Adarq.org

Jan 31 - Feb 6, 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 1 of 4

Sun Jan 31

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,+45lbx3 rest

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170-185x3  | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* don't want to tire fast on squats so skipped the 3rd rep after the 2nd became slower than usual. everything else is strong.

Mon Feb 1

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,+45lbx3 rest

* starting to not be very cold. 50F feels a lot better than mid 40s. still cold but not bothersome anymore.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170-185x3  | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* was planning on doing the calf raises after the standing cable face pulls but burned my legs planting on that rowing movement. skipped calves. i'm not going to make any big progress in weight on my other exercises so il keep doing these triples for a few more weeks, then go heavier with doubles if that works.

afternoon
Squats 315-405-495, 455x5
Shoulders seated shoulder press machine 140-155-170-185x3  | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* probably not a good idea to 2 workouts with backoffs on the same day. will see if i can recover with 8hr+sleep and very good diet. shoulder pressing with 185 also gave me a beating on the 3rd rep. this might go downhill fast tmrw.

Tue Feb 2

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,+45lbx3 rest

* squats felt alright coming from a higher volume routine yesterday. coordination is on point. will take it easy today. focus more on little exercises.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170-185x3  | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* did not fatigue much from yesterday so i did it again. the shoulder press machine with 185 is getting a little easier but not by much. just very happy that i'm not fatiguing my lowerback this time. the resets and mindful arching of the lowerback is very helpful. no pain at all even with some crawling 3rd rep on some days.

afternoon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170-185x3, 170x3  | standing cable face pull 100-100-100x5
Rows seated row machine 235-250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* bw 212 and feeling very good this afternoon. one more weight plate on the row machine and machine is topped out. same with the shoulder press. the 185 is getting easier slowly but not going to get another 15lb over it soon.

Wed Feb 3

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3  | standing cable face pull-rope100-100-100x5
Rows seated row machine 220-235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* getting consistent with the unsupported cable face pull using rope. all are about face height but i adjust the notches 1 up and 1 down just to hit all the angles. feel good soreness on the upper rhomboids/lower traps. all good. i prefer to not overdevelop the shrug-affected area of the traps.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 185x2  | standing cable face pull-rope100-100-100-100x5
Rows seated row machine 235-250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* failed the 3rd rep of 185 on seated shoulder press machine. did not recover enough from yesterdays volume. seated machine rowing now at full stack 295 and i still got to pause/squeeze at the top ROM. can add another 10lb using the moveable plates but this is already a very good top set.

afternoon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 185x2

* felt good on the squats. the shoulder press also felt alright until the 3rd rep got very slow again.

Thu Feb 4

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

* could have used 265 on seated rows but decided to rest my back more. i used all the way to 295 yesterday lunch so i don't want to tire fast on these. used a longer rope for my face pull and it made the exercise better.

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

* 495 slower this noon so decided to skip the backoff. form was smoother than the morning but its about time to skip the backoffs.

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

Fri Feb 5

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

afternoon
Squats 315-405-495, 475x4
Shoulders seated shoulder press machine 140-155-170x3, 185x3  | standing cable face pull-rope 100-100-100x5
Rows seated row machine 235-250-265-280-294x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* was trying to go for 475x5 but back already took a beating on the 4th rep. legs feel solid. the skipped day got me going again.

475x4
<a href="http://www.youtube.com/watch?v=ZrkbDq0lUN4" target="_blank">http://www.youtube.com/watch?v=ZrkbDq0lUN4</a>

Sat Feb 6

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

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

Jan 17-23, 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 3 of 4

Sun Jan 17

morning
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

* will add some backoff on the 495 later. shoulder pressing still doing very well and not tiring my back.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170-180x3
Rows seated row machine 190-205-220-230x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

475x3
<a href="http://www.youtube.com/watch?v=r9Pv0QNsom4" target="_blank">http://www.youtube.com/watch?v=r9Pv0QNsom4</a>

Mon Jan 18

morning
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
Inclined walking 1mile. 3.5mph@4%. 20min.

