Adarq.org

Nov 15-21, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#73 | 505#2
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Nov Week 3 of 4

Sun Nov 15

morning
Squats 315-365-405-495#55
Rows one arm rows mid 45-50-55 5x1 sets | upright rows 30-35 5x1 sets | one arm lat pulldown 50-60 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240 5x1 sets

noon
Squats 315-365-405-495#56
Rows one arm rows mid 45-50-55 5x1 sets | upright rows 30-35-40 5x1 sets | one arm lat pulldown 50-60 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270, 210-225-240 5x1 sets

* i'm putting more detail on the seated chest press. the weights are ramping to a top set for 5s, then down to somewhat mid-heavy weight going back up again. the other one hand pulling are only listing the weights and 5s per set. i do so many sets jumping back to a pushing then pulling. every weight change in the chest press means i did another set of a one arm rowing.
* the seated chest press machine tops out at 285lb but i rarely use it because the final weight usually sticks to the base and is very hard to get it going.

late afternoon
Squats 315-365-405-495#57
Rows one arm rows mid 45-50-55-60-65-70-75, 75-75 5x1 sets | upright rows 30-35-40 5x1 sets | one arm lat pulldown 50-60 5x1 sets rest
Shoulders seated chest press machine 165-180-195-210-225-240-255-270, 225-240 5x1 sets

Mon Nov 16

morning
Squats 315-365-405-495#58
Rows one arm rows mid 40-45-50-55 5x1 sets | upright rows 30-35 5x1 sets | one arm lat pulldown 50-60 5x1 sets
Shoulders seated chest press machine 165-180-195-210, 180-180 5x1 sets

* volumes of chest pressing last night fatigued me. 495 was heavier than usual. kept it light today with 180 backoffs on the chest pressing for better workout later.

noon
Squats 315-365-405-495#59
Rows one arm rows mid 40-45-50-55-60-70 5x1 sets | upright rows 30-35-40-40 5x1 sets | one arm lat pulldown 50-60 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255, 225-240 5x1 sets

late afternoon
Squats 315-365-405-505#2
Rows one arm rows mid 50-60-70, 70-70-70 5x1 sets | upright rows 30-35-40-40 5x1 sets | one arm lat pulldown 50-60-80 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270 5x1 sets

* ran out of blues again and had to go 505 again. prefer to keep it at 495 but the 505 was not bad at all. looks like i could have done another 15-20lb more but not risking it anymore.

505#2
<a href="http://www.youtube.com/watch?v=uR9A5v0HW3Q" target="_blank">http://www.youtube.com/watch?v=uR9A5v0HW3Q</a>

Tue Nov 17

morning
Squats 315-365-405-495#60
Rows one arm rows mid 30-50-60-70-70 5x1 sets | upright rows 30-30 5x1 sets | one arm lat pulldown 40-50-60-70-80 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240 5x1 sets

noon
Squats 315-365-405-495#61
Rows one arm rows mid 50-60-70-70-75-75-75-75 5x1 sets | upright rows 30-35-40-40 5x1 sets | seated hoist lat pulldown stack#7-8-9-10 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270 5x1 sets
Calves seated calf raise 2x45, 2x45+25, 2x45+35, 3x45 5x1 sets

* the single arm vertical pulling is tiring my left elbow. decided to use the hoist machine again. form is very good on this. problem happens when intensity goes up. i tire my back. no clear resistance to show because a portion of your bw is part of the load. its the lat pulldown where the whole setup moves.

late afternoon
Squats 315-365-405-495#62
Rows rows mid on hoist machine 5x1 sets | upright rows 30-35-40-40 5x1 sets | seated hoist lat pulldown stack#7-8-9-10-11-12-13 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45, 2x45+25, 3x45 5x1 sets

* gym was very busy this afternoon. the cable stations are all taken. had to do my horizontal pulling on the hoist machine. got up to the 2nd to last stack. movement/ROM feels good but resistance is lacking. gone to max stack on the chest press.

Wed Nov 18

morning
Squats 315-365-405-495#63
Rows one arm rows mid 30-50-60-70-70 5x1 sets | upright rows 30-30 5x1 sets | seated hoist lat pulldown stack#7-8-9-10-11 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225 5x1 sets
Calves seated calf raise 2x45+25 5x2 sets

noon
Squats 315-365-405-495#64
Rows one arm rows mid rest 5x1 sets | upright rows 30-35-40-40 5x1 sets | seated hoist lat pulldown stack#7-8-9-10-11-12 5x1 sets | seated hoist row stack# 5-18 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45+25, 5x2 sets

late afternoon
Squats 315-365-405-495#65
Rows one arm rows mid rest 5x1 sets | upright rows 35-40 5x1 sets | seated hoist lat pulldown stack #8-9-10-11-12, 11-11 5x1 sets | seated hoist row stack# 10-13-15 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45+25, 5x2 sets rest

* our county covid cases are going nuts again and gym closures are possible again. gym also strictly implemented the 10% capacity limit and now the line outside during peak hours are very long.  might do without the late afternoon workout if i don't make it to the gym by 5pm.

