Adarq.org

May 7-13, 2017

Full Squats - Paused - Maintenance
455 #189 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

April 25, 2017 - start of 435x1 top daily paused rep at 202-204lb

BW 204-206lb

May Week 2 of 5

Sun May 7

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x1 sets 
Horizontal Pull one arm cable upright rows 100lb 5x2 sets
Horizontal Pull one arm cable rows 75lb 5x2 sets
Vertical Push seated smith machine shoulder press 205lb 5x1 sets | 225lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets
Abs weighted situps dumbell 15lb 5x2 sets

* kept most exercises to 5x2 sets to get good pace going without too much fatigue. was not expecting the shoulder pressing with 205lb to be easy so i went up to 225s. not a back breaking crawl. 215lbs would be perfect for 5x2 sets.
* cable rowing topped out at 75lb. i was doing 20 reppers with this same weight months ago. i can still do 20s but my joints get tender eventually. added weighted situps again. light weight tohelp my core recover faster. 435-455 again by mon-tue.

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x2 sets | 4x45lb 5x2 sets 
Horizontal Pull one arm cable upright rows 100lb 5x2 sets
Horizontal Pull one arm cable rows 75lb 5x2 sets
Vertical Push seated smith machine shoulder press 205lb 5x2 sets | 215lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* so i won't do 5x4 sets on back to back workouts. i'm very strong this afternoon. had to do more volumes.
* just realized a while ago that my shoulder pressing on the smith with 225lb is heavier and has more ROM than the sunday warriors doing their 1/4 squats in the power rack next to me.  i like being 205lb heavy. woot!

Mon May 8

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x1 sets 
Horizontal Pull one arm cable upright rows 100lb 5x2 sets
Horizontal Pull one arm cable rows 75lb 5x2 sets
Vertical Push seated smith machine shoulder press 205lb 5x4 sets | 225lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* barely any tightness on my mid back. if the 405 flies up later, il go for 435 at least.

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x2 sets | 4x45lb 5x2 sets 
Horizontal Pull one arm cable upright rows 100lb 5x2 sets
Vertical Push seated smith machine shoulder press 215lb 5x4 sets 
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x2 sets

* i don't know if the tightness in my back is from the 455s last tue-wed or from the 205-215-225lb shoulder pressing, or a combination of both. i blast thru the squat routine of 4 sets without any breaks. just the time it takes to add or remove the plates. my shoulder pressing and calve raises are improving.
* i split the shoulder pressing routine into 2 sets of 5x2 sets. did the first 2 sets then did my rowing. then came back to shoulder pressing again after much needed rest. been taking a lot more proteins. 200g just from the musclemilk light. sale at costco this month for 80c each.

Tue May 9

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x2 sets | 4x45lb 5x2 sets 
Horizontal Pull one arm cable rows 75lb 5x1 sets
Vertical Push seated smith machine shoulder press 205lb 5x4 sets 
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets |  7x45lb 5x1 sets

* did not feel completely recovered yesterday and this morning to attempt 405+. i could have gotten 435 already but if it turns to a crawl or another mid-back collapse, i will set myself back a lot more days. better be on the safe side.

afternoon
Squats paused full squats 315-365-405-435 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x2 sets
Horizontal Pull one arm cable rows 75lb 5x1 sets
Vertical Push seated smith machine shoulder press 205lb 5x4 sets 
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets |  7x45lb 5x2 sets

* 435x1 was not heavy. could do 455 again tmrw if nothing feels wrong. my left elbow is still not ready to do vertical pulling. tried doing bw chins and the ROM on the left is not good. something in there is still tender.

Wed May 10

morning
Squats paused full squats 315-365-405-435 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x2 sets | 4x45lb 5x2 sets 
Horizontal Pull one arm cable upright row 60lb 5x2 sets | 80lb 5x2 sets
Vertical Push seated smith machine shoulder press 205lb 5x2 sets 
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets |  7x45lb 5x1 sets

* getting consistent on 7x45 plates on the seated calf raises. squats feeling solid again. 455 later but will also be happy with another 435 if i dont feel ready.

afternoon
Squats paused full squats 315-365-405-455#189 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x4 sets 
Horizontal Pull one arm cable upright row 60lb 5x4 sets
Vertical Push seated chest press machine 60lb 10x1 sets | 80lb-100lb-110lb-120lb 5x1 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets |  7x45lb 5x1 sets

* got a clean paused 455 without a crawl. BW staying at 204lb. resting the upperbody shoulder pressing because my lowerback is still fatigued. upperbody push doing the seated chest press works well as long as i don't use too much weight and start flexing my back.