* almost 10F warmer at 57 this morning. not a lot of people at gym probably because of the MLK holiday. did not wait on anything. did my push/pull together and grabbed both machines. another sub 30min workout. had extra time to walk at home. baby duties follow so happy to get some cardio in.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 180x3
Rows seated row machine 190-205-220x3, 230-230x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* no backoff yet. still tired from the 475 yesterday. might try later if i feel better.

afternoon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 180x3
Rows seated row machine 190-205-220x3, 230-230x3 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

Tue Jan 19

morning
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
Inclined walking 1mile. 3.5mph@4%. 18min.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 180x3
Rows seated row machine 190-205-220x3, 230-230x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* the shoulder pressing is regressing. have to back down to 175 next time. lowerback still solid. no backoffs yet. need more sleep/food.

afternoon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 180x3 rest
Rows seated row machine 190-205-220x3, 230-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* did the squats at the squat rack on concrete. put yoga mat on top. only thing that i got going is the bearing bar. also used the metal plates. setup weighs the same but not as comfortable or forgiving if i were in the platform with the bumpers.

Wed Jan 20

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest
Inclined walking 1mile. 3.5mph@4-5%. 18min.

* shoulder press still tired even with 1 skipped workout. rows improved to 235

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170-175x3
Rows seated row machine 190-205-220-235x3, 235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* skipped the calf machine because it was busy. did not wait on everything else. 475x2 only. did not feel like grinding a 3rd. need to back off on the shoulder press. still heavy.

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

Thur Jan 21

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
Inclined walking 1mile. 3.5mph@4-5%. 18min.rest

* very cold 41F morning. also came from 1 night of work. had a good nap so it was not so bad.

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

afternoon
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, 4x45lb x5

Fri Jan 22

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
Inclined walking 1mile. 3.5mph@4-5%. 18min.rest

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3, 250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

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

Sat Jan 23

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

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 175x3
Rows seated row machine 205-220-235x3, 250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5
Inclined walking 1mile. 3.5mph@4-5%. 18min.rest

Jan 3-9, 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 1 of 4

Sun Jan 3

morning
Squats 315-405-455
Rows cable row machine 145-160-175x5 | cable face pull 20-30x5 | cable upright rows 20-30x5
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 125x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* very cold, wet and foggy morning. had to lay down the rubber yoga mat on the platform because the outdoor fog got eveything wet. been using the rope attachment at my home cable station. top ROM contractions are awesome.

noon
Squats 315-405-495
Rows cable row machine 145-160-175-190x5 | cable face pull 20-30x5 | cable upright rows 20-30x5
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb 5x2 sets

* 10th week straight of daily 495s. eating a little less calories lately and skipping the morning 495. don't want to be too fat.
 
late afternoon at home
Cardio Walk 2 miles. 30min 3.5mph@4%
Rows cable face pull 20-30x5 | cable upright rows 20-30x5

Mon Jan 4

morning
Squats 315-405-495
Rows cable row machine 145-160-175-190x5 | cable face pull 20-30x5 | cable upright rows 20-30x5
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 125x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

* warm 52F morning and i was feeling very good. got an early 495.   

noon
Squats 315-405-495
Rows cable row machine 145-160-175-190x5 | cable face pull 20-30x10 | cable upright rows 20-30x10
Shoulders seated chest press machine 145-160-175x5 rest | seated shoulder press machine 125-130-140-150x5
Calves seated calf raise 3x45lb 5x2 sets, +10lbx5

late afternoon
Squats 315-405-495
Rows cable row machine 145-160-175-190-220x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 125x5
Calves seated calf raise 3x45lb 5x2 sets, +10lbx5 rest

* very strong this afternoon. did the squats without any rest. something with skipping the chest press gets me very fresh on the next workout.

