Adarq.org

May 28 - Jun 3, 2017

Full Squats - Paused - Maintenance
455 #200 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 204-206lb

May Week 5 of 5

Sun May 28

morning
Squats paused full squats smith 315s-365-405-435
Horizontal Pull hammer strength iso row pronated narrow 4x45lb 5x2 sets | 4x45lb+25lb 5x4 sets
Vertical Push smith machine inclined narrow bench press 135-185-225 5x2 sets each 
Vertical Pull seated lat machine pulldown 225 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* did the morning squat routine on the smith to not tire the stabilizing muscles and get good quads and glute action. chest press on the smith feels very comfortable. i can get this to 245-275 before end of 2017 and 315 within a year. the 225 was not very heavy. feet also elevated to prevent lowerback tension. doing these chest pressing narror to minimize chest involvement and give the weight to the tris and ant delts.

afternoon
Squats paused full squats 315s-365-405-455#198
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x4 sets
Vertical Push smith machine inclined tricep bench press 185 5x2 sets | 225 5x4 sets
Vertical Pull seated lat machine pulldown 225 5x2 sets

* skipped the calf machine because of too many peeps using it. did the 455 paused outside of the power rack. squat cage is busy. 455 was easy. might be able to do 4 singles until wed.

Mon May 29

morning
Squats paused full squats 315s-365-405
Horizontal Pull one arm standing cable rows 50-60 5x2 sets each | 70 5x8 sets
Vertical Push smith machine inclined tricep bench press 185 5x2 sets | 225 5x4 sets 
Vertical Pull seated lat machine pulldown 225 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets

* did not feel very strong on the 405. would get a 435 but it would feel near max. skipped it and will keep this routine for mornings. il 455 later. i hope the gym is not very busy on this holiday monday.

afternoon
Squats paused full squats 315s-365-405-455x0-435x1 | 365 1x10 sets | 315 1x5 sets
Horizontal Pull one arm standing cable rows 70 5x2 sets | 75 5x8 sets 
Vertical Push smith machine inclined tricep bench press 225 5x4 sets 
Vertical Pull bw chins 1x20 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* i was feeling normally strong on the 405 and would have done the 455 outside of the rack if i had too judging by the explosiveness of the 405. i messed up on the valsalva. i did not eat enough air. i knew i screwed it up because i just folded after i got out of the pause. luckly i was inside the cage with the pins set. did not even fight anything with my legs. reracked and did the 435 a few mins after. felt like total shit because i wasted a perfectly good afternoon - did so many singles of 365 to iron out form with 30-45sec resets. the reps after 5-6 felt 20-30lbs lighter.  the 315 singles felt like an empty bar.
* my tricep bench press is solid. started at 225 without a problem. i took it easy with the chins since i'm already taxing my elbows with heavy bench pressing. if it worked for the squats, i did it again - 20 singles with secs in between. last time i did this with the chins, i got calve tightness because of so many landings. smarter this time and step down to a plyo box.

Tue May 30

morning
Squats paused full squats 315s-365-405
Horizontal Pull one arm standing cable rows 75 5x4 sets | 100 1x5 sets
Vertical Push smith machine inclined tricep bench press 185 5x2 sets | 225 5x2 sets | 255 1x5 sets   
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets

* 365 single volume yesterday did not tire me. 435 strong this morning. good sleep and strong breakfast, i should be 455#199 later and another on wed for 200 before the 4-night wed-sat work week.
* 255 singles on the tricep bench was not very heavy. could get 265s but not at 275 yet.

afternoon
Squats paused full squats 315s-365-405-435x1
Horizontal Pull one arm standing cable rows 75 5x8 sets
Vertical Push smith machine inclined tricep bench press 225 5x4 sets   
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

*  was not happy with the explosiveness of the 405.  DOMs from the 365 singleshowed up. i got an easy 435 but would have been a grinder if i put 455. good thing that i took it easy. calf raises are strong again.
* i'm getting better DOMS on my mid back doing rows on cables. it does not look as cool as 5-6 plates on the hammerstrength machine but these 75-100lb cable resistance works the back muscles more.

