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Kingfish

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Re: Kingfush
« Reply #2265 on: July 23, 2023, 08:30:24 pm »
+1
July 23-29, 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]

July Week 4 of 4 BW 194-198

Sun July 23

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 115x5
Iso Hammer Strength Seated Row 90-135 x5, 135-150-160x5, 115-125x5
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1
Declined Bench Weighted Situp 25-25 x5

4:00 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 115x5
Iso Hammer Strength Seated Row 90-135 x5, 135-150-160x5, 125-125x5
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

Mon July 24

10:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 115x5
Iso Hammer Strength Seated Row 90-135 x5, 135-150-160x5, 135x5
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1
Declined Bench Weighted Situp 25-25 x5

7:00 pm
Paused Squats 315-405-455x1

* its about time i use something heavy for the squat. the rep was solid. could have done 475. i was 194 dry in the morning, ~+196 at the gym.

Tue July 25

10:00 am
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5, 125x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 125-125x5

Wed July 26

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 135-160x5

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5

Thur July 27

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 135-160x5

7:30 pm
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5

Fri July 28

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 135-160x5

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 135-160x5, 135x5

Sat July 29

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 135-150x5

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 45-70x5, 90-115 x5, 135-150-160x5, 135x5
« Last Edit: July 30, 2023, 03:51:30 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 #2266 on: July 31, 2023, 11:34:47 am »
+1
July 30 - Aug 5, 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]

Aug Week 1 of 5 BW 194-198

Sun July 30

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-150x5, 135x5

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-150x5, 135x5

Mon July 31

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5

Tue Aug 1

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5

Wed Aug 2

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5,

7:30 pm
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5, rest. machine busy

Thur Aug 3

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5,

7:30 pm
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5, rest. machine busy

Fri Aug 4

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5,

Sat Aug 5

6:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5,
« Last Edit: August 07, 2023, 11:05:18 am 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 #2267 on: August 07, 2023, 11:09:09 am »
+1
Aug 6-12, 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]

Aug Week 2 of 5 BW 194-198

Sun Aug 6

6:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 160x2
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5, 135x5

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-150x5, 135x5

* bw still steady in the mid 190s. can get 455 every few days but focusing on the seated shoulder pressing at this time. got a good double on 160 and thats the heaviest I've done on that machine. did it under control and with pause at the bottom.

Mon Aug 7

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145-145x5

* shoulder pressing still feeling very good. no noticeable lower back fatigue from the heavy 160 double yesterday.

8:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115 x5, 135-145x5

Tue Aug 8

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5 rest
Iso Hammer Strength Seated Row 90-115 x5, 135-90x5

* took it easy. want to try 455 later.

8:30 pm
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115x5
Iso Hammer Strength Seated Row 90-115 x5,

* got the 455. i can still use this weight regularly at this mid 190s bw but i take a long time to recover from it because of the compound push/pull i've been doing too for the upperbody. i can live with this routine.

Wed Aug 9

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-90x5

8:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115-115 x5,

Wed Aug 9

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-90x5

8:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115-115 x5,

Thur Aug 10

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-90x5

8:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115-115 x5,

Fri Aug 1

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-90x5

8:30 pm
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115-115 x5,

Sat Aug 12

6:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115 x5, 135-90x5

5:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5
Iso Hammer Strength Seated Row 90-115-115 x5,
« Last Edit: August 13, 2023, 10:40:30 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 #2268 on: August 13, 2023, 10:43:34 pm »
+2
Aug 13-19, 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]

Aug Week 3 of 5 BW 194-198

Sun Aug 13

6:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

5:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115-125 x5,

* I'd say I peaked now on the upper body push/pull with routine 125-135 on both. I can go another 10-25lb more but the form breaks down fast specially because I'm doing sets of 5 reps.  I will now slowly go back to getting 475 again. still can do a routine 455 a couple of times a week.