Tue Jan 5

morning
Squats 315-405-495
Rows seated row machine 145-160-175-190x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-125x5
Calves seated calf raise 2x45lb+25lb, 2x45lb+35 5x3 sets rest

noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-205x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 125-140x5
Calves seated calf raise 3x45lb 5x2 sets, +10,+20,+30,+40x5

late afternoon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest | seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb 5x2 sets, +10,+20,+30,+40x5 rest

* outdoor gym is the only gym open now in the SF peninsula area and the crowd at least doubled in the last few days. impossible to use any equipment during peak hours without a lengthy wait. my morning and noon workouts are ok.  the afternoon will be shot if i get there 5-530pm. on off days, i go there 4pm and its still ok. i might just do my squat routine at home on my afternoon workout and just use the machines at gym.

Wed Jan 6

morning
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 120-130x5
Calves seated calf raise 3x45lb 5x1 sets

noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200-220x5 | cable face pull 20-30lbx10 | cable upright rows 20-30lbx10
Shoulders seated chest press machine 145-160-175-190x5 | seated shoulder press machine 120-130-150-160x5
Calves seated calf raise 3x45lb 5x1 sets rest

* bw down 4lbs to 204. felt very good and did the squats without rest. bad idea because the 495 became somewhat of a crawl. nothing back breaking but got me exerting a lot more than i had too. if i took a 3-5min reset on the top set, it would have been an easy day. still very strong on the other lifts.

late afternoon
Squats 315-405-495, 405x5
Rows seated row machine 145-160-175-190-200-210x5 | cable face pull 20-30lbx10 | cable upright rows 20-30lbx10
Shoulders seated chest press machine 145-160-175-190x5 rest | seated shoulder press machine 120-130-150-160x5 rest
Calves seated calf raise 3x45lb,+20,+35,4x45lb 5x1 sets each

* gym was very packed. had a good workout because the platform was not busy, the back machine and seated calf raise was also available. very lucky day. did backoff 405x5 because i was feeling good not waiting on anything. gym capacity is almost triple this afternoon from the usual.

Thur Jan 7

morning
Squats 315-405-455
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 120-130x5
Calves seated calf raise 3x45lb 5x1 sets rest

* not very cold 48F but it was windy. squats felt uncomfortable because my nose was clogged. 455 was easy. could have 495 but don't want to hurt myself lifting this very windy day.

noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 120-130-140x5
Calves seated calf raise 3x45lb,+25,+35,+45 5x1 sets

late afternoon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 | seated shoulder press machine 120-130-140x5
Calves seated calf raise 3x45lb 5x1 sets rest

Fri Jan 8

morning
Squats 315-405-495
Rows seated row machine 145-160-175-190x5 | cable face pull 30lbx10 | cable upright rows 30lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 120-130-140x5
Calves seated calf raise 3x45lb 5x1 sets rest

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

* did extra top set volumes of the seated rows at 200lb. all those reps have the pause/squeeze at the top ROM.

Sat Jan 9

morning
Squats 315-405-455
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 145-160-175x5 rest| seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5
 
* no afternoon workout yesterday. back fatigued from the rowing. not the stabilizing back muscle that affects the squat. the rhomboids are shot. would still have a good squat workout but just prefer to get more sleep for recovery. stopped at 455 this morning. too cold and windy.

noon
Squats 315-405-495, 455x3
Rows seated row machine 145-160-175-190-200-200x5 rest | cable face pull 30-40lbx10 | 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 rest

* strong everything. have vid. load later. dropped the 455 after the triple. don't want to risk injuring something by single leg carrying that weight after 3 tiring reps. looks like i could have done more. i got tired

455x3 bw 206
<a href="http://www.youtube.com/watch?v=MHwbYRjqbGA" target="_blank">http://www.youtube.com/watch?v=MHwbYRjqbGA</a>

Dec 20-26, 2020

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 4 of 5

Sun Dec 20

morning outdoor gym
Squats 315-405-455x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

* 43F morning but it was not windy so went and lift outside. did not do 495 and saved it for later. don't want to overexert in the morning.
back fatigued from the double arm rowing i did at home. everytime i do something out of routine, i fatigue my back and regret it.

noon outdoor gym
Squats 315-405-495x1
Rows double arm seated cable rows 145-160-175-190-205 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

* squats felt better but back still fatigued. the walk out/in was uncomfortable.  little stabilizing muscles at my lowerback were tense. other than that, 495 was smooth.

late afternoon at home gym
Squats 315-365-405
Rows one arm rows 20-30-40 5x1 sets
 
* gym closed at 4pm. did a 5:30pm workout at garage. could have 455 at least but there is still back fatigue. stopped at 405 for more recovery.

Mon Dec 21

morning outdoor gym
Squats 315-405-455x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

* 46F at gym. didn't feel like doing 495 at this cold. got a smooth 455. will lift at home tmrw if its this cold again. probably get 495 after my garage gets to temp.

noon outdoor gym
Squats 315-405-495x1
Rows double arm seated cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

* very little back fatigue left. the walk in/out of 495 was ok now.

late afternoon outdoor gym
Squats 315-405-495x1
Rows double arm seated cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets rest

* back tightness there again on the walk outs. should not have done those non-supported one arm rows. even with lighter weights, my back needed more time off. the squat itself was alright.

Tue Dec 22

morning outdoor gym
Squats 315-405-455x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

* back tightness still giving my some problems. should feel a lot better later.
 
noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

late afternoon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets rest

* still not 100% on back tightness. i need to avoid doing any form of non-supported rows. il use my adjustable bench facing backwards with my cable station.

Wed Dec 23

morning outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190-205 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

late afternoon outdoor gym
Squats 315-365-405 (at home)
Rows double arm cable rows 145-160-175-190-205 5x1 sets | one arm rows 20-30-40 5x1 sets rest
Shoulders seated chest press machine 145-160-175-190-205-220 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x1 sets

Thur Dec 24

morning outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190-205-220 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets rest
Calves seated calf raise 2x45lb+25lb 5x1 sets

* no afternoon workout at gym. closes at 4pm

Fri Dec 25

morning home
Squats 225-315-365-405
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets rest
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

early afternoon home
Squats 225-315-365-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets rest
Calves seated calf raise 2x45lb+25lb 5x1 sets rest

* got another heavier than usual 495 at home.  back tightness not noticeable anymore (got it from un-supported cable rows) on the squat walkouts. still bothering me a little because i don't feel 100% yet. did some very light overhead pressing on my cable station. i'm ending this year strong. no more stupid routine and get my body broken again. stick to what works.

Sat Dec 26

morning
Squats 315-405-495
Rows double arm cable rows 145-160-175-190 5x1 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190-205 5x1 sets rest
Calves seated calf raise 2x45lb+25lb 5x3 sets

* skip the chest press machine at gym. want to get my back to 100% soon. squat is normal now but i can still feel the tenderness on a little lowerback muscle (which i broke doing volumes of unsupported rows, without doing any "learning" routine first).

noon
Squats 315-405-495
Rows double arm cable rows 175-190 5x8 sets | one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets | seated machine overhead press 50 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x3 sets rest
 
* squat felt very good. no trace of back issues anymore. then i messed it up a little on the 190x5 chest press. should have skipped it. back got very little feeling of tenderness on that last 190x5. nothing that will carry over to the next workout but still annoying.
* added very light overhead pressing on machine. this tenderizes my back for sure but kept it very light and will slowly build up the intensity. i was already at 150+ x5s when i was doing them but they are very taxing to the core.

late afternoon home
Squats 315-405
Rows double arm cable rows 175-190 5x8 sets rest| one arm rows 20-30-40 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets rest | seated machine overhead press 50 5x1 sets rest | bw dips 5x4 sets
Calves seated calf raise 2x45lb+25lb 5x3 sets rest
 

Dec 6-12, 2020

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

Dec Week 2 of 5

Sun Dec 6

morning outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 130-145-160-175-160 5x1 sets
Shoulders seated chest press machine 115-130-145-160 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

noon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-160-175-190-205-220-235 5x1 sets 160-175-190 5x1 sets
Shoulders seated chest press machine 115-130-145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb, 3x45lb 5x1 sets 

