Adarq.org

Mar 7-13, 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

Mar Week 2 of 5

Sun Mar 7

5:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | seated cable rows with rope attachment 100-115x5 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 | seated lat pulldown machine stack #10-12-14x3, #12x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined walking 0.75 miles, 15mins 3mph 8%

* will do calf raises very rarely now. the high incline walking is getting my calves a good workout.

11:00am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 175-170-170x5 | standing cable rows 100 6x5 sets
Rows seated row machine 235-250-265x3, 280-295x2  rest | seated lat pulldown machine stack #12,14-14-14-14x5, #16x2
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined walking 0.75 miles, 15mins 3mph 8% rest

Mon Mar 8

5:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 175x5 | seated cable rows with rope attachment 100-115x5 rest| standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12-14x5, #16x3, #12-13x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-9-6% waved inclined

11:00am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 180-170-160x5 | seated cable rows with rope attachment 100-115x5 rest| standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12-14x5, #12-13x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-9-6% waved inclined rest

Tue Mar 9

5:00am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185, 180-170x5 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12-13x5, 13-13-13x5
Calves seated calf raise 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x1 sets, 2x45lb+25lb 5x2 sets
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined

11:00am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 180-175-170x5 | seated cable rows with rope attachment 100-115x5 rest| standing cable rows 100-100-100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12-13x5, #13-13-13-13x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-9-6% waved inclined rest

* doing a few days of lowered calories to get my bw back down to low 210s. i got heavier doing the 495 triples. i added more protein shakes and im not very happy how i look being close to 220lb. im very strong but i also look fat on regular clothes.

5:00pm
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3, 180-170x5 | seated cable rows with rope attachment 100-115x5 | standing cable rows 100-100-100-100x5
Shoulders - Inclined Bench 135-135-135x3, 185-185-185x1
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12-13x5, #13-13-13x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-9-6% waved inclined rest
 
* very strong on the seated shoulder press machine. will eventually not have enough resistance on this so decided to slowly get my inclined bench going again. i was straining the lower back on the last time i was doing them. i've learned how to brace my lowerback without straining them on the overhead shoulder press machine. same technique should work also on the inclined press.

Wed Mar 10

5:00am
Squats 315-405-495
Shoulders seated shoulder press machine 150-160-180-190x3, 180-170x5 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12 5x4 sets | seated cable row 105-120-130-140-150-160-180 5x2 sets, 1
Calves seated calf raise 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x1 sets, 2x45lb+25lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

10:30am
Squats 315-405-495, 495x2
Shoulders seated shoulder press machine 140-155-170-190x3, 180-170x5 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12 5x4 sets | seated cable row 135-150-160-180-195x5
Calves seated calf raise 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x1 sets, 2x45lb+25lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* skipped the inclined walking today. have work tonight and don't want to get the fatigue of a back to back walking routine. skipping the machine rows in favor of the seated cable row with the parallel attachment. feel better contraction on my rhomboids with this one. the lat pulldown is stuck at the stack #14 because anything heavier pulls me up and tires my knee joints fast trying to keep myself planted on the seats.
* did a 495 double because i don't feel any annoying strain on my left knee anymore coming from the seated lat pulldown setup. could have done a triple but that would be too much too soon. investing more energy in the seated shoulder pressing machine.

5:30pm
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3, 180x5 | standing cable rows 100-100x5 rest
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12 5x2 sets | seated cable row 135-150x5
Calves seated calf raise 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x1 sets, 2x45lb+25lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest
 
Thur Mar 11

5:00am
Squats 315-405-495
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12 5x4 sets rest | seated cable row 100-100x5 sets,

11:30am
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170-190x3, 180-170x5 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2, 265-255x5 | seated lat pulldown machine stack #12 5x4 sets | seated cable row 120-135-150-160-180x5
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

5:00pm
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170-190x3, 180-170x5 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2, 265x5 | seated lat pulldown machine stack #12 5x4 sets rest | seated cable row 115-130-140-150-160x5, 140 5x2 sets
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

