Adarq.org

April 29 - May 5 , 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 195lb

May Week 1 of 5

Sun April 29

morning
Squats 315-365-405, 225 5x3 sets
Shoulders smith machine close grip bench 225 2x2 sets, 275 3x1 sets | seated machine dips 135 10x2 sets | seated shoulder press machine 90 5x4 sets, 90 10x1 sets
Rows seated cable rows neutral grip 255 5x3 sets | seated rows high pull neutral grip 100 10x1 sets, 150-165 10x2 sets each | trap bar rows 95 10x3 sets, 145 5x2 sets
Neck neck curls 90 5x7 sets

* was planning on doing trap bar RDLs but decided to skip it so i don't tire my back. used the trap bar for rows and the movement felt great. i can use this exercise for volumes. this pulling is more on the low to mid. something very good for the lower rhomboid area. the top ROM has to be pulled towards the rear end because thats the only way the bar clears my glutes. sloppy form gets checked with that.

afternoon
Squats 315-365-405, 315 5x2 sets, 315 10x1 sets
Shoulders seated shoulder press machine 90-125 10x2 sets each
Rows seated cable rows neutral grip 255 5x3 sets, 270 5x1 sets, 285 3x1 sets | trap bar rows 95-125 10x2 sets each sets
Neck neck curls 90 5x4 sets

* very strong this afternoon after taking in 200g+ carbs worth of mangoes post workout this morning. thats 800kcal from carbs, 500kcal from the double chicken breast and 200kcal from a potato. 1.5K kcal x2meals roughly meets my 3K+ daily to maintain.
* will start incorporating carb timing into my routine. my physique bros do that all the time but i was not convinced that it will have a big impact on me because i dont have the same hormone levels as they do. i thought il just get fat. il try it slowly. same daily calorie total but will shift some calories in pre and peri workout shakes. got the quick acting carbs (karbolyn) from amazon already and some good quality hydrolized (quickest acting) whey from costco (iso100).
* might do this intra-workout carb routine after i get better with the metabolic sets of volumes. il max at sets of 10s and try to decrease my rest time.

Mon April 30

morning
Squats 315-365-405, 315 5x3 sets
Shoulders seated machine dips 135 10x2 sets, 105 20x1 sets | seated shoulder press machine 90-125 10x2 sets each, 90 20x2 sets
Rows seated cable rows neutral grip 255 5x2 sets,  150 20x4 sets | seated rows high pull neutral grip 100 20x2 sets
Neck neck curls 90 5x3 sets, 60 20x4 sets
Calves 225-275-315 10x2 sets each

* modified my lifting schedule for mondays as i have a 2-6pm work meeting. had to start the morning workout early at 2-3ish am. had the gym to myself again and did the routine circuit style.
* 7hr fasted since 7pm and had my first day of pre-intra workout fancy carbs. took 25g karbolyn preworkout and sip thru another 25g intra. did not feel any sugar rush or heart palpitations from the carbs. must be mentally pysched because of this and did so many sets of 20s. was planning 10s only. weights used for the metabolic sets were not very light. still in the 50%ish+ of heavy sets. i looked thicker after the volume sets. veins got thick. not a bad feeling.
* did not rush thru the workout like a newbie but was excited that i'm not running out of steam. the 315x10 on squats yesterday was too heavy for 10s. have to lower that so i don't burnout. the 315 this morning felt heavier even with my bloated legs full of glycogen.

afternoon
Squats 315-365-405, 315 3x3 sets
Shoulders smith machine press 225 3x2 sets, 275 3x1 sets | seated machine dips 135 10x2 sets, 20x1 sets
Rows seated cable rows neutral grip 255 5x4 sets, 275 5x1 sets, 285-300 3x1 sets each,  150 20x2 sets | seated rows high pull neutral grip 100 20x4 sets
Neck neck curls 90 5x5 sets, 105 5x2 sets

Tue May 1

morning
Squats 315-365-405, 225 10x2 sets, 20x1 sets
Shoulders seated machine dips 135 10x2 sets, 120 10x2 sets, 120 20x2 sets |
Rows seated rows high pull neutral grip 120 10x2 sets, 110 20x4 sets, 120 20x2 sets 
Neck neck curls 90 5x3 sets, 75 10x2 sets, 60 20x2 sets 

*  did not get that severe dom usually part of a high volume routine. might as well keep this going.

afternoon
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 120 20x4 sets 
Rows seated rows high pull neutral grip 100-110 20x1 sets each, 120 20x3 sets |  seated rows neutral grip 150 20x2 sets   
Neck neck curls 90 5x2 sets, 75 20x1 sets, 60 20x2 sets 
Calves standing smith machine calf raises 315 20x2 sets

* 20s for the gains. breathing heavy on the 225s but the weight is ok.
 