Wed May 31

morning
Squats paused full squats 315s-365-405
Horizontal Pull one arm standing cable rows 75 5x4 sets
Vertical Push smith machine inclined tricep bench press 225 5x4 sets   
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315s-365-405-455#199 | 365-385-405 1x5 sets each. 30 sec rests
Horizontal Pull hammerstrength iso row pronated grip 4x45lb 5x2 sets | 5x45lb 5x2 sets
Vertical Push smith machine tricep bench press 225 5x4 sets   
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* squat plan worked. did volumes of singles. 405s were not very heavy. will go 435s next time i feel this strong.

Thur Jun 1

afternoon
Squats paused full squats 315s-365-405 | 385 1x5 sets
Horizontal Pull hammerstrength iso row pronated 5x45lb 5x2 sets | 4x45lb 5x2 sets
Vertical Push BW dips 5x8 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Fri Jun 2

afternoon
Squats paused full squats 315s-365-405-455#200
Horizontal Pull hammerstrength iso row pronated 5x45lb 5x2 sets
Vertical Push BW dips 5x4 sets | standing bb shoulder press 135 5x4 sets
Vertical PullBW chins 5x4 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* got almost 7hr daytime sleep and felt very good. 455 was still heavy but not a back breaking grind. calves still tired and not 7 plate strong even after 2-days.

Sat Jun 3

afternoon
Squats paused full squats 315s-365-405-435x1 | 385 1x5 sets
Horizontal Pull hammerstrength iso row pronated 5x45lb 5x1 sets
Vertical Push BW dips 5x8 sets
Vertical PullBW chins 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

May 21-27, 2017

Full Squats - Paused - Maintenance
455 #197 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 204-206lb

May Week 4 of 5

Sun May 21

morning
Squats paused full squats 315-365-405 | smith 315 5x1 sets
Horizontal Pull hammer strength iso row pronated narrow 3x45 10x2 sets | pronated wide 3x45 10x2 sets
Horizontal Pull  one arm cable rows 100-120-140-160 10x1 sets each | one arm cable upright rows 100-120 10x1 sets each
Vertical Push seated chest press machine 100-120-140-160 10x1 sets each | 180 5x1 sets
Vertical Pull seated lat machine pulldown 150-180-195-205 10x1 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* feeling good already even after a workday. got a little nap and was able to do a morning workout. will get 455 again later.

afternoon
Squats paused full squats 315-365-405-455#194 | smith 315 5x1 sets
Horizontal Pull one arm hammer strength high row machine  80-100 10x2 sets each
Vertical Push seated chest press machine 140-160 10x2 sets each 
Vertical Pull bw chins 10x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets
 
* got dates again from costco. my favorite bulking fruit.

Mon May 22

morning
Squats paused full squats 315-365-405
Horizontal Pull hammer strength iso row pronated narrow 3x45lb 10x2 sets | 4x45lb 5x4 sets
Horizontal Pull one arm cable upright rows 100-120 10x2 sets each
Vertical Push seated chest press machine 160 10x2 sets 
Vertical Pull seated lat machine pulldown 180-195 10x1 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315-365-405-455#195 | 315 5x1 sets
Horizontal Pull hammer strength iso row pronated narrow 3x45lb 10x2 sets | 4x45lb 10x2 sets
Vertical Push seated chest press machine 160 10x2 sets  | 180-200 5x1 sets each
Vertical Pull seated lat machine pulldown 180-195 10x1 sets each | hammerstrength iso high row 1x45lb 10x2 sets | 1x45lb+25lb 10x2 sets 
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* still not confident to go back to smith shoulder pressing because i always find a way to tire my lowerback doing vertical pushing. i'm not getting chest DOMS from the seated chest pressing by using a low seat position and narrow pronated grip.