Thur Nov 19

morning
Squats 315-365-405-495#66
Rows upright rows 30-30 5x1 sets | seated hoist lat pulldown stack#7-8-9-10-11 5x1 sets | seated hoist row stack# 10-13-15 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240 5x1 sets

noon
Squats 315-365-405-495#67
Rows upright rows 35-40-45 5x1 sets | seated hoist lat pulldown stack#8-9-10-11-12-11-11-10-10 5x1 sets | seated hoist row stack# 285-325 5x1 sets
Shoulders seated chest press machine 180-195-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45+25, 5x2 sets rest

late afternoon
Squats 315-365-405-495#68
Rows upright rows 35-40-45 5x1 sets | seated hoist lat pulldown stack#8-9-10-11-12-11-11-10-10 5x1 sets | seated hoist row stack# 285-325 5x1 sets
Shoulders seated chest press machine 180-195-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45+25, 5x2 sets rest

Fri Nov 20

morning
Squats 315-365-405-495#69
Rows upright rows 35-40-40 5x1 sets | seated hoist lat pulldown stack#8-9-10-11-10-10 5x1 sets | seated hoist row stack# 265-285-285 5x1 sets
Shoulders seated chest press machine 180-195-225-240-240 5x1 sets

late noon
Squats 315-365-405-495#70
Rows upright rows 25-30 5x1 sets | seated hoist lat pulldown stack#10-11-10-10 5x1 sets | seated hoist row stack# 285-325-285 5x1 sets | seated lifefitness row 100-165 5x1 sets
Shoulders seated chest press machine 180-195-225-240-255 5x1 sets
Calves seated calf raise 2x45+25, 5x4 sets rest

late afternoon at home
Squats 315-365-405
Rows one arm mid rows 20-30-40 5x1 sets
 
* did the noon workout late at 1:30pm because of strictly enforced gym capacity. takes almost 20-30mins at peak hours just to get in. slept till 5:30 and just lifted at my garage. kept it to 405.

Sat Nov 21

morning
Squats 315-365-405-495#71
Rows upright rows 35 5x1 sets | seated hoist lat pulldown stack#8-9-10-11-11-11 5x1 sets | seated lifefitness row 100-165 5x1 sets
Shoulders seated chest press machine 180-195-225-240-240-255 5x1 sets

noon
Squats 315-365-405-495#72
Rows upright rows 35-40 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness row 100-165-115 5x1 sets 115 10x1 sets | seated hoist chest press #10-11-12-13-14 5x1 sets
Shoulders seated chest press machine 225-240-240-255-270-285 5x1 sets

late afternoon
Squats 315-365-405-495#73
Rows upright rows 35-40 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness row 100-165 5x1 sets |
Shoulders seated hoist chest press #10-14 5x1 sets
 

Nov 8-14, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#54 | 505#1
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Nov Week 2 of 4

Sun Nov 8

morning
Squats 315-365-405-455x1
Rows one arm rows mid 50-60 5x1 sets | upright rows 25-30-35-40-45 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

* totally removed the tricep isolation movements from routine because i can't recover from them. move volumes of the seated chest press using a neutral close grip for more front delts and triceps. vertical pulling every now and then because these also are hard on recovery. i have to keep my lowerback fresh. exercise selection revolves around that.

noon
Squats 315-365-405-455x1
Rows one arm rows mid 50-55 5x1 sets | upright rows 25-30-35-40-45 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

* screwed myself with the multi sets of bench press last night. my core felt wobly. need more rest. will try again later.

late afternoon
Squats 315-365-405-495#42
Rows one arm rows mid 50-55 5x1 sets | upright rows 25-30-35-40-45 5x1 sets
Shoulders seated chest press machine 150-270 5x1 sets

* got worried a little bit with fatigue. i was still able to recover and the 495 this afternoon felt routine. not 510 strong but not so bad. the seated chest press has to be my go to shoulder/tricep builder and i need to stick to that routine. i miss doing vertical pulling but those get my core fatigued fast too.

Mon Nov 9

morning
Squats 315-365-405-455x1
Rows one arm rows mid 50-60 5x1 sets | upright rows 25-30-35-40-45 5x1 sets
Shoulders seated chest press machine 150-225 5x1 sets

* not as strong. the late afternoon 495 has residual fatigue and add that to the first workout of the day after a long night sleep. mid day heavy and a late afternoon maintenance is ideal. this is also a very cold 39F bay area morning. it will get better later.

noon
Squats 315-365-405-495#43
Rows one arm rows mid 50-55 5x1 sets | upright rows 25-30-35-40 5x1 sets
Shoulders seated chest press machine 150-225 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 50-60 5x1 sets | upright rows 25-30-35-40 5x1 sets
Shoulders seated chest press machine 150-225 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

