Adarq.org

June 9-15, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

June Week 2 of 4 BW 198-202

Sun June 9

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

3:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max\ 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 65x5

Mon Jun 10

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

5:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

Tue June 11

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

Wed June 12

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

Thur June 13

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

Fri June 14

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

Sat June 15

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

May 26- June 1, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

May Week 5 of 5 BW 198-202

Sun May 26

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 70-70x5

3:30 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 65x5

Mon May 27

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80-80x5

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-65x5

Tue May 28

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

* lowered weights used on the other exercises. il try to increase the 475 per week. bw stays at 200-202.

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

Wed May 29

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

6:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

Thur May 30

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

* cutting down intensity on the other exercises helped recovery a lot. did 2 days of 475 already this week and i'm still feeling ok.

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

Fri May 31

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

* already strong enough again in the morning for 455. might skip the afternoon workout if busy at work.

6:30 Pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

Sat June 1

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 50-50 x5

May 12-18, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

May Week 3 of 5 BW 198-202

Sun May 12

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 70-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80-80 x5

3:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100-135 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 80-80 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80-80 x5

Mon May 13

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5, 125x3
Seated Tricep Extension Machine - One Arm ~ 70 max 70-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5

6:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 80 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 80 x5

Tue May 14

6:00 am
Paused Squats 315-315-315,405-455, 295x5
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125x5
Seated Tricep Extension Machine - One Arm ~ 70 max 70-70 x5 REST
Tricep Push Down Rope - One Arm ~ 40 max 20-30-30 x5, 40x2
Seated Bicep Curl Machine - One Arm ~ 95 max 80 x5, 95x4

* most likely skip the afternoon workout later because of work schedule. feel pretty strong this morning even with a 475 top set last night. added 295x5 as backoff volume and will try to build mass slowly again. bw steady at 200-204lb.

6:30 pm
Paused Squats 315-315-315,405-455, 295x5
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125x5 SKIP
Seated Tricep Extension Machine - One Arm ~ 70 max 70-70 x5 SKIP
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80 x5, 95x4 SKIP

* found time to go to gym but was very busy so did not have enough time to go thru my routine.

Wed May 15

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125x5
Tricep Push Down Rope - One Arm ~ 40 max 20-30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

* legs feel very coordinated from the 295x5s. will lift 455+ later.

7:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5 SKIP
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125-125 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
 
Thur May 16

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125-125x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5, 40x3
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125-125x5 SKIP
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5, 40x2
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

Fri May 17

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125-125-125 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125-125x5 SKIP
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

Sat May 18

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125-125-125 x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125-125x5
Tricep Push Down Rope - One Arm ~ 40 max 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5

April 28 - May 4, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

May Week 1 of 5 BW 198-202

Sun April 28

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-80 x5, 90x3
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 118 bpm Max HR

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

Mon April 29

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 116 bpm Max HR

5:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5

Tue April 30

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @9% 118 bpm Max HR

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5

* legs still not recovered enough for anything 455+. been very consistent with the 1.5mile inclined walking for almost 2 weeks now. will sacrifice the 475 for consistent cardio.

Wed May 1

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @6% 106 bpm Max HR

* lowered incline from 9 to 6 to help with leg recovery. heart rate did not get high. im usually in the 70%HR range at 9% incline. it went down to 60% at 6%.

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-80 x5

Thur May 2

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @6% 108 bpm Max HR

* reducing incline from 9 down to 6 helped me recover faster. got 455 already this morning. work schedule might be busy later so good thing that i got this out of the way.

afternoon workout skipped. busy at work

Fri May 3

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 65-65 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 65-65 x5
Cardio - Inclined Walking 30min, 1.5miles. 3mph @6% 105 bpm Max HR

11:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-70 x5

Sat May 4

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-70 x5

* skipped the inclined walking. need to freshen legs more so i can try for 475 later. morning squat feeling good already.

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-70 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-70 x5

* skipped the inclined walking for today. 475 this afternoon was good.

April 14-20, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

April Week 3 of 4 BW 198-202

Sun April 14

5:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-70 x5,
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

3:30 pm
Paused Squats 315-315-315,405,455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 90-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-70 x5,

* removed the lateral raise from my routine. thats the only extra thing i've been doing and now i'm not overpowering the 455 by a lot. the lateral raises burning carbs meant for the legs.

