Adarq.org

Feb 24 - Mar 2, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #11

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

Monday Nov 5, 2018 - start of daily 455s. Week 17

BW 208lb

Feb Week 4 of 4

Sun Feb 24

morning
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 150 20x1 sets, 165-195-210 10x1 sets | seated dip machine 135-150 10x1 sets 
Rows seated double hand row on reverse chest press 150 20x1 sets, 165-195-210 10x1 sets | seated lat pulldown machine 135-150 10x1 sets
Calves seated calf raise soleus 3x45lb 20x1 sets
Cardio - Inclined Walking 2.5mph at 7.5% 15mins HR 112bpm.

* some little muscle in my inner left hip a little off from pushing heavy cryogenic tanks at work. walking normal if my strides are shorter.  did the same when i squat. shorter steps and everything is cool. did 15mins of walking to loosen up and get rid of this anomaly. nothing injured or serious.

afternoon
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x4 sets | seated dip machine 150 10x2 sets 
Rows seated double hand row on reverse chest press 195 10x4 sets
Calves seated calf raise soleus 3x45lb rest

* hips normal again. don't like that feeling of something little hurting in the inner hip area. can't massage it. makes walking very awkward.
 
Mon Feb 25

morning
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets | bw dips 10x3 sets 
Rows seated rows on reverse chest press 195 10x3 sets | seated cable rows high pull 100 20x3 sets
Calves seated calf raise soleus 3x45lb 20x1 sets
Cardio - Inclined Walking 2.5mph at 7.5% 15mins HR 112bpm.

* did more walking because it feels good. i already do a lot of walking at work but can't go wrong with more walking. i dont sweat at this snail pace.

afternooon
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x4 sets | bw dips rest 
Rows seated rows on reverse chest press 195 10x4 sets | seated cable rows one arm 20-40-60 10x1 sets
Calves seated calf raise soleus 3x45lb 10x2 sets

Tue Feb 26

morning
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x4 sets | bw dips 10x1 sets 
Rows seated cable rows one arm 25-50 10x1 sets, 60-70-80 5x1 sets
Calves seated calf raise soleus 3x45lb 10x3 sets
Cardio - Inclined Walking 2.5mph at 7.5% 15mins HR 115bpm.

afternoon
Squats 315s-365-405-455, 405x5
Shoulders seated chest press machine 195 10x3 sets 
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 3x45lb rest

* could have gotten a 475 but i stayed with the plan of consistent volumes. felt like i could have done 7 paused reps of 405. i did not tire much. will get 405x2 tmrw morning.

Wed Feb 27

morning
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets | bw dips 10x1 sets 
Rows seated cable rows one arm 60-70 10x2 sets, 60 15x1 sets
Calves seated calf raise soleus 3x45lb 20x1 sets

* felt the fatigue from the 405x5 but it was not enough to skip the 405x2. i was planning on doing a backoff 60lb x20 on the one arm rowing but my grip called it at 15.

afternoon
Squats 315s-365-405-475#11, 405x2
Shoulders seated chest press machine 195 10x3 sets
Rows seated cable rows one arm 60 10x2 sets
Calves seated calf raise soleus 3x45lb rest

* back to back very strong afternoon. i changed my mind. i went for the 475 instead of more planned 405 backoff volumes and it looked like on vid that i could have done 495. will upload later.

475x1
<a href="http://www.youtube.com/watch?v=0E8OL2Oq_7Q" target="_blank">http://www.youtube.com/watch?v=0E8OL2Oq_7Q</a>

Thur Feb 28

afternoon
Squats 315s-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets   
Rows seated cable rows one arm 60 10x3 sets
Calves seated calf raise soleus 3x45lb rest

Fri Mar 1

afternoon
Squats315-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets   
Rows seated cable rows one arm 60 10x3 sets
Calves seated calf raise soleus 3x45lb rest

Sat Mar 2

afternoon
Squats315-365-405-455, 405x2
Shoulders seated chest press machine 195 10x3 sets, 210-225-240 10x1 sets, 255-270 5x1 sets   
Rows seated cable rows one arm 60 10x3 sets, 70 10x1 sets
Calves seated calf raise soleus 3x45lb 10x3 sets, 4x45lb 5x2 sets

* took wed night off at work next week. will not work til thur night. did many things for the pushing this afternoon.

Feb 10-16, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #10

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

Monday Nov 5, 2018 - start of daily 455s. Week 15

BW 208lb

Feb Week 2 of 4

Sun Feb 10

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x2 sets, 135 20x1 sets | seated chest press 120 20x1 sets
Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x2 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* felt a little stronger than yesterday but not very strong yet. might stay with 455 later this afternoon. vid of most recent 475 this monday or latest tuesday.

