Full Squats - Paused - Maintenance 455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25 Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s.
Dieting down to mid-low 190s. started April 26. week 9
BW 194-198lb
June Week 4 of 4
Sun Jun 21
Squats 225-315-365-405, 315x5 Rows double arm row 145-155-165-180x3, 165-165-165x5 | one arm cable upright row 50-50,55-55x3 Inclined Chest Press smith machine 185-185-225x2, 225-225-225-225x3 Abs declined bench cable situps 55-65-75-75x3
* reserved a 1-hr time slot (required for now) at 24hr fitness gym which opens tmrw. im still keeping this back up gym for a few more weeks until i'm sure that il get a spot daily.
Mon Jun 22
morning Squats 225-315-365-405, 405-405-405x1 Rows one arm cable upright row 55,55-55x3 | bw chins neutral 5-5 Chest Press smith machine 275-275-275x2, 275x5
* at 24hr fitness * the squat setup felt very good as expected. elieko bar and a very forgiving floor. could have 440 already in the morning at this 196lb bw. too bad i only get to reserve one 1-hr session a day. lifting at my other gym in the afternoon.
* at fitness 19 * went gym hoping and tried another commercial gym close by but this one is not limited to a 1-hr only session. very new equipment but the elieko bar in 24hr is enough to keep me there. the life fitness cable pulldowns only go 2:1 and i can't do my rowing because of lack of weight. the 2:1 only maxes at 50lb effective. will go 24hr fitness again trmw for my main workout and do my rowing and abs on the little gym. the decline bench i tried at this gym for my ab work has a lifted foot support which totally screws up the pulling action when you are nearing the top ROM of the situp. feels like it disables some strong hip muscles and i can't finish the rep properly. legs have to be curled down like a leg extension. can't complain. gyms opening now.
* got another per month membership on a smaller commercial gym fitness19 thats also 10mins away. the smith there has a fat bar and it threw me off a little but both commercial gyms now have a wood platform which makes it a lot more comfortable to squat on. the 24hr has a 1-hr time limit. people losing their patience because some dont let others work in because of the covid.
* bw 196 and still able to get a non-grinding 455. 475 would have been a very good fight but il probably not get it. took vid and upload soon. have to work. 2nd wave of virus in CA and it looks like another round of shelter in place. placing an order for an 28mm oly bar. don't know how i'm going to fit a platform with my car on the garage but looking at that option too.
455@196lb. first week back to commercial gym <a href="http://www.youtube.com/watch?v=-4qprYc8Ki4" target="_blank">http://www.youtube.com/watch?v=-4qprYc8Ki4</a>
thank you. baby Leo knows the squat command and does a rep or two when i say it. lol. perfect form with no shoes, also sips a spoon or two of whey protein for more gains.
pic taken 6 months with all the baby cuteness still in tact. quads are solid already. does stair crawling workouts daily.
* been doing the weighted abs more frequently now so added them back to the log. squat routine getting quicker now because i don't rest as long anymore. feeling a lot stronger when i'm not in a big calorie deficit. will go straight to 315 tmrw.
* felt strong on the squats and decided to go 315x10. i could have done 425 today but still don't feel like doing very heavy on this setup. the lack of bar knurl is messing with my form. if i explode very quickly at the hole from the pause, the bar rolls out of position. wanted to bring my own center knurled bar but all sources are still out of supply.
Full Squats - Paused - Maintenance 455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25 Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s.
Dieting down to mid-low 190s. started April 26. week 7
BW 194-198lb
June Week 2 of 4
Sun Jun 7
Squats 225-315-365-405, 315x5 Rows double arm row 120-120-120x5 | one arm 60-60x5 Inclined Chest Press smith machine 185-225-225x2
* bump up calories by eating more tilapia fillets. everything feeling stronger now. bw steady at 194lb
Mon Jun 8
Squats 225-315-365-405, 315x5 Rows double arm row 120-120-120-130-130-130x5 | one arm 60-60x5 rest Inclined Chest Press smith machine 185-185-225-225x2
Tue Jun 9
Squats 225-315-365-405, 315x5 Rows double arm row 120-120-120-130-130-130x5 | one arm 60-60x5 rest Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3
* lots of improvements on the inclined press. im using a jones machine but lock the horizontal pins. the weight feel very close to free weights. the smith i used at 24hr fitness is already up to 315+lb. there is no way i'm doing that with this machine.
