Adarq.org

Dec 6-12, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Dec Week 2 of 5

Sun Dec 6

morning outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 130-145-160-175-160 5x1 sets
Shoulders seated chest press machine 115-130-145-160 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

noon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-160-175-190-205-220-235 5x1 sets 160-175-190 5x1 sets
Shoulders seated chest press machine 115-130-145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb, 3x45lb 5x1 sets 

Mon Dec 7

morning outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 115-130-145-160-175-190 5x1 sets

* windy but a lot warmer 58F this morning. felt very good considering the other morning workout were mid 40s. was expecting to get 495 because of very good sleep and diet. my core is not solid. the high volumes of rows yesterday added too much fatigue. might still be recovering at noon but will try to get that done. 

noon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190-205-220-235 5x1 sets, 190 5x2 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets

* 495 not very easy but also not a back breaker. skipped the calf raise. too many people in that area. did another high volume rowing. feeling very good on the DOMs on my mid back. this machine hits the right spot.

late afternoon at outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190-205 5x1 sets, 190 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets
Calves 2x45lb, 2x45lb+25lb, 3x45lb 5x1 sets

* semi heat wave and it was 70s at noon and high 60s in the late afternoon. back a little tight from the rowing but not that part of the back that stabilizes the squat.
* my eleiko bar gets delivered this coming friday. can't wait to see if thats the missing piece of my setup.

Tue Dec 8

morning outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 115-130-145-160-175-190 5x1 sets

* felt very good this morning but a couple got to the only platform before me. had to do my other exercise. don't feel like pushing 495 when i'm not fresh.

noon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190-205-220-235-250 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets
Calves 2x45lb, 2x45lb+25lb, 3x45lb 5x1 sets

* forced to use the regular plates for the squats and the 495 felt uncomfortable. had a little grind but not because it was heavy. it was just not moving smoother. something with the center of mass and bumper plates makes the lift feel easier to me.

late afternoon at outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190-205 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190-205-220 5x1 sets
Calves 2x45lb, 2x45lb+25lb, 3x45lb 5x1 sets

* 495 was routine. very happy to recover from the last workouts high volume rowing.

Wed Dec 9

morning outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 130-145-160-175-190-205 5x1 sets
Shoulders seated chest press machine 115-130-145-160-175-190 5x1 sets

noon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 115-130-145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb 5x1 sets

* 495 harder now because of the fatigue from the rows. took it easy this workout and will come back stronger later.

late afternoon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 115-130-145-160-175-190 5x1 sets

Thur Dec 10

morning outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 130-145-160-175-190-205 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets

noon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190-205 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets

* did this quick lunch workout in less than 30 mins including my 10min round trip drive. i can be very quick if i have all the machines to myself. thursday noon is a very slow time at gym.

late afternoon outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190-205-220 5x1 sets
Shoulders seated chest press machine 130-145 5x1 sets
Calves 2x45lb, 2x45lb+25lb 5x1 sets

* very cold high 40s this afternoon. i skipped the rest of the chest press because i don't want to catch cold. it was getting very cold and dark.

Fri Dec 11

morning outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets

* got a good nap at work after lunch and it was enough recovery to get a 495 in a very 48F cold outdoor morning lift.

noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets skip
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

* skip the 365. ran out of 25lb bumpers. skip the chest press. somebody camping there. happy with the quick workout.

late afternoon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets skip

* a couple got the only platform ahead of me. ask for a 3 min favor to squeeze in my squat workout. fastest and strongest routine i've done so far. 315-405-495 with no rest. the 495 could have been more explosive if i had a 3-5 min rest but it was not a grinder at all so i'm very happy with it.

Fri Dec 11

morning outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets

* got a good nap at work after lunch and it was enough recovery to get a 495 in a very 48F cold outdoor morning lift.

noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets skip
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets

* skip the 365. ran out of 25lb bumpers. skip the chest press. somebody camping there. happy with the quick workout.

late afternoon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 3x45lb 5x1 sets skip

Sat Dec 12

morning outdoor gym
Squats 315-365-405-495x1 skip
Rows double arm cable rows 130-145-160-175-190 5x1 sets
Shoulders seated chest press machine 130-145-160-175-190 5x1 sets

* got a little nap at work so decided to go to morning saturday workout. gym opens at 7am on weekends. i had to skip the squat at the gym because the platform was wet from the fog/rain overnight. it was an indoor but fog got in everywhere. by the time i got home to do some squats, i was already sleepy and hungry. skipped the morning squat.

noon outdoor gym
Squats 315-405-495x1
Rows double arm cable rows 145-160-175-190 5x1 sets
Shoulders seated chest press machine 145-160-175-190 5x1 sets
Calves seated calf raise 2x45lb+25lb, 5x1 sets

* no late afternoon workout today. gym closes at 4pm on the weekend. might lift at home if my eleiko bar gets delivered later.