Tue May 23

morning
Squats paused full squats 315-365-405
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x2 sets | 4x45lb 10x1 sets
Vertical Push seated chest press machine 160 10x2 sets 
Vertical Pull seated lat machine pulldown 180-195 10x1 sets each | 225-240 5x1 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* bw still staying at 204-206lb but i have to force myself to finish 500g white rice a meal. i eat two full meals a day and fast in between. did a quick macro check and its 2 grilled chicken thigh from costco 500g, and 500g white rice a meal. did this because it makes the math simple. turns out to be 3700kcal, 280g carbs 40%, 240g protein 35% and 160g fat 25% total per day.  these calories dont include dates, mango juice, protein shakes and the occasional sodium bulking with dozens of boiled eggs. i drop the white rice to 250g a meal and its cutting time right away. drop it to 125g carbs a day and il be single digit BF.

afternoon
Squats paused full squats 315-365-405-455#196 
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x2 sets | 4x45lb 5x2 sets
Vertical Push seated chest press machine 160 10x2 sets   
Vertical Pull seated lat machine pulldown 180-195 10x1 sets each   
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* back to 5 reps on the one arm pulling. accumulation of 10 reps start to tire my core. 455x1 paused is routine now. 4th consecutive day since last saturday. did not do any backoffs. i want to stay fresh so i can do another 455 tmrw afternoon.

Wed May 24

morning
Squats paused full squats 315-365-405
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x2 sets | 4x45lb 5x8 sets
Vertical Push seated chest press machine 160-180 5x2 sets each 
Vertical Pull seated lat machine pulldown 225-240 5x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
 
* back to 5 reppers. 10 reps is too much fatigue for daily lifting. will work tonight til friday night for my short work week.

afternoon
Squats paused full squats 315-365-405-455#197
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x1 sets | 4x45lb 5x1 sets
Vertical Push seated chest press machine 160-180 5x2 sets each 
Vertical Pull seated lat machine pulldown 225-240 5x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

Thur May 25

afternoon
Squats paused full squats 315-365-405-435
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x2 sets | 4x45lb 5x4 sets
Vertical Push seated chest press machine 160-180 5x2 sets each 
Vertical Pull seated lat machine pulldown 225-240 5x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

Fri May 26

afternoon
Squats paused full squats 315-365-405 | 315 1x5 sets | 365-405-435
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x2 sets | 4x45lb 5x4 sets
Vertical Push seated chest press machine 160 5x4 sets each 
Vertical Pull seated lat machine pulldown 225 5x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* got good sleep for a work night and wondered why this 405 feels very unexplosive. will not get out of 435 with legs like this. had to redo the warmups and did more 315s. it worked and the 2nd 405 was a lot better. the 435 was still heavier than usual but nothing that will get me pinned.

Sat May 27

afternoon
Squats paused full squats 315s-365-405-435
Horizontal Pull hammer strength iso row pronated narrow 5x45lb 5x1 sets | 4x45lb 5x8 sets
Vertical Push smith machine inclined shoulder press 135 5x8 sets 
Vertical Pull seated lat machine pulldown 225 5x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* took 6 singles of 315 this afternoon until it felt right. the 435 was heavy but still no back caving or grinding. the 8 set routine is not taking long because i'm doing them in clusters of 10. do a set of 5 then quick rest/reset followed by another 5. then il rest for 2-3mins.

May 14-20, 2017

Full Squats - Paused - Maintenance
455 #193 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 204-206lb

May Week 3 of 5

Sun May 14

morning
Squats paused full squats 315-365-405-435
Horizontal Pull one arm cable upright rows 80lb 10x2 sets | 100lb 10x2 sets
Horizontal Pull seated machine rows 100lb 10x1 sets | 140lb 10x1 sets | 160lb-180lb-200lb 5x1 sets each
Horizontal Push seated chest press machine 100lb 10x2 set | 140lb-160lb-180lb-200lb 5x1 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315-365-405-435 | smith machine 135-225-315 5x2 sets each
Horizontal Pull seated machine rows 100-120-140-160-180 10x1 sets each
Horizontal Push seated chest press machine 160-180 5x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* did backoff sets on smith machine for better recovery of core while still getting my quads,hams and glutes good volume. did them wearing chucks and 5lb plates. smith at 24hr gym has a slight incline. makes the motion feel very natural.
* woke up midday to watch warriors game. 1st q down 25. fukkit. back to sleep. popo is GOAT. watched highlights later. popo is GOAT. spurs leading with less than 2 mins to go with kawhi out. 40yr manu dunking on 6'7" kids.

