Adarq.org

Sept 5-11, 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 2 of 5 BW 208-212

Sun Sept 5

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 40-50lb 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, 150-150-150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
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 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

* added the very light isolation for arms on log. been doing them to kill time while waiting on the rows/shoulder press.

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 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

Mon Sept 6

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 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

11:30am
Squats 315-405-495, 495x2 225x10
Row Machine 235-250-265x3, 280x2, 150-150-150x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 100-100x10
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 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

4:30pm
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 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

Tue Sept 7

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 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

11:30am
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 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 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 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 85lb 10x1-2 sets | seated tricep pushdown 85lb 10x1-2 sets

Wed Sept 8

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 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

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 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 65-80lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets
 
* increased weight of the volumes bicep/tricep isolations. found the best form for the tricep machine and it felt a lot bettter.

5:30pm
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 155-160x10
Seated Shoulder Press Machine 140-155-170x3, 185x2, 105-110x10
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 65-80lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

Thur Sept 9

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 40-50lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets
Lifefitness Machines seated bicep curl 50-65lb 10x1-2 sets | seated tricep pushdown 50-65lb 10x1-2 sets

11:00am
Squats 315-405-495, 495x2 225x10
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 65-80lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

5:30pm
Squats 315-405-495, 225x10
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 65-80lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

Fri Sept 10

7:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
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 50-65lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

11:30am
Squats 315-405-495, 225x10
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 65-80lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

5:30pm
Squats 315-405-495, 225x10
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 65-80lb 10x1-2 sets | seated tricep pushdown 65-80lb 10x1-2 sets

* lowered weight of the seated tricep pushdown machine back to 65-80 because the volumes are starting to tire my elbow joint. i can feel some instability on the pressing.

Sat Sept 11

7:00am
Squats 315-405-495, 225x10
Row Machine 235-250-265x3, 280x2, 150-150x10
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 50-65lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

11:30am
Squats 315-405-495, 225x10
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 65-80lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

5:30pm
Squats 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 65-80lb 10x1-2 sets | seated tricep pushdown 80-95lb 10x1-2 sets

* skipped the 225x10 this afternoon. i was not able to use the platform and bumper plates this morning and lunch because the gym was packed. exerted more effort lifting in non-optimized setup. felt more tired and preferred to get better recovery. i could have gotten the 225x10 but no point as my coordination is still on point.

hey, i haven't been too active on this forum lately but still remember you. i see you still weightlift, but do you still do jump training? i remember you used to be able to dunk 2 handed off a standing vert lol, that was crazy.

no recent jump training for me. i can still jump in the 30s last time i tried but the landings are brutal if i'm heavier than 185lb. i'm 212 now so no way i'm landing 30+ jumps without breaking anything.

Aug 15-21, 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 3 of 4 BW 208-212

Sun Aug 15

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

* last week, the 3rd week of aug was a perfect week. 495 singles 3x per day. no accumulated fatigue. bare minimum to maintain. i am now setup to overshoot in the next few workouts on the 495. i will increase intensity but only on a day or two. no need to accumulate fatigue. i want to get to end of the month on an overshoot.

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

5:00pm
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

Mon Aug 16

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

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

5:00pm
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

* bw consistent lately below 210. been eating less whole eggs and using a 17kcal per piece eggwhites. the same complete egg protein without much of the fat and other good nutrients (that i get anyway from the 1/3 potion of meal with yellow). not feeling any strength loss at the gym but also not feeling extra thick too.

Tue Aug 17

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

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

* added 200 top set to the shoulder press. will very rarely do this but the 185 was too fast today. 200x2 was not very slow either. could grind a 200x5 if i wanted too and burn out my core at the same time.

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

Wed Aug 18

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

11:30am
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

Thur Aug 19

7:30am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 
Seated Shoulder Press Machine 140-155-170x3, 185x2,
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, 110x10
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, 110x10
Functional Trainer Rows 50-60lb mid rows 10x1-2 sets | high rows 10x1-2 sets | lying upright rows 10x1-2 sets

Fri Aug 20

7:30am
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

* i lift better at 730 compared to my 5am or 11am lifts. almost as good as the 5pm but not as alert as i'm coming of a 13hr night work. i get decent naps during breaks and that helps a lot in lifting the 495.

