Adarq.org

Sept 23-29, 2018

Full Squats - Paused - Maintenance
455 #235 | 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 4 of 4

Sun Sept 23

afternoon
Squats 315-365-405
Shoulders smith machine inclined press 185 20x1 (5s) sets | seated dip machine 135 10x4 sets
Rows seated machine lat pulldown 235-250-270-285 5x1 sets | one arm cable lateral rows 60 5x4 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* my back feels more fresh when i skipped the dips the other day. did machine dips this time to add more recovery to back. i'm not very weak for a sunday afternoon after my 4-night work week. tmrw going to be good. 

Mon Sept 24

morning
Squats 315s-365-405-435
Shoulders smith machine inclined press 185 20x1 (5s) sets | seated dip machine 135 10x4 sets
Rows seated machine lat pulldown 235-250-270 5x1 sets | one arm cable lateral rows 60 5x4 sets, 75 5x2 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315s-365-405-455#234
Shoulders smith machine inclined press 185 20x1 (5s) sets | seated dip machine 135 10x4 sets
Rows seated machine lat pulldown 250 5x4 sets | one arm cable lateral rows 60 5x1 sets, 75 5x2 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* annoying injection pain on my left shoulder from a flu shot yesterday. i very rarely get shots because of needle fear but had too this time for the wife.  it was a 1 inch long and i did not feel anything at that time. needle phobia from all the asthma shots i got when i was a kid.

Tue Sept 25

morning
Squats 315s-365-405-435
Shoulders smith machine inclined press 185 20x1 (5s) sets | seated dip machine 135 10x4 sets
Rows seated machine lat pulldown 250 5x4 sets | one arm cable lateral rows 60-75 5x2 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315s-365-405-455#235
Shoulders smith machine inclined press 185 20x1 (5s) sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 250 5x4 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* even without the bw dips or pullups, there is this constrain little strain on my back when i sleep thats most likely the crushing fatigue from the shoulder pressing even with reduced intensity and longer breaks. need to skip them soon or reduce further to 5x2s to maintain.

Wed Sept 26

morning
Squats 315s-365-405-435
Shoulders smith machine inclined press 185 5x2 sets | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 250 5x4 sets | one arm cable lateral rows 60 5x4 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315s-365-405
Shoulders smith machine inclined press 185 skip | seated dip machine 135 10x2 sets
Rows seated machine lat pulldown 250 5x4 sets, 270 5x1 sets | one arm cable lateral rows 60-75 5x2 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* got more dehydrated than usual because of a little too much peaches in the morning. im a big fruit eater but whenever i go 5 pieces+ of big peaches, the fiber overload drains me too much. was not very weak but decided to take it easy because i'm also working tonight. bw 197.5lb.

Thur Sept 27

afternoon
Squats 315s-365-405
Shoulders smith machine inclined press 185 5x3 sets, 205-225 5x1 sets | seated dip machine 150 10x1 sets
Rows seated machine lat pulldown 250 5x2 sets | one arm cable lateral rows 60-75 5x2 sets
Calves seated calf raise soleus  skip

Fri Sept 28

afternoon
Squats 315s-365-405
Shoulders smith machine inclined press 185 skip | seated dip machine 150-165 10x1 sets
Rows seated machine lat pulldown 250 5x2 sets | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus  4x45lb 10x2 sets

Sat Sept 29

afternoon
Squats 315s-365-405
Shoulders smith machine inclined press 185 5x4 sets | seated dip machine 150-165 10x1 sets
Rows seated machine lat pulldown 250 5x2 sets | one arm cable lateral rows 60 5x2 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 10x2 sets

Sept 16-22, 2018

Full Squats - Paused - Maintenance
455 #233 | 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 4

Sun Sept 16

morning
Squats 315-365-405,
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (5-10-5) | one arm cable lateral rows 50 20x1 sets, 60 5x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315-365-405, 315x5
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (5-10-5) | one arm cable lateral rows 50 20x1 sets, 60-75 5x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* feeling stronger after good sleep. not as strong as last sunday but i should be good by monday afternoon. the bw pullups few days ago did some damage to my back. gym had new cable station and i wanted to try the climbers grips. felt good at the time.

