Adarq.org

Dec 31 - Jan 6, 2018

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 190-192lb

Jan Week 1 of 5

Sun Dec 31

morning
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 185lbx5-5, 205lbx5-5-5-5
Vertical Pull lat machine pulldown wide grip neutral 225lbx5
Horizontal Pull standing one arm cable rows 60lbx5-5-5-5, 75lbx5-5-5-5
Calves seated calf machine soleus 5x45lbx5, 6x45lbx5-5-5-5 | standing smith machine calf raises 405lbx5-5-5-5

* bw up quickly to 192-194 after bananas and cashew combo in my protein shake. must be carb depleted. i will try 245lb on the smith later for my  close grip pressing. when i get my bw stable in the 194s, i will go for 385-405sx5 again.

afternoon
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 205lbx5-5, 225lbx5-5
Vertical Pull star trac lat machine pulldown wide grip neutral 225lbx5, 240lbx5, 255lbx5
Horizontal Pull standing one arm cable rows 75lbx5-5

* did not get a long sleep. had to wake up a little early because of gym holiday closing time. was feeling good on the lifts but still have some little thing wrong with my right elbow on upright rows. used the star trac lat machine for pulldowns - one with the widening handles on full ROM. (diverging).
* was happy on how i blasted the squat routine without any breaks other than changing the weights. gym was packed and don't want to be an ass camping there while everyone is waiting. took my less than 10mins to do the squat. 3 mins of that is changing to my romaleos.
* going costco now to buy some steaks to welcome 2018.
 
Mon Jan 1

morning
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 185lbx5-5, 205lbx5-5-5-5, 225lbx5
Horizontal Pull standing one arm cable rows 75lbx5-5-5-5, 80lbx5-5
Calves seated calf machine soleus 5x45lbx5-5-5-5

192lb post workout. still have abs. will go 194-196 and maintain again.


afternoon
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 205lbx5, 225lbx5-5-5-5
Horizontal Pull standing one arm cable rows 80lbx5-5, 90lbx5, 100lbx5
Calves seated calf machine soleus 5x45lbx5-5, 6x45lbx5-5-5-5
Abs weighted cable situps 30lbx5-5-5-5

Tue Jan 2

morning
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 225lbx5-5-5-5, 255lbx2
Horizontal Pull standing one arm cable rows 80lbx5-5
Vertical Pull seated lat pulldown machine 120lbx5-5-5-5, 180lbx5-5
Calves seated calf machine soleus 5x45lbx5-5, 6x45lbx5-5

* felt strong on the pressing already in the morning. skipped the 205s and went straight to 225lb. did my volume 5s and then tried 255 after the last set of 225 still felt not so heavy. could probably get 3-4 on 255 when fresh. taking it easy with the rowing. waiting for my right elbow to be 100%.

afternoon
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 225lbx5-5-5-5, 245lbx5
Horizontal Pull standing one arm cable rows 75lbx5-5-5-5, 100lbx5
Calves seated calf machine soleus 5x45lbx5, 6x45lbx5-5-5-5

* good progress on the close grip inclined bench pressing. squats are also feeling good. bw 192-194lb. will top set 435s when i get my weight stable at 194ish.

Wed Jan 3

morning
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 225lbx5-5-5-5
Horizontal Pull standing one arm cable rows 75lbx5-5-5-5
Vertical Pull seated lat pulldown machine 135lbx5, 150lbx5, 165lbx5, 180lbx5
Calves seated calf machine soleus 5x45lbx5-5-5-5, 6x45lbx5

* bw now in the 190s steady. did some calorie/macro counting and i'm at ~ 3700kcal/day for steady gains.

protein shake recipe: 1280
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each)
1 cup cashew 170
5g creatine mono 0

protein - 50 powder, 16 nuts, 8 cashiew = 74g
chicken thigh 18g
total protein per meal - 92g
protein per day 184g
 
home cooked meal - 580
2 grilled chicken thigh - 480 (240 each)
0.5 cup rice 100

total kcal per day - 3720
2x protein shake 2560 (1280x2)
2x cooked meal 1160 (580x2)

this 3720 is max calories per day. goes down during workdays. cannot get food coma from the heavy banana loaded protein shake at work.

afternoon
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 225lbx5-5-5-5
Vertical Pull seated lat pulldown machine 150lbx5, 165lbx5, 180lbx5, 210lbx5, 225lbx5, 240lbx5, 255lbx5
Calves seated calf machine soleus 5x45lbx5-5, 6x45lbx5-5

Thur Jan 4

afternoon
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 225lbx5-5-5-5
Horizontal Pull standing one arm cable rows 75lbx5-5-5-5

Fri Jan 5

afternoon
Squats 315s-365-405-315x5
Vertical Push smith machine bench press close grip 225lbx5-5, 245lbx5-5
Horizontal Pull standing one arm cable rows 75lbx5-5, 85lbx5-5

* slight gout symptoms on my right foot possibly from the nut overdose. 6 servings of cashew+ peanuts daily is too much for me. had to cut back now to just 4 bananas and 2 protein scoops for my post workout shake. bw 192-194lb. right elbow now almost 100%. will start pulling heavier on the lat pulldown machine and cable rowing. calves skipped until i get my right foot fixed.

