Adarq.org

Jan 6-12, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 10

BW 206lb

Jan Week 2 of 5

Sun Jan 6

morning
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets | seated shoulder press machine 50-70-90 10x1 sets, 110-130 5x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* my rear delts are looking thick with all the heavy rowing. need to get more front delt action.

afternoon
Squats 315s-365-405-455,
Shoulders dips bw rest | seated shoulder press machine 110 10x3 sets, 130 10x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets
 
Mon Jan 7

morning
Squats 315s-365-405-455,
Shoulders dips bw 10x3 sets | seated shoulder press machine 110 10x3 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

afternoon
Squats 315s-365-405-455,
Shoulders dips bw 10x3 sets | seated shoulder press machine 110 10x3 sets, 130 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Tue Jan 8

morning
Squats 315s-365-405-455, 405 5x1 sets
Shoulders dips bw 10x3 sets | seated shoulder press machine 110 10x3 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 10x3 sets

* got in a 405x5. feeling very good this morning. could have gotten 6-7 reps.

afternoon
Squats 315s-365-405-455,
Shoulders dips bw rest | seated shoulder press machine 110 10x3 sets, 130 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Wed Jan 9

morning
Squats 315s-365-405-455,
Shoulders dips bw 10x4 sets | seated shoulder press machine 110 10x3 sets, 130 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* still fatigued from yesterday mornings 405x5. i was even weaker today than yesterday afternoon. will get better later.

afternoon
Squats 315s-365-405-455,
Shoulders dips bw rest | seated shoulder press machine 110 10x3 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Thur Jan 10

morning
Squats 315s-365-405-455,
Shoulders dips bw 10x3 sets | seated shoulder press machine 110 10x3 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Fri Jan 11

afternoon
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets | seated shoulder press machine 110 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Sat Jan 13

afternoon
Squats 315s-365-405-455,
Shoulders dips bw 10x2 sets | seated shoulder press machine 110 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Dec 23-29, 2018

Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s. Week 8

BW 204lb

Dec Week 4 of 4

Sun Dec 23

morning
Squats 315s-365-405-455, 405 2x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 20x1 sets

* week 8 of daily 455s. will keep grinding the 405 backoffs and eventually il be able to recover from 5 reps quickly.

afternoon
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 20x1 sets

* legs not fresh for 90%backoffs. took it easy this afternoon.

Mon Dec 24

morning
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

* 24hr fitness closes 2pm today. did a very early 3am workout so i have some time to nap and do a 2nd at 12pm later.  legs starting to feel recovered from the 405s but took it easy again and did the 275 backoffs.

afternoon
Squats 315s-365-405-455, 405-315 5x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* drove an extra 10 min and used a bigger 24hr fitness and it was also packed at 12noon. got very strong after a skipped day of heavy backoffs.  will lift very little tmrw as i'm using my clubhouse gym. everything else is closed.

Tue Dec 25

morning
Squats 315s
Shoulders dips bw rest
Rows one arm cable low lateral rows mid 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest 

Wed Dec 26

morning
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

* another very cold 46F SF morning. one of the first to be at the gym at 6am opening. everything was cold. bar was cold. ill be stronger later.  working 4 days this week. can't pass on the holiday OT.

afternoon
Squats 315s-365-405-455, 315 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets
Calves seated calf raise soleus 4x45lb rest

Thur Dec 27

afternoon
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x2 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Fri Dec 28

afternoon
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 10x1 sets
Rows one arm cable low lateral rows high 80 5x2 sets
Calves seated calf raise soleus 4x45lb rest

* had to cut my little exercises short. gym was closed early because of some emergency water pipe issue. good thing my squats were done already. lots of people pissed.

Sat Dec 29

morning
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 10x2 sets
Rows one arm cable low lateral rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest

* got off a little early from work and got a 2hr nap. did a very cold 41F morning workout. felt alright.

afternoon
Squats 315s-365-405-455, 275 3x1 sets
Shoulders dips bw 20x1 sets
Rows one arm cable low lateral rows high 80 5x2 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

some random girl squatting at my local 24hr l fitness gym. 
 