Tue Nov 10

morning
Squats 315-365-405-455x1
Rows one arm rows mid 50-55 5x1 sets | upright rows 25-30-35-40 5x1 sets
Shoulders seated chest press machine 150-225 5x1 sets

noon
Squats 315-365-405-495#44
Rows one arm rows mid 50-55 5x1 sets | upright rows 30-35-40-45-50 5x1 sets
Shoulders seated chest press machine 150-285 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25,35,45,55,65 5x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 50-60-70 5x1 sets | upright rows 30-35-40 5x1 sets
Shoulders seated chest press machine 150-210 5x1 sets

Wed Nov 11

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 25-30-35-40 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

noon
Squats 315-365-405-495#45
Rows one arm rows mid 50-60-70 5x1 sets | upright rows 30-35-40 5x1 sets
Shoulders seated chest press machine 150-210 5x1 sets

* took it easy on the intensity of the shoulder work. the 495s are getting heavier and heavier the more i progress on the chest pressing. i've used the full stack of 285x5 days ago. the 195-210 mark is a good maintenance routine. need to freshen up because the work side of the week is coming again. took saturday off. have 4 more days and it will be a 3-week daily 495s (start sun 10/25).

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 50-60-70-80 5x1 sets | upright rows 30-35-40 5x1 sets
Shoulders seated chest press machine 150-210 5x1 sets

* already felt stronger than usual this afternoon. the chest press intensity fatigues me fast when i go overboard.

Thur Nov 12

morning
Squats 315-365-405-495#46
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 30-35-40 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

* did not even have sleep between this morning workout and yesterday afternoons workout. felt very strong because of a heavy lunch at work. had vegan jambalaya and it was delicious. i always eat the same rice, egg and tilapia fillet. the vegan meal was a good refresher. the lowered intensity of the chest pressing probably did good things too.

noon
Squats 315-365-405-495#47
Rows one arm rows mid 40-50-60-55 5x1 sets | upright rows 30-35-40 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

* yey. 3hr nap after a long night work and still felt very good with the 495. will take another 3-4 hr afternoon rest for another work night. the lunch time midnight nap during breaks at work is working well for me too.

late afternoon
Squats 315-365-405-495#48
Rows one arm rows mid 40-50-60-55 5x1 sets | upright rows 30-35-40-45 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

* another 2.5hr sleep in the afternoon got another routine 495. felt like this is a good top set now. checked my BW and damn, the vegan jambalaya bloated me up to almost 210lb. thats from an empty morning weight of 204lb. no wonder i'm so strong today.

Fri Nov 13

morning
Squats 315-365-405-495#49
Rows one arm rows mid 45-50-55 5x1 sets | upright rows 30-35-40 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets | one arm 60 5x1 sets

* not a fluke. i'm still strong this morning. had a good post lunch nap during my work lunch break and it made a big difference. trying to add in a one arm front delts/tricep routine using the same seated chest press machine. using much less weight while getting the same stimulus is very good for fatigue management.

noon
Squats 315-365-405-495#50
Rows one arm rows mid 45-50-55 5x1 sets | upright rows 30-35-40-45-50 5x1 sets
Shoulders one arm seated chest press machine 60-120 5x1 sets

late afternoon
Squats 315-365-405-495#51
Rows one arm rows mid 45-50-55 5x1 sets | upright rows 30-35-40-45 5x1 sets | one arm lat pulldown on machine 5x1 sets
Shoulders one arm seated chest press machine 60-105 5x1 sets

Sat Nov 14

morning
Squats 315-365-405-495#52
Rows one arm rows mid 45-50-55 rest 5x1 sets | upright rows 30-35-40-45 rest 5x1 sets | one arm lat pulldown on machine 5x1 sets
Shoulders one arm seated chest press machine 5x1 sets

noon
Squats 315-365-405-495#53
Rows one arm rows mid 50-55 5x1 sets | upright rows 30-35-40-45 5x1 sets | one arm lat pulldown 60-70-80 5x1 sets
Shoulders seated chest press machine 165-180-195 5x1 sets

* added the one arm vertical pulling but will not go too heavy so i dont tire my lowerback. 495 felt routine already.

late afternoon
Squats 315-365-405-495#54
Rows one arm rows mid 50-55 5x1 sets | upright rows 30-35-40-45-50 5x1 sets | one arm lat pulldown 50-60-70 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240 5x1 sets

<a href="http://www.youtube.com/watch?v=x67WUUXTt-I" target="_blank">http://www.youtube.com/watch?v=x67WUUXTt-I</a>

505. ran out of 45s. this is the 2nd best thing to put on the bar. lol

Nov 1-7, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#40| 505#1
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Nov Week 1 of 4

Sun Nov 1

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-40-45-45 5x1 sets | upright rows 30-40 5x1 sets
Tricep standing cable tricep extensions 40-50-60 5x1 sets, one arm tricep pulldown 15-15-17.5-17.5 rest

noon
Squats 315-365-405-495#35
Rows one arm rows mid 40-50-60-80 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 15-20 5x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-40-45-45 5x1 sets | upright rows 30 5x1 sets
Tricep standing cable tricep extensions rest 5x1 sets, one arm tricep pulldown 15-15-17.5-17.5 rest

Mon Nov 2

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10 5x1 sets
Shoulders seated chest press machine 120-120-120-120 5x1 sets

noon
Squats 315-365-405-495#36
Rows one arm rows mid 40-50-60-80 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10-20 rest 5x1 sets
Shoulders seated chest press machine 120-225 5x1 sets

Tue Nov 3

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10 5x1 sets
Shoulders seated chest press machine 120-180 5x1 sets

noon
Squats 315-365-405-505#1
Rows one arm rows mid 40-50-60-80 rest 5x1 sets | upright rows 25 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10-20 rest 5x1 sets
Shoulders seated chest press machine 165-180 5x1 sets
 
* was only planning my usual 495 on a good day top set but the gym ran out of blue plates. i do not have a lot of time because of baby duties so i had to do with whats left. 3 blue, 2 yellow and a green. better than 5 blues and a steel 2.5lb. felt just as heavy as a 495 on a bad day. there is only 1pc of blue plate on vid because the other was stolen. not an even number left.

505lb at 204bw.
<a href="http://www.youtube.com/watch?v=x67WUUXTt-I" target="_blank">http://www.youtube.com/watch?v=x67WUUXTt-I</a>

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60-80 rest 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10-20 rest 5x1 sets
Shoulders seated chest press machine 165-180 5x1 sets

Wed Nov 4

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10 5x1 sets
Shoulders seated chest press machine 120-165 5x1 sets

noon
Squats 315-365-405-495#37
Rows one arm rows mid pull 40-50 5x1 sets | one arm rows high pull 40-50 5x1 sets |upright rows 25-55 5x1 sets
Shoulders seated chest press machine 120-225 5x1 sets, 240-255 3x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60-80 rest 5x1 sets | upright rows 25-30-40 5x1 sets
Shoulders seated chest press machine 120-195 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 3x45lb 5x1 sets

Thur Nov 5

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 25-30 5x1 sets
Shoulders seated chest press machine 120-165 5x1 sets

noon
Squats 315-365-405-495#38
Rows one arm rows mid pull 40-50 5x1 sets | one arm rows high pull 40-50 5x1 sets | upright rows 25-50 5x1 sets
Shoulders seated chest press machine 120-255 5x1 sets

* removed the tricep isolations from my routine. the seated chest press machine using a neutral narrow grip does a better job. i just log the weights but the sets i do is done for time. i do a chest press / row combo non stop for 15-60mins or more if im feeling stronger.  the first 15mins of workout is for the squat.

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60-80 rest 5x1 sets | upright rows 25-30-40 5x1 sets
Shoulders seated chest press machine 120-225 5x1 sets

Fri Nov 6

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 rest 5x1 sets | upright rows 25-30-40-50 5x1 sets
Shoulders seated chest press machine 150-190 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets

noon
Squats 315-365-405-495#39
Rows one arm rows mid pull 40-50 5x1 sets | one arm rows high pull 40-50-60 5x1 sets | upright rows 25-50 5x1 sets
Shoulders seated chest press machine 120-255 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid pull 40-90 5x1 sets | one arm rows high pull 40-50-60 rest 5x1 sets | upright rows 25-50 5x1 rest sets
Shoulders seated chest press machine 150-225 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets rest

Sat Nov 7

morning
Squats 315-365-405-455x1
Rows one arm rows mid 50-60 5x1 sets | upright rows 25-30-35 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

noon
Squats 315-365-405-495#40
Rows one arm rows mid pull 50-60 5x1 sets | one arm rows high pull 40-50-60 rest 5x1 sets | upright rows 25-50 5x1 sets
Shoulders seated chest press machine 150-285 5x1 sets

late afternoon at home
Squats 315-365-405
Shoulders inclined bench press 185 5x1 sets



 

Oct 18-24,2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#27
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Oct Week 3 of 4

Sun Oct 18

morning
Squats 315-365-405-455x1
Rows one arm rows mid 60 5x4 sets | high row 80 5x4 sets | face pull 40 5x4 sets
Tricep one arm standing cable tricep extensions 20-30 5x2 sets | seated chest press machine 105-120 5x2 sets | one arm cable raise 30 5x4 sets
Calves seated calf raise 3x45lb 5x2 sets

* doing some light conditioning work at the cable station doing a variety of push/pull. don't really care about the weight as long as i feel some resistance to guide the ROM.

noon at gym
Squats 315-365-405-475#81
Rows one arm rows mid 60 5x4 sets | high row 80 5x4 sets | face pull 40 5x4 sets
Tricep one arm standing cable tricep extensions 30 5x4 sets | seated chest press machine 105-120-135-150 5x1 sets | one arm cable raise 30 5x4 sets

late afternoon at gym
Squats 315-365-405-455x1
Rows one arm rows mid 80 5x4 sets | high row 80 5x4 sets | face pull 40 5x4 sets
Tricep one arm standing cable tricep extensions 30 5x4 sets
Calves seated calf raise 3x45lb 5x2 sets

Mon Oct 19

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35 5x4 sets | lateral raise 30 5x4 sets | face pull 20 5x4 sets
Tricep one arm standing cable tricep extensions 10-15 5x2 sets | seated chest press machine 120-135 5x2 sets

* will only have 1 workout left for today because of a 3-11pm overtime at work. feeling good so far.

noon at gym
Squats 315-365-405-475#82
Rows one arm rows mid 40-40-50-50 5x1 sets | high row 50-60 5x1 sets | face pull 25 5x4 sets
Tricep one arm standing cable tricep extensions 10-10-15-15 5x1 sets | seated chest press machine 120-135 5x2 sets
Calves seated calf raises 3x45b 5x1 sets

Tue Oct 20

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35-40-42.5-45 5x1 sets | lateral raise 25-25-25-25 5x1 sets | face pull 40-40-40-40 5x1 sets
Tricep one arm standing cable tricep extensions 10-10-15-15 5x1 sets | seated chest press machine 120-120-135-135 5x1 sets

* very strong tuesday morning. will get 475 later. might think of a deload on wed morning up to 405-425 only and try 495 on the afternoon if all goes as planned.

noon
Squats 315-365-405-495#26
Rows one arm rows mid 37.5-40-42.5-42.5 5x1 sets | lateral raise 25-27.5-27.5-30 5x1 sets | face pull 40-40-40-40 5x1 sets | pulldown 50-50-50-60 5x1 sets
Tricep one arm standing cable tricep extensions 10-15-20-20 5x1 sets | seated chest press machine 120-120-135-135 5x1 sets, 150-165-180-195 3x1 sets
Calves seated calf raise 3x45lb 5x1 sets

* was at gym and dared a lifting buddy to do another double on 315 after i saw him doing a good grind on his last double. he agreed only if i attempt 495 when he gets the set. peer pressure. lol. my 405 was more explosive than usual so i did not hesitate on the dare. i was a lot more tense than i had to. the rep was very fast. the preworkout 200kcal mini meals i've been doing for the pass few days added good mass to my bw. i'm back to 204lb again and still leanish. it was a good day.

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-42.5-47-47 5x1 sets | lateral raise 30-30-30-30 5x1 sets | face pull 40-40-40-40 5x1 sets-rest | pulldown 50-50-50-60 5x1 sets-rest
Tricep one arm standing cable tricep extensions 10-15-20-20 5x1 sets | seated chest press machine 120-120-135-135 5x1 sets, 150-165-180-195 3x1 sets-rest
Calves seated calf raise 3x45lb 5x1 sets-rest

Wed Oct 21

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35-37.5-37.5-37.5 5x1 sets | lateral raise 25-25-25-25 5x1 sets | face pull 40-40-40-40 5x1 sets rest | side lateral 7.5-7.5-10-12.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-10-15-15 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets

* felt just as strong as yesterday morning.

noon
Squats 315-365-405-495#27
Rows one arm rows mid 37.5-40-40-40 5x1 sets | upright rows 25-27.5-30-30 5x1 sets | side lateral 7.5-7.5-10-12.5 5x1 sets | pulldown 50-50-60-60 5x1 sets
Tricep one arm standing cable tricep extensions 15-15-20-20 5x1 sets | seated chest press machine 120-120-135-135 5x1 sets
Calves seated calf raise 2x45lb-3x45lb-3x45lb 5x1 sets

* 495 not as quick as yesterday. still not a back breaker.

495@204bw
<a href="http://www.youtube.com/watch?v=91cudJdLn98" target="_blank">http://www.youtube.com/watch?v=91cudJdLn98</a>

late afternoon at home
Shoulders reverse grip incline bench 135-135-155-155 5x1 sets, 175-185 3x1 sets, 205-225 2x1 sets
Tricep standing cable tricep extension 10-10-15-15 5x1 sets

Thur Oct 22

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35-37.5-40-40 5x1 sets | upright rows 25-25-25-25 5x1 sets | face pull 40-40-40-40 5x1 sets rest | side lateral 7.5-7.5-10-12.5 5x1 sets rest
Tricep one arm standing cable tricep extensions 10-15-15-20 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

* had a good 2hr lunch break nap and was able to do a quick morning workout. felt strong. back not fatigued with all the heavy bench press but its too early to say.

noon
Squats 315-365-405-475#83
Rows one arm rows mid 37.5-40-42.5-42.5 5x1 sets | upright rows 25-25-25-25 5x1 sets | face pull 40-40-40-40 5x1 sets rest | side lateral 10-10-12.5-12.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-15-20-20 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

* 475 felt like a routine 455 top set. could have done a challenging 495 but don't want to burn out on the work half of the week

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 37.5-40-42.5-42.5 5x1 sets | upright rows 25-25-30-30 5x1 sets | face pull 40-40-40-40 5x1 sets rest | side lateral 10-10-12.5-12.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-15-20-20 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

Fri Oct 23

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35-37.5-40-40 5x1 sets | upright rows 25-25-30-30 5x1 sets | side lateral 7.5-7.5-10-12.5 5x1 sets rest
Tricep one arm standing cable tricep extensions 10-15-15-20 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

noon
Squats 315-365-405-475#84
Rows one arm rows mid 35-45 5x1 sets | upright rows 25-35 5x1 sets | face pull 30-40 5x1 sets
Tricep one arm standing cable tricep extensions 10-25 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

* doing the light-medium exercises without counting the total sets anymore. i jump from one hand to the other hand, then to the next movement without stopping. not rushing but no breaks aside from little water sips and reconfiguring the cable station. i rotated with 4 movements today and did them for almost  40 mins. did not even sweat. all paused reps with full ROM.

late afternoon at home
Inclined Bench Press close grip 135-155-175-185-185, 135-135 5x1 sets
Rows one arm rows 35-47.5 5x1 sets | upright rows 25-40 5x1 sets
Tricep one arm standing cable tricep extensions 10-25 5x1 sets

Sat Oct 24

morning
Squats 315-365-405-455x1
Rows one arm rows mid 37.5-40 5x1 sets | upright rows 37.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-15-15 5x1 sets

noon
Squats 315-365-405-475#85
Rows one arm rows mid 37.5-42.5 5x1 sets | upright rows 37.5-42.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-20 5x1 sets

late afternoon at home
Incline close grip bench 135-135-185-185 5x1sets
Rows one arm rows mid 40-40-40-40 5x1 sets | upright rows 40-40-40-40- 5x1 sets
Tricep one arm standing cable tricep extensions 10-10-15-15 5x1 sets, one arm tricep pulldown 15-15-15-15 5x1 sets

^ not accurately taken but i was getting about mid 4s or lower depending on the guy pressing the stopwatch. lol
peak sprints measured when i was also consistently doing 39-40" SVJs years ago.

Oct 4-10,2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #76 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Oct Week 1 of 4

Sun Oct 4

morning
Squats 315-365-405-455x1
Shoulders db press 70 10x1 sets
Calves seated calf machine 2x45lb+25lb 10x1 sets

noon
Squats 315-365-405-475#71
Shoulders db press 70 10x1 sets
Calves seated calf machine 2x45lb+25lb 10x2 sets

* i worked this saturday night but found a way to use my lunch break to take a good nap. lifted 5am. slept 8am-12noon and lifted after my little preworkout snack. 475 worked.

late afternoon
Squats 315-365-405-455x1
Shoulders db press 70-75 10x1 sets each
Calves seated calf machine 2x45lb+25lb 10x2 sets
Tricep standing cable tricep extension stack#6-6-7-8 10x1 sets each
Rows one arm cable rows stack #10-10-11-11 10x1 sets each

* il log the little movements i've been doing on the cable station.

Mon Oct 5

morning
Squats 315-365-405-455x1
Tricep standing cable tricep extension stack#5-5-6-6 10x1 sets each
Rows one arm cable rows stack #10-11-12-12 10x1 sets each

noon
Squats 315-365-405-475#72
Shoulders db press 75 10x1 sets
Calves seated calf machine 2x45lb+25lb, 2x45lb+35lb 10x1 sets each
Tricep standing cable tricep extension stack#5-5-6-6 10x1 sets each
Rows one arm cable rows stack #10 10x4 sets
Chins bw chins 5x2 sets

Tue Oct 6

morning
Squats 315-365-405-455x1
Shoulders db press 75 10x1 sets
Tricep standing cable tricep extension stack#6-6-7-8 10x1 sets each
Rows one arm cable rows stack #10-10-11-11 10x1 sets each
Calves seated calf machine 2x45lb+25lb, 10x1 sets each

noon
Squats 315-365-405-455x1
Tricep standing cable tricep extension 90-90-100 10x1 sets each
Rows one arm cable rows stack #10-10-10-11 10x1 sets each
Calves seated calf machine 2x45lb+25lb, 10x1 sets

* long head of the tricep getting very good gains for the past few days. using the tricep rope and doing tricep overhead extensions feel very good. it's an isolation movement but i don't care. i do them after the db press.

late afternoon
Squats 315-365-405-455x1
Tricep standing cable tricep extension 90-90-100-100 10x1 sets each
Rows one arm cable rows stack #10-10-11-11 10x1 sets each
Calves seated calf machine 2x45lb+25lb, 10x2 sets
Back bw chins 5x2 sets

* the high volumes of little things got me fatigued. 455 only and it was not even that easy. routine but not easy. will take it easy tmrw morning and get another 475 in the afternoon. i continued with the high volumes because il get a good sleep later anyway.

Wed Oct 7

morning
Squats 315-365-405-455x1
Shoulders db press 75 10x1 sets
Tricep standing cable tricep extension stack#5-5-6-6 10x1 sets each
Rows one arm cable rows stack #10-10-12-12 10x1 sets each
Calves seated calf machine 2x45lb+25lb, 10x1 sets each

noon
Squats 315-365-405-455x1
Tricep standing cable tricep extension stack#5 10x1 sets each
Rows one arm cable rows stack #10 10x1 sets each
Calves seated calf machine 2x45lb+25lb, 10x1 sets each

late afternoon
Squats 315-365-405-475#73
Tricep standing cable tricep extension 90-100 10x1 sets each
Shoulders db press 75 10x1 sets
Rows one arm cable rows stack #10-12 10x1 sets each
Calves seated calf machine 2x45lb+25lb, 10x2 sets
Back bw chins 10x1 sets

* 475 was very explosive. i'm so close to 495 if i deload.  the db press im doing for shoulders is with a reverse grip.

Thur Oct 8

noon
Squats 315-365-405-455x1
Tricep standing cable tricep extension stack#5 10x1 sets
Rows one arm cable rows stack #10 10x1 sets
Calves seated calf machine 2x45lb+25lb, 10x1 sets

* slept 8am-12:30pm after work. preworkout meal. lifted 1-1:30pm. sleep again 2:30-4:30pm

late afternoon
Squats 315-365-405-475#74
Tricep standing cable tricep extension stack#6-6-8-8 10x1 sets
Rows one arm cable rows stack #10 5x4 sets
Abs decline bench cable situp stack #4 5x2 sets

* only did the squats at gym. family duties. did the cable work while baby sitting.

Fri Oct 9

noon
Squats 315-365-405-455x1

* 3.5-4hr nap after a lot of standing at work. not feeling very awake so decided to just stay home and lift at garage. this will be interesting because i already have my bearing oly bar from fringesport. everything worked as planned. my squat setup at home is on point now. id get 475 here later after a good sleep. i have my first 455 rep at garage gym on vid. will yt upload soon.

late afternoon
Squats 315-365-405-475#75
Tricep standing cable tricep extension stack 80-100lb 10x1 sets
Rows one arm cable rows stack #10-12 10x1 sets
Calves seated calf machine 2x45lb+25lb-2x45lb+35lb  10x1 sets

* 475 was very heavy. i need better sleep than this 4+2hr daytime long naps. will stop logging the 475 after i get to the 100th single. 25 reps to go. will get that before end of 2020.

first 455x1 at my home gym.
<a href="http://www.youtube.com/watch?v=ykidisLlNGQ" target="_blank">http://www.youtube.com/watch?v=ykidisLlNGQ</a>

Sat Oct 10

morning
Squats 315-365-405-455x1
Tricep standing cable tricep extension stack 80-100lb 10x1 sets each
Rows one arm cable rows stack #10-12 10x1 sets each
Calves seated calf machine 2x45lb+35lb  10x1 sets

late afternoon
Squats 315-365-405-475#76
Tricep standing cable tricep extension stack 80-100lb 10x1 sets each
Rows one arm cable rows stack #10-12 10x1 sets each
Calves seated calf machine 2x45lb+35lb  10x2 sets
Back bw chins 5x2 sets

Sept 20-26, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Sept Week 4 of 5

Sun Sept 20

afternoon
Squats 315-365-405-455x1, 405x2
Back seated cable rows 180 5x4 sets | bw chins 5x2 sets
Shoulders close reverse grip bench press 135 10x4 sets, 185 5x1 sets

* strong start to the week. i do little isolation work for tricep and back on my bedroom cable station that i don't log. these are post workout dynamic stretching. light-moderate weight.

Mon Sept 21

morning garage
Squats 315-365-405-425x1
Shoulders close reverse grip bench press 135 10x4 sets, 155 5x1 sets

afternoon
Squats 315-365-405-435x1, 405 1x2 sets
Back seated cable rows 180 5x2 sets | bw chins 5x2 sets
Shoulders close reverse grip bench press 165 5x2 sets

Tue Sept 22

morning garage
Squats 315-365-405-425x1
Shoulders close reverse grip bench press 155 5x2 sets
Back bw chins 5x2 sets

* eased up on the bench press reps down to 5.

afternoon
Squats 315-365-405-435x1, 405 2x1 sets
Back seated cable rows 180 5x4 sets | bw chins 5x2 sets
Shoulders close reverse grip bench press 165-185 5x2 sets

* slowly getting strong again on squats. the 10 reppers of bench pressing fatigued my core. commercial gym opening again tmrw. i still might go to this one thats 5 mins away.

Wed Sept 23

morning
Squats 315-365-405-455x1
Shoulders close reverse grip bench press 155 5x2 sets
Back seated cable rows 160 5x4 sets

* don't know why i just lift better in the gym unless the weights there are 20lb lighter. i spend a little more effort getting the 425 at home yesterday morning, than i did doing the 455 today. i am stronger today just because of the deloads from 455 but the difference is still noticeable.

afternoon
Squats 315-365-405-455x1, 405x2
Shoulders reverse grip press seated machine 180-195-210-225 5x1 sets
Back bw chins 5x4 sets
Calves seated calf machine 2x45lb 5x1 sets, 3x45lb 5x4 sets

* bw 198lb and got routine 455x1 twice today. if i fatten up to 202 again, il probably be back to multi 475s daily. prefer the veiny ripped look at  198. 202 bw is a big difference on how thicker my abs fat is.

late afternoon
Squats 315-365-405-455x1, 405x2
Back bw chins 5x2 sets

* third times a charm. easiest lift for the day.

Thur Sept 24

afternoon
Squats 315-365-405-455x1, 425x2
Shoulders reverse grip press seated machine 210 5x2 sets | reverse grip bench press 165 5x2 sets
Back bw chins 5x4 sets, 10x1 sets
Calves seated calf machine 3x45lb,2x45lb+25lb 5x2 sets each

* this workout is with incomplete sleep and day after first work night. i was still explosive enough for a 425x2 backoff. its not the floor because i have the same or better wood floor at home. i doubt the weights are fake in the gym. the bars i'm using are both 28mm. another thing i noticed is the bar spin. the oly bar i got at home from repfitness is a bearing bar with good spin. the oly bar at the gym has an even faster spin. the spin is fast enough to be uncomfortable for bench press use because my wrist was all over the place. i will eventually order a fast spinning oly bar so i get consistent results.

Fri Sept 25

afternoon
Squats 315-365-405-455x1, 425x2
Shoulders reverse grip bench press 165 5x4 sets
Back bw chins 5x4
Calves seated calf machine 2x45lb+25lb 5x4 sets, 3x45lb 5x1 sets

* weaker than yesterday but still very good numbers for a middle of the work week squat. il be 475 in a few days after i get more sleep.

Sat Sept 26

afternoon
Squats 315-365-405-455x1, 425x2
Shoulders reverse grip bench press 165 5x4 sets
Back bw chins 5x4
Calves seated calf machine 2x45lb+25lb 5x4 sets

Sept 6-12, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Sept Week 2 of 5

caloric excess week 4 of 8. 2900 up to 3400kcal. added chicken tenders.

Sun Sept 6

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 rest | db press 70 10x2 sets | bw dips 5x4 sets

* just finished a 4-night work week. catching up on sleep now. been only getting 4-6hrs of sleep in the last few days.

Mon Sept 7

morning
Squats 315-365-405

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 rest | one arm upright row 60 5x1 sets | standing cable face pull 140 10x4 sets
Chest Press smith flat bench press 225 rest | db press 70 10x4 sets | bw dips 10x1, 20x1 sets

Tue Sept 8

morning
Squats 315-365-405

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 rest | one arm upright row 60 5x1 sets | standing cable face pull 120-130 10x2 sets each
Chest Press smith flat bench press 225 rest | db press 70 10x1 sets | bw dips 20x1, 10x2 sets

* too much fatigue from the heavy chest pressing in the pass few weeks. had to cut back on those because my squats are not overshooting even with double day workouts. replace with bw dips with good volumes. heavy seated rowing also replaced with lighter face pulls using tricep rope. need to stop at 140-150 ish because i can't support a heavier weight.

Wed Sept 9

morning
Squats 315-365-405

* stronger this morning than yesterday.  could have gone 425 but prefer to get more recovery going.

afternoon
Squats 315-365-405-455x1, 405x2
Back standing cable face pull 120-130-140 10x2 sets each | standing cable row with tricep rope 120-130-140-150x10, 160-170-180-190x5, 180 5x2 sets
Shoulders db press 70 rest | bw dips 10x2 sets

* was able to plant myself better on the standing cable rows and got 190lb going to 5 reps. too much bracing on that weight and not something id do everyday. 180 is a good top set.
* squats feeling so much better already. stopped the backoff at 405x2 but felt explosive enough to get 4-5 paused reps. going ham on the cable rowing volumes. the rope attachment gets my a good squeeze at the top ROM. i pull the resistance to the back and out at the same time for max contraction of the back muscles.

Thur Sept 10

afternoon
Squats 315-365-405-435x1, 405x2
Back standing cable face pull 120-140 10x1 sets each, 150 5x2 sets, 160x5 | seated cable row 180 5x4 sets
Shoulders seated plate loaded machine press 25lb,25x2,25x3 5x1 sets each | bw dips 10x4 sets

Fri Sept 11

afternoon
Squats 315-365-405-435x1, 405x2
Back seated cable row 180 5x4 sets
Shoulders bw dips 10x4 sets

Sat Sept 12

afternoon
Squats 315-365-405-455x1, 405x2
Back seated cable row 180 5x4 sets
Shoulders bw dips 10x4 sets