Sat Jan 6

afternoon
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 225lbx5-5-5-5
Rows standing one arm cable rows 75lbx5-5-5-5, 85lbx5-5
Pullups seated lat pulldown machine 225lbx5-5

* 194lb dry after a 6hr nap. besides the little gout i have on my right foot, i feel very strong this afternoon even after coming off a 3-day work week.
* 245x5s yesterday on shoulder work got me a little tired on that. rowing feeling almost 100% good on right elbow. will add the upright row tmrw morning and see if im fixed.

Dec 17-23, 2017

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 192-194lb

Dec Week 3 of 4

Sun Dec 17

morning
Squats 315s-365-405-315x5-5
Vertical Pull bw chins wide neutral x20
Vertical Push standing shoulder one arm landmine press 2x45lbx5-5
Horizontal Pull seated wide grip cable rows 255lbx5-5
Calves standing calf raises smith 225lbx5-5, 315lbx5-5-5-5
Abs weighted cable situps 30lbx5-5, 35lbx5-5

afternoon
Squats 315s-365-405-315x5-5
Vertical Pull bw chins wide neutral x20
Vertical Push standing shoulder one arm landmine press 1x35lb+25lbx5-5, 1x45lb+35lbx5-5
Horizontal Pull seated wide grip cable rows 240lbx5-5
Calves standing calf raises smith 315lbx5-5-5-5

Mon Dec 18

morning
Squats 315s-365-405-315x5-5
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide grip 240lbx5-5
Calves standing calf raises smith 315lbx20

afternoon
Squats 315s-365-405-315x5-5-5-5
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide grip 240lbx5
Horizontal Push seated chest press machine reverse grip 135lbx10, 150lbx5, 180bx5, 195lbx5

* gym too crowded lately. had to use the chest press machine because so many people are rowing on the landmine press area. i made sure i didn't tire my lower back on the pressing. i'm only making contact with the back support at the area where i put the weight of the bar when i squat. form looks like a decline bench but seated.

Tue Dec 19

morning
Squats 315s-365-405-315x5-5-5-5
Vertical Pull bw chins wide neutral x20
Calves standing calf raises smith 315lbx10-10-10-10
Horizontal Push seated chest press machine reverse grip 135lbx10-10, 150lbx5, 180bx5, 195lbx5

* will have a 3 day lake tahoe skiing trip. theres a good gym there at the olympic village so no problems keeping up with my routine. been weeks now of doing x20 bw pullups at least 1-2x per day. no elbow issues. been getting weaker on the weighted latpulldowns. i was already at 270-385-300 but now at a comfortable 240-255lb. will go heavier again when i start skipping these straight bw to 20 set. i do them straight to 12, and singles the rest while continuing to hang on the bar.

afternoon
Horizontal Pull wide grip cable rows one arm
Horizontal Pull wide grip cable rows 
Vertical Push cable shoulder press using straight bar attachment 120lbx5s max   
Vertical Pull one arm cable upright rows

* did not have a squat rack at my buildings little fitness center. did not bother going to another gym to squat because i got good volume already in the morning, and i did not get as much daytime sleep as i'm used to. used a matrix multi cable machine and it got the job done.
* did not bother logging exact weights because the machine has some weird denomination on the plate stack. stayed at 10s for sets on warmups and kept to 5 progressing the weight up.

Wed Dec 20

morning
Squats cable station straight bar full squats paused x5s
Horizontal Pull wide grip cable rows 
Vertical Push cable shoulder press using straight bar attachment   

afternoon
Horizontal Pull wide grip cable rows 
Vertical Push cable shoulder press using straight bar attachment   
Vertical Pull one arm cable upright rows
Cardio inclined walking 4.5%, 4mph. 15 mins. HR 133max

Thur Dec 21

morning
Squats 315s-365-405-315x5-5
Horizontal Pull seated machine rows nautilus nitro 215lbx5-5, 245lbx5-5-5-5
Vertical Push seated machine press 135lbx5-5, 150lbx5, 180lbx5, 195lbx5
Vertical Pull seated machine pulldown nautilus nitro 215lbx5-5, 245lbx5-5
Calves standing calf machine 200lbx5-5, 290lbx5-5-5-5

* got very good sleep after a dinner of smoked ribs and bbq. woke up and the little squaw valley fitness center is not going to cut it. had to drive at 14F freezing weather about 10mins to a tahoe city gym. got decent reviews but was expecting at least a smith machine so i can do heavier squats. the cable station squats i've been doing is not very comfortable. i have to start at the bottom position because of the straight bar attachment connected to two low pulleys. thats the only way i can work the squats on that matrix multi station machine.
* very surprised that this local gym has everything i need and some more. it has a GHR bench and my favorite line of machines - nautilus nitro series. its an old school line but the individual handle design helps a lot with full ROM while still have a solid two arm balance.