12:00pm
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

5:30pm
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

Sat Aug 21

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

9:00pm
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

Aug 1-7, 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 1 of 4

Sun Aug 1

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115-120x10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

* increase the backoff weight on the shoulder pressing to 115 and 120. the 115 still feels light-medium up to 10 reps. the 120 set 3mins after the 115 feels heavy after the 6th rep. will keep the weight to 115max for now. was very strong on the 200x2. could have done 4. kept to 2 to save my back.
* legs now pain free but coordination is lacking. need to come back to at least 2x squat/day or add some form of backup volume.

5:00pm
Squats 315-405-495 rest. 315-405 only
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

* did a quick 315-405 squat for coordination. will do again in the morning and save the 495 on the strongest workout for now until i get my confidence back doing 3x 495 daily and not break anything.
* at the end of this month Aug 30 2021, i would complete the daily squat for a decade milestone. time flies when youre having fun. IMO, the most impressive thing about that is not the daily 405+ weights or the multi squat sessions a day on most days.. its me not getting any serious injury. i have 4 weeks left to not screw it up. i'm coming from a slight strained left adductor but thats almost fixed now.

Mon Aug 2

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

5:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

Tue Aug 3

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115-115x10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115 x10-10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

5:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

Wed Aug 4

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115-115x10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115 x10-10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets

* exact same routine as yesterday lunch time. limiting the back off rowing to a single 205x10. even if the 205  weight feels medium-light and a good backoff intensity, 205 is still 205. it will fatigue me faster than the 115 i use on the pressing.

10:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

Thur Aug 5

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115 x10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

Fri Aug 6

7:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

5:30pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

* legs 100% back now. 495 was alright at this BW210-212. could have forced a 495x2 routine backoff. will add more of the walking again but will keep the incline to 6% so i don't over fatigue my legs. i still prefer to be leaner in the low 200s or high 190s. i will slowly go down in weight again. i prefer to look better than get 545+ top heavy single. here comes the chicken breasts/egg white routine.

Sat Aug 7

7:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

* did the 495 after a work night because i got decent nap on my lunch break. felt good already and did the 495 like it was an afternoon lift. so happy for this. no more 9% incline. that added too much fatigue to my legs and broke me.

12:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115 x10-10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

7:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2, 205x10 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 115 x10
Functional Trainer Rows 50-60lb mid rows 10x1-4 sets | high rows 10x1-4 sets | lying upright rows 10x1-4 sets rest

* july 21 was the last day i did a 3x 495x1 in a day. wow. it feels very good to be healthy again. i have to be very careful in adding things to my routine. things work so if i want to add things, have to do it very gradually.

July 18-24, 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 3 of 4

Sun July 18

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

* 495 feeling heavier than usual later. my core is getting taxed by the unsupported overhead pressing. skipped all pressing this morning. could have done anything i want because the gym was near empty. will see if my squat improved by a lot later. it should.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm lying shoulder raise 10x1-3 sets rest

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm lying shoulder raise 10x1-3 sets rest

Mon July 19

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
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 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm lying shoulder raise 10x1-3 sets rest

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm lying shoulder raise 10x1-3 sets rest

Tue July 20

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2  rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest

* leaning down to 208-212. 495 feeling heavier and heavier. skip the other lifts to give better recovery to the legs. 495@208lb by itself is not very difficult but adding the volumes of upperbody push/pull makes it so much more challenging.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 120HRM

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 120HRM rest

Wed July 21

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 117HRM

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 117HRM rest

4:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2 
Seated Shoulder Press Machine 140-155-170x3, 185-200x2, 65-80-95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 6% 20min. 1.13miles 117HRM rest

Thur July 22

5:00am
Squats 315s
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 80-95x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 122HRM 263kcal burned

* core is jello from the backup volumes of shoulder pressing yesterday. leg strength is good but power leaks on the mid section. will rest and try to go heavier later in the afternoon.