Wed May 2

morning
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 120 20x4 sets
Rows seated rows high pull neutral grip 120-130 20x2 sets each 
Neck neck curls 75 20x1 sets, 60 20x3 sets 
Calves smith machine calf raises 295 20x2 sets

* got my order of the strawberry flavored karbolyn and it was delicious. sipping 25g intra after a straight 25g pre-workout. i use the unflavored for preworkout. no taste. no issues. will slowly increase the carb intake and see if i bulk up without getting too fat. 

night
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 120 20x4 sets, 135lb 20x1 sets
Rows seated rows high pull neutral grip 120-130 20x2 sets each 
Neck neck curls 60 20x4 sets 
Calves smith machine calf raises 295 20x2 sets

* had a 9:30-4:30pm work schedule today and tmrw. i was struggling to stay awake 12pm onwards. got home before 5pm and passed out til 7:30pm. woke up totally confused what was happening and when things made sense, shower and 25g karbolyn pre-workout.  25g intra and here comes the 20s.
* might up the intra carbs by another 25g since i feel good sipping it. i can do the 225s x20 without breaking a sweat (literally).

Thur May 3

morning
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 135-120 20x2 sets each
Rows seated rows neutral grip 150 20x2 sets | seated rows high pull neutral grip 130-120 20x2 sets each | seated lat pulldown machine 120 20x2 sets 
Neck neck curls 75 20x2 sets, 60 20x6 sets 

* did my planned 50g intra workout carbs now after a 25g pre workout. i'm not getting fat so il continue with this. last day of this crappy day shift schedule. i might find a way to go home by 3pm today. passout til 6-7ish and lift at night.

night
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 135 20x4 sets
Rows seated rows high pull neutral grip 130-140 20x2 sets each | seated lat pulldown machine 120 20x2 sets 
Neck neck curls 75 20x4 sets

* drank more coffee to stay more awake for my daytime meeting but got me a little dehydrated at the end. slept 4:30pm-7pm and was 192lb dry. did my 25-50g pre-intra carb drink again. i was surprised that i was very strong this afternoon. i got going and added 10lbs to my volumes.
* i cannot go a lot heavier on the machine dips because il get pushed up. 150 tmrw morning on dips. doing the pulling also without the straps. i dont want to blow a bloodvessel in my hands because the sets take 2min+ to complete. 

Fri May 4

morning
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 135 20x4 sets
Rows seated rows neutral grip high pull 140 20x4 sets | seated lat pulldown machine 120-135 20x2 sets each 
Neck neck curls 75 20x2 sets, 90 20x1 sets 
Calves smith calf raises 295 20x2 sets

afternoon
Squats 315-365-405, 275 10x1 sets
Shoulders seated machine dips 135 20x4 sets
Rows seated rows neutral grip high pull 140 20x4 sets, 150 20x1 sets | seated lat pulldown machine 120-135 20x1 sets each 
Neck neck curls 75 20x4 sets

* did not feel like getting cardio from the 225x20. took it easy with 275x10.

Sat May 5

morning
Squats 315-365-405, 225 20x1 sets
Shoulders seated machine dips 135 20x2 sets, 150 20x1 sets
Rows seated rows neutral grip high pull 150 20x4 sets | seated lat pulldown machine 135-150 20x1 sets each 
Neck neck curls 75 20x4 sets 
Calves smith calf raises 295 20x2 sets

game winning block.

game winning 3.

yup. thats the greatest player in the NBA right now.

neck curls 60lb
<a href="http://www.youtube.com/watch?v=4eEJNcVkwaE" target="_blank">http://www.youtube.com/watch?v=4eEJNcVkwaE</a>

* i showed this exercise a few days ago to 300lb+ samoan beast and my buddy was able to rep 135-150lb for 10 controlled reps. thats a weight most people use for lat pulldown.
* i'm using 60lbx5s. 75lbx3 max so far as i'm only doing them for a few weeks only. got a lot of room to improve. 

high pull rowing. 180lb fail. i got lifted up. 165lb x10s.
<a href="http://www.youtube.com/watch?v=P23rq65hK40" target="_blank">http://www.youtube.com/watch?v=P23rq65hK40</a>

* posterior shoulders work hard on these. dont feel much on the mid back. the mid rowing takes care of that.

