Adarq.org

Mar 26 - April 1, 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 Mar 26

morning
Squats paused full squats 315-365-405 | 135lb 5x1 sets FS
Horizontal Pull standing one arm cable rows 75lb 5x4 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x4 sets | 2x45lb 5x1 sets
Vertical Pull seated machine lat pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315-365-405 | 135lb 5x1 sets FS
Horizontal Pull standing one arm cable rows 75lb 5x4 sets | 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x2 sets | 2x45lb 5x1 sets
Vertical Pull seated machine lat pulldown 120lb 5x1 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* bw steady in the 198-200lb. took pic for comparison. i did not take any full body front pic at 210lb+ because im taking the pics for lean comparison. there is no lean at 210lb 5'10 natty. 
* i'm feeling very confident on a 425-435 daily max paused rep soon because the 405 is not cutting it anymore. my deltoids are starting to look thicker now. 

200lb


184lb


170lb - i did not take any full upperbody front pic. just pieces of abs, legs and arms with lots of veins.


Mon Mar 27

morning
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 80lb 5x2 sets | 90lb 5x1 sets | 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x2 sets
Vertical Pull seated machine lat pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* been favoring the one arm cable rows for horizontal pulling. the hammerstrength is also ok but i feel that the movements are about the same but i don't have to load 8 plates with the cables.

afternoon
Squats paused full squats 315-365-405 | 315 5x1 sets
Horizontal Pull standing one arm cable rows 80lb 5x1 sets | 90lb 5x1 sets | 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x4 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Tue Mar 28

morning
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x2 sets | 2x45lb 5x2 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* shoulder pressing made progress. could be doing another 10-15lb on top of the 2x45lb soon. chins with bwx20 is getting easier even at 200lb bw. broke the calf machine this morning. the leg support pin popped off and i made a scene when the plates slammed down. the moveable leg pad flew up. lol. woke me up. re racked and made sure locking pin is screwed all the way in.

afternooon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x4 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x4 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

Wed Mar 29

morning
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x2 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x4 sets | 2x45lb+10lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Thur Mar 30

afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x1 sets | 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* 2x45lb+10lb on the one arm shoulder land mine is ok for the shoulders but too heavy at this time for my obliques. im going to tire something in my core very quickly if i go very heavy.

Fri Mar 31

afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x2 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x2 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* keep the volume lower now on the shoulder pressing. i'm feeling tired on my core.


Sat April 1

afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x2 sets | 100lb 5x2 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets | bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* skipped the shoulder pressing. lowerback tired also from long standing hours at work.

The biggest looming problems ahead are a)staying lean once i become lean via diet, and b)dealing with low calorie intakes as a long term necessity while im so light/lean. The source of these is the diff between someone naturally lean (Any of the naturally athletic dudes on this site, eg mutumbo/kf/acole/lbss/coges_ vs someone dieted down (ie just me). Someone naturally lean doesn't have the problems I do of having the appetite & hormones of an obese person while being 6'4" & lean 75kg (hopefully not even lean 75kg yet lol). Suppose i achieve that, then maybe loads of drugs to get up to 85kg without being fat. B/c im not sure i can overfeed with my hormonal profile without just getting fat. Never really done a CLEAN BULK tho, or one with good amounts of cardio; but that's a solution im not sure i can manage again with my profile..

unless you have taken a full blood test to prove your wacked hormonal profile, i believe the stress of dieting is just making you mental. 

relax.

Mar 12-18 , 2016

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 Mar 12

afternoon
Squats paused full squats 315-315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Vertical Push one arm shoulder landmine press 45lb 5x2 sets | 45lb+25lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets skipped 
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* left side stiff neck - still annoying after 3-4 days already. cannot do so many volumes of the heavy negatives of the push presses. weak today from the 4-day worknights but still feeling the extra strength from the consistent 196lb bw now. seated calf raises not regressing. will eat better later and catch up on sleep.

Mon Mar 13

morning
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Vertical Push one arm shoulder landmine press 45lb+25lb 5x1 sets | 45lb+35lb 5x1 sets | 2x45lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* slept for almost 8hrs tonight, and add to that the 7hr sunday morning.. i'm recovered. i'l take a nap again after this heavy breakfast. shoulder pressing with one arm landmines progressed to 2x45lb plates now. will routinely use 45lb+25lb or 35lb and will save the 2x45lb on very strong days.

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Vertical Push one arm shoulder landmine press 45lb+25lb 5x1 sets | 45lb+35lb 5x4 sets | 2x45lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets skipped   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skipped
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

Tue Mar 14

morning
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets
Vertical Push one arm shoulder landmine press 45lb+35lb 5x4 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skipped
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* landmine shoulder pressing straight to 45lb+35lb on the bar for 4 sets of 5s. BW still at 196-198lb and holding for the last 1.5 weeks now. dates are just awesome for the extra calories. it cleans you up good too with all those fiber. i feel healthy eating them even with the candy like sweetness.