Dec 2-8, 2018

Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 204lb

Dec Week 1 of 4

Sun Dec 2

afternoon
Squats 315s-365-405-455
Shoulders bw dips 5x4 sets
Rows one arm cable low lateral rows high 70 5x4 sets
Calves seated calf raise soleus 4x45lb rest

Mon Dec 3

morning
Squats 315s-365-405-455, 315 3x2 sets
Shoulders bw dips 5x3 sets
Rows one arm cable low lateral rows high 70 5x4 sets, high pull 60 5x2 sets, 70-90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

afternoon
Squats 315s-365-405-455
Shoulders bw dips 5x3 sets 90 2x1 sets
Rows one arm cable low lateral rows high 70 5x4 sets, high pull 70 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

Tue Dec 4

morning
Squats 315s-365-405-455
Shoulders dips 45lb 5x3 sets
Rows one arm cable low lateral rows high 70 5x4 sets, high pull 75 5x3 sets, 90 5x2 sets
Calves seated calf raise soleus 4x45lb rest

afternoon
Squats 315s-365-405-455
Shoulders dips 45lb 5x2 sets, 90 2x1 sets
Rows one arm cable low lateral rows high 70 5x4 sets, 90 5x1 sets, high pull 75 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Wed Dec 5

morning
Squats 315s-365-405-455
Shoulders dips bw 5x2 sets
Rows one arm cable low lateral rows high 70 5x3, 90 5x1 sets | high pull 75 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

afternoon
Squats 315s-365-405-455
Shoulders dips bw rest
Rows one arm cable low lateral rows high 70 5x3, 90 5x1 sets | high pull rest
Calves seated calf raise soleus 4x45lb rest

Thur Dec 6

afternoon
Squats 315s-365-405-455
Shoulders dips bw 5x2 sets
Rows one arm cable low lateral rows high 70 5x3 sets | high pull 75 rest
Calves seated calf raise soleus 4x45lb rest

Fri Dec 7

afternoon
Squats 315s-365-405-455
Shoulders dips bw rest
Rows one arm cable low lateral rows high 70 5x3 sets | high pull 75 rest
Calves seated calf raise soleus 4x45lb rest

Sat Dec 8

afternoon
Squats 315s-365-405-455, 315 3x2 sets
Shoulders dips bw 5x3 sets
Rows one arm cable low lateral rows high 70 5x4 sets | high pull 75 rest
Calves seated calf raise soleus 4x45lb 5x3 sets

Nov 18-24, 2018

Full Squats - Paused - Maintenance
455 #275 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

Nov Week 3 of 4

Sun Nov 18

afternoon
Squats 315s-365-405-455, 275x3
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 60 5x4 sets, 70 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* did daily 455s this week on my 4-night long work week. il stop counting these now.

Mon Nov 19

morning
Squats 315s-365-405-455, 275x3
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 60 5x4 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

afternoon
Squats 315s-365-405-455, 315x3
Shoulders seated dip machine 150 5x3 sets, 165 5x1 sets
Rows bw pullups close grip neutral 2x1 sets | one arm cable low lateral rows high 60-70 5x2 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

Tue Nov 20

morning
Squats 315s-365-405-455, 275x3
Shoulders seated dip machine 150 5x4 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70 5x4 sets
Calves seated calf raise soleus 4x45lb rest

afternoon
Squats 315s-365-405-455, +10
Shoulders seated dip machine 150 5x3 sets
Rows bw pullups close grip neutral 2x1 sets | one arm cable low lateral rows high 70 5x3 sets, 80 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* finally overpowering the 455. skipped the backoff and see if i can do 465-475 tmrw morning.

Wed Nov 21

morning
Squats 315s-365-405-455 +10
Shoulders seated dip machine 150 5x4 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70 5x3 sets, 80-90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

afternoon
Squats 315s-365-405-455 +10
Shoulders seated dip machine 150 5x3 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70-90 5x2 sets
Calves seated calf raise soleus 4x45lb rest

Thu Nov 22

morning
Squats 315s-365-405-455 +10
Shoulders seated dip machine 150 5x4 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70 5x3 sets, 90 5x2 sets
Calves seated calf raise soleus 4x45lb rest

* worked 7pm-8am last night and slept 8:30am-12:45pm. lifted very early because gym closes at 2am thanksgiving day. was half asleep at the gym but still got my routine done. back home at 2pm and will sleep again to work tonight.

Fri Nov 23

afternoon
Squats 315s-365-405-455
Shoulders seated dip machine 150 5x3 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70 5x3 sets
Calves seated calf raise soleus 4x45lb rest

Sat Nov 24

morning
Squats 315s-365-405-455
Shoulders bw dips 5x2 sets, 10x2 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70 5x4 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

afternoon
Squats 315s-365-405-455
Shoulders bw dips 10x4 sets
Rows bw pullups close grip neutral rest | one arm cable low lateral rows high 70 5x4 sets
Calves seated calf raise soleus 4x45lb rest

* got off early from work and was able to take a few hrs nap in the early morning. took wed off and will not work until thursday night. plenty of time to do double workouts. eating more too and taking my bw  to 204-208lb.

Quote from: LBSS on November 05, 2018, 02:15:29 am

i still think you should enter a PL comp. don't even try to really max, just do it one day instead of regular training. would be really interesting to see how much you can DL with no practice but a big squat and lots of back work.

if he does one, he should just do one event (squat, obviously, lol).

I really love "raw PL" (absolutely nothing, no belt, no wraps etc).

LBSS, check the 198 lb weight class squat record in California:

https://rawpowerlifting.com/wp-content/uploads/2018/07/CALIFORNIA-STATE-POWERLIFTING-RECORDS.pdf




Kingfish, how's your sister's marathoning/running going?

sister still running like forrest jump.

480lb at 198... interesting. there was a time not long ago that i did the 2nd 455 for the day and felt like i could have done 475 instead. i'm pretty good in guessing my near max weight for the day. 

Oct 28 - Nov 4, 2018

Full Squats - Paused - Maintenance
455 #257 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

Oct Week 5 of 5

Sun Oct 28

morning
Squats 315s-365-405
Shoulders smith machine inclined press 225 5x1 sets | seated dip machine 150 5x3 sets, 165 5x2 sets
Rows one arm cable high pull 80 5x3 sets | one arm cable lateral rows 60 5x4 sets, 75 5x2 sets
Calves seated calf raise soleus 4x45lb 5x4 sets, 5x45lb 5x1 sets

afternoon
Squats 315s-365-405
Shoulders smith machine inclined press 225 3x2 sets | seated dip machine 150 5x3 sets, 165 5x2 sets
Rows one arm cable high pull 80 5x4 sets | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus rest

Mon Oct 29

morning
Squats 315s-365-405-455#255
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x3 sets, 165 5x1 sets
Rows one arm cable high pull 80 5x3 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus rest

* i did not physically tire myself at work this week as i'm mostly on the documentation side of work. mostly seating town. i still needed 3 workouts just to get back to the 455. i was off on sat morning. got good sleep on sat day. sat afternoon, sunday am and pm were still "post work" weak.
* its not the muscle. IMO, the mental energy to tense the muscle is the difference here. if i'm well recovered on sleep, i can put more energy in keeping my legs as one solid unit and it always make me feel thicker.

afternoon
Squats 315s-365-405-455#256
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x3 sets, 165 5x1 sets
Rows one arm cable high pull 80 5x3 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus rest

* exact copy of mornings workout. did not plan it. just happened.

Tue Oct 30

morning
Squats 315s-365-405-455#257, 275x3
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x3 sets, 165 5x1 sets
Rows one arm cable high pull 80 5x3 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

afternoon
Squats 315s-365-405,
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x3 sets, 165 5x1 sets
Rows one arm cable high pull 80 5x3 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* was not happy with the explosiveness of the 405. sleep was good. just don't want to use too much this afternoon and burn out tmrw. tmrw will be a good day.

Wed Oct 31

morning
Squats 315s-365-405
Shoulders smith machine inclined press 225 rest | seated dip machine 150-165 5x2 sets
Rows one arm cable high pull 80 5x3 sets, 100 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* still not satisfied with how i overpowered the 405. the 455 would have been a fight. been trying to be healthy and avoid these very near max singles.

afternoon
Squats 315s-365-405
Shoulders smith machine inclined press 225 3x4 sets | seated dip machine 150 5x4 sets
Rows one arm cable high pull 80 rest | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus 4x45lb rest

* something in my lowerback got beat by all these 100lb 1 arm cable high pull. 405 was easy but i can tell that something inside there is not solid. skipped the heavys for today.