Mon May 15

morning
Squats paused full squats 315-365-405-435 | smith machine 315 5x1 sets
Horizontal Pull one arm cable upright rows 80 10x2 sets
Horizontal Pull seated machine rows 140-160 10x1 sets each | seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x2 sets
Horizontal Push seated chest press machine 140lb 10x2 set
Vertical Push smith machine shoulder press 135 10x2 sets | 185 5x2 sets
Vertical Pull seated lat machine pulldown 120 10x2 sets | 150 10x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* 435x1 was heavier than usual this morning. the volumes of smith squats yesterday added some fatigue. did minimum of 315x5 to iron form and lift stronger later.
* got back to vertical pulling again. tenderized my left elbow weeks back most likely from the 100lb single arm cable pulldowns. will use lighter weights more and do 10 reps. 1-2 sets of heavy 5s to start.

afternoon
Squats paused full squats 315-365-405-455#190 | smith machine 315 5x1 sets
Horizontal Pull one arm cable upright rows 80 10x2 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x2 sets
Horizontal Push seated chest press machine 140lb 10x1 set
Vertical Push smith machine shoulder press 185 5x2 sets | 205 5x2 sets
Vertical Pull seated lat machine pulldown 120 10x2 sets | 150 10x2 sets | 180 5x1 sets |  205 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* i got the 405 up so explosively that it reminds me of the time i'm getting the 475 paused. the 455 was smooth without any glitch or grind. probably could have gotten a grinding 475 but i'm getting too old for that intensity.
* smith machine squats as backoffs works. will do more and see if i can turn the morning squats to smith only for more recovery. the multi 315x5s paused squats couple of days ago added some tightness to my lowerback. im sure i'm getting lazy and tired fully bending the knees and ankles on some reps and end up rounding the lowerback to get to full depth. i cant do that on the smith because the bar comes down and forward which forces me to get some good ankle dorsi flexion. will take smith squat video soon.

Tue May 16

morning
Squats paused full squats 315-365-405 | smith machine 315 5x1 sets
Horizontal Pull one arm cable upright rows 80 10x2 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x1 sets
Vertical Push smith machine shoulder press 185 5x2 sets | 205lb 5x2 sets
Vertical Pull seated lat machine pulldown 120-150-180-195 10x1 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* the 405 was not as easy as usual. 435 would have been a fight. skipped top set and did backoff 315 on the smith.  il get 435 later but would be really good if i get 455 again.

afternoon
Squats paused full squats 315-365-405-435 | smith machine 315 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x2 sets
Horizontal Push seated chest press 120 10x2 sets
Vertical Pull seated lat machine pulldown 120-150-180-195 10x1 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* my legs were already strong for 435+ but i feel some crushed fatigue in my lowerback. not the fatigue from a rounded lowerback from bad squat form. i fried my back doing volumes of smith shoulder pressing. again. skipped shoulder pressing today and tomorrow morning. il get my 455 wed afternoon.

Wed May 17

morning
Squats paused full squats 315-365-405-435
Horizontal Pull one arm cable upright rows 80-100 10x2 sets | 120-140 5x1 sets each
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x2 sets
Vertical Pull seated lat machine pulldown 120-150-180-195 10x1 sets each 
Horizontal Push seated chest press 100 10x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
 
* skipped the 315x5 backoff on smith to make sure i get an easy 455 later.  not prepping for 475 because my BW is stuck now at 204lb. 208lb+ and il go for it. removed all vertical pushing. i do the chest press with narrow grip and handles lined up with my shoulders (low seat height). it should give plenty of action to my anterior delts and triceps without involving much pecs. will stay with this as long as i dont get DOMS on chest.
* my cable upright rows are improving. i did a good set of 5 using 140 (equivalent resistance to 70lb db). these are strict reps with full ROM. il start to lose the top ROM at 160+ unless i do some sort of rocking motion at the bottom. stack tops out at 200.
* was looking at previous journal logs and saw my Day-1 non-strict paused vid of 455x1 at 192-194lb bw on Feb 11, 2013. (page 75).

afternoon
Squats paused full squats 315-365-405-455#191 | smith machine 315-345 5x2 sets each
Horizontal Pull one arm cable upright rows 100-120 10x1 sets each | 140 5x1 sets 
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x1 sets
Vertical Pull seated lat machine pulldown 120-150 10x2 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets
 
* if i feel tired trmw morning, il use the smith and stay 315-345 for recovery.