Mon Dec 7

morning outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 115-130-145-160-175-190 5x1 sets

* windy but a lot warmer 58F this morning. felt very good considering the other morning workout were mid 40s. was expecting to get 495 because of very good sleep and diet. my core is not solid. the high volumes of rows yesterday added too much fatigue. might still be recovering at noon but will try to get that done. 

noon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190-205-220-235 5x1 sets, 190 5x2 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets

* 495 not very easy but also not a back breaker. skipped the calf raise. too many people in that area. did another high volume rowing. feeling very good on the DOMs on my mid back. this machine hits the right spot.

late afternoon at outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190-205 5x1 sets, 190 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets
Calves 2x45lb, 2x45lb+25lb, 3x45lb 5x1 sets

* semi heat wave and it was 70s at noon and high 60s in the late afternoon. back a little tight from the rowing but not that part of the back that stabilizes the squat.
* my eleiko bar gets delivered this coming friday. can't wait to see if thats the missing piece of my setup.

Tue Dec 8

morning outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 115-130-145-160-175-190 5x1 sets

* felt very good this morning but a couple got to the only platform before me. had to do my other exercise. don't feel like pushing 495 when i'm not fresh.

noon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190-205-220-235-250 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets
Calves 2x45lb, 2x45lb+25lb, 3x45lb 5x1 sets

* forced to use the regular plates for the squats and the 495 felt uncomfortable. had a little grind but not because it was heavy. it was just not moving smoother. something with the center of mass and bumper plates makes the lift feel easier to me.

late afternoon at outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190-205 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190-205-220 5x1 sets
Calves 2x45lb, 2x45lb+25lb, 3x45lb 5x1 sets

* 495 was routine. very happy to recover from the last workouts high volume rowing.

Wed Dec 9

morning outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 130-145-160-175-190-205 5x1 sets
Shoulders seated chest press machine 115-130-145-160-175-190 5x1 sets

noon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 115-130-145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets

* 495 harder now because of the fatigue from the rows. took it easy this workout and will come back stronger later.

late afternoon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 115-130-145-160-175-190 5x1 sets

Thur Dec 10

morning outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 130-145-160-175-190-205 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets

noon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190-205 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets

* did this quick lunch workout in less than 30 mins including my 10min round trip drive. i can be very quick if i have all the machines to myself. thursday noon is a very slow time at gym.

late afternoon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190-205-220 5x1 sets
Shoulders seated chest press machine 130-145 5x1 sets
Calves 2x45lb, 2x45lb+25lb 5x1 sets

* very cold high 40s this afternoon. i skipped the rest of the chest press because i don't want to catch cold. it was getting very cold and dark.

Fri Dec 11

morning outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets

* got a good nap at work after lunch and it was enough recovery to get a 495 in a very 48F cold outdoor morning lift.

noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets skip
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

* skip the 365. ran out of 25lb bumpers. skip the chest press. somebody camping there. happy with the quick workout.

late afternoon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets skip

* a couple got the only platform ahead of me. ask for a 3 min favor to squeeze in my squat workout. fastest and strongest routine i've done so far. 315-405-495 with no rest. the 495 could have been more explosive if i had a 3-5 min rest but it was not a grinder at all so i'm very happy with it.

Fri Dec 11

morning outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets

* got a good nap at work after lunch and it was enough recovery to get a 495 in a very 48F cold outdoor morning lift.

noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets skip
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

* skip the 365. ran out of 25lb bumpers. skip the chest press. somebody camping there. happy with the quick workout.

late afternoon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets skip

Sat Dec 12

morning outdoor gym
Squats 315-365-405-495x1 skip
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets

* got a little nap at work so decided to go to morning saturday workout. gym opens at 7am on weekends. i had to skip the squat at the gym because the platform was wet from the fog/rain overnight. it was an indoor but fog got in everywhere. by the time i got home to do some squats, i was already sleepy and hungry. skipped the morning squat.

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

* no late afternoon workout today. gym closes at 4pm on the weekend. might lift at home if my eleiko bar gets delivered later.