Nov 29 - Dec 5, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Dec Week 1 of 5

Sun Nov 29

morning
Squats 315-365-405-495#94
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets rest | one arm rows 30-50-60-70 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 2x45lb+35,3x35lb 5x1 sets rest | standing calf machine 1x45+25lb 5x1 sets rest

* 24hr fitness gym, the 5am gym already closed due to the virus. had to wait til 7am for my other gym to open. they are still good this sunday. monday most likely is closing for all. was not as strong on the 495 because it threw my routine off. i was already hungry at 7am.

noon
Squats 315-365-405-495#95
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets rest | one arm rows 50-60-70-80 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets rest
Calves seated calf raise 2x45lb, 2x45lb+25 5x1 sets | standing calf machine 1x45+25lb 5x1 sets rest

* back up gym does not close until tuesday. i have another day tmrw. they plan on converting an area to an outdoor gym. don't think they can move the platforms outside.

late afternoon
Squats 315-365-405-495#96
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets rest | one arm rows 50-60-70 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets rest
Calves seated calf raise 2x45lb, 2x45lb+25 5x1 sets | standing calf machine 1x45+25lb 5x1 sets rest

Mon Nov 30

morning
Squats 315-365-405-495#97
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets rest | one arm rows 30-50-60-70 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 2x45lb+35,3x35lb 5x1 sets | standing calf machine 1x45+25lb 5x1 sets rest

* 24hr fitness gym, the 5am gym already closed due to the virus. had to wait til 7am for my other gym to open. they are still good this sunday. monday most likely is closing for all. was not as strong on the 495 because it threw my routine off. i was already hungry at 7am.

noon
Squats 315-365-405-495#98
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets rest | one arm rows 50-60-70-60 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets rest
Calves seated calf raise 2x45lb, 2x45lb+25 5x1 sets | standing calf machine 1x45+25lb 5x1 sets rest

late afternoon
Squats 315-365-405-495#99
Rows upright rows 25 5x1 sets | seated hoist lat pulldown #10 5x1 sets | seated lifefitness back row 130 5x1 sets rest | one arm rows 40-60-70-80 5x1 sets
Shoulders seated chest press machine 150-165-180-195 5x1 sets | seated machine overhead press 70-85 5x1 sets rest
Calves seated calf raise 2x45lb, 2x45lb+25 5x1 sets | standing calf machine 1x45+25lb 5x1 sets

* the end again due to covid. hoping that it takes them only a couple of days to setup the outdoor type gym with the equipment i use. i don't see a platform being moved outside but i'm hoping for the best.  i will try to get a 495 at home. been cutting back on intensity of the other exercises to get fresher. 
* its been 1 month a 4 days since Oct 26, to now Nov 30 that i lifted at least a 495 everyday, or multiple times on most days.

this gym is 1hr away from me but 24 hr fitness is slowly converting to outdoor gym with very limited daytime time reservations only. il get my squat and tan at the same time.



Tue Dec 1

morning at home
Squats 315-365-405-495#100
Rows upright rows 25 5x1 sets | one arm rows 30-50-60-50 5x1 sets
Shoulders inclined bench press 135-155 5x1 sets

* yey. it was a struggle but got 495 on a cold morning. heating up the garage very well before lifting helped a lot. even the platform felt better. will get 495 again later if my back does not feel beat. legs always weakest and uncoordinated in the mornings.

495x1 at home
<a href="http://www.youtube.com/watch?v=DxHPD5uPU7o" target="_blank">http://www.youtube.com/watch?v=DxHPD5uPU7o</a>

noon at home
Squats 315-365-405
Rows upright rows 25 5x1 sets | one arm rows 30-50 5x1 sets
Shoulders inclined bench press 135 5x1 sets

* that 495 got me tired. probably will not get 455 either. there is no pain or injury. the 495 rep just took to long and tire my core. rest for now.

late afternoon at home
Squats 315-365-405
Rows upright rows 25 5x1 sets | one arm rows 30-50 5x1 sets
Shoulders inclined bench press 135 5x1 sets

* squat felt better than the noon workout. could get 455 but not solid enough for 495. i will try for 495 at noon tmrw and not mess it up again by going all out in a cold morning routine. just placed an order for an eleiko performance bar. got no excuse now. the garage gym floor felt better after i blasted the space heater facing it. if it still feels heavier when im using the eleiko bars, then for sure the gym plates are lighter.

