Author Topic: Kingfush  (Read 310876 times)

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Kingfish

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Re: Kingfush
« Reply #2145 on: June 28, 2021, 10:22:25 pm »
0
i've been neglecting the forum for a little while, always a pleasure to catch up on kf's journal and feel terrible about my own lack of discipline. we stan a legend.

relax and slowly get back to what you do to make the best version of yourself.  this pandemic has affected so many lives. goodluck buddy.
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 #2146 on: July 04, 2021, 09:05:40 am »
+1
July 4-10, 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

July Week 1 of 4

Sun July 4

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x2 sets | high rows 10x2 sets
One arm standing shoulder press 10x2 sets

* been skipping the seated row machine. i feel better contraction in my back using the cable resistance with tricep rope attachment. i can only go light on these because of the lack of bracing. i will still keep the seated row on my routine as my heavy exercise but will not do them often. tires my hands.

10:30am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

4:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x10-3 sets

Mon July 5

5:00am
Squats 315 1x5
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* left quad tired for yesterday overexertion on the 495. didn't think of it much and thought i just needed more sleep. i lifted on the bad area of the platform because someone was deadlifting behind me. should have waited and did my rep in the middle where its very flat. will be fine later.

5:00pm
Squats 315-405
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Tue July 6

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* full workout in the morning. everything felt good. took 25 mins. the functional trainer routine uses very light weights for reps with very little rest.

12:00pm
Squats 315s-405
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* quick noon lift at home. busy with baby sitting

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Wed July 7

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 200x1
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* felt good with the press and added a 200x1. it was not a grind. could have gotten a double. stopped at single so i don't tire anything. workouts been going steady without anything getting broken.

9:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2, 200x1 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Thur July 8

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* very hot lunch time workout. heat wave here in SF for the next 3 days. will skip afternoon workout because it will be very hot for sure. will lift at night during lunch break at work.

10:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Fri July 9

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

1:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

9:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Sat July 11

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

1:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Seated Shoulder Lat Machine #10-12-14x3, #16x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* added the lat machine because i saw somebody doing it and got interested again because he seems to be having a very good time with it. lol. i will use the same method of minimal reps, high weight and resets so i don't tire anything. will no one hand pulldowns on the functional trainer with very light weight but higher volumes. that combo seems to work for me

7:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x3
Seated Shoulder Lat Machine #14-15-16x3, #17x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets
« Last Edit: July 10, 2021, 11:08:31 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

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Re: Kingfush
« Reply #2147 on: July 11, 2021, 09:40:19 am »
+1
July 11-17, 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

July Week 2 of 4

Sun July 11

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

12:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x3
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

6:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Mon July 12

5:00am
Squats 315-405
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* legs not very fresh this morning. got fatigued last night  :P. will lift better later. seated shoulder press machine busy. not also a bad time to skip it.

11:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

6:00pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2  rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Tue July 13

5:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* some couple using the seated shoulder press machine that i like. skipped it and did more of the light-medium weight single arm cable overhead press.

11:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

5:00pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Wed July 14

5:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

11:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

6:00pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15-16x3, #17x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Thur July 15

5:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15-16x3, #17x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

11:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Seated Shoulder Lat Machine #14-15x3
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

10:00pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155x3
Seated Shoulder Lat Machine #14-15x3
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Fri July 16

5:00am
Squats 315-405
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Seated Shoulder Lat Machine #14-15x3
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* core little unstable most likely from the added vertical pulling routine. remove that again. too much fatigue.

11:30am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

10:30pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Sat July 17

8:00am
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

1:30pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

6:30pm
Squats 315-405-495
Seated Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets
« Last Edit: July 17, 2021, 10:13:32 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

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  • Posts: 2009
  • Respect: +1313
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Re: Kingfush
« Reply #2148 on: July 18, 2021, 09:33:45 am »
+1
July 18-24, 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

July Week 3 of 4

Sun July 18

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

* 495 feeling heavier than usual later. my core is getting taxed by the unsupported overhead pressing. skipped all pressing this morning. could have done anything i want because the gym was near empty. will see if my squat improved by a lot later. it should.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm lying shoulder raise 10x1-3 sets rest

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm lying shoulder raise 10x1-3 sets rest

Mon July 19

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm lying shoulder raise 10x1-3 sets rest

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm lying shoulder raise 10x1-3 sets rest

Tue July 20

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2  rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

* leaning down to 208-212. 495 feeling heavier and heavier. skip the other lifts to give better recovery to the legs. 495@208lb by itself is not very difficult but adding the volumes of upperbody push/pull makes it so much more challenging.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 120HRM

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 120HRM rest

Wed July 21

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 117HRM

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 117HRM rest

4:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 65-80-95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 117HRM rest

Thur July 22

5:00am
Squats 315s
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 80-95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 122HRM 263kcal burned

* core is jello from the backup volumes of shoulder pressing yesterday. leg strength is good but power leaks on the mid section. will rest and try to go heavier later in the afternoon.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 142HRM 263kcal burned

* did the 495 already. it was ok but not routine easy. i will not get decent post workout sleep after the last workout so decided to just to it midday and get a good afternoon nap for better recovery.
* heart rate so easy to elevate if i'm in a warmer room. i spend the same effort this morning doing the same pace/incline but was only able to get to 122BPM max. i don't like getting sweaty but no way around it on this mid 70s noon weather.

10:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 200x1, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 142HRM 263kcal burned rest

* legs feel tired from the walking today. didn't even bother with 315-405. just full rest and do it again tmrw noon.

Fri July 23

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 122HRM 263kcal burned rest

11:00am
Squats 315-405
Row Machine 235-250-265x3, 280-295x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 142HRM 263kcal burned rest

* legs tired from the 9% inclined walking. went too much intensity too soon. skipped squats on the morning workout and legs still not 495 strong after good breakfast and 4hr sleep.

9:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 142HRM 263kcal burned rest

* legs feeling better now but still not completely fresh from the 20 mins of 9% inclined walk.

Sat July 24

7:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 122HRM 263kcal burned rest

 
« Last Edit: July 25, 2021, 10:09:55 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 #2149 on: July 25, 2021, 10:10:53 am »
+1
July 25-31, 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

July Week 4 of 4

Sun July 25

5:00am
Squats 315-405
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

11:00am
Squats 315-405
Row Machine 235-250-265x3, 280x2 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

* went water park yesterday. carrying 35lb baby all day got me tired. skipped workout for the rest of that day. left leg little hip extensor now feeling a little off. stopped at 405s until the discomfort is gone. all other exercise is good.

4:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2   
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

* a muscle on my right outer upper thigh felt like it untangled on the concentric of the 495. it did not feel like a torn muscle but the movement of the muscle belly was enough to get me worried. i was already close to the top of the rep and i did not lose power anyway so i completed the rep and also walked it back to rack. walking and any movement with my left leg is normal.
* skipped the rowing last workout because someone was camping on the machine. got very strong now and did 295

Mon July 26

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 160x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
Lying Upright Rows 10x1-3 sets rest

11:00am
Squats 315-405-495 rest | 315s
Row Machine 235-250-265x3, 280-295x2, 175x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
Lying Upright Rows 10x1-3 sets rest

* little part of the left quad upper portion area still tender. can do up to 405 but prefer to rest. 315s only for blood flow to aid recovery. was already smooth and ready for 405 after the 5th single but stopped there.

4:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 125x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
Lying Upright Rows 10x1-3 sets

* legs need more skipped workouts. will got 405+ tmrw or wed. other lifts getting stronger. max stack on both rowing and shoulder pressing. felt like i could do 295x5 on the rows and 200x3-4 on the shoulder press. stopped before i fatigue my core and add to the squat setback.

Tue July 27

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
 
* doing repetitions of light-medium weight pressing lying flat down on my back using the functional trainer to minimize lowerback involvement. seems to work.
* left quad still not 100% but will do some 315-405 later in the day for recovery work.

11:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 190x10 
Seated Shoulder Press Machine 140-155-170x3, 185x3, 125x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max

5:00pm
Squats 315-405-455
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x3, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

Wed July 28

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets
Lying one arm cable press 10x1-4 sets

11:00am
Squats 315-405-455
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

* i figured out the function of the upper quad muscle that i strained the other day on my left leg. its an adductor muscle. the squat does not hurt if i concentrate on keeping my quads/toes facing directly forward. thats how i squat anyway but i sometimes point toes outward a little for more ROM. not right now. almost painless at 455 yesterday and this lunch time.

5:30pm
Squats 315-405-455 rest
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

Thur July 29

6:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets
Lying one arm cable press 10x1-4 sets

11:00am
Squats 315-405-455 rest
Row Machine 235-250-265x3, 280x2, 205-205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

* will save the strongest 3rd workout today for the squats so i recover better.
« Last Edit: Today at 03:13:58 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.