May 19-24, 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 4 of 5 BW 198-202
Sun May 19
6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5, 135x4
Iso Hammer Strength Seated Row - One Arm, ~ 135 100-100-125 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80-90x5
3:30 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 30-30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
Mon May 20
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
6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - 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 80x5
Tue May 21
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
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 30x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
Wed May 22
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
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 30-30x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
Thur May 23
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
6:30 pm
Paused Squats 315-315-315,405-455
Fri May 24
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, ~ 135 100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
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, ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
* got very good nap at lunch and was able to get 475 even with a morning 455 already
Sat May 25
6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80 x5
Iso Hammer Strength Seated Row - One Arm, ~ 135 100 x5
Tricep Push Down Rope - One Arm ~ 40 max 30 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5
6:00 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, ~ 135 100-100 x5
Tricep Push Down Rope - One Arm ~ 40 max 20-20 x5
Seated Bicep Curl Machine - One Arm ~ 95 max 80x5