* individual handles can pivot out for best ROM while still giving you the feeling of a double hand movement because the resistance is coming from a single point. double hand movement makes you lift more weight. no balancing and just solid bracing with the legs.
* my favorite thing. too bad most full stacks at 245lb


* local tahoe gym. a sante fitness


afternoon
Squats 315s-365-405-315x5-5-5-5
Vertical Pull bw chins wide grip neutral bwx20 | seated lat machine pulldown wide grip 240lbx5
Vertical Push seated machine press 135lbx5-5, 150lbx5, 180lbx5, 195lbx5
Calves standing smith machine calf raises 315lbx5-5, 405lbx5-5-5-5, 455lbx5

* back to SF. 4hr late afternoon nap and i'm back at it.

Fri Dec 22

morning
Squats 315s-365-405-315x5-5
Vertical Pull bw chins wide grip neutral bwx20 
Horizontal Pull seated cable rows wide grip neutral 225lbx5, 240lbx5, 255lbx5, 270lbx5
Vertical Push seated machine chest press 135lbx5, 150lbx5, 180lbx5, 195lbx5 | dips bwx20
Calves standing smith machine calf raises 315lbx5, 405lbx5-5-5-5

afternoon
Squats 315s-365-405-315x5-5
Vertical Pull bw chins wide grip neutral bwx20 
Horizontal Pull seated cable rows wide grip neutral 240lbx5, 255lbx5
Vertical Push seated machine chest press 180lbx5, 195lbx5, 225lbx5
Calves seated calf raise soleus 5x45lbx5-5-5-5, 6x45lbx5

Sat Dec 23

morning
Squats 315s-365-405-315x5-5
Vertical Pull bw chins wide grip neutral bwx20 
Horizontal Pull seated cable rows wide grip neutral 240lbx5-5
Vertical Push seated machine chest press 180lbx5, 195lbx5 | dips bwx20 | seated smith machine shoulder press 135lbx5-5-5-5, 185lbx5
Calves standing smith machine calf raises 405lbx5-5, 455lbx5, 495lbx5
Abs weighted cable situps 30lbx5, 35lbx5, 40lbx5

afternoon
Squats 315s-365-405-315x5-5
Vertical Pull bw chins wide grip neutral bwx20 
Vertical Push seated machine chest press 180lbx5, 195lbx5, 225lbx5, 240lbx5
Calves seated calf raise soleus 5x45lbx5-5-5-5, 6x56lbx5

* been sick since wed with colds. not used to very cold weather at lake tahoe. did not affect my workouts. still getting good sleep. just annoying that i'm coughing.

Dec 3-9, 2017

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 192-194lb
exercise selection:

Dec Week 1 of 4

Sun Dec 3

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20
Vertical Pull seated lat pulldown wide neutral 210lbx5, 225lbx5-5, 240lbx5-5, 255lbx5
Vertical Push seated chest press  reverse grip 135lbx10, 165lbx5-5, 195lbx5
Vertical Push standing cable chest press 10lbx10-10, 20lbx5-5, 25lbx5-5, 30lbx5-5
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5-5-5

* don't like the crushing feeling on my mid back from the chest pressing. nothing is sore or broken but i can feel something on my back is getting fatigued supporting the negatives of the 185lb+ on the smith pressing. did narrow reverse grip pressing on the cable station. it should work because i'm not pressed into anything. the seated chest press also works because i'm only pressing on the back support with my upperback.
* very strong on the wide grip pullups. was also able to hinge myself better on the lat pulldown by squeezing my legs inside the machine for solid bracing. machine tops out at 300lb. i was able to get full ROM on the 255lbx5. it felt heavy but i can get to 270lb soon. 300lb (bw+110lb)  at max stack is a good goal.