Mon April 15

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 70-80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

* doing the rows now with both hands to get better contraction at the top ROM. feels better to squeeze at the top if both sides are pulling so both rhomboids are bottoming out of each other.

3:00 pm
Paused Squats 315-315-315,405,475
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

Tue April 16

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

3:00 pm
Paused Squats 315-315-315,405,455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70-80 x5, 100x2

Wed April 17

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5, 125x3
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

3:00 pm
Paused Squats 315-315-315,405,475
Iso Hammer Strength Inclined Press Machine ~135 80-80-80-125 x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-70 x5

Thur April 18

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5, 125x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5, 125x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

Fri April 19

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5, 125x3
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 70-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

* was not paying attention and did my first set of tricep on machine with 70 because the pin set wrong. will see later if my left tricep gets tender. most likely not. it was not a very heavy but i was wondering why i'm putting a lot of effort to keep form solid towards the last reps.

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80-125 x5, 150x3
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 70-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

Sat April 20

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5, 125x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70-80 x5

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - Two Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

Mar 31 - April 6, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

April Week 1 of 4 BW 198-202

Sun Mar 31

6:30 am
Paused Squats 315-315-315 REST
Iso Hammer Strength Inclined Press Machine ~135 80-80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90-100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

2:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-70-80 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

* still no 475. need more recovery.

Mon April 1

6:30 am
Paused Squats 315-315-315 
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

* still not very strong. no muscle tenderness. just need more recovery.

Tue April 2

6:30 am
Paused Squats 315-315-315, 405 
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

* stronger this morning compared to pass few days. will eat better too and a midday nap. temporary work schedule 9:30-3:30pm until 3rd week of april. wasted first week recovering from the high intensity workouts i did in hawaii but it felt so good at that time. lol

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

* this is better. will keep the other exercises to bare minimum and see if i can hit 495 in the next few days.

Wed April 3

6:30 am
Paused Squats 315-315-315, 405 
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

* bw at gym 202lb. had a good nap too at work. have one of those regen rooms and passed out at noon. need to eat more white rice. thats how it worked at hawaii. lots of sushi and poke bowls. total calories probably same but with high carb share. 

Thur April 4

6:30 am
Paused Squats 315-315-315, 405 
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

* not even as strong as yesterday. under the weather a little bit. taking zicam before it becomes a full blown colds. always works.

Fri April 5

6:00 am
Paused Squats 315-315-315 
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-80 x5

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80x5, 125x7
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 80-120 x5

Sat April 6

6:00 am
Paused Squats 315-315-315,405 
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 90 max 60-70-80 x5
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70-80 x5, 90x2
Seated Lateral Raise Machine - One Arm ~ 125 max 110-110 x5

* did not get good midday nap. could have been at 475 already.

Mar 17-23, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Mar Week 3 of 4 BW 198-202

Sun Mar 17

4:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60-70 x5

* leaving early morning for 5 day hawaii trip. gym there has the same things.

6:00 pm honalulu (9pm SF)
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

* had a midday sushi box after the 5hr flight to hawaii, then a little rest at hotel before the afternoon workout. felt very good. its hot in here. the gym is also a little dimmer than i remember.

Mon Mar 18

5:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

4:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5 SKIP
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

Tue Mar 19

5:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

* 3rd day here in hawaii (kapolei disney)and the poke combo multi times a day is getting me stronger.  i might go for 495 later if i don't get too tired from today activities. the 455 this morning felt very good. il get 475 again later at least.

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

* could have gotten 495 on how the 405 felt. decided to play it safe and use 475 instead. no crawling or slowing down with this weight. could do 475 again tmrw. want to keep myself fresh and not get any fatigue because i'm on vacation..

Wed Mar 20

5:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

* the 405 was so fast. il overpower the 475 buy a lot, and a 495 would be perfect. got the heavy single without any big crawl. did not fatigue supporting muscles. very happy to get 495 at 202lb. took my bw weight this moring at gym. probably 198-200 dry out of bed. more poke bowl later.
* gym peeps here very serious about the wiping down after use. this was strict during the covid time but SF got loose on these after a while. over here at kapolie 24hr, its frowned upon to not wipe. lol. maybe because tis 80s outside and most peeps are a mess.