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x2 sets | 2x45lb 5x2 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets skipped
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

* very hot 70s afternoon. i was feeling good with the paused squat 405s for days now. could be at 425-435 now but hesitating because i don't have the safety pins. the squat cage on the gym closest to me has uneven floor. i have to squat outside.

Wed Mar 15

morning
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x1 sets | 2x45lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* upperbody pulling getting tired. will take it easy on these. squats still feeling solid. 3-day worknight later. 

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x1 sets | 2x45lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets skipped   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skipped
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets skipped
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* did the 315-365-405 squat routine without rest. took minutes and i'm done with that. too many waiting for the rack. 

Thur Mar 16

morning
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x1 sets | 2x45lb 5x2 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

* did the rows without straps. i feel better ROM if my hands are not fixed on the machine with the straps. had a morning workout because of a modified work schedule for afternoon meetings.

Fri Mar 17

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x2 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

Sat Mar 18

afternoon
Squats paused full squats 315-365-405 | 315x5 | 225x1 front squat
Vertical Push seated smith shoulder press 135lb 5x4 sets | 185lb 5x2 sets | 135lb 10x2 sets
Vertical Push one arm shoulder landmine press 45lb+35lb 5x2 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets | 4x45lb+25lb 5x1 sets 
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* cannot do heavy weight consistently on the landmine shoulder pressing because my core takes a beating. i can feel my obliques fighting for balance. i don't like putting myself in this injury prone position. back to the more stable seated shoulder pressing on the smith but with more controlled reps by not going very heavy. i will only do the weight if the concentric does not turn to a crawl. thats when my spinal erectors get into the movement.

Interesting to see you say you felt bouncy after FS... I feel exactly the same. Just...explosive. Have you thought about going after a big FS?

im doing the front squats explosively to get the 205lb push press as quick as possible. most i did on FS is mid 300s. i don't like how my collarbones look dirty after days of front squatting.

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. 

Feb 26 - Mar 4 , 2016

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.

Sat Mar 4

afternoon
Squats paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets | 4x45lb+25lb 5x1 sets 
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets
Vertical Push smith machine seated shoulder press 195lb 5x2 sets  skip
Vertical Push seated db shoulder press 45lb 5x1 sets | 55lb 5x1 sets | 65lb 5x1 sets | 75lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x2 sets | 135lb 5x1 sets | 150lb 5x1 sets
Calves seated calf raises soleus 6x45lb 5x4 sets

* 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.
 

Feb 19-25, 2016

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  194-196lb

Sun Feb 19

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 skip
smith machine seated shoulder press 185lb 5x4 sets | 205lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* 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.

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 shoulder press 195lb 5x2 sets | 205lb 5x2 sets
seated calf raises soleus 6x45lb 5x4 sets

Mon Feb 20

morning
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+25 5x2 sets skip
smith machine seated shoulder press 205lb 5x4 sets
seated calf raises soleus 6x45lb 5x2 sets skip

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 205lb 5x4 sets
seated calf raises soleus 6x45lb 5x2 sets

Tue Feb 21

morning
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+25 5x2 sets skip
smith machine seated shoulder press 205lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* 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.   
 

Feb 5-11, 2016

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.


BW  196-198lb

Mon Feb 6

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 2x45lb 5x4 sets | 3x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets
smith machine seated inclined press 135lb 5x1 sets | 185lb 5x1 sets | 205lb 5x1 sets | 215lb 5x1 sets | 210lb 5x4 sets 
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* 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.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 2x45lb 5x4 sets | 3x45lb 5x2 sets | 4x45lb 5x2 sets | 4x45lb+25lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets skip
smith machine seated inclined press 135lb 5x1 sets | 185lb 5x1 sets | 205lb 5x1 sets | 215lb 5x1 sets | 205lb 5x2 sets 
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* 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.

Tue Feb 7

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
smith machine seated inclined press 165lb 5x1 sets | 185lb 5x1 sets | 215lb 5x1 sets | 225lb 5x1 sets | 205lb 5x4 sets 
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* doing very well on the smith shoulder pressing. i will take it easy once i get to repeatable 225lbx5 for multi sets

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  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 165lb 5x1 sets | 185lb 5x1 sets | 205lb 5x1 sets | 225lb 5x1 sets | 205lb 5x1 sets 
machine lat pulldown one arm 120lb 5x2 sets skip
chins bw 20x1 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

Wed Feb 8

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets | 4x45lb+25lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 165lb 5x1 sets | 205lb 5x1 sets | 225lb 5x1 sets | 205lb 5x4 sets 
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets | 4x45lb+25lb 5x1 sets skip
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 165lb 5x1 sets | 195lb 5x1 sets | 225lb 5x1 sets | 205lb 5x2 sets 
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

Thur Feb 9

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 2x45lb+25lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 165lb 5x1 sets | 195lb 5x1 sets | 225lb 5x1 sets | 205lb 5x4 sets 
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

Fri Feb 10

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 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

* worknight 2 of 4. tired. shoulder pressing still good.

Sat Feb 11

afternoon
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
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets