Adarq.org

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,

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,

July 16-22, 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 3 of 4 BW 194-198

Sun July 16

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3, 115x5 
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

9:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3, 160x5 
Paused Squats 315-405x1
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 170-185 x5

Mon July 17

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3, 115x5 
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

9:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 155 5x3, 160x5 
Paused Squats 315-405x1
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 170-185 x5

Tue July 18

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x1, 90x5 rest. tired.
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,
Standing Cable Tricep Extension  135 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

7:00 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x1, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,
Standing Cable Tricep Extension  135 x5,
Paused Squats 315-405x1

Wed July 19

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,
Standing Cable Tricep Extension  135 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

7:00 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,

Thur July 20

7:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125x5, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 150 5x3,
Standing Cable Tricep Extension  135 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

Fri July 21

6:00 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 90x5
Iso Hammer Strength Seated Row 90-135 x5, 135-150 5x2,
Standing Cable Tricep Extension  135-150 x5,
Seated Bicep Curl Machine 90-100 x5
Paused Squats 315-405x1

Sat July 22

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

1:00 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 115-125-135x5, 115x5
Iso Hammer Strength Seated Row 90-135 x5, 135-150-160x5, 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 x5, 50x3

July 2-8, 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 1 of 4 BW 198-202

Sun July 2

6:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 3x3, 90x10
Iso Hammer Strength Seated Row 45-90x5, 135 5x3, 90x10 
Standing Tricep Cable Extension 135-150 x5
Seated Bicep Curl Machine 80-110 x5
Paused Squats 315-405

6:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 3x2, 135 4x2 | 90x10
Iso Hammer Strength Seated Row 45-90x5, 135 5x4, 135 8x1, 90x10 
Seated Tricep Extension Machine 140-155 x5
Seated Bicep Curl Machine 140-155 x5

Mon July 3

9:30 am
Iso Hammer Strength Shoulder Press Machine 90x5, 135 4x3, 90x10
Iso Hammer Strength Seated Row 135 5x4 
Seated Tricep Extension Machine 140-155 x5
Seated Bicep Curl Machine 140-155 x5
Paused Squats 315-405

Tue July 4

9:30 am
Iso Hammer Strength Shoulder Press Machine 90x5, 135 4x3, 90x10
Iso Hammer Strength Seated Row 135 5x4 
Seated Tricep Extension Machine 140-155-170 x5
Seated Bicep Curl Machine 140-155-170 x5
Paused Squats 315-405

* I cannot stabilize 170 on the tricep extension machine without adding too much fatigue to my core. have to stop at 155 next time

Wed July 5

9:30 am
Iso Hammer Strength Shoulder Press Machine 90x5, 135 4x3, 90x10
Iso Hammer Strength Seated Row 135 5x4, 90x10
Seated Tricep Extension Machine 140-155 x5
Seated Bicep Curl Machine 140-155-170 x5, 185x3
Paused Squats 315-405

Thur July 6

9:30 am
Iso Hammer Strength Shoulder Press Machine 90x5, 135 5x4, 100x10
Iso Hammer Strength Seated Row 135 5x4, 100x10
Seated Tricep Extension Machine 140-155 x5
Seated Bicep Curl Machine 155-170 x5, 185x3

8:30 pm
Paused Squats 315-405
Iso Hammer Strength Shoulder Press Machine 90x5, 135 5x3, 100x10

Fri July 7

9:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 4x3, 100x10
Iso Hammer Strength Seated Row 90-135 5x4, 115x10
Seated Cable Tricep Extension One-Arm 40-50 x5
Seated Bicep Curl Machine 155-170 x5
Paused Squats 315-405

8:30 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x3, 100x10
Iso Hammer Strength Seated Row 90-135 5x3, 145x5, 115x10

Sat July 8

6:30 am
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x2, 100x10
Iso Hammer Strength Seated Row 45-90 x5, 135-150 5x2, 115x10
Seated Cable Tricep Extension One-Arm 40-50 x5
Seated Bicep Curl Machine 155-170 x5
Paused Squats 315-405

