Adarq.org

Mar 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 Mar 5

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

afternoon
Squats paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
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 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
Vertical Push standing bb shoulder press 135lb 5x2 sets | 155lb 5x1 sets
Vertical Push seated db shoulder press 55lb 5x1 sets | 65lb 5x1 sets | 75lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets | 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb 5x2 sets | 6x45lb+25lb 5x2 sets

Mon Mar 6

morning
Squats paused full squats 315x3,(~1s)-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Squats+Shoulders paused full front squats to push press 135lb 5x1 sets | 185lb 5x1 sets
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 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x2 sets

* ill build my shoulders with the combo of standing press and push press but will make sure to not go crazy on the volumes of these. my calves found another gear and did another 35lb on top of the 6 plates without any problems this morning. did them all paused and without hands on the support. will try 7 plates later if i still have it.

afternoon
Squats paused full squats 315x3,(~1s)-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets skip
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets
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 5x2 sets
Calves seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets | 7x45lb 5x1sets

* can do the 7x45lb plates on the seated calf raise but will stay with 6+35lb because the crushing pain in my quads are just too much. i was strong on the squats but decided to continue skipping the backoffs because these front squat to push press is CNS heavy. i'm feeling bouncy after a few singles of these. doing them 1 to 2 at a time with a few seconds reset. might need to do them singles like any high intensity plyo and focus on power.

Tue Mar 7

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

* my traps are starting to feel sore from the overhead pressing heavy negatives. this is not good. don't want to look like a trapbro. back squat form feeling more ironed out doing these front squats. don't need 3 singles of 315 to get going. 

afternoon
Squats paused full squats 315-365-405 +25lb
Squats+Shoulders paused full front squats to push press 185lb 2x1 sets | 205lb 2x1 sets skipped 
Vertical Push standing bb shoulder press 135lb 5x2 sets | 155lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets   
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets skipped
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x2 sets

* its not the heavy bb shoulder press negatives that wrecked my traps. i was avoiding choking myself with the bar on the FS and i overdid backing off my head. had to take some advil just to get sleeping this morning because the stiff neck feeling was very uncomfortable. NSAID worked. my 405 paused was very explosive. i could have 435x1 today but saved it when i eventually get my bw in the 198lb+ leanish. im still 195-196lb.

Wed Mar 8

morning
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x4 sets | 155lb 5x1 sets
Squats+Shoulders paused full front squats to push press 135lb 5x1 sets | 185lb 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 4x45lb+25lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets | 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

* daily warmup for the calves now at 6x45lb+25lb. neck stiffness still there a little so i had to skipped the push press to recover more. tonight starts the ugly 4-day work week. bw getting consistent at 196lb dry now. dates are very calorie dense and gets you good amounts of fiber too.

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185-205-225lb  x1
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 setsskipped
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 setsskipped 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets | 135lb 5x1 setsskipped
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

Thur Mar 9

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets
Horizontal Pull db bent over rows 100lb 5x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets skipped 
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets skipped 
Vertical Pull lat machine pulldown single arm 120lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

Fri Mar 10

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 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 skipped 
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets skipped 
Vertical Pull lat machine pulldown single arm 120lb 5x2 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

Sat Mar 10

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets skipped
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets
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 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

jesus that is a lot of vacation to accumulate.

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!

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. 

Feb 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 Feb 12

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 | 205lb 5x2 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* 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.

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 205lb 5x1 sets | 225lb 5x1 sets 
seated calf raises soleus 6x45lb 5x4 sets

Tue Feb 14

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.

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 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets |
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 5x4 sets skip
seated calf raises soleus 6x45lb 5x2 sets | 6x45lb+25lb 5x2 sets

* 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

genetic potential for your height is 100-105kg lean. you have a big 25% room for improvement.

keep grinding buddy.

 

just saw this curry show live. look at iggy at top left of screen.. totally no fks given to the no touching of referee rule. 

<a href="http://www.youtube.com/watch?v=Ds92u5b4i3w" target="_blank">http://www.youtube.com/watch?v=Ds92u5b4i3w</a>

Jan 15-21 , 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  194-198lb

Sun Jan 15

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 105lb 5x4 sets | 120lb 5x2 sets | 135lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* 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.

Tue Jan 17

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 135lb 5x2 sets | 150lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets
seated dip machine 105lb 5x2 sets
weighted situps 27.5lb 5x2 sets

* 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.

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 5x4 sets   
machine lat pulldown one arm 135lb 5x2 sets | 150lb 5x2 sets | 165lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets | 7x45lb 5x1 sets
weighted situps 25lb 5x4 sets

* 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.

look like everybody else, meaning physique-wise?

you don't want that big chest puffing out?

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.