-60 x5
Seated Shoulder Press Machine - One Arm 30-40-50-60-70x5, 75-75x3

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 50-60-70 x5 
Seated High Row Machine Machine - One Arm 50-60-70-80 x5
Seated Shoulder Press Machine - One Arm 60-80 x5, 60-60 x5

Thur Jan 12

5:00am
Paused Squat 225-315
Seated Row Machine Machine - One Arm 50-60 x5s 
Seated High Row Machine Machine - One Arm 50-60 x5s
Seated Shoulder Press Machine - One Arm 50-60 x5s

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60 x5
Seated Shoulder Press Machine - One Arm 30-40-50 x5

Fri Jan 13

5:00am
Seated Row Machine Machine - One Arm 50-60 x5s 
Seated High Row Machine Machine - One Arm 50-60 x5s
Seated Shoulder Press Machine - One Arm 40-50 x5s

5:00pm
Paused Squat 315-315-315, 405-495

Sat Jan 14

5:00am
Paused Squat 315-405
Cardio - Inclined Walking 1.4 miles. 20min, 4mph at 4%

5:00pm
Paused Squat 315-405-495
« Last Edit: January 14, 2023, 08:31:22 pm by Kingfish »
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

  • Hero Member
  • *****
  • Posts: 2093
  • Respect: +1404
    • View Profile
Re: Kingfush
« Reply #2236 on: January 15, 2023, 09:13:34 pm »
+1
Jan 15-21, 2022

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

Jan Week 3 of 5 BW 200-204


Sun Jan 15

7:00am
Paused Squat 315s
Seated Row Machine Machine - One Arm 40-50s x5s 
Seated High Row Machine Machine - One Arm 40-50s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 40-50s x5
Seated Dip Machine 120-135s x5

Mon Jan 16

5:00am
Paused Squat 315s
Seated High Row Machine Machine - One Arm 40-50s x5
Seated Dip Machine 120-135s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine - One Arm 40-50s x5
Seated Dip Machine 120-135s x5

Tue Jan 17

5:00am
Seated Row Machine Machine - One Arm 40-50s x5s, 60-70 x3 
Seated High Row Machine - One Arm 40-50s x5
Seated Shoulder Press Machine - One Arm

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine - One Arm 40-50s x5
Seated Shoulder Press Machine - One Arm 40-50s x5

Wed Jan 18

5:00am
Paused Squat 315-315-315, 405
Seated High Row Machine - One Arm 40-50s x5
Seated Shoulder Press Machine - One Arm 40-50-60s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated Dip Machine 120-135s x5

Thur Jan 19

5:00am
Paused Squat 315-315-315
Seated High Row Machine - One Arm 40-50s x5
Seated Shoulder Press Machine - One Arm 40-50s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine - One Arm 40-50s x5
Seated Shoulder Press Machine - One Arm 40-50s x5

Fri Jan 20

5:00am
Paused Squat 315-315-315
Seated High Row Machine - One Arm 40-50-60-70 x5, 80-90 x3
Seated Shoulder Press Machine - One Arm 40-50-60 x5, 70-80-90 x3

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine - One Arm 40-50s x5

Sat Jan 21

7:00am
Paused Squat 315-315-315
Seated High Row Machine - One Arm 40-50-60-70 x5,
Seated Shoulder Press Machine - One Arm 40-50-60 x5,

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine - One Arm 40-50s x5
« Last Edit: January 22, 2023, 10:26:20 am by Kingfish »
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

  • Hero Member
  • *****
  • Posts: 2093
  • Respect: +1404
    • View Profile
Re: Kingfush
« Reply #2237 on: January 22, 2023, 10:27:30 am »
+2
Jan 22-28, 2022

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

Jan Week 4 of 5 BW 200-204

Sun Jan 22

7:00am
Seated Row Machine Machine - One Arm 40-50s x5s 
Seated High Row Machine Machine - One Arm 40-50s x5
Seated Dip Machine 120s x5

4:00pm
Paused Squats 315-315-315, 405-495 

Mon Jan 23

5:00am
Seated Shoulder Press Machine - One Arm 40-60-80 x3
Seated High Row Machine Machine - One Arm 40-50-60-70 x3
Seated Row Machine Machine - One Arm 40-50 x3 
Paused Squats 315-315-315

5:00pm
Paused Squats 315-315-315, 405-495

Tue Jan 24

5:00am
Seated Shoulder Press Machine - One Arm 40-60-80 x3
Seated High Row Machine Machine - One Arm 40-50-60-70-80 x3
Seated Row Machine Machine - One Arm 40-50 x3 

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70-80 x3

Wed Jan 25

5:00am
Seated Shoulder Press Machine - One Arm 40-60-80 x3
Seated High Row Machine Machine - One Arm 40-50-60-70-80 x3
Seated Row Machine Machine - One Arm 40-50 x3 

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70-80 x3 

Thur Jan 26

5:00am
Standing Dumbell Shoulder Press - One Arm 30-40-50-60-70 x3, 80x2
Seated High Row Machine Machine - One Arm 50-60-70-80 x3
Seated Row Machine Machine - One Arm 40-50-60 x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70-80 x3

