Adarq.org

April 9-15, 2023

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

April Week 2 of 4 BW 194-198

Sun April 9

7:00am
Iso Shoulder Press - Two Arm 70-80-90s-100s x5
Iso Seated Row - Two Arm 90-115s-125s-135 x5
Seated Lat Pulldown 100s x5 skip
Standing Tricep Extension 120-135 x5
Iso Bicep Curl - Two Arm 70-80s x5
Seated Calf Raise 80-90-100 x5 skip
Weighted Decline Bench Situp 35 x5 skip
Shoulder Press Machine - Two Arm 200-215s-230s x5
Chest Supported T-Bar Row 115s-125s x5

5:30pm
Paused Squats 315-405 x1

* felt jet lag all of a sudden and hungry. went back home and will sleep a lot

Mon April 10

9:30am
Paused Squats 315-405 x1
Iso Shoulder Press - Two Arm 90 x5
Iso Seated Row - Two Arm 115-125-135 x5
Standing Tricep Extension 120 x5
Iso Bicep Curl - Two Arm 80-100 x5
Seated Calf Raise 80-90-100 x5
Weighted Decline Bench Situp 35 x5
Shoulder Press Machine - Two Arm 230-245 x5
Chest Supported T-Bar Row 115 x5, 135 x3

11:00pm
Iso Shoulder Press - Two Arm 100-130-140-150 x5
Iso Seated Row - Two Arm 100-130-140-150 x5
Standing Tricep Extension 12 x5

* first time back again to planet fitness gym

Tue April 11

9:30am
Paused Squats 315-405 x1
Shoulder Press Machine - Two Arm 230-245 x5
Iso Seated Row - Two Arm 115-125-135 x5
Chest Supported T-Bar Row 115 x5
Standing Tricep Extension 135-150 x5
Seated Calf Raise 80-90-100 x5

* skipped the hammerstrength ISO shoulder press and did the nautilus nitro seated shoulder press machine. the movement pattern feels more natural.
* BW in the 194-196lb. abs looking very defined.

daddy body pic from Hawaii...


11:00pm
Iso Shoulder Press - Two Arm 100-120-140-160 x5
Iso Seated Row - Two Arm 100-120-140-160 x5

Wed April 12

12:30pm
Paused Squats 315-405 x1
Shoulder Press Machine - Two Arm 230-240-245 x5
Iso Seated Row - Two Arm 115-125-135 x5
Chest Supported T-Bar Row 115 x5
Seated Calf Raise 80-90-95 x5

11:00pm
Iso Shoulder Press - Two Arm 120-140-150-160 x5
Iso Seated Row - Two Arm 120-140-160 x5

* getting used to the intensity/volume of the shoulder pressing. my lower back is not feeling beat anymore. I could go heaver in the squats as soon as I start getting into caloric surplus.

Thur April 13

12:30pm
Paused Squats 315-405-455 x1
Shoulder Press Machine - Two Arm 240 x5
Iso Seated Row - Two Arm 125 x5
Chest Supported T-Bar Row 115 x5
Seated Calf Raise 80-90 x5

* i did this 455 following a big intensity shoulder press workout the day before. i'm getting better in preserving my core during upperbody pressing. will continue with this routine and eventually add more volumes of legs so i can have bigger legs. my lowerbody looks normal on the pictures.

11:00pm
Iso Shoulder Press - Two Arm 120-140-145 x5
Iso Seated Row - Two Arm 120-135-140 x5

Fri April 14

9:30pm
Paused Squats 315-405 x1
Shoulder Press Machine - Two Arm 240 x5
Iso Seated Row - Two Arm 125 x5
Chest Supported T-Bar Row 115-125 x5
Seated Calf Raise 80-90-95 x5
Seated Bicep Curl Machine60-70-80 x5
Standing Cable Tricep Extension 135-150 x5

11:00pm
Iso Shoulder Press - Two Arm 120-140-150 x5
Iso Seated Row - Two Arm 120-140-150 x5

Sat April 15

9:30pm
Paused Squats 315 x1
Shoulder Press Machine - Two Arm 240 x5
Iso Seated Row - Two Arm 115-125 x5
Chest Supported T-Bar Row 115-135 x5
Seated Calf Raise 80-90-95 x5
Seated Bicep Curl Machine 70 x5
Standing Cable Tricep Extension 150 x5

5:30pm
Paused Squats 315-405 x1
Shoulder Press Machine - Two Arm 240 x5
Iso Seated Row - Two Arm 115-125-130 x5
Chest Supported T-Bar Row 135 x5

5 April

SS1a : DIPS: 7 @ BW
SS1b : CHINUPS: 6 @ BW
SS1 info : 6 rounds

STATIONARY BIKE: 30 minutes / 18.1 km

Kind of PR on the bike. I do those sessions staying always on low HR zone (currently 149bpm), so it is a kind of fitness test, the mileage i can get for a given time.
My limit was 17 to 17.5K for 30 minutes, so nice jump to 18.1K !

4 April

Low aerobic zone run

8K @ 1:03:43 ( 7:57 pace )

Half a minute per km faster than last time and also broke the 8'/km average pace barrier.
NICE!

04/04/23
95.8kg

Reverse Sled x 5 mins

Squats- bar x 10, 60 x 5, 80 x 3, 80 x 1

Lying Ham Curl- 2x12
ATG Split Squat- 2x5/side @bw

Sore AF after balling last night. Thought I'd get an easy recovery session in. Couldn't even squat 80kgs comfortably.

Will stretch later on and see how the recovery goes tomorrow. 

29/03/23
96.6

Incline DB Press-
Top set of 30s for 6

Face Pulls-
3x15

Didn't write this one down and pretty much forgot what I did. I know I hit the 30kg DBs for 6 on incline bench and probably did some french press or something else as well.

31/03/23

Clean DL-
90x3x3 (using straps)

C&J-
20x2, 40x1, 50x1, 60x1, 65x1

Seated Hamstring Curl- 2x12
Back Extension- 2x15

Couch Stretch- 60s/side

02/04/23
97.2kg

Run- 5km in 35:30 @7:06

These runs are still feeling good. Kept my HR in zone 2 except for the last minute or so when I just wanted to get the 5k done.

03/03/23
96kg

I'm playing in a masters basketball tournament this weekend over Easter. Caught up with the guys last night for a scrimmage and we played 4 on 4 and then 3 on 3 for just over an hour.  Body held up great and I'm still jumping over people. Hit some nice shots and am looking forward to getting some proper games in on Friday and Saturday.