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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on May 12, 2024, 10:58:40 am »May 12-18, 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 3 of 5 BW 198-202
Sun May 12
6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 70-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80-80 x5
3:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100-135 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 80-80 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80-80 x5
Mon May 13
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x5, 125x3
Seated Tricep Extension Machine - One Arm ~ 70 max 70-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 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, ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 80 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80 x5
Tue May 14
6:00 am
Paused Squats 315-315-315,405-455, 295x5
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125x5
Seated Tricep Extension Machine - One Arm ~ 70 max 70-70 x5 REST
Tricep Push Down Rope - One Arm ~ 40 max 20-30-30 x5, 40x2
Seated Bicep Curl Machine - One Arm ~ 95 max 80 x5, 95x4
* most likely skip the afternoon workout later because of work schedule. feel pretty strong this morning even with a 475 top set last night. added 295x5 as backoff volume and will try to build mass slowly again. bw steady at 200-204lb.
6:30 pm
Paused Squats 315-315-315,405-455, 295x5
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125x5 SKIP
Seated Tricep Extension Machine - One Arm ~ 70 max 70-70 x5 SKIP
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80 x5, 95x4 SKIP
* found time to go to gym but was very busy so did not have enough time to go thru my routine.
Wed May 15
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 125x5
Tricep Push Down Rope - One Arm ~ 40 max 20-30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
* legs feel very coordinated from the 295x5s. will lift 455+ later.
7:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5 SKIP
Iso Hammer Strength Seated Row - One Arm, ~ 135 125-125 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
Thur May 16
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, ~ 135 125-125x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5, 40x3
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
7:00 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, ~ 135 125-125x5 SKIP
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5, 40x2
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
Fri May 17
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, ~ 135 125-125-125 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
7:00 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, ~ 135 125-125x5 SKIP
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
Sat May 18
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, ~ 135 125-125-125 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
4:00 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, ~ 135 125-125x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
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 3 of 5 BW 198-202
Sun May 12
6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 70-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80-80 x5
3:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100-135 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 80-80 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80-80 x5
Mon May 13
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 90-90 x5, 125x3
Seated Tricep Extension Machine - One Arm ~ 70 max 70-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 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, ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 80 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80 x5
Tue May 14
6:00 am
Paused Squats 315-315-315,405-455, 295x5
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125x5
Seated Tricep Extension Machine - One Arm ~ 70 max 70-70 x5 REST
Tricep Push Down Rope - One Arm ~ 40 max 20-30-30 x5, 40x2
Seated Bicep Curl Machine - One Arm ~ 95 max 80 x5, 95x4
* most likely skip the afternoon workout later because of work schedule. feel pretty strong this morning even with a 475 top set last night. added 295x5 as backoff volume and will try to build mass slowly again. bw steady at 200-204lb.
6:30 pm
Paused Squats 315-315-315,405-455, 295x5
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125x5 SKIP
Seated Tricep Extension Machine - One Arm ~ 70 max 70-70 x5 SKIP
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80 x5, 95x4 SKIP
* found time to go to gym but was very busy so did not have enough time to go thru my routine.
Wed May 15
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 125x5
Tricep Push Down Rope - One Arm ~ 40 max 20-30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
* legs feel very coordinated from the 295x5s. will lift 455+ later.
7:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5 SKIP
Iso Hammer Strength Seated Row - One Arm, ~ 135 125-125 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
Thur May 16
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, ~ 135 125-125x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5, 40x3
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
7:00 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, ~ 135 125-125x5 SKIP
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5, 40x2
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
Fri May 17
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, ~ 135 125-125-125 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
7:00 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, ~ 135 125-125x5 SKIP
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
Sat May 18
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, ~ 135 125-125-125 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
4:00 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, ~ 135 125-125x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5