i always forget you work daffy hours. for me 233 hours is 29 days of vacation (8 hour workday). still, not bad. and a six-week sabbatical sounds amazing. i had an unpaid one last year and it was amazing. imagine i'll take another whenever i leave here for good.
you've been with the same company since you were 19?
also, what are you gonna do on your forced day off?
12-hr workdays so a 7 day off is 2-week vacation already.
been working in the same biotech company since i was 21. forced days off gives me another workout.
thats 19 days off and i can combine that with the straight 6-weeks sabbatical vacation we get every 6 years on the job. i'm 2 years away from my 3rd sabbatical vacation. woot!
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 196-198lb
Sun Feb 26
afternoon paused full squats 315x3,(~1s)-365-405 | 405lb 2x0 sets seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip smith machine seated shoulder press 195lb 5x2 sets lat machine pulldown single arm 120lb 5x2 sets skip seated calf raises soleus 6x45lb 5x2 sets skip
* this recent temp drop here in SF to high 30s wrecked my sinus. felt extra crap because i had to wear cleanroom mask at work. did bare minimum this afternoon but with a 195lb+bw, the 405x1 was still routinely easy, even if my nose is clogged.
Mon Feb 27
morning paused full squats 315x3,(~1s)-365-405 | 405lb 2x0 sets seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets seated hammerstrength iso row narrow grip pronated 4x45lb smith machine seated shoulder press 195lb 5x2 sets lat machine pulldown single arm 120lb 5x4 sets seated calf raises soleus 6x45lb 5x2 sets
* still feeling sick but had energy to do some decent volumes of upperbody pulling.
afternoon paused full squats 315x3,(~1s)-365-405 | 405lb 2x1 sets seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets skip smith machine seated shoulder press 195lb 5x2 sets lat machine pulldown single arm 120lb 5x2 sets seated calf raises soleus 6x45lb 5x2 sets
Tue Feb 28
morning paused full squats 315x3,(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets skip smith machine seated shoulder press 205lb 5x4 sets lat machine pulldown single arm 120lb 5x2 sets seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets
* 3rd day of benadryl medication. feeling better but still not 100%. shoulder pressing got decent volume this morning.
afternoon paused full squats 315x3,(~1s)-365-405 | 405lb 2x1 sets seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets skip smith machine seated shoulder press 205lb 5x2 sets lat machine pulldown single arm 120lb 5x2 sets bw chins 20x1 sets seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets
* bw 195lb. having harder time eating because of the colds.
Wed Mar 1
morning paused full squats 315x3,(~1s)-365-405 | 385lb 2x0 sets seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets smith machine seated shoulder press 195lb 5x2 sets lat machine pulldown single arm 120lb 5x2 sets seated calf raises soleus 6x45lb 5x2 sets
* lowerback feeling beat from all the shoulder pressing volumes. the 405 went up as normal but felt something not right during the walkback. my lowerback got jello. still put the 385 there but the unrack was not comfortable at all. skipped it. * back down the weight to 195lb on shoulder pressing. will see if my back is still jello later. will get good sleep (benadryl KOs me quickly) and lift again in the afternoon before this 3-day worknight.
afternoon paused full squats 315x3,(~1s)-365-405 | 385lb 2x0 sets seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets skip smith machine seated shoulder press 195lb 5x2 sets skip lat machine pulldown single arm 120lb 5x2 sets seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets
* skipped the shoulder press until my lowerback feels solid again.
Thur Mar 2
afternoon paused full squats 315x3,(~1s)-365-405 | 405lb 2x1 sets seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets skip smith machine seated shoulder press 195lb 5x2 sets skip lat machine pulldown single arm 120lb 5x2 sets seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets skip
* felt stronger today because of some extra calories but lowerback quickly tire after the 405x2. didn't even feel like putting 6x45lb plates on the calf machine to do my sets. skipped that too. upperbody pulling does not get me broken yet so go on with it. everything else stops until i feel healthier.
Fri Mar 3
afternoon paused full squats 315x3,(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets skip smith machine seated shoulder press 195lb 5x2 sets skip lat machine pulldown single arm 120lb 5x2 sets | 135lb 5x1 sets seated calf raises soleus 6x45lb 5x2 sets | 6x45lb+25lb 5x1 sets
* lowerback fatigue now almost gone. not too jello anymore but ran out of legs today and felt a little tired on the squats. i was standing most of the time last night at work so that did not help. 385x2 was a good weight for today. did not reinjure my lowerback. * thinking of using a belt now whenever i do upperbody pushing to help with back fatigue.
* lowerback is 100% now. it was broken for almost a week because of the heavy smith shoulder pressing volumes. took it easy with the vertical push doing db shoulder pressing. i fail my left hand first before i start to tense my back to bring the weight up. this might work so i dont get this jello lowerback again.
roid effects stop after you stop taking the drugs.
you will end up fighting for the size you gained on cycle but eventually the human body will not want to keep un-natty levels of muscle mass. then you go on cycle again.. its an endless loop of unhealthy addiction.
do not start. i'm natty and stronger than most acne infested steroid junkies. i don't even worry about my knees blowing up because of unstable estrogen levels.
keep grinding with the creatine and protein shakes.
* slept a lot and recovered from the work week. shoulder feeling good with the overhead pressing using smith. will get to 225s in a couple of weeks. 205 is not very heavy.
* bw climbing back up a little again to 196lb. been drinking more orange and apple juice. shoulder press still solid. i start with 205lb but can't really add more because the 5th rep will be a crawl. these are paused reps too.
afternoon paused full squats 315x3,(~1s)-365-405 | 405lb 2x1 sets seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip machine lat pulldown one arm 120lb 5x2 sets smith machine seated shoulder press 205lb 5x4 sets seated calf raises soleus 6x45lb 5x4 sets
* bw 196-198lb bloated with so much water and carbs preworkout. not getting too fat so its alright. also eating dates because they are so good. will get another strong workout wed morning then its all downhill again for a 4-day work week.
Wed Feb 22
morning paused full squats 315x3,(~1s)-365-405 | 405lb 2x1 sets seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip smith machine seated shoulder press 205lb 5x2 sets | 195lb 5x2 sets lat machine pulldown single arm 120lb 5x2 sets seated calf raises soleus 6x45lb 5x4 sets
* back to back 405x2s. so easy when i have my bw strong. come to think of it, i was doing 455x1s daily straight for months but at an orge 210-215lb. i want to build the count of my 455#186 but its just impossible without getting fat strong. * shoulder pressing starts at 205lb because i can. 195lb after the 205 feels like 25lb lighter. lat machine feeling very good too. i have to rotate vertical and horizontal pulling so i dont burn out.
afternoon paused full squats 315x3,(~1s)-365-405 | 405lb 3x1 sets seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip smith machine seated shoulder press 205lb 5x4 sets lat machine pulldown single arm 120lb 5x2 sets seated calf raises soleus 6x45lb 5x4 sets
* bw 196-198lb for days again and the 405x2 was not cutting it this afternoon. did 3 paused reps and it was not even a struggle on the 3rd rep. the 4th would be a fight but id probably get it too.
Thur Feb 23
morning paused full squats 315x3,(~1s)-365-405 | 405lb 2x1 sets seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip smith machine seated shoulder press 205lb 5x2 sets | 195lb 5x2 sets lat machine pulldown single arm 120lb 5x2 sets skip seated calf raises soleus 6x45lb 5x4 sets
* turns out i have to use a vacation day for wed night because i've accumulated max at 233hrs. did another thru morning workout and i was still strong. did not go 405x3 but was still able to use 405x2. was very cold low 40s this morning.
afternoon paused full squats 315x3,(~1s)-365-405 | 405lb 3x1 sets seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip smith machine seated shoulder press 205lb 5x2 sets | 195lb 5x2 sets lat machine pulldown single arm 120lb 5x2 sets skip seated calf raises soleus 6x45lb 5x2 sets | 6X45lb+25lb 5x1 sets
Fri Feb 24
afternoon paused full squats 315x3,(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip smith machine seated shoulder press 195lb 5x2 sets lat machine pulldown single arm 120lb 5x2 sets bw chins 20x1 sets seated calf raises soleus 6x45lb 5x2 sets
* and there goes the work night fatigue again.
Sat Feb 25
afternoon paused full squats 315x3,(~1s)-365-405 | 405lb 2x1 sets seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip smith machine seated shoulder press 195lb 5x2 sets lat machine pulldown single arm 120lb 5x2 sets skip seated calf raises soleus 6x45lb 5x2 sets
* tired on shoulder pressing so im giving myself time off the 205lb. bw was maintained at 195-196lb even on a working night because i've been drinking more fruit juices. 405x2 on a 6.5hr sleep is good. also little tired from 8+hr of cleanroom aseptic processing at work.
* slept 8:30am-2:30pm but still felt like crap. been a while since i worked 4 straight 13-hr nights. 385x2 was still alright. inclined press been consistent now with 225x5s. will go 234-245 after i feel thick enough for 4-8sets of 225x5s.
Mon Feb 13
morning paused full squats 315x3,(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip smith machine seated inclined press 185lb 5x1 sets | 205lb 5x1 sets | 225lb 5x1 sets | 205lb 5x2 sets machine lat pulldown one arm 120lb 5x2 sets skip seated calf raises soleus 6x45lb 5x2 sets
* bw low again at 194-195lb. can't maintain 196-198lb if i dont force feed myself. im leaner but not feeling very thick.
morning paused full squats 315x3,(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets skip seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets smith machine seated shoulder press 135lb 5x2 sets | 185lb 5x1 sets machine lat pulldown one arm 120lb 5x2 sets seated calf raises soleus 6x45lb 5x4 sets
* bw still lean again at 194lb dry. felt strong this morning because i cheated by doing a carb spike with 50-75g apple juice carbs. will do it again because it made me stronger longer. i did very high volume in the smith. my inclined press is with the adj. bench 2-notches down from full vertical. i did the shoulder press with the back support of the adjustable bench all the way up. the bar is still at a slight incline going up and out because this smith is offset a little. this is perfect. no impingement points on the shoulders.
* the smith shoulder pressing feels good for more direct shoulder work without getting the upperchest involved a lot. i can get this to 205-225lb but just adjusting to the movement for a few workouts. will do this more than the inclined press. * carb loaded before the squats even at 194lb bw. could power thru with 405x3 paused but don't want to tire too fast. got myself some good carbs from costco - kirkland apple, langers orange and packs of dates. woot.
Wed Feb 15
morning paused full squats 315x3,(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets skip smith machine seated shoulder press 185lb 5x4 sets | 205lb 3x1 sets machine lat pulldown one arm 120lb 5x2 sets skip seated calf raises soleus 6x45lb 5x4 sets
* tried doing 205lbx5 on the seated smith machine shoulder press. i ran out of upperbody on the 4th rep. had to bail halfway up. would front squat the bar if i get stuck at the bottom. no worries. * carb loaded again with 50-60g langers orange. work night starts again tonight wed-fri only for a short 3-day week. il go 405x2-3 if i feel strong enough later.
afternoon paused full squats 315x3,(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets skip smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets skip smith machine seated shoulder press 185lb 5x4 sets machine lat pulldown one arm 120lb 5x2 sets skip seated calf raises soleus 6x45lb 5x4 sets skip
Thur Feb 16
afternoon paused full squats 315x3,(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x2 sets seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets skip smith machine seated shoulder press 185lb 5x2 sets machine lat pulldown one arm 120lb 5x2 sets skip seated calf raises soleus 6x45lb 5x2 sets | 6x45lb+25lb 5x1 sets
Fri Feb 17
afternoon paused full squats 315x3,(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x2 sets seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets skip smith machine seated shoulder press 185lb 5x2 sets machine lat pulldown one arm 120lb 5x2 sets skip seated calf raises soleus 6x45lb 5x2 sets | 6x45lb+25lb 5x1 sets
* same as yesterday. a little weaker today.
