Adarq.org

Oct 24-30, 2021

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

Oct Week 4 of 4 BW 208-212

Sun Oct 24

7:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2  145-130x10
Row Machine - Face pull for rear delt 70-70x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 | one arm 15 10x4 sets

* got very good sleep and was another good morning workout.

1:00pm
Squats 315-405-495
Row Machine 145-130-130-130x10
Row Machine - Face pull for rear delt 70-70x10 
Seated Chest Press Machine 85-100-100x10

* skipped the overhead press. felt some fatigue on my core but not enough to get use 495. the higher volumes of pressing this morning did
some damage. will use the chest press machine more for front delts. light weight and high reps.

5:00pm
Squats 315-405-495
Row Machine 130-145-130-130x10
Seated Chest Press Machine 85-100-115-130x10

Mon Oct 25

7:00am
Squats 315-405-495
Row Machine 130-145x10, 130-130x10
Row Machine - Face pull for rear delt 70-70-75x10 
Seated Shoulder Press Machine one arm 15 10x2 sets
Seated Chest Press Machine 85-100-100x10

* still some slight fatigue on the core from the volumes of overhead pressing but slowly recovering from it. got the 495 again for my 1-year daily 495 anniversary. 

11:30am
[Row Machine 130-145x10, 130-130x10
Row Machine - Face pull for rear delt 70-70-75x10 
Seated Shoulder Press Machine one arm 15 10x2 sets
Seated Chest Press Machine 85-100-100x10
Cardio - Inclined Walking 1.1 miles. 20 mins. 3.3mph @ 6%. maxHR 110bpm

5:30pm
Squats 315-405-495
Row Machine 130 10x4 sets
Seated Shoulder Press Machine 140-155-170x3
Seated Chest Press Machine 85-100-115-130x10, 130-130x10

Tue Oct 26

7:00am
Squats 225 2x3 sets, 315-405-495
Row Machine 130 10x3 sets
Row Machine - Face pull for rear delt 70-70 10x2 sets 
Seated Shoulder Press Machine 140-155-170x3
Seated Chest Press Machine 130 10x3 sets
Cardio - Inclined Walking 1.15 miles. 20 mins. 3.3-3.6mph @ 6%. maxHR 115bpm

12:00pm
Squats 225 2x3 sets, 315-405-495
Seated Chest Press Machine 130 10x2 sets
Cardio - Inclined Walking 1.2 miles. 20 mins. 3.6mph @ 6%. maxHR 120bpm

5:30pm
Squats 315-405-495
Row Machine 130 10x3 sets
Cardio - Inclined Walking 1.2 miles. 20 mins. 3.6mph @ 6%. maxHR 130bpm

Wed Oct 27

5:00am
Squats 225 2x3 sets, 315-405-495
Cardio - Inclined Walking 1.2 miles. 20 mins. 3.6mph @ 6%. maxHR 115bpm

11:00am
Squats 225 2x3 sets, 315-405-495
Cardio - Inclined Walking 1.2 miles. 20 mins. 3.6mph @ 6%. maxHR 115bpm

* bare minimum routine to get myself fully recovered. i don't like having minor aches in the lowerback/core. i'm nowhere near doing 495x3 right now. i don't think i can even do a no-rest 314-405-495 too. my having 225s in there means im not very strong from the beginning and need more reps to get going.

Thu Oct 28

11:00am
Squats 225 2x3 sets, 315-405

5:00pm
Squats 225 2x3 sets, 315-405-495

* feeling very weak and sleepy in the morning so skipped that workout. feeling weak only on the noon workout so did the bare minimum. the caloric deficit from all the walking slowly got to me. now i'm thin and weak at 206lb. had to do my special grilled thigh/egg combo for lunch to thicken up for the afternoon so i maintain my 495 daily streak. worked as planned. was back to 210 after a strong lunch. the 495 was strongest it has been in days.

Fri Oct 29

12:30pm
Squats 225 2x3 sets, 315-405-495
Row Machine 235-250-265x3, 145-130x10
Seated Shoulder Press Machine 140-155-170x3, 95-80x10

5:00pm
Row Machine 235-250-265x3, 145-130x10
Seated Shoulder Press Machine 140-155-170x3, 95-80x10

Sat Oct 30

12:30pm
Squats 225 2x3 sets, 315-405-495
Row Machine 235-250-265x3, 145-130-130x10
Seated Shoulder Press Machine 140-155-170x3, 95-80-80x10

5:00pm
Row Machine 235-250-265x3, 145-130-130x10
Seated Shoulder Press Machine 140-155-170x3, 95-80-80x10

Oct 10-16, 2021

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

Oct Week 2 of 4 BW 208-212

Sun Oct 10

7:00am
Squats 225x2, 225x2 315-405-495, rest
Row Machine 235-250-265x3, 280x2 rest, 130-145x10, 135-135x10 | Rear delt high row 55-60-70-85x10, 85-85x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 65-70-80-85x10, 85-85-80x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 1* 0x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* 15 days to go until oct 25. thats my 1-year milestone of doing 495x1 at least 1/day. my back is still not 100% now from that slow rep 2 days ago. been skipping the 495 to get better recovery.

11:00am
Squats 225x2, 225x2 315-405-495, rest
Row Machine 235-250-265x3, 280x2 rest, 130-145x10, 135-135x10 | Rear delt high row 75-85x10, 85-85x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 skip, 75-85x10, 85-85-80x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 1* 0x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:00pm
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-145x10, 130-130-135-135x10 | Rear delt high row 75-80x10, 80-80x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 75-85x10, 85-85-80x10 rest
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 1* 0x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* skipped the shoulder press for more recovery of my core. i'm still not 100%. i got a fast 495 and would do backoff sets with that explosive concentric but i still feel a little tenderness somewhere there in my lowerback. i should be back to normal tmrw.

Mon Oct 11

7:00am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 | Rear delt high row 55-60-70-85x10, 80-80x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 55-70 10x1 sets each
Cardiowalk Inclined Walking 1.16 miles 3.5mph@4% 20mins, Max HR 108

Home Routine
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* removed the vertical pressing for more better back recovery. added horizontal push but very light only. doing them close grip and focusing on front delts/tricep by bringing elbow down close to body. felt the front delts activate nicely. might stick with this if it does not cause any back fatigue

11:00am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 | Rear delt high row 55-60-70-85x10, 80-80x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 55-100 10x1 sets each
Cardiowalk Inclined Walking 1.16 miles 3.5mph@4% 20mins, Max HR 108

5:00pm
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 | Rear delt high row 55-60-70-85x10, 80-80x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each
Cardiowalk Inclined Walking 1.25 miles 3.5-4.4mph@4% 20mins, Max HR 127

* still very little twitching pain in the lowerback. i completely removed the overhead pressing today and it helped a lot. the horizontal press with very light weight is a good second choice.

Tue Oct 12

7:00am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 | rear delt high row 70-80x10, 80-80x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each
Cardiowalk Inclined Walking 1.3 miles 3.5-4.2 mph@4.5% 20mins, Max HR 125

* incline stays the same but changing the pace every 2-4 mins to keep myself busy. hard to get my heart rate up when its cold. prefer it this way. 125HR and not sweating. i'm going for 130 bmp max.

11:30am
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 rest | rear delt high row 70-80x10, 80-80x10 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.3 miles 3.6-4.2 mph@4.0% 20mins, Max HR 125

* back to 4% incline. got a good heart rate already. no point in adding extra fatigue to leg muscles.

5:30pm
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 rest | rear delt high row 70-80x10, 80-80x10 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.3 miles 3.6-4.2 mph@4.0% 20mins, Max HR 127

* squats, inclined walking and some isolation bicep/tricep on the machine for more core recovery. still not 100%. 495 did not feel heavy and was a routine lift but i still feeling some little muscle tender somewhere in there.