8:00 pm
Iso Hammer Strength Shoulder Press Machine 45-90x5, 135 5x4, 100x10
Iso Hammer Strength Seated Row 45-90 x5, 135-150 5x2, 115x10
Seated Cable Tricep Extension One-Arm 40-50 x5
Seated Bicep Curl Machine 155-170 x5
Paused Squats 315-405

June 18-24, 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]

June Week 3 of 4 BW 198-202

Sun June 18

7:00am
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 100x5
Iso Hammer Strength Seated Row 90-115 x5, 100-90x5
Standing Cable Tricep Extension 110 x5
Cardio Inclined Walking 15% : 25min @ 2mph + 5min @ 2.5mph = 306kcal burned. 126 HRmax

* switched up the walking in favor of slower pace with higher incline. got better HR with same effort. will see how my legs handle this fatigue.

6:00pm
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 100x5, 90x10
Iso Hammer Strength Seated Row 90-115 x5, 100-90x5
Paused Squats 315-315 x5
 
Mon June 19

5:30am
Iso Hammer Strength Shoulder Press Machine 45-90-115-125 x5, 115-100x5
Iso Hammer Strength Seated Row 90-115 x5, 100x5
Standing Cable Tricep Extension 80-110 x5

5:00pm
Paused Squats 315-315, 405
Iso Hammer Strength Seated Row 90-115-125-135 x5, 100-90x5

Tue June 20

9:30am
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 115-100x5
Iso Hammer Strength Seated Row 90-115-125 x5, 100x5
Cardio Inclined Walking 15% : 30min @ 2mph = 295.5 kcal burned. 118 HRmax

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

Wed June 21

9:30am
Paused Squats 315-315, 405
Iso Hammer Strength Shoulder Press Machine 45-90-115-125 x5, 115-100x5
Iso Hammer Strength Seated Row 90-115-125 x5, 100x5

7:30pm
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 90x10
Iso Hammer Strength Seated Row 90-115-125-135 x5, 90x10

Thur June 22

9:30am
Paused Squats 315-315
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 100x10
Iso Hammer Strength Seated Row 45-90-115-125-135-145 x5, 160x3

* taking it easy on the squats because my core is not fresh from the routine 125+ on the shoulder pressing.

7:30pm
Iso Hammer Strength Shoulder Press Machine 45-90-115 x5, 100x10
Iso Hammer Strength Seated Row 45-90-115-125-135-145 x5, 115x10

Fri June 23

9:30am
Paused Squats 315-315
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 100x10
Iso Hammer Strength Seated Row 45-90-115-125-135-150 x5, 160-170 x3

Sat June 24

6:30am
Paused Squats 315-315-405
Iso Hammer Strength Shoulder Press Machine 45-90-115-125-135 x5, 90x10
Iso Hammer Strength Seated Row 45-90-115-135-160 x5, 135x5

June 4-10, 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]

June Week 1 of 4 BW 198-202

Sun June 4

7:00am
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine 45-70-90-115-125 x5
Iso Hammer Strength Seated Row 90-115-125-135 x5

* keeping my dry BW to 198 at least now. cannot maintain a consistent 455/475 without being carb loaded.

5:00pm
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine 90-115-125-135 x5
Iso Hammer Strength Seated Row 90-115-125 x5

* lower back not very stable. took a beating supporting the 140-155 tricep extensions yesterday. it felt good at the time but totally unnecessary.