Mon Dec 4

morning
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20
Horizontal Pull seated lat pulldown wide neutral 240lbx5, 255lbx5
Horizontal Pull seated hammerstrength iso row one arm 1x45lbx5-5, 2x45lbx5-5, 3x45lbx5-5
Vertical Push standing shoulder one arm landmine press 45lbx5-5-5-5, 45lb+25lbx5-5
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5

* squats feeling better now. will go for 405x4 again later. bw 190lb-192lb. cannot maintain 194lb+ without forcefully eating a lot more.
* did landmines again for shoulder work. i remember that these don't tire the back. only stopped before because i went too heavy at 2x45lb per arm and eventually tire my obliques. the hammerstrength row machine is right there next to the landmine press so i did some light reps for pull balance. i prefer the seated horizontal pulling with the wide grip attachment but hesitating on doing them regularly because i might possibly tire my lowerback supporting the weight.

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide grip neutral 240lbx5, 255lbx5
Horizontal Pull seated cable rows wide grip 120lbx10, 150lbx5, 180lbx5, 210lbx5
Vertical Push standing shoulder one arm landmine press 45lbx5-5-5-5, 45lb+25lbx5-5
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5

* will do my 405x4 tmrw. did not have the squat rack this afternoon. the gym was too busy. don't want to overexert and force a rep more than i have too i there were no pins.

Tue Dec 5

morning
Squats 315s-365-405x4-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 240lbx5, 255lbx5, 270lbx5
Vertical Pull cable upright rows 100lbx10-10
Horizontal Pull seated cable rows wide grip 180lbx5, 195lbx5
Vertical Push standing shoulder one arm landmine press 45lbx5-5-5, 45lb+25lbx5-5, 45lb+35lbx5
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5, 7x45lbx5

* found a more effective way to hinge my legs on the lat pulldown station comfortably. was able to get 270lbx5s without any problems. could get 285lbx5 soon. and 300 full stack in a couple of more weeks.

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 255lbx5, 270lbx5
Vertical Pull cable upright rows 100lbx10
Horizontal Pull seated cable rows wide grip 180lbx5, 195lbx5, 210lbx5, 225lbx5, 240lbx5, 255lbx5
Vertical Push standing shoulder one arm landmine press 45lbx10-10
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5-5-5
 
* getting very strong on the rowing.

Wed Dec 6

morning
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | skip - seated lat pulldown wide neutral 240lbx5, 255lbx5, 270lbx5
Vertical Pull one arm cable upright rows 60lbx10, 80lbx5, 100lbx5, 120lbx5, 140lbx5
Horizontal Pull seated cable rows wide grip 225lbx5-5
Vertical Push standing shoulder one arm landmine press 45lbx10-10, 45lb+25lbx5, 45lb+35lbx5
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5-5-5

* the cable upright rows yesterday using the short straight bar attachment on the low pulley station did not feel very good so i stopped at a single set of 10. i got tired from the heavy pulling and when i went to finish off with side shoulder pulling, the movement felt very unsmooth. did volumes of one arm pulling and this felt tons smoother. only problem is my right pulling is a lot weaker.
* landmine shoulder pressing still working.

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 255lbx5, 270lbx5
Vertical Pull one arm cable upright rows 80lbx10, 100lbx10
Vertical Push standing shoulder one arm landmine press 45lbx10, 45lb+25lbx5-5
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5

* strong for 405+ this afternoon but prefer to stay with bare minimum routine again until i get heavier a little.

Thur Dec 7

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 255lbx5, 270lbx5, 285lbx5, 300lbx5
Vertical Pull one arm cable upright rows 80lbx10, 100lbx10
Vertical Push standing shoulder one arm landmine press 45lbx10, 45lb+25lbx5-5

Fri Dec 78

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 255lbx5, 270lbx5, 285lbx5
Vertical Push standing shoulder one arm landmine press 45lbx10, 45lb+25lbx5, 2x45lbx5-5

* will see how much more stronger my squats are after this 2-3 day deload. pullups are very strong.

Sat Dec 9

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 255lbx5-5
Vertical Push standing shoulder one arm landmine press 45lbx10, 45lb+25lbx5-5-5-5
Vertical Pull one arm cable upright rows 80lbx10, 100lbx10

no. done some weeks of serious sprinting / sled dragging but got too burned to attempt a PR.  i know i'm very quick on the first 3-4 steps because i'm faster than most quick point guards on a fastbreak when i was playing bball.

just curious, do you still maintain your SVJ? have seen parts of your log, and seems like you're focused completely on just lifting now

still in the mid to high 30s the last time i did them (not more than 2 months ago). i'm very strong lately on the squat and that started after the last cycle of SVJs.

i'm closing in again to a 2.4+ bw squat ratio. my best jumps starts happening at this level of strong. 