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x4 sets | seated chest press 120 20x1 sets
Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

Mon Feb 11

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x4 sets, 135 20x1 sets 
Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x4 sets, 135 20x1 sets 
Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* been feeling under the weather for 1.5 days now. dehydrated a little and feeling tired. got very good sleep this afternoon thats why i was able to maintain my routine. no 475 when i'm not thick. will start eating better when i recover from the colds. very cold SF temps in the last few days.

Tue Feb 12

morning
Squats 315s-365-405
Shoulders smith tricep bench press 275 3x4 sets, 135 20x1 sets 
Rows one arm cable rows high 80 5x2 sets | double arm row reverse chest press machine 105-120 20x1 sets
Calves seated calf raise soleus 4x45lb rest

* skipped the 455 this morning for better recovery. i could have gotten it but it will be a fight. still recovering from the colds. will do better later.

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x2 sets, 135 20x1 sets 
Rows one arm cable rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* been sleeping a lot. bw still dropped 5+lbs from the colds. not 100% but getting better. still have little appetite. dropped the one arm rowing from 90 to 80.

Wed Feb 13

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x2 sets, 135 20x1 sets 
Rows one arm cable rows high 80 5x4 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* feeling a little better than yesterday so i went for the 455 top set. still not 100% until the end of the week. i probably lowered my immune system getting excited and doing so many 475s last week. little cold virus did damage. will get more sleep. took some days off work. can't be inside cleanroom anyway with the colds.

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x2 sets, 135 20x1 sets 
Rows one arm cable rows high 80 5x3 sets, 50 20x1 sets
Calves seated calf raise soleus 4x45lb rest

Thur Feb 14

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x4 sets 
Rows one arm cable rows high 80 5x3 sets | seated reverse chest press machine 120-135 20x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x4 sets 
Rows one arm cable rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Fri Feb 15

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x4 sets 
Rows one arm cable rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* will start work tonight and this is only 1 day of work this week. took 2 days vacation on a 3-day week. bw doing well again. not dehydrated and feeling a lot better now.

afternooon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x2 sets 
Rows one arm cable rows high 80 5x3 sets
Calves seated calf raise soleus 4x45lb rest

Sat Feb 16

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x2 sets 
Rows one arm cable rows high 80 5x3 sets | seated double hand row on reverse chest press 135-150 20x1 sets
Calves seated calf raise soleus 4x45lb rest

* not sick anymore. desperately need to add some backoff sets on the squats.

Feb 3-9, 2019

Full Squats - Paused - Maintenance
455 #275 | 465 #5 | 470 #1| 475 #10

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

Monday Nov 5, 2018 - start of daily 455s. Week 14

BW 206lb

Feb Week 1 of 4

Sun Feb 3

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x3 sets
Rows one arm cable rows high 90 5x3 sets, 100 5x1sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* very early 3am workout. will do an early afternoon too after my sleep.

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x3 sets
Rows one arm cable rows high 90 5x3 sets, 100 5x1sets
Calves seated calf raise soleus 4x45lb 5x3 sets

* 475 top single not so far out. 455 getting so much easier lately. skipped the 405x2-3s and will try the 475 later if i get another good sleep after this superbowl party.

night
Squats 315s-365-405-465#5
Shoulders smith tricep bench press 275 3x3 sets | seated chest press machine 90 40x1 sets
Rows one arm cable rows high 90 5x3 sets | double arm row high pull wide 50 40x1 sets
Calves seated calf raise soleus 4x45lb rest

* i would have made the 475 but didn't want to overexert so took it the sure way and went for 465. it went up like 455. will take it easy again tmrw morning and go for the 475 if all goes to plan.  did some volume backoffs.

Mon Feb 4

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x3 sets
Rows one arm cable rows high 90 5x3 sets | double arm row high pull wide 100 20x2 sets
Calves seated calf raise soleus 4x45lb rest

afternoon
Squats 315s-365-405-475#8
Shoulders smith tricep bench press 275 3x3 sets
Rows one arm cable rows high 90 5x3 sets | double arm row high pull wide 100 20x2 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* did the 475 with the safety pins. went up like a routine heavy 455. might do it again tmrw afternoon. skipping the backoff 405 for maximum recovery.