Mon June 5
 
9:30am
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine 90-115-125-135 x5
Iso Hammer Strength Seated Row 90-115-125 x5
Cardio Inclined Walking 1.5miles.  3mph @ 6% | 282kcal

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

Tue June 6
 
9:30am
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115-125 x5

* lower back fatigue from the heavy tricep extensions are good now but its another fatigue now from yesterdays multiple 135x5s in the inclined press. I only put the weight I used for the set of 5s and I usually do 2-3 of the top set and then do 2 more backoff sets using -10 or -20 lbs. yesterdays very good push routine made me struggle a bit with the 455. I took it easy today with the push/pull and another light workout later. hopefully back recovers and I get my midweek 475

7:30pm
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115-125 x5

Wed June 7
 
9:30am
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115-125 x5
Seated Tricep Extension Machine 80-110 x5
Seated Bicep Curl Machine 80-110-140 x5

* skipped the heavy single for later. back needs more rest. took it easy with the pressing accessory lifts.

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

* skip the heavy. don't feel very solid yet. legs are alright. 405 was quick.

Thur June 8
 
9:30am
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115-125 x5
Seated Tricep Extension Machine 80-110-125 x5
Seated Bicep Curl Machine 80-110-140 x5

8:30pm
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine 90-115-100 x5
Iso Hammer Strength Seated Row 90-115-125 x5

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

5:30pm
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine 90-115-100 x5
Iso Hammer Strength Seated Row 90-115 x5

Sat June 10
 
9:30am
Paused Squats 315-315-315
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115 x5

5:30pm
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine 90-115 x5
Iso Hammer Strength Seated Row 90-115 x5

May 21-27, 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]

May Week 4 of 5 BW 194-198

Sun May 21

6:30am
Iso Hammer Strength Shoulder Press Machine - Two Arm45-70-90-100-115 x5
Iso Seated Row - Two Arm 45-90-115-125-135 x5
Cardio - Inclined Walking 1.5miles | 3mph 25min @ 6%, 5 min @ 9% | 292 kcal burned

4:30pm
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine - Two Arm45-70-90-100-115-125-90 x5
Iso Seated Row - Two Arm 45-90-115-125-135-145 x5

10:30pm
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine (weight stack)- Two Arm 80-100-120 x5
Iso Hammer Strength Tricep Extension Machine - Two Arm 50-60 x5
Iso Hammer Strength Bicep Curl Machine - Two Arm 50-60 x5

* had very good dinner post afternoon workout and by 9pm I was already digested and strong. decided to do a third workout at the 24hr fitness gym with the good isolation machines. these are the seated hammer strength where the arms are face high. leverage is very good.

Mon May 22

9:30am
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine - Two Arm70-90-115 x5
Iso Seated Row - Two Arm 90-115 x5
Cardio - Inclined Walking 1.5miles | 3mph 25min @ 6%, 5 min @ 9% | 292 kcal burned

7:30pm
Paused Squats 315-315-315, 405-455

11:00pm
Matrix Shoulder Press Machine - Two Arm 90-100-120-130 x5
Matrix Iso Seated Row Machine - Two Arm 100-120-140-160 x5
Cardio - Inclined Walking 1.5miles | 3mph 25min @ 6%, 5 min @ 9% | 292 kcal burned

* not so busy at work so decided to hit the gym on my lunch break for a quick squat workout. the higher carb intake for the last few meals is doing its thing. bw still in the high 190s.

Tue May 23

9:30am
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine - Two Arm90-115-135-115 x5
Iso Seated Row - Two Arm 90-115-135-115 x5
Cardio - Inclined Walking 1.5miles | 3mph 30min @ 6% | 282 kcal burned

7:00pm
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine - Two Arm 90-115 x5
Iso Seated Row - Two Arm 90-115-135-115 x5

* used the work gym because of new operating hours. they have the same equipment as the 24hr fitness. they also have new matrix machines like those in planet fitness. no oly platform like the old one from the previous building but the squat rack is alright.

11:00pm
Matrix Iso Seated Row Machine - Two Arm 100-120-140-160 x5
Cardio - Inclined Walking 1.5miles | 3mph 30min @ 6% | 282 kcal burned

Wed May 24

9:30am
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine - Two Arm90-115 x5
Iso Seated Row - Two Arm 90-115-135-115 x5
Cardio - Inclined Walking 1.5miles | 3mph 30min @ 6% | 282 kcal burned

* feeling better recovery with this routine. will get 455 again later if I have time for a 6-8pm ish workout. 11pm after work is too late and a very big time fasted from my last big meal at 12pm.