Thur May 11

afternoon
Squats paused full squats 315-365-405 | 315lb 5x4 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x2 sets, 10x1 sets 
Vertical Push seated chest press machine 80lb 10x1 sets | 100lb-120lb-140lb 5x1 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* could have 435 but dont want to fatigue myself again with heavy weights while i recover from the work week schedule. did plenty of 315x5s instead. slowly adding x10 reps to my routine.

Fri May 12

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x1 sets
Vertical Push seated chest press machine 80lb 10x1 sets | 100lb-120lb-140lb 5x1 sets each | 100lb 10x1 sets 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Sat May 13

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x2 sets
Horizontal Pull one arm cable upright rows 80lb 10x2 sets | 100lb 5x2 sets
Horizontal Push seated chest press machine 100lb 10x2 set | 120lb-140lb 10x1 sets each | 160lb-180lb  5x1 sets  each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* back fully recovered now. il go 435x1 sunday morning. adding more horizontal pressing using the seated chest press machine. narrow grip, resistance at shoulder level for lots of shoulder and tricep action.

night
Squats paused full squats 315-365-405-435 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x1 sets
Horizontal Pull one arm cable upright rows 80lb 10x2 sets
Horizontal Push seated chest press machine 100lb 10x1 set | 140lb-160lb-180lb  5x1 sets  each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* had to modify my sleep a little to watch warriors game at noon. il take another 4-5hr nap again and lift at 10-11am ish. 435 was not very heavy. not fast enough that i could have gotten 455. calves need more recovery to get to 7x45plates again. im getting very comfortable using the lifefitness machines. the chest press is awesome. i get the soreness in my delts. the stack goes to 300lb. i have time to grow. 220-240 in the next few weeks. 180 is not heavy.

McGOAT kinda useless last game.

Vintage david west, the former 2-time all star still getting it done. 

David West - 6'9, 250lb. rumored to be the warriors player with the lowest BF%. does boxing training too.  will probably destroy draymond 8-10yrs ago.

vintage david west bullying gobert. lol.

I want to see UTA bring it to GSW too.. GSW just too stacked. GO UTAH.

 

can this overtime game be over with so i can watch the warriors juggernaut.

JaVale McGOAT for finals mvp!

April 30 - May 6, 2017

Full Squats - Paused - Maintenance
455 #188 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

April 25, 2017 - start of 435x1 top daily paused rep at 202-204lb

BW 204-206lb

May Week 1 of 5

Sun April 30

morning
Squats paused full squats 315-365-405-435#7 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2 sets | 215lb 5x1 sets
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Horizontal Pull standing one arm cable upright rows 60lb-80lb 5x2 sets each | seated hammerstrength iso row pronated grip 5x45lb 5x1 sets | 3x45lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* counting the 435x1 reps at this 202+lb bw. im not as strong because of the end of work week but was still able to get a paused 435x1 without crawling and grinding. the 405x1 rep is getting quicker. i know from the 186 singles of 455 i did before how to gauge my squat limit from the quickness of the 405. not there yet but im getting closer.
*  215x5 on the smith inclined pressing was alright. might tire too fast so limited that heavy set to 5x1

afternoon
Squats paused full squats 315-365-405-435#8 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2 sets 
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Horizontal Pull standing one arm cable upright rows 60lb-80lb 5x2 sets each | 100lb 5x1 sets | seated hammerstrength iso row pronated grip 5x45lb 5x1 sets | 4x45lb 5x2 sets | 3x45lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* one new old guy at gym giving advice to random people trolled my shoulder pressing. said i would blow my shoulder joints eventually because i'm doing a full stretch at the bottom while im resting the bar on my paused reps. i said ok to avoid more trolling. looked at him and did another set of 195lbx5 the same way.. woot. good thing he was not there to see my squats.
* my left side delt got hiccups. muscle spasm that i cannot stop. im not dehydrated. getting annoying now. been pulsing for hours now.

