Adarq.org

June 13-19, 2021

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 3 of 5

Sun Jun 13

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

* squats still felt heavy after good dinner and long sleep. skip the inclined walking for more recovery.

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

5:00pm
Squats 315-405-495
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

Mon Jun 14

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

* very strong this morning on the other lifts. could have added another weight on the press/row too 200/295 but sticked to my routine so i don't fatigue too fast.

10:30am
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Row Machine 235-250-265x3, 280x3
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

* added a backoff 495 double and did triples on the top weight of the push/pull. feeling very strong after skipping a couple of cardio sessions.

5:00pm
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Row Machine 235-250-265x3, 280x3
Functional Trainer
Rows mid rows 10x2 sets | high rows 10x2 sets
One arm standing shoulder press 10x2 sets

* still very strong. hope i can maintain this pace but probably not. will take off the backoff doubles and lower top weight on push/pull to doubles again when i get fatigued.

Tue Jun 15

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x3
Row Machine 235-250-265x3, 280x3
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

* squats felt very strong already. still not as coordinated as my mid or last workout but solid for a 1st workout.

11:00am
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x3
Row Machine 235-250-265x3, 280x3
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

* doubles were heavy but was will a routine lift.

4:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x3
Row Machine 235-250-265x3, 280x3
Functional Trainer
Rows mid rows 10x2 sets | upright rows 10x2 sets
One arm standing shoulder press 10x2 sets

* will keep double 1x per day. too much intensity my core is feeling some fatigue

Wed Jun 16

6:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x3
Row Machine 235-250-265x3, 280x3
Functional Trainer
Rows mid rows 10x2 sets | high rows 10x2 sets
One arm standing shoulder press 10x2 sets

* feeling very good this morning. going to be a very hot day. heat wave for the next couple of days here in san francisco. will lift better later after strong breakfast and nap.

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* too hot during lunch time. gym AC got overwhelmed by heat wave. did not feel comfortable overexerting and sweating it out. its my work night later and need another good sleep in the afternoon. overexerting messes with my sleep in the afternoon. will try again later in the other gym with better AC

5:00pm
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* everything as planned. 3rd rep would have been a grinder but not a back breaker. 2nd rep still went up alright. good to keep a rep extra and not burn out.

Thur Jun 17

6:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* another very hot midday. could have done the backoff double already but felt like another round of sleep would be better.

5:00pm
Squats 315-405-495, 495x2
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* ok this workout routine works. save the double 495 for afternoons when im best coordinated. i could do triples soon but those add so much fatigue so i will stay with doubles.

Fri Jun 18

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

5:30pm
Squats 315-405-495-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

Sat Jun 19

7:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

11:00am
Squats 315-405-495-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

* strong enough for a 495 double but feel like i would tire fast if i do so just did another single. it was more explosive than the first.

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2
Functional Trainer
Rows mid rows 10x1 sets | high rows 10x1 sets
One arm standing shoulder press 10x1 sets

May 30 - June 5, 2021

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 1 of 5

Sun May 30

5:00am
Inclined Cardio Walk 1.2miles. 3.4-3.7mph@6% 20mins 129HR max 225kcal burned
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2

11:00am
Squats 315-405-495
Inclined Cardio Walk 1.2miles. 3.4-4.4mph@8% 20mins 140HR max 260kcal burned
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2

* increased intensity of my inclined walking to 8% grade. plan was to 3.4 pace all the way to 1.13 miles. always a 20min workout. that would give me a good 245kcal burned number. was a good plan. got my heart rate to 125-130 quickly. got bored at the 15min mark and wanted to see if i can do the same 1.2mile distance. had to go all the way up to 4.4mph and hit 1.2miles. heart rate up to 140. it was not a good idea. il get tired doing it this fast. will stick to my original plan of 3.4 all the way to 20min. total mileage is ugly at 1.13 but kcal burned is a solid 245 number. the extra 15 kcal burned by going very fast on the last 2 mins is not a good tradeoff.
 
Mon May 31

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2 
Inclined Cardio Walk 1.13miles. 3.4mph@8% 20mins 133HR max 245kcal burned

* skipped yesterday afternoon workout because i got tired from the inclined walking. was very strong this morning and had to problems doing an early squat routine.
* even this steady 3.4mph at 8% incline is tiring. i find it easier to walking at a faster pace with less incline. il give this 8% a couple of more workouts and see if i can adapt to it.

11:00am
Squats 315-405-495
Inclined Cardio Walk 1.33miles. 4mph@8% 20mins 150HR max 245kcal burned

* did a little cardio experiment after the squats. same total 245 kcal burned but used more speed instead of incline. it felt easier to me muscularly to finish the 20min routine but it gave my cardio a good beatdown. my heart rate was redlined at 150 and i was sweating and breathing hard. legs felt alright. resistance of the 6% is easy. i prefer this routine except for the massive sweating. it was a hot day so on a typical cold morning, my HR won't be this high. this is post squat also so starting hr was already in the 110+.  skipped the rest of the workout because my clothes got soaked. felt dirty being this sweaty

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2 
Inclined Cardio Walk 1.33miles. 3.4-4mph@6% 20mins 133HR max 245kcal burned

Tue Jun 1

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2 
Inclined Cardio Walk 1.33miles. 3.4-4.2mph@6% 20mins 245kcal burned

11:00am
Squats315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2 
Inclined Cardio Walk 1.2miles. 3.6 mph@6% 20mins 225kcal burned

* doing the inclined walking at home now because this hot summer weather is getting me all soaked up. also walking barefoot for more freshness. 3.6mph for 20mins is a very good walking pace for fat loss.

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2 
Inclined Cardio Walk 1.2miles. 3.6 mph@8% 20mins 260kcal burned

* 8% incline is not a lot more effort from 6% in a 3.6mph pace. the extra 35kcal burned is worth the the effort. getting leaner faster with the extra cardio. been very consistent also with these for more than a week now.

Wed Jun 2

5:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2 
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

* squat was heavy. 8% grade walking tire me a little. can't do it very often.

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2 
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

* whole body felt beat and weak. walking barefoot is ok but doing too many too soon was not a good idea. wore shoes again. i know i was fatigued because i slept 830pm-430am. that was a very long time of recovery. felt better after.

5:00pm
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned
Functional Trainer
Rows mid rows 10x3 sets | upright rows 10x3 sets
One arm standing shoulder press 10x2 sets

Thur Jun 3

6:00am
Squats 315-405-495
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned
Functional Trainer
Rows mid rows 10x3 sets | upright rows 10x3 sets
One arm standing shoulder press 10x2 sets

* company gym opened again after being closed due to the pandemic. they don't have the machines i like to use. did the rows and shoulder press in the functional trainer
 
11:00am
Squats315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2 
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2 
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

Fri Jun 4

6:00am
Squats 315-405-405
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned
Functional Trainer
Rows mid rows 10x3 sets | upright rows 10x3 sets
One arm standing shoulder press 10x3 sets

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2
Row Machine 235-250-265x3, 280x2 
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned


Sat Jun 5

6:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2, 125x10
Row Machine 235-250-265x3, 280x2, 175x10 
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

11:00am
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2, 110-125x10
Row Machine 235-250-265x3, 280x2, 175-190x10 
Inclined Cardio Walk 1.2miles. 3.6mph@6% 20mins 225kcal burned

5:00pm
Squats 315-405-495
Seated Shoulder Press Machine 140-155-170x3, 185x2, 195x1
Row Machine 235-250-265x3, 280x2 
Inclined Cardio Walk 1miles. 3mph@8% 20mins 225kcal burned

* long gym story short - big powerlifting guy who asked to work in talked shit about the whip of the bar i was using. i did my 3 singles without rest. told him the bar is ok. new guy at gym had no idea what just happened.
* i guess a whippy bar is good for explosive paused squats that bends it at the get go. by the time i reach the sticking point, the unbending is helping it drive the weight up. lol. what a cheat. thats why i paid for a fancy eleiko bar.
* legs a bit on the consistent inclined walking. did more inclined with less speed and kept calories burned consistent. 3mph@8% feels easier to me.

May 16-22, 2021

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

Sun May 16

5:30am
Squats 315-405-495
Row Machine 235-250-265x3
Shoulder Press Machine #14-15-16x3

11:30am
Squats 315-405-495

Mon May 17

5:00am
Squats 315-405-495
Row Machine 235-250-265x3
Shoulder Press Machine #14-15-16-17x3

* bw steady now to near 210lb. been low on total volumes of other exercises and removed the leg isolations. doing too much with low-maintenance calories. don't want to feel tired and lethargic anymore. still doing light-medium weight cable upright rows and rows at home in my functional trainer. will lift better with more volumes later after this caloric surplus breakfast.

11:00am
Squats 315-405-495
Row Machine 235-250-265-280-295x3
Shoulder Press Machine #9-10x3
Chest Press Machine parallel grip #11x5

6:30pm
Row Machine 235-250-265-280-295x3

* thought about going to gym for a quick squat/row routine but ended up just doing the rows because the 2min gym from my place gets very pact at rush hour. don't really care to squat a third time today. nearing dinner time so did not bother waiting.

Tue May 18

5:00am
Squats 315-405-455
Row Machine 235-250-265-280x3
Shoulder Press Machine #10-11-12-1314-15-16-17x3

* right lower back tender. too much 295x3 rows in succession. its from the initial pull of the row machine to starting position. i had to use a staggered grip with left arm on the top handle and the right hand on the actual grips i will use. i cannot have both hands on the lower grips because i can't reach them.
* the 405 did not feel heavy but i can feel my lowerback strained. did more singles of 405 and each single made the weight feel lighter and lighter. light enough for me to get a comfortable 455. the 475+ could be a back breaker. save the 495 for later.

11:00am
Squats 315-405-495
Row Machine 235-250-265-280-295x3
Shoulder Press Machine #14-15-16-17-18x3

* found a way to get the rowing machine going without straining back on the initial pull. i have to be half standing, half seated for the for few inches of ROM, then get tucked in against the chest support afterwards. worked for me.

6:00pm
Squats 315-405-495
Row Machine 235-250-265-280x3
Shoulder Press Machine #16-17-18x3

* lowerback almost strain free now. the 495 felt alright. minimal routine feels good. will add back the other things eventually.

Wed May 19

5:00am
Squats 315-405-495
Row Machine 235-250-265-280x3 | seated lat pulldown machine #6-6-7-7x10
Shoulder Press Machine #14-15-16-17x3 | one arm 30-35-40x10

* added volumes of backup set on the pull/push routine using different machines. used the lat pulldown with the knee bracing so i don't strain my back. max is #9 before i get pulled up.

11:00am
Squats 315-405-495
Row Machine 235-250-265-280x3 | seated one arm row machine 50-55x10
Shoulder Press Machine #14-15-16-17x3 | one arm 30-35-40-45-50x10

5:00pm
Squats 315-405-495
Row Machine 235-250-265-280x3, 130-145-160x10
Shoulder Press Machine 125-140-155-170-185x3, 80-95-95x10

Thur May 20

11:00am
Squats 315-405-405
Row Machine 235-250-265-280-295x3, 160-175x10
Shoulder Press Machine 95-110-125-140-155x3

* skipped the 5am morning workout because i felt unrecovered from the high volumes of backoff from the last workout. did a 11am workout and my body is still fatigued. there is nothing strained or broken in my lowerback but i can feel the instability while i was warming up with the 405. too much time under tension on the shoulder pressing. i do the heavish triples with reset but went non-stop on the light-medium 10 reps. bad idea. had to rest more and get the 495 this afternoon.

5:00pm
Squats 315-405-495
Row Machine 235-250-265-280x3
Shoulder Press Machine 125-140-155-170x3

Fri May 21

5:00am
Squats 315-405
Row Machine 235-250-265x3, 175x10
Shoulder Press Machine 125-140-155x3, 95x10

11:00am
Squats 315-405-495
Row Machine 235-250-265-280x3, 190x10
Shoulder Press Machine 125-140-155-170x3, 110-125x10

5:00pm
Squats 315-405-495
Row Machine 235-250-265-280-295x3, 190x10
Shoulder Press Machine 140-155-170-185x3, 125x10

Sat May 22

5:00am
Squats 315-405
Row Machine 235-250-265-280x3
Shoulder Press Machine 125-140x3

* yesterdays 185 shoulder press added noticeable hip/back fatigue. kept it light to 405 and will go 495 later after more rest. did sets of 10s of 1 arm standing shoulder press at my home cable station for volumes.

11:00am
Squats 315-405-495
Row Machine 235-250-265-280-295x3, 205x10
Seated Dip Machine #8-12x5, #13-16x3

* skipped the shoulder pressing for now until all hip/midsection fatigue is gone. seated dips is a good pressing without tiring midsection. if i overdo intensity, i tenderize my elbows but that doesn't affect the squat. bw 212-214lb

5:00pm
Squats 315-405-495
Row Machine 235-250-265-280x3
Seated Dip Machine #13-15x5
Home Cable Station rows, one arm standing shoulder press, upright rows 10x2 sets


 

May 2-8, 2021

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 1 of 4

Sun May 2

5:30am
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10, #14-15
Vertical Pull seated lat pulldown machine #10-10x10
Seated Leg Extension 70-85-100x5, 115-130-145-160-175x3
Seated Leg Curl 70-85-100x5, 85-85-85x5

11:00am
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10 
Horizonal Pull seated row machine 90x10, 100x5
Seated Leg Extension 100x5, 115-130-145-160-175-190x3

5:00pm
Squats 315-405-495, 495x2
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10 
Horizonal Pull seated row machine 90-100x5, 110-120-130x3
Vertical Pull seated lat pulldown machine #10-10x10
Seated Leg Extension 100x5, 130-160-190-205x3, 190-190-190x3

* feeling very strong after a good nap and lunch. had 495 in me but had some issues with my breathing on the 3rd rep. my mask got sucked in. i had to redo the breathing again it but i lost interest already. have it on vid and the 2nd rep was still very fast. too bad. il do the triple some other time.

Mon May 3

5:00am
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10
Horizonal Pull seated one arm row machine 80x10, 90x5
Vertical Pull seated lat pulldown machine #10-10x10
Lying Leg Curl 70-70-70-85x5

* lowerback strained a little from the heavy seated leg curl yesterday. back feels crushed. did not affect the squat but it still felt very uncomfortable. will stop using a seated leg curl because it gets me this crushing strain. did the leg extension lying and the movement felt good.
 
11:00am
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10
Vertical Pull seated lat pulldown machine #10-10x10
Lying Leg Curl 70-85x5, 100-115x3
Seated Leg Extensionl 70-70-70-70x5

* did very light weight leg extension and did them without holding on the hand grips. i'm just relying on bw to keep me planted so i don't crush my lowerback again. these leg isolations feel good after squats.

7:00pm
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10
Vertical Pull seated lat pulldown machine #10-10x10
Lying Leg Curl80-95x5, 80x5
 
* skipped most. did not feel like waiting on anything. gym too busy. did an errand and passed by gym to do little things.

Tue May 4

5:00am
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10-11x10 | parallel grip #10-11x10
Horizonal Pull seated one arm row machine 80-90x10
Vertical Pull seated lat pulldown machine #10x10
Lying Leg Curl 70-70-70x5

11:00am
Squats 315-405-495
Lying Leg Curl 65-65-80-80x10,
Seated Leg Extension70-70-85-85x10, 130-145-160x5

5:00pm
Squats 315-405-495, 495x3
Seated Leg Curl #5-5-5-5 x10
 
Wed May 5

8:00pm
Squats 315-405-495
Horizonal Push seated close grip chest press machine #10x10
Vertical Pull seated lat pulldown machine #10x10
Seated Leg Curl #5-5-5-5x10

* baby sick. had to stay home most of the day.

Thur May 6

5:30am
Squats 315-405-495
Seated Leg Curl 70-70-70x10
Leg Extension 70-70x10

11:30am
Squats 315-405-495
Seated Leg Curl #6-8-10-10 x10
Leg Extension 70x10, 85-100x5, 130-160-175-190-205-220-235x3
Lat Pulldown Machine #10x10

* 2 weeks in on doing isolation movements for the legs and i'm already in the mid-heavy weights with comfortable form. i don't plan to go very heavy on these often. will stay in the light-mid weights with plenty of volumes. taking a break from the seated press. my lowerback is tired. it also got very tired after the 495x3 the other day.

5:30pm
Squats 315-405-495
Seated Leg Curl 70-85x10, 100-100x3
Leg Extension 70x10, 85-100x5, 130-160x3
Lat Pulldown Machine #10x10

Fri May 7

5:00am
Squats 315-405-495
Seated Leg Curl 70-70-70x10
Leg Extension 70-70x10
Lat Pulldown Machine #10-10x5
Seated Chest Press Machine #10-11-12x5

5:30pm
Squats 315-405-495
Seated Leg Curl 70-70x10, 85-100x5, 85-85x5
Leg Extension 70-70x10, 85-100-115-130x5
Lat Pulldown Machine #10-10x5
Seated Chest Press Machine #10-11-12x5

Sat May 8

5:00am
Squats 315-405-495
Seated Leg Curl 70-70-70x10, 85-100-115-130x5
Leg Extension 70-70x10, 85-100x5
Lat Pulldown Machine #10-10x5
Seated Chest Press Machine #10-11-12x5

11:30am
Squats 315-405-495
Seated Leg Curl 100x5
Lying Leg Extension 65-65x10, 80-95x5
Lat Pulldown Machine #10-11x5
Seated Chest Press Machine #10-11-12-13-14-15-16-17x5
Seated One Arm Row 90-100-110x5

6:00pm
Squats 315-405-495
Seated Leg Curl rest
Seated Leg Extension #5-6-7-8x5
Lat Pulldown Machine #10-11x5
Seated Chest Press Machine #10-11x5
Seated One Arm Row 90-100-110x5

* squats should have been strong already but the daily heavy leg extension fatigue now showed up. will go moderate weight now after a few skip workouts. the seated leg curl on the iroc machine feels very good.

April 18-24, 2021

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 3 of 4

Sun April 18

5:30am
Squats 315-405-495 
Horizonal Pull seated row machine #18-18x10
Vertical Pull seated lat pulldown machine #10-11x10, #14-14x5
Horizonal Push seated chest press machine #10-11x10
Vertical Push seated shoulder press machine #10x10, #16-17x5, #11-12-13x10

7:00pm
Squats 315-405-495 
Horizonal Pull seated row machine #18-18x10
Vertical Pull seated lat pulldown machine  #13-14x5
Horizonal Push seated chest press machine #13x10
Vertical Push seated shoulder press machine ##16-17-18x5

Mon April 19

5:00am
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #15x5, #10-11-12x10
Horizonal Pull seated row machine #18-18-18x10
Vertical Pull seated lat pulldown machine #12-13-14-14x5
Vertical Push seated shoulder press machine #16-17x5, #10-11-12x10
Inclined walking 15 mins. 1 mile. 4mph@6%

11:00am
Squats 315-405-495, 495x2
Horizonal Push seated close parallel grip chest press machine #10-11-12-13x10
Horizonal Pull seated row machine #18-18x10
Vertical Pull seated lat pulldown machine #10-11-12-13x10
Vertical Push seated shoulder press machine #10-11-12-13x10

Tue April 20

5:00am
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #10-11-12x10
Horizonal Pull seated row machine #18-18x10 | seated row machine one arm 100-100x10
Vertical Pull seated lat pulldown machine #13-14x10
Vertical Push seated shoulder press machine #10-11-12x10
Inclined walking 15 mins. 1 mile. 4mph@6%

11:00am
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #11-12-13x10
Horizonal Pull seated row machine #18-18x10 | seated row machine one arm 100-100x10
Vertical Pull seated lat pulldown machine #12-13x10
Vertical Push seated shoulder press machine #11-12-13x10

5:00pm
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #11-12-13x10
Horizonal Pull seated row machine #18-18x10 rest | seated row machine one arm 100-100x10 rest
Vertical Pull seated lat pulldown machine #12-13-12x10
Vertical Push seated shoulder press machine #11-12-13x10

Wed April 21

5:00am
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #11-12-13x10, #14-16-17x3
Horizonal Pull seated row machine one arm 100-100x10
Vertical Pull seated lat pulldown machine #12-13-13x10
Vertical Push seated shoulder press machine #10-11-12x10 rest

10:30am
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #15-16-17x5, #18x3, #13x10
Horizonal Pull seated row machine one arm 100-100-110x10
Vertical Pull seated lat pulldown machine #12-12-11x10
Vertical Push seated shoulder press machine #11-12x10 

* im still doing very well with this combination of push/pull using the hoist machines. i cannot go heavier on the lat pulldown so il save it for last after i already tire my back with heavy horizontal rowing. the seated shoulder press eventually tires my back when i go too heavy too often so i save that last on the workout too and use medium weight/high reps.

5:30pm
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #10-11-12-13x10
Horizonal Pull seated row machine one arm 100-100-110x10 rest
Vertical Pull seated lat pulldown machine #12-11-11x10
Vertical Push seated shoulder press machine #11-12x10 rest

Thur April 22

5:00am
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #10-11-12-13x10
Horizonal Pull seated row machine one arm 100-100x10 rest
Vertical Pull seated lat pulldown machine #10-11-12x10
Vertical Push seated shoulder press machine #10-11-12x10 rest

11:00am
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #10-11-12-13x10
Horizonal Pull seated row machine one arm 100-100x10 rest
Vertical Pull seated lat pulldown machine #10-11-12x10
Vertical Push seated shoulder press machine #10-11-12x10 rest

5:30pm
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #10-11x10
Horizonal Pull seated row machine one arm 100-100x10 rest
Vertical Pull seated lat pulldown machine #10-11x10
Vertical Push seated shoulder press machine #10-11-12x10 rest

Fri April 23

5:00am
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #10-11x10
Horizonal Pull seated row machine 160-175x10
Vertical Pull seated lat pulldown machine #10-11x10
Vertical Push seated shoulder press machine #10-11-12x10 rest

8:00pm
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #10-11-12x10
Horizonal Pull seated row machine 175-190-205x10
Vertical Pull seated lat pulldown machine #10-11x10
Vertical Push seated shoulder press machine #10-11-12x10 rest

* adding volumes of the horizontal pulling slowly. i damaged the skin on my hands doing very heavy reps for too long.  squats staying the same with no overshot to 545 anytime soon because i'm trying to lean down a little. tilapia fillets and white rice with some brown eggs in between when i feel very hungry.

Sat April 24

11:00am
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #10-11-12x10, #15-16-17x5, #12x10 | pronated close grip #10-11x10
Horizonal Pull seated row machine 160-175-190x10, 235-250-265x5
Vertical Pull seated lat pulldown machine #11-12x10

* after doing plenty of reps on the close grip chest pressing, i felt the need to hit an area of the front delts using a regular grip. the parallel grip hits the triceps a lot more but still gives the front delts workout. the pronated just hits it from a different angle.
* getting very strong and comfortable already with the seated row machine. 295 is max and i stopped at 265 for now.

5:30pm
Squats 315-405-495
Horizonal Push seated close parallel grip chest press machine #10-11-12x10, #12-10-8 1x20 (10-5-5 reps) | pronated close grip #10-11x10
Horizonal Pull seated row machine 160-175-190x10, 235-250-265x5 rest
Vertical Pull seated lat pulldown machine #11-12x10
Seated Calf Raise 2x45lb 20x2 sets

 

April 4-10, 2021

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 1 of 4

Sun April 4

6:00am
Squats 315-405-495
Vertical Push seated dip machine 120-135x5
Horizontal Pull seated one arm cable rows 70-80x5, 70x10

* first time in a long time i took a friday and saturday night off because of some kids activities at the park for easter and a birthday party. thought it was already sunday yesterday. readjusted log.
* still going with minimal movements to freshen up. workouts take less than 30 mins.

11:30am
Squats 315-405-495
Horizontal Push close grip bench press 135-185 5x2 sets each
Horizontal Pull seated one arm cable rows 70-80x5, 70x10

Mon April 5

5:00am
Squats 315-405-495
Vertical Push close grip bench press 135x5, 185-185x3, 205x2, 225 2x3 sets
Horizontal Pull seated one arm cable rows 80-90x5, 80x10
Cardio Inclined Walking 1mile, 15mins, 4mph@6%. HR max 142

11:30am
Squats 315-405-495
Vertical Push close grip bench press 135x5, 185x3, 225-225x2
Horizontal Pull seated one arm cable rows 90-100x5, 90x10]

Tue April 6

5:00 am
Squats 315-405-495
Vertical Push seated shoulder press machine 125-140-155-170x3, 140x10
Horizontal Pull seated one arm cable rows 70-80-90-100-110x3, 120x2, 100x10
Horizontal Push seated chest press machine #12-14x5, #12x10

11:00 am
Squats 315-405-495
Horizontal Pull seated one arm cable rows 90-100x5, 110x3, 120x2, 100x5
Horizontal Push seated chest press machine #12-14-16x5, #12x10
Calves 2x45lb 2x10 sets, 2x45lb+25lb x10

5:30 pm
Squats 315-405-495
Horizontal Pull seated one arm cable row machine 90-100x5, 90x5 | one arm cable rows standing 70-80x10
Horizontal Push seated chest press machine #14-16x5, #14x10

* lowerback one more good sleep away from being completely strain free. its from the vertical pushing. very small form changes affects the strain on the back so fast. i'm already reseting between heaving singles. i'm focusing on the neutral arc of the back. not worth it to have a weakened lower back. a close grip chest press works almost the same thing so il just do that instead.

Wed April 7

5:00 am
Squats 315-405-495 
Horizontal Pull seated one arm cable row machine 90-100x5, 90x5
Horizontal Push seated chest press machine #12x10, #14-16x3, #12-14x10
Inclined walking 15mins, 1mile, 4mph@6%, 130BPM max

5:30 pm
Squats 315-405-495, 495x2 
Horizontal Pull seated one arm cable row 70-80x10
Horizontal Push seated chest press machine #12x10, #14-16x5, #14x10

* bw 212-214. feeling a little stronger so added a double 495 backoff. 3rd rep would have been very difficult.

Thur April 8

5:00 am
Squats 315-405-495 
Horizontal Pull seated cable row machine 235-250-265x3 | seated one arm row 70x10
Horizontal Push seated chest press machine #12x10, #14-16x3, #14x10

* got a good 45min nap at break at work. enough to recover from a 495 double from last workout. the single this morning was heavy but not a grinding rep. getting back to the heavy row machine again after my left arm broken skin got healed.

11:00 am
Squats 315-405-495 
Horizontal Pull one arm seated cable row machine 90-100-110x5, 120-130x3 | one arm row 70-80x10
Horizontal Push seated chest press machine #12x10, #14-16x3, #14x10
Vertical Push seated one arm cable shoulder press 25-30x10

5:00 pm
Squats 315-405-495 
Horizontal Pull one arm row 75-80x10
Horizontal Push seated chest press machine #14-15-16x5, #14x10
Vertical Push seated one arm cable shoulder press 30-35x10

Fri April 9

5:00 am
Squats 315-405-495 
Horizontal Pull one arm row 60-65x10
Vertical Push seated one arm cable shoulder press 25-30x10, 35-40x5

5:30 pm
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #10-12x10
Vertical Push seated one arm cable shoulder press 40x5
Horizonal Push seated chest press machine #12x10, #14-16x5, #14x10

Sat April 10

5:00 am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #10-11x10
Horizonal Push seated chest press machine #12-13x10

11:30 am
Squats 315-405-495 
Vertical Pull seated lat pulldown machine #10-11x10
Horizonal Push seated chest press machine #12x10, #14-15-16x5, #14x10
Vertical Push seated one arm cable shoulder press 40-50x5 | seated one arm shoulder press 50-60-70x5, 50x10

* did the seated shoulder press machine facing backwards to help with back stability. im still not happy getting my lowerback beat a few weeks back. having a strained back is the worst injury to lifting. 

^ appreciate the thumbs up.

i'm not the type to do things for attention or approval of anybody, so no hard feelings if no one cares at all. 

i do this for myself. i've lifted countless times on an empty gym at 3am.
 

Mar 14-20, 2021

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 3 of 5

Sun Mar 14

5:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3, 180x5 | seated machine dips 105-135 5x2 sets
Rows seated row machine 235-250-265x3, 280-295x2 | seated one arm lat pulldown 60-60-60x5 | standing one arm cable row 50-50-60-70-70x5
Calves seated calf raise 2x45lb 5x2 sets
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* i get more soreness on the rhomboids doing one arm cable rows more than these heavy seated rows. il keep the exercise selection the same but till add more volumes of the one arm rowing and only use the heavy seated chest supported rows as max weight movement.

seated machine row 265x3
<a href="http://www.youtube.com/watch?v=gaqSAU9rJ2g" target="_blank">http://www.youtube.com/watch?v=gaqSAU9rJ2g</a>

11:00am
Squats 315-405-495, 495x2
Shoulders seated shoulder press machine 140-155-170-190x3, 180x5 | seated machine dips 105-135 5x2 sets rest
Rows seated row machine 235-250-265x3, 280-295x2 rest| seated one arm lat pulldown 60-70-80 5x2 sets | standing one arm cable row 60-70-70x5
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

5:00pm
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 | seated machine dips 105-135 5x2 sets rest
Rows seated row machine 235-250-265x3, 280-295x2 rest| seated one arm lat pulldown 60 5x2 sets | standing one arm cable row 60-70-80x5
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

Mon Mar 15

5:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 | one arm shoulder press 100-100-90, 100-100-80, 100-100-80 5x1 reps per weight per cluster
Rows seated row machine 235-250-265x3, 280-295x2 | one arm standing rows 70-80-80x5, 60 10x2 sets
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* 3rd rep of the 190 on seated shoulder press got very slow and i was careless to still finish the rep. now i probably fatigued my back a lot more than i had to. did back off volumes using another machine that allows single arm pressing

11:00am
Squats 315-405-315
Shoulders seated shoulder press machine 140-155-170-190x3 rest| one arm shoulder press 100-90, 10x1 sets per weight per cluster. x4 clusters | bw dips 10x1, 20x1 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest| one arm standing rows 70-80-80x5, 60 10x2 sets | one arm seated for machine 100 10x4 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 10x2 sets each
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* yup, i strained my lowerback from this mornings very slow 3rd 190 rep on seated shoulder press. did 315-405 like routine but when i was about to eat air on the 495, i felt a whole body shock feeling then suddenly felt the loss of tightness in the lowerback. i tried 315 and yes, my back is shot. the rep was easy but the stabilizing muscles of my lowerback are severely weak. will probably skip the 495 later and hit it again tmrw. its not as bad as it sounds but i don't like feeling broken

5:30pm
Squats 315-405-495 rest
Shoulders seated shoulder press machine 140-155-170-190x3 rest| one arm shoulder press 100 10x3 sets, 110x10 | bw dips 20x1 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest| one arm standing rows 70-80-80x5, 60 10x2 sets rest | one arm seated row machine 100x1, 140-160x5
Calves seated calf raise 2x45lb, 2x45lb+25lb 10x2 sets each  rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* resting lowerback. broke it this morning doing a very slow 3rd 190 rep on the seated shoulder press. very tight now and having a hard time bending over to even tie my shoes. might take aleve to help with inflammation. i'm an idiot for not stopping the rep.

Tue Mar 16

5:30am
Squats 315-405-495 rest
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x4 sets | bw dips 20x1 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 100-110 10x3 sets each
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* my physician and wife diagnosed my condition as a strained right lower back and gave me 2 days to recover.  i'm back again but did not do anything to harm my recovering back. i got mobility back, almost 80% pain free now on unloaded movements. did not try to do squats or double arm shoulder press to give it more recovery. il do at least 405 this afternoon.

11:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x2 sets | bw dips 20x1 sets rest
Shoulders seated chest press machine narrow grip stack#10 10x2 sets
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 100 10x3 sets each | seated row with parallel bar attachment 120-135 10x3 sets each
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* back is not 100% but got a routine 495. there is still some tenderness but it did not bother my squat. had to stop at the 2nd set on the one arm shoulder pressing because of tricep cramps. the volumes of bw dips added a good about of fatigue.

5:30am
Squats 315-405-495 rest
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100-110 10x2 sets | bw dips 20x1 sets rest
Shoulders seated chest press machine narrow grip stack#10-12x10, #14x5, #16-18x3, #14x10
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 100-110-120x10,140-160 5x2 sets each | seated row with parallel bar attachment 120 10x3
Calves seated calf raise 2x45lb 5x2 sets rest
Inclined walking 0.75 miles, 15mins 3mph 6-9-12-15-6% waved inclined rest

* resting the squats again for better recovery of my lower back. added the hoist seated chest press machine and doing them with a narrow grip for front delt action. the one arm overhead press feels like half of the pressing is done by the triceps. the seated chest feels more delt involvement.

Wed Mar 17

5:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x1 sets | bw dips 20x1 sets rest
Shoulders seated chest press machine stack #12x10, #14-16x5, #12x10
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 50x10, 70-80 5x2 sets each
Calves seated calf raise 2x45lb, 2x45lb+25lb x10
Inclined walking 0.75 miles, 15mins 3mph 6% waved inclined 120 bpm

* morning workout felt very good. little back soreness but nothing that stopped me doing routine 495 at my weakest time of the day. did some walking since i didn't spend a lot of time because i had all the machines to myself. very rare that people use the hoise machines.

11:30am
Squats 315-405-495
Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x1 sets rest | bw dips 20x1 sets rest
Shoulders seated chest press machine stack #12x10, #14-16-18x5, #12-13x10
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 70-75-80 5x2 sets each
Calves seated calf raise 2x45lb, 2x45lb+25lb x10 rest
Inclined walking 0.75 miles, 15mins 3mph 6% waved inclined 120 bpm

6:00pm
Squats 315-405-495
Vertical Shoulders seated shoulder press machine 140-155-170-190x3 rest | one arm shoulder press 100 10x1 sets rest | bw dips 20x1 sets rest
Horizontal Shoulders seated chest press machine narrow grip stack #12x10, #14-16-18x5, #13x10
Rows seated row machine 235-250-265x3, 280-295x2 rest | one arm seated row machine 70-75-80-85-90x5 sets each
Calves seated calf raise 2x45lb, 2x45lb+25lb x10 rest
Inclined walking 0.75 miles, 15mins 3mph 6% waved inclined 120 bpm rest

Thur Mar 18

5:30am
Squats 315-405-495
Horizontal Shoulders seated chest press machine stack #12-13x10
Vertical Back seated lat pull down machine stack #10-11x10

11:30am
Squats 315-405-495, 495x2
Horizontal Shoulders seated chest press machine stack #12-13-14x10
Horizontal Back one arm seated row machine 70-80-90-100x5 | seated cable row parallel attachment 120-135-150x10

5:30am
Squats 315-405-495, 495x2
Horizontal Shoulders seated chest press machine stack #12-13x10
Horizontal Back seated cable row parallel attachment 120 10x4 sets

Fri Mar 19

5:00am
Squats 315-405-495
Horizontal Shoulders seated chest press machine stack #12-13 x10
Horizontal Back one arm cable row 60-70 x10

11:00am
Squats 315-405-495
Horizontal Shoulders seated chest press machine stack #12-13-14-15 x10
Horizontal Back one arm cable row 70-80 x10 | seated cable row parallel grip 135-150-160-180x10

5:00pm
Squats 315-405-495, 495x2
Vertical Push seated shoulder press machine 95-110-125 x10
Horizontal Pull seated row machine 135-150-165-180-195 x10

* started going sets of 10s because im resting my lower back that i strained doing a very slow third rep on the shoulder press. been favoring 10s now because it makes me look bigger. the movement needs more concentration because the sets take longer with more time to screw up the supporting back muscles.

Sat Mar 20

5:00am
Squats 315-405-495
Vertical Push seated shoulder press machine 95-110-125x10
Horizontal Pull seated row machine 180-195-210x10

2:00pm
Squats 315-405-495
Vertical Push seated shoulder press machine 110-115-115x10
Horizontal Pull seated row machine 210-215-215x10 | seated cable row parallel grip 120-135-150x10
Inclined walking 1.75 miles, 30mins 3-4,mph 6% inclined 120-130 bpm