Fri Mar 12

5:00am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 | standing cable rows 100-100x5

11:30am
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170-190x3, 180-170x5 | standing one arm cable rows 50-60-70
Rows seated row machine 235-250-265x3, 280-295x2, 265x5 | seated lat pulldown machine stack #12 5x3 sets | seated cable row 120-135-150-160-180x5 rest
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

5:30pm
Squats 315-405-505, 505x2
Shoulders seated shoulder press machine 140-155-170-190x3, 180x5 | standing one arm cable rows 60-70-75x5
Rows seated row machine 235-250-265x3, 280-295x2 | seated lat pulldown machine stack #12 5x3 sets rest | seated cable row 120-135-150-160-180x5 rest
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* did not have 5 plates available. i'm feeling pretty good after a good afternoon nap and strong lunch.  added 2 green 25lb on top of 405 and it felt about the same on the top single. decided to go backoffs with it too and the 2nd rep reminded me that this is heavier. stopped at double. did not vid. i don't know why. felt like having a 545 vid makes everything else not interesting anymore.

Fri Mar 12

11:00am
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170-190x3 | standing one arm cable rows 50-60-70x5
Rows seated row machine 235-250-265x3, 280-295x2, 265x5 rest | seated lat pulldown machine stack #12 5x3 sets | seated cable row 120-135-150-160-180x5 rest
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* skipped the morning workout. 3rd day of lower sleep and a high intensity squat with 505x2 yesterday afternoon. needed to freshen up a little. felt good this lunch time. will be stronger later after another round of good rest.

5:00pm
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170-190x3 | standing one arm cable rows 60-60-70-70x5
Rows seated row machine 235-250-265x3, 280-295x2, 265x5 rest | seated lat pulldown machine stack #12 5x3 sets rest | seated cable row 120-135-150-160-180x5 rest
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

Feb 28 - Mar 6, 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

Feb Week 1 of 5

Sun Feb 28

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170-170x5 | standing cable face pull-rope 100-100x5   |  wide grip pull up bw 3x1 sets
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170-170x5 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* left knee almost painless now at lunch workout. still a little awkward in the morning.
* adding backup sets to my push and pull using the 3rd resistance. i use 5 working weights with triples on the first 3, and doubles on the very heavy. the last set uses the full stack of the machine. then i backoff with sets of 5 using the middle weight.

night
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170x5 | seated cable rows rope 100-100-100x5, 110-120x3
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* added the seated cable rows using the rope attachment. doing this with 1 feet on the floor and the other on the foot rest.don't want to curve the back the wrong way. squats still fatigued but getting better slowly.

Mon Mar 1

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2, 170x5 | seated cable rows with rope 105 3x4 sets, 90 5x3 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

* strain on the left leg around the lower hamstring still there and annoying. squats ok but still being careful. skipped the seated machine rows because those require a heavy planting leg too. i don't like it when i'm being overly cautions on the squats because i'm probably loading my right side more to compensate. thats an injury waiting to happen. il lift better later. more sleep for recovery.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170x5 | seated cable rows with rope 105 5x3, 120-135x3
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb 3x3 sets rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170x5 | seated cable rows with rope 100x5, 115-130x3, 145x2
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined Walking 0.75 miles. 15mins @3mph, 6%. 120-130HR

* no more strain on my left knee. will add backoffs again tmrw.

Tue Mar 2

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170x5 | seated cable rows with rope 105-, 120-135x3,150x2
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined Walking 1.5 miles. 30mins @3mph, 6%. 120-130HR

noon
Squats 315-405-495, 495x3
Shoulders seated shoulder press machine 140-155-170x2, 185-200x2, 170x5 | seated cable rows with rope 105-120x3, 135-150-165-180x2
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb 3x3 sets rest



night
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with rope 105-120x3, 135-150-165-180x2
Rows seated row machine 235-250-265x3, 280-295x2, 265x5 rest
Calves seated calf raise 3x45lb 3x3 sets rest

* squats after the noon triple 495 still felt explosive and strong.