Wed Jun 10
Squats 225-315-365-405, 315x5 Rows double arm row 120-120-120-130-130-130x5, 140-155x3| one arm 60-60x5 rest Inclined Chest Press smith machine 185-185x2, 225-225-225x3 | bw dips 5-5-5
Thur Jun 11
Squats 225-315-365-405, 315x5 Rows double arm row 120-120-120-130-130x5, 145-155-155x3 | one arm 60-60x5 rest Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3 | bw dips 5-10-10
Fri Jun 12
Squats 225-315-365-405, 315x5 Rows double arm row 120-120-130-130x5, 145-145-145x5 Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3 | bw dips x10
Sat Jun 13
Squats 225-315-365-405, 315x5 Rows double arm row 120-120-130-130x5, 145-145-145x5 Inclined Chest Press smith machine 185-185-225x2, 225-225-225x2 | bw dips x10-10
* inclined pressing weak because of the added dips. dips hit triceps more so i like adding them for the summer lean look.
accumeasure caliper at 5mm (8%BF). 196lb. added progress pic because next week will be the 8th week of the leaning down. il slowly go up to maintenance calories again ~ 2700-2900kcal. cant find a good before pic but this one looks like im really bloated. posing with mini-me
* gym owner explained to me that the spiral handles attachment hit the back better because it disengages your arms by taking your little two fingers out of the gripping. i can see how that helps but didn't know from all the years i spent doing rows that a simple grip modification makes so much difference. rowing to target the right muscles is a lot more complicated than the squat. * also found a way to use a 1:1 weight stack using the latpulldown instead of the cable crossover station for my rows.
Mon Jun 1
Squats 225-315-365-405, 315x5 Rows double arm row 100-110-120-130-140-150x5, 120-130x5 | bw chins x5-5 Inclined Chest Press smith machine 185-185x2, 215x5
* nothing over 150lb on the rowing because i get pulled up. still felt good ROM on the 150lb
Squats 225-315-365-405, 315x5 Rows double arm row 120-130-140x5, 130-130-130x5 | one arm 60-70x5, 60-60x5 Inclined Chest Press smith machine 185-185x2, 215x5, 215-215x3
* did the one arm row using a spiral grip attachment and it felt very good.
Fri Jun 5
Squats 225-315-365-405, 315x5 Rows double arm row 130-130-120-120x5 | one arm 60-60-65-65x5 Inclined Chest Press smith machine 185-185x2, 215x5, 215-215x3
Sat Jun 6
Squats 225-315-365-405, 315x5 Rows double arm row 120-120-120-130x5 | one arm 60-60-60x5 Inclined Chest Press smith machine 185-185x2, 215x5, 215-215x3
* removed cardio. bw steady at 194-196 so i started eating a little more rice. felt very good and added a little backoff 315x3. the double arm rowing i'm doing is using a spiralstrength grip and it also feels very good on the mid back contraction. grip is awesome too.
Full Squats - Paused - Maintenance 455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25 Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s.
Dieting down to mid-low 190s. started April 26. week 4
BW 194-198lb
May Week 3 of 4
Sun May 17
Squats 225-315-365-405 Rows one arm row 60-60-60x3 Inclined Chest Press smith machine 185-185-205-205x2 Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max
* il eat at maintenance when i get my bw steady in the 194-196lb.
Mon May 18
Squats 225-315-365-405 Rows one arm row 60-60-60x3 Inclined Chest Press smith machine 185-185-205-225x2 Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max
* accu-measure fat caliper at 4mm already puts me in the 8%BF. i'm still 198 after eating so probably not very accurate.
Tue May 19
Squats 225-315-365-405 Rows one arm row 60-60-60x3 rest | bw chins x5-5 Inclined Chest Press smith machine 185-185-185-185x2 Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max
Wed May 20
Squats 225-315-365-405 Rows one arm row 60-60-60x3 rest | bw chins x5 Inclined Chest Press smith machine 185-185-205x2, 205x5 Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max
Thur May 21
Squats 225-315-365-405 Rows one arm row 60-60-70x3 | bw chins x5 Inclined Chest Press smith machine 185-185-205x2, 205x3 Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max
Fri May 22
Squats 225-315-365-405 Rows one arm row 60-60-60x3 | bw chins x5 Inclined Chest Press smith machine 185-185-205x2, 205x5, 135 x10-10-2 Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest
Sat May 23
Squats 225-315-365-405 Rows one arm row 60-60-60x3 | bw chins x12-4-4 Inclined Chest Press smith machine 185-185-205x2, 205x5, 135 x12-4-4 30sec reset Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest
Full Squats - Paused - Maintenance 455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25 Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s.
Dieting down to mid-low 190s. started April 26. week 3
BW 196-200lb
May Week 2 of 4
Sun May 10
Squats 315-365-405 Rows one arm row 70-70-80-80x2 | bw chins bw-bwx5 Inclined Chest Press smith machine 185-185-205-205x2, | dips bwx10 rest Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max Abs decline bench cable situp 50-50x3 rest
Mon May 11
Squats 225-315-365-405 Rows one arm row 70-70-70x2 | bw chins bw-bwx5 Inclined Chest Press smith machine 185-185-185-205-205x2, | dips bwx10 rest Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max Abs decline bench cable situp 50-50x3 rest
Tue May 12
Squats 225-315-365-405 Rows one arm row 70-70-70x2 | bw chins bw-bwx5 Inclined Chest Press smith machine 185-185-185-205-205x2, | dips bwx10 rest Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max Abs decline bench cable situp 50-50x3 rest
* went to costco for supplies and pork more than doubled in price. 1.59 to 3.69/lb. cant be eating chicken 24/7 but this is sad. i eat pork for variety and some steaks for special occasions. bw still going down slowly. will eat on maintenance when i get to the low 190s. still in the 196-198lb right now.
Wed May 13
Squats 225-315-365-405 Rows one arm row 70-70-70x2 | bw chins bw-bwx5 Inclined Chest Press smith machine 185-185-185-205-205x2, | dips bwx10 rest Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max Abs decline bench cable situp 50-50x3 rest
Thur May 14
Squats 225-315-365-405 Rows one arm row 70-70-70x2, 60-60-50-50x3 | bw chins bw-bwx5 Inclined Chest Press smith machine 185-185-185-205-225x2 Cardio Walk 15mins. 1mile @ 4.2mph/5% 125 HR max
Fri May 15
Squats 225-315-365-405 Rows one arm row 60-60-60x3, 70x2 Inclined Chest Press smith machine 185-185-205-205x2 Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max
* increased incline to 6%. fitness gains are quick and it takes more intensity now to get my heart rate to the training zone.
Sat May 16
Squats 225-315-365-405 Rows one arm row 60-60-60x3 Inclined Chest Press smith machine 185-185-205-205x2 Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max
Full Squats - Paused - Maintenance 455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25 Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s.
Dieting down to mid-low 190s. started April 26. week 1
BW 202lb
May Week 1 of 4
Sun May 3
Squats 315-365-405 Rows one arm row 80-80x2, Inclined Chest Press smith machine 185-185-205-205x2, | dips bwx10-10 Cardio Walk 15mins. 1miles @ 4mph/5% 135 HR max Abs decline bench cable situp 50-50x3 rest
Mon May 4
Squats 315-365-405 Rows one arm row 80-80x2 | bw chins bw-bwx2 Inclined Chest Press smith machine 185-185-205-205x2, | dips bwx10 rest Cardio Walk 15mins. 1miles @ 4mph/5% 135 HR max Abs decline bench cable situp 50-50x3 rest
Tue May 5
Squats 225-275-315-365-405 Rows one arm row 70-70x2 | bw chins bw-bwx3 Inclined Chest Press smith machine 185-185-205-205x2, | dips bwx10-10 Cardio Walk 15mins. 1miles @ 4.3mph/5% 140 HR max Abs decline bench cable situp 50-50x3 rest
* added 225-275 to the warmup to get the reps smoother faster. the 405 is still not very heavy but il be going all out to get a 440. 425 is still ok. months ago, a 455 would still be a warmup single at 210+bw. i'm 198-202 right now waking up. * have the apple watch for almost a week now to track heart rate. numbers looking good with still a lot of fat left to burn. im 198lb 12-15%right now. il be in the 8-10%BF at low 190s/high 180s
Wed May 6
Squats 225-275-315-365-405 Rows one arm row 70-70x2 | bw chins bw-bwx3 Inclined Chest Press smith machine 185-185-205-205x2, | dips bwx10-10 Cardio Walk 15mins. 1mile @ 4.2mph/5% 145 HR max Abs decline bench cable situp 50-50x3
* getting consistent now on cardio and keeping a target of about 75-80%HR 15mins daily. i tried doing a 5mph with the same 5% incline walking pace for a few minutes and it was getting too intense for my goals. 4.2-4.3 is a good leisure pace without it feeling like a near max effort in a matter of minutes. * squats still alright even at 198lb. when i was strongest, i was still able to get 445 at 170lb bw. its not a daily routine but still a good benchmark.
Thur May 7
Squats 225-275-315-365-405 Rows one arm row 70-70x2 | bw chins bw-bwx3 Inclined Chest Press smith machine 185-185-205-225x2, | dips bwx10-10 rest Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max Abs decline bench cable situp 50-50x3 rest
Fri May 8
Squats 225-315-365-405 Rows one arm row 70-70-70x2, 70x5 | bw chins bw-bwx5 Inclined Chest Press smith machine 185-185-225-225x2, | dips bwx10-10 Cardio Walk 15mins. 1mile @ 4.2mph/5% 140 HR max Abs decline bench cable situp 50-50x3 rest
*bw198 consistent for a few days now
Sat May 9
Squats 315-365-405 Rows one arm row 70-70x2 | bw chins bw-bwx5 Inclined Chest Press smith machine 185-185-205-205x2, | dips bwx10 Cardio Walk 15mins. 1mile @ 4.2mph/5% 140 HR max Abs decline bench cable situp 50-50x3 rest
that split squat routine might be a good back off exercise after your full squat for more vmo action.
there are so many little muscles that will get beat as you add weight to a split squat exercise. hard to go max weight to target your vmo when so many other things give out first.
Full Squats - Paused - Maintenance 455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25 Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s.
Dieting down to mid-low 190s. started April 26. week 1
BW 206lb
April Week 5 of 5
Sun April 26
Squats 315-365-405 Rows one arm cable upright skip | one arm row 70-70-80-80x2, 70x20 Inclined Chest Press smith machine 185-185-185x2 | dips bwx20
* cut my ridiculous carbs from 3 cups rice per meal down to 1. added a couple of protein shakes to not drop weight to fast. lost more than 5lbs of water weight over the weekend. 405 is alright.
Mon April 27
Squats 315-365-405 Rows one arm cable upright skip | one arm row 70-70-80-80-90-90x2, 70-70x10 Inclined Chest Press smith machine 185-185-185-205x2 | dips bwx10-10
Tue April 28
Squats 315-365-405 Rows one arm row 70-70-80-80-90-100x2, 80-80x3 Inclined Chest Press smith machine 185-185-185-205-225x2, 185-185x3 | dips bwx10-10
Wed April 29
Squats 315-365-405, 315x3 Rows one arm row 80-80-90-100x2, 90-90x3 Inclined Chest Press smith machine 185-185-205-225x2, 185-205x3 | dips bwx10-10 Cardio Walk 1 mile @ 4mph/4% 125 HR Abs decline bench cable situp 50-50-50x3
* empty BW at 202lb. thats an almost 6-8lb swing in half a week. i'm full of water. my squat is not that bad. il max at 425-440 if the setup feels right. the lack of center knurl is messing up my form. if i forcefully push the bar high up my traps, i load my quads better and it becomes a totally easier movement. can't complain. this fight club gym is the only thing i have for the next couple of months. * new treadmill so don't really know if the 4 is 4% or a level 4 incline. felt steep enough but my heart rate was not climbing to the 130s. * added the cardio and the abs routine again. i'm coming out of this quarantine ripped.
Thur April 30
Squats 315-365-405, Rows one arm row 80-80x2, Inclined Chest Press smith machine 185-185-205-225x2, 205-205x3 | dips bwx10 Cardio Walk 15mins. 1mile @ 4mph/5% 125 HR Abs decline bench cable situp 50-50-50x3
Fri May 1
Squats 315-365-405, Rows one arm row 80-80-80x2, Inclined Chest Press smith machine 185-185-205-205x2, | dips bwx10 rest Cardio Walk 30mins. 2miles @ 4mph/5% 125 HR Abs decline bench cable situp 50-50-60x3
* doubled my cardio to 30mins and it felt alright. started sweating a little at the high 25min mark.
Sat May 2
Squats 315-365-405, Rows one arm row 80-80x2, Inclined Chest Press smith machine 185-185-205-205x2, | dips bwx10 rest Cardio Walk 30mins. 2miles @ 4mph/5% 145 HR max Abs decline bench cable situp 50-50-60x3 rest
* started using apple watch to track HR on cardio. the machine HR is not accurate. i was in the low-mid 140s after the 20min mark.
Full Squats - Paused - Maintenance 455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25 Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s.
BW 212lb
April Week 4 of 5
Sun April 19
Squats 315-365-405 Rows one arm cable upright rest | pullups neutral narrow bw-bwx2, bwx5 Inclined Chest Press smith machine 185-185x2, 185x5
Mon April 20
Squats 315-365-405 Rows one arm cable upright rest | pullups neutral narrow bw-bwx2, bwx5 Inclined Chest Press smith machine 185-185x2, 185x5
Tue April 21
Squats 315-365-405 Rows one arm cable upright 50-50x2 | pullups neutral narrow bw-bwx2 Inclined Chest Press smith machine 185-185x2, 205x2
Wed April 22
Squats 315-365-405-455, 225x2 Rows one arm cable upright 50-50-50-60-60x2 Inclined Chest Press smith machine 185-185-185-185-185x2
Thur April 23
Squats 315-365-405 Rows one arm cable upright 50-50-50x2 | one arm row 70-70-80-80-90x2 Inclined Chest Press smith machine 185-185-185-185-185x2
Fri April 24
Squats 315-365-405 Rows one arm cable upright skip | one arm row 70-70-80-80-90-90x2 Inclined Chest Press smith machine 185-185-185-185x2
Sat April 25
Squats 315-365-405 Rows one arm cable upright skip | one arm row 70-70-80-80-90-90x2 Inclined Chest Press smith machine 185-185-185-185-205x2 | dips bwx2, bwx20
* no point in eating this much calories to keep my bw at 208-212 if i'm only doing 455 1x/week. this temporary gym setup is not comfortable for me. il just go back down in weight and eat normal.
Full Squats - Paused - Maintenance 455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25 Page 75 Journal - Day 1 of 455. Feb 11, 2013
Monday Nov 5, 2018 - start of daily 455s.
BW 212lb
April Week 3 of 5
Sun April 12
Squats 315-365-405, Rows one arm seated row 180-180-180x2 Inclined Chest Press smith machine 135-185-185-185x2
* kept it very minimum today to freshen up for the next days. goal is to get to 455 on back to back days at least. bw and sleep is good. exercise selection is also good. just a lot of fatigue from the last bouts of repeated 445 backoffs.
Mon April 13
Squats 315-365-405, Rows one arm seated row 180-180-180x2 Inclined Chest Press smith machine 185-185-185-185x2, 205x1
Tue April 14
Squats 315-365-405, Rows one arm cable upright 40-50-60-60-60x2 Inclined Chest Press smith machine 185-185-185-185-185x2
* legs starting to feel a lot better now. could have done 455 but another skip day just to be sure i don't do too much to soon.
Wed April 15
Squats 315-365-405-455, Rows one arm cable upright 50-60-60-60x2, 60x5 Inclined Chest Press smith machine 185-185-185-185x2, 185x5
* had to bold the 455 because its something special again. the rep felt alright but still not very explosive. will ride out this fatigue wave. if it doesn't get any better, then it must be the setup. no wood floor, no knurl and fancy elieko bar etc...
Thur April 16
Squats 315-365-405 Rows one arm cable upright 60-60-60x2 Inclined Chest Press smith machine 185-185-185x2, 185-185x5
Fri April 17
Squats 315-365-405 Rows one arm cable upright 50-50-50x2 | pullups neutral narrow bw-bwx2 Inclined Chest Press smith machine 185-185-185x2,
Sat April 18
Squats 315-365-405 Rows one arm cable upright rest | pullups neutral narrow bw-bwx2, bwx5 Inclined Chest Press smith machine 185-185x2, 185x5
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