Thur May 18

morning
Squats paused full squats 315-365-405-435
Horizontal Pull one arm cable upright rows 100-120 5x2 sets each
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x2 sets
Vertical Pull seated lat machine pulldown 120-150-180-195 10x1 sets each 
Horizontal Push low incline smith bench press 135-165 10x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* squats form felt solid this morning. not 455 strong but form ironed enough that the 435 did not tire me. another 455 later. did smith bench press with a little incline because i get dizzy when i lay flat. just enough so that blood does not rush into my head.
* i will do another volume sets of smith squats later.

afternoon
Squats paused full squats 315-365-405-455#192 | smith 315-345-365 5x1 sets each
Horizontal Pull one arm cable rows 100-120 10x1 sets each | 140-160 5x1 sets each
Vertical Pull seated lat machine pulldown 150-180 10x1 sets each | 195-205 5x1 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets
 
Fri May 19

afternoon
Squats paused full squats 315-365-405-435 | smith 315 5x1 sets
Horizontal Pull one arm cable rows 100-120 10x2 sets each | 140-160-180-200 5x1 sets each
Vertical Pull seated lat machine pulldown 150-180-195-205 10x1 sets each | 225-240-265-280 5x1 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* tired from the first work night since friday last week. took vacation yesterday so thurs night was my first work day this week.

Sat May 20

morning
Squats paused full squats 315-365-405 | 315 5x1 sets
Horizontal Pull one arm cable rows 100-120 10x2 sets each
Vertical Push seated chest press machine 80-100-120-140 10x2 sets each
Vertical Pull seated lat machine pulldown 180-195 10x1 sets each | parallel grip 105-120-135-150 10x1 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* got off work a little early and was able to take a good nap. could have done 435 again but prefer to get an easy 455 later so just saved it.

afternoon
Squats paused full squats 315-365-405-455#193
Horizontal Pull hammerstrength iso row pronated narrow 3x45lb 10x2 sets | pronated wide 3x45lb 10x2 sets
Vertical Push seated chest press machine 100-120-140-160 10x1 sets each | 180 5x1 sets
Vertical Pull seated lat machine pulldown 180-195 10x1 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets | seated leg press machine calf raises gastrocs 100-120-140-160-180-200-220 10x1 sets each

* focusing more now on front delts and triceps using the seated chest press. squats are routinely awesome now. if i get another nap after midnight, il lift light again sunday morning and go 455 in the afternoon.

GS went up 3-1 on cavs with klay-curry + a piss poor performance from barnes. durant replaces barnes.  u want to place a bet against that?

not the actual hgh, but an hgh promoting formula: https://www.costco.com/SeroVital-Dietary-Supplement%2c-160-count-.product.100121701.html

the most sought after PED made it legally to costo. 

i know somatotropin because i make nutropin at work (gene.com). serovital claims a 600% increase in natural hgh level. good thing with costco is the return policy. not going to do it myself and waste my time but imagine taking a month's worth $80 and doing an hgh serum testing after using it. if blood hgh serum remains the same, return for a full store refund - no questions asked.

that claimed 600% increase is right there at the anabolic dosage requirement - baseline of 1.5iu up to 8iu+.

im surprised costco took this product. im for certain no $80 product is going to give you the same HGH levels as a $100,000 a month Nutropin supply for an 8iu/day at $400 per iu.

pitiful jazz cant even cover 13 points .... fuck this im out

trash time got vegas'd. grats buddy.

condolences to you and your family. i lost my mom to breast cancer back when i was still in my teens.  my mom also put up one hell of a fight. she died on mothers days. anniversary is coming up again.

be strong darqui.