Mon Sept 17

morning
Squats 315-365-405,
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (5-10-5) | one arm cable lateral rows 50 20x1 sets, 60 5x2 sets, 75 50x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* was strong enough for a 435 but it will be a heavy lift.  skipped everything and wait til i'm stronger later.  adding volumes and intensity slowly to my lateral rowing. i did 75lb 10 reps before and it wrecked my rhomboids in a good way but was a very irritating soreness. il build up to it slowly so there is no peak soreness right away.

afternoon
Squats 315-365-405-435 +15
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral rows 60 5x4 sets, 75 50x1 sets
Calves seated calf raise soleus  4x45lb 20x2 sets (10s)

* was stronger but was not as explosive on the 405 as i wanted. 435 went up without a big fight but it was a good call. a 455 would have added too much fatigue. will get it tmrw afternoon.

Tue Sept 18

morning
Squats 315-365-405-435+15
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral rows 50 5x1 sets, 60 5x4 sets
Calves seated calf raise soleus  4x45lb 20x2 sets (10s)

* looking good this morning already. still deciding if i want to beef up my shoulders by going heavier on the seated press or going weighted dips. favoring weighted dips. if i get strained from that, its on the elbows and those don't affect the squats.
 
afternoon
Squats 315-365-405-435 +15
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral rows 60 5x4 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 20x2 sets (10s)

* not very happy with the explosiveness of the 405. it felt the same this morning. i took more rests on the shoulder pressing. should be good to go tmrw otherwise, consistent 435s is not a bad thing too.

Wed Sept 19

morning
Squats 315-365-405-435+15
Shoulders smith machine inclined press 185 20x1 (5s) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral rows 60 5x4 sets, 75 5x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315-365-405-455#233+15
Shoulders smith machine inclined press 185 20x1 (5s) sets | bw dips skip
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* 455 felt very good this afternoon. will do this again by monday.

Thur Sept 20

afternoon
Squats 315-365-405
Shoulders smith machine inclined press 185 20x1 (5s) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

Fri Sept 21

afternoon
Squats 315-365-405
Shoulders smith machine inclined press 185 20x1 (5s) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

Sat Sept 22

afternoon
Squats 315-365-405
Shoulders smith machine inclined press 185 20x1 (5s) sets | bw dips rest
Rows seated machine lat pulldown 220 10x1 sets, 240-250 5x1 sets | one arm cable lateral rows 60 5x4 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

Sept 2-8, 2018

Full Squats - Paused - Maintenance
455 #229 | 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 1 of 4

Sun Sept 2

morning
Squats 315-365-405,
Shoulders smith machine inclined press 185 20x1 (10s) sets, 165 20x3 (10s) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 210-220 20x1 sets (10s) | one arm cable lateral row 50 20x1 sets (10s) | one arm cable seated rows 50 20x2 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

afternoon
Squats 315-365-405,
Shoulders smith machine inclined press 185 20x1 (10s) sets, 165 20x2 (10s) sets | bw dips 20x3 sets (10s)
Rows seated machine lat pulldown 210-220 20x1 sets (10s) | one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  5x45lb 20x1 sets (10s)

Mon Sept 3

morning
Squats 315-365-405,
Shoulders smith machine inclined press 185 20x1 (10s) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 210 20x1 sets (10s), 220 20x2 sets (10s)| one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s)

* volumes of shoulder pressing tiring my lowerback a little. 405 still good but the squat volumes with 315 will get tiring quickly. took it easy this morning on shoulder work so i can squat more later.

afternoon
Squats 315-365-405, 365 10x1 sets (5s)
Shoulders smith machine inclined press 185-165 20x1 (10s) sets | bw dips 20x1 sets (10s)
Rows seated machine lat pulldown 220 20x2 sets (10s)| one arm cable lateral row 50 20x1 sets (10s)
Calves seated calf raise soleus  4x45lb-5x45lb 20x1 sets (10s)

* felt a lot more solid this afternoon on squats. a few more days of 185x10s and il go up 225x5s for shoulder work.