Wed Dec 2

morning at home
Squats 315-365-405
Rows one arm rows 20-30-40-50 5x1 sets | bw pullups 5x1 sets
Shoulders inclined bench press 135-155 5x1 sets rest

* skip the bench pressing. even light weights affect my core. will be stronger later but probably in the late afternoon. need to rest more.

noon at home
Squats 315-365-405
Rows one arm rows 20-30-40-50 5x1 sets | bw pullups 5x1 sets
Shoulders inclined bench press 135-155 5x1 sets rest

afternoon at home
Squats 315-365-405-495x1
Rows one arm rows 20-30-40-50 5x1 sets | bw pullups 5x1 sets
Shoulders inclined bench press 135-155 5x1 sets rest

* got the 495 again and it was barely a little easier than the last time here at home. the gym 505 did not get my core tight. i'm probably exerting at least a 515-520 compared to the gym lift. good news are my eleiko bar is on the way, and the gym opens tmrw as outdoor for now. will pass by later and see if they moved the platforms out. stopped the 495 counter already. the bench pressing probably did not help also with my core tightness.

Thur Dec 3

morning at outdoor gym
Squats 315-365-405-495x1
Rows one arm rows 40-50 5x1 sets | bw pullups 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

* tried the outdoor commercial gym with the machines moved into a covered parking structure. it was cold. they have one platform there. will use this until i get my fancy bar delivered. the 495 there in a cold morning after a night time work without sleep from the last workout (with a 495) still felt easier than my home gym 495.

outdoor parking lot gym


noon at home
Pullups 5x1 sets
Tricep bw dips5x1 sets
Back one arm cable rows 30-40-50 5x1 sets

late afternoon at outdoor gym
Squats 315-365-405-455x1
Tricep seated chest press machine 85-100 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

Fri Dec 4

morning at outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 100-130-145 5x1 sets
Shoulders seated chest press machine 100-115-130 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

early afternoon at outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 100-130-145-150 5x1 sets | one arm cable row 40-50 5x1 sets
Shoulders seated chest press machine 100-115-130-150 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

* not very strong with the 495 because of lack of complete sleep. work side of the week. can't complain. it was not a back breaker. theres a 10lb green before the 35lb blue at the tip of the bar. not enough 45lb plates outside.

495 at outdoor gym. camera got hit.
<a href="http://www.youtube.com/watch?v=UMdrxhowWlg" target="_blank">http://www.youtube.com/watch?v=UMdrxhowWlg</a>

Sat Dec 5

morning at outdoor gym
Squats 315-365-405-455x1
Rows double arm cable rows 100-130-145-160 5x1 sets
Shoulders seated chest press machine 100-115-130 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets rest

noon at outdoor gym
Squats 315-365-405-495x1
Rows double arm cable rows 100-130-145-160-175-190-205 5x1 sets
Shoulders seated chest press machine 100-115-130-145-160-175 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb, 3x45lb 5x1 sets

* the 495 felt heavy. i did not get a good nap at work after lunch. nap 3hr in the morning only. should be thankful i even got it without getting my back tight. everything else felt very good. 

late afternoon at home
Vertical Back bw chins 5x1 sets
Rows one arm mid cable rows 20-40 5x1 sets | one arm high cable rows 20-25 5x1 sets

* did the heavy bw chins then to the one arm pulling with the high pulls then mid pulls. don't feel like going to the outdoor gym. it's very cold outside. resting squat. exerted more than i planned last workout. i always do 5 reps on the exercise but don't track the sets. i do them for 30-45 mins averaging a good 6-8, sometimes 10 sets on a good day a workout. i do at least 4 sets each exercise.

the california state raw, drug-tested squat record for 198-pounders aged 35-39 (can't remember whether you're that old yet but in my mind you and i are the same age, so close) is 534.6. for all ages it's 600.8. i'm just saying.

good numbers to aim for. il see if its doable after i know how a 525 feels like. i realize the 505 might feel smooth to me but i see a little correction already on the way up. thats very close to max for me.

Nov 15-21, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#73 | 505#2
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Nov Week 3 of 4

Sun Nov 15

morning
Squats 315-365-405-495#55
Rows one arm rows mid 45-50-55 5x1 sets | upright rows 30-35 5x1 sets | one arm lat pulldown 50-60 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240 5x1 sets

noon
Squats 315-365-405-495#56
Rows one arm rows mid 45-50-55 5x1 sets | upright rows 30-35-40 5x1 sets | one arm lat pulldown 50-60 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270, 210-225-240 5x1 sets

* i'm putting more detail on the seated chest press. the weights are ramping to a top set for 5s, then down to somewhat mid-heavy weight going back up again. the other one hand pulling are only listing the weights and 5s per set. i do so many sets jumping back to a pushing then pulling. every weight change in the chest press means i did another set of a one arm rowing.
* the seated chest press machine tops out at 285lb but i rarely use it because the final weight usually sticks to the base and is very hard to get it going.

late afternoon
Squats 315-365-405-495#57
Rows one arm rows mid 45-50-55-60-65-70-75, 75-75 5x1 sets | upright rows 30-35-40 5x1 sets | one arm lat pulldown 50-60 5x1 sets rest
Shoulders seated chest press machine 165-180-195-210-225-240-255-270, 225-240 5x1 sets

Mon Nov 16

morning
Squats 315-365-405-495#58
Rows one arm rows mid 40-45-50-55 5x1 sets | upright rows 30-35 5x1 sets | one arm lat pulldown 50-60 5x1 sets
Shoulders seated chest press machine 165-180-195-210, 180-180 5x1 sets

* volumes of chest pressing last night fatigued me. 495 was heavier than usual. kept it light today with 180 backoffs on the chest pressing for better workout later.

noon
Squats 315-365-405-495#59
Rows one arm rows mid 40-45-50-55-60-70 5x1 sets | upright rows 30-35-40-40 5x1 sets | one arm lat pulldown 50-60 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255, 225-240 5x1 sets

late afternoon
Squats 315-365-405-505#2
Rows one arm rows mid 50-60-70, 70-70-70 5x1 sets | upright rows 30-35-40-40 5x1 sets | one arm lat pulldown 50-60-80 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270 5x1 sets

* ran out of blues again and had to go 505 again. prefer to keep it at 495 but the 505 was not bad at all. looks like i could have done another 15-20lb more but not risking it anymore.

505#2
<a href="http://www.youtube.com/watch?v=uR9A5v0HW3Q" target="_blank">http://www.youtube.com/watch?v=uR9A5v0HW3Q</a>

Tue Nov 17

morning
Squats 315-365-405-495#60
Rows one arm rows mid 30-50-60-70-70 5x1 sets | upright rows 30-30 5x1 sets | one arm lat pulldown 40-50-60-70-80 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240 5x1 sets

noon
Squats 315-365-405-495#61
Rows one arm rows mid 50-60-70-70-75-75-75-75 5x1 sets | upright rows 30-35-40-40 5x1 sets | seated hoist lat pulldown stack#7-8-9-10 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270 5x1 sets
Calves seated calf raise 2x45, 2x45+25, 2x45+35, 3x45 5x1 sets

* the single arm vertical pulling is tiring my left elbow. decided to use the hoist machine again. form is very good on this. problem happens when intensity goes up. i tire my back. no clear resistance to show because a portion of your bw is part of the load. its the lat pulldown where the whole setup moves.

late afternoon
Squats 315-365-405-495#62
Rows rows mid on hoist machine 5x1 sets | upright rows 30-35-40-40 5x1 sets | seated hoist lat pulldown stack#7-8-9-10-11-12-13 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45, 2x45+25, 3x45 5x1 sets

* gym was very busy this afternoon. the cable stations are all taken. had to do my horizontal pulling on the hoist machine. got up to the 2nd to last stack. movement/ROM feels good but resistance is lacking. gone to max stack on the chest press.

Wed Nov 18

morning
Squats 315-365-405-495#63
Rows one arm rows mid 30-50-60-70-70 5x1 sets | upright rows 30-30 5x1 sets | seated hoist lat pulldown stack#7-8-9-10-11 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225 5x1 sets
Calves seated calf raise 2x45+25 5x2 sets

noon
Squats 315-365-405-495#64
Rows one arm rows mid rest 5x1 sets | upright rows 30-35-40-40 5x1 sets | seated hoist lat pulldown stack#7-8-9-10-11-12 5x1 sets | seated hoist row stack# 5-18 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45+25, 5x2 sets

late afternoon
Squats 315-365-405-495#65
Rows one arm rows mid rest 5x1 sets | upright rows 35-40 5x1 sets | seated hoist lat pulldown stack #8-9-10-11-12, 11-11 5x1 sets | seated hoist row stack# 10-13-15 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45+25, 5x2 sets rest

* our county covid cases are going nuts again and gym closures are possible again. gym also strictly implemented the 10% capacity limit and now the line outside during peak hours are very long.  might do without the late afternoon workout if i don't make it to the gym by 5pm.

Thur Nov 19

morning
Squats 315-365-405-495#66
Rows upright rows 30-30 5x1 sets | seated hoist lat pulldown stack#7-8-9-10-11 5x1 sets | seated hoist row stack# 10-13-15 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240 5x1 sets

noon
Squats 315-365-405-495#67
Rows upright rows 35-40-45 5x1 sets | seated hoist lat pulldown stack#8-9-10-11-12-11-11-10-10 5x1 sets | seated hoist row stack# 285-325 5x1 sets
Shoulders seated chest press machine 180-195-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45+25, 5x2 sets rest

late afternoon
Squats 315-365-405-495#68
Rows upright rows 35-40-45 5x1 sets | seated hoist lat pulldown stack#8-9-10-11-12-11-11-10-10 5x1 sets | seated hoist row stack# 285-325 5x1 sets
Shoulders seated chest press machine 180-195-225-240-255-270-285 5x1 sets
Calves seated calf raise 2x45+25, 5x2 sets rest

Fri Nov 20

morning
Squats 315-365-405-495#69
Rows upright rows 35-40-40 5x1 sets | seated hoist lat pulldown stack#8-9-10-11-10-10 5x1 sets | seated hoist row stack# 265-285-285 5x1 sets
Shoulders seated chest press machine 180-195-225-240-240 5x1 sets

late noon
Squats 315-365-405-495#70
Rows upright rows 25-30 5x1 sets | seated hoist lat pulldown stack#10-11-10-10 5x1 sets | seated hoist row stack# 285-325-285 5x1 sets | seated lifefitness row 100-165 5x1 sets
Shoulders seated chest press machine 180-195-225-240-255 5x1 sets
Calves seated calf raise 2x45+25, 5x4 sets rest

late afternoon at home
Squats 315-365-405
Rows one arm mid rows 20-30-40 5x1 sets
 
* did the noon workout late at 1:30pm because of strictly enforced gym capacity. takes almost 20-30mins at peak hours just to get in. slept till 5:30 and just lifted at my garage. kept it to 405.

Sat Nov 21

morning
Squats 315-365-405-495#71
Rows upright rows 35 5x1 sets | seated hoist lat pulldown stack#8-9-10-11-11-11 5x1 sets | seated lifefitness row 100-165 5x1 sets
Shoulders seated chest press machine 180-195-225-240-240-255 5x1 sets

noon
Squats 315-365-405-495#72
Rows upright rows 35-40 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness row 100-165-115 5x1 sets 115 10x1 sets | seated hoist chest press #10-11-12-13-14 5x1 sets
Shoulders seated chest press machine 225-240-240-255-270-285 5x1 sets

late afternoon
Squats 315-365-405-495#73
Rows upright rows 35-40 5x1 sets | seated hoist lat pulldown #10-11 5x1 sets | seated lifefitness row 100-165 5x1 sets |
Shoulders seated hoist chest press #10-14 5x1 sets
 

Nov 8-14, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#54 | 505#1
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Nov Week 2 of 4

Sun Nov 8

morning
Squats 315-365-405-455x1
Rows one arm rows mid 50-60 5x1 sets | upright rows 25-30-35-40-45 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

* totally removed the tricep isolation movements from routine because i can't recover from them. move volumes of the seated chest press using a neutral close grip for more front delts and triceps. vertical pulling every now and then because these also are hard on recovery. i have to keep my lowerback fresh. exercise selection revolves around that.

noon
Squats 315-365-405-455x1
Rows one arm rows mid 50-55 5x1 sets | upright rows 25-30-35-40-45 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

* screwed myself with the multi sets of bench press last night. my core felt wobly. need more rest. will try again later.

late afternoon
Squats 315-365-405-495#42
Rows one arm rows mid 50-55 5x1 sets | upright rows 25-30-35-40-45 5x1 sets
Shoulders seated chest press machine 150-270 5x1 sets

* got worried a little bit with fatigue. i was still able to recover and the 495 this afternoon felt routine. not 510 strong but not so bad. the seated chest press has to be my go to shoulder/tricep builder and i need to stick to that routine. i miss doing vertical pulling but those get my core fatigued fast too.

Mon Nov 9

morning
Squats 315-365-405-455x1
Rows one arm rows mid 50-60 5x1 sets | upright rows 25-30-35-40-45 5x1 sets
Shoulders seated chest press machine 150-225 5x1 sets

* not as strong. the late afternoon 495 has residual fatigue and add that to the first workout of the day after a long night sleep. mid day heavy and a late afternoon maintenance is ideal. this is also a very cold 39F bay area morning. it will get better later.

noon
Squats 315-365-405-495#43
Rows one arm rows mid 50-55 5x1 sets | upright rows 25-30-35-40 5x1 sets
Shoulders seated chest press machine 150-225 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 50-60 5x1 sets | upright rows 25-30-35-40 5x1 sets
Shoulders seated chest press machine 150-225 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25lb 5x1 sets