Wed Mar 3

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170-170x5 | seated cable rows with parallel attachment 105-120-135x3,150-165-180x2, 150x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

noon
Squats 315-405-495, 495x3
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with parallel attachment 105-120-135x3,150-165-180x2, 150x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x2 sets

* did not take vid of the 495. i was strongest with this triple. i had enough energy left to walk the weight back to the rack without fear that knees will buckle and break.

afternoon
Squats 315-405-495, 545x1

* overslept and woke up 2-5pm. gym reservation was for 5-6pm. got to gym and at least did not wait long for the platform. the 495 was suprisingly explosive coming from a 495x3 a few hours ago at lunch time. no time for anything else anyway so i went for it. figured out that for every rep extra rep i did with 495 adds 10lbs to my total, i should be able to get 525. did the 495 triples consistently for a couple of workouts already, so i could probably get a 4th rep on a very good day. thats 535 total. 10 lbs over total. i plan to re-rack if the weight feels very heavy on lift off. it did not. went for it and it was actually a beautiful rep for a very heavy weight. i can still 495 tmrw. i did not overexert on a broken form. yey. very happy.

545#1
<a href="http://www.youtube.com/watch?v=w-dLC9eNA4E" target="_blank">http://www.youtube.com/watch?v=w-dLC9eNA4E</a>

Thur Mar 4

morning
Squats 315-405-495 rest
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

* got a good nap during break at work but still skipped the squats for better recovery.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with parallel attachment 120x5, 135-150-160x2, 150x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined Walking 0.75 miles. 15mins @3mph, 9%. 120-130HR


afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with parallel attachment 120x5, 135-150-160x2, 150x5 rest
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb 3x3 sets rest

* did not have time again to start the workout at 5pm. got there almost 5:30 and only had time for what i did. the 495 was a lot easier than the one at noon. could have 495x2 backoff without overexerting but a triple would be tiring.
* just updated log with the added cardio with inclined walking. keeping the pace at 3mph but adding more incline. did a 3min 12% to see how it goes. the treadmill at gym can go 30%. the one i have at home goes to 15%. easier to get HR up using more incline while keeping pace manageable.

Fri Mar 5

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5 rest | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170-170x5 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5 rest | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest

* legs still not back to normal after the 545x1 the other day, and the volumes of high-inclined walking.

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170-175x5 | seated cable rows with rope attachment 105-120-135x5, 150-165x3 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest

Sat Mar 6

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5 rest | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170-170x5 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5 rest | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest

495x3 @ 214lb
<a href="http://www.youtube.com/watch?v=-rvKghqBTS4" target="_blank">http://www.youtube.com/watch?v=-rvKghqBTS4</a>

pull ups and dips... the best shelter in place but no home gym routine.. and some one leg stair lunges and you're set. 

Feb 7-13, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Feb Week 2 of 4

Sun Feb 7

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3  | standing cable face pull-rope 100-100-100-100x5
Rows seated row machine 250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 ,4x45lbx3

* no backoffs yet. the 475x4 fatigue just showed up. was stronger this morning.

Mon Feb 8

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x1  | standing cable face pull-rope 100-100-100x5
Rows seated row machine 235-250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* bad idea to use 185 this morning. the last morning had a 185x3. first rep was already very slow. did not even bother with a 2nd and burnout my back. will slowly add more intensity to the facepulls. weight is already maxed out so will increase volume.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x3  | standing cable face pull-rope 100-100-100-100-100x5
Rows seated row machine 250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* squats still shot from the last 475x4. i can't recover from it fast enough.