Mon May 1

morning
Squats paused full squats 315-365-405-435#9 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x4 sets 
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Horizontal Pull smith machine upright rows 95lb 5x2 sets | 115lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* theres a good chance i will pause rep back to 455 within the next few weeks before end of this month. took a day off from work on wed to get another back to back 3-day work week. helps a lot on sleep.

afternoon
Squats paused full squats 315-365-405-435#10 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2sets | 205lb 5x4 sets 
Vertical Pull bw chins 10x1 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets | one arm cable upright rows 60lb-80lb 5x2 sets each | 100lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* one hot SF afternoon. high 70s. lifts felt good. shoulder pressing in the smith progressing close to 225lb. upright rows feel best using one arm cable.

Tue May 2

morning
Squats paused full squats 315-365-405-435#10 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 205lb 5x4 sets 
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Horizontal Pull one arm cable upright rows 60lb-80lb 5x2 sets each | seated hammerstrength iso row pronated grip 3x45lb 5x2 sets | 4x45lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* will keep the 435x1 top paused single until i stabilize my weight in the 208-210lb. have all the 4 weeks of may to do it. i'm 204-206 right now.   

afternoon
Squats paused full squats 315-365-405-455#187 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 205lb 5x4 sets 
Horizontal Pull one arm cable upright rows 60lb-80lb 5x2 sets each | seated hammerstrength iso row pronated grip 3x45lb 5x2 sets | 5x45lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* busy gym at 5:30pm suddenly got quiet and mother of god.. that guy got up after pausing 4 1/2 plates.   
* bw still at 204lb but the 405 concentric is so quick already. did 455x1 paused again and it was not a grind. smooth concentric and it did not tire me. probably get it again  tomorrow. the 315x5 backoffs felt like an empty bar.  i'm back to nasty strong again.


Wed May 3

morning
Squats paused full squats 315-365-405-455#188 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 205lb 5x4 sets 
Horizontal Pull one arm cable upright rows 60lb-80lb 5x2 sets each | one arm cable rows 50lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* 455x1 paused again with only a 2.5hr nap between the workouts. i usually only sleep 3-4hr max during the night and another 6.5-7.5hr during the day depending if its a work day or not. the 455 was heavier than yesterday and there was a slight crawl. not grind enough to not tray it again later. i did not break anything otherwise i would have skipped the 315x5.
* rewarded myself and bought porterhouse to bake at home for breakfast. its already a warm summer day. it would be really nice if i can recover strongly after i sleep later. i have a vacation from work today so i should be able to take in more fatigue for a wed afternoon lift.

afternoon
Squats paused full squats 315-365-405-455x0 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 205lb 5x2 sets | 165lb 5x4 sets 
Horizontal Pull one arm cable upright rows 60lb-80lb 5x4 sets | 100lb-120lb 5x2 sets each | seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets | neutral grip 3x45lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* 405 was still very easy so i had to go for it. 3rd workout in a row to use the 455x1. got more than halfway up with good momentum but i underestimated my core fatigue from the volumes of shoulder press. my midback caved in the moment i slowed down a little. i was so close to getting the rep. i failed at the quarter squat height. very rare that i make it all the way up there only to collapse my back. i know that i failed at a higher point than usually because the damn thing made so much noise when i dropped it to the pins. stood up, removed plates, clean 135lb and set up the 315. the backoff set felt good. i just put too much fatigue on my torso stabilizing muscles.. but i did it anyway. 205lb 5x2 sets on the smith. cut down from the usual 4 sets.
* cable upright rows feeling better the more i do them. the machine i use tops out at 150lb (75lb effective).  i'm at 120lb now.  more room to grow.

Thur May 4

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull one arm cable upright rows 60lb-80lb-100lb 5x2 sets each | one arm cable rows 40lb-50lb 5x2 sets | 60lb-70lb 5x1 sets
Horizontal Pull seated hammerstrength iso row neutral grip 3x45lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* resting the squats. 405 felt good. good thing with having a higher top single - resting routine becomes a very quick session. no rest from 315-365. 3 mins to 405 and 315 right away. done. took me longer heating up (hand dryer) and putting my adistars.
* skipping the shoulder pressing this morning. might do 5x2 later if my back improves.

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull one arm lat pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* resting. squats felt normal. back fatigue almost gone. left tricep / elbow tired now from all the pressing. left arm lat pulldown felt very heavy so i had to stop and do lighter weights for volume/recovery. something 25-50%max of working weight.

Fri May 5

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 3x45lb 5x4 sets | 2x45lb 5x8 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2sets

* still recovering from the heavy volumes of shoulder pressing. could have used 435x1 already but would be better to rest some more. skipped shoulder pressing. skipped lat pulldowns. rowing still solid.