Wed Oct 13

7:00am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  rest | rear delt high row 70-80x10, 80-80x10 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.2 miles 3.4-3.8 mph@6% 20mins, Max HR 125

11:30am
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 rest | rear delt high row 70-80x10, 80-80x10 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.2 miles 3.4-3.8 mph@6% 20mins, Max HR 125

5:30pm
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  | rear delt high row 70-80x10, 80-80x10 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.3 miles 3.6-4.2 mph@4.0% 20mins, Max HR 127

Thur Oct 14

7:00am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  rest | rear delt high row 70-80x10, 80-80x10 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.2 miles 3.4-3.8 mph@6% 20mins, Max HR 125

11:30am
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 rest | rear delt high row 70-80x10, 80-80x10 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.1 miles 3.6 mph@6% 20mins, Max HR 125

5:30pm
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  | rear delt high row 70-80x10, 80-80x10 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.3 miles 3.6-4.2 mph@4.0% 20mins, Max HR 127 rest

Fri Oct 15

7:30am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  | rear delt high row 70-80x10, 80-80x10
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10
Seated Chest Press Machine 70-100 10x1 sets each
Cardiowalk Inclined Walking 1.2 miles 3.4-3.8 mph@6% 20mins, Max HR 125 rest

11:30am
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 | rear delt high row 70-80x10, 80-80x10   
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.1 miles 3.6 mph@6% 20mins, Max HR 125 rest

5:30pm
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  | rear delt high row 70-80x10, 80-80x10
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.3 miles 3.6-4.2 mph@4.0% 20mins, Max HR 127 rest

Sat Oct 16

7:30am
Squats 225x2, 225x2 315-405-495 rest
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10  | rear delt high row 70-80x10, 80-80x10
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10
Seated Chest Press Machine 70-100 10x1 sets each
Cardiowalk Inclined Walking 1.2 miles 3.4-3.8 mph@6% 20mins, Max HR 125 rest

11:30am
Squats 225x2, 225x2 315-405-495
Row Machine 235-250-265x3, 280x2 rest, 130-135x10, 130-130x10 | rear delt high row 70-80x10, 80-80x10   
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest, 65-70-80-85x10, 85-85-80x10 rest
Seated Chest Press Machine 70-100 10x1 sets each rest
Cardiowalk Inclined Walking 1.1 miles 3.6 mph@6% 20mins, Max HR 125 rest

Sept 26- Oct 2, 2021

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

Sept Week 5 of 5 BW 208-212

Sun Sept 26

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 85x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* 495 getting harder and harder. the volumes of the backoffs of the push/pull are adding fatigue. bw going down sub 208 and i'm now eating a little more to maintain a 208+ so i can do repeatable 495s a workout without burning out.

12:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x15-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 85x15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* got more sleep to catch up from the work week. squats still feeling weaker than usual. no more energy for the backoff sets here. the 15s after the 10s on the push/pull feel very good.

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x15-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 85x15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Mon Sept 27

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 85x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:30am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x15-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 85x15-15, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* found a way to do one arm pressing easier to balance. i "lean" against the handle where i'm pushing up. the weight is light enough but theres also noticeable fatigue to my core supporting that weight for the duration of the long set. when im leaning/balancing on the handle, it feels a lot easier on the balancing.

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x15-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, 85x15-15, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Tue Sept 28

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55x10-10-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:30am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 55-70-85x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 85x15-15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Wed Sept 29

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10 | Rear delt high row 70-70x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160x15 | Rear delt high row 70-70x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x15, one arm 20x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 15x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* lowered the 20 reps to 15. getting too much muscle doms after a while. 15 is a good number. have to lower the weights on some backoffs. squats still weak. no excess energy for backoff sets

5:30pm
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160x15 | Rear delt high row 70-70x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95x15, one arm 15x15-15
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 15x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Thur Sept 30

7:30am
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x15 | Rear delt high row 70-70x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x15, 
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

11:00am
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x15 | Rear delt high row 70-70x15 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x15, rest
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 145x15 | Rear delt high row 70-70x15
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80x15,
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Fri Oct 1

7:30am
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x15 | Rear delt high row 70-70x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x15, 
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

12:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x15 | Rear delt high row 70-70x15 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x15, rest
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 145x15 | Rear delt high row 70-70x15
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80x15,
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Sat Oct 2