Nov 12-18, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 192-194lb
exercise selection:
Vertical Pull bw chins wide x12-4-4
Vertical Pull seated lat machine pulldown 150x10, 180x10
Abs weighted situps 30lb x8-6-6
Vertical Push bw dips x20
Vertical Push cybex machine seated shoulder press 165 x7-6-7

Nov Week 3 of 5

Sun Nov 12

morning
Squats 315-365-405, 405 x4
Vertical Pull bw chins wide x12-4-4
Horizontal Push seated chest press machine 150lbx10, 165lbx10, 180lbx10, 195lbx10, 210lbx5
Horizontal Pull seated wide grip cable row 180lbx10, 195lbx10, 210lbx5
Calves seated calf raise soleus 5x45lbx10, 5x45lb+25lbx10, 6x45lbx10
Abs weighted situps 30lb x10-7-3

* using the new wide grip neutral cable attachment for my rows. i prefer wide because i can feel more pulling done by the back. i gave up on the vertical pressing for shoulders. anything heavyish always gives me that crushed feeling in my lowerback which makes me feel less solid on the squat. the seated shoulder press machine worked but i ran out of resistance. moved to smith or bbell and the stress is there again. not stressed enough to affect my squat routine because i was paying attention to the intensity of shoulder pressing but the fatigue is there again. skipped for now and more focus on seated close grip chest press.

afternoon
Squats 315-365-405, 405 x4
Vertical Pull bw chins wide x12-4-4
Horizontal Push seated chest press machine 180lbx10
Horizontal Pull seated wide grip cable row 195lbx10, 210lbx5, 225lbx5
Calves seated calf raise soleus 5x45lbx10, 5x45lb+25lbx10, 6x45lbx7-3

* feeling good soreness on my rhomboids. this new wide grip attachment for the rows is hitting the spot.

Mon Nov 13

morning
Squats 315-365-405, 405 x4
Vertical Pull bw chins wide x12-4-4
Horizontal Push seated chest press machine 180lbx10
Horizontal Push seated hammerstrength iso chest press 45lbx10, 45lb+25lbx10
Horizontal Pull seated wide grip cable row 195lbx10
Calves seated calf raise soleus 5x45lbx10, 5x45lb+25lbx10, 6x45lbx10

* legs very strong this morning. bw consistent 192-194lb. could have gotten the 5th paused 405. will go for 5 in the afternoon if i feel the same.

afternoon
Squats 315-365-405, 405 x4
Vertical Pull bw chins wide x14-6
Vertical Pull cable upright rows 100lb x10-10
Horizontal Push seated hammerstrength iso chest press 45lbx10-10
Horizontal Pull seated wide grip cable row 180lbx10-10-10-10
Calves seated calf raise soleus 5x45lbx10

* was still very strong but not overpowering enough to recover daily if i did a 5th paused rep of 405. on the good side, i'm not exerting as much effort now to get the 4 reps. i'm not even making any loud exhale sound anymore.
* i'm using the 405x4s because at peak, a 405x5 = legs thick enough for 455x1.

Tue Nov 14

morning
Squats 315-365-405, 405 x4
Vertical Pull bw chins wide x14-6
Horizontal Push seated chest press machine reverse grip 135lbx10, 150lbx10, 180lbx5, 195lbx5
Horizontal Pull seated wide grip cable row 180lbx10-10-10-10
Calves seated calf raise soleus 5x45lbx10, 5x45lb+25lbx10, 6x45lbx5-5
 
* prefer the seated chest machine over the hammerstrength. there is still some vertical weight pushing me down on the hammerstrength. the seated machine does not crush me downwards at all. also prefer the reverse grip. feels more natural. doing these for the shoulders.
* squats still all right. not tiring.

afternoon
Squats 315-365-405, 405 x4
Vertical Pull bw chins wide x16-4
Vertical Pull cable upright rows 100lbx10-10
Horizontal Push seated chest press machine reverse grip 150lbx5, 180lbx5-5
Horizontal Pull seated wide grip cable row 180lbx10-10
Abs weighted cable situps 60lbx10-5-5
Calves seated calf raise soleus 5x45lbx10,  6x45lbx10, 7x45lbx5

* bw dropped down to 190lb. had more protein shakes but the calories are not as heavy compared to lots of fruits. did not matter. i was still very strong on the squats. thats 2.13BW x4 paused reps. noticed also how that 4lb bw drop made my chins a little bit easier. could have gone straight to 20 already but don't want to tire my elbow.

Wed Nov 15

morning
Squats 315-365-405, 405 x4
Vertical Pull bw chins wide x12-4-4
Vertical Pull cable upright rows 100lbx10-10
Horizontal Push seated chest press machine reverse grip 135lbx10, 150lbx10, 180lbx5, 195lbx5
Horizontal Pull seated wide grip lat pulldown 135lbx10, 150lbx10, 180lbx5, 195lbx5
Calves seated calf raise soleus 6x45lbx10, 7x45lbx5

* 4-night wed-sat work week starts later. time for a planned deload then back to a heavy top single soon. i like the doms from the reverse grip pressing. hits the shoulders a lot with minimal chest.

afternoon
Squats 315-365-405, 405 x4
Vertical Pull bw chins wide neutral x12-4-4
Calves seated calf raise soleus 5x45lbx5, 6x45lbx5, 7x45lbx5

Thur Nov 16

afternoon
Squats 315-365-405, 315x3
Vertical Pull bw chins wide neutral x10-5-5
Horizontal Push seated chest press machine reverse grip 120lbx5, 135lbx5, 150lbx10, 180lbx5, 195lbx5-5-5-5
Calves seated calf raise soleus 5x45lbx5, 6x45lbx5-5-5-5

* time for some planned light days on the squats. the 405x1 paused was routinely heavier because its a work week. i just ran out of mental toughness to go for another 3-4 days of 405x4s with not so perfect sleep. if i did the 405x4 today, i will do it for the rest of the week. i will get tired. if i do this right, i might be 455x1 by monday or tuesday next week. hope this works.

Fri Nov 17

afternoon
Squats 315-365-405, 315x3
Vertical Pull bw chins wide neutral x12-4-4
Vertical Pull cable upright rows 100lbx10-10
Vertical Push bw dips x20
Horizontal Push seated chest press machine reverse grip 150lbx5, 180lbx5, 195lbx5-5
Calves seated calf raise soleus 5x45lbx5, 6x45lbx10

* squats felt very strong already. still staying with the planned rests. i could tell from the 405 eccentric that my legs were fresher.

Sat Nov 18

afternoon
Squats 315-365-405, 315x3
Vertical Pull bw chins wide neutral x10-5-5
Horizontal Push seated chest press machine reverse grip 135lbx10, 150lbx10, 180lbx10-10
Calves seated calf raise soleus 5x45lbx5, 6x45lbx5-5

Nov 5-11, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 192-194lb
exercise selection:
Vertical Pull bw chins wide x12-4-4
Vertical Pull seated lat machine pulldown 150x10, 180x10
Abs weighted situps 30lb x8-6-6
Vertical Push bw dips x20
Vertical Push cybex machine seated shoulder press 165 x7-6-7

Nov Week 2 of 5

Sun Nov 5

afternoon
Squats 315-365-405, 405 x1
Vertical Pull bw chins wide x12-4-4
Vertical Push seated smith machine press 145 x10-10
Horizontal Pull smith machine bent over rows 135x10, 145x10, 185x10, 225x10
Vertical Pull smith machine upright rows 135x10, 145x10
Vertical Push bw dips x20
Calves seated calf raise soleus 5x45lb x10-10

* still have the colds. squat needs some time off anyway. will be better tmrw.

Mon Nov 6

morning
Squats 315-365-405, 405 x4
Vertical Push seated smith machine press 145 x10-10
Horizontal Pullseated cable rows wide grip 195 x10-10
Calves seated calf raise soleus 5x45lb x10-10

* got lots of sleep 6hr daytime and another 6.5 at night. back to strong. the 4-night workweek tire me a bit. did not notice that i was also missing some sleep. felt very good this morning after passing out for hours.

afternoon
Squats 315-365-405, 405 x4
Vertical Push seated smith machine press 145 x7-6-7
Horizontal Pullseated cable rows wide grip 195 x10-10
Horizontal Pullseated one arm cable rows 80x10, 90x10,100x5
Calves seated calf raise soleus 5x45lb x10, 5x45lb+25llb x10
Abs weighted situps 30lb x11-5-4

* back to normal now. taking intensity lower on the shoulder pressing so i don't tire my back to fast.

Tue Nov 7

morning
Squats 315-365-405, 405 x4
Vertical Push seated smith machine press 145 x7-6-7
Horizontal Pullseated cable rows wide grip 195 x10-10-10-10
Horizontal Pullseated one arm cable rows 100x5
Calves seated calf raise soleus 5x45lbx10, 5x45lb+25lbx10, 6x45lbx10
Vertical Pull cable upright rows 100 x10-10
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max

* bw 196llb wet after another heavy eating of grapes. feeling very thick this cold morning. squats were routine. i'll do it again this afternoon. calf raises also very strong at 6x45lb x10.

afternoon
Squats 315-365-405, 405 x4
Vertical Push seated press 95x10-10, 115x10, 135 x7-6-7
Horizontal Pullseated cable rows wide grip 195 x10-10
Calves seated calf raise soleus 6x45lbx10
Vertical Pull bw chins wide x12-4-4

* bw staying 192-194 dry/wet.  liking the seated shoulder pressing because i'm limited by the weight i can balance seated. not tiring my lowerback yet.

Wed Nov 8

morning
Squats 315-365-405, 405 x4
Horizontal Pullseated cable rows wide grip 195 x10-10
Vertical Pullcable upright rows 100 x14-6
Vertical Pull bw chins wide grip 12-4-4
Vertical Pushbw dips x20

* 3-day work week starts tonight. feels like i can still go for another 405x4 later.  rested the shoulder pressing for a fresher lowerback. i need to start adding weighted dips again.

afternoon
Squats 315-365-405, 405 x4
Horizontal Pullseated cable rows wide grip 195 x10-10
Vertical Push seated shoulder press 95x10, 115x10
Vertical Pull bw chins wide grip 12-5-3

* will take it easy on the working side of the week. might just go for 405 doubles or triples until sunday.

Thur Nov 9

afternoon
Squats 315-365-405, 405 x4
Vertical Push seated shoulder press 115x10, 135x7
Vertical Pull bw chins wide grip 12-4-4
Calves seated calf raise soleus 5x45lbx10, 6x45lbx10

Fri Nov 10

afternoon
Squats 315-365-405, 405 x4
Vertical Push seated shoulder press 135 x6-4
Vertical Pull bw chins wide grip 12-4-4
Vertical Pullcable upright rows 100 x14-6
Calves seated calf raise soleus 6x45lbx10

Sat Nov 11

afternoon
Squats 315-365-405, 405 x4
Horizontal Push seated chest press machine 110lbx10, 135lbx10-10-10-10
Horizontal Pull seated wide grip cable row 150lbx10, 165lbx10, 180lbx10-10, 195lbx7
Calves seated calf raise soleus 5x45lbx10, 5x45lb+25lbx10
Vertical Pullcable upright rows 100lb x10-10

Oct 29 - Nov 4, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 192-194lb

Nov Week 1 of 5

Sun Oct 29

morning
Squats 315-365-405, 385 x4-3-3
Horizontal Pull seated cable mid row wide grip 150 x10-10-10-10
Vertical Push seated smith machine inclined press 135 x10-10, 165 x7-6-7
Vertical Pull cable upright rows 100 x14-6
rest
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull bw chins wide grip x12-4-4
Vertical Push bw dips x20
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Abs weighted situps 30lb x10-10
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* will have another heavy breakfast and if i'm still thick later in the afternoon at 194lb, il go for 395.

afternoon
Squats 315-365-405, 405 x4-3-3
Vertical Pull cable upright rows 100 x20
Vertical Pull seated lat machine wide neutral 205 x10-10
Vertical Push bw dips x20
rest
Vertical Push seated smith machine inclined press 135 x10-10, 165 x7-6-7
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull bw chins wide grip x12-4-4
Horizontal Pull seated cable mid row wide grip 150 x10-10-10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Abs weighted situps 30lb x10-10
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* woot.. so strong this afternoon after a strong breakfast and a 6hr day nap. bloated wet bw at 196 from all the fruits i ate this morning. 5 large peaches and 1/2 pound of grapes. the 405 felt so easy that i changed my mind on the 395 and did my volumes with 405. it was not very heavy but i can tell that its not 385 anymore. i could not have gotten a paused 4th rep on the 2nd and 3rd set without grinding the weight up. i could get the rep but definitely not something i would do every workout.
* it would be wise to take it easy tmrw morning and just go 455 top again in the afternoon if i stay 195lb+. still skipping the cardio. still have abs.

Mon Oct 30

morning
Squats 315-365-405, 405 x4
Horizontal Pull seated cable mid row wide grip 150 x10-10, 180 x7-6-7, 195 x7-6-7
Vertical Pull cable upright rows 100 x16-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push seated smith machine press 95,115,135 10x1 sets each
rest
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull bw chins wide grip x12-4-4
Vertical Push bw dips x20
Abs weighted situps 30lb x10-10
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* was already strong again this morning. decided to do 405 anyway but held of to single backoff set. did smith machine shoulder press seated and without back support. duplicating the form on my seated machine pressing. if the weight is too heavy for my torso, i will not be strained because my upperbody will just be pushed back. bw 194lb.

afternoon
Squats 315-365-405, 405 x4
Horizontal Pull seated cable mid row grip 195-210 x10-10 each, 225 x5
Vertical Pull cable upright rows 100 x12-8
Vertical Push seated smith machine press 135 x10-10, 165 x4-3-3
Calves seated calf raise soleus 5x45lb+25 x5-5-5-5
Abs weighted situps 30lb x10-10
rest
Vertical Pull bw chins wide grip x12-4-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push bw dips x20
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max
 
* i don't think i can recover from a 405 x4-3-3 daily yet. taking it easy with these single backoff of 4 reps. quads not very sore anymore post workout.  putting more intensity on the midback cable rowing and smith machine shoulder pressing.