Tue Sept 4

morning
Squats 315-365-405, 365-315 5x1 sets
Shoulders smith machine inclined press 185-165 20x1 (10s) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x2 sets (10s)| one arm cable lateral row 50 20x1 sets (10s), 60 10x1 sets
Calves seated calf raise soleus  4x45lb-5x45lb 20x1 sets (10s)

afternoon
Squats 315-365-405, 365 5x1 sets
Shoulders smith machine inclined press 185 20x1 (10s) sets | bw dips 20x2 sets (10s)
Rows seated machine lat pulldown 220 20x2 sets (10s), 235 10x1 sets | one arm cable lateral row 50 20x1 sets (10s), 60 10x1 sets
Calves seated calf raise soleus  4x45lb-5x45lb 20x1 sets (10s)

Wed Sept 5

morning
Squats 315-365-405, 365 5x1 sets
Shoulders smith machine inclined press 185 20x1 (10s) sets | bw dips 20x2 sets (10s), 20x1 sets
Rows seated machine lat pulldown 220 20x1 sets (10s), 235 10x1 sets, 250 5x1 sets | one arm cable lateral row 50 20x1 sets (10s), 60 10x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s), 5x45lb 10x1 sets

* took wed night off from work because of too much vacation hours. might get the saturday night off also because its my alt labor day holiday. or might just work sat night and get holiday pay.

aftenoon
Squats 315-365-405, 365 5x1 sets
Shoulders smith machine inclined press 185-165 20x1 (10s) sets | bw dips 20x1 sets (10s), 20x2 sets
Rows seated machine lat pulldown 220-235 20x1 sets (10s) | one arm cable lateral row 60 10x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s), 5x45lb 20x1 sets (10s)

Thur Sept 6

morning
Squats 315-365-405, 365 5x1 sets
Shoulders smith machine inclined press 185 20x1 (10s) sets | bw dips 20x1 sets (10s), 20x1 sets
Rows seated machine lat pulldown 235 20x1 sets (10s), 250-270 5x1 sets | one arm cable lateral row 50 20x1 sets (10s), 60 10x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s), 5x45lb 10x1 sets

* body clock is off a little. slept 9pm-1am.  was already very awake so did not bother doing another 1-2hr nap. a good thing so i can have a long sleep today and work later tonight.
* the lowered intensity on the shoulder pressing is helping keep my back fresh for the squats. might just go heavier on dips and keep the smith mid-heavy.

afternoon
Squats 315-365-405, 385 5x1 sets
Shoulders smith machine inclined press 185 20x1 (10-5-5) sets | bw dips 20x1 sets (10s), 20x1 sets
Rows seated machine lat pulldown 235 20x1 sets (10s) | one arm cable lateral row 50 rest
Calves seated calf raise soleus  4x45lb 20x1 sets (10s), 5x45lb 10x1 sets

Fri Sept 7

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders smith machine inclined press 185 20x1 (10-5-5) sets | bw dips 10x1 sets, 20x1 sets
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral row 50 20x1 sets (10), 60 10x1 sets
Calves seated calf raise soleus  4x45lb 20x1 sets (10s), 5x45lb 10x1 sets

Sat Sept 8

afternoon
Squats 315-365-405, 385 5x1 sets
Shoulders smith machine inclined press 185 20x1 (5-10-5) sets | bw dips 10x1 sets, 20x1 sets
Rows seated machine lat pulldown 220 20x1 sets (10s) | one arm cable lateral row 50 20x1 sets (10)
Calves seated calf raise soleus  4x45lb 20x1 sets (10s), 5x45lb 10x1 sets

* only 2 day work this week. will go double workouts again until wed afternoon. been stronger on the squats since i cut down intensity on shoulder pressing. lowerback feeling a lot better without the crushing strain. bw still in the 197.5-198.5 dry.

Aug 19-25 , 2018

Full Squats - Paused - Maintenance
455 #229 | 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

Aug Week 4 of 5

Sun Aug 19

morning
Squats 315-365-405
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3)
Rows seated machine rows 150-180 20x1 sets, 210 20x1 sets (10s) | one arm cable lateral rows 40 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

* skipped the 275 volumes this very early 1am workout because i have an early flight to vegas later. will lift better after i get another nap. 3-day vacation of buffets and lifting and swimming again.

afternoon
Squats 315-365-405
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3), 145 20x2 sets (15-5) | seated dip machine 150-180 20x1 sets, 210 20x1 sets (10s)
Rows seated lat machine pulldown 110 20x2 sets | one arm cable lateral rows 30 20x2 sets (5s)
Calves seated calf raise soleus  3x45lb 20x1 sets

Mon Aug 20

morning
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3), 145 20x2 sets (15-5) | seated dip machine 210-240-270 20x1 sets (10s)
Rows seated machine lat pulldown 110-130 20x1 sets, 150-170 20x1 sets (10s) | one arm cable lateral rows 30-40 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3), 145 20x2 sets (15-5), 145 20x2 sets (10s) | seated dip machine 240 20x1 sets, 240 20x1 sets (15-5)
Rows seated machine lat pulldown 130-150 20x1 sets | one arm cable lateral rows 30-40 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

Tue Aug 21

morning in vegas
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3), 145 20x2 sets (15-5), 145 20x2 sets (10s) | seated dip machine 240 20x1 sets, 240 20x1 sets (15-5)
Rows seated machine lat pulldown 150 20x2 sets | one arm cable lateral rows 30-40 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

* volumes are higher. need to burn more to balance the wynn buffet dinner and breakfast all you can eat. comes free with my stay here so can't complain.
* doing the workout with 1 min between clustered reps and 2 min between each set. flying back to sfo at lunch time. back to 60-70s again down from this 105-110F + vegas dessert summer. vacation hit the spot. the tropicana 24hr fitness has everything i use. the smith is better because the incline faces forward. i get to see my shoulder gains.

afternoon in san francisco
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5s), 185 20x1 sets (10-5s), 155 20x2 sets (10s) | seated dip machine 105-120 20x1 sets
Rows seated machine lat pulldown 150-170 20x1 sets | one arm cable lateral rows 30-40-50 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

* workout felt good after a 4hr nap after the flight back home.

Wed Aug 22

morning
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 205 20x1 sets (5s), 155 20x2 sets (10s) | seated dip machine 105 20x2 sets
Rows one arm cable lateral rows 40-50 20x1 sets (10s) | seated machine lat pulldown 150-170 20x2 sets, 195-210 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

* got lazy doing very high reps on the squat so i added more weight and dropped to 5 reps.  did the clustered 20 with 60 sec rests. might try 365 soon with 2min between the 5 reps.

afternoon
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 205 20x1 sets (5s), 155 20x1 sets (10s)
Rows seated machine lat pulldown 195-210 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

Thur Aug 23

afternoon
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 205 20x1 sets (5s)
Rows seated machine lat pulldown 195 20x4 sets (10s) | one arm cable lateral row 80 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

Fri Aug 24

afternoon
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 205 20x1 sets (5s) | seated machine dips 105 20x1 sets, 120 20x2 sets (10s)
Rows seated machine lat pulldown 195 20x2 sets (10s) | one arm cable lateral row 80 20x2 sets (10s)

* skipped calf raises because machine was taken. had to go to work. 315x20s for 3 straight days now and still not tired.

