Adarq.org

June 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

June Week 4 of 5 BW 200-204

Sun Jun 19

6:00am
Paused Squats 315-315-315, 405
Seated Chest Press 175-175-190x3, 220-235x3, 235-235x3
Row Machine Mid Rows 175-175-190x3, 190-190x3
Seated Calf Raise 115-115-115x5

12:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220x3, 235-235x3
Row Machine Mid Rows 175-175x3, 190-190x3

5:00pm
Seated Chest Press 220-220x3, 235-235x3
Row Machine Mid Rows 175-175x3, 190-190x3
Seated Calf Raise 115-115x5

Mon Jun 20

5:00am
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-235x3, 220-220x3
Row Machine Mid Rows 175-175-190x3, 175-175x3

* reducing reps from 5 to 3 for the pass few days in the push/pull helped recovery a lot. i'm already recovered for 495 this morning and also got it 10hr fasted from my dinner last night at 7pm.

12:00pm
Seated Chest Press 220-220-235x3, 220-220x3
Row Machine Mid Rows 175-175-190x3, 175-175x3
Seated Calf Raise 115-115x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-235x3, 235-235x3
Row Machine Mid Rows 175-175-190x3, 190-190x3

Tue Jun 21

5:00am
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-235x3, 220-220x3
Row Machine Mid Rows 175-175-190x3, 175-175x3
Seated Calf Raise 115-115x5

* 405 still fast enough and will get 475. 495 will most likely breakdown form and add too much fatigue for this morning. save it for lunch workout. doing the chest press with resets too for better bottom ROM contractions and less fatigue.

12:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-235x3, 235-235x3
Row Machine Mid Rows 175-175-190x3, 190-190x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-235x3, 235-235x3
Row Machine Mid Rows 175-175-190x3

* form felt more polished with back to back 495 workouts.  not very strong to do backoff sets at this lean weight but still very happy to get it consistently now on multiple times a day. cutting back on the push/pull volumes made it happen.

Wed Jun 22

5:00am
Paused Squats 315-315-315
Seated Chest Press 220-220-235x3, 220-220x3
Row Machine Mid Rows 175-175-190x3, 175-175x3
Seated Calf Raise 115-115x5

* very warm 70 SF morning. did feel like doing 405. will do 495 at lunch and start the work nights later.

12:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-235x3, 235-235x3
Row Machine Mid Rows 175-175-190x3, 190-190x3

5:00pm
Paused Squats 315-315-315, 405
Seated Chest Press 220-220-235x3, 235-235x3
Row Machine Mid Rows 175-175-190x3,

Thur Jun 23

12:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220-235x3,
Row Machine Mid Rows 175-175-190x3,

* skipped morning workout. need more sleep.

6:00pm
Seated Chest Press 220-220-235x3, 235-235x3
Row Machine Mid Rows 175-175-190x3,

Fri Jun 24

12:00pm
Paused Squats 315-315-315, 405-495

* 3 night tonight and will work the 4th night this week because of overtime for the holiday. took it easy and just did my squat routine. didn't feel like waiting on the chest press/row machine because i need to catch up more on the afternoon sleep.

6:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220x3,
Row Machine Mid Rows 175-175x3,

Sat Jun 25

12:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220x3,
Row Machine Mid Rows 175-175x3,

5:00pm
Paused Squats 315-315-315, 405-495
Seated Chest Press 220-220x3,
Row Machine Mid Rows 175-175x3,

June 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

June Week 2 of 5 BW 200-204

Sun Jun 5

7:00am
Seated Chest Press 175-175-190x5, 190-190-190x5, 205-220x2
Row Machine Mid Rows 175-175-190x5, 175-175-175x5

12:00pm
Seated Chest Press 175-175-190x5, 190-190x5
Row Machine Mid Rows 175-175-190x5, 175-175x5

5:00pm
Paused Squats315-315-315,405-495
Seated Chest Press 175-175-190x5, 190-190-190x5
Row Machine Mid Rows 175-175-190x5, 190-180-180x5
Seated Calf Raise 315-315x5

Mon Jun 6

5:00am
Paused Squats315-315-315, 405
Seated Chest Press 175-175-190x5, 190-190-190x5
Row Machine Mid Rows 175-175-190x5, 175-175-175x5

12:00pm
Seated Chest Press 175-175-190x5, 190-190x5
Row Machine Mid Rows 175-175-190x5, 175x5

5:00pm
Paused Squats315-315-315, 405-495
Seated Chest Press 175-175-190x5, 190-190x5
Row Machine Mid Rows 175-175-190x5, 175-175x5

Tue Jun 7

5:00am
Paused Squats315-315-315, 405
Seated Chest Press 175-175-190x5, 190-190x5
Row Machine Mid Rows 175-175-190x5, 175-175x5

5:00pm
Paused Squats315-315-315, 405-495
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

* lowered intensity on the push/pull for recovery. the 495 is always very heavy now and i'm taking too much time in the platform resting. used to get my squat routine in less than 10mins.

Wed Jun 8

5:00am
Paused Squats315-315-315, 405
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

12:00pm
Paused Squats315-315-315, 405-495
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

* wow. very strong already after reducing weights on the other exercises. got the top weight early so might not lift later and watch nba instead.

Thur Jun 9

5:00pm
Paused Squats315-315-315, 405-495
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

* needed more sleep so skipped workouts. busy at work.

Fri Jun 10

5:00pm
Paused Squats315-315-315, 405-495
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

Sat Jun 11

12:00pm
Paused Squats315-315-315, 405
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

* this deload routine is working fast. i'm getting very fresh already even with less ideal sleep during my work side of the week. bw steady for past few months now at low 200s.

5:00pm
Paused Squats315-315-315, 405-495
Seated Chest Press 130-130-145x5, 130-130x5
Row Machine Mid Rows 130-130-145x5, 130-130x5

May 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

May Week 3 of 4 BW 200-204

Sun May 22

6:00am
Seated Shoulder Press Machine 140-155x5,
Row Machine Mid Rows 175-195x5,195-195x5
Seated Calf Raise 135-135-135x5

11:00am
Paused Squats 315-315-315x1
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5,195-195x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5,
Row Machine Mid Rows 175-195x5,195-195x5
Seated Calf Raise 135-135-135x5

Mon May 23

5:00am
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5,195-195x5
Seated Calf Raise 135-135-135x5

12:00pm
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5, 195-195x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5, 195-195x5
Seated Calf Raise 135-135-135x5

Tue May 24

5:00am
Paused Squats 315-315-315x1, 405
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5, 195-195x5
Seated Calf Raise 135-135-135x5

12:00pm
Seated Shoulder Press Machine 140-155x5,
Row Machine Mid Rows 175-195x5, 195-195x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-195x5, 195-195-195-200x5
Seated Calf Raise 135-135-135x5

Wed May 25

5:00am
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200-200x5
Seated Calf Raise 135-135-135x5

* rowing top set up to 200lbx5.

12:00pm
Seated Shoulder Press Machine 140-155x5,
Row Machine Mid Rows 175-200x5, 200-200x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200-200-200x5
Seated Calf Raise 135-135-135x5

Thur May 26

5:00am
Paused Squats 315-315-315x1, 405
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200x5
Seated Calf Raise 135-135-135x5

5:00pm
Paused Squats 315-315-315x1, 405-495
Inclined Tricep Bench 95-115-135-155x5s
One Arm Cable rows 30-40-50-60x5s

* had to quarantine and lift at home. tested positive. no symptoms. feel ok. being good citizen and not spreading the plaque and will stay home until negative.

Fri May 27

5:00am
Paused Squats 315-315-315x1, 405
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200-200x5
Seated Calf Raise 135-135-135x5
Cardio - Inclined walking 1.1 miles 3.3mph @ 6% 20mins

* added light cardio again to get healthier faster.

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200-200x5
Seated Calf Raise 135-135-135x5
Cardio - Inclined walking 1.2 miles 3.6mph @ 6% 20mins

* i'm back. no symptoms anymore.

Sat May 28

6:00am
Paused Squats 315-315-315x1, 405
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200x5
Seated Calf Raise 135-135-135x5
Cardio - Inclined walking 1.1 miles 3.3mph @ 6% 20mins

5:00pm
Paused Squats 315-315-315x1, 405-495
Seated Shoulder Press Machine 140-155x5, 155x5
Row Machine Mid Rows 175-200x5, 200x5
Seated Calf Raise 135-135-135x5
Cardio - Inclined walking 1.2 miles 3.6mph @ 6% 20mins

May 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

May Week 2 of 4 BW 200-204

Sun May 8

6:00am
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 110-125-140x5, 125-125x5
Row Machine Mid Rows 160-175-190x5, 175-175x5
Seated Calf Raise 135-135x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 110-125-140x5, 125-125x5
Row Machine Mid Rows 160-175-190x5, 175-175x5
Seated Calf Raise 135-135-135x5

Mon May 9

6:00am
Seated Shoulder Press Machine 110-125-140x5, 125-125x5
Row Machine Mid Rows 160-175-190x5, 175-175x5
Seated Calf Raise 135-135x5

12:00pm
Seated Shoulder Press Machine 110-125-140x5, 125-125x5
Row Machine Mid Rows 160-175-190x5, 175-175-175-175x5
Seated Calf Raise 135-135x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 110-125-140x5, 125-125-125-125x5
Row Machine Mid Rows 160-175-190x5, 175-175-175-175x5
Seated Calf Raise 135-135-135x5

* the sets of 5 are giving me good muscle soreness but the overall fatigue is not going out of control. bw staying in the low 200s.

Tue May 10

5:00am
Seated Shoulder Press Machine 110-125-140x5, 125 5x4 sets
Row Machine Mid Rows 160-175-190x5, 175 5x4 sets
Seated Calf Raise 135-135x5

12:00pm
Seated Shoulder Press Machine 110-125-140x5, 125 5x4 sets
Row Machine Mid Rows 160-175-190x5, 175 5x4 sets
Seated Calf Raise 135-135x5

* 10-15min workout depending if im supersetting when both machines are available. these two machines are usually close to each other at any gym. hardly anyone uses the seated calf raise so i'm also good on this one.

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 110-125-140x5, 140 5x2 sets
Row Machine Mid Rows 160-175-190x5, 190 5x2 sets
Seated Calf Raise 135-135-135x5

Wed May 11

5:00am
Seated Shoulder Press Machine 110-125-140x5, 140 5x4 sets
Row Machine Mid Rows 160-175-190x5, 190 5x4 sets
Seated Calf Raise 135-135x5

12:00pm
Seated Shoulder Press Machine 125-140x5, 140 5x4 sets
Row Machine Mid Rows 160-175-190x5, 190 5x4 sets
Seated Calf Raise 135-135x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 125-140x5, 140 5x2 sets
Row Machine Mid Rows 160-175-190x5, 190 5x2 sets
Seated Calf Raise 135-135-135x5

Thur May 12

7:00am
Seated Shoulder Press Machine 110-125-140x5, 140 5x4 sets
Row Machine Mid Rows 160-175-190x5, 190 5x4 sets
Seated Calf Raise 135-135x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 125-140x5, 140 5x4 sets
Row Machine Mid Rows 160-175-190x5, 190 5x4 sets
Seated Calf Raise 135-135-135x5
 
Fri May 13

7:00am
Seated Shoulder Press Machine 110-125-140x5, 140 5x4 sets
Row Machine Mid Rows 160-175-190x5, 190 5x4 sets
Seated Calf Raise 135-135x5

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 125-140x5, 140 5x3 sets 155x5
Row Machine Mid Rows 160-175-190x5, 190 5x4 sets
Seated Calf Raise 135-135-135x5

Sat May 14

6:00am
Seated Shoulder Press Machine 125-140-155x5, 155 5x3 sets
Row Machine Mid Rows 160-175-190x5, 190 5x3 sets
Seated Calf Raise 135 5x3 sets

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 140-155x5, 155 5x3 sets
Row Machine Mid Rows 160-175-190x5, 190 5x3 sets
Seated Calf Raise 135 5x3 sets
 

April 24-30, 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 4 of 4 BW 200-204

Sun April 24

7:00am
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 
Seated Calf Raise 180-180x3

* tired from the work week and catching up on sleep. quick 15min workout in the morning.

11:00am
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250x2 
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 
Seated Calf Raise 180-180x3

Mon April 25

5:00am
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
Seated Calf Raise 180-180x3

12:00pm
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 
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 | one arm 70-70x2
Seated Calf Raise 180-180x3

Tue April 26

5:00am
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2 | one arm 70-70x2
Seated Calf Raise 180-180x3

12:00pm
Seated Shoulder Press Machine 170-185x2, 170x3 | one arm 80-90x3
Row Machine Mid Rows 250-250-250x2 | one arm 60-60x2
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 250-250-250x2 |
Seated Calf Raise 180-180x3

Wed April 27

5:00am
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2
Seated Calf Raise 180-180x3

12:00pm
Seated Shoulder Press Machine 170-185x2, 170x3
Row Machine Mid Rows 250-250-250x2
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 140-155x2, 80-80x3
Row Machine Mid Rows 205-220x2, 145-145x3
Seated Calf Raise 135-135-135x3

* lowered weights on all other exercises so i recover faster during the work side of the week.

Thur April 28

7:00am
Seated Shoulder Press Machine 170-185x2, 170x3, 80x10
Row Machine Mid Rows 250-250-250x2
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3, 80x10
Row Machine Mid Rows 250-250-250x2
Seated Calf Raise 180-180x3

Fri April 29

5:00am
Paused Squats 315-315-315, 405
Seated Shoulder Press Machine 170-185x2, 170x3, 80-80x10
Row Machine Mid Rows 250-250-250x2, 160x10
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3, 80x10
Row Machine Mid Rows 250-250-250x2, 160x10
Seated Calf Raise 180-180x3
 
Sat April 30

7:00am
Paused Squats 315-315-315, 405-495
Seated Shoulder Press Machine 170-185x2, 170x3, 80-80x10
Row Machine Mid Rows 250-250-250x2, 160x10
Seated Calf Raise 180-180x3

5:00pm
Paused Squats 315-315-315, 405-455
Seated Shoulder Press Machine 170-185x2, 170x3, 80x10
Row Machine Mid Rows 250-250-250x2, 160-160x10
Seated Calf Raise 180-180x3
 

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,