Sat May 6

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x1 sets | 2x45lb 5x8 sets
Horizontal Pull one arm cable upright rows 80lb-100lb 5x2 set each
Horizontal Pull one arm cable rows 65lb-75lb 5x2 sets each
Vertical Push seated smith machine shoulder press 145lb 5x4 sets | 195lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2sets

* 1-2 days away from complete recovery of lowerback from the beatings of heavy volume shoulder pressing. did 195lb 5x2 sets today just to keep the movement going. i'm never broken from squats, rows and calves. shoulder pressing, dips and cable one arm vertical pulling gets me busted whenever i do too heavy+too frequently.   

April 23-29, 2017

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW 202-204lb

Sun April 23

afternoon
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Vertical Push standing overhead press 145lb 5x2 sets | seated smith machine inclined shoulder press 185lb 5x2 sets | 195lb 5x2 sets
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* 405x3 paused already after a long 4-night work week.

Mon April 24

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Vertical Push standing overhead press 145lb 5x1 sets | seated smith machine inclined shoulder press 185lb 5x2 sets | 195lb 5x2 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets | seated neutral grip cable rows 100lb 5x1 sets | 150lb 5x1 sets
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* will get 405x3 again later. i'm feeling very solid at this 202-204lb bw.

afternoon
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Vertical Push seated smith machine inclined shoulder press 185lb 5x2 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | neutral grip 2x45lb 10x1 sets | 3x45lb 10x1 sets
Vertical Pull seated one arm cable lat  pulldown 100lb 5x1 sets | bw chins 10x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* calves should be back to 7x45lb again. i took it easy this afternoon. squats are consistent at 405x3s for days now. will go 435 tomorrow afternoon. left elbow feeling tired from all the pressing. had to stop the pullups at 10s so i don't beat it down some more.

Tue April 25

morning
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Vertical Push seated smith machine inclined shoulder press 185lb 5x2 sets | 195lb 5x2 sets | 205lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 10x1 sets | standing one arm cable upright rows 25lb 10x4 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* was planning on an easy 315x5 this workout and peak to 435x1 later. was already strong again and did another 405x3. added very light cable upright rows for my pulling because i need to add some side thickness to my delts.
* it would be so good if i still get the 435x1 later.

afternoon
Squats paused full squats 315-365-405 | 435lb 1x1 sets | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x4 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | neutral grip 3x45lb 5x2 sets | standing one arm cable upright rows 25lb 10x2 sets | 35lb 10x2 sets | 50lb 10x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* 435x1 paused was not max. i didn't glitch and grind. +10-15 more. this 202-204lb bw is working but i cannot continue eating more because i will eventually get fatter and fatter after 208lb+.  i remember again how i was able to single 455s daily for weeks. i was 210lb thick. it makes so much difference. 

Wed April 26

morning
Squats paused full squats 315-365-405 | 435lb 1x1 sets | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | neutral grip 3x45lb 5x2 sets | standing one arm cable upright rows 30-40-50-60-70lb 5x2 sets each
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* bw very consistent now at 202-204b.  435lbx1 paused again this morning. the cable upright rows are also feeling good. the 70lb did not feel moderate-heavy yet. still building the volumes as this movement is new to me.
* 3-day worknight wed-fri starts later.

afternoon
Squats paused full squats 315-365-405 | 435lb 1x1 sets | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2 sets
Horizontal Pull standing one arm cable upright rows 50lb-60lb-70lb 5x2 sets each
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets

* did 435x1 paused twice today.

Thur April 27

afternoon
Squats paused full squats 315-365-405-435 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets | standing one arm cable upright rows 50-70lb 5x2 sets each
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* included the 435x1 to my daily ramping now. will be very confident if i get the rep without spending too much effort on a sat or sun when i'm not getting as much sleep as i want.
* shoulder pressing on the smith on 1 set only because i had to be at work. i just pissed off my shoulders because the set felt very light and needed a 205x5 to feel satisfied on the pressing. will make up for it tmrw. limit the horizontal pulling in favor of the pressing.

Fri April 28

afternoon
Squats paused full squats 315-365-405-435 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x4 sets
Horizontal Pull standing one arm cable upright rows 60lb-80lb 5x2 sets each | 100lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

Sat April 29

afternoon
Squats paused full squats 315-365-405-435 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2 sets | 205lb 5x2 sets
Horizontal Pull standing one arm cable upright rows 70lb-90lb 5x2 sets each | seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets | neutral grip 3x45lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* shoulder pressing in the smith is close to 225lb now. next weight after 435 is 455. will need a few more weeks waiting for my bw to get to 206-208lb.

April 9-15, 2017

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  198-200lb

Sun April 9

afternoon
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 3x45lb 10x1 sets | neutral grip 2x45lb 10x1 sets | 3x45lb 5x2 sets
Vertical Push standing overhead press 155lb 5x1 sets | 135lb 5x2 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets
Calves leg press calf raises gastrocs 3x45lb 10x1 sets | 4x45lb 10x2 sets

* seated calf raise machine leg form is worn out. quads felt very crushed without thick padding. switched to the leg press and did higher reps so i dont use very heavy weights. can add another 2-3 plates on this soon. just pacing myself with the movement again.

Mon April 10

morning
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | neutral grip 3x45lb 10x1 sets | 4x45lb 5x2 sets
Vertical Push standing overhead press 135lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets | bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets

* leg press for calf work busy this morning. back to seated machine. not as painful but till annoying with the worn out foam.

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets | 345lb 5x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | neutral grip 3x45lb 5x1 sets | 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets 
Vertical Push standing overhead press 155lb 5x1 sets | 135lb 5x2 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets

Tue April 11

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull hammerstrength iso row neutral grip 5x45lb 5x1 sets | 4x45lb 5x4 sets
Vertical Push standing overhead press 135lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets

afternoon
Squats paused full squats 365-405 | 315lb 5x1 sets
Horizontal Pull hammerstrength iso row neutral grip 5x45lb 5x1 sets | 4x45lb 5x1 sets
Vertical Push standing overhead press 135lb 5x4 sets
Vertical Pull one arm cable seated pulldown 100lb 5x4 sets
Calves seated calf raises soleus  6x45lb+35lb 5x1 sets

* had to work in with somebody on the squat rack. hes already topped at 365 so i just started from there. felt alright. the higher volumes of squat in the last few workouts thickened my hams. 365 cold did not feel awkward.
* i got tricked by a little 10lb plate hiding below the 45s on the calf machine. somebody left 2 plates and i just added on to that. i saw the hidden 10lb after i cleaned up. the calf raises did feel a little heavier.

Wed April 12

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets | 95lb 5x2 sets jump squats | SVJ x5
Horizontal Pull hammerstrength iso row neutral grip 5x45lb 5x1 sets | 4x45lb 5x4 sets
Vertical Push standing overhead press 135lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets | one arm cable pulldown 100lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Vertical Push standing overhead press 135lb 5x2 sets | 155lb 5x1 sets
Vertical Pull one arm cable pulldown 100lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets

Thur April 13

afternoon
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row neutral grip 4x45lb 5x2 sets | pronated grip 4x45lb 5x2 sets
Vertical Push standing overhead press 135lb 5x4 sets
Vertical Pull one arm cable pulldown 100lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets

* squat rack too busy. did the 3 singles without rest. finished in a few mins. legs still feeling strong from the higher volumes.

Fri April 14

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets | 345lb 5x1 sets
Vertical Push standing overhead press 135lb 5x1 sets | 165lb 3x1 sets
Vertical Pull one arm cable pulldown 100lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

Sat April 15

morning
Squats paused full squats 315-365-405 | 315lb 5x2 sets
Horizontal Pull hammerstrength iso row neutral grip 4x45lb 5x1 sets | pronated grip 5x45lb 5x1 sets | 4x45lb 5x1 sets
Vertical Push standing overhead press 135lb 5x4 sets
Vertical Pull one arm cable pulldown 100lb 5x4 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 6x45lb+25lb 5x1 sets

* did a very rare back to back workout without a sleep cycle in between. i took a 1/2 day off work so i went home midnight-ish friday night. was not able to take a nap after laying in bed for 1hr+.  lifted again at 7am and was surprisingly strong.
* bw getting heavier at 200-202lb now. been juicing a lot lately. favorite mango-orange-apple. still doing the 2x/day meals fasted in between,.. not strict fasted now because of the juicing.

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets
Vertical Push standing overhead press 135lb 5x2 sets | 145lb 5x2 sets
Vertical Pull seated one arm lat pulldown machine 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* calves are stronger now to 7x45lb plates.   

you are one hairless dude.

no caveman facial hair genetics but no male pattern baldness makes up for it.  dad at mid 60s still has no bald spot.