Sat Aug 25

afternoon
Squats 315-365-405, 315 20x1 sets (5s)
Shoulders smith machine inclined press 185 20x1 sets (5s), 165 20x1 (10s) | seated machine dips 120 20x2 sets (10s)
Rows seated machine lat pulldown 195 20x2 sets (10s) | one arm cable lateral row 80 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets

Aug 12-18 , 2018

Full Squats - Paused - Maintenance
455 #229 | 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

Aug Week 3 of 5

Sun Aug 12

morning
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3)
Rows seated cable row machine 285 20x1 sets (10s) | one arm cable upright rows 75 20x1 sets (10s) | one arm cable rows 75lb 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3), 135lb 20x1 sets (10s)
Rows seated cable row machine 285 20x1 sets (10s) | one arm cable upright rows 40 20x2 sets (10s) |
Calves seated calf raise soleus  3x45lb 20x1 sets

Mon Aug 13

morning
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2), 135 20x2 sets
Rows one arm cable lateral rows 40 20x2 sets (10s) | one arm cable rows 40 20x2 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

* skipped the heavys on the rowing and used 40lb for volumes/recovery.

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3)
Rows one arm cable lateral rows 40 20x2 sets (10s) | one arm cable rows 40 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x1 sets

Tue Aug 14

morning
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (5-4s-3), 135 20x2 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

* skipped all rowing. midback doms needs to go down a little. will do them later.

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2), 135 20x2 sets, 135 20x2 sets (15-5)
Calves seated calf raise soleus  3x45lb 20x2 sets

* back feeling better but it would not be a good idea to doms it back too soon. skipped a day of rowing.

Wed Aug 15

morning
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2), 135 20x2 sets, 135 20x2 sets (15-5)
Rows one arm cable rows high pull 50 20x2 sets (10s) | cable rows high pull wide grip 100 50x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

* had to do some rowing so took it easy on my rhomboids and did more vertical type rowing. did not hurt anything. might go back to my lateral rowing later for more rhomboid gains but will take it easy on the intensity this time. the 75lb x20s using clusters of 10s add fatigue very fast.

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2), 135 20x2 sets, 135 20x2 sets (15-5)  | machine dips 90 20x2 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Thur Aug 16

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2), 135 20x2 sets, 135 20x1 sets (15-5)
Rows seated machine pulldown wide grip 75-90 20x2 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Fri Aug 17

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2), 135 20x1 sets | machine dips 90 20x1 sets
Rows seated machine pulldown wide grip 90 20x2 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Sat Aug 18

afternoon
Squats 315-365-405, 275 20x1 sets (10-5s)
Shoulders smith machine inclined press 205 20x1 sets (6-4s-2), 135 20x2 sets | machine dips 90 20x2 sets
Rows seated machine pulldown wide grip 90 20x1 sets | seated wide grip pulldown high pull 160 20x1 sets (10s) | one arm cable lateral rows 30 20x2 sets (10s), 40 20x1 sets (10s)
Calves seated calf raise soleus  3x45lb 20x2 sets
 

Jul 29 - Aug 4 , 2018

Full Squats - Paused - Maintenance
455 #229 | 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

Jul Week 1 of 5

Sun Jul 29

afternoon
Squats 315-365-405, 225x20 (10s)
Shoulders smith machine inclined press 185 20x2 (5s), 135 20x1 sets
Rows seated cable row machine 240-255(10s) 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1(10s) sets

Mon Jul 30

morning
Squats 315-365-405, 225x20 (10s)
Shoulders smith machine inclined press 185 20x1 (8-4s)
Rows seated cable row machine 240-255-270(10s) 20x1 sets
Calves seated calf raise soleus  3x45lb 20x2 sets

aftenoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x1 (10-5s), 205 10x1 sets (5s)
Rows seated cable row machine 255 20x2 sets, 270 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Tue Jul 31

morning
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x2 (8-4s)
Rows seated cable row machine 255 20x2 sets | one arm cable upright row 40 20x2 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x1 (8-4s), 135 20x1
Rows seated cable row machine 255 20x2 sets | one arm cable upright row 40 20x2 sets
Calves seated calf raise soleus  3x45lb 20x2 sets

Wed Aug 1

morning
Squats 315-365-405, 225x20 (10s)
Shoulders smith machine inclined press 185 20x2 (10-5s), 135 20x1 sets
Rows seated cable row machine 255-270 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

* did not feel like doing 225x20 straight for 3 consecutive workouts. making progress with my inclined smith pressing. once i get to 185 12-4s, i will go up to 205 and start 8-4s again.  thats 8 reps, little rest then 4 reps til i get to 20.