Nov 29 - Dec 5, 2020

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

Dec Week 1 of 5

Sun Nov 29

morning
Squats 315-365-405-495#94
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets rest | one arm rows 30-50-60-70 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 2x45lb+35,3x35lb 5x1 sets rest | standing calf machine 1x45+25lb 5x1 sets rest

* 24hr fitness gym, the 5am gym already closed due to the virus. had to wait til 7am for my other gym to open. they are still good this sunday. monday most likely is closing for all. was not as strong on the 495 because it threw my routine off. i was already hungry at 7am.

noon
Squats 315-365-405-495#95
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets rest | one arm rows 50-60-70-80 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets rest
Calves seated calf raise 2x45lb, 2x45lb+25 5x1 sets | standing calf machine 1x45+25lb 5x1 sets rest

* back up gym does not close until tuesday. i have another day tmrw. they plan on converting an area to an outdoor gym. don't think they can move the platforms outside.

late afternoon
Squats 315-365-405-495#96
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets rest | one arm rows 50-60-70 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets rest
Calves seated calf raise 2x45lb, 2x45lb+25 5x1 sets | standing calf machine 1x45+25lb 5x1 sets rest

Mon Nov 30

morning
Squats 315-365-405-495#97
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets rest | one arm rows 30-50-60-70 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 2x45lb+35,3x35lb 5x1 sets | standing calf machine 1x45+25lb 5x1 sets rest

* 24hr fitness gym, the 5am gym already closed due to the virus. had to wait til 7am for my other gym to open. they are still good this sunday. monday most likely is closing for all. was not as strong on the 495 because it threw my routine off. i was already hungry at 7am.

noon
Squats 315-365-405-495#98
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets rest | one arm rows 50-60-70-60 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets rest
Calves seated calf raise 2x45lb, 2x45lb+25 5x1 sets | standing calf machine 1x45+25lb 5x1 sets rest

late afternoon
Squats 315-365-405-495#99
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets rest | one arm rows 40-60-70-80 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets rest
Calves seated calf raise 2x45lb, 2x45lb+25 5x1 sets | standing calf machine 1x45+25lb 5x1 sets

* the end again due to covid. hoping that it takes them only a couple of days to setup the outdoor type gym with the equipment i use. i don't see a platform being moved outside but i'm hoping for the best.  i will try to get a 495 at home. been cutting back on intensity of the other exercises to get fresher. 
* its been 1 month a 4 days since Oct 26, to now Nov 30 that i lifted at least a 495 everyday, or multiple times on most days.

this gym is 1hr away from me but 24 hr fitness is slowly converting to outdoor gym with very limited daytime time reservations only. il get my squat and tan at the same time.



Tue Dec 1

morning at home
Squats 315-365-405-495#100
Rows upright rows 25 5x1 sets | one arm rows 30-50-60-50 5x1 sets
Shoulders inclined bench press 135-155 5x1 sets

* yey. it was a struggle but got 495 on a cold morning. heating up the garage very well before lifting helped a lot. even the platform felt better. will get 495 again later if my back does not feel beat. legs always weakest and uncoordinated in the mornings.

495x1 at home
<a href="http://www.youtube.com/watch?v=DxHPD5uPU7o" target="_blank">http://www.youtube.com/watch?v=DxHPD5uPU7o</a>

noon at home
Squats 315-365-405
Rows upright rows 25 5x1 sets | one arm rows 30-50 5x1 sets
Shoulders inclined bench press 135 5x1 sets

* that 495 got me tired. probably will not get 455 either. there is no pain or injury. the 495 rep just took to long and tire my core. rest for now.

late afternoon at home
Squats 315-365-405
Rows upright rows 25 5x1 sets | one arm rows 30-50 5x1 sets
Shoulders inclined bench press 135 5x1 sets

* squat felt better than the noon workout. could get 455 but not solid enough for 495. i will try for 495 at noon tmrw and not mess it up again by going all out in a cold morning routine. just placed an order for an eleiko performance bar. got no excuse now. the garage gym floor felt better after i blasted the space heater facing it. if it still feels heavier when im using the eleiko bars, then for sure the gym plates are lighter.