Getting lean. Nice. How do you vary your diet for cuts? Jump sessions coming?

most of the time, my cutting diet is just about lowering the carbs. jumps not until the high 180s max.

April 8-14  , 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 198lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.


April Week 2 of 4

Sun April 8

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 245 3x4 sets
Rows seated face pull rope grip 120 10x1 sets, 150 10x4 sets | seated cable rows rope grip 180 10x2 sets, shoulder width straight bar 180 10x2 sets | one arm cable rows 80 10x2 sets
Abs weighted cable situps 25 5x3 sets

Mon April 9

morning
Squats 315s-365-405
Shoulders smith machine close grip bench 245 3x3 sets, 265 3x3 sets
Rows seated face pull rope grip 140 10x4 sets, 150 10x1 sets | seated cable rows shoulder width straight bar 180 10x2 sets, 195 10x2 sets, 205 5x1 sets, 225 5x1 sets
Abs weighted cable situps 25 5x2 sets, 30 5x1 sets
Calves standing smith calf raises 315 10x2 sets, 365 5x1 sets, 405 5x1 sets

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 245 3x7 sets, 275 3x1 sets
Rows seated face pull rope grip 140 10x4 sets, 150 10x1 sets | seated cable rows shoulder width straight bar 180 5x2 sets, 195 5x2 sets | one arm cable rows 80 10x2 sets

* been doing very high volumes of pulling lately. im at a very lean 198lb at the moment. lower back feels very fresh even with all the smith pressing. squats not very strong because legs lack thickness. could add back off volumes but i prefer to use my energy for the rowing and smith pressing. multi sets of 275x3s for shoulders is a good maintenance routine.

Tue April 10

morning
Squats 315s-365-405
Shoulders smith machine close grip bench 245 3x3 sets, 275 2x2 sets
Rows seated face pull rope grip 140 10x2 sets | seated cable rows shoulder width straight bar 180-195 5x2 sets each, 205-225-240 5x1 sets each, 255 3x1 sets

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 245 3x4 sets, 265 3x1 sets
Rows seated face pull rope grip 140 10x2 sets | seated cable rows shoulder width straight bar 225 5x3 sets, 240 5x1 set
Calves standing smith calf raises 315 5x2 sets, 405 5x2 sets

Wed April 11

morning
Squats 315s-365-405
Shoulders smith machine close grip bench 255 3x7 setss
Rows seated face pull rope grip 140 10x2 sets | seated cable rows shoulder width straight bar 225 5x4 sets | straight bar high pull 140 10x2 sets

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 255 3x7 setss
Rows seated cable rows shoulder width straight bar 225 5x4 sets, 240 5x1 sets

Thur April 12

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 255 3x4 sets
Rows seated cable rows shoulder width straight bar 225 5x3 sets, 240 5x3 sets

Fri April 13

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 255 3x3 sets
Rows seated cable rows shoulder width straight bar 225 5x3 sets, 240 5x3 sets, 255 5x1 sets, 270 3x1 sets, 285 3x1 sets
 
Sat April 14

afternoon
Squats 315s-365-405, 275x3
Shoulders smith machine close grip bench 255 3x7 sets, 275 2x2 sets
Rows seated face pull rope grip 140 10x4 sets | bw pullups wide 3x2 sets, 5x2 sets

* did the squats after the smith pressing. 405 was very heavy afterwards. used up most CNS doing the 275 doubles. 

Mar 25-31  , 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 207.5lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.


Mar Week 4 of 4

Sun Mar 25

morning
Squats 315s-365-405
Shoulders bw dips 3x2 sets, 5x2 sets | one arm landmine press 45lb 3x3 sets, 45lb+25lb 3x2 sets, 2x45lb 3x1 sets
Rows one arm cable rows mid pull 80 3x2 sets, 90lb 3x2 sets, 100lb 3x2 sets
Calves seated calf raise soleus 6x45lb 3x4 sets, 7x45lb 3x1 sets
Cardio Inclined Walking 4mile/hr at 4%. 15mins. 1 mile.

afternoon
Squats 315s-365-405
Shoulders smith machine close grip press 185 3x2 sets, 225 3x3 sets, 275 2x1 sets
Rows one arm cable rows mid pull 100lb 3x3 sets | one arm cable high pull 100lb 3x4 sets
Calves seated calf raise soleus 6x45lb 3x4 sets, 7x45lb 3x1 sets

Mon Mar 26

morning
Squats 315s-365-405
Shoulders smith machine close grip press 185 3x2 sets, 225 3x3 sets, 275 2x1 sets
Rows one arm cable high pull 100lb 3x4 sets
Calves seated calf raise soleus 6x45lb 3x4 sets, 7x45lb 3x1 sets

Tue Mar 27

morning
Squats 315s-365-405
Shoulders seated machine dips 150-165-180-195-210-225-240-255-270 10x1 sets each
Rows one arm cable high pull 70lb 5x3 sets | one arm cable mid pull 75 3x3 sets
Calves seated calf raise soleus 5x45lb 3x1 sets, 6x45lb 3x3 sets

* on a 4 day mon-thur vacation for my routine vegas buffet trip.

afternoon
Squats 315s-365-405
Shoulders seated machine dips 240-255-270-285-300-315-330 10x1 sets each
Rows one arm cable mid pull 70 10x1 sets, 70 5x2 sets
Calves seated calf raise soleus 6x45lb 3x3 sets, 7x45lb 3x2 sets

* don't know how i was able to use very heavy weights on the seated dip machine here and not get pushed up. the 10 reps on 330 did feel like i was doing weighted dips. kept squats to 405 but feel good now for at least a 435. bacchanal buffet tonight. woot!
* got an annoying crushed feeling on my left mid quad area during sleep post workout. the seated calf raises are adding fatigue to my quads. now i'm not very sure if the pullups/dips combo few days back strained my back. weaker quads mess with my squat form. i can subconsciously shift the weight to the lowerback on the pause (lesser plantar flex) if i don't have enough quad explosiveness. that wreaks the back. will skip the calfs and see if my quad strength shoots back up strong.

Wed Mar 28

morning
Squats 315s-365-405
Shoulders seated machine dips 240-255-270-285-300-315 10x1 sets each
Rows one arm cable high pull 70lb 5x3 sets
Pullups wide grip neutral bw 3x4 sets

* skipped calf work this morning. the 7x45lb did some damage to my quads yesterday. squats felt heavier than usual.

afternoon
Squats 315s-365-405
Shoulders seated machine dips 270-285-300-315 10x1 sets each
Pullups wide grip neutral bw 3x4 sets
Calves standing smith machine calf raises 405 3x2 sets, 455 3x2 sets, 475 3x2 sets

Thur Mar 29

morning
Squats 315s-365-405
Shoulders seated machine dips 255-270-285-300 10x1 sets each
Rows one arm cable high pull 70lb 5x5 sets
Calves standing smith machine calf raises 405 3x3 sets

* the old school equipment at 24hr tropicana only goes to 70lb for my rowing. everything else is alright. seated dip machine is awesome. legs feeling a lot better when i started skipping the seated calf raises. going to SF by lunch.

Fri Mar 30

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 185 3x2 sets, 225 3x4 sets, 275 2x2 sets
Rows one arm cable high pull 100lb 3x4 sets
Calves bw standing calf raises 20x1 sets

Sat Mar 31

afternoon
Squats 315s-365-405
Shoulders smith machine close grip bench 225 3x4 sets, 5x3 sets
Rows one arm cable mid pull 80lb 3x4 sets, seated cable row 150-165-180-195 5x1 sets each, 210-225 3x1 sets each
Calves standing smith machine raises 405 3x4 sets

* bw 200lb dry. no wonder i'm not feeling very strong. had buffets and lots of heavy eating at vegas but when i do that, i tend to eat a lot more meat and drop my carbs (so i can eat more of the expensive and awesome wagnu beefs, tri-tips lambs.. etc.) don't want to waste a $60+ buffet getting full with potatoes and rice.

^  yes. nothing beats the complete protein from eggs.  the syntha 6 shakes are more of a cleaner sugary treat. better than ice-cream.  most protein shakes gives me gas.

Mar 4-10 , 2018

Full Squats - Paused - Maintenance
455 #224 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 205lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.


Mar Week 1 of 4

Sun Mar 4

morning
Squats 315s-365-405
Shoulders smith machine close grip bench press 135 5x2 sets, 185 3x2 sets, 205-225 3x1 sets each
Back one arm cable rows 80 3x2 sets, one arm cable upright rows 40 5x2 sets
Back lat pulldown machine wide grip 225-240-255-270 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x3 sets

* will stay at bw 205lb until i get a little lean. i had to gain more mass for the 455 single. getting to 475 is another level of fatness for me. might not be worth it anymore.

aftenoon
Squats 315s-365-405-455#218
Shoulders standing one arm landmine press 1x45 5x2 sets, 1x45+25 3x2 sets, 1x45+35 3x2 sets
Back one arm cable rows 80 3x3 sets, 100 3x1 set
Back lat pulldown machine wide grip 225-240-255-270 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x1 set

* did the 455 on power rack again. no pins. not too heavy but still a crawl after the 1/4 depth up. no caving in of the mid-back so i'm still good. when the speed decay is too quick and the crawling point becomes too slow - the back takes a beating and i have to skip days to recover.
* skipped the smith again to preserve back for the heavys

Mon Mar 5

morning
Squats 315s-365-405-455#219
Shoulders standing one arm landmine press 1x45 3x2 sets, 1x45+25 3x1 sets, 1x45+35 3x1 sets
Back one arm cable rows 80 3x3 sets, 100 3x1 set
Back one arm cable high pull 100 3x2 sets
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x1 set

* replaced the seated lat machine with the one arm cable high pull because the hip rollers to keep me from getting pulled by the lat machine is adding strain to my lowerback.
* very cold 41F this morning and had to stay in the sauna for 5 mins to warmup. this is after a 30min+ hot shower at home.

afternoon
Squats 315s-365-405-455#220
Dips bw 3x6 sets, 10x4 sets
Back one arm cable high pull 100 3x4 sets
Calves seated calf raise soleus 6x45lb 3x3 sets, 7x45lb 3x2 set

* scanned my training log to find out how i was able to maintain lifting 405+ and do things for the shoulders. dips it is. no lowerback crushing strain from pushing and as long as i don't get too crazy on the volumes, it should all be ok. might also go weighted but will probably max at triples also.

Tue Mar 6

morning
Squats 315s-365-405-455#221
Dips bw 3x3 sets, 10x4 sets
Back one arm cable high pull 100 3x3 sets
Back one arm cable row 80 3x2 sets, 100 3x2 sets
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x2 set

afternoon
Squats 315s-365-405-455#222
Dips bw 3x6 sets
Back one arm cable high pull 100 3x4 sets
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x2 set, 8x45lb 2x1 sets

* got very good sleep and my nap pattern is almost solid and ready for the 4-night work week starting tmrw night. so strong that i end up exerting more because i hold the pause longer and keep the form more strict. i crawled halfway up. no back bending or anything ugly but clearly put more effort this afternoon than this morning.
* PR on the seated calf raises. the machine tops out at 8 plates. i'm more afraid of the knee pads popping off again so i had to keep the form very controlled. ROM was solid. checked it by the way i put the pin back. i cleared it well.

Wed Mar 7

morning
Squats 315s-365-405-455#223
Dips bw 3x6 sets, 10x1 sets
Back one arm cable high pull 100 3x6 sets
Pullups wide bw 3x7 sets
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x2 set

* doing more bw volumes of the little things for conditioning and weight loss. stopping at triples and doing high sets so i can do them daily without adding too much fatigue to my joints.

afternoon
Squats 315s-365-405-455#224
Dips bw 3x7 sets
Pullups wide bw 3x7 sets
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x2 set

Thur Mar 8

afternoon
Squats 315s-365-405
Dips bw 3x7 sets, 10x2 sets
Pullups wide bw 3x7 sets 5x1 sets
Abs weighted cable situps 25 5x2 sets, 35 3x2 sets
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x2 set

* slept 7.5hrs this morning. been 12 days since i last worked a straight 13 hr night. squats felt alright but i was not feeling mentally awake yet this afternoon.

Fri Mar 9

afternoon
Squats 315s-365-405
Dips bw 3x7 sets, 10x2 sets
Pullups wide bw 3x7 sets 5x1 sets
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x2 set

* a little stronger than yesterday but still not happy on how fast the 405 went.  will probably get 455 but will be to much intensity at this time. prefer to relax and recover.

Sat Mar 10

afternoon
Squats 315s-365-405
Dips bw 3x7 sets, 10x4 sets, 20x1 sets
Pullups wide bw 3x7 sets 5x2 sets
Abs weighted cable situps 25 5x2 sets, 35-40 3x1 sets each