Thur Mar 21

5:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

* form still felt very good. might get 495 again later but will still be have happy with a 475. the hawaii gym atmosphere is very positive.

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70 x5

* leaving for SF tmrw morning. will squeeze in another morning workout at 4am. flight leaves 9am. very relaxing vacation here in disney aulani. gym routine very good too. thinking about a mid-night snack later at 1-2am for a stronger mornign workout, nap and wake up 3:30am .

Fri Mar 22

5:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-60 x5

* did a quick midnight meal after sleeping 9:30pm-1:30am. sushi and rice then nap again. gym at 4am. felt very good already because my stomach is not empty. got 495. bw still at 200-202 max. the back to back 495 was within 12hrs. not common for me to be this strong at this bw.
* flying to SF from hawaii at 9am. will get home 2pm hawaii time, 5pm SF time. will 2nd workout if i don't feel very tired.

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70 x5

* still felt very strong but decided to stop at 475. very happy with the progress and the vacation.

Sat Mar 23

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70 x5
Seated Lateral Raise Machine - One Arm ~ 80 max 40-50-60 x5

* i still tried to get a stronger morning workout but eating a midday night snack of sweet potatoes. did not work this time. i'm fatigued from yesterday's 495+475 combo. i could have gotten a 455 but prefer to give myself more time to get fresh. maybe another 475 this afternoon if my midday nap makes a big difference.
* added the seated lateral raise machine to my log. been doing it only because i'm waiting on the bicep/tricep machine most of the time. might as well kill time doing something. fould the most comfortable way of doing it and now i'm enjoying the soreness from it.

3:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 70 x5
Seated Lateral Raise Machine - One Arm ~ 80 max 60-70 x5

* 4 singles of 495 this week. this afternoon is a little slower than the morning one in hawaii. still healthy enough to recovery to at least a 475 tmrw afternoon. nothing heavy tmrw morning. the heavy singles are getting slower.

Mar 3-9, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Mar Week 1 of 4 BW 198-202

Sun Mar 3

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5
Seated Bicep Curl Machine ~ 155 max 80 x5
Decline Bench Weighted Situp - 30 max 20-25x5 Rest

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 90-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-100-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5  REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Decline Bench Weighted Situp - 30 max 20x5

* lean bw of 196-198 dry in the morning for days now. getting lean for Hawaii vacation in 2 weeks march 17. not getting 495 anytime consistently at this lower weight. 475 is still recoverable daily - i just did a back to back 475 recently. might try to squeeze in a 1-2/week 495 but that means i have to cut more volumes/intensity of everything else.

Mon Mar 4

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-125-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5
Seated Bicep Curl Machine ~ 155 max 80-80 x5
Leg Raises bw-bw x5

* tried doing leg raises instead of the weighted situps. theres a high chance that i get some lower back soreness with the decline bench situps the moment i do too much ROM and curl my whole body towards my quads, instead of just doing the ROM for the abs.

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5
Seated Bicep Curl Machine ~ 155 max 80 x5 REST
Leg Raises bw-bw x5 REST
 
Tue Mar 5

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5 
Seated Bicep Curl Machine ~ 155 max 80-80 x5 REST
Leg Raises bw-bw x5 REST

6:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5

* busy at work. did not have a lot of time at gym.
 
Wed Mar 6

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-125 x5

8:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5

* resting the afternoon workout. came to gym late and hungry.

Thur Mar 7

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5

* felt very strong already in the morning. did the 455+ in case work is very busy again later and will be forced to lift very late. I checked my YouTube content and saw that I was maintaining a daily 495 and some rare 495+ including a PR 545 with a bodyweight of 210lb peaking up to 216lb (tagged on vid title). I'm lucky to be over 200lb dry in the morning now. I still prefer to be this lean for health reasons but still like the idea that I can peak to a 495 if I plan it right.

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5

Fri Mar 8

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40 x5 
Seated Bicep Curl Machine ~ 155 max 80 x5
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

7:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5

Fri Mar 8

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-125 x5
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

5:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Bicep Curl Machine ~ 155 max 80-80 x5