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x1 (10-5s), 135 20x1 sets
Rows seated cable row machine 270 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Thur Aug 2

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x1 (10-5s), 135 20x1 sets
Rows seated cable row machine 270 20x1 sets | one arm cable upright rows 80 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets
 
Fri Aug 3

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x1 (10-5s), 135 20x1 sets
Rows seated cable row machine 270 20x1 sets | one arm cable upright rows 80 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets
 
* same exact thing as yesterday.

Sat Aug 4

afternoon
Squats 315-365-405, 225 20x1 sets, 20x1 (10s) sets
Shoulders smith machine inclined press 185 20x2 sets (8-4s)
Rows seated cable row machine 270-285 20x1 sets | one arm cable upright rows 40-50 20x1 sets
Calves seated calf raise soleus  3x45lb 20x2 sets

Jul 15-21 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 202lb

Jul Week 3 of 4

Sun Jul 15

morning
Squats 315-365-405, 315x3 
Shoulders seated overhead press machine 110 20x3 sets | standing ohp trap bar 65 20x1 sets, 85 20x1 sets
Rows one arm cable upright rows 30 20x4 sets, 40 20x1 sets 
Calves seated calf raise soleus  3x45lb 20x2 sets

afternoon
Squats 315-365-405, 315x3 
Shoulders seated overhead press machine 110 20x2 sets
Rows one arm cable upright rows 40 20x3 sets | one arm cable row low pull 75 20x2 sets 
Calves seated calf raise soleus  3x45lb 20x2 sets

Mon Jul 16

morning
Squats 315-365-405, 315x1 
Shoulders seated overhead press machine 110 20x2 sets 
Rows one arm cable upright rows 40 20x2 sets 50-60 20x1 sets each | one arm cable row high pull 75 20x2 sets
Calves seated calf raise soleus  3x45lb 20x2 sets
Lower Back smith machine RDL 135-185-225 20x1 sets each

afternoon
Squats 315-365-405, 315x1 
Shoulders seated overhead press machine 110-130-150 20x1 sets   
Rows one arm cable upright rows 40 20x1 sets, 50 20x2 sets
Calves seated calf raise soleus  3x45lb 20x2 sets, 4x45lb 20x1 sets
Abs weighted cable situps 25-30 5x1 sets

Tue Jul 17

morning
Squats 315-365-405, 315x1 
Shoulders seated overhead press machine 150 20x2 sets, 110 20x1 sets 
Rows one arm cable upright rows 40 20x2 sets | one arm cable row low pull 75 20x2 sets | seated cable row high pull 100 50x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405 
Shoulders seated overhead press machine 150 20x2 sets, 110 20x1 sets 
Rows one arm cable upright rows 40 20x2 sets | one arm cable row low pull 75 20x2 sets
Calves seated calf raise soleus  3x45lb 20x2 sets

* squats feeling very strong already after a few days of no overhead pressing. might go for 435 tmrw if i still feel this fresh. skipped the backoff for more recovery.

Wed Jul 18

morning
Squats 315-365-405
Shoulders seated overhead press machine 150 20x2 sets, 110 20x1 sets 
Rows one arm cable upright rows 40 20x2 sets, 50 20x2 sets | one arm cable row low pull 75 20x1 sets | seated cable row high pull 100 50x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405
Shoulders seated overhead press machine 150 20x2 sets 
Rows one arm cable upright rows 50 20x1 sets | one arm cable row low pull 75 20x2 sets

Thur Jul 19

afternoon
Squats 315-365-405
Shoulders smith machine close grip decline bench  135-185 20x1 sets 
Rows one arm cable upright rows 50 20x1 sets | one arm cable row low pull 75 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Fri Jul 20

afternoon
Squats 315-365-405
Shoulders smith machine close grip decline bench  185-205 5x4 sets 
Rows one arm cable upright rows 50 20x1 sets | one arm cable row low pull 75 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Sat Jul 21

afternoon
Squats 315-365-405, 315x1
Shoulders seated shoulder press machine 110 20x2 sets
Rows one arm cable upright rows 50 20x1 sets | one arm cable row low pull 75 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Jul 1-7 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 202lb