Tue Feb 5

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x3 sets, 135 20x1 sets | seated chest press 90 20x2 sets
Rows one arm cable rows high 90 5x3 sets | double arm row high pull wide 100 20x1 sets, shoulder width 100 10x2 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

afternoon
Squats 315s-365-405-475#9
Shoulders smith tricep bench press 275 3x4 sets, 135 20x1 sets
Rows one arm cable rows high 90 5x3 sets | double arm row high pull wide 100 20x1 sets
Calves seated calf raise soleus 4x45lb rest

* the 475 this afternoon felt like yesterday. no big struggle. could have maxed at 485-490. the 455 this morning used a bit more effort than this 475.

Wed Feb 6

morning
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x3 sets, 135 20x2 sets
Rows one arm cable rows high 90 5x3 sets | double arm row high pull shoulder width neutral 100 20x2 sets
Calves seated calf raise soleus 4x45lb rest

afternoon
Squats 315s-365-405-475#10
Shoulders smith tricep bench press 275 3x3 sets, 135 20x1 sets
Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x1 sets
Calves seated calf raise soleus 4x45lb rest

* did the 475 outside the rack. did not struggle at all.

Thur Feb 7

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 5x2 sets, 135 20x2 sets
Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x2 sets
Calves seated calf raise soleus 4x45lb rest

Fri Feb 8

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 5x2 sets | seated chest press 90 20x2 sets
Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x2 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

Sat Feb 9

afternoon
Squats 315s-365-405-455
Shoulders smith tricep bench press 275 3x2 sets, 135 20x1 sets | seated chest press 90-105 20x1 sets
Rows one arm cable rows high 90 5x2 sets | double arm row high pull shoulder width neutral 100 20x2 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

* the 275 5x2 sets on tricep bench yesterday got me fried today. not working tonight so only 3 day work week again. everything felt heavy. had to do the 455 inside the pins because i did not feel solid and tight. 455 felt heavier than the 475s. will rest good and eat well.

Jan 20-26, 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 12

BW 206lb

Jan Week 4 of 5

Sun Jan 20

morning
Squats 315s-365-405
Shoulders seated chest press machine 225 10x4 sets | smith shoulder width bench press 135-185-225 5x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

* the 2 sets of triple 405 yesterday got me tired. 405 was not as explosive. 435 would be max. and it would be ugly. stopped at 405 and be stronger in the afternoon after more sleep.

afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith shoulder width bench press 185 5x1 sets, 225 5x4 sets, 275 3x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* was a little afraid this morning because its been a while since i was this fatigued. i did not feel solid at all on the morning 405. this afternoon went so much better than i thought. was a routine strong day again.

Mon Jan 21

morning
Squats 315s-365-405-455,
Shoulders smith shoulder width bench press 225 5x3 sets,  275 3x1 sets
Rows one arm cable low lateral rows high 80 5x4 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith shoulder width bench press 225 5x3 sets,  275 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb rest

* progressing nicely on the tricep flat bench press.

Tue Jan 22

morning
Squats 315s-365-405-455,
Shoulders smith shoulder width bench press 275 3x4 sets, 255 5x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 10x2 sets

* i do not feel any DOMS at all on my pecs doing these 225+ shoulder width flat bench press. its a good thing. front delts get most of the action.

afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith shoulder width bench press 275 3x2 sets, 255 5x1 sets, 225 5x3 sets, 10x1 sets
Rows one arm cable low lateral rows high 80 5x3 sets, 90 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

Wed Jan 23

morning
Squats 315s-365-405-455,
Shoulders smith shoulder width bench press 275 3x3 sets, 255 5x1 sets
Rows one arm cable low lateral rows high 80-100 5x3 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

afternoon
Squats 315s-365-405-455,  405x3
Shoulders smith shoulder width bench press 275 3x2 sets, 225 10x1 sets, 5x1 sets
Rows one arm cable low lateral rows high 80-100 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Thur Jan 24

afternoon
Squats 315s-365-405-455, 405x3
Shoulders smith shoulder width bench press 275 3x2 sets, 225 5x1 sets
Rows one arm cable low lateral rows high 80-100 5x1 sets
Calves seated calf raise soleus 4x45lb rest

Fri Jan 25

afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith shoulder width bench press 275-255 3x2 sets
Rows one arm cable rows high 90-100 5x1 sets
Calves seated calf raise soleus 4x45lb 5x3 sets

Sat Jan 26

afternoon
Squats 315s-365-405-455, 405x2
Shoulders smith shoulder width bench press 275 3x2 sets
Rows one arm cable rows high 90 5x3 sets
Calves seated calf raise soleus 4x45lb 5x2 sets

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