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 142HRM 263kcal burned

* did the 495 already. it was ok but not routine easy. i will not get decent post workout sleep after the last workout so decided to just to it midday and get a good afternoon nap for better recovery.
* heart rate so easy to elevate if i'm in a warmer room. i spend the same effort this morning doing the same pace/incline but was only able to get to 122BPM max. i don't like getting sweaty but no way around it on this mid 70s noon weather.

10:00pm
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 200x1, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 142HRM 263kcal burned rest

* legs feel tired from the walking today. didn't even bother with 315-405. just full rest and do it again tmrw noon.

Fri July 23

5:00am
Squats 315-405-495 rest
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 122HRM 263kcal burned rest

11:00am
Squats 315-405
Row Machine 235-250-265x3, 280-295x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 95-110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 142HRM 263kcal burned rest

* legs tired from the 9% inclined walking. went too much intensity too soon. skipped squats on the morning workout and legs still not 495 strong after good breakfast and 4hr sleep.

9:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280-295x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 142HRM 263kcal burned rest

* legs feeling better now but still not completely fresh from the 20 mins of 9% inclined walk.

Sat July 24

7:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110x10
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets rest
Cardiowalk 3.4mph, 9% 20min. 1.13miles 122HRM 263kcal burned rest

 

July 4-10, 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 1 of 4

Sun July 4

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x2 sets | high rows 10x2 sets
One arm standing shoulder press 10x2 sets

* been skipping the seated row machine. i feel better contraction in my back using the cable resistance with tricep rope attachment. i can only go light on these because of the lack of bracing. i will still keep the seated row on my routine as my heavy exercise but will not do them often. tires my hands.

10:30am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

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

Mon July 5

5:00am
Squats 315 1x5
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* left quad tired for yesterday overexertion on the 495. didn't think of it much and thought i just needed more sleep. i lifted on the bad area of the platform because someone was deadlifting behind me. should have waited and did my rep in the middle where its very flat. will be fine later.

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

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Tue July 6

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* full workout in the morning. everything felt good. took 25 mins. the functional trainer routine uses very light weights for reps with very little rest.

12:00pm
Squats 315s-405
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* quick noon lift at home. busy with baby sitting

5:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Wed July 7

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2, 200x1
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* felt good with the press and added a 200x1. it was not a grind. could have gotten a double. stopped at single so i don't tire anything. workouts been going steady without anything getting broken.

9:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2, 200x1 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Thur July 8

11:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* very hot lunch time workout. heat wave here in SF for the next 3 days. will skip afternoon workout because it will be very hot for sure. will lift at night during lunch break at work.

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

Fri July 9

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

1:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

9:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

Sat July 11

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

1:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Seated Shoulder Lat Machine #10-12-14x3, #16x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

* added the lat machine because i saw somebody doing it and got interested again because he seems to be having a very good time with it. lol. i will use the same method of minimal reps, high weight and resets so i don't tire anything. will no one hand pulldowns on the functional trainer with very light weight but higher volumes. that combo seems to work for me

7:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x3
Seated Shoulder Lat Machine #14-15-16x3, #17x2
Functional Trainer
Rows mid rows 10x1-3 sets | high rows 10x1-3 sets | one arm pulldown 10x1-3 sets
One arm standing shoulder press 10x1-3 sets

June 27 - July 3, 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

June Week 5 of 5

Sun Jun 27

12:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

5:30am
Squats 315-405-495
Functional Trainer
Rows mid rows 10x2 sets | high rows 10x2 sets
One arm standing shoulder press 10x2 sets

* first 4-night work week in a while. sleep was lacking a lot on the 4th day. went home straight from work and slept till noon. was not even feeling well at the gym. it felt like i needed another set of at least 6-8hr nap. feeling off but still got a very strong routine in. ate after lunch and passed out again. afternoon lift was a lot better.