Fri Nov 2

afternoon
Squats 315s-365-405, 275 10x1 sets
Shoulders smith machine inclined press 225 3x2 sets | seated dip machine 150-165 5x2 sets, 180 5x1 sets
Rows one arm cable high pull 75 5x2 sets | one arm cable lateral rows 60 rest
Calves seated calf raise soleus 4x45lb rest

Sat Nov 3

afternoon
Squats 315s-365-405, 275 10x1 sets
Shoulders smith machine inclined press 225 rest | seated dip machine 150 5x3 sets, 165 5x2 sets
Rows bw pullups close grip neutral 5x3 sets | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus 4x45lb 5x3 sets, 5x45lb 5x1 sets

Oct 14-20, 2018

Full Squats - Paused - Maintenance
455 #24 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

Sept Week 3 of 5

Sun Oct 14

morning
Squats 315s-365-405, 275 3x1 sets
Shoulders smith machine inclined press 225 5x3 sets | seated dip machine 135 10x3 sets
Rows one arm cable high pull 40-50-60-75 5x1 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus rest

afternoon
Squats 315s-365-405, 275 3x1 sets
Shoulders smith machine inclined press 225 5x3 sets | seated dip machine 135 10x3 sets
Rows one arm cable high pull 60-75-100 5x1 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

Mon Oct 15

morning
Squats 315s-365-405, 275 3x1 sets
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 10x2 sets, 150 10x1 sets
Rows one arm cable high pull 75 5x3 sets, 90 5x1 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus rest

* strong enough for 435 but skipped it for an easier 455 later.

afternoon
Squats 315s-365-405-455#244
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 10x2 sets, 150 10x1 sets
Rows one arm cable high pull 75-90 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

* did not tire or strained anything in the 455. will get good sleep and dinner. see if i can do this again tmrw morning.

Tue Oct 16

morning
Squats 315s-365-405-455#245
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 10x2 sets, 150 10x1 sets
Rows one arm cable high pull 75 5x2 sets, 90 5x1 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb rest

afternoon
Squats 315s-365-405-455#246
Shoulders smith machine inclined press 225 5x3 sets | seated dip machine 135 10x2 sets
Rows one arm cable high pull 75 5x2 sets, 90 5x1 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* i will stop counting the 455lb if i can get it on my working days consistently. even with 2x/day on my non-work days, i still get very weak on the bad side of the week.

Wed Oct 17

morning
Squats 315s-365-405-455#247
Shoulders smith machine inclined press 225 5x3 sets | seated dip machine 135 10x2 sets, 150 10x1 sets
Rows one arm cable high pull 75 5x2 sets | one arm cable lateral rows 60 5x2 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

afternoon
Squats 315s-365-405-455#248
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 rest
Rows one arm cable high pull 75 5x2 sets, 90 5x1 sets | one arm cable lateral rows 60 5x3 sets, 75 5x1 sets
Calves seated calf raise soleus rest


Thur Oct 18

afternoon
Squats 315s-365-405-455#249
Shoulders smith machine inclined press 225 5x4 sets | seated dip machine 135 rest
Rows one arm cable high pull 75 5x3 sets | one arm cable lateral rows 60 5x3 sets
Calves seated calf raise soleus rest

* got the 455. it was heavy. will see if i can be stronger tmrw after i get adjusted to the work schedule.

Fri Oct 19

afternoon
Squats 315s-365-405, 315x3
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 rest
Rows one arm cable high pull 75 5x2, 100 5x1 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus rest

Sat Oct 20

afternoon
Squats 315s-365-405, 315x3
Shoulders smith machine inclined press 225 5x2 sets | seated dip machine 135 rest
Rows one arm cable high pull rest | one arm cable lateral rows 60 5x2 sets
Calves seated calf raise soleus rest

* did not have a lot of time to gym today because of an evening dinner. did little things. still not 455 strong on a worknight. took the night off and will lift again sunday morning.