Tue Feb 9

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3  | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495, 475x4
Shoulders seated shoulder press machine 140-155-170-185x3  | standing cable face pull-rope 100-100x5
Rows seated row machine 250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* calf raises still shot even with a day off. the standing unsupported rope pulls are adding lots of fatigue. that and the two set of triples last sunday. 475x4 a little better compared to last time i did it. still not confident enough to try for 5th rep because the 4th already slowed down more than i wanted.

afternoon
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* shoulder pressing now at max stack. kept it to doubles to lower fatigue and try to get the weight again tmrw.

Wed Feb 10

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2  | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3, 280x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* shoulder press now 185 strong on a morning but keeping very heavy sets to doubles to minimize fatigue.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb x3, +45lbx2

afternoon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb x3, +45lbx2 rest

Thur Feb 11

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* could have done the 2 sets of heavys on the rows but got hungry and sleepy already.

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3, 285-290x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 285-290x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* did the squats at garage to save time because gym platform will be very busy at this time. felt a little heavier but getting more comfortable lifting at home.

Fri Feb 12

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2  | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3, 280x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2  | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2  | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3, 285x2 rest 
Calves seated calf raise 3x45lb,+25lb x3, +45lbx2

* no backoff on squats for the whole day. legs not very explosive.  need more sleep.

Sat Feb 13

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2  | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* skipped morning workout. need sleep. will lift late afternoon at home.

Jan 24-30, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Jan Week 4 of 4

Sun Jan 24

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest
Rows seated row machine 205-220-235x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* started the daily 495 last oct 25, making this day almost 4 months now. thats 1/4 of a year done. thats a good milestone if i can keep up with this bw and not get very fat. my blood pressure is still good at 90/60s so no worries staying at close to 210bw. i don't take any blood pressure medicine to keep it this low. i just spent the most of my teens to twenties doing distance running.

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3, 250x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* skipped the backoff 475s. did not get the platform and the other setup makes it a lot more challenging. il do it tmrw. this was a 4-night work week so more rest is always good.

Mon Jan 25

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3, 250x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest
 
* another cold 45F morning at the outdoor gym. felt good and strong after some good dinner last night. did all except calves. too much of these cramp my toes.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 60-70-80-90-100x5
Rows seated row machine 205-220-235x3, 250x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* the shoulder pressing feeling better but not improving as easily as my rowing. added the face pull today while waiting for the calf raise machine. i learned how to arc and flex/tighten the lower back better during the pressing and this helped on unsupported rows. most stress now go to the planting feet.

afternoon
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 60-70-80-90-100x5 rest
Rows seated row machine 205-220-235x3, 250x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

Tue Jan 26

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 70-80-90-100x5
Rows seated row machine 205-220-235-250x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 70-80-90-100x5 rest
Rows seated row machine 205-220-235-250-265x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest| standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

Wed Jan 27

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3 
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* warm 50F but it will be a stormy week here in SF. platform was soaking wet. had to use the black plates and squat cage. 495 was routine but still felt at least 10-15lb heavier compared to the setup in the platform with bumpers.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 180x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3, 265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* skipped the calf raises. foot / calves taking a lot of fatigue from the standing cable face pulls. it is not supported so the supporting muscles take a beating. will do calf raises next time using triples only.

late afternoon at home
Squats 315-405-495

* it was a very windy 48F afternoon and not worth it to lift outdoors and get myself sick. will go to gym tmrw morning after work when this high winds are over.

Thur Jan 28

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3, 265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

afternoon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 180x3 | standing cable face pull 80-90-100x5 rest
Rows seated row machine 220-235-250x3, 265x3 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

Fi Jan 29

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* coldest outdoor morning workout so far at 43F. no choice but to work in with some regulars there because i cannot sit and wait to squat when its this cold. had a quick and good workout.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3  | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x3  | standing cable face pull 80-90-100x5 rest | bw chins 3x2 sets
Rows seated row machine 220-235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

Sat Jan 30

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3  | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3  | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

 

Jan 10-16, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Jan Week 2 of 4

Sun Jan 10

morning
Squats 315-405-455
Rows seated row machine 145-160-175-190x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5
 
noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200-210x5  | cable face pull 30-40-50lbx10 | cable upright rows 20-20x10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-140-150-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

Mon Jan 11

morning
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated chest press machine 145-160x5 | seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated chest press machine 145-160x5 rest | seated shoulder press machine 125-140-150-160x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

* made progress on shoulder pressing to 160. back fatigue from the overhead pressing still not affecting the squats. doing resets still works.

