Author Topic: Kingfush (Read 1563804 times)

Kingfish · « **Reply #2115 on:** January 10, 2021, 04:51:40 pm »

Jan 10-16, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Jan Week 2 of 4

Sun Jan 10

morning
Squats 315-405-455
Rows seated row machine 145-160-175-190x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200-210x5 | cable face pull 30-40-50lbx10 | cable upright rows 20-20x10
Shoulders seated chest press machine 145-160-175x5 rest| seated shoulder press machine 125-140-150-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

Mon Jan 11

morning
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated chest press machine 145-160x5 | seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

noon
Squats 315-405-495
Rows seated row machine 145-160-175-190-200-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated chest press machine 145-160x5 rest | seated shoulder press machine 125-140-150-160x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

* made progress on shoulder pressing to 160. back fatigue from the overhead pressing still not affecting the squats. doing resets still works.

Tue Jan 12

morning
Squats 315-405-495
Rows seated row machine 145-160-175-190-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated chest press machine 145-160x5 rest | seated shoulder press machine 125-140-150x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

noon
Squats 315-405-495
Rows seated row machine 175-190-200-210-220x3 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated shoulder press machine 125-140-150-160x5, 170x3, 180x1, 160x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

* will start to use triples on the other things and use heavier weights. then back down to a set or two of 5x again.

late afternoon
Squats 315-405-495
Rows seated row machine 175-190-200-210-220-230-240x3 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated shoulder press machine 140-150-160-160x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

Wed Jan 13

morning
Squats 315-405-495
Rows seated row machine 175-190x3, 200-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated shoulder press machine 125-140-155x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

* very rare warm 6am 52F morning. i might go more squat volumes later and skip an afternoon squat in preparation for the start of work week.

noon
Squats 315-405-495, 455x3
Rows seated row machine 175-190-205-220x3, 205x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10
Shoulders seated shoulder press machine 125-140-155-170x3, 170x5
Calves seated calf raise 3x45lb,+25lb,+45lb x5

late afternoon
Squats 315-405-495, 455x3
Rows seated row machine 175-190-205-220x3, 205x5 rest| cable face pull 30-40lbx10 rest| cable upright rows 20-20lbx10 rest
Shoulders seated shoulder press machine 125-140-155-170-180-180x3,
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

Thur Jan 14

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3

Rows seated row machine 175-190x3, 200-200x5 | cable face pull 30-40lbx10 | cable upright rows 20-20lbx10 rest
Calves seated calf raise 3x45lb,+25lb,+45lb x5 rest

* quick workout after work. it was already in the 50s this morning so a lot warmer than usual.

late afternoon
Squats 315-405-495, 455x3
Shoulders seated shoulder press machine 140-155-170-170x3
Rows seated row machine 175-190-205-220-235-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5, 4x45lbx5

Fri Jan 15

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3

late afternoon
Squats 315-405-495, 475-475x2
Shoulders seated shoulder press machine 140-155-170-170x3
Rows seated row machine 190-205-220-235x3, 220-220x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

Sat Jan 16

late afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* very rare 1-workout day. the multi 475s yesterday got me tired. squat today felt smooth and good but i would feel a lot better after more sleep for recovery. will get at least 2 sessions tmrw and will make more progress then. today is a much needed deload.

Kingfish · « **Reply #2116 on:** January 17, 2021, 11:09:29 am »

Jan 17-23, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Jan Week 3 of 4

Sun Jan 17

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* will add some backoff on the 495 later. shoulder pressing still doing very well and not tiring my back.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170-180x3
Rows seated row machine 190-205-220-230x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

475x3
<a href="http://www.youtube.com/watch?v=r9Pv0QNsom4" target="_blank">http://www.youtube.com/watch?v=r9Pv0QNsom4</a>

Mon Jan 18

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest
Inclined walking 1mile. 3.5mph@4%. 20min.

* almost 10F warmer at 57 this morning. not a lot of people at gym probably because of the MLK holiday. did not wait on anything. did my push/pull together and grabbed both machines. another sub 30min workout. had extra time to walk at home. baby duties follow so happy to get some cardio in.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 180x3
Rows seated row machine 190-205-220x3, 230-230x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* no backoff yet. still tired from the 475 yesterday. might try later if i feel better.

afternoon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 180x3
Rows seated row machine 190-205-220x3, 230-230x3 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

Tue Jan 19

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest
Inclined walking 1mile. 3.5mph@4%. 18min.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 180x3
Rows seated row machine 190-205-220x3, 230-230x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* the shoulder pressing is regressing. have to back down to 175 next time. lowerback still solid. no backoffs yet. need more sleep/food.

afternoon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 180x3 rest
Rows seated row machine 190-205-220x3, 230-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* did the squats at the squat rack on concrete. put yoga mat on top. only thing that i got going is the bearing bar. also used the metal plates. setup weighs the same but not as comfortable or forgiving if i were in the platform with the bumpers.

Wed Jan 20

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest
Inclined walking 1mile. 3.5mph@4-5%. 18min.

* shoulder press still tired even with 1 skipped workout. rows improved to 235

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170-175x3
Rows seated row machine 190-205-220-235x3, 235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* skipped the calf machine because it was busy. did not wait on everything else. 475x2 only. did not feel like grinding a 3rd. need to back off on the shoulder press. still heavy.

afternooon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 190-205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

Thur Jan 21

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest
Rows seated row machine 205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest
Inclined walking 1mile. 3.5mph@4-5%. 18min.rest

* very cold 41F morning. also came from 1 night of work. had a good nap so it was not so bad.

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3, 235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest
Rows seated row machine 205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5, 4x45lb x5

Fri Jan 22

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest
Rows seated row machine 205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest
Inclined walking 1mile. 3.5mph@4-5%. 18min.rest

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3, 250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

Sat Jan 23

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3, 235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 175x3
Rows seated row machine 205-220-235x3, 250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5
Inclined walking 1mile. 3.5mph@4-5%. 18min.rest

Kingfish · « **Reply #2117 on:** January 24, 2021, 11:35:00 am »

Jan 24-30, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Jan Week 4 of 4

Sun Jan 24

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest
Rows seated row machine 205-220-235x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* started the daily 495 last oct 25, making this day almost 4 months now. thats 1/4 of a year done. thats a good milestone if i can keep up with this bw and not get very fat. my blood pressure is still good at 90/60s so no worries staying at close to 210bw. i don't take any blood pressure medicine to keep it this low. i just spent the most of my teens to twenties doing distance running.

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3, 250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* skipped the backoff 475s. did not get the platform and the other setup makes it a lot more challenging. il do it tmrw. this was a 4-night work week so more rest is always good.

Mon Jan 25

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3
Rows seated row machine 205-220-235x3, 250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* another cold 45F morning at the outdoor gym. felt good and strong after some good dinner last night. did all except calves. too much of these cramp my toes.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 60-70-80-90-100x5
Rows seated row machine 205-220-235x3, 250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

* the shoulder pressing feeling better but not improving as easily as my rowing. added the face pull today while waiting for the calf raise machine. i learned how to arc and flex/tighten the lower back better during the pressing and this helped on unsupported rows. most stress now go to the planting feet.

afternoon
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 60-70-80-90-100x5 rest
Rows seated row machine 205-220-235x3, 250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

Tue Jan 26

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 70-80-90-100x5
Rows seated row machine 205-220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 70-80-90-100x5 rest
Rows seated row machine 205-220-235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest| standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

Wed Jan 27

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* warm 50F but it will be a stormy week here in SF. platform was soaking wet. had to use the black plates and squat cage. 495 was routine but still felt at least 10-15lb heavier compared to the setup in the platform with bumpers.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 180x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3, 265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* skipped the calf raises. foot / calves taking a lot of fatigue from the standing cable face pulls. it is not supported so the supporting muscles take a beating. will do calf raises next time using triples only.

late afternoon at home
Squats 315-405-495

* it was a very windy 48F afternoon and not worth it to lift outdoors and get myself sick. will go to gym tmrw morning after work when this high winds are over.

Thur Jan 28

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3, 265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

afternoon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 180x3 | standing cable face pull 80-90-100x5 rest
Rows seated row machine 220-235-250x3, 265x3 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

Fi Jan 29

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 rest | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

* coldest outdoor morning workout so far at 43F. no choice but to work in with some regulars there because i cannot sit and wait to squat when its this cold. had a quick and good workout.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x3 | standing cable face pull 80-90-100x5 rest | bw chins 3x2 sets
Rows seated row machine 220-235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

Sat Jan 30

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx5 rest

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

Kingfish · « **Reply #2118 on:** January 31, 2021, 11:06:54 am »

Jan 31 - Feb 6, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Feb Week 1 of 4

Sun Jan 31

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* don't want to tire fast on squats so skipped the 3rd rep after the 2nd became slower than usual. everything else is strong.

Mon Feb 1

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* starting to not be very cold. 50F feels a lot better than mid 40s. still cold but not bothersome anymore.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* was planning on doing the calf raises after the standing cable face pulls but burned my legs planting on that rowing movement. skipped calves. i'm not going to make any big progress in weight on my other exercises so il keep doing these triples for a few more weeks, then go heavier with doubles if that works.

afternoon
Squats 315-405-495, 455x5
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* probably not a good idea to 2 workouts with backoffs on the same day. will see if i can recover with 8hr+sleep and very good diet. shoulder pressing with 185 also gave me a beating on the 3rd rep. this might go downhill fast tmrw.

Tue Feb 2

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull 80-90-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* squats felt alright coming from a higher volume routine yesterday. coordination is on point. will take it easy today. focus more on little exercises.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull 80-90-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* did not fatigue much from yesterday so i did it again. the shoulder press machine with 185 is getting a little easier but not by much. just very happy that i'm not fatiguing my lowerback this time. the resets and mindful arching of the lowerback is very helpful. no pain at all even with some crawling 3rd rep on some days.

afternoon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170-185x3, 170x3 | standing cable face pull 100-100-100x5
Rows seated row machine 235-250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* bw 212 and feeling very good this afternoon. one more weight plate on the row machine and machine is topped out. same with the shoulder press. the 185 is getting easier slowly but not going to get another 15lb over it soon.

Wed Feb 3

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull-rope100-100-100x5
Rows seated row machine 220-235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* getting consistent with the unsupported cable face pull using rope. all are about face height but i adjust the notches 1 up and 1 down just to hit all the angles. feel good soreness on the upper rhomboids/lower traps. all good. i prefer to not overdevelop the shrug-affected area of the traps.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope100-100-100-100x5
Rows seated row machine 235-250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* failed the 3rd rep of 185 on seated shoulder press machine. did not recover enough from yesterdays volume. seated machine rowing now at full stack 295 and i still got to pause/squeeze at the top ROM. can add another 10lb using the moveable plates but this is already a very good top set.

afternoon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 185x2

* felt good on the squats. the shoulder press also felt alright until the 3rd rep got very slow again.

Thu Feb 4

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull-rope 100-100x5
Rows seated row machine 220-235-250x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* could have used 265 on seated rows but decided to rest my back more. i used all the way to 295 yesterday lunch so i don't want to tire fast on these. used a longer rope for my face pull and it made the exercise better.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100-100-100x5
Rows seated row machine 235-250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* 495 slower this noon so decided to skip the backoff. form was smoother than the morning but its about time to skip the backoffs.

afternooon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 rest | standing cable face pull-rope 100-100-100-100x5 rest
Rows seated row machine 250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

Fri Feb 5

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull-rope 100-100-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

afternoon
Squats 315-405-495, 475x4
Shoulders seated shoulder press machine 140-155-170x3, 185x3 | standing cable face pull-rope 100-100-100x5
Rows seated row machine 235-250-265-280-294x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* was trying to go for 475x5 but back already took a beating on the 4th rep. legs feel solid. the skipped day got me going again.

475x4
<a href="http://www.youtube.com/watch?v=ZrkbDq0lUN4" target="_blank">http://www.youtube.com/watch?v=ZrkbDq0lUN4</a>

Sat Feb 6

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull-rope 100-100-100x5
Rows seated row machine 235-250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull-rope 100-100-100x5
Rows seated row machine 250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

Kingfish · « **Reply #2119 on:** February 07, 2021, 11:04:02 am »

Feb 7-13, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Feb Week 2 of 4

Sun Feb 7

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull-rope 100-100-100-100x5
Rows seated row machine 250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 ,4x45lbx3

* no backoffs yet. the 475x4 fatigue just showed up. was stronger this morning.

Mon Feb 8

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x1 | standing cable face pull-rope 100-100-100x5
Rows seated row machine 235-250-265-280x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* bad idea to use 185 this morning. the last morning had a 185x3. first rep was already very slow. did not even bother with a 2nd and burnout my back. will slowly add more intensity to the facepulls. weight is already maxed out so will increase volume.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x3 | standing cable face pull-rope 100-100-100-100-100x5
Rows seated row machine 250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* squats still shot from the last 475x4. i can't recover from it fast enough.

Tue Feb 9

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495, 475x4
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull-rope 100-100x5
Rows seated row machine 250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* calf raises still shot even with a day off. the standing unsupported rope pulls are adding lots of fatigue. that and the two set of triples last sunday. 475x4 a little better compared to last time i did it. still not confident enough to try for 5th rep because the 4th already slowed down more than i wanted.

afternoon
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 250-265-280-295x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* shoulder pressing now at max stack. kept it to doubles to lower fatigue and try to get the weight again tmrw.

Wed Feb 10

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3, 280x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* shoulder press now 185 strong on a morning but keeping very heavy sets to doubles to minimize fatigue.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb x3, +45lbx2

afternoon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb x3, +45lbx2 rest

Thur Feb 11

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* could have done the 2 sets of heavys on the rows but got hungry and sleepy already.

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3, 285-290x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 285-290x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* did the squats at garage to save time because gym platform will be very busy at this time. felt a little heavier but getting more comfortable lifting at home.

Fri Feb 12

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3, 280x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3, 285x2 rest
Calves seated calf raise 3x45lb,+25lb x3, +45lbx2

* no backoff on squats for the whole day. legs not very explosive. need more sleep.

Sat Feb 13

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* skipped morning workout. need sleep. will lift late afternoon at home.

Kingfish · « **Reply #2120 on:** February 14, 2021, 10:59:16 am »

Feb 14-20, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Feb Week 3 of 4

Sun Feb 14

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* was too sleep deprived yesterday and did not feel like second squat workout. i felt very fresh this morning. will be a lot stronger later.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 , +45lbx2

* feeling better but not recovered enough for the backoff 475s.

afternoon at home
Shoulders seated cable inclined bench front raise with rope 10-20-30x5, inclined bench upright rows 40-50-60x5
Rows standing cable mid rows 100-100x5

* did some work on the cable station at home. skipped the squats. need more recovery on that. the upright rows with the tricep rope is on an inclined bench with the rope in front of me. a lot easier movement for the lowerback compared to standing.

Mon Feb 15

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* two days straight of very good sleep and i'm back to strong. did the squat with minimal rest and completed workout in sub 30mins. could have used the full 295 stack on the seated rowing but will save it for later. the volumes of afternoon rowing yesterday added some fatigue.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 200x1 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* 495 not easy enough to add backoff sets. shoulder pressing tired from the extra rowing at home. got the first 200 but it got slow so stopped there.

afternoon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

Tue Feb 16

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2

noon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

late afternoon
Squats 315-405-495, 475x2
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 rest | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

* gym too busy late this afternoon so did only the rowing. shoulders need some rest anyway.

Wed Feb 17

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

* good start to the day. might be able to 475x3+ later but will keep it at triple max even if i feel very strong.

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

* got a routine triple. could have gotten 4th rep but don't think i can go to 5.

afternoon
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2

Thur Feb 18

noon
Squats 315-405-495, 475x3
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

* skipped the morning workout. had a good nap at lunch break at work but it was a very cold 40s SF morning and i felt like getting more sleep. 475x3 at the noon workout after a 3.5hr morning sleep. slept another 3hr in the afternoon and the 2nd workout was also good.

Fri Feb 19

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

afternoon
Squats 315-405-495, 495x3
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 200x1 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2

* not a typo but i got to triple 495 today. i was already feeling very good on the lunch time workout after an 8-12noon sleep. decided to use that workout as a warmup. did the afternoon squats at 5pm after a 2-4:30pm afternoon sleep. the last rep was not a grinder. it was not a one off all out PR set.
* i was not able to take a vid because the gym was packed and my camera had no good spot. it will just get trampled too. il get a vid in the next few days after i feel how much fatigue this triple will add.

Sat Feb 20

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb, x3 | +45lbx2 rest

* legs fatigued as expected but still strong enough to pause the 495 without second guessing myself and squat with the safety pins. will not lift this afternoon because im tired today. il stay home and do some cable work. no more squats til tmrw morning.

Kingfish · « **Reply #2121 on:** February 21, 2021, 12:07:12 pm »

Feb 21-27, 2021

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Feb Week 4 of 4

Sun Feb 21

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

late afternoon at home
Squats 315-405-495
Shoulders standing press 95-115-135-155x3, | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* still fatigued from the triple 495 from friday. standing press at home and start building volumes of these. will see if i can continue without tiring my back.

Mon Feb 22

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 rest | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* skipped the shoulder press to get my core fresher for later. i will attempt another 495x3 if everything feels good.

noon
Squats 315-405-495, 495x3
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

* 495x3 was stronger the first time i did it. i still got a decent 3rd rep but you can tell that my form was beat.
* i'm always skipping a calf day because i can't recover fast enough from my routine. il try this one now. lower weight with 3x45lb but with higher volumes to 5 reps and consistent 2-3 sets a workout. i could have added another plate on top but it just fatigues me too fast even with doubles only.

495x3
<a href="http://www.youtube.com/watch?v=-rvKghqBTS4" target="_blank">http://www.youtube.com/watch?v=-rvKghqBTS4</a>

Tue Feb 23

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* legs felt alright. will only go 495 doubles when i feel strong. no need to add too much fatigue and rep a third with compromised form.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 200x1 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

* summer weather high 60s this noon. felt like a very good day to be lifting but cannot lift well because the triple yesterday added too much fatigue. i cannot even double the 200 on the seated overhead press. don't want to grind a rep so stopped at a single. will skip afternoon workouts because i feel tired.

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

* felt so much better after my afternoon nap. gym goes indoors again tmrw after our county covid guidelines allowed them again to reopen indoor activities. reserved an 11am. the one close by does not have the free weight until thursday but will have a better 5pm-9pm operating hours this time. the one with the elieko plates (24hr fitness) only allows a 1x per day 90min workout with reservation. i prefer to use the one closer to me with the red vtx plates. (the one im going now outdoors)

Wed Feb 24

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine hoist stack #8-12 x3, #13-17 x2, #14 3x2 sets
Calves seated calf raise 3x45lb 3x3 sets

* used the elieko plate gym on noon workout. don't like that 24hr fitness is limiting to 1 workout per day with only a 60min time slot. adding more of the vertical pulling because the machines are available again.

Thur Feb 25

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* did a quick 30 min workout at 5am during a break at work. the gym opens indoors now and it's not very busy at opening time. skipped the heavy doubles because those takes 3min+ rest before the next set.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

* thought id be lifting a lot better indoors but it felt the same. my legs are weaker lately coming from the monday heavy triples. it added so much fatigue.

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5 | lat pulldown machine stack #8-10-12-14-16 x3, #14 3x4 sets
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest

Fri Feb 26

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2 | standing cable face pull-rope 100-100x5 rest | lat pulldown machine stack #14 3x5 sets
Rows seated row machine 235-250-265x3 rest
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* can go to gym now at 5am opening time and do a blitz 20min routine during break at work. form on the vertical pulling feels very good. the machine top out at 18 but using 16 and heavier starts to tire my legs and back a lot because it pulls me up too much and i spend more energy just keeping myself planted to the seats.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 200x2 | standing cable face pull-rope 100-100x5 rest | lat pulldown machine stack #14-15-16x3, #16 3x2 sets
Rows seated row machine 235-250-265x3 rest
Calves seated calf raise 3x45lb 3x3 sets

afternooon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 200x2 | standing cable face pull-rope 100-100x5 | lat pulldown machine stack #15-16x3, #16 5x2, 3x2 sets
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

Sat Feb 27

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | standing cable face pull-rope 100-100x5 rest | lat pulldown machine stack #14 3x5 sets
Rows seated row machine 235-250-265x3, 280x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull-rope 100-100x5 | lat pulldown machine stack #14 3x5 sets rest
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3

* i slightly stained something non-muscle on the back side of my left knee doing the volumes of lat pulldowns. squats felt a little awkward. did not make the weight feel heavier than usual. its only my confidence when bending my knee. i had to slow down more to make sure everything inside there stays in one piece. planting my lowerbody puts a lot of stress on my knees doing these pulldowns. i have keep the reps low when using the heavier weights. might skip workout later if my left knee still feels broken.

night
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3 | standing cable face pull-rope 100-100x5 | wide grip pull up bw 3x3 sets
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* lat pulldown machine replaced with bw pullups. can't have my knee strained like this. felt like i was doing a calf raise against an immovable resistance trying to keep my body planted to the seats.

vag · « **Reply #2122 on:** February 24, 2021, 03:29:27 am »

3x495, incredible!!! How can i be the only one that thumbed this up, 3 days later. The fuck is wrong with you people!!!

Kingfish · « **Reply #2123 on:** February 24, 2021, 08:56:31 am »

Quote from: vag on February 24, 2021, 03:29:27 am

3x495, incredible!!! How can i be the only one that thumbed this up, 3 days later. The fuck is wrong with you people!!!

thanks vag. i'm sure that if you've been using a top daily single consistently for 17 weeks multiple times a day, there is a very good chance you can triple that weight on a good day.

Kingfish · « **Reply #2124 on:** February 28, 2021, 04:11:41 pm »

Feb 28 - Mar 6, 2021

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

Feb Week 1 of 5

Sun Feb 28

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170-170x5 | standing cable face pull-rope 100-100x5 | wide grip pull up bw 3x1 sets
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170-170x5 | standing cable face pull-rope 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* left knee almost painless now at lunch workout. still a little awkward in the morning.
* adding backup sets to my push and pull using the 3rd resistance. i use 5 working weights with triples on the first 3, and doubles on the very heavy. the last set uses the full stack of the machine. then i backoff with sets of 5 using the middle weight.

night
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170x5 | seated cable rows rope 100-100-100x5, 110-120x3
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb,+25lb,+45lbx3 rest

* added the seated cable rows using the rope attachment. doing this with 1 feet on the floor and the other on the foot rest.don't want to curve the back the wrong way. squats still fatigued but getting better slowly.

Mon Mar 1

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185-200x2, 170x5 | seated cable rows with rope 105 3x4 sets, 90 5x3 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

* strain on the left leg around the lower hamstring still there and annoying. squats ok but still being careful. skipped the seated machine rows because those require a heavy planting leg too. i don't like it when i'm being overly cautions on the squats because i'm probably loading my right side more to compensate. thats an injury waiting to happen. il lift better later. more sleep for recovery.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170x5 | seated cable rows with rope 105 5x3, 120-135x3
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb 3x3 sets rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170x5 | seated cable rows with rope 100x5, 115-130x3, 145x2
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined Walking 0.75 miles. 15mins @3mph, 6%. 120-130HR

* no more strain on my left knee. will add backoffs again tmrw.

Tue Mar 2

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 170x5 | seated cable rows with rope 105-, 120-135x3,150x2
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined Walking 1.5 miles. 30mins @3mph, 6%. 120-130HR

noon
Squats 315-405-495, 495x3
Shoulders seated shoulder press machine 140-155-170x2, 185-200x2, 170x5 | seated cable rows with rope 105-120x3, 135-150-165-180x2
Rows seated row machine 235-250-265x3, 280-295x2, 265x5
Calves seated calf raise 3x45lb 3x3 sets rest

night
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with rope 105-120x3, 135-150-165-180x2
Rows seated row machine 235-250-265x3, 280-295x2, 265x5 rest
Calves seated calf raise 3x45lb 3x3 sets rest

* squats after the noon triple 495 still felt explosive and strong.

Wed Mar 3

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170-170x5 | seated cable rows with parallel attachment 105-120-135x3,150-165-180x2, 150x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

noon
Squats 315-405-495, 495x3
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with parallel attachment 105-120-135x3,150-165-180x2, 150x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x2 sets

* did not take vid of the 495. i was strongest with this triple. i had enough energy left to walk the weight back to the rack without fear that knees will buckle and break.

afternoon
Squats 315-405-495, 545x1

* overslept and woke up 2-5pm. gym reservation was for 5-6pm. got to gym and at least did not wait long for the platform. the 495 was suprisingly explosive coming from a 495x3 a few hours ago at lunch time. no time for anything else anyway so i went for it. figured out that for every rep extra rep i did with 495 adds 10lbs to my total, i should be able to get 525. did the 495 triples consistently for a couple of workouts already, so i could probably get a 4th rep on a very good day. thats 535 total. 10 lbs over total. i plan to re-rack if the weight feels very heavy on lift off. it did not. went for it and it was actually a beautiful rep for a very heavy weight. i can still 495 tmrw. i did not overexert on a broken form. yey. very happy.

545#1
<a href="http://www.youtube.com/watch?v=w-dLC9eNA4E" target="_blank">http://www.youtube.com/watch?v=w-dLC9eNA4E</a>

Thur Mar 4

morning
Squats 315-405-495 rest
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

* got a good nap during break at work but still skipped the squats for better recovery.

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with parallel attachment 120x5, 135-150-160x2, 150x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined Walking 0.75 miles. 15mins @3mph, 9%. 120-130HR

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170x5 | seated cable rows with parallel attachment 120x5, 135-150-160x2, 150x5 rest
Rows seated row machine 235-250-265x3
Calves seated calf raise 3x45lb 3x3 sets rest

* did not have time again to start the workout at 5pm. got there almost 5:30 and only had time for what i did. the 495 was a lot easier than the one at noon. could have 495x2 backoff without overexerting but a triple would be tiring.
* just updated log with the added cardio with inclined walking. keeping the pace at 3mph but adding more incline. did a 3min 12% to see how it goes. the treadmill at gym can go 30%. the one i have at home goes to 15%. easier to get HR up using more incline while keeping pace manageable.

Fri Mar 5

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5 rest | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

noon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170-170x5 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5 rest | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest

* legs still not back to normal after the 545x1 the other day, and the volumes of high-inclined walking.

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170-175x5 | seated cable rows with rope attachment 105-120-135x5, 150-165x3 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest

Sat Mar 6

morning
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5 rest | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest
Calves seated calf raise 3x45lb 3x3 sets rest

afternoon
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 170-170x5 | seated cable rows with parallel attachment 120x5, 135-150x3, 160x2, 150x5 rest | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2
Calves seated calf raise 3x45lb 3x3 sets rest

Kingfish · « **Reply #2125 on:** March 07, 2021, 10:26:13 am »

Mar 7-13, 2021

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

Mar Week 2 of 5

Sun Mar 7

5:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2 | seated cable rows with rope attachment 100-115x5 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 | seated lat pulldown machine stack #10-12-14x3, #12x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined walking 0.75 miles, 15mins 3mph 8%

* will do calf raises very rarely now. the high incline walking is getting my calves a good workout.

11:00am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 175-170-170x5 | standing cable rows 100 6x5 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12,14-14-14-14x5, #16x2
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined walking 0.75 miles, 15mins 3mph 8% rest

Mon Mar 8

5:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170x3, 185x2, 175x5 | seated cable rows with rope attachment 100-115x5 rest| standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12-14x5, #16x3, #12-13x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-9-6% waved inclined

11:00am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 180-170-160x5 | seated cable rows with rope attachment 100-115x5 rest| standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12-14x5, #12-13x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-9-6% waved inclined rest

Tue Mar 9

5:00am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185, 180-170x5 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12-13x5, 13-13-13x5
Calves seated calf raise 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x1 sets, 2x45lb+25lb 5x2 sets
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined

11:00am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-185x3, 180-175-170x5 | seated cable rows with rope attachment 100-115x5 rest| standing cable rows 100-100-100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12-13x5, #13-13-13-13x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-9-6% waved inclined rest

* doing a few days of lowered calories to get my bw back down to low 210s. i got heavier doing the 495 triples. i added more protein shakes and im not very happy how i look being close to 220lb. im very strong but i also look fat on regular clothes.

5:00pm
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3, 180-170x5 | seated cable rows with rope attachment 100-115x5 | standing cable rows 100-100-100-100x5
Shoulders - Inclined Bench 135-135-135x3, 185-185-185x1
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12-13x5, #13-13-13x5
Calves seated calf raise 3x45lb 3x3 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-9-6% waved inclined rest

* very strong on the seated shoulder press machine. will eventually not have enough resistance on this so decided to slowly get my inclined bench going again. i was straining the lower back on the last time i was doing them. i've learned how to brace my lowerback without straining them on the overhead shoulder press machine. same technique should work also on the inclined press.

Wed Mar 10

5:00am
Squats 315-405-495
Shoulders seated shoulder press machine 150-160-180-190x3, 180-170x5 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12 5x4 sets | seated cable row 105-120-130-140-150-160-180 5x2 sets, 1
Calves seated calf raise 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x1 sets, 2x45lb+25lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

10:30am
Squats 315-405-495, 495x2
Shoulders seated shoulder press machine 140-155-170-190x3, 180-170x5 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12 5x4 sets | seated cable row 135-150-160-180-195x5
Calves seated calf raise 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x1 sets, 2x45lb+25lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* skipped the inclined walking today. have work tonight and don't want to get the fatigue of a back to back walking routine. skipping the machine rows in favor of the seated cable row with the parallel attachment. feel better contraction on my rhomboids with this one. the lat pulldown is stuck at the stack #14 because anything heavier pulls me up and tires my knee joints fast trying to keep myself planted on the seats.
* did a 495 double because i don't feel any annoying strain on my left knee anymore coming from the seated lat pulldown setup. could have done a triple but that would be too much too soon. investing more energy in the seated shoulder pressing machine.

5:30pm
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3, 180x5 | standing cable rows 100-100x5 rest
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12 5x2 sets | seated cable row 135-150x5
Calves seated calf raise 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x1 sets, 2x45lb+25lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

Thur Mar 11

5:00am
Squats 315-405-495
Rows seated row machine 235-250-265x3, 280-295x2 rest | seated lat pulldown machine stack #12 5x4 sets rest | seated cable row 100-100x5 sets,

11:30am
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170-190x3, 180-170x5 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2, 265-255x5 | seated lat pulldown machine stack #12 5x4 sets | seated cable row 120-135-150-160-180x5
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

5:00pm
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170-190x3, 180-170x5 | standing cable rows 100-100x5
Rows seated row machine 235-250-265x3, 280-295x2, 265x5 | seated lat pulldown machine stack #12 5x4 sets rest | seated cable row 115-130-140-150-160x5, 140 5x2 sets
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

Fri Mar 12

5:00am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 | standing cable rows 100-100x5

11:30am
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170-190x3, 180-170x5 | standing one arm cable rows 50-60-70
Rows seated row machine 235-250-265x3, 280-295x2, 265x5 | seated lat pulldown machine stack #12 5x3 sets | seated cable row 120-135-150-160-180x5 rest
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

5:30pm
Squats 315-405-505, 505x2
Shoulders seated shoulder press machine 140-155-170-190x3, 180x5 | standing one arm cable rows 60-70-75x5
Rows seated row machine 235-250-265x3, 280-295x2 | seated lat pulldown machine stack #12 5x3 sets rest | seated cable row 120-135-150-160-180x5 rest
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* did not have 5 plates available. i'm feeling pretty good after a good afternoon nap and strong lunch. added 2 green 25lb on top of 405 and it felt about the same on the top single. decided to go backoffs with it too and the 2nd rep reminded me that this is heavier. stopped at double. did not vid. i don't know why. felt like having a 545 vid makes everything else not interesting anymore.

Fri Mar 12

11:00am
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170-190x3 | standing one arm cable rows 50-60-70x5
Rows seated row machine 235-250-265x3, 280-295x2, 265x5 rest | seated lat pulldown machine stack #12 5x3 sets | seated cable row 120-135-150-160-180x5 rest
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* skipped the morning workout. 3rd day of lower sleep and a high intensity squat with 505x2 yesterday afternoon. needed to freshen up a little. felt good this lunch time. will be stronger later after another round of good rest.

5:00pm
Squats 315-405-495,
Shoulders seated shoulder press machine 140-155-170-190x3 | standing one arm cable rows 60-60-70-70x5
Rows seated row machine 235-250-265x3, 280-295x2, 265x5 rest | seated lat pulldown machine stack #12 5x3 sets rest | seated cable row 120-135-150-160-180x5 rest
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

Kingfish · « **Reply #2126 on:** March 14, 2021, 10:17:07 am »

Mar 14-20, 2021

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

Mar Week 3 of 5

Sun Mar 14

5:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3, 180x5 | seated machine dips 105-135 5x2 sets
Rows seated row machine 235-250-265x3, 280-295x2 | seated one arm lat pulldown 60-60-60x5 | standing one arm cable row 50-50-60-70-70x5
Calves seated calf raise 2x45lb 5x2 sets
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* i get more soreness on the rhomboids doing one arm cable rows more than these heavy seated rows. il keep the exercise selection the same but till add more volumes of the one arm rowing and only use the heavy seated chest supported rows as max weight movement.

seated machine row 265x3
<a href="http://www.youtube.com/watch?v=gaqSAU9rJ2g" target="_blank">http://www.youtube.com/watch?v=gaqSAU9rJ2g</a>

11:00am
Squats 315-405-495, 495x2
Shoulders seated shoulder press machine 140-155-170-190x3, 180x5 | seated machine dips 105-135 5x2 sets rest
Rows seated row machine 235-250-265x3, 280-295x2 rest| seated one arm lat pulldown 60-70-80 5x2 sets | standing one arm cable row 60-70-70x5
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

5:00pm
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 | seated machine dips 105-135 5x2 sets rest
Rows seated row machine 235-250-265x3, 280-295x2 rest| seated one arm lat pulldown 60 5x2 sets | standing one arm cable row 60-70-80x5
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

Mon Mar 15

5:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 | one arm shoulder press 100-100-90, 100-100-80, 100-100-80 5x1 reps per weight per cluster
Rows seated row machine 235-250-265x3, 280-295x2 | one arm standing rows 70-80-80x5, 60 10x2 sets
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* 3rd rep of the 190 on seated shoulder press got very slow and i was careless to still finish the rep. now i probably fatigued my back a lot more than i had to. did back off volumes using another machine that allows single arm pressing

11:00am
Squats 315-405-315
Shoulders seated shoulder press machine 140-155-170-190x3 rest| one arm shoulder press 100-90, 10x1 sets per weight per cluster. x4 clusters | bw dips 10x1, 20x1 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest| one arm standing rows 70-80-80x5, 60 10x2 sets | one arm seated for machine 100 10x4 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 10x2 sets each
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* yup, i strained my lowerback from this mornings very slow 3rd 190 rep on seated shoulder press. did 315-405 like routine but when i was about to eat air on the 495, i felt a whole body shock feeling then suddenly felt the loss of tightness in the lowerback. i tried 315 and yes, my back is shot. the rep was easy but the stabilizing muscles of my lowerback are severely weak. will probably skip the 495 later and hit it again tmrw. its not as bad as it sounds but i don't like feeling broken

5:30pm
Squats 315-405-495 rest
Shoulders seated shoulder press machine 140-155-170-190x3 rest| one arm shoulder press 100 10x3 sets, 110x10 | bw dips 20x1 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest| one arm standing rows 70-80-80x5, 60 10x2 sets rest | one arm seated row machine 100x1, 140-160x5
Calves seated calf raise 2x45lb, 2x45lb+25lb 10x2 sets each rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* resting lowerback. broke it this morning doing a very slow 3rd 190 rep on the seated shoulder press. very tight now and having a hard time bending over to even tie my shoes. might take aleve to help with inflammation. i'm an idiot for not stopping the rep.

Tue Mar 16

5:30am
Squats 315-405-495 rest
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x4 sets | bw dips 20x1 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 100-110 10x3 sets each
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* my physician and wife diagnosed my condition as a strained right lower back and gave me 2 days to recover. i'm back again but did not do anything to harm my recovering back. i got mobility back, almost 80% pain free now on unloaded movements. did not try to do squats or double arm shoulder press to give it more recovery. il do at least 405 this afternoon.

11:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x2 sets | bw dips 20x1 sets rest
Shoulders seated chest press machine narrow grip stack#10 10x2 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 100 10x3 sets each | seated row with parallel bar attachment 120-135 10x3 sets each
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* back is not 100% but got a routine 495. there is still some tenderness but it did not bother my squat. had to stop at the 2nd set on the one arm shoulder pressing because of tricep cramps. the volumes of bw dips added a good about of fatigue.

5:30am
Squats 315-405-495 rest
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100-110 10x2 sets | bw dips 20x1 sets rest
Shoulders seated chest press machine narrow grip stack#10-12x10, #14x5, #16-18x3, #14x10
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 100-110-120x10,140-160 5x2 sets each | seated row with parallel bar attachment 120 10x3
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* resting the squats again for better recovery of my lower back. added the hoist seated chest press machine and doing them with a narrow grip for front delt action. the one arm overhead press feels like half of the pressing is done by the triceps. the seated chest feels more delt involvement.

Wed Mar 17

5:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x1 sets | bw dips 20x1 sets rest
Shoulders seated chest press machine stack #12x10, #14-16x5, #12x10
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 50x10, 70-80 5x2 sets each
Calves seated calf raise 2x45lb, 2x45lb+25lb x10
Inclined walking 0.75 miles, 15mins 3mph 6% waved inclined 120 bpm

* morning workout felt very good. little back soreness but nothing that stopped me doing routine 495 at my weakest time of the day. did some walking since i didn't spend a lot of time because i had all the machines to myself. very rare that people use the hoise machines.

11:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x1 sets rest | bw dips 20x1 sets rest
Shoulders seated chest press machine stack #12x10, #14-16-18x5, #12-13x10
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 70-75-80 5x2 sets each
Calves seated calf raise 2x45lb, 2x45lb+25lb x10 rest
Inclined walking 0.75 miles, 15mins 3mph 6% waved inclined 120 bpm

6:00pm
Squats 315-405-495
Vertical Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x1 sets rest | bw dips 20x1 sets rest
Horizontal Shoulders seated chest press machine narrow grip stack #12x10, #14-16-18x5, #13x10
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 70-75-80-85-90x5 sets each
Calves seated calf raise 2x45lb, 2x45lb+25lb x10 rest
Inclined walking 0.75 miles, 15mins 3mph 6% waved inclined 120 bpm rest

Thur Mar 18

5:30am
Squats 315-405-495
Horizontal Shoulders seated chest press machine stack #12-13x10
Vertical Back seated lat pull down machine stack #10-11x10

11:30am
Squats 315-405-495, 495x2
Horizontal Shoulders seated chest press machine stack #12-13-14x10
Horizontal Back one arm seated row machine 70-80-90-100x5 | seated cable row parallel attachment 120-135-150x10

5:30am
Squats 315-405-495, 495x2
Horizontal Shoulders seated chest press machine stack #12-13x10
Horizontal Back seated cable row parallel attachment 120 10x4 sets

Fri Mar 19

5:00am
Squats 315-405-495
Horizontal Shoulders seated chest press machine stack #12-13 x10
Horizontal Back one arm cable row 60-70 x10

11:00am
Squats 315-405-495
Horizontal Shoulders seated chest press machine stack #12-13-14-15 x10
Horizontal Back one arm cable row 70-80 x10 | seated cable row parallel grip 135-150-160-180x10

5:00pm
Squats 315-405-495, 495x2
Vertical Push seated shoulder press machine 95-110-125 x10
Horizontal Pull seated row machine 135-150-165-180-195 x10

* started going sets of 10s because im resting my lower back that i strained doing a very slow third rep on the shoulder press. been favoring 10s now because it makes me look bigger. the movement needs more concentration because the sets take longer with more time to screw up the supporting back muscles.

Sat Mar 20

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 95-110-125x10
Horizontal Pull seated row machine 180-195-210x10

2:00pm
Squats 315-405-495
Vertical Push seated shoulder press machine 110-115-115x10
Horizontal Pull seated row machine 210-215-215x10 | seated cable row parallel grip 120-135-150x10
Inclined walking 1.75 miles, 30mins 3-4,mph 6% inclined 120-130 bpm

Kingfish · « **Reply #2127 on:** March 21, 2021, 11:09:20 am »

Mar 21-27, 2021

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

Mar Week 4 of 5

Sun Mar 21

5:30am
Squats 315-405-495
Vertical Push seated shoulder press machine 110x10, 140-155-170x3, 185x2, 115x10
Horizontal Pull seated row machine 210x10, 240-255-270x3, 285-290x2, 215x10 |
Vertical Pull seated lat pulldown machine #10x10 | seated one arm cable pulldown 70-80x5
Horizontal Push seated chest press #12x10, #14-16x5, #18x3, #13x10

* doing sets of 10s getting me winded and too tired when i do them back to back on all the other movements. had to be creative and put them in the routine without adding too much fatigue. sandwich them at the start and end of the routine as warmup and backoff with the ramping heavies in the middle. worked alright today.

11:30am
Squats 315-405-495
Vertical Push seated shoulder press machine 110x10, 140-155-170x3, 185x2, 115x10
Horizontal Pull seated row machine 210x10, 240-255-270x3, 285-290x2, 270x5
Horizontal Push seated chest press #16-17-18x3, #15x10
Vertical Pull seated one arm cable pulldown 70-80x5

5:30pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2
Vertical Pull seated one arm cable pulldown 70-80-90x5, 80x8

* back 100% recovered from the strain last week.

Mon Mar 22

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 140x10
Horizontal Pull seated row machine 240-255-270x3, 285-290x2, 240x10
Vertical Pull bw chins 5x4 sets
Horizontal Push seated chest press #15-16x5, #17-18x3, #15x10
Cardio Walk 15mins, 1mile 4mph @ 6% incline 130-140HR

11:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 140x10
Horizontal Pull seated row machine 240-255-270x3, 285x2, 240x10
Vertical Pull bw chins 5x4 sets
Horizontal Push seated chest press #15-16x5, #17x3, #14x10

Tue Mar 23

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 140x10
Horizontal Pull seated row machine 240-255-270x3, 285-290x2, 240x10
Vertical Pull bw chins 5x2 sets, 10x1 sets
Horizontal Push seated chest press #15-16-17x5, #14x10
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 125HR

11:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 140x10
Horizontal Pull seated row machine 240-255-270x3, 285-290x2, 240x10 | one arm cable row 6-70-80x5
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #15-16x5, #14x10

5:00pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 140x10
Horizontal Pull seated row machine 255-270x3, 285-290x2, 255x10 | one arm cable row 6-70-80x5 rest
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #15-16x5, #14x10

Wed Mar 24

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 140x10
Horizontal Pull seated row machine 255-270x3, 285-290x2, 255x10 | one arm cable rows 70-80x5, 70x10
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #15-16x5, #14x10
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR

10:30am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 140x10
Horizontal Pull seated row machine 255-270x3, 285-290x2, 255x10 | one arm cable rows 70-80x5 | one arm seated machine rows 80-90-100x5
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #15-16x5, #14x10
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

* been on a slight caloric restriction and now beginning to feel a little weaker. lift numbers are the same but takes more effort now. i do not have enough energy for backoff sets anymore. anything over 495 will crush me. dropped 4-8lb and at 210-212bw. i was 216-220 when i got the 545. that extra bodymass makes so much of a difference.

5:30pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 140x10
Horizontal Pull seated row machine 255-270x3, 285-290x2, 255x10 | one arm cable rows 70-80x5 rest | one arm seated machine rows 80-90-100x5 rest
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #15-16x5, #14x10 rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

Thur Mar 25

5:00am
Squats 315-405-495

* resting small exercises. did not nap as much as i want. squats were still alright.

11:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2
Horizontal Pull seated row machine 255-270x3, 285-290x2 | one arm cable rows 70-80x5 rest | one arm seated machine rows 80-90x5
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #15-16x5
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

* resting the back offs 10s. lowerback getting tired supporting the form. i can't maintain this pace with 10s.

5:30pm
Squats 325-415-505
Vertical Push seated shoulder press machine 140-155-170x3, 185x2
Horizontal Pull seated row machine 255-270-285x3, 290x2, 270x5 | one arm cable rows 80-90-100x5 | one arm seated machine rows 80-90x5
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #16-17-18x3
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

* only a couple of blue 45s for me this afternoon so went with the yellows. the 505 was a bad idea. the first 2 singles felt the same. it was very heavy for a routine lift before work. i was sweating afterwards. did not grunt but the rep was too slow for a non-fatiguing workout.

Fri Mar 26

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2
Horizontal Pull seated row machine 255-270x3, 285-290x2 | one arm cable rows 80-90x5| one arm seated machine rows 80-90x5 rest
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #15-16x5 rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

11:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 155x5
Horizontal Pull seated row machine 255-270-285x3, 290x2, 270x5 | one arm cable rows 80-90x5 rest | one arm seated machine rows 90-100-100x5
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #16-17x3, #15x5
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

5:30pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2, 155x5
Horizontal Pull seated row machine 250-265-280x3, 295x2, 265x5 | one arm cable rows 80-90x5 rest | one arm seated machine rows 90-100-100x5 rest
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #16-17x3, #15x5 rest
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR rest

* did bare minimum squats, shoulder press and machine rows. the chest press is adding too much crushing fatigue to my back now. need to freshen up. my legs were already strong for back off sets but my core is not very stable.

Sat Mar 27

5:30am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155x3
Horizontal Pull seated row machine 255-270x3

11:30am
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2 | one arm seated shoulder press machine 50-70-90x5
Horizontal Pull seated row machine 250-265-280x3, 295x2, 265x5 | one arm cable rows 80-90x5 rest | one arm seated machine rows 90-100-100x5, 110x3
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #16-17x3, #15x5 rest
Calves seated calf raise 2x45lb 5x3 sets
Cardio Walk 17mins, 1 mile@3.5 mph/6% incline 130HR

5:30pm
Squats 315-405-495
Vertical Push seated shoulder press machine 140-155-170x3, 185x2 rest | one arm seated shoulder press machine 80-90x3, 80x5
Horizontal Pull seated row machine 250-265-280x3, 295x2, 265x5 rest | one arm cable rows 80-90x5 rest | one arm seated machine rows 90-100x3, 90x5
Vertical Pull bw chins 5x2 sets, 10x1 sets rest
Horizontal Push seated chest press #16-17x3, #15x5 rest

* resting everything and doing single arm movements for better core recovery. that crushed feeling is still there. i wake up uncomfortable. its not a rounded back strain feeling. feels like a deep tissue massage on the lowerback with a very heavy therapist standing on top of you.

adarqui · « **Reply #2128 on:** March 21, 2021, 01:53:59 pm »

Quote from: vag on February 24, 2021, 03:29:27 am

3x495, incredible!!! How can i be the only one that thumbed this up, 3 days later. The fuck is wrong with you people!!!

sometimes you're just in awe, and forget to thumbs up..

Kingfish · « **Reply #2129 on:** March 21, 2021, 05:03:34 pm »

^ appreciate the thumbs up.

i'm not the type to do things for attention or approval of anybody, so no hard feelings if no one cares at all.

i do this for myself. i've lifted countless times on an empty gym at 3am.

Adarq.org

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