Fri Jan 27

5:00am
Standing Dumbell Shoulder Press - One Arm 30-40-50-60-70 x3
Seated High Row Machine Machine - One Arm 50-60-70 x3
Seated Row Machine Machine - One Arm 40-50 x3
Paused Squats 315-315-315, 405

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 40-50 x3

Sat Jan 28

5:00am
Seated Dip Machine 120-135 x3
Seated High Row Machine Machine - One Arm 50-60 x3
Seated Row Machine Machine - One Arm 40-50 x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 40-50-60-70-80 x3   
« Last Edit: January 29, 2023, 07:30:23 am by Kingfish »
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

  • Hero Member
  • *****
  • Posts: 2093
  • Respect: +1404
    • View Profile
Re: Kingfush
« Reply #2238 on: January 29, 2023, 10:47:04 am »
+1
Jan 29 - Feb 4, 2022

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]

Feb Week 1 of 4 BW 200-204

Sun Jan 29

5:00am
Paused Squats 315s
Seated High Row Machine  - One Arm 50-60 x5
Seated Tricep Extension Machine - One Arm 40-50-60 x5
Seated Bicep Curl Machine - One Arm 40-50-60 x5

* used a 24hr gym 15min farther so i can lift early at 5am. they have these seated tricep/bicep iso-machine that are very comfortable to use. the tricep/bicep are placed about face height,
* will start march on a different work schedule. im on vacation from the last 2 weeks up to the end of this month. i will be on 2-11pm so most likely will have to change my workout around that. the daily 495 has to go. need a lot of naps just to keep that going.

5:00pm
Paused Squats 315s-405-495
Seated High Row Machine  - One Arm 50-60 x5
Seated Tricep Extension Machine - One Arm 50-60 x5

Mon Jan 30

5:00am
Paused Squats 315s
Seated High Row Machine  - One Arm 50-60 x5
Seated Tricep Extension Machine - One Arm 40-50-60 x5
Seated Bicep Curl Machine - One Arm 40-50-60 x5

5:00pm
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 40-50-60 x5
Seated Bicep Curl Machine - One Arm 40-50-60 x5

Mon Jan 30

5:00am
Paused Squats 315s
Seated High Row Machine  - One Arm 50-60 x5
Seated Tricep Extension Machine - One Arm 40-50-60 x5
Seated Bicep Curl Machine - One Arm 40-50-60 x5

5:00pm
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 40-50-60 x5
Seated Bicep Curl Machine - One Arm 40-50-60 x5

Wed Feb 1

5:00am
Paused Squats 315s
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Cardio Inclined Walking 1.5 miles. 30min, 3mph at 4%.  110HR max

5:00pm
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 40-50-60 x5
Seated Bicep Curl Machine - One Arm 40-50-60 x5

Thur Feb 2

5:00am
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Cardio Inclined Walking 1.5 miles. 30min, 3mph at 6%.  110HR max

5:00pm
Paused Squats 315s-405-495

Thur Feb 2

5:00am
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Paused Squats 315s-405
Cardio Inclined Walking 1.5 miles. 3mph, 20min @ 6% + 10min @ 9%  110/132 max

* kept the walking pace slower at a constant 3mph, but increased incline to 6-9%. did 9% for the first time to test if i can recover from this. 6%inclined at 4mph at one point gave me too much fatigue. i was to get my heart rate to the low 130s using the 9% and a slower pace.
* lifted in a different gym because the rain cut power to my main gym. this old school 24hr fitness pacifica closer to me has an old school t-bar with the chest pad. ill go to this gym just for the row. they now have an oly platform with elieko plates and thats a very good thing.

5:00pm
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Cardio Inclined Walking 1.5 miles. 3mph. 15min@6% + 10min@9% + 5min@12% 142 bpm HR max

Sat Feb 4

5:00am
Seated Tricep Extension Machine - One Arm 20-30-40-50-60 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50-60 x5
Cardio Inclined Walking 1.5 miles. 3mph, 15min @ 6% + 15min @ 9%  132 bpm HR max. 312kcal

5:00pm
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Cardio Inclined Walking 1.5 miles. 3mph. 5min@6% + 25min@9% 137 bpm HR max 332kcal
 
« Last Edit: February 04, 2023, 08:58:25 pm by Kingfish »
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

  • Hero Member
  • *****
  • Posts: 2093
  • Respect: +1404
    • View Profile
Re: Kingfush
« Reply #2239 on: February 05, 2023, 03:03:45 pm »
+1
Feb 5-11, 2022

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]

Feb Week 2 of 4 BW 200-204

Sun Feb 5

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 9%  137 bpm HR max. 342 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50-60 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50-60-70 x5

11:00am
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Cardio Inclined Walking 1.5 miles. 3mph @ 9%  142 bpm HR max. 342 kcal

Mon Feb 6

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  120 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50-60 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50-60 x5

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  120 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50 x5

Tue Feb 7

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  122 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50-65 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50-65 x5

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  127 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50 x5

Wed Feb 8

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  117 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40 x5
Seated Bicep Curl Machine - One Arm 20-30-40 x5

« Last Edit: Today at 09:40:42 am by Kingfish »
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.