Adarq.org

Mar 5-11, 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]

Mar Week 2 of 5 BW 196-202

Sun Mar 5

6:30am
Seated Shoulder Press Smith Machine 135-165-185x5, 205x3
Seated Iso Shoulder Press 90 x5, 115x3
Seated Iso Pulldown 90-100 x5
Seated Iso Row 90-115 x5
T-Bar Row 90-115 x5
Paused Squats 315-315-315, 405
Seated Bicep Curl Machine 80-95-110-125-140 x5

7:00pm
Seated Iso Shoulder Press 90 x5, 115x3
Seated Iso Pulldown 90-100 x5
T-Bar Row 90-100-110 x5
Seated Bicep Curl Machine 80 x5

Mon Mar 6

8:30am
Seated Iso Shoulder Press 70-80-90-100-115 x5
Seated Iso Pulldown 90-100 x5
Seated Iso Row 90-100 x5
Paused Squats 315-315-315

4:30pm
Seated Iso Shoulder Press 90-100-110-115-125 x5
Seated Lat Pulldown Machine stack # 8-10-12 x5
Seated Iso Row 90-100 x5
T-Bar Row 90-100-110-120 x5
Paused Squats 315-315-315, 405-455

Tue Mar 7

9:30am
Seated Shoulder Press Smith Machine 135-185x5,
Seated Iso Shoulder Press 90-100-110 x5
Seated Iso Pulldown 90-100 x5
Seated One Arm Cable Row 25-40-55-70-75 x5, 85x3 

10:30pm
Seated Shoulder Press Smith Machine 185-205 x5
Paused Squats 315-405
Seated Iso Pulldown 90-100 x5
Seated One Arm Tricep Extension Machine 50-60 x5
Seated One Arm Bicep Curl Machine 60-70 x5

* i list the weight i used for an exercise and do multiple sets of 5s. i do not track how many sets but its usually at least 3 or 2 if i were in a hurry but that is rarely the case. it could be as high volume as 5-6 sets. what is important to remember is the weight that works for sets of 5 reps. not too light but also not too heavy that i can't maintain good form on the last 1-2 rep. if i do a set of only 3 reps, that weight will break down form if i try to get reps 4-5.

Wed Mar 8

9:30am
Seated Shoulder Press Smith Machine 185 x5
Seated One Arm Cable Row 55-70 x5 
Seated Iso Pulldown 90 x5
Paused Squats 315 x1
Seated Iso Pulldown 90-100 x5
Seated One Arm Tricep Extension Machine 50-60 x5

10:30pm
Seated Shoulder Press Smith Machine 185 x5
Seated One Arm Cable Row 55-70 x5 
Seated One Arm Tricep Extension Machine 50-60 x5

Thur Mar 9

9:30am
Seated Shoulder Press Smith Machine 135-185 x5
Seated One Arm Cable Row 55-70 x5 
Seated Iso Pulldown 90 x5
Seated Lat Pulldown Machine stack #10-11 x5
Seated One Arm Tricep Extension Machine 50-60 x5

8:30pm
Seated Shoulder Press Smith Machine 185 x5, 205 x3
Seated One Arm Cable Row 55-70-75 x5 
Seated Iso Pulldown 90 x5
Paused Squats 315-405 x1
Seated One Arm Tricep Extension Machine 50-60 x5

Fri Mar 10

9:30am
Seated Shoulder Press Smith Machine 135-185 x5, 205 x3
Seated One Arm Cable Row 55-70 x5 
Seated One Arm Cable High Row 80-100-120-140 x5
Seated One Arm Tricep Extension Machine 50-60-70 x5

5:30pm
Paused Squats 315-405-455 x1
Seated Iso Shoulder Press 90 x5 
Seated Iso Pulldown 90 x5
T-Bar Row 90-100 x5
Lat Pulldown Machine #10-11-12 x5

Sat Mar 11

5:00am
Seated Shoulder Press Smith Machine 135-185 x5, 205 x3
Seated Iso Pulldown 90 x5
Seated Iso Row 90-100-110 x5
Lat Pulldown Machine #11 x5
Tricep Extension Machine One Arm 50-60 x5
Bicep Curl Machine One Arm 60-70 x5
Cardio Inclined Walking 1.5 miles. 3.0mph | 10min @ 6%, 20min @ 9% 130 bpm max. 322 kcal burned

3:30pm
Paused Squats 315-405-455 x1
Seated Shoulder Press Smith Machine 135-185 x5, 205 x3, 225 x2
Tricep Extension Machine One Arm 50-60-70-80 x5
Bicep Curl Machine One Arm 60-70 x5
Lat Pulldown Machine #10-11-12 x5

Feb 19-25, 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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Feb Week 4 of 4 BW 198-204

Sun Feb 19

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 25min @ 6%, 5min @ 9% 108 bpm HR max. 292 kcal
Seated Tricep Extension Machine - One Arm 50 x5
Seated Bicep Curl Machine- One Arm 60 x5
Seated Shoulder Press Machine- One Arm 30-40-50 x5
Seated High Row Machine- One Arm 40-50-60 x5

* x5 means multiple sets of fives until i start to feel less explosive and then end it there, usually average 3-4 on the good weight alone or around 8-10 sets including the warmup sets.
* will stop my daily 495s this week in preparation of my work schedule change next week. will change work to 2:30pm-11pm 5 days a week. will try to hit 425-455 for now and see if the lack of in between naps make that much of a difference in recovery.

5:00pm
Paused Squats315-315-315,405-455
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 108 bpm HR max. 342 kcal
Seated Shoulder Press Machine- One Arm 50-60 x5
Seated High Row Machine- One Arm 50-60 x5
Seated Bicep Curl Machine- One Arm 60-70-80 x5
Seated Tricep Extension Machine - One Arm 50 x5

* 455 felt a lot easier than 495 specially at this leaner bw of almost 200-202 after eating. the high frequency inclined walking is adding a noticeable calorie burning.  i could have gotten 475 also with very good form. the 495 will probably be a crawl with little upper back rounding. had no issues skipping 495 today even after 2+ years of doing them daily. il use it on the weekends so il still maintain 1x/week if i feel like getting a little heavier again. this leaner bw is healthier for me so its a very good thing even if i'm not as strong.

Mon Feb 20

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 115 bpm HR max. 342 kcal
Seated Shoulder Press Machine 40-50-65-80-105-125-140 x5
Seated Bicep Cable Preacher Curl - One Arm 40-50-60-70 x5
Standing Cable Tricep Extension 50-60 x5
Seated High Row Machine- One Arm 40-50-60 x5
Seated Low Row Machine- One Arm 40-50 x5

* bw 198 empty in the morning. a few more days of this and that 455 will start to feel like 495. i will eat a little more to compensate for the cardio a little bit.  doing cardio for health and weight loss/body recomp is just a bonus.

5:00pm
Paused Squats315-315-315,405-455
Seated Shoulder Press Machine- One Arm 50-60-70-80 x5
Seated High Row Machine- One Arm 30-40-50 x5
Seated Bicep Curl Machine- One Arm 60-70-80 x5
Seated Tricep Extension Machine - One Arm 50 x5
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 108 bpm HR max. 342 kcal

* felt like i could have gotten a slow 475 but kept with the plan of ending it at 455 top for now and see how a schedule change next week affects my routine. i might go for my weekly 495 single in the next few days if i can keep myself solid even at this very lean and low 198bw.

Tue Feb 21

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 117 bpm HR max. 342 kcal
Seated Shoulder Press Machine 50-65-80-105-125-140 x5
Seated Bicep Cable Preacher Curl - One Arm 40-50-60-70 x5
Standing Cable Tricep Extension 50-60 x5 rest
Seated High Row Machine- One Arm 40-50 x5
Seated Low Row Machine- One Arm 40-50 x5

5:00pm
Paused Squats315-315-315,405-455
Seated Shoulder Press Machine- One Arm 50-60 x5
Seated High Row Machine- One Arm 30-40 x5
Seated Bicep Curl Machine- One Arm 70 x5
Seated Tricep Extension Machine - One Arm 50-60 x5
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 115 bpm HR max. 342 kcal

Wed Feb 22

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 115 bpm HR max. 342 kcal
Seated Shoulder Press Machine 80-105-125-140 x5, 155x3
Seated Bicep Cable Preacher Curl - One Arm 40-50-60-70 x5
Seated High Row Machine- One Arm 40 x5

* higher intensity again on the seated shoulder press machine. i was already at 200x3 when bw was heaviest. i will be ok with 170-185 at this leaner weight.

5:00pm
Paused Squats315-315-315,405-475
Seated Shoulder Press Machine 80-100-120-140x3, 160-180-200 x2
Seated Bicep Curl Machine- One Arm 40-50 x5
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 115 bpm HR max. 342 kcal

* this 475 top set was how 495 felt like 2+ weeks ago when i was heavier and before all the volumes of inclined walking. there is no healthy 495 for me at this leaner weight unless i sacrifice and remove everything else and peak once/week for it. planning on doing a 455 top set only and adding back off sets for more volume while eating more to build more legs. the cardio should slow the fat gain from the caloric surplus.

Thur Feb 23

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 109 bpm HR max. 342 kcal
Seated Shoulder Press Machine - One Arm 40-50-60-80 x5
Seated Bicep Cable Preacher Curl - One Arm 40-50-60-70 x5

* very chilling 36F morning. heart rate barely went up on the cardio.

5:00pm
Paused Squats315-315-315,405-455
Seated Chest Press Machine 90-120150-180x5, 210x3
Seated Bicep Curl Machine- One Arm 40-50 x5
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 115 bpm HR max. 342 kcal

Fri Feb 24

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 109 bpm HR max. 342 kcal
Seated Shoulder Press Machine - One Arm 80-110-140-155 x5, 170-170x2
Seated Bicep Cable Preacher Curl - One Arm 40-50-60 x5

5:00pm
Paused Squats315-315-315,405-455
Seated Shoulder Press Machine 140-160x5, 180x3
T-Bar Row 45-60-90 x5
Cardio Inclined Walking 1.5 miles | 3mph | 15min @ 9% + 15min @ 6% 127 bpm HR max. 312 kcal


Sat Feb 25

5:00am
Cardio Inclined Walking 1.5 miles | 3mph | 15min @ 9% + 15min @ 6% 127 bpm HR max. 312 kcal
Seated Shoulder Press Machine 160x5, 180-200x2
T-Bar Row 45-60-90-105-115 x5

5:00pm
Paused Squats315-315-315,405-455
Seated Shoulder Press Machine 160x5, 180x3
T-Bar Row 90 x5
Cardio Inclined Walking 1.5 miles | 3mph | 15min @ 9% + 15min @ 6% 127 bpm HR max. 312 kcal

Feb 5-11, 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
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Feb Week 2 of 4 BW 200-204

Sun Feb 5

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 9%  137 bpm HR max. 342 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50-60 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50-60-70 x5

11:00am
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Cardio Inclined Walking 1.5 miles. 3mph @ 9%  142 bpm HR max. 342 kcal

Mon Feb 6

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  120 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50-60 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50-60 x5

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  120 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50 x5

Tue Feb 7

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  122 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50-65 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50-65 x5

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  127 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50 x5

Wed Feb 8

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  117 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40 x5
Seated Bicep Curl Machine - One Arm 20-30-40 x5
Paused Squats 315s

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  127 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50 x5

* only thing i noticed with this sudden high frequency walking are my calves feeling tight during sleep. some hamstring tightness too when i did 9-12-15% but at 6%, only the calves are taking some beating and the hamstring fatigue went away. good thing its not affecting the squats.

Thur Feb 9

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  115 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50 x5
Paused Squats 315s

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  125 bpm HR max. 282 kcal

Fri Feb 10

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  107 bpm HR max. 282 kcal
Standing Tricep Extension Cable Machine - One Arm 40-50-60 x5
Standing Cable Row - One Arm 40-50-60 x5

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph. 10min @6%, 15min @9%, 5min @12% 142 bpm HR max. 332 kcal
Standing Tricep Extension Cable Machine - One Arm 40-50-60 x5
Standing Cable Row - One Arm 40-50-60 x5

Sat Feb 11

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  115 bpm HR max. 282 kcal
Paused Squats 315s-405-495
Standing Tricep Extension Cable Machine - One Arm 40-50-60 x5
Standing Cable Row - One Arm 40-50-60 x5

* did my squats after the cardio and it felt good.

5:00pm
Cardio Inclined Walking 1.5 miles. 3mph 20min @ 6%, 10min @ 9% 127 bpm HR max. 302 kcal
Paused Squats 315s-405-495
Standing Tricep Extension Cable Machine 40-50-60 x5
Standing Cable Row - One Arm 40-50-60 x5

Jan 22-28, 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 4 of 5 BW 200-204

Sun Jan 22

7:00am
Seated Row Machine Machine - One Arm 40-50s x5s 
Seated High Row Machine Machine - One Arm 40-50s x5
Seated Dip Machine 120s x5

4:00pm
Paused Squats 315-315-315, 405-495 

Mon Jan 23

5:00am
Seated Shoulder Press Machine - One Arm 40-60-80 x3
Seated High Row Machine Machine - One Arm 40-50-60-70 x3
Seated Row Machine Machine - One Arm 40-50 x3 
Paused Squats 315-315-315

5:00pm
Paused Squats 315-315-315, 405-495

Tue Jan 24

5:00am
Seated Shoulder Press Machine - One Arm 40-60-80 x3
Seated High Row Machine Machine - One Arm 40-50-60-70-80 x3
Seated Row Machine Machine - One Arm 40-50 x3 

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70-80 x3

Wed Jan 25

5:00am
Seated Shoulder Press Machine - One Arm 40-60-80 x3
Seated High Row Machine Machine - One Arm 40-50-60-70-80 x3
Seated Row Machine Machine - One Arm 40-50 x3 

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70-80 x3 

Thur Jan 26

5:00am
Standing Dumbell Shoulder Press - One Arm 30-40-50-60-70 x3, 80x2
Seated High Row Machine Machine - One Arm 50-60-70-80 x3
Seated Row Machine Machine - One Arm 40-50-60 x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70-80 x3

Fri Jan 27

5:00am
Standing Dumbell Shoulder Press - One Arm 30-40-50-60-70 x3
Seated High Row Machine Machine - One Arm 50-60-70 x3
Seated Row Machine Machine - One Arm 40-50 x3
Paused Squats 315-315-315, 405

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 40-50 x3

Sat Jan 28

5:00am
Seated Dip Machine 120-135 x3
Seated High Row Machine Machine - One Arm 50-60 x3
Seated Row Machine Machine - One Arm 40-50 x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 40-50-60-70-80 x3   

Jan 8-14, 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 2 of 5 BW 200-204


Sun Jan 8

7:00am
Paused Squat 315-315-315, 405
Seated Row Machine Machine - One Arm 40-50 x5s 
Seated High Row Machine Machine - One Arm 50-60s x5
Seated Shoulder Press Machine 110-140-170x5, 110-125x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60s x5
Seated Shoulder Press Machine 110-125x5

Mon Jan 9

5:30am
Paused Squat 225-315
Seated Row Machine Machine - One Arm 30-50 x5 
Seated High Row Machine Machine - One Arm 30-40 x5
Seated Shoulder Press Machine 40-50 x5
Seated Shoulder Press Machine - One Arm 30 x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60s x5
Seated Shoulder Press Machine 110-125x5

Tue Jan 10

5:30am
Seated Row Machine Machine - One Arm 30-50 x5 
Seated High Row Machine Machine - One Arm 30-40 x5
Seated Shoulder Press Machine - One Arm 30 x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 30-40 x5
Seated Shoulder Press Machine - One Arm 30 x5

Wed Jan 11

5:30am
Seated Row Machine Machine - One Arm 50-60-70 x5 
Seated High Row Machine Machine - One Arm 50-60 x5
Seated Shoulder Press Machine - One Arm 30-40-50-60-70x5, 75-75x3

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 50-60-70 x5 
Seated High Row Machine Machine - One Arm 50-60-70-80 x5
Seated Shoulder Press Machine - One Arm 60-80 x5, 60-60 x5

Thur Jan 12

5:00am
Paused Squat 225-315
Seated Row Machine Machine - One Arm 50-60 x5s 
Seated High Row Machine Machine - One Arm 50-60 x5s
Seated Shoulder Press Machine - One Arm 50-60 x5s

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60 x5
Seated Shoulder Press Machine - One Arm 30-40-50 x5

Fri Jan 13

5:00am
Seated Row Machine Machine - One Arm 50-60 x5s 
Seated High Row Machine Machine - One Arm 50-60 x5s
Seated Shoulder Press Machine - One Arm 40-50 x5s

5:00pm
Paused Squat 315-315-315, 405-495

Sat Jan 14

5:00am
Paused Squat 315-405
Cardio - Inclined Walking 1.4 miles. 20min, 4mph at 4%

5:00pm
Paused Squat 315-405-495

Dec 25 - 31, 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 4 of 4 BW 200-204


Sun Dec 25

5:00pm
Paused Squat 225s-315s, 405-495
Seated Row - One Arm Functional Trainer 30-40 x5s
Seated Shoulde - One Arm Functional Trainer 40-50 x5s

Mon Dec 26

5:00am
Seated Row Machine Machine - One Arm 40-50s x5  | Wide Neutral Grip 20-25-30s x5
Seated Shoulder Press Machine - One Arm 40-50-60s x5
Seated High Row Machine Machine - One Arm 50s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 40-50s x5 
Seated Shoulder Press Machine - One Arm 40-50s x5
Seated High Row Machine Machine - One Arm 40-50s x5

Tue Dec 27

5:00am
Seated Row Machine Machine - One Arm 40-50-60-70s x5, 80 x2 
Seated Shoulder Press Machine - One Arm 40-50-60 x5 70-75 x2
Seated High Row Machine Machine - One Arm 50s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60s x5s
Seated Dip Machine 120-135-150 x5s 

Wed Dec 28

5:00am
Paused Squat 315s-405
Seated Row Machine Machine - One Arm 40-50-60s x5 
Seated Shoulder Press Machine - One Arm 50-60-70 x5, 75 x2
Seated High Row Machine Machine - One Arm 50-60s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60 x5
Seated Dip Machine 120-135 x5 

Thur Dec 29

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 40-50-60s x5 
Seated Shoulder Press Machine - One Arm 50-60-70 x5, 75 x2
Seated High Row Machine Machine - One Arm 50-60s x5

Fri Dec 30

5:00am
Paused Squat 315-315-315, 405
Seated Row Machine Machine - One Arm 40s x5 
Seated Shoulder Press Machine - One Arm 50s x5
Seated High Row Machine Machine - One Arm 50-60s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm High Row 50-60s x5 
Seated Dip Machine 120-135s x5

Sat Dec 31

7:00am
Seated Row Machine Machine - One Arm 40-50-60s x5 
Seated Shoulder Press Machine - One Arm 50-60-70 x5, 75-90 x3
Seated High Row Machine Machine - One Arm 50-60s x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated Shoulder Press Machine - One Arm 50-75 x5, 90 x3, 75 x5 
Seated High Row Machine Machine - One Arm 50-60-70s x5

Dec 11-17, 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 2 of 4 BW 200-204


Sun Dec 11

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 50-60 x5s, 70-80 x3s
Seated Dip Machine 90-120-135 x5s

Mon Dec 12

5:00am
Paused Squat 315-315-315, 405
Seated Row Machine Machine - One Arm 50-60-70 x5, 80-90 x3
Seated One Arm Shoulder Press Machine 60-70-90 x5s

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 60-70-80 x5, 90-100 x3
Seated Dip Machine 90-120-135-150 x5

Tue Dec 13

5:00am
Seated Cable Row - One Arm 50-60 x5s
Seated One Arm Shoulder Press Machine 60-70-90 x5s
Cardio Inclined Walking 1.5 miles | 30 mins - 3mph @ 4%

5:00pm
Paused Squat 315-315-315, 405-495
Seated Cable Row - One Arm 40 x5s
Seated Dip Machine 120-135 x5s

Wed Dec 14

5:00am
Seated Cable Row - One Arm 40-50 x5s
Seated One Arm Shoulder Press Machine 60-70-90-105 x5, 120-135 x3
Cardio Inclined Walking 1.5 miles | 30 mins - 3mph @ 4%

5:00pm
Paused Squat 315-315-315, 405-495
Cardio Inclined Walking 1.5 miles | 30 mins - 3mph @ 4%

* woot. 3 miles of inclined walking today.

Thur Dec 15

5:00am
Seated Cable Row - One Arm 30-40 x5s
Seated One Arm Shoulder Press Machine 60-75-90 x5s
Cardio Inclined Walking 1.5 miles | 30 mins - 3mph @ 4%

5:00pm
Paused Squat 315-315-315, 405-495
Seated Cable Row - One Arm 50-60-70-80 x5, 90x3
Seated Dip Machine 120-135-150 x5

Fri Dec 16

5:00am
Seated Cable Row - One Arm 40-50-60-70 x5s
Seated One Arm Shoulder Press Machine 60-75-90-105-120 x5s
Cardio Inclined Walking 1.4 miles | 20 mins - 4mph @ 4% 129 bpm HR max

5:00pm
Paused Squat 315-315-315, 405-495
Seated Cable Row - One Arm 50-60 x5
Seated Dip Machine 120-135 x5

Sat Dec 17

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine 120-150-180 x5

* on vacation in vegas. used 24hr fitness here and platform/bars/weights are almost the same. some machines are old and this chest supported row machine that feels like a t-bar row felt very good for the mid-back/biceps. will update with pic next time.

Nov 27 - Dec 3, 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

Nov Week 5 of 5 BW 200-204

Sun Nov 27

7:00am
Tricep Extension Machine - One Arm 40-50-60-70-80 x5
Bicep Curl Machine - One Arm 40-50-60-70-80 x5

12:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x5
Bicep Curl Machine - One Arm 70-80 x5

Mon Nov 28

5:00am
Tricep Extension Machine - One Arm 60-70-80-90 x5s
Bicep Curl Machine - One Arm 60-70-80-90 x5s
Lying Cable Shoulder Press - One Arm 30-40 x5s
Standing Cable Rows - One Arm 60-70 x5

* did the shoulder pressing lying down on the floor using the functional trainer. im saving my lowerback from supporting any weight for better recovery.

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x5s
Bicep Curl Machine - One Arm 70-80 x5s

Tue Nov 29

5:00am
Tricep Extension Machine - One Arm 60-70-80-90 x5s
Bicep Curl Machine - One Arm 60-70-80-90 x5s
Lying Cable Shoulder Press - One Arm 30-40 x5s
Standing Cable Rows - One Arm 60-70 x5

* did the shoulder pressing lying down on the floor using the functional trainer. im saving my lowerback from supporting any weight for better recovery.

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x5s
Bicep Curl Machine - One Arm 70-80 x5s

Wed Nov 30

5:00am
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x5
Bicep Curl Machine - One Arm 80-90 x5

5:00pm
Paused Squat 315-315-315, 405, 495

Thur Dec 1

6:00am
Tricep Extension Machine - One Arm 70-80 x5
Bicep Curl Machine - One Arm 80-90 x5

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 70-80 x3
Bicep Curl Machine - One Arm 80-90 x3

Fri Dec 2

6:00am
Tricep Extension Machine - One Arm 80-90-90 x3
Bicep Curl Machine - One Arm 80-90-90 x3

5:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 80-90-80 x3
Bicep Curl Machine - One Arm 80-90-90 x3

Sat Dec 3

6:00am
Tricep Extension Machine - One Arm 80-90-90 x3
Bicep Curl Machine - One Arm 80-90-90 x3

12:00pm
Paused Squat 315-315-315, 405, 495
Tricep Extension Machine - One Arm 80-90-80 x3
Bicep Curl Machine - One Arm 80-90-90 x3