Wed Dec 2

morning at home
Squats 315-365-405
Rows one arm rows 20-30-40-50 5x1 sets | bw pullups 5x1 sets
Shoulders inclined bench press 135-155 5x1 sets rest

* skip the bench pressing. even light weights affect my core. will be stronger later but probably in the late afternoon. need to rest more.

noon at home
Squats 315-365-405
Rows one arm rows 20-30-40-50 5x1 sets | bw pullups 5x1 sets
Shoulders inclined bench press 135-155 5x1 sets rest

afternoon at home
Squats 315-365-405-495x1
Rows one arm rows 20-30-40-50 5x1 sets | bw pullups 5x1 sets
Shoulders inclined bench press 135-155 5x1 sets rest

* got the 495 again and it was barely a little easier than the last time here at home. the gym 505 did not get my core tight. i'm probably exerting at least a 515-520 compared to the gym lift. good news are my eleiko bar is on the way, and the gym opens tmrw as outdoor for now. will pass by later and see if they moved the platforms out. stopped the 495 counter already. the bench pressing probably did not help also with my core tightness.

Thur Dec 3

morning at outdoor gym
Squats 315-365-405-495x1
Rows one arm rows 40-50 5x1 sets | bw pullups 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

* tried the outdoor commercial gym with the machines moved into a covered parking structure. it was cold. they have one platform there. will use this until i get my fancy bar delivered. the 495 there in a cold morning after a night time work without sleep from the last workout (with a 495) still felt easier than my home gym 495.

outdoor parking lot gym


noon at home
Pullups 5x1 sets
Tricep bw dips5x1 sets
Back one arm cable rows 30-40-50 5x1 sets

late afternoon at outdoor gym
Squats 315-365-405-455x1
Tricep seated chest press machine 85-100 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

Fri Dec 4

morning at outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 100-130-145 5x1 sets
Shoulders seated chest press machine 100-115-130 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

early afternoon at outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 100-130-145-150 5x1 sets | one arm cable row 40-50 5x1 sets
Shoulders seated chest press machine 100-115-130-150 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

* not very strong with the 495 because of lack of complete sleep. work side of the week. can't complain. it was not a back breaker. theres a 10lb green before the 35lb blue at the tip of the bar. not enough 45lb plates outside.

495 at outdoor gym. camera got hit.
<a href="http://www.youtube.com/watch?v=UMdrxhowWlg" target="_blank">http://www.youtube.com/watch?v=UMdrxhowWlg</a>

Sat Dec 5

morning at outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 100-130-145-160 5x1 sets
Shoulders seated chest press machine 100-115-130 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

noon at outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 100-130-145-160-175-190-205 5x1 sets
Shoulders seated chest press machine 100-115-130-145-160-175 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb, 3x45lb 5x1 sets

* the 495 felt heavy. i did not get a good nap at work after lunch. nap 3hr in the morning only. should be thankful i even got it without getting my back tight. everything else felt very good. 

late afternoon at home
Vertical Back bw chins 5x1 sets
Rows one arm mid cable rows 20-40 5x1 sets | one arm high cable rows 20-25 5x1 sets

* did the heavy bw chins then to the one arm pulling with the high pulls then mid pulls. don't feel like going to the outdoor gym. it's very cold outside. resting squat. exerted more than i planned last workout. i always do 5 reps on the exercise but don't track the sets. i do them for 30-45 mins averaging a good 6-8, sometimes 10 sets on a good day a workout. i do at least 4 sets each exercise.

the california state raw, drug-tested squat record for 198-pounders aged 35-39 (can't remember whether you're that old yet but in my mind you and i are the same age, so close) is 534.6. for all ages it's 600.8. i'm just saying.

good numbers to aim for. il see if its doable after i know how a 525 feels like. i realize the 505 might feel smooth to me but i see a little correction already on the way up. thats very close to max for me.