Sat Feb 18
afternoon paused full squats 315x3,(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x2 sets skip seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip smith machine seated inclined press 205lb 5x2 sets | 225lb 5x1 sets | 205lb 5x4 sets skip smith machine seated shoulder press 185lb 5x4 sets | 195lb 5x1 sets machine lat pulldown one arm 120lb 5x2 sets skip seated calf raises soleus 6x45lb 5x2 sets
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 196-198lb
Sun Feb 5
morning paused full squats 315x3,(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets smith machine seated inclined press 135lb 5x1 sets | 185lb 5x1 sets | 215lb 5x4 sets machine lat pulldown one arm 120lb 5x2 sets seated calf raises soleus 6x45lb 5x2 sets
* took 5 mins+ between 215lbx5 sets. first 4 paused reps were smooth and explosive, then the 5th turns into a crawl halfway up. as long as i'm not lifting my lowerback from the bench, i still consider it a good shoulder pressing rep.
afternoon paused full squats 315x3,(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets smith machine seated inclined press 135lb 5x1 sets | 185lb 5x1 sets | 215lb 5x2 sets | 205lb 5x2 sets | 185lb 5x4 sets machine lat pulldown one arm 120lb 5x2 sets seated calf raises soleus 6x45lb 5x2 sets skip
* my shoulder pressing is tiring/crushing my mid back. i tried lighter horizontal rowing but it was still uncomfortable. did narrow neutral grip with very little resistance and it felt good. 2-3plates on the hammerstrength for recovery work should be alright. squats still tired from the work nights.
* did 2 and 3 plate narrow grip pulls to loosen up my back first before going heavy. it's taking a beating from the shoulder pressing. felt good after i did the volume warmups.
* was planning on going 4 sets on the backoff 205x5s shoulder pressing but a lot of people are waiting on me. did 2 sets and will go higher volumes again tomorrow morning. been feeling better doing the neutral grips on my horizontal pulling.
* getting very consistent with backoff paused 405x2s. i'll try to up my protein calories a little again and see if i can get to 196-198lb without fattening up. i'm at 194-196lb for weeks now.
* felt strong for a good 405x4 paused but wanted to pace myself a little more. skipping most upperbody pull and concentrating on getting more volumes of upperbody push.
Tue Jan 31
morning paused full squats 315x3,(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets smith machine seated inclined press 135lb 5x2 sets | 195lb 5x8 sets seated machine dips 105lb 10x2 sets machine lat pulldown one arm 120lb 5x2 skip seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets
* been skipping the upperbody vertical pull because i initially thought it was giving me lots of doms in the mid-upper back area. it is probably more due to the volumes of seated shoulder press. my back has to adapt being crushed into the bench. not painful, more annoying discomfort.
* back to the machine lat pulldowns. 405x2 paused now repeatable even after more fatigue from yesterdays 405x3. a little more caloric surplus to up bw to 198-200lb. i'm 196lb dry.
* feeling very thick already this morning. my diet is kicking in. did lots of boiled eggs in the past few days. sodium and protein overload. been taking apple juice also preworkout for more energy. * 3-day worknight starts again tonight, 6pm-7am for the next 8 weeks for a job development rotation.will hit the gym a little early later. might go for another 405x3 if i can.
* 405x3 is getting easier and easier now. if i get my bw up without getting too fat, i might move up the top set to 435s. i thought i was doing 135lb on my machine lat pulldowns but it felt weird. i was not strong. realized at the end that i messed up switching the stack and used 150lb. ohwell.
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 194-198lb
Sun Jan 22
morning paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets standing one arm landmine shoulder press 45lb 5x2 sets | 45lb+25lb 5x4 sets machine lat pulldown one arm 120lb 5x4 sets seated calf raises soleus 6x45lb 5x2 sets
* no more machine chest press. doing shoulder landmines for upperbody push.
afternoon paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets seated calf raises soleus 6x45lb 5x2 sets standing one arm cable shoulder press 40lb 5x4 sets | 50lb 5x1 sets
* landmine area busy with the afternoon crossfit peeps. did my vertical pushing using the lifefitness seated cable shoulder press but did them standing one arm at a time. the movement felt very close to the landmine but with a more consistent resistance from the weight stack.
Mon Jan 23
morning paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets standing one arm cable shoulder press 40lb 5x4 sets | 45lb 5x2 sets machine lat pulldown one arm 120lb 5x2 sets seated calf raises soleus 6x45lb 5x2 sets
afternoon paused full squats 315x3(~1s)-365-405 | 405lb 3x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb skip standing one arm cable shoulder press 40lb 5x4 sets | 45lb 5x2 sets machine lat pulldown one arm 120lb 5x2 sets bw chins 20x1 sets seated calf raises soleus 6x45lb 5x2 sets
Tue Jan 24
morning paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb skip standing one arm cable shoulder press 40lb 5x4 sets | 45lb 5x2 sets smith machine seated inclined press 135lb 5x4 sets | 185lb 5x1 sets machine lat pulldown one arm 120lb 5x4 sets seated calf raises soleus 6x45lb 5x2 sets
afternoon paused full squats 315x3(~1s)-365-405 | 405lb 3x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb skip smith machine seated inclined press 135lb 5x4 sets | 185lb 5x2 sets machine lat pulldown one arm 150lb 5x2 sets bw chins 20x1 sets seated calf raises soleus 6x45lb 5x2 sets
* don't like the cable shoulder press because the cable is leaving marks on my arms. it's on the way during lifting a little. went back to the high-incline smith machine press. works alright. don't like the hammerstrength seated press because it's lacking the bottom ROM that i always look for. i'm comfortable with the high-incline setup because my head is facing forward so i don't get dizzy.
Wed Jan 25
morning paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb skip smith machine seated inclined press 135lb 5x2 sets | 185lb 5x8 sets | 205lb 5x1 sets machine lat pulldown one arm 135lb 5x2 sets seated calf raises soleus 6x45lb 5x1 sets | 7x45lb 5x1 sets
* did high volume of the inclined press just to make sure i'll be getting domd on the right muscles. calf raises was strong at 7x45lb but still crushed my lower quads supporting the weight.
afternoon paused full squats 315x3(~1s)-365-405 | 405lb 3x1 sets seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 5x45lb 5x2 sets smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets machine lat pulldown one arm 135lb skip seated calf raises soleus 6x45lb 5x2 sets
* the inclined smith press is hitting the right muscles. soreness mostly in the upperchest/front delts. back to horizontal pulling also. those dialy 5x45lb really tire my romboids. i feel doms in the middle back up to the point of getting uncomfortable in the squat because of too much fatigue in there. the skiped days fixed it.
Thur Jan 26
morning paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets | 5x45lb 5x1 sets smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets machine lat pulldown one arm 120lb 5x2 sets seated calf raises soleus 6x45lb 5x2 sets
afternoon paused full squats 315x3(~1s)-365-405 | 405lb 2x1 sets seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets | 5x45lb 5x1 sets smith machine seated inclined press skip machine lat pulldown one arm skip seated cable shoulder press 60lb 5x4 sets | 80lb 5x2 sets seated calf raises soleus 6x45lb 5x2 sets
* smith machine very busy tonight. will do my pushing tmrw morning. did not get enough daytime sleep. had a company sponsored event. 405x3 would be really tiring. the x2 was alright.
Fri Jan 27
morning paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets smith machine seated inclined press 135lb 5x2 sets | 185lb 5x4 sets | 205lb 5x1 sets machine lat pulldown one arm 120lb 5x2 sets seated calf raises soleus 6x45lb skip
* ant delts getting thicker already from the smith pressing. i'm focusing on chest and head forward and pause at the bottom while the bar rests on my upperchest.
* did light seated dip machine for some tricep work. the smith shoulder pressing is not getting my tricep any serious action. kept the backoff 405 to doubles. skipped all upperbody pulling this afternoon. my rhomboid tightness just comes back really quickly. might need more rest for my back.
Sat Jan 28
morning paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 195lb 5x4 sets | 225lb 3x1 sets machine lat pulldown one arm 120lb 5x2 skip seated calf raises soleus 6x45lb 5x2 sets
* inclined pressing is doing well. i know how 225lb feels like now and it's not very heavy. i'm doing these using the adjustable bench at 2 clicks down from the backrest at perpendicular. my head and chest are facing front. just enough incline for a bar path thats out of the impingement point of the rotator cuffs.
afternoon paused full squats 315x3(~1s)-365-405 | 405lb 2x1 sets
* skipped everything else this afternoon. did the 2nd workout 5hrs after first at noon. morning workouts are ~ 5-6am ish. have to leave later and watch NBA at oracle. warriors vs clippers. we got this
* the last rep of seated chest press at 205lb was very heavy. i'm consistent with my seated chest press for weeks now. ant delt and triceps are getting thicker. chest is alright. thought about going back to dips because my left elbow is 100% again. dips feel more comfortable than the seated chest press..but i'm not too happy with constant elbow tenderness. * did the seated machine lat pulldowns with one arm at a time and it felt a lot better. 135lbx5s was not very heavy. i feel better with the ROM doing the pulling one arm at a time. * calf raises were easier on the top ROM only from wearing a different shoe. i got some costco levis chuck taylor canvas shoes with thinner sole than my all-star chuck taylor skateboarding edition. the chucks are a lot more comfortable for long walks because of the nike soles. will use thinner canvas shoes for calf raises from now.
afternoon paused full squats 315x3(~1s)-365-405 | 405lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets machine lat pulldown one arm 135lb 5x2 sets | 150lb 5x2 sets seated calf raises soleus 6x45lb 5x2 sets
Mon Jan 16
morning paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets | 205 5x2 sets machine lat pulldown one arm 135lb 5x2 sets seated calf raises soleus 6x45lb 5x2 sets
* resting machine lat pulldown. got sore from the last 135lb/150lb x5s. will go back to 150lbs later. very cold 38F morning.
afternoon paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets machine lat pulldown one arm 135lb 5x2 sets bw chins 20x1 sets seated calf raises soleus 6x45lb 5x2 sets
* was about to do the 150lb 5x2 sets on the machine one arm pulldowns but decided to take it easy and do bw chins for volume. only planning to do 5-10 reps because i'm heavy right now ~ 198lb wet bw (24oz apple juice pre/peri workout). first 10 reps felt like i was 180lb and just went all the way to 20. grip is toast but the movement felt very easy. the machine lat pulldowns are working. its a more comfortable way to add weights to my vertical pulling. doesn't look as cool as 90lb weighted chins but it does the job and better because i'm doing them more consistently. * i'm still on the IF 2x/day diet but added the apple juice or any fructose before and during workouts recently for more energy. 90-100g carb max per workout, and 2 shots of protein shakes post. thats my bulking. * 385x2 backoff was not hard. could have gone to 4 but i'm resting now. multiple 405s (4 singles a day for past few days) are tiring me.
* 27.5lb dumbells are the heaviest weight that i can palm comfortably behind the head. the 30lb are a lot thicker. did the dip machine for some tricep work. can go up to 120-135lb on these as backoffs. i'm not strapped to anything and at 150lb, i begin to get pushed up.
* gym was so packed and busy i was not able to find a 27.5lb db for my situps. squats maintaining at 385x2 backoff is getting me recovered. i was already strong again for 385x5 but will recover more. 385x3 and x2 2-set-backoffs for 5 total reps is good tonnage and wont burn me out. will start that tomorrow. * still grinding on the seated chest press and it's starting to feel alright. i feel doms on the ant deltoid so its working as planned. * will not do 7x45lb on the calf raise again. crushed my lower quads. felt good at that time so i did it.
Wed Jan 18
morning paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets machine seated chest press 135lb 5x2 sets | 185lb 5x4 sets machine lat pulldown one arm 135lb 5x2 sets | 150lb 5x2 sets seated calf raises soleus 6x45lb 5x2 sets
* getting ready for a very stormy week ahead here in SF. focusing on building up volume in the upperbody push. 185 5x4 sets for now until i feel ready for 195lb. 205x5 is too heavy to do daily.
afternoon paused full squats 315x3(~1s)-365-405 | 385lb 5x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets machine lat pulldown one arm 135lb 5x2 sets
* was only planning of doing 385 x3,x2 but felt very strong this afternoon. will start the 3-night work week and will get weak so i might as well do 5 reps. skipped the calf raises because i ran out of time. took me longer to find parking at the basement because of the heavy rain.
Thur Jan 19
paused full squats 315x3(~1s)-365-405 | 385lb 3x1 sets | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets machine lat pulldown one arm 135lb 5x2 sets
Fri Jan 20
paused full squats 315x3(~1s)-365-405 | 385lb 3x1 sets | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets machine lat pulldown one arm 135lb 5x2 sets seated calf raises soleus 6x45lb 5x2 sets
* repeat of yesterday but have time to do the calves today.
Sat Jan 21
morning paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets machine lat pulldown one arm 120lb 5x2 sets seated calf raises soleus 6x45lb 5x2 sets
* cut back from 135lb down to 120lb on the vertical pulling. i'm getting sore too much from heavy pulldowns.
afternoon paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets machine seated chest press 135lb 5x2 sets standing one arm landmine shoulder press 45lb 5x2 sets | 45lb+25lb 5x2 sets machine lat pulldown one arm 120lb 5x4 sets seated calf raises soleus 6x45lb 5x2 sets
* starting to get some chest soreness from the pressing. will go back to shoulder vertical pushing. have to take it easy with the weight because it is very easy to use too much and burnout my obliques. did them today with staggered stance aligning the pushing side together. i used to do them with aligned feet placement but that burns the obliques supporting the off-centered weight. * squats tired from the 3-day worknights.
now that my elbow is 100% again back from dip overuse, ill focus on upperbody vertical pushing using the standing bb overhead press. 185lb vid hopefully. repping 165lb a couple of weeks ago.
if so, i guess I agree.. bigger back/traps/glutes/thighs looks more athletic. Adding in chest/arms/calves(mostly genetic) would make you look more like a BB'r.
if not, dno what you meant. lol.
yes. big chest puffing out is not my thing. even though i'm doing these seated chest press, i do them narrow grip with unflared elbows for tricep and deltoid action.
* started the lat pulldowns at 285lbx5s and maxd the machine at 300lbx5s. form felt good and took video to make sure i'm getting full ROM. chest press top set at 175s because the damn thing is heavy already. upperbody pulling totally dominating my upperbody push but i'm not too worried about that. i prefer not to have good numbers on the push because i'll start to look like everybody else. decent push is alright. something like 225lbx5s multi sets.
* standing OHP felt good. still weaker in the left arm because thats just how it is. dips felt good on the machine. i have to use a dip station with non-fat handles. don't have one here at 24hr fitness so i'm stuck with the dip machine as backoff volumes. the handles make a lot of difference on the stress on my elbows.
morning paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets standing one arm cable shoulder press 30lb 5x2 sets | 40lb 5x4 sets seated calf raise soleus 6x45lb 5x2 sets
* corrected the weights i logged for the cable shoulder press. i was only lifting half what the machine shows - multi pulley thing. machine stacks out at 75lb.
* getting consistent on the 385x5s and its getting easier now. doing them outside the power rack without pins. the squat cage in my gym has uneven floor. * thought about doing the one arm cable shoulder press to build my upperbody push but it will eventually just turn into a struggle with the little stabilizer muscles as i get to heavier weights. will have to build volumes on the seated chest press until it starts to feel good.
* felt adapted already to the seated chest press and decided to do explosive reps now compared to controlled push. the reps look the same but i can use heavier weights because i will go all out on the initial push to throw the weight up and decay that speed on the concentric. i was controlling and muscling the weights when i'm learning and getting used to the movement. all reps are still paused. rows and calf raises are also paused.
* gym was packed. did not have the squat rack. could have pushed for a 4-5 paused reps on 405 if i had the safety pins for peace of mind. 3rd paused single was still smooth without any glitch. will increase my protein shake intake post workout to bulk up some more.
* modified my work schedule yesterday and was able to take a post mid-night nap. lifted this morning and felt strong already. bw196lb. been drinking 2 shots of protein shake post workout. * chest press tired from 205x5s yesterday. will maintain this 4 sets of 135+185x5s for maintenance and go heavier when i feel recovered. * calf raises at 6 and 7 plates been consistent for months now but cannot do consistent 7x45s because of the crushing force in my lower quads from supporting the weight. i have more improvement to go on the standing smith calf raises but have to do this very carefully. so easy to burn out.
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