Mar 17-23, 2024Full Squats - Paused - Maintenance455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1 Page 75 - Day 1 of 455. Feb 11, 2013Page 140 - Day 1 of 495. Oct 25, 2020Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]Mar Week 3 of 4 BW 198-202Sun Mar 174:00 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 185:00 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 195:00 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 205:00 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 215:00 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 225:00 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 236:00 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.