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Kingfish

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Re: Kingfush
« Reply #2310 on: May 19, 2024, 02:08:02 pm »
+1
May 19-24, 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]

May Week 4 of 5 BW 198-202

Sun May 19

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5, 135x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100-125 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80-90x5

3:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

Mon May 20

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80-80x5

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

Tue May 21

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80-80x5

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

Wed May 22

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

Thur May 23

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

6:30 pm
Paused Squats 315-315-315,405-455

Fri May 24

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

* got very good nap at lunch and was able to get 475 even with a morning 455 already

Sat May 25

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
« Last Edit: May 27, 2024, 08:45:40 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 #2311 on: May 27, 2024, 08:47:40 am »
+1
May 26- June 1, 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]

May Week 5 of 5 BW 198-202

Sun May 26

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

3:30 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 65x5

Mon May 27

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80-80x5

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-65x5

Tue May 28

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

* lowered weights used on the other exercises. il try to increase the 475 per week. bw stays at 200-202.

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

Wed May 29

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

6:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

Thur May 30

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

* cutting down intensity on the other exercises helped recovery a lot. did 2 days of 475 already this week and i'm still feeling ok.

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

Fri May 31

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

* already strong enough again in the morning for 455. might skip the afternoon workout if busy at work.

6:30 Pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

Sat June 1

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

« Last Edit: June 02, 2024, 07:32:37 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 #2312 on: June 02, 2024, 10:54:48 pm »
+1
June 2-8, 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]

June Week 1 of 4 BW 198-202

Sun June 2

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

3:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max\ 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 65x5

Mon June 3

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

9:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

Tue June 4

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

Wed June 5

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

6:30 pm
Paused Squats 315-315-315,405-475

* skipped the rest. gym too busy and had limited time on my break today. felt good with the 475.

Thur June 6

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

6:30 pm
Paused Squats 315-315-315,405-455

Fri June 7

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

6:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

Sat June 8

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 70-70-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-25-30-40 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-25-30-40 x5

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 7080 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-100 x5
Seated Tricep Extension Machine - One Arm ~ 50 max 25-30 x5
Seated Bicep Curl Machine - One Arm ~ 50 max 25-30 x5
« Last Edit: June 09, 2024, 12:06:26 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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  • Respect: +1512
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Re: Kingfush
« Reply #2313 on: June 09, 2024, 10:02:19 pm »
+1
June 9-15, 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]

June Week 2 of 4 BW 198-202

Sun June 9

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

3:30 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 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max\ 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 65x5

Mon Jun 10

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

5:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

Tue June 11

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 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

6:30 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 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

Wed June 12

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 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

6:00 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 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

Thur June 13

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 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

6:00 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 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

Fri June 14

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 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

6:00 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 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

Sat June 15

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 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5


« Last Edit: June 16, 2024, 10:38:07 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: 2171
  • Respect: +1512
    • View Profile
Re: Kingfush
« Reply #2314 on: June 16, 2024, 10:39:34 pm »
+2
June 16-23, 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]

June Week 3 of 4 BW 198-202

Sun June 16

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max\ 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 65x5

Mon June 17

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

Tue June 18

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

* skipping the bicep/tricep isolation exercises for a few days now and i got better recovery. got 495 this afternoon while keeping the same 202lb bw

Wed June 19

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

* same routine as yesterday but got better nap today because of holiday at work. 495 was not a grind again. very happy to get these again. last time i peaked was at hawaii a few months ago.

Thur June 20

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

* recovery doing very well. got another 495 for 3rd straight day.

Fri June 21

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

Sat June 22

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

* lots of 495 this week. keeping the other exercises to a minimum makes a big difference. nothing is strained or tired in my lower back. 
« Last Edit: June 22, 2024, 10:54:59 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 #2315 on: June 24, 2024, 07:51:21 am »
+2
June 24-30, 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]

June Week 4 of 4 BW 198-202

Sun June 23

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

Mon June 24

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

Tue June 25

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

Wed June 26

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

Thur June 27

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 45-70 x5
Iso Hammer Strength Seated Pulldown - One Arm,  ~ 135 45-55-65 x5

5:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 45-70 x5
Iso Hammer Strength Seated Pulldown - One Arm,  ~ 135 45-55-65 x5

* very consistent now on the 495 when i take it easy with the other exercises. bw still the same 200-202 in the morning.