8:00pm
Paused Squats 315-315-315, 405-455
Matrix Iso Seated Row Machine - Two Arm 100-120-140-160 x5
Cardio - Inclined Walking 1.5miles | 3mph 20min @ 6%, 10min @ 9% | 302 kcal burned

Thur May 25

9:30am
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine - Two Arm90-115-125 x5
Iso Hammer Strength Seated Row - Two Arm 90-115-135 x5
Cardio - Inclined Walking 1.5miles | 3mph 20min @ 6%, 10min @ 9% | 302 kcal burned

7:00pm
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Seated Row - Two Arm 115 x5
Iso Hammer Strength Shoulder Press Stack Machine - Two Arm 80-90-120 x5
Cardio - Inclined Walking 1.5miles | 3mph 20min @ 6%, 10min @ 9% | 302 kcal burned

* good squat workout again during lunch break at work. there's 2 types of hammer strength machine ISO machines I use. the conventional plate loaded and the other is the one with the weight stack. I use which ever is closer or available.

Fri May 26

9:30am
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine - Two Arm 45-90-115-125 x5
Iso Hammer Strength Seated Row - Two Arm 45-90-115-135 x5
Cardio - Inclined Walking 1.5miles | 3mph 20min @ 6%, 10min @ 9% | 302 kcal burned

* consistency in the higher carb intake for the past few days are paying off now. I got a good 455 in a morning workout. carb intake ~300g/day. I lower carbs down to 50-125g max when I'm dropping BF. carbs a 90% coming from white rice at 50g a cup. 3 cups a meal twice a day.
* bw still staying in the high 190s.

6:30pm
Iso Hammer Strength Shoulder Press Machine - Two Arm 45-90-115-125 x5
Iso Hammer Strength Seated Row - Two Arm 45-90-115-125-135 x5
Cardio - Inclined Walking 1.5miles | 3mph 25min @ 6%, 5min @ 9% | 292 kcal burned

Sat May 27

6:30am
Nautilus Shoulder Press Machine 200-215-230 x5
Iso Hammer Strength Shoulder Press Machine - Two Arm 45-70-90 x5
Iso Hammer Strength Seated Row - Two Arm 45-90-115-125-135 x5

12:30pm
Paused Squats 315-315-315, 405-475
Iso Hammer Strength Shoulder Press Machine - Two Arm 90 x5
Iso Hammer Strength Seated Row - Two Arm 90-115 x5

* 475 was not a crawl but still not very close to getting 495. I can get 475 again after good rest.
 

May 14-20, 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]

May Week 3 of 5 BW 194-198

Sun May 14

6:30am
Shoulder Press Machine - Two Arm 240-240 x5
Iso Seated Row - Two Arm 120-120-120-120 x5
Seated Bicep Curl Machine 60-60-70-70 x5
Standing Cable Tricep Extension 100-100-110-110 x5
Standing Cable Tricep Pushdown 40-50-60 x10

* lower intensity for better recovery. did the cable tricep pushdown with bent upper body for stability. my head to the left of the cable on the first 5 reps and to the right on the next 5 to balance the arms.

3:30pm
Paused Squats 315-315-315, 405
Shoulder Press Machine - Two Arm 240-240-240-240 x5
Iso Seated Row - Two Arm 120-120-130-130 x5
Seated Bicep Curl Machine 70-70-80 x5
Standing Cable Tricep Extension 120-120-135 x5

Mon May 15

9:30am
Paused Squats 315-315-315, 405
Shoulder Press Machine - Two Arm 240-240 x5
Iso Seated Row - Two Arm 120-130-130-140-140 x5
Seated Bicep Curl Machine 70-70-70 x5
Standing Cable Tricep Extension 120-135 x5
Seated Calf Raise 70-70 x5

11:00pm
Matrix Shoulder Press Machine - Two Arm 120-120-130-140 x5
Matrix Seated Row Machine - Two Arm 120-120-130-140-150-160-170-180 x5
Matrix Tricep Extension Machine 100-100-120 x5

Tue May 16

9:30am
Paused Squats 315-315-315, 405, 315-315-315 x2, 405x1
Iso Hammer Strength Shoulder Press Machine - Two Arm25-25-50-50 x5
Iso Seated Row - Two Arm 120-120-130-130 x5

* did more volumes of squat and will eat surplus so I can get 455 in a few days to keep the feel of it. bw still in the high 190s.

11:00pm
Matrix Seated Row Machine - Two Arm 120-140-160-180-180 x5
Matrix Tricep Extension Machine 100-100-120 x5

Tue May 16

9:00am
Chest Supported Cable Row - Two Arm 40-50-60-70 x5
Standing Cable Tricep Extension - Two Arm 40-50-60 x5

5:30pm
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine - Two Arm25-25-50-70 x5
Iso Seated Row - Two Arm 120-120-120-120 x5

* stayed at home to babysit in the morning. caloric surplus with white rice in the morning. got 455 in the afternoon with solid form.

Thur May 18

5:30am
Cardio - Inclined Walking 1.5miles | 3mph @ 6% | 282 kcal burned
Iso Hammer Strength Shoulder Press Machine - Two Arm25-25-50-50 x5
Iso Seated Row - Two Arm 120-120 x5, 130-130 x3
Seated Calf Raise 70 x5

* will use triples more on the other lifts for better recovery and starting focusing on adding weight to squat again.

1:00pm
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine - Two Arm25-25-50-70 x5
Iso Seated Row - Two Arm 120-120-130-130 x5

11:00pm
Matrix Shoulder Press Machine - Two Arm 120-120-130-130 x5
Matrix Seated Row Machine - Two Arm 120-120-130-130 x5
Cardio - Inclined Walking 1.5miles | 3mph @ 6% | 282 kcal burned

* had a day off from work yesterday and got extra naps. felt very good today but still not thick enough for a midday 455. I get off 11pm and have no more energy to lift very heavy.

Fri May 19

5:30am
Cardio - Inclined Walking 1.5miles | 3mph @ 6% | 282 kcal burned
Iso Hammer Strength Shoulder Press Machine - Two Arm25-25-50-50-75-85-95 x5
Iso Seated Row - Two Arm 45-90-120-120 x5,

1:00pm
Paused Squats 315-315-315, 405-455
Iso Hammer Strength Shoulder Press Machine - Two Arm25-50-50-75 x5
Iso Seated Row - Two Arm 70-90-90 x5

11:00pm
Matrix Shoulder Press Machine - Two Arm 120-120-130-130 x5
Matrix Seated Row Machine - Two Arm 100-120-140 x5
Cardio - Inclined Walking 1.5miles | 3mph @ 6% | 282 kcal burned

* increasing white rice to raise carbs while lowering fats to balance out daily calories and I got multiple 455s this week.

Sat May 20

6:30am
Iso Hammer Strength Shoulder Press Machine - Two Arm25-25-50-75-75-50-50 x5
Iso Seated Row - Two Arm 45-90-120-120-90-90 x5,
Seated Calf Raise 70-70 x5

1:00pm
Paused Squats 315-315-315, 405
Iso Hammer Strength Shoulder Press Machine - Two Arm45-70-80-90-100-70-70 x5
Iso Seated Row - Two Arm 90-120-130-140-140-120-120 x5

4:00pm
Cardio - Inclined Walking 1.5miles | 3mph @ 6% | 282 kcal burned
Standing Cable Tricep Extension - Two Arm 40-50-60 x5
Chest Supported Cable Rows Rope - Two Arm 50-60-70 x5

* 4pm workout at home.