Tue Jan 12

morning
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated chest press machine 145-160x5 rest | seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

noon
Squats 315-405-495
Rows seated row machine 175-190-200-210-220x3 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated shoulder press machine 125-140-150-160x5, 170x3, 180x1, 160x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

* will start to use triples on the other things and use heavier weights. then back down to a set or two of 5x again.

late afternoon
Squats 315-405-495
Rows seated row machine 175-190-200-210-220-230-240x3 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated shoulder press machine 140-150-160-160x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

Wed Jan 13

morning
Squats 315-405-495
Rows seated row machine 175-190x3, 200-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated shoulder press machine 125-140-155x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

* very rare warm 6am 52F morning. i might go more squat volumes later and skip an afternoon squat in preparation for the start of work week.

noon
Squats 315-405-495, 455x3
Rows seated row machine 175-190-205-220x3, 205x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated shoulder press machine 125-140-155-170x3, 170x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

late afternoon
Squats 315-405-495, 455x3
Rows seated row machine 175-190-205-220x3, 205x5 rest| cable face pull 30-40lbx10 rest| cable upright rows 20-20lbx10 rest
Shoulders seated shoulder press machine 125-140-155-170-180-180x3,
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

Thur Jan 14

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3

Rows seated row machine 175-190x3, 200-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10 rest
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

* quick workout after work. it was already in the 50s this morning so a lot warmer than usual.

late afternoon
Squats 315-405-495, 455x3
Shoulders seated shoulder press machine 140-155-170-170x3
Rows seated row machine 175-190-205-220-235-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5,  4x45lbx5

Fri Jan 15

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3

late afternoon
Squats 315-405-495, 475-475x2
Shoulders seated shoulder press machine 140-155-170-170x3
Rows seated row machine 190-205-220-235x3, 220-220x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

Sat Jan 16

late afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* very rare 1-workout day. the multi 475s yesterday got me tired. squat today felt smooth and good but i would feel a lot better after more sleep for recovery. will get at least 2 sessions tmrw and will make more progress then. today is a much needed deload.

 

Dec 27 - Jan 2, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Dec Week 5 of 5

Sun Dec 27

morning gym
Squats 315-405-495
Rows double arm cable rows 175-190 5x4 sets 
Shoulders seated chest press machine 145-160-175 5x1 sets
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets

* 100% now. skipped the 190 on the chest press and no feeling of tenderness anymore. will do the same routine later.

noon gym
Squats 315-405-495
Rows double arm cable rows 145-160-175-190 5x1 sets 
Shoulders seated chest press machine 145-160-175 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x3 sets
 
* fatigue from the multi sets of 190x5 on the double arm rowing. did 8 sets of it the other day. squats felt heavy. nothing broken. just too much fatigue from the other little exercises.

Mon Dec 28

morning gym
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 
Shoulders seated chest press machine 145-160-175x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* another blitz sub 20min workout. kept it to a minimum for more recovery. no more back tightness.   

noon gym
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 50-65-80-95-110-125x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* squat still heavy but getting better. added shoulder press on the machine. doing them without facing backwards. i believe it is only easier and more comfortable doing backwards because the weights feel lighter. its lighter because i can use other stabilizing muscles as momentum generators. not good because thats how i tire my core. doing them with back planted limits the assistance of the other muscles and puts all the work on the shoulders. i stopped at 125 because thats when i see noticeable slowing down of the concentric.

late afternoon
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 80-95-110-125x5, 95 5x2 sets
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* i'm back to routine now. will slowly integrate the seated shoulder press machine to workout. will see by end of week if these learning volumes i'm doing right now are enough or too much.

Tue Dec 29

morning
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 80-95-110x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* strong squat in a morning workout again. still limiting the weight on pushing exercise for a few days more just to be sure.

noon
Squats 315-405-495
Rows double arm cable rows 145-160-175-190-205x5 
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 80-95-110-125-140x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* did the shoulder press on the machine with resets. the machine bottoms out on my full ROM so it was easier on my back if i give it a quick break in between reps and not be tense the whole 30-40 sec. set.

afternoon
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 80-95-110-125x5
Calves seated calf raise 2x45lb+25lb 5x2 sets, 3x45lb 5x3 sets

* calves making progress. will use a little more over the 3plates next time.

Wed Dec 30

morning
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 | reverse fly machine 90-105-120-135-150x5 
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 80-95-110-125x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest
 
* another very cold 45F morning. squats not easy because my toes got numb. already wearing thermal socks. added reverse fly for more midback gains. shoulder pressing on machine with resets are preserving my core. not getting any bad effect yet to my squat.

noon
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 | reverse fly machine 90-105x5 
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 80-95-110-125-140-155x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* since i'm doing the shoulder press with resets, i was able to valsalva each rep on the heavier sets. got all the way to 155. stopped there and will see if i can recover from it.

late afternoon
Squats 315-405-495
Rows double arm cable rows 145-160-175-190x5 
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 110-125-140x5
Calves seated calf raise 3x45lb 5x3 sets

Thur Dec 31

morning
Squats 315-405-455
Rows double arm cable rows 145-160-175x5 | reverse fly machine 90-105-120-135-150x5 rest
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 110-125-140x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* start 3-day work nights. did not get long sleep. 455 was routine. 495 would have been a grind. good call to skip that. skipped the chest press too and focus more on overhead pressing.

noon
Squats 315-405-495
Rows double arm seated rows 145-160-175-190x5 | reverse fly machine 90-105-120-135-150x5 rest
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 110-125-140x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

late afternoon
Squats 315-405-495
Rows double arm seated rows 145-160-175-190x5 rest| reverse fly machine 90-105-120-135-150x5 rest
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 110-125-140x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

Fri Jan 1

late morning
Squats 315-405-455
Rows double arm cable rows 145-160-175x5 | reverse fly machine 90-105-120-135-150x5 rest
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 110-125-140x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* wife bought a gym quality treadmill and its here now in the garage. i will get leaner with more consistent inclined walking.

noon
Squats 315-405-495
Rows double arm cable rows 145-160-175-190-205x5
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 110-125-140-155x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* all my pulling movements now have a pause at the top ROM. the non-heavy weights have a pause/squeeze but the squeeze becomes less on the top set. might be a good idea to not do that top set if i can't make a squeeze. 
* squats still solid even with the almost 1 week volumes of daily shoulder pressing. the resets did the job. its like my squat routine before.. a cluster of singles.

late afternoon
Squats 315-405-495
Rows double arm cable rows 145-160-175x5
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 110-125-140-145-150x5
Calves seated calf raise 135-145-160x5 (135 is 3plates)

Sat Jan 2

morning
Squats 315-405-455
Rows double arm cable row machine 145-160-175-190x5 | double arm cable face pull 30-40 5x2 sets
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 125x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* resting the shoulder press. did a lot last workout.

noon
Squats 315-405-495
Rows double arm cable row machine 145-160-175-190x5 | double arm cable face pull 20-30-40x5
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125x5
Calves seated calf raise 3x45lb 5x2 sets

* squat felt very strong this noon. last workout of the day. will do some cardio later at my garage.

late afternoon
Cardio Walk 2miles 4mph@4% 15mins. 130bpm max
Rows double arm cable upight rows 20-30-40x5 | double arm cable face pull 20-30-40x5