Mon Aug 14

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115-125 x5,

Tue Aug 15

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115-125 x5,

Wed Aug 16

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115-125 x5,

Thur Aug 17

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

7:30 pm
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5
Iso Hammer Strength Seated Row 90-115-125 x5,

Fri Aug 18

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

7:30 pm
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115x5, 125-135x3
Iso Hammer Strength Seated Row 90-115-125 x5,

Sar Aug 19

9:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90-115-125 x5,

7:30 pm
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115x5, 125-135x3
Iso Hammer Strength Seated Row 90-115-125 x5,
« Last Edit: August 21, 2023, 12:44:23 am 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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  • Respect: +1446
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Re: Kingfush
« Reply #2269 on: August 21, 2023, 12:50:13 am »
+2
Aug 20-26, 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]

Aug Week 4 of 5 BW 194-198

Sun Aug 20

6:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405-455x1, 315-315-315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

* 2 455s in 3 days. squat looking good. keeping the upper body push/pull to triples now to maintain and give more recovery to the legs.

Mon Aug 21

6:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3,
Iso Hammer Strength Seated Row 90x5, 115-125-135x3,

7:30 pm
Paused Squats 315-405-455x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Tue Aug 22

9:30 am
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Wed Aug 23

9:30 am
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Tue Aug 24

9:30 am
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405 x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Fri Aug 22

9:30 am
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Sat Aug 26

6:30 am
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405x1, 315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 135x4
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3
« Last Edit: August 27, 2023, 11:28:02 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 #2270 on: August 27, 2023, 11:31:52 pm »
+1
Aug 27 - Sept 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]

Aug Week 5 of 5 BW 194-198

Sun Aug 27

6:30 am
Paused Squats 315-405x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x5
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

7:30 pm
Paused Squats 315-405-455x1, 315-315-315x3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x3, 160x2
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

* felt good on the shoulder pressing and used 160lb again. left arm already moving faster than the right on the first rep. this is the hammer strength iso-machine so each hand is independent. squats improving slowly. the multi reps of the 315 is adding some mass.

Mon Aug 28

9:30 am
Paused Squats 315-405-455x1
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Tue Aug 29

9:30 am
Paused Squats 315-405, 315X3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

12:30 pm
Paused Squats 315-405-455x1, 365x4
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Wed Aug 30

9:30 am
Paused Squats 315-405, 315X3
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

Thur Aug 31

9:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

6:30 pm
Paused Squats 315-405-455x1, 365x4
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125x3

Fri Sept 1

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

6:30 pm
Paused Squats 315-405x1, 385x4
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125x3

Sat Sept 2

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

6:30 pm
Paused Squats 315-405x1, 365-385x2
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125x3
« Last Edit: September 03, 2023, 07:41:31 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

  • Hero Member
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  • Posts: 2126
  • Respect: +1446
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Re: Kingfush
« Reply #2271 on: September 03, 2023, 07:44:35 pm »
+1
Sept 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]

Sept Week 1 of 4 BW 194-198

Sun Sept 3

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

6:30 pm
Paused Squats 315-405-455x1, 365-385x2
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125x3

* long weekend. lifting in another 24hr gym location.

Mon Sept 4

6:30 am
Paused Squats 315-405, 315x3
Iso Hammer Strength Shoulder Press Machine 90s x5
Iso Hammer Strength Seated Row 90s x5

5:30 pm
Paused Squats 315-405, 385x3
Iso Hammer Strength Shoulder Press Machine 90s x5
Iso Hammer Strength Seated Row 90s x5


Tue Sept 5

9:30 am
Paused Squats 315-405, 315x3
Iso Hammer Strength Shoulder Press Machine 90s x5, 115-125-135x3, 90x5
Iso Hammer Strength Seated Row 90s x5, 115-125-135x3, 90x5

Wed Sept 6

9:30 am
Paused Squats 315-405, 385x3
Iso Hammer Strength Shoulder Press Machine 90s x5, 115-125-135x3, 90x5
Iso Hammer Strength Seated Row 90s x5, 115-125-135x3, 90x5

Thur Sept 7

9:30 am
Paused Squats 315-405, 315x3
Iso Hammer Strength Shoulder Press Machine 90s x5, 115-125 x3, 90x5
Iso Hammer Strength Seated Row 90s x5, 115-125 x3, 90x5

Fri Sept 8

9:30 am
Paused Squats 315-405, 405x3
Iso Hammer Strength Shoulder Press Machine 90s x5, 115-125 x3, 90x5
Iso Hammer Strength Seated Row 90s x5, 115-125 x3, 90x5

Sat Sept 9

6:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90s x5, 115-125 x3, 90x5
Iso Hammer Strength Seated Row 90s x5, 115-125 x3, 90x5

4:30 pm
Paused Squats 315-405, 405x2
Iso Hammer Strength Shoulder Press Machine 90s x5, 115-125 x3, 90x5
Iso Hammer Strength Seated Row 90s x5, 115-125 x3, 90x5
« Last Edit: September 10, 2023, 05:28:14 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

  • Hero Member
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  • Posts: 2126
  • Respect: +1446
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Re: Kingfush
« Reply #2272 on: September 11, 2023, 10:48:23 am »
+2
Sept 10-16, 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]

Sept Week 2 of 4 BW 194-198

Sun Sept 10

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125-135x3

4:30 pm
Paused Squats 315-405-455x1, 405x2
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-125x3, 125-90x3
Iso Hammer Strength Seated Row 90 x5, 115-125x3


Mon Sept 11

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row 90x5,

7:30 pm
Paused Squats 315-405-455x1, 405x2
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row 90x5,

Tue Sept 12

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row 90x5,

7:30 pm
Paused Squats 315-405x1, 385x3
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row 90x5,

Wed Sept 13

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row - One Arm 90x5, 115-135x5, 160-170-180x3, 135x5

Thur Sept 14

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row - One Arm 90x5, 115-135x5, 160-170-180x3, 135x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Shoulder Press Machine 90x5, 115x3
Iso Hammer Strength Seated Row - One Arm 90x5, 115-135x5, 160-170-180x3, 135x5

Fri Sept 15

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

7:30 pm
Paused Squats 315-405, 315x3
Iso Hammer Strength Shoulder Press Machine 90x5, 115x5
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

Sat Sept 16

6:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

7:30 pm
Paused Squats 315-405-455, 405x2
Iso Hammer Strength Shoulder Press Machine 90x5, 100-110x3
Iso Hammer Strength Seated Row - One Arm 90x5, 115-125x5
« Last Edit: September 16, 2023, 10:25:14 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

  • Hero Member
  • *****
  • Posts: 2126
  • Respect: +1446
    • View Profile
Re: Kingfush
« Reply #2273 on: September 17, 2023, 10:36:19 pm »
+1
Sept 17-23, 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]

Sept Week 3 of 4 BW 194-198

Sun Sept 17

6:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90x5,
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

4:30 pm
Paused Squats 315-405-455, 275-295-315x5
Iso Hammer Strength Shoulder Press Machine 90x5, 115x3
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

Mon Sept 18

9:30 am
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90x5, 115x3
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

7:30 pm
Paused Squats 315-405x1, 405-405x2
Iso Hammer Strength Shoulder Press Machine 90x5, 90x10, 115x3
Iso Hammer Strength Seated Row - One Arm 90x5, 115x5

Tue Sept 19

9:30 am
Iso Hammer Strength Shoulder Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90x5, 115x3
Iso Hammer Strength Seated Row - One Arm 90-115x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80-90 x5

7:30 pm
Paused Squats 315-405-455, 385x3
Iso Hammer Strength Shoulder Press Machine 90x5, 115x3

Wed Sept 20

9:30 am
Iso Hammer Strength Shoulder Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90x5
Iso Hammer Strength Seated Row - One Arm 90-115x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80-90 x5 //use 80. left arm not as strong.

* vertical pulling and pushing not adding too much fatigue to my core as long as I don't use heavy weights. I've been doing the pulls lately with single arm to keep my core fresh for the squats. 475 is doable for a paused max now even at this 196lb bw but I'm still keeping focus on the backoff sets to build thicker legs.
* I noticed on the one arm pulldowns that I'm using a lot more effort to get full ROM on the left arm. will drop top weight to 80 for now and build back up.

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90x5
Iso Hammer Strength Shoulder Press Machine 90x5, 115x3
Iso Hammer Strength Seated Row - One Arm 90-115 x5
 
Thur Sept 21

9:30 am
Iso Hammer Strength Shoulder Press Machine 70-80-90 x5
Iso Hammer Strength Inclined Press Machine 90x5
Iso Hammer Strength Seated Row - One Arm 90-115x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

7:30 pm
Paused Squats 315-405, 315x3
Iso Hammer Strength Inclined Press Machine 90-115 x5
Iso Hammer Strength Seated Row - One Arm 90-115 x5
« Last Edit: September 21, 2023, 10:46:51 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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