Fri June 28

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 45-70 x5
Iso Hammer Strength Seated Pulldown - One Arm,  ~ 135 45-55-65 x5

5:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 45-70 x5
Iso Hammer Strength Seated Pulldown - One Arm,  ~ 135 45-55-65 x5

* 495 yesterday was more solid. might still be able to get one tmrw but will greatly tire the core muscles. will rest and keep it at 455 max tmrw. 495 on sunday.

Sat June 29

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 45-70 x5
Iso Hammer Strength Seated Pulldown - One Arm,  ~ 135 45-55-65 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 45-70 x5
Iso Hammer Strength Seated Pulldown - One Arm,  ~ 135 45-55-65 x5
« Last Edit: June 30, 2024, 09:33:15 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 #2316 on: June 30, 2024, 09:35:16 pm »
+1
June 30 - July 6, 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]

July Week 1 of 5 BW 198-202

Sun June 30

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

* i skipped a 495 day yesterday but doing 2x 455 was not a good idea for recovery. i could have gotten 475 this afternoon but skipped it to get the 495 tmrw.

Mon June 1

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

Tue July 2

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

* i skipped a 495 day yesterday but doing 2x 455 was not a good idea for recovery. i could have gotten 475 this afternoon but skipped it to get the 495 tmrw.

Wed July 3

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

Thur July 4

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

Fri July 5

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

* skipped the top set for saturday. feel a little dehydrated. heat wave very strong.

Sat July 7

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5
« Last Edit: July 07, 2024, 08:33:22 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 #2317 on: July 07, 2024, 08:34:58 pm »
+1
July 7-13, 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]

July Week 2 of 5 BW 198-202

Sun July 7

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

* i skipped a 495 day yesterday but doing 2x 455 was not a good idea for recovery. i could have gotten 475 this afternoon but skipped it to get the 495 tmrw.

Mon July 8

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

* not feeling very strong today for 495. need to recover more. 455 was alright.

Tue July 9

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

Wed July 10

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

Thur July 11

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

Fri July 12

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

7:00 pm
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

Sat July 13

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5
« Last Edit: July 14, 2024, 12:19:20 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 #2318 on: July 15, 2024, 01:24:03 pm »
+1
July 14-20, 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]

July Week 2 of 5 BW 198-202

Sun July 14

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

* 3 skipped days of 495 now. should be ok already tmrw or tuesdays. did more volumes of the other exercises and added extra fatigue

Mon July 15

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

1:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

Tue July 16

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

Wed July 17

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

1:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 45 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 45-70 x5

Thur July 18

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

2:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 45 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 45-70 x5

Fri July 19

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 45 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 45-70 x5

Sat July 20

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 45 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 45-70 x5
« Last Edit: July 21, 2024, 09:38:40 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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  • Respect: +1512
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Re: Kingfush
« Reply #2319 on: July 21, 2024, 09:42:39 pm »
+1
July 21-27, 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]

July Week 3 of 5 BW 198-202

Sun July 21

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

4:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 90x5, 125x3
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-90 x5

* been doing the 495 every other day for more than a week now. this sunday afternoons 495 became a very slow crawl after my midback lost tightness at the 1/2 squat on the way up from the pause. there was nothing wrong with my leg power. the 405 went up quickly. my supporting muscles of the core need more recovery. added intensity on the other lift by kept the reps low.

Mon July 22

6:00 am
Paused Squats REST
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
Iso Hammer Strength Inclined Press Machine ~135 90x4, 135x3
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90x4, 135x3

Tue July 23

6:00 am
Paused Squats REST
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
Iso Hammer Strength Inclined Press Machine ~135 90x4, 135x3
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90x4, 135x3

Wed July 24

6:00 am
Paused Squats REST
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 90x4, 135x3
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90x4, 135x3

Thur July 25

6:00 am
Paused Squats REST
Iso Hammer Strength Inclined Press Machine ~135 90-90 x4
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x4
« Last Edit: July 25, 2024, 04:59:12 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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