Jul Week 1 of 4

Sun Jul 1

morning
Squats 315-365-405, 315 20x1 (5s) sets
Shoulders standing bb press 135 20x3 sets | 95 20x1 sets
Rows seated cable rows wide grip neutral high pull 160 20x1 sets, 100 50x1 sets | seated one arm cable rows low pull 75 20x2 sets each
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets
Neck neck curls 150 rest
Spinal Erectors RDL 135 10x2 sets

afternoon
Squats 315-365-405, 315 20x1 (10-5-5) sets
Shoulders standing bb press 135 20x3 sets | 95 20x1 sets
Rows seated cable rows wide grip neutral high pull 100 50x1 sets | seated one arm cable rows low pull 75 20x3 sets each
Calvesseated calf raise soleus 2x45lb+25lb 20x1 sets
Neck neck curls 150 rest
Spinal Erectors RDL 135 10x2 rest

Mon Jul 2

morning
Squats 315-365-405, 315 20x1 (5s) sets
Shoulders standing bb press 135 20x2 sets | 95 20x2 sets
Rows seated one arm cable rows low pull 75 20x2 sets | seated cable rows wide grip neutral high pull 100 50x2 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 10x2 sets, 185 10x2 sets, 225 5x1 sets

* did my rounded back stiff leg DL on the smith. form felt good. stood on top of the bench for full ROM. lowered back until it touched my shoes.

afternoon
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x2 sets
Rows seated one arm cable rows low pull 75 20x3 sets | seated cable rows wide grip neutral high pull 160 20x1 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets
Spinal Erectors smith RDL rest

Tue Jul 3

morning
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 (12-4-4) sets | 95 20x1 sets
Rows seated one arm cable rows low pull 75 20x3 sets | seated cable rows wide grip neutral high pull rest
Calvesseated calf raise soleus 2x45lb+35lb 20x2 sets, 3x45lb 20x1 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 rest

afternoon
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 (12-4-4) sets | 95 20x1 sets
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x4 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 rest

Wed Jul 4

morning
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 (12-4-4) sets | 95 20x1 sets
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x3 sets, 100 50x1 sets
Calvesseated calf raise soleus 3x45lb 20x2 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 rest
 
* skipping the neck curls for a while now. i don't want to over stress my neck/traps area. the volumes of ohp is wrecking my traps too. nothing broken. just fatigue.

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 (12-4-4) sets | 95 20x1 sets
Rows seated one arm cable rows low pull 75 20x3 sets | seated cable rows wide grip neutral high pull 160 rest
Calvesseated calf raise soleus 3x45lb 20x1 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 rest

Thur Jul 5

morning
Squats 315-365-405 
Shoulders standing bb press 135 20x2  | 95 rest
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x2 sets, 100 rest
Calvesseated calf raise soleus 3x45lb 20x2 sets
Spinal Erectors smith RDL 135 rest

* worked the holiday but got home a little early. took a long hot shower and i did not feel tired at all. decided to do another workout without a nap in between. the 405 was a lot heavier than usual as expected but nothing back breaking or regretful. the other lifts did not feel the lack of sleep. kept it to 2 sets without the volume backoffs.

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3  | 95 rest
Rows seated one arm cable rows low pull 75 20x2 sets | seated cable rows wide grip neutral high pull 160 20x1 sets
Calvesseated calf raise soleus 3x45lb 20x2 sets
Spinal Erectors smith RDL 135 rest

Fri Jul 6

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3 (12-4-4)  | 95 20x1 sets
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x3 sets | cable upright rows 50 5x4 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets
Spinal Erectors smith RDL 135 rest

Sat Jul 7

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x2 (12-4-4)  | 95 20x1 sets
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x2 sets | cable upright rows 50 5x2 sets, 60 5x1 sets, 70 50x2 sets, 50 10x2 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets
Spinal Erectors smith RDL 135 rest