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« Last post by Kingfish on March 03, 2024, 10:27:03 am »
Mar 3-9, 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]
Mar Week 1 of 4 BW 198-202
Sun Mar 3
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-90 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5
Seated Bicep Curl Machine ~ 155 max 80 x5
Decline Bench Weighted Situp - 30 max 20-25x5 Rest
4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 90-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90-100-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Decline Bench Weighted Situp - 30 max 20x5
* lean bw of 196-198 dry in the morning for days now. getting lean for Hawaii vacation in 2 weeks march 17. not getting 495 anytime consistently at this lower weight. 475 is still recoverable daily - i just did a back to back 475 recently. might try to squeeze in a 1-2/week 495 but that means i have to cut more volumes/intensity of everything else.
Mon Mar 4
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-125-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5
Seated Bicep Curl Machine ~ 155 max 80-80 x5
Leg Raises bw-bw x5
* tried doing leg raises instead of the weighted situps. theres a high chance that i get some lower back soreness with the decline bench situps the moment i do too much ROM and curl my whole body towards my quads, instead of just doing the ROM for the abs.
7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5
Seated Bicep Curl Machine ~ 155 max 80 x5 REST
Leg Raises bw-bw x5 REST
Tue Mar 5
6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5
Seated Bicep Curl Machine ~ 155 max 80-80 x5 REST
Leg Raises bw-bw x5 REST
6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125-80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 125 x5
* busy at work. did not have a lot of time at gym.
Wed Mar 6
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 80-125 x5
8:00 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 80-80 x5
* resting the afternoon workout. came to gym late and hungry.
Thur Mar 7
6:00 am
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 80-80 x5
* felt very strong already in the morning. did the 455+ in case work is very busy again later and will be forced to lift very late. I checked my YouTube content and saw that I was maintaining a daily 495 and some rare 495+ including a PR 545 with a bodyweight of 210lb peaking up to 216lb (tagged on vid title). I'm lucky to be over 200lb dry in the morning now. I still prefer to be this lean for health reasons but still like the idea that I can peak to a 495 if I plan it right.
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 80-80 x5
Fri Mar 8
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, ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40 x5
Seated Bicep Curl Machine ~ 155 max 80 x5
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max
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 80-80 x5
Fri Mar 8
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 80-80-125 x5
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max
5:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 80-80 x5
Seated Bicep Curl Machine ~ 155 max 80-80 x5