Tue Nov 10

morning
Squats 315-365-405-455x1
Rows one arm rows mid 50-55 5x1 sets | upright rows 25-30-35-40 5x1 sets
Shoulders seated chest press machine 150-225 5x1 sets

noon
Squats 315-365-405-495#44
Rows one arm rows mid 50-55 5x1 sets | upright rows 30-35-40-45-50 5x1 sets
Shoulders seated chest press machine 150-285 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25,35,45,55,65 5x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 50-60-70 5x1 sets | upright rows 30-35-40 5x1 sets
Shoulders seated chest press machine 150-210 5x1 sets

Wed Nov 11

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 25-30-35-40 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

noon
Squats 315-365-405-495#45
Rows one arm rows mid 50-60-70 5x1 sets | upright rows 30-35-40 5x1 sets
Shoulders seated chest press machine 150-210 5x1 sets

* took it easy on the intensity of the shoulder work. the 495s are getting heavier and heavier the more i progress on the chest pressing. i've used the full stack of 285x5 days ago. the 195-210 mark is a good maintenance routine. need to freshen up because the work side of the week is coming again. took saturday off. have 4 more days and it will be a 3-week daily 495s (start sun 10/25).

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 50-60-70-80 5x1 sets | upright rows 30-35-40 5x1 sets
Shoulders seated chest press machine 150-210 5x1 sets

* already felt stronger than usual this afternoon. the chest press intensity fatigues me fast when i go overboard.

Thur Nov 12

morning
Squats 315-365-405-495#46
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 30-35-40 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

* did not even have sleep between this morning workout and yesterday afternoons workout. felt very strong because of a heavy lunch at work. had vegan jambalaya and it was delicious. i always eat the same rice, egg and tilapia fillet. the vegan meal was a good refresher. the lowered intensity of the chest pressing probably did good things too.

noon
Squats 315-365-405-495#47
Rows one arm rows mid 40-50-60-55 5x1 sets | upright rows 30-35-40 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

* yey. 3hr nap after a long night work and still felt very good with the 495. will take another 3-4 hr afternoon rest for another work night. the lunch time midnight nap during breaks at work is working well for me too.

late afternoon
Squats 315-365-405-495#48
Rows one arm rows mid 40-50-60-55 5x1 sets | upright rows 30-35-40-45 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

* another 2.5hr sleep in the afternoon got another routine 495. felt like this is a good top set now. checked my BW and damn, the vegan jambalaya bloated me up to almost 210lb. thats from an empty morning weight of 204lb. no wonder i'm so strong today.

Fri Nov 13

morning
Squats 315-365-405-495#49
Rows one arm rows mid 45-50-55 5x1 sets | upright rows 30-35-40 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets | one arm 60 5x1 sets

* not a fluke. i'm still strong this morning. had a good post lunch nap during my work lunch break and it made a big difference. trying to add in a one arm front delts/tricep routine using the same seated chest press machine. using much less weight while getting the same stimulus is very good for fatigue management.

noon
Squats 315-365-405-495#50
Rows one arm rows mid 45-50-55 5x1 sets | upright rows 30-35-40-45-50 5x1 sets
Shoulders one arm seated chest press machine 60-120 5x1 sets

late afternoon
Squats 315-365-405-495#51
Rows one arm rows mid 45-50-55 5x1 sets | upright rows 30-35-40-45 5x1 sets | one arm lat pulldown on machine 5x1 sets
Shoulders one arm seated chest press machine 60-105 5x1 sets

Sat Nov 14

morning
Squats 315-365-405-495#52
Rows one arm rows mid 45-50-55 rest 5x1 sets | upright rows 30-35-40-45 rest 5x1 sets | one arm lat pulldown on machine 5x1 sets
Shoulders one arm seated chest press machine 5x1 sets

noon
Squats 315-365-405-495#53
Rows one arm rows mid 50-55 5x1 sets | upright rows 30-35-40-45 5x1 sets | one arm lat pulldown 60-70-80 5x1 sets
Shoulders seated chest press machine 165-180-195 5x1 sets

* added the one arm vertical pulling but will not go too heavy so i dont tire my lowerback. 495 felt routine already.

late afternoon
Squats 315-365-405-495#54
Rows one arm rows mid 50-55 5x1 sets | upright rows 30-35-40-45-50 5x1 sets | one arm lat pulldown 50-60-70 5x1 sets
Shoulders seated chest press machine 165-180-195-210-225-240 5x1 sets

<a href="http://www.youtube.com/watch?v=x67WUUXTt-I" target="_blank">http://www.youtube.com/watch?v=x67WUUXTt-I</a>

505. ran out of 45s. this is the 2nd best thing to put on the bar. lol

Nov 1-7, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#40| 505#1
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Nov Week 1 of 4

Sun Nov 1

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-40-45-45 5x1 sets | upright rows 30-40 5x1 sets
Tricep standing cable tricep extensions 40-50-60 5x1 sets, one arm tricep pulldown 15-15-17.5-17.5 rest

noon
Squats 315-365-405-495#35
Rows one arm rows mid 40-50-60-80 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 15-20 5x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-40-45-45 5x1 sets | upright rows 30 5x1 sets
Tricep standing cable tricep extensions rest 5x1 sets, one arm tricep pulldown 15-15-17.5-17.5 rest

Mon Nov 2

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10 5x1 sets
Shoulders seated chest press machine 120-120-120-120 5x1 sets

noon
Squats 315-365-405-495#36
Rows one arm rows mid 40-50-60-80 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10-20 rest 5x1 sets
Shoulders seated chest press machine 120-225 5x1 sets

Tue Nov 3

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10 5x1 sets
Shoulders seated chest press machine 120-180 5x1 sets

noon
Squats 315-365-405-505#1
Rows one arm rows mid 40-50-60-80 rest 5x1 sets | upright rows 25 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10-20 rest 5x1 sets
Shoulders seated chest press machine 165-180 5x1 sets
 
* was only planning my usual 495 on a good day top set but the gym ran out of blue plates. i do not have a lot of time because of baby duties so i had to do with whats left. 3 blue, 2 yellow and a green. better than 5 blues and a steel 2.5lb. felt just as heavy as a 495 on a bad day. there is only 1pc of blue plate on vid because the other was stolen. not an even number left.

505lb at 204bw.
<a href="http://www.youtube.com/watch?v=x67WUUXTt-I" target="_blank">http://www.youtube.com/watch?v=x67WUUXTt-I</a>

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60-80 rest 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10-20 rest 5x1 sets
Shoulders seated chest press machine 165-180 5x1 sets

Wed Nov 4

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 25-30 5x1 sets
Tricep standing cable tricep extensions 40-50-60 rest 5x1 sets, one arm tricep pulldown 10 5x1 sets
Shoulders seated chest press machine 120-165 5x1 sets

noon
Squats 315-365-405-495#37
Rows one arm rows mid pull 40-50 5x1 sets | one arm rows high pull 40-50 5x1 sets |upright rows 25-55 5x1 sets
Shoulders seated chest press machine 120-225 5x1 sets, 240-255 3x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60-80 rest 5x1 sets | upright rows 25-30-40 5x1 sets
Shoulders seated chest press machine 120-195 5x1 sets
Calves seated calf raise 2x45lb, 2x45lb+25, 3x45lb 5x1 sets

Thur Nov 5

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 5x1 sets | upright rows 25-30 5x1 sets
Shoulders seated chest press machine 120-165 5x1 sets

noon
Squats 315-365-405-495#38
Rows one arm rows mid pull 40-50 5x1 sets | one arm rows high pull 40-50 5x1 sets | upright rows 25-50 5x1 sets
Shoulders seated chest press machine 120-255 5x1 sets

* removed the tricep isolations from my routine. the seated chest press machine using a neutral narrow grip does a better job. i just log the weights but the sets i do is done for time. i do a chest press / row combo non stop for 15-60mins or more if im feeling stronger.  the first 15mins of workout is for the squat.

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60-80 rest 5x1 sets | upright rows 25-30-40 5x1 sets
Shoulders seated chest press machine 120-225 5x1 sets

Fri Nov 6

morning
Squats 315-365-405-455x1
Rows one arm rows mid 40-50-60 rest 5x1 sets | upright rows 25-30-40-50 5x1 sets
Shoulders seated chest press machine 150-190 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets

noon
Squats 315-365-405-495#39
Rows one arm rows mid pull 40-50 5x1 sets | one arm rows high pull 40-50-60 5x1 sets | upright rows 25-50 5x1 sets
Shoulders seated chest press machine 120-255 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid pull 40-90 5x1 sets | one arm rows high pull 40-50-60 rest 5x1 sets | upright rows 25-50 5x1 rest sets
Shoulders seated chest press machine 150-225 5x1 sets
Calves seated calf raise 2x45lb 5x1 sets rest

Sat Nov 7

morning
Squats 315-365-405-455x1
Rows one arm rows mid 50-60 5x1 sets | upright rows 25-30-35 5x1 sets
Shoulders seated chest press machine 150-195 5x1 sets

noon
Squats 315-365-405-495#40
Rows one arm rows mid pull 50-60 5x1 sets | one arm rows high pull 40-50-60 rest 5x1 sets | upright rows 25-50 5x1 sets
Shoulders seated chest press machine 150-285 5x1 sets

late afternoon at home
Squats 315-365-405
Shoulders inclined bench press 185 5x1 sets