Tue Oct 31

morning
Squats 315-365-405, 405 x4
Horizontal Pull seated cable mid row 210 x10-10
Vertical Pull cable upright rows 100 x10-10
Vertical Pull seated lat machine pulldown 150 x7-6-7
Vertical Push seated smith machine press 135 x10-10, 145 x7-6-7
rest
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull bw chins wide grip x12-4-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push bw dips x20
Abs weighted situps 30lb x10-10
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* 405x4 still repeatable twice a day. not afraid at all of failing. more afraid of screwing up form and exerting a lot more effort than i have too resulting in a harder next workout. also noticed that as i breath in before the eccentric, i raise my upperback about 1/2 -1". that initial down movement of the bar has a very big effect in smoothening the form. i gain an 1" before going down, and i can maneuver the bar path in that little ROM i gained to where exactly i want it to come down. these are all paused reps so anything gained in form helps a lot.
* made my rowing simple now. i use the same little straight bar attachment with pronated grip. upright rows for upperback, mid rows for the rhomboids and lat pulldowns for the lats. i'll also will stick to the smith machine seated press (without back support) and use the shoulder press machine whenever the smith is not available.

afternoon
Squats 315-365-405, 405 x4
High Row seated lat machine pulldow 180 x10-10
Low Row cable upright rows 100 x10-10
Mid Row seated cable rows 150 x10-10
Vertical Push seated smith machine press 145 x10-10
rest
Calves seated calf raise soleus 5x45lb+25 x16-4
High Row bw chins wide grip x12-4-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push bw dips x20
Abs weighted situps 30lb x10-10
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* bw 194 normal now. 405 was a little heavier this afternoon because i had to take an extended 15 min rest due to a false fire alarm.

Wed Nov 1

morning
Squats 315-365-405, 405 x4
Horizontal Pull seated cable mid row 150x10, 180x10
Vertical Pull cable upright rows 100 x14-6
Vertical Pull seated lat machine pulldown 150x10, 180x10
Vertical Push seated smith machine press 145 x10-10, 185x2
rest
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull bw chins wide grip x12-4-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push bw dips x20
Abs weighted situps 30lb x10-10
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* recovery winning with the 405x4 paused volume. i could have done 5 this morning and still have enough for another afternoon workout. i''m close to attempting the 455 again but don't want to change things because its working. tried the 185 on smith seated press without backsupport. i got pushed back. will stay with volume reps on this exercise.

afternoon
Squats 315-365-405, 405 x4
Horizontal Pull seated cable mid row 180x10, 195x10
Vertical Pull cable upright rows 100 x16-4
Vertical Pull seated lat machine pulldown 150x10, 180x10
Abs weighted situps 30lb x8-6-6
Vertical Pull bw chins wide x12-4-4
rest
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull bw chins wide grip x12-4-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push bw dips x20
Vertical Push seated smith machine press 145 x10-10, 185x2
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

Thur Nov 2

afternoon
Squats 315-365-405, 405 x4
Vertical Push seated smith machine press 145 x10-10
Vertical Pull bw chins wide x12-4-4
Horizontal Pull seated cable mid row 150 x10-10
rest
Vertical Pull seated lat machine pulldown 150x10, 180x10
Abs weighted situps 30lb x8-6-6
Vertical Pull cable upright rows 100 x16-4
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push bw dips x20
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* took a bit more singles of 315 than usual to get my blood going this afternoon. getting colder here in SF.

Fri Nov 3

afternoon
Squats 315-365-405, 405 x4
Horizontal Pull seated cable mid row wide grip 180x10, 195x10, 225x10, 240x5
Vertical Push bw dips x20
rest
Vertical Pull bw chins wide x12-4-4
Vertical Push seated smith machine press 145 x10-10
Vertical Pull seated lat machine pulldown 150x10, 180x10
Abs weighted situps 30lb x8-6-6
Vertical Pull cable upright rows 100 x16-4
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

Sat Nov 4

afternoon
Squats 315-365-405, 405 x1
Vertical Pull bw chins wide x12-4-4
Horizontal Pull seated cable mid row wide grip 225x10, 255x10
Vertical Pull cable upright rows 100 x10-10
Calves seated calf raise soleus 5x45lb x10-10
rest
Vertical Push bw dips x20
Vertical Pull bw chins wide x12-4-4
Vertical Push seated smith machine press 145 x10-10
Vertical Pull seated lat machine pulldown 150x10, 180x10
Abs weighted situps 30lb x8-6-6
Vertical Pull cable upright rows 100 x16-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

*body fighting a virus. got good sleep and rest but was weak from my colds. could have forced more reps on the backoff set because i was not so weak to not even try them. did the first and it felt so much heavier. don't want to burn out and turn this little cold to anything more serious. all little exercises were not affected. still strong on those. breathing more but were not a problem.