Mon Jun 28

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* got plenty of sleep now. morning workout already feeling very good.

1:00pm
Squats 315-405-495
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

5:00pm
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

Tue Jun 29

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

5:00pm
Squats 315-405-495
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

Wed Jun 30

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* someone hugging the seated shoulder press machine. no time to wait for it. will do it later.

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

11:00am
Squats 315-405-495,495x3
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* got very good afternoon nap with strong lunch too. did 495x3 and the last rep was not a crawl. could have fought a 4th rep but it will add so much fatigue. very happy repeating this triple. a couple more of these and il go do 545 again.

Thur July 1

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

5:00pm
Squats 315-405-495
Functional Trainer
Rows mid rows 10x3 sets | high rows 10x3 sets
One arm standing shoulder press 10x3 sets

Fri July 2

1:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* skipped the seated rowing machine for a few workouts now and started doing them again today. nothing wrong with my back. just resting the skin in my hands. they get to the point of fracturing and bleeding from the dryness and dead skin accumulating because i don't wear gloves on my pulling movements.

6:00pm
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

Sat July 3

5:00am
Squats 315-405-495
Row Machine 235-250-265x3, 280x2 rest
Seated Shoulder Press Machine 140-155-170x3, 185x2 rest
Functional Trainer
Rows mid rows 10x3 sets | high rows 10x3 sets
One arm standing shoulder press 10x3 sets

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

June 13-19, 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

June Week 3 of 5

Sun Jun 13

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

* squats still felt heavy after good dinner and long sleep. skip the inclined walking for more recovery.

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

5:00pm
Squats 315-405-495
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

Mon Jun 14

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

* very strong this morning on the other lifts. could have added another weight on the press/row too 200/295 but sticked to my routine so i don't fatigue too fast.

10:30am
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Row Machine 235-250-265x3, 280x3
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

* added a backoff 495 double and did triples on the top weight of the push/pull. feeling very strong after skipping a couple of cardio sessions.

5:00pm
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Row Machine 235-250-265x3, 280x3
Functional Trainer
Rows mid rows 10x2 sets | high rows 10x2 sets
One arm standing shoulder press 10x2 sets

* still very strong. hope i can maintain this pace but probably not. will take off the backoff doubles and lower top weight on push/pull to doubles again when i get fatigued.

Tue Jun 15

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x3
Row Machine 235-250-265x3, 280x3
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

* squats felt very strong already. still not as coordinated as my mid or last workout but solid for a 1st workout.

11:00am
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Row Machine 235-250-265x3, 280x3
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

* doubles were heavy but was will a routine lift.

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

* will keep double 1x per day. too much intensity my core is feeling some fatigue

Wed Jun 16

6:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x3
Row Machine 235-250-265x3, 280x3
Functional Trainer
Rows mid rows 10x2 sets | high rows 10x2 sets
One arm standing shoulder press 10x2 sets

* feeling very good this morning. going to be a very hot day. heat wave for the next couple of days here in san francisco. will lift better later after strong breakfast and nap.

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* too hot during lunch time. gym AC got overwhelmed by heat wave. did not feel comfortable overexerting and sweating it out. its my work night later and need another good sleep in the afternoon. overexerting messes with my sleep in the afternoon. will try again later in the other gym with better AC

5:00pm
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* everything as planned. 3rd rep would have been a grinder but not a back breaker. 2nd rep still went up alright. good to keep a rep extra and not burn out.

Thur Jun 17

6:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* another very hot midday. could have done the backoff double already but felt like another round of sleep would be better.

5:00pm
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* ok this workout routine works. save the double 495 for afternoons when im best coordinated. i could do triples soon but those add so much fatigue so i will stay with doubles.

Fri Jun 18

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

5:30pm
Squats 315-405-495-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

Sat Jun 19

7:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

11:00am
Squats 315-405-495-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* strong enough for a 495 double but feel like i would tire fast if i do so just did another single. it was more explosive than the first.

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets