Adarq.org

Jun 28 - July 4, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 9

BW 194-198lb

July Week 1 of 5

Sun Jun 28

morning
Squats 315-315-315-315-315x1
Rows cable rows 160-160x3, 170-170-170x3, 170x5 skip
Chest Press smith machine 225-225-225x2, 225-225-225x3

afternoon
Squats 315-365-405x1, 315x2
Rows cable rows 160-160x3, 170-170-170x3
Chest Press smith machine 275-275-275-275x2, 285-285-285x3

* legs tired but coordination is very good. the double workouts are working very well. some good sleep and il be 455 by wed again.

Mon Jun 29

morning
Squats 315-315-315-315-315x1
Back chins neutral grip bw-bw-bw-bw-bwx3 
Chest Press smith machine 225-225-225x2, 225-225-225-225x3

* had to keep the squat morning routine to 315 because it was not getting any more explosive. forgot that i'm very lean 196lb right now. can't be doing the same routine when i was 210+

afternoon
Squats 315-365-405-425x1,
Back seated cable rows 160-160x3, 170-170-170x3 
Chest Press smith machine 275-275-275-275x2, 285-285x3

* need to cut down the volume of the chest pressing because my lowerback is starting to get jello. could have done 425+ on squat but i know my back is not recovered yet. the form felt compromised a little. will come back stronger tmrw.

Tue Jun 30

morning
Squats 315-365-405x1
Back chins neutral grip bw-bw-bw-bw-bwx3 
Chest Press smith machine 225-225-225x2, 225-225-225x3

* bw 194lb. squat still feel good. will be stronger later. looking forward to it.

afternoon
Squats 315-365-405x1,
Back seated cable rows 160-160x3, 170-170-170x3 
Chest Press smith machine 275-275-275-275x2, 275-275x3, 285-285x3

* did not recover squat from the morning workout. bw too low. forgot that i'm skinny now. will keep morning very light tmrw.
 
night
Squats 315-365-405-425x1,
Back seated cable rows 140-150-160-160-170x3, 180-190x2 
Chest Press smith machine 275-275-275-275x2, 275x3

* a friend from gym recommended i check out another gym close by because they have new platforms. my 2nd workout was 12:30pm so i had time to eat and sleep. i performed a lot better because i was not as empty. the food i ate was still there. makes a big difference when im not fat.
basically the same equipment as my main gym but no elieko bar. the cable rowing goes to 200lbs so i'm happy with the rowing. can only go 180 because i start getting pulled up at 190

Wed July 1

morning
Squats 315-365-405x1
Back seated cable rows 160-160-170-170-180-180-180x3 
Chest Press smith machine 275-275-275-275x2, 275x3

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-160-170-170-170x3  | bw chins neutral grip 3x4 sets
Chest Press smith machine 275-275-275x2, 275-275x3, 285x3, 285x5

Thur July 2

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-160-170-180x3, 190-190-190x3  | bw chins neutral grip 3x4 sets
Chest Press smith machine 275-275-275-275x2, 275-275x3, 285x3
Calf Raise seated 2x45lb, 5x4 sets, 3x45lb 5x1 sets

* i lift better lately if i ate within a couple of hours before a workout. bw still in the 194-196lb but i feel a lot stronger when i'm not fasted. ate at 7am. woke up noon and ate again. slept for a few more hours and afternoon workout at 430pm. this other gym does not have a 1-hr limit so i went and took my time.

Fri July 3

morning
Squats 315-365-405x1
Back seated cable rows 170-180-190-190x3, 200x2  | bw chins neutral grip 3x4 sets
Chest Press smith machine 275-275-275-275x2, 275-275x3
Calf Raise seated 2x45lb, 5x4 sets

* short work week and got the 4th of July holiday off. will lift twice a day until wed. been awhile since i've done this so have to be eating better.

afternoon
Squats 315-365-405-455x1, 405-405x1
Back seated cable rows 170-180-190-190-190x3 | bw chins neutral grip 3x4 sets
Chest Press smith machine 275-275-275-275x2, 275-275x3
Calf Raise seated 2x45lb, 5x4 sets

* added all the neutral grip chinsx3 i've been doing for the lats. i keep the reps very low to 3 because i want to keep my elbows healthy for the heavy chest press.

Sat July 4

morning
Squats 315-315-315-315-315x1
Back seated cable rows 160-170-170-170x3  | bw chins neutral grip 3x4 sets
Chest Press smith machine 275-275-275-275x2, 275-275x3
Calf Raise seated 2x45lb, 5x4 sets

* that 455-405-405 yesterday afternoon is hard to recover from at this bw. 315 after 5 singles still was not explosive. called it and will rest and eat better for the afternoon workout.

afternoon
Squats 315-365-405-455x1,
Back seated cable rows 170-180-190-190-190x3  | bw chins neutral grip 3x2 sets, 10x1 sets
Chest Press smith machine 275-275-275-275x2, 275-275x3, 285x3
Calf Raise seated 2x45lb, 5x4 sets

* that 405-405x1 from yesterday was too much for my recovery. got 455 but was spent after that. i like being lean right now and still get 455. i just have to be more mindful of my volumes so i dont get lit up.

back to my favorite squat setup - eleiko bar and weights, and a very forgiving wood platform.

455@ 196lb.
<a href="http://www.youtube.com/watch?v=-4qprYc8Ki4" target="_blank">http://www.youtube.com/watch?v=-4qprYc8Ki4</a>

Jun 21-27, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 9

BW 194-198lb

June Week 4 of 4

Sun Jun 21

Squats 225-315-365-405, 315x5
Rows double arm row 145-155-165-180x3, 165-165-165x5 | one arm cable upright row 50-50,55-55x3
Inclined Chest Press smith machine 185-185-225x2, 225-225-225-225x3
Abs declined bench cable situps 55-65-75-75x3

* reserved a 1-hr time slot (required for now) at 24hr fitness gym which opens tmrw. im still keeping this back up gym for a few more weeks until i'm sure that il get a spot daily.

Mon Jun 22

morning
Squats 225-315-365-405, 405-405-405x1
Rows one arm cable upright row 55,55-55x3 | bw chins neutral 5-5
Chest Press smith machine 275-275-275x2, 275x5

* at 24hr fitness
* the squat setup felt very good as expected. elieko bar and a very forgiving floor. could have 440 already in the morning at this 196lb bw.  too bad i only get to reserve one 1-hr session a day. lifting at my other gym in the afternoon.

afternoon
Squats315-365-405, 405-405-405x1
Rows bw chins neutral 5-5

* at fitness 19
* went gym hoping and tried another commercial gym close by but this one is not limited to a 1-hr only session. very new equipment but the elieko bar in 24hr is enough to keep me there. the life fitness cable pulldowns only go 2:1 and i can't do my rowing because of lack of weight. the 2:1 only maxes at 50lb effective. will go 24hr fitness again trmw for my main workout and do my rowing and abs on the little gym. the decline bench i tried at this gym for my ab work has a lifted foot support which totally screws up the pulling action when you are nearing the top ROM of the situp. feels like it disables some strong hip muscles and i can't finish the rep properly. legs have to be curled down like a leg extension. can't complain. gyms opening now.


Tue Jun 23

morning
Squats 315-365-405, 405-405x1, 425x1
Rows cable rows 140-150-160x3, 150-150x3
Chest Press smith machine 275-275x2, 295-295-295x2

afternoon
Squats 315-365-405, 315x3
Rows cable rows 155-155-165-165-180-190x3 | bw chins neutral wide bw-bw-bwx3
Chest Press smith machine fat bar 185-185-225-225-275x2, 275x1, 225-225-225x3

* got another per month membership on a smaller commercial gym fitness19 thats also 10mins away. the smith there has a fat bar and it threw me off a little but both commercial gyms now have a wood platform which makes it a lot more comfortable to squat on. the 24hr has a 1-hr time limit. people losing their patience because some dont let others work in because of the covid.

Wed Jun 24

morning
Squats 315-365-405, 315x2
Rows cable rows 140-150-160x3, 150-150x3 skip | bw chins wide neutral bw-bw-bwx3
Chest Press smith machine 225-225-225x2, 225-225-225x3

* first time in a while i have a workout before sunrise. i will do my second workout at 5pm later.

afternoon
Squats 315-365-405-455, 315x2
Rows cable rows 140-150-160-170x3, 170-170-170x3, 170x5
Chest Press smith machine 225-225-225x2, 225-225-225x3

* bw 196 and still able to get a non-grinding 455. 475 would have been a very good fight but il probably not get it. took vid and upload soon. have to work. 2nd wave of virus in CA and it looks like another round of shelter in place. placing an order for an 28mm oly bar. don't know how i'm going to fit a platform with my car on the garage but looking at that option too.

455@196lb. first week back to commercial gym
<a href="http://www.youtube.com/watch?v=-4qprYc8Ki4" target="_blank">http://www.youtube.com/watch?v=-4qprYc8Ki4</a>

Thur Jun 25

afternoon
Squats 315-365-405-455, 315x2
Rows cable rows 160-170-170-170x3
Chest Press smith machine 275-275-275-275x2, 295-295x2

Fri Jun 26

afternoon
Squats 315-365-405-425, 315x2
Rows cable rows 160-160-160x3, 170x3, 170x5
Chest Press smith machine 275-275-275-275x2, 295-295x2

Sat Jun 27

afternoon
Squats 315-365-405-425,
Rows cable rows 160-160x3, 170-170-170x3, 170x5
Chest Press smith machine 275-275-275-275x2, 295-295x2, 285x3

Jun 14-20, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 8

BW 194-198lb

June Week 3 of 4

Sun Jun 14

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-120x5, 140x5, 130-130x5,
Inclined Chest Press smith machine 185-185x2, 225-225x2, 225x3

Mon Jun 15

Squats 225-315-365-405, 315x5
Rows double arm row 130-130x3, 140x5, 155-165-175x3, 165-165x3, 155-155x3
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3 | dips bwx10

* found a good way to brace my legs on the cable rowing and raised the resistance up a few more lbs.

Tue Jun 16

Squats 225-315-365-405, 315x5
Rows double arm row 130-145-155-165-180-190x3, 165-165-165x5
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3
Abs declined bench cable situps 20x10, 25x8

* been doing the weighted abs more frequently now so added them back to the log. squat routine getting quicker now because i don't rest as long anymore. feeling a lot stronger when i'm not in a big calorie deficit. will go straight to 315 tmrw.

Wed Jun 17

Squats 225-315-365-405, 315x10
Rows double arm row 145-155-165-180-190x3, 165-165-165x5
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3
Abs declined bench cable situps 25x10, 30x5, 30x3

* felt strong on the squats and decided to go 315x10. i could have done 425 today but still don't feel like doing very heavy on this setup. the lack of bar knurl is messing with my form. if i explode very quickly at the hole from the pause, the bar rolls out of position. wanted to bring my own center knurled bar but all sources are still out of supply.

Thur Jun 18

Squats 225-315-365-405, 315x5
Rows double arm row 145-155-165-180x3, 165-165-165x5
Inclined Chest Press smith machine 185-185-225x2, 225-225-225x3
Abs declined bench cable situps 25-30x5, 35-40x3

* maintaining 194-196lb bw eating 2900-3000kcal per day split into 4 equal meals.

Fri Jun 19

Squats 225-315-365-405, 315x5
Rows double arm row 145-155-165-180x3, 165-165-165x5 | one arm cable upright row 50-50-50x3, 60x3
Inclined Chest Press smith machine 185-185-225x2, 225-225-225-225x3
Abs declined bench cable situps 25x5, 35-45-60x3

* inclined chest press felt good. did 4 sets this afternoon. will move up to 245-255 soon.

Sat Jun 20

Squats 225-315-365-405, 315x5
Rows double arm row 145-155-165-180x3, 165-165-165x5 | one arm cable upright row 50-50-50x3, 60x3, 55-55x3
Inclined Chest Press smith machine 185-185-225x2, 225-225-225-225x3
Abs declined bench cable situps 45-55-65-75-90-90-75x3

May 31 - Jun 6, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 6

BW 194-198lb

June Week   1 of 4

Sun May 31

Squats 225-315-365-405, 315x5
Rows double arm row 90-100-110x5, 100-100x5, 110-110x5, 120x5  | bw chins x5-5
Inclined Chest Press smith machine 185-185x2, 215-215x3, 185x7

* gym owner explained to me that the spiral handles attachment hit the back better because it disengages your arms by taking your little two fingers out of the gripping. i can see how that helps but didn't know from all the years i spent doing rows that a simple grip modification makes so much difference. rowing to target the right muscles is a lot more complicated than the squat.
* also found a way to use a 1:1 weight stack using the latpulldown instead of the cable crossover station for my rows.

Mon Jun 1

Squats 225-315-365-405, 315x5
Rows double arm row 100-110-120-130-140-150x5, 120-130x5  | bw chins x5-5
Inclined Chest Press smith machine 185-185x2, 215x5

* nothing over 150lb on the rowing because i get pulled up. still felt good ROM on the 150lb

Tue Jun 2

Squats 225-315-365-405, 315x5
Rows double arm row 100-120-130-140x5, 120-130x5, 130x10, 140x5  | bw chins x5-5
Inclined Chest Press smith machine 185-185x2, 215x5, 205-205x3

Wed Jun 3

Squats 225-315-365-405, 315x5
Rows double arm row 100-120-130-140x5, 130-130-130x5 | bw chins x5-5
Inclined Chest Press smith machine 185-185x2, 215x5, 205-205x3

Thur Jun 4

Squats 225-315-365-405, 315x5
Rows double arm row 120-130-140x5, 130-130-130x5 | one arm 60-70x5,  60-60x5
Inclined Chest Press smith machine 185-185x2, 215x5, 215-215x3

* did the one arm row using a spiral grip attachment and it felt very good.

Fri Jun 5

Squats 225-315-365-405, 315x5
Rows double arm row 130-130-120-120x5 | one arm 60-60-65-65x5
Inclined Chest Press smith machine 185-185x2, 215x5, 215-215x3

Sat Jun 6

Squats 225-315-365-405, 315x5
Rows double arm row 120-120-120-130x5 | one arm 60-60-60x5
Inclined Chest Press smith machine 185-185x2, 215x5, 215-215x3

May 17-23, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 4

BW 194-198lb

May Week   3 of 4

Sun  May 17

Squats 225-315-365-405
Rows one arm row 60-60-60x3
Inclined Chest Press smith machine 185-185-205-205x2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max

* il eat at maintenance when i get my bw steady in the 194-196lb.

Mon  May 18

Squats 225-315-365-405
Rows one arm row 60-60-60x3
Inclined Chest Press smith machine 185-185-205-225x2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max

* accu-measure fat caliper at 4mm already puts me in the 8%BF. i'm still 198 after eating so probably not very accurate.

Tue  May 19

Squats 225-315-365-405
Rows one arm row 60-60-60x3 rest | bw chins x5-5
Inclined Chest Press smith machine 185-185-185-185x2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max

Wed  May 20

Squats 225-315-365-405
Rows one arm row 60-60-60x3 rest | bw chins x5
Inclined Chest Press smith machine 185-185-205x2, 205x5
Cardio Walk 15mins. 1mile @ 4.2mph/6% 130 HR max

Thur May 21

Squats 225-315-365-405
Rows one arm row 60-60-70x3  | bw chins x5
Inclined Chest Press smith machine 185-185-205x2, 205x3
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max

Fri May 22

Squats 225-315-365-405
Rows one arm row 60-60-60x3  | bw chins x5
Inclined Chest Press smith machine 185-185-205x2, 205x5, 135 x10-10-2
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest

Sat May 23

Squats 225-315-365-405
Rows one arm row 60-60-60x3  | bw chins x12-4-4
Inclined Chest Press smith machine 185-185-205x2, 205x5, 135 x12-4-4 30sec reset
Cardio Walk 15mins. 1mile @ 4.2mph/6% 125 HR max rest

May 3-9, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 1

BW 202lb

May Week  1 of 4

Sun  May 3

Squats 315-365-405
Rows one arm row 80-80x2,
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10-10
Cardio Walk 15mins. 1miles @ 4mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Mon  May 4

Squats 315-365-405
Rows one arm row 80-80x2 | bw chins bw-bwx2
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 15mins. 1miles @ 4mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Tue May 5

Squats 225-275-315-365-405
Rows one arm row 70-70x2 | bw chins bw-bwx3
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10-10
Cardio Walk 15mins. 1miles @ 4.3mph/5% 140 HR max
Abs decline bench cable situp 50-50x3 rest

* added 225-275 to the warmup to get the reps smoother faster. the 405 is still not very heavy but il be going all out to get a 440. 425 is still ok. months ago, a 455 would still be a warmup single at 210+bw. i'm 198-202 right now waking up.
* have the apple watch for almost a week now to track heart rate. numbers looking good with still a lot of fat left to burn. im 198lb 12-15%right now. il be in the 8-10%BF at low 190s/high 180s 


Wed May 6

Squats 225-275-315-365-405
Rows one arm row 70-70x2 | bw chins bw-bwx3
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10-10
Cardio Walk 15mins. 1mile @ 4.2mph/5% 145 HR max
Abs decline bench cable situp 50-50x3

* getting consistent now on cardio and keeping a target of about 75-80%HR 15mins daily. i tried doing a 5mph with the same 5% incline walking pace for a few minutes and it was getting too intense for my goals. 4.2-4.3 is a good leisure pace without it feeling like a near max effort in a matter of minutes.
* squats still alright even at 198lb. when i was strongest, i was still able to get 445 at 170lb bw. its not a daily routine but still a good benchmark.

Thur May 7

Squats 225-275-315-365-405
Rows one arm row 70-70x2 | bw chins bw-bwx3
Inclined Chest Press smith machine 185-185-205-225x2,  | dips bwx10-10 rest
Cardio Walk 15mins. 1mile @ 4.2mph/5% 135 HR max
Abs decline bench cable situp 50-50x3 rest

Fri May 8

Squats 225-315-365-405
Rows one arm row 70-70-70x2, 70x5 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-225-225x2,  | dips bwx10-10
Cardio Walk 15mins. 1mile @ 4.2mph/5% 140 HR max
Abs decline bench cable situp 50-50x3 rest

*bw198 consistent for a few days now


Sat May 9

Squats 315-365-405
Rows one arm row 70-70x2 | bw chins bw-bwx5
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10
Cardio Walk 15mins. 1mile @ 4.2mph/5% 140 HR max
Abs decline bench cable situp 50-50x3 rest

April 26 - May 2, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 1

BW 206lb

April Week  5 of 5

Sun  April 26

Squats 315-365-405
Rows one arm cable upright skip | one arm row 70-70-80-80x2, 70x20
Inclined Chest Press smith machine 185-185-185x2 | dips bwx20

* cut my ridiculous carbs from 3 cups rice per meal down to 1. added a couple of protein shakes to not drop weight to fast. lost more than 5lbs of water weight over the weekend. 405 is alright.

Mon  April 27

Squats 315-365-405
Rows one arm cable upright skip | one arm row 70-70-80-80-90-90x2, 70-70x10
Inclined Chest Press smith machine 185-185-185-205x2 | dips bwx10-10

Tue  April 28

Squats 315-365-405
Rows one arm row 70-70-80-80-90-100x2, 80-80x3
Inclined Chest Press smith machine 185-185-185-205-225x2, 185-185x3 | dips bwx10-10

Wed  April 29

Squats 315-365-405, 315x3
Rows one arm row 80-80-90-100x2, 90-90x3
Inclined Chest Press smith machine 185-185-205-225x2, 185-205x3 | dips bwx10-10
Cardio Walk 1 mile @ 4mph/4% 125 HR
Abs decline bench cable situp 50-50-50x3

* empty BW at 202lb. thats an almost 6-8lb swing in half a week. i'm full of water. my squat is not that bad. il max at 425-440 if the setup feels right. the lack of center knurl is messing up my form. if i forcefully push the bar high up my traps, i load my quads better and it becomes a totally easier movement. can't complain. this fight club gym is the only thing i have for the next couple of months.
* new treadmill so don't really know if the 4 is 4% or a level 4 incline. felt steep enough but my heart rate was not climbing to the 130s.
* added the cardio and the abs routine again. i'm coming out of this quarantine ripped.

Thur  April 30

Squats 315-365-405,
Rows one arm row 80-80x2,
Inclined Chest Press smith machine 185-185-205-225x2, 205-205x3 | dips bwx10
Cardio Walk 15mins. 1mile @ 4mph/5% 125 HR
Abs decline bench cable situp 50-50-50x3

Fri  May 1

Squats 315-365-405,
Rows one arm row 80-80-80x2,
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 30mins. 2miles @ 4mph/5% 125 HR
Abs decline bench cable situp 50-50-60x3

* doubled my cardio to 30mins and it felt alright. started sweating a little at the high 25min mark.

Sat  May 2

Squats 315-365-405,
Rows one arm row 80-80x2,
Inclined Chest Press smith machine 185-185-205-205x2,  | dips bwx10 rest
Cardio Walk 30mins. 2miles @ 4mph/5% 145 HR max
Abs decline bench cable situp 50-50-60x3 rest

* started using apple watch to track HR on cardio. the machine HR is not accurate. i was in the low-mid 140s after the 20min mark.