April 2026Full 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. 2Oct 25, 2020Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]1
will upate log with less detail but still capture the workout so i know what goals to aim for next.
2x/day workout- am+pm
1. squats. paused reps 315-365-405
2. upper body vertical pull
a. hammer strength one arm pulldowns. 2x45lb, 2x+25lb, 2x+35lb, 3x45lb x3-5reps
b. weighted chin ups (halfway between neutral and supinated grip) +60lb x5
3. upper body horizontal pull on functional trainer, one arm rows with non working arm braced on opposite station. x5-8 reps
4. upper body horizontal push - hammer strength inclined press machine. 1x45lb+25lb, 1x45lb+35lb, 1x45lb+35lb+25lb, 2x45lb+25lb, 2x45lb+35lb, 3x45lb. x3-5reps
5. bicep - one arm bicep curl machine (arms on preacher bench). 40-50-60-70lb x3-5 reps
6. tricep - standing tricep overhead extensions on cable station with mustache bar or v-bar. 90-100-120-135-150-165-180 x3-5 reps
7. abs - weighted situps on GHR bench with cable resistance using tricep rope behind the head, #6-7-8. x5-8 reps
8. seated calf raises, 1x45lb+35lb, 2x45lb, x5-8 reps
bw in the low 190s. BF at 10-12%. not attempting anything 405+ on the squat. i will burn out so fast. cut BF% for the march/april thailand+philippines vacation by consuming bwx12 in kcal, maintenance at bwx14 kcal.
thailand march 2026 with family
me and sister at the gym at 4am.
