Adarq.org

April 10-16, 2022

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

April Week 2 of 4 BW 200-204

Sun April 10

6:00am
Seated Shoulder Press Machine 170-170x2
Row Machine Mid Rows 250-250x2
Standing Cable Row - High Pull 70-70-80x2
Inclined Smith Machine Press 255-255-255x2
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 135-135-160x2

5:00pm
Paused Squats 315-315-315-,405-495[/b]
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull 70-70-70x2 | 70-70-70x2
Inclined Smith Machine Press 255-255-255x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 135-135-160x2, 170-180x2

Mon April 11

5:00am
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row High | Mid Pull x | 70-70-80x2
Inclined Smith Machine Press 255-255-255x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 135-160-180x2

12:00pm
Paused Squats 315-315-315-,405-495[/b] rest
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80x2
Inclined Smith Machine Press 255-255-255x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 135-160-180x2

5:00pm
Paused Squats 315-315-315-,405-495[/b]
Seated Shoulder Press Machine 170-185x2, 175x2 rest
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x2
Inclined Smith Machine Press 245-245x2
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 135-160-180x2

Tue April 12

5:00am
Paused Squats 315-315-315 ,405
Seated Shoulder Press Machine 170-185x2, 175x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 135-160-180x2, 180x2

12:00pm
Paused Squats 315-315-315
Seated Shoulder Press Machine 170-185x2, 170x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180-180x2

* figured out that if i do calf raises with my toes pointing up, there is a lot less chances of my calves cramping during the exercise. 4 plates is now easy. i don't have to be afraid of getting a big cramp on the top ROM.

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180x3

* bw at gym 206lb. had more carbs again before the 495 workout. 2 cups white rice and plenty of fruits. frozen pineapple this time. worked as planned. 495 was still not very fast but there was no sticking point. been skipping the 2-hand rows. there is some discomfort on my left shoulder probably from the vertical pulling volumes and i want all to be normal before i start with heavy weights again. the single arm rowing is not so bad.

Wed April 13

5:00am
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180x3

12:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x2
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Row Machine Mid Rows 250-250x2 rest
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180x3

* 200g+ of carbs in the morning post workout to try again if i can do a good 495 at lunch at 202lb dry bodyweight in the morning. got the 495 but it was slow. will get it again later if i eat and sleep well but most likely it will also be a crawl. will skip it later and do the 495 again on afternoons as scheduled. a few more workouts of skipped heavy rowing to fully recover my left elbow. nothing injured. just a little muscle strain.

5:00pm
Paused Squats 315-315-315, 405-495 rest
Seated Shoulder Press Machine 170-185-200x2,
Standing Cable Row - High | Mid Pull x | 75-85-95x2, 90-90x3
Row Machine Mid Rows 250-250x2 rest
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180x3

Thur April 14

12:00pm
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180-180x3

Fri April 15

12:00pm
Paused Squats 315-315-315 ,405 rest
Seated Shoulder Press Machine 170-185x2, 170x2
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180-180x2

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 rest
Standing Cable Row - High | Mid Pull x | 75-85x2, 80-80x3
Inclined Smith Machine Press 245-245x2 rest
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180x3

Sat April 16

5:00pm
Paused Squats 315-315-315 ,405-495
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250,265-280x2, 250x3 
Decline Bench Weighted Situp in lbs 25-25x3 rest
Seated Calf Raise 180-180-180x3

* tired from too much physical activity at work. slept most of the day. ate lunch and did not have extra energy for a mid-day routine.

Mar 27 - April 2, 2022

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 5 of 5 BW 200-204

Sun Mar 27

6:00am
Paused Squats 315-315-315
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x5
Inclined Smith Machine Press 225-225-225x2, 245-255x2, 245-245x3
Seated Calf Raise 135-135x3,

5:00pm
Paused Squats 315-315-315, 405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25-35x3
Inclined Smith Machine Press 225-245x2, 225-225x3
Seated Calf Raise 135-135x3,

Mon Mar 28

5:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-180x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x3,
Inclined Smith Machine Press 225-225-225x2, 245-255x2, 245x3
Assisted Chins -30bw 3x4 sets
Seated Calf Raise 135-135x3,

* been avoiding the bw chins because the multi-day routine is not enough to stop the accumulation of fatigue to my lowerback (to support/balance my legs). will try a good tip for a gym regular. assisted with the footrest support just enough to not tire my back supporting my weight, but also not heavy enough that it is crushing my core to push me up. 30 seems like a good number.

12:00pm
Paused Squats 315-315-315
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 225-225-225x2, 245-255x2, 245-245x3 skip
Seated Calf Raise 135-135x3,

5:00pm
Paused Squats 315-315-315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Inclined Smith Machine Press 245-255x2, 245-245x3
Seated Calf Raise 135-135x3,

* very good 495 this afternoon. bw 202-204 maintained but got sleep and calories are more carb biased. will get another 495 tmrw morning at this pace but eventually will burnout quickly so will save the heavies for 1x/day only. focusing more on the smith shoulder pressing and the assisted chins.

Tue Mar 29

5:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-180x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5,
Inclined Smith Machine Press 225-225-225x2, 245-255x2, 245x3 skip.
Assisted Chins -35bw 3x3 sets
Seated Calf Raise 135-135x3,

* skipped the shoulder pressing on smith. machine busy. shoulder press in the seated machine feeling easier.

12:00pm
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3,
Inclined Smith Machine Press 245-255x2, 245x3
Assisted Chins -35bw 3x3 sets skip
Seated Calf Raise 135-135x3,
 
5:00pm
Paused Squats 315-315-315, 405-495
Row Machine Mid Rows 250-265x2, 250x3 rest
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-255x2, 245x3
Seated Calf Raise 135-135x3,
 
Wed Mar 30

5:00am
Row Machine Mid Rows 250-265x2, 250x3 rest
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-255x2, 245x3
Assisted Chins -35bw 3x3 sets
Seated Calf Raise 135-135x3

12:00pm
Row Machine Mid Rows 250-265x2, 250x3 rest
Seated Shoulder Press Machine 170-185-190x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-255x2, 245x3 rest
Assisted Chins -35bw 3x2 sets
Seated Calf Raise 135-135x3

5:00pm
Paused Squats 315-315-315, 405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-255x2, 245x3 rest
Seated Calf Raise 135-135x3,

Thur Mar 31

5:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-245x2
Assisted Chins -35bw 3x3 sets rest
Seated Calf Raise 135-135x3

* the 495 yesterday afternoon was surprisingly slow even with good sleep and diet. the volumes of 245+ chest press in the smith is adding fatigue fast.

5:00pm
Paused Squats 315-315-315, 405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-245x2,
Seated Calf Raise 135-135x3,

Fri April 1

5:00am
Paused Squats 315-315-315,
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-245x2
Assisted Chins -35bw 3x3 sets rest
Seated Calf Raise 135-135x3

5:00pm
Paused Squats 315-315-315, 405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25-35x3
Inclined Smith Machine Press 245-245x2, rest
Seated Calf Raise 135-135x3,

Sat April 2

7:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3
Inclined Smith Machine Press 245-245x2 rest
Assisted Chins -35bw 3x3 sets rest
Seated Calf Raise 135-135x3

5:00pm
Paused Squats 315-315-315, 405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 35-35x2
Inclined Smith Machine Press 245-245x2, rest
Seated Calf Raise 135-135x3,

Mar 20-26, 2022

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 BW 200-204

Sun Mar 20

5:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x3
Neutral Grip Pulldown 160-160x3
Seated Calf Raise 135-135x3,

11:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x3
Neutral Grip Pulldown 160-160x3 rest
Seated Calf Raise 135-135x3,

4:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x3
Neutral Grip Pulldown 160-160x3
Seated Calf Raise 135-135x3,
 
Mon Mar 21

5:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x3
Neutral Grip Pulldown 160-160x3 rest
Seated Calf Raise 135-135x3,

12:00pm
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x3
Neutral Grip Pulldown 160-160x3 rest
Seated Calf Raise 135-135x3,

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25-35x3, 50x2
Neutral Grip Pulldown 160-160x3 skip
Seated Calf Raise 135-135x3,

* did a double stack of 25lb plates on the weighted situp to see what kind of fatigue this gets me. also increased the shoulder pressing. will go with 175-190 and see if i can maintain that. been skipping the lat pulldown. this equipment is very busy.

Tue Mar 22

5:00am
Paused Squats 315-315-315
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x3, 40x2
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3,

* used my home cable station for the pulldown because its always taken at gym. max at 80lb so will go volumes on these.

11:30am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-35-35x3,
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3,

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-35x3,
Neutral Grip Pulldown 160-160x3 skip
Seated Calf Raise 135-135x3,

* bw still low at 202-204 but prioritizing carbs more for thickness. 495 so heavy if i eat less 1 cup or less rice on meals before the workout.

Wed Mar 23

5:00am
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3,

* happy keeping my bw at low 200s lean. started increasing white rice. limited it to 1/2 cup per meal during the cutting diet. going 1.5-2 cups pass few meals and felt good already this morning. i do a few singles of bw squats holding on/pulling on a waist high barbel (usually at the spotters location on flat bench). i can tell using that simply stretch if my legs are go or no-go.
* strong on 495 at this weight but definitely not overpowering it enough to get a triple paused compared to my peak.

11:30am
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3

6:00pm
Paused Squats 315-405-495

* woot! 495 x3 for the day. this afternoon workout was the strongest of 3. did not have time to do anything else. had to go to work.
 
Thur Mar 24

11:30am
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3,

5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3,

Fri Mar 25

7:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3,
 
5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3 skip
Decline Bench Weighted Situp in lbs 25-35-35x3
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3, skip

Sat Mar 26

6:00am
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Neutral Grip Pulldown 80-80x5,
Seated Calf Raise 135-135x3,

11:30am
Paused Squats 315-405
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 175x3
Decline Bench Weighted Situp in lbs 25-25x5
Inclined Smith Machine Press 225-225-225x2,
Seated Calf Raise 135-135x3,

* been doing the smith again for more shoulder training. i was up already up to almost 315 on this long time ago.

5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250x3
Seated Shoulder Press Machine 170-185x2, 170x3
Decline Bench Weighted Situp in lbs 25-25x5
Inclined Smith Machine Press 225-245-275x2, 245-245x3
Seated Calf Raise 135-135x3,
 

Mar 6-12, 2022

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 BW 2002-206

Sun Mar 6

5:00am
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Seated Calf Raise 135-135-135x2

* skipped the 25lb decline bench situp and do later. bw getting leaner some more at 202-204 empty now

11:00am
Paused Squats 315-405
Row Machine Mid Rows 235-250-265x2,
Seated Shoulder Press Machine 155-170-185x2,
Decline Bench Weighted Situp 25-25lbx2


5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 25-25lbx2
Seated Calf Raise 135-135-135x2

Mon Mar 7

5:00am
Paused Squats 315-405
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 25lbx2
Seated Calf Raise 135-135-135x2

12:00pm
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 25lbx2
Seated Calf Raise 135-135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 25-25lbx2 //rest
Seated Calf Raise 135-135-135x2

Tue Mar 8

5:00am
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 25-25lbx2 //rest
Seated Calf Raise 135-135-135x2

* still resting my situps. the double set of doubles a couple of days ago added too much fatigue. had a very good dinner last night and was already very strong this morning. bw still very lean at 202-204lb.

12:00pm
Paused Squats 315-405
Row Machine Mid Rows 235-250-265x2,
Seated Shoulder Press Machine 155-170-185x2,
Decline Bench Weighted Situp 25-25lbx2 //rest
Seated Calf Raise 135-150-150x2

* could have gotten 495 also this lunch time but decided to save it for later and add a backoff 2-3 if i can.

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 25lbx2
Seated Calf Raise 135-135-135x2 rest

Wed Mar 9

5:00am
Paused Squats 315-405
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp in lbs 20-20x2
Seated Calf Raise 135-135x2

* reduced decline bench to 20lb using 10lb plates. will see if i can recover from doubles at this weight. squat still felt solid even at 202lb dry weight. i'm happy with the routine but will eventually try to get my weighted situps to 35lb multi set of 2-3 reps  a workout.

12:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 20-20x2, 20x5
Seated Calf Raise 135-135-135x2

5:00pm
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 170x5
Decline Bench Weighted Situp 20x2, 20-20x5
Seated Calf Raise 135-150-150x2

* wanted to try if i could go 10 reps on the 170 shoulder press machine. possible. rep 5 was still not very slow. i don't want to tire my back so i decided to stop there and do 175-180x5 next time. 

Thur Mar 10

5:00am
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-20x2, 20-20x5
Seated Calf Raise 135-135x2, 150-150x2

12:00pm
Paused Squats 315-405
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp 20x2, 20-20x5
Seated Calf Raise 135-135-150x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 170x5
Decline Bench Weighted Situp 20-20x5
Seated Calf Raise 135-135-135x2 // rest

Fri Mar 11

5:00am
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 155x3
Decline Bench Weighted Situp in lbs 20-20x5
Seated Calf Raise 135-135-135x2,

12:00pm
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-20x5
Seated Calf Raise 135-135-135x2,

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 170x5
Decline Bench Weighted Situp 20-20x5
Seated Calf Raise 135-135-135x2

Sat Mar 12

5:00am
Paused Squats 315-405
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-20x5
Seated Calf Raise 135-135-135x2,

* used a fixed 20lb bb for my situps instead of holding 2 stacks of 10lb and the movement felt even better. focusing on more ab definition because i can see the effects fast at this 202lb very lean bw. i have also been consistent on doing a vertical pull using the neutral grip attachment and seating on the floor (at the tricep pushdown on the cable station). this vertical pulling is not adding fatigue to my back because i figued out that if i keep my base/feet close together and tucked in like on a bottom of squat, i can pull do some pulling painfree. weight maxes at 140lb before it pulls me up.

12:00pm
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-20x5
Neutral Grip Pulldown 140-140x5
Seated Calf Raise 135-135-135x2,

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 235-250-265x2, 235x3
Seated Shoulder Press Machine 155-170-185x2, 170x3
Decline Bench Weighted Situp in lbs 20-20x5
Neutral Grip Pulldown 140-140x5
Seated Calf Raise 135-135-135x2,

* this routine is working and has been reliable/repeatable without getting my broken for weeks now even with the downsized bw. i wanted to experiment again with the seated lat pulldown but don't want to risk straining my lowerback. i do my vertical pulling with my lowerbody tucked in like in a bottom of a full squat and brace from there. same thinking on forms applies to my seated veritcal pushing. knees close together and feet tip-toed to have a good brace between quads and belly.

Feb 20-26, 2022

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 4 of 4 BW 2004-208

Sun Feb 20

5:00am
Row Machine Mid Rows 205-220-235-250x2, 235x5
Seated Shoulder Press Machine 125-140-155-170x2
Seated Calf Raise 135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235-250-265-280x2
Seated Shoulder Press Machine 125-140-155-170x2
Seated Calf Raise 135x5

Mon Feb 21

7:00am
Row Machine Mid Rows 205-220-235-250x2, 235x4
Seated Shoulder Press Machine 125-140-155-170x2
Seated Calf Raise 135-135x3

12:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235-250x2, 235x4
Seated Shoulder Press Machine 125-140-155-170x2

6:00pm
Paused Squats 315-405
Row Machine Mid Rows 205-220-235-250-265x2,
Seated Shoulder Press Machine 125-140-155-170-185x2,
Seated Calf Raise 135x5

Tue Feb 22

5:00am
Row Machine Mid Rows 205-220-235-250-265x2, 235x4
Seated Shoulder Press Machine 125-140-155-170x2
Seated Calf Raise 135-135x3

12:00pm
Paused Squats 315-405
Row Machine Mid Rows 205-220-235-250x2, 235x4
Seated Shoulder Press Machine 125-140-155-170x2,
Seated Calf Raise 135-135x3

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235-250-265-280x2, 265x4
Seated Shoulder Press Machine 125-140-155-170-185x2,
Seated Calf Raise 135-135x3

Wed Feb 23

5:00am
Paused Squats 315-405
Row Machine Mid Rows 205-220-235-250-265-280x2,
Seated Shoulder Press Machine 125-140-155-170-185-200x2,
Seated Calf Raise 135-135-135x2

* very strong this cold 37F morning. squat still not as good at this 204lb lean bw. i got the form nailed down on the seated shoulder press. doesn't cause any back fatigue anymore as long as i keep the volume in check.

12:00pm
Row Machine Mid Rows 205-220-235-250-265-280x2,
Seated Shoulder Press Machine 125-140-155-170-185x2,
Seated Calf Raise 135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235-250-265-280x2,
Seated Shoulder Press Machine 125-140-155-170-185x2,
Seated Calf Raise 135-135x2

Thur Feb 24

12:00pm
Row Machine Mid Rows 205-220-235-250-265-280x2,
Seated Shoulder Press Machine 125-140-155-170-185x2,
Seated Calf Raise 135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250-265-280-295x2,
Seated Shoulder Press Machine 140-155-170-185-200x2,
Seated Calf Raise 135-135x2

Fri Feb 25

12:00pm
Row Machine Mid Rows 220-235-250-265-280x2,
Seated Shoulder Press Machine 125-140-155-170-185x2,
Seated Calf Raise 135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250-265x2,
Seated Shoulder Press Machine 155-170-185x2,

Sat Feb 26

12:00pm
Row Machine Mid Rows 220-235-250-265-280x2,
Seated Shoulder Press Machine 140-155-170-185x2,
Seated Calf Raise 135-135x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 220-235-250-265-280x2,
Seated Shoulder Press Machine 155-170-185-200x2,
Seated Calf Raise 135-135-135x2

Feb 6-12, 2022

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 2 of 4 BW 2004-208

Sun Feb 6

5:00am
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2
Seated Calf Raise 160-160x2

1:00pm
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2
Seated Calf Raise 160-160x2

6:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2
Seated Calf Raise 160-160x2

Mon Feb 7

5:00am
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2
Smith Calf Raise 225-225x5

11:30am
Paused Squats 315-405
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2
Smith Calf Raise 225-225x5

6:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2
Smith Calf Raise 225-225-315x3

Tue Feb 8

7:00am
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2
Smith Calf Raise 225-225-315x3

12:00pm
Paused Squats 315-405
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 170-185x2, 170-170x2

Wed Feb 9

5:00am
Paused Squats 315-405
Row Machine Mid Rows 250-265x2, 250x2
Seated Shoulder Press Machine 170-185x2, 170x2
Smith Calf Raise 225-225x3

12:00pm
Paused Squats 315-405
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 140-155x2, 140x2

* im maintaining the 204lb bw for weeks now. have to lower intensity of the shoulder pressing to get more freshness to my core. i'm getting tired of making sure everything is spot on just to get a 495 in the afternoon. will deload the shoulder pressing until i feel strong again for a 495x2-3. i won't rep it but just having reserves for it makes my routine a lot easier.

5:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 250-265x2, 250-250x2
Seated Shoulder Press Machine 140-155x2, 140x2

Thur Feb 10

5:00am
Paused Squats 315-405-495
Row Machine Mid Rows 220-235x2
Seated Shoulder Press Machine 125-140x2

* already a lot stronger in the squats by lowering intensity on the shoulder pressing. i like how my shoulders look from the constant volumes of shoulder pressing so i will find a way to get a good shoulder workout in without killing my core.

12:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235x2
Seated Shoulder Press Machine 110-125x2
Smith Machine Calf Raise 225-225-315x3

* until i figure out a good routine for my shoulder pressing, i will spend a few workouts with this bare minimum loading to my push exercise. thinking it will be in the high sets of doubles or triples.

5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235x2, 235-235-235x2
Seated Shoulder Press Machine 110-125x2, 125-125-125x2

* might leave the loading of the shoulder press to 125 and start building up my tricep bench press again and use that as my heavy movement.

Fri Feb 11

5:00am
Paused Squats 315-405
Row Machine Mid Rows 220-235-250-265x2, 220-220x2
Seated Shoulder Press Machine 125-140x2

12:00pm
Paused Squats 315-405
Row Machine Mid Rows 205-220-235, 220-220x2
Seated Shoulder Press Machine 125-140x2

5:30pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235, 220-220x2
Seated Shoulder Press Machine 110-125-140-155x2,

Sat Feb 12

7:00am
Row Machine Mid Rows 205-220-235-250x2, 220-220x2
Seated Shoulder Press Machine 125-140-155x2, 140-140x2

1:00pm
Row Machine Mid Rows 205-220-235-250, 235-235x2
Seated Shoulder Press Machine 125-140-155x2, 140-140x2

6:00pm
Paused Squats 315-405-495
Row Machine Mid Rows 205-220-235-250, 235-235x2
Seated Shoulder Press Machine 125-140-155x2, 140-140x2

Jan 16-22, 2022

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

Jan Week 3 of 4 BW 2004-208

Sun Jan 16

5:00am
Squats 315-315-315x1-405-495 rest
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

1:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250-250x2
Inclined Bench Press 95-115x3, 135-155-175x2, 185-205-225x1
Seated Calf Raise 115-125-135x2

* back tightness is not going away fast enough. too much crushing fatigue from using 185+ on the seated shoulder pressing volumes. replaced exercise with inclined bench press. i prefer the landmine press but too many people are using it and prefer not to waste time waiting on it.

Mon Jan 17

5:00am
Squats 315-315-315x1-405-495 rest
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

12:30pm
Squats 315-315-315x1-405-495 rest
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

6:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

Tue Jan 18

5:00am
Squats 315-315-315x1-405
Row Machine Mid Rows 220-235-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

* recovery starting to win now. could have 495 in the morning workout already but will do it later at lunch. bw still at 208 but with lesser volumes so i can recover.

11:30am
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

5:30pm
Squats 315-315-315x1-405-495 rest
Row Machine Mid Rows 220-235-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

Wed Jan 19

5:00am
Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 250-250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

* i'm almost back to baseline now on squats. single 315 to get going and not much of a issue with the 495. still not at my peak when i do the singles without a break but getting there again.

6:00pm
Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 155-170-185x2, 185x2
Seated Calf Raise 115-125-135x2

* will do 2x for the next few days due to sick kid.

Thur Jan 20

5:00am
Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 115-125-135x2

8:00pm
Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 135-135x2

Fri Jan 21

5:00am
Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 155-170-185x2
Seated Calf Raise 135-135-145x2

1:00pm
Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 250-235x2, 220-220-220x3
Seated Shoulder Press Machine 155-170-185x2, 170x2, 155-155-155x3
Seated Calf Raise 135-135x3

Sat Jan 22

5:00am
Squats 315-405-495 rest
Row Machine Mid Rows 220-235-250x2, 220-220x3
Seated Shoulder Press Machine 155-170-185x2, 155-155x3
Seated Calf Raise 145-145x3

12:00pm
Squats 315-405-495
Row Machine Mid Rows 220-235-250x2, 220-220x3
Seated Shoulder Press Machine 155-170-185x2, 155-155x3
Seated Calf Raise 145-145-155x3

* bought a landmine attachment for my home gym. can do high rep shoulder work at home now too.

5:00pm
Squats 315-405-495 rest
Row Machine Mid Rows 220-235-250x2, 220-220x5
Seated Shoulder Press Machine 155-170-185x2, 155-155x5
Seated Calf Raise 145-145x3, 170x2

Jan 2-8, 2022

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

Dec Week 1 of 4 BW 2004-208

Sun Jan 2

7:00am
Squats 315-315-315x1-405-495
Row Machine Mid Rows 205-220-235-250x2, 235-235x2
Seated Shoulder Press Machine 140-155-170-185x2, 170-170x2
Lat pulldown reverse grip 150-180-195-195x2
Seated Calf Raise 90-115-125-135x2

* higher carb intake while maintaining weight made helped a lot in getting a faster 495.

12:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 205-220-235-250x2, 235-235x2
Seated Shoulder Press Machine 140-155-170-185x2, 170-170x2
Lat pulldown reverse grip 150-180-195-195x2
Seated Calf Raise 90-115-125-135x2

6:00pm
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 205-220-235-250x2, 235-235-235x2
Seated Shoulder Press Machine 140-155-170-185x2, 170-170-170x2
Lat pulldown reverse grip 150-180-195-195x2
Seated Calf Raise 90-115-125-135x2

Mon Jan 3

5:00am
Squats 315-315-315x1-405
Row Machine Mid Rows 205-220-235-250x2, 235-235-235x2
Seated Shoulder Press Machine 140-155-170-185x2, 170-170-170x2
Lat pulldown reverse grip 150-180-195x2, 180-180-180x2
Seated Calf Raise 90-115-125-135x2

12:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 205-220-235-250-265x2, 250-250x2
Seated Shoulder Press Machine 140-155-170-185x2, 170-170x2
Lat pulldown reverse grip 150-180-195x2, 180-180-180x2
Seated Calf Raise 90-115-125-135-145-145x2

6:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 205-220-235-250-265-280x2, 265-265x2
Seated Shoulder Press Machine 140-155-170-185-200x2, 185-185x2
Lat pulldown reverse grip 150-180-195x2, 180-180x2
Seated Calf Raise 90-135-135x2

Tue Jan 4

5:00am
Squats 315-315-315x1-405-495
Row Machine Mid Rows 205-220-235-250-265x2, 250-250x2
Seated Shoulder Press Machine 140-155-170-185x2, 170-170x2
Lat pulldown reverse grip 150-180-195x2, 195-195x2
Seated Calf Raise 90-115-135-135x2

12:00pm
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 205-220-235-250-265x2, 265-265x2
Seated Shoulder Press Machine 140-155-170-185x2, 185-185x2
Lat pulldown reverse grip 150-180-195x2, 195-195x2
Seated Calf Raise 90-115-135-135x2

6:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250-265-280-280x2,
Seated Shoulder Press Machine 140-155-170-185-185x2,
Lat pulldown reverse grip 180-195x2, 180-180x2
Seated Calf Raise 115-135-135x2

Wed Jan 5

5:00am
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250-265x2, 265-265x2
Seated Shoulder Press Machine 140-155-170-185x2, 185-185x2
Lat pulldown reverse grip 180-195x2, 180-180x2
Seated Calf Raise 115-125-135-135x2

12:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250-265-280-280x2,
Seated Shoulder Press Machine 155-170-185-200x2, 185x2
Lat pulldown reverse grip 180-180-180-180x2
Seated Calf Raise 115-125-135-135x2

5:30pm
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250-265x2, 250-250-250x2
Seated Shoulder Press Machine 155-170-185-200x2, 185-185-185x2
Lat pulldown reverse grip 180-180-180-180x2
Seated Calf Raise 115-125-135-135-145x2

Thur Jan 6

5:00am
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 1155-170-185x2, 185x2
Lat pulldown reverse grip 185-185-185-185x2
Seated Calf Raise 115-125-135-135x2

12:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 1155-170-185x2, 185x2
Lat pulldown reverse grip 180-180x2
Seated Calf Raise 115-125-135-135-145-160x2

5:30pm
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250-265x2, 250-250x2
Seated Shoulder Press Machine 155-170-185-200x2, 185-185x2
Lat pulldown reverse grip 180-180-180-180x2
Seated Calf Raise 115-125-135-145-145x2

Fri Jan 7

7:00am
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 1155-170-185x2, 185x2
Lat pulldown reverse grip 185-185-185-185x2
Seated Calf Raise 115-125-135-135x2

12:00pm
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 1155-170-185x2, 185x2
Lat pulldown reverse grip 180-180-180x2
Seated Calf Raise 115-125-135-135x2

10:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250x2
Seated Shoulder Press Machine 155-170-185-200x2, 185x2
Lat pulldown reverse grip 180-180-180x2
Seated Calf Raise 115-125-135-135x2

Sat Jan 8

12:00pm
Squats 315-315-315x1-405-495 skip
Row Machine Mid Rows 220-235-250x2
Seated Shoulder Press Machine 155-170-185x2
Lat pulldown reverse grip 185-185x2
Seated Calf Raise 115-125-135-135x2

5:00pm
Squats 315-315-315x1-405-495
Row Machine Mid Rows 220-235-250x2, 250-250-250-250x2
Seated Shoulder Press Machine 155-170-185x2, 185-185x2
Seated Chest Press Machine 180-195-205x3
Chins bw-bwx2
Seated Calf Raise 115-125-135-135x2

* took out the seated lat pulldown again from routine. it quickly tires my lowerback even with just doubles.