7:30am
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x15 | Rear delt high row 70-70x15 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x15, 
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

12:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x15 | Rear delt high row 70-70x15 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x15, rest
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

5:30pm
Squats 315-405-495,
Row Machine 235-250-265x3, 280x2, 145x15 | Rear delt high row 70-70x15
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-80x15,
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

 

Sept 12-18, 2021

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

Sept Week 3 of 5 BW 208-212

Sun Sept 12

5:00am
Squats 225x2, 225x2 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 80-85lb 10x1-2 sets | seated tricep pushdown 80-85lb 10x1-2 sets

* i'm still not recovered. needed a couple of 225x2s to get going.

12:00pm
Squats 225x2, 225x2 315-405-495, 225x5
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 80-85lb 10x1-2 sets | seated tricep pushdown 80-85lb 10x1-2 sets

5:00pm
Squats 225x2, 225x2 315-405-495, 225x5
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 80-85lb 10x1-2 sets | seated tricep pushdown 80-85lb 10x1-2 sets

Mon Sept 13

5:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 80-85lb 10x1-2 sets | seated tricep pushdown 80-85lb 10x1-2 sets

12:00pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 80-85lb 10x1-2 sets | seated tricep pushdown 80-85lb 10x1-2 sets

5:00pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 80-85lb 10x1-4 sets | seated tricep pushdown 80-85lb 10x1-4 sets

* skipped the 225s because of fatigue. can do up to 4 sets of 10s on the light bicep/tricep isolations using the machines.

Tue Sept 14

5:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

11:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

5:00pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

Wed Sept 15

5:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

11:30am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

5:30PM
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

* legs still not fresh enough for backoff sets. too many 225x10s accumulated fatigue

Thur Sept 16

5:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

11:30am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

5:30pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

* the first 3 rows of routine is mandatory and i update that if i skip or miss the exercise because somebody is camping on the machine or i just need to recover more.  the last two are optional and i do them when i have extra time.

Fri Sept 17

7:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

11:30am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

5:30pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

Sat Sept 18

7:00am
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 10x1-2 sets seated lateral raise 80-85lb | seated bicep curl 80-85lb | seated tricep pushdown 80-85lb

1:00pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

* woke up late at for lunch workout. did not take my 4th day off. i will do the 3rd workout at night.

10:00pm
Squats 225x2, 315-405-495,
Row Machine 235-250-265x3, 280x2, 160-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines 80lb 20x1-2 sets seated lateral raise | seated bicep curl | seated tricep pushdown

Aug 29 - Sept 4, 2021

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

Sept Week 1 of 5 BW 208-212

Sun Aug 29

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Mon Aug 30

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* Day 1 of Daily Squats: Aug 30, 2011. Date today, Aug 30, 2021. Yup. Made a decade long run and still going.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

4:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
 
* no overshoot yet. caloric negative for the pass few days getting my bw down to 208lb steady and barely going over 210. abs looking good.

Tue Aug 31

5:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* added 225x10 for more coordination since i'm thinner lately. will keep steady at 204-208 for a few weeks until i start to struggle with routine 495s. might add more inclined walking, remove all caffeine and aim to lower my HR down agan to the 40-50s. i'm at 60-70 now with 600mg/day at least (200mg costco energy shot preworkout)

11:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* the 225x10 light backoff set is not adding fatigue but helping very much with coordination. i started my routine this afternoon with 405 already because the gym was very busy and i don't want anyone to take the 45lb bumper plates. hard to hoard 4 plates but 2 can be reasonable.

Wed Sept 1

5:00am
Squats 315-405-495, 225x5
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest , 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* skipped the heavies on the shoulder press and only did the 2 sets of light weights. someone was using the machine and i had no time to wait.

11:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

4:30pm
Squats 315-405-495, 225x20
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* 225 backoff felt very good on form. its light enough that i got to 20 reps without requiring a breathing reset. i used 225 because its about half of my top set. same thing for the machines, i use a weight a little below half the heaviest weight used.

Thur Sept 2

5:00am
Squats 315-405-495, 225x5
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest , 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
 
* a good workout without a long sleep, just 30-60min naps during break time at work. i recovered well from the 225x20 last night. did no crawl on the 495 and was still able to add a 225x5 after that for more coordination.

11:00am
Squats 315-405-495, 225x10-
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2 rest, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2 , 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Fri Sept 3

5:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2 rest, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest , 100-100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:30am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150-155x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2 rest, 155-155x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Sat Sept 4

5:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2 rest, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest , 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

12:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Aug 22-28, 2021

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

Aug Week 4 of 4 BW 208-212

Sun Aug 22

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* on a  sat/sun weekend water park and only lifted in the morning.

Mon Aug 23

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

6:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-160 10x2 sets 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* exactly 1 week to go before aug 30, 2021. 10yr daily squat milestone. will continue with routine. added more backoff volumes of the little lifts but kept the weight light so i don't fatigue on anything. feeling very good right now.

Tue Aug 24

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495, 495x3
Row Machine 235-250-265x3, 280x2, 145-145x10, 145x20
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* one overshoot day this week. bw 214-216lb. caloric excess over the weekend. had a good time. so strong this afternoon. did not do x20 on the shoulder press. don't want to wreck my core.

Wed Aug 25

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Cardio Inclined Walking 1 mile, 20 mins, 3mph@4% max HR 113bpm.

* added very light cardio for conditioning. will start with very low intensity. i broke myself last time doing 3.4mph at  9% incline.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95x20
Functional Trainer Rows 35-40-45 mid rows 20x1-2 sets | high rows 20x1-2 sets | lying upright rows 20x1-2 sets

* squats not as bad as i thought coming from a 495x3 yesterday. no way im fresh enough for another routine 495x3 but could have done x2 if i pushed for it. saved the energy and did more of the lighter reps of the little lifts. doing little things to 20 reps now.

Thur Aug 26

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* coordination effect of the 495 triple working right now. still do a 3min rest between 405-495 but eventually i'll be back to my peak and not take any rest. the loading of the plates will be the rest.

11:30am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95-95x10
Functional Trainer Rows 35-40-45 mid rows 20x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Fri Aug 27

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2,
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* rest the backoff 10s on the rowing.

11:30am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 145-145x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-95-95x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495, 495x2
Row Machine 235-250-265x3, 280x2, 145-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-100-100x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Sat Aug 28

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100-100x10
Functional Trainer Rows 35-40-45 mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Aug 8-14, 2021

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

Aug Week 2 of 4 BW 208-212

Sun Aug 8

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* 495 was heavy. back leaked energy. too many 200x2 top set on the seated shoulder press. have to freshen back some more. kept the backoff press to 110x10 only. will lift better later.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* a lot better than the morning. still not strong enough for backoffs. its ok. as long as i can get the 495 without a sticking point at this leanish bw 208. 

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 120x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* another routine strong day. could have been stronger but exerted too much in the morning because energy leaked on my core. deloading the seated pressing and not going top stack of 200.

Mon Aug 9

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 120x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* 495 better than yesterday mornings. core is more recovered.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10 rest backoff
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
 
* i had to do 2 sets of singles on the 315 because the first set lately has been not very smooth. skipping the backoff of the shoulder pressing for more core recovery.

Tue Aug 10

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10 skip backoff
Seated Shoulder Press Machine 140-155-170x3, 185x2, 120x10 skip backoff
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10 skip backoff
Seated Shoulder Press Machine 140-155-170x3, 185x2, 120x10 skip backoff
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Wed Aug 11

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* removed the 205x10 seated row backoff. its tiring. no wonder i can't figure out a breathing rhythm while doing 10 reps of these.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* bw still in the 208-212. i'm hesitating on losing weight because i might not get a 495 on the last week of the month. i want to end my 10-year daily squat with a 495. no point in chasing 545 again and be not lean. 495 is a good parting weight. 

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Thur Aug 12

7:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Fri Aug 13

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

12:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Sat Aug 14

7:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

12:00pm
Squats 315-405-495 +15
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

* finally the deload on rowing volumes added better recovery for my squat. got the 495 this lunch time with more in the tank. i could have done backoff 2-3 reps but im still catching up on sleep coming from a 3-day work week, il do the backoff volumes some other time.
* about time i get to use the +X on my top single. on my best day, the 495 get a +55 for that 545 single. im sure i could have gotten an ugly 550 but another 10lb on top of how that 545 rep looked like is wishful thinking.

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

 

July 25-31, 2021

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

July Week 4 of 4

Sun July 25

5:00am
Squats 315-405
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

11:00am
Squats 315-405
Row Machine 235-250-265x3, 280x2 rest 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

* went water park yesterday. carrying 35lb baby all day got me tired. skipped workout for the rest of that day. left leg little hip extensor now feeling a little off. stopped at 405s until the discomfort is gone. all other exercise is good.

4:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2   
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

* a muscle on my right outer upper thigh felt like it untangled on the concentric of the 495. it did not feel like a torn muscle but the movement of the muscle belly was enough to get me worried. i was already close to the top of the rep and i did not lose power anyway so i completed the rep and also walked it back to rack. walking and any movement with my left leg is normal.
* skipped the rowing last workout because someone was camping on the machine. got very strong now and did 295

Mon July 26

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 160x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
Lying Upright Rows 10x1-3 sets rest

11:00am
Squats 315-405-495 rest | 315s
Row Machine 235-250-265x3, 280-295x2, 175x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
Lying Upright Rows 10x1-3 sets rest

* little part of the left quad upper portion area still tender. can do up to 405 but prefer to rest. 315s only for blood flow to aid recovery. was already smooth and ready for 405 after the 5th single but stopped there.

4:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 125x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
Lying Upright Rows 10x1-3 sets

* legs need more skipped workouts. will got 405+ tmrw or wed. other lifts getting stronger. max stack on both rowing and shoulder pressing. felt like i could do 295x5 on the rows and 200x3-4 on the shoulder press. stopped before i fatigue my core and add to the squat setback.

Tue July 27

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
 
* doing repetitions of light-medium weight pressing lying flat down on my back using the functional trainer to minimize lowerback involvement. seems to work.
* left quad still not 100% but will do some 315-405 later in the day for recovery work.

11:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 190x10 
Seated Shoulder Press Machine 140-155-170x3, 185x3, 125x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max

5:00pm
Squats 315-405-455
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x3, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

Wed July 28

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets
Lying one arm cable press 10x1-4 sets

11:00am
Squats 315-405-455
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

* i figured out the function of the upper quad muscle that i strained the other day on my left leg. its an adductor muscle. the squat does not hurt if i concentrate on keeping my quads/toes facing directly forward. thats how i squat anyway but i sometimes point toes outward a little for more ROM. not right now. almost painless at 455 yesterday and this lunch time.

5:30pm
Squats 315-405-455 rest
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

Thur July 29

6:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets
Lying one arm cable press 10x1-4 sets

11:00am
Squats 315-405-455 rest
Row Machine 235-250-265x3, 280x2, 205-205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

* will save the strongest 3rd workout today for the squats so i recover better.

5:00pm
Squats 315-405-455
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

* pain free now on the squat but will still limit to 1x 495 a day for a few workouts.

Fri July 30

7:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets
Lying one arm cable press 10x1-4 sets

11:00am
Squats 315-405-455 rest
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

5:00pm
Squats 315-405-455
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | lying upright rows 10x1-3 sets
Lying one arm cable press 10x1-3 sets
Cardio walk 20min 3.4mph, 6% 1.13miles 113HR max rest

* being doing more 315 singles when i squat 1x/day. 495 getting easier and easier now. il be 100% in a few more workouts but all looking good.

Sat July 31

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets
Lying one arm cable press 10x1-4 sets

* skipped the morning workout. too busy at work. did not get a good nap. midday workout was very strong already. did my 495 for the day.

5:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10-10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10-10-10
Functional Trainer
Rows mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets
Lying one arm cable press 10x1-4 sets