 

Oct 18-24,2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#27
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Oct Week 3 of 4

Sun Oct 18

morning
Squats 315-365-405-455x1
Rows one arm rows mid 60 5x4 sets | high row 80 5x4 sets | face pull 40 5x4 sets
Tricep one arm standing cable tricep extensions 20-30 5x2 sets | seated chest press machine 105-120 5x2 sets | one arm cable raise 30 5x4 sets
Calves seated calf raise 3x45lb 5x2 sets

* doing some light conditioning work at the cable station doing a variety of push/pull. don't really care about the weight as long as i feel some resistance to guide the ROM.

noon at gym
Squats 315-365-405-475#81
Rows one arm rows mid 60 5x4 sets | high row 80 5x4 sets | face pull 40 5x4 sets
Tricep one arm standing cable tricep extensions 30 5x4 sets | seated chest press machine 105-120-135-150 5x1 sets | one arm cable raise 30 5x4 sets

late afternoon at gym
Squats 315-365-405-455x1
Rows one arm rows mid 80 5x4 sets | high row 80 5x4 sets | face pull 40 5x4 sets
Tricep one arm standing cable tricep extensions 30 5x4 sets
Calves seated calf raise 3x45lb 5x2 sets

Mon Oct 19

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35 5x4 sets | lateral raise 30 5x4 sets | face pull 20 5x4 sets
Tricep one arm standing cable tricep extensions 10-15 5x2 sets | seated chest press machine 120-135 5x2 sets

* will only have 1 workout left for today because of a 3-11pm overtime at work. feeling good so far.

noon at gym
Squats 315-365-405-475#82
Rows one arm rows mid 40-40-50-50 5x1 sets | high row 50-60 5x1 sets | face pull 25 5x4 sets
Tricep one arm standing cable tricep extensions 10-10-15-15 5x1 sets | seated chest press machine 120-135 5x2 sets
Calves seated calf raises 3x45b 5x1 sets

Tue Oct 20

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35-40-42.5-45 5x1 sets | lateral raise 25-25-25-25 5x1 sets | face pull 40-40-40-40 5x1 sets
Tricep one arm standing cable tricep extensions 10-10-15-15 5x1 sets | seated chest press machine 120-120-135-135 5x1 sets

* very strong tuesday morning. will get 475 later. might think of a deload on wed morning up to 405-425 only and try 495 on the afternoon if all goes as planned.

noon
Squats 315-365-405-495#26
Rows one arm rows mid 37.5-40-42.5-42.5 5x1 sets | lateral raise 25-27.5-27.5-30 5x1 sets | face pull 40-40-40-40 5x1 sets | pulldown 50-50-50-60 5x1 sets
Tricep one arm standing cable tricep extensions 10-15-20-20 5x1 sets | seated chest press machine 120-120-135-135 5x1 sets, 150-165-180-195 3x1 sets
Calves seated calf raise 3x45lb 5x1 sets

* was at gym and dared a lifting buddy to do another double on 315 after i saw him doing a good grind on his last double. he agreed only if i attempt 495 when he gets the set. peer pressure. lol. my 405 was more explosive than usual so i did not hesitate on the dare. i was a lot more tense than i had to. the rep was very fast. the preworkout 200kcal mini meals i've been doing for the pass few days added good mass to my bw. i'm back to 204lb again and still leanish. it was a good day.

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 40-42.5-47-47 5x1 sets | lateral raise 30-30-30-30 5x1 sets | face pull 40-40-40-40 5x1 sets-rest | pulldown 50-50-50-60 5x1 sets-rest
Tricep one arm standing cable tricep extensions 10-15-20-20 5x1 sets | seated chest press machine 120-120-135-135 5x1 sets, 150-165-180-195 3x1 sets-rest
Calves seated calf raise 3x45lb 5x1 sets-rest

Wed Oct 21

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35-37.5-37.5-37.5 5x1 sets | lateral raise 25-25-25-25 5x1 sets | face pull 40-40-40-40 5x1 sets rest | side lateral 7.5-7.5-10-12.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-10-15-15 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets

* felt just as strong as yesterday morning.

noon
Squats 315-365-405-495#27
Rows one arm rows mid 37.5-40-40-40 5x1 sets | upright rows 25-27.5-30-30 5x1 sets | side lateral 7.5-7.5-10-12.5 5x1 sets | pulldown 50-50-60-60 5x1 sets
Tricep one arm standing cable tricep extensions 15-15-20-20 5x1 sets | seated chest press machine 120-120-135-135 5x1 sets
Calves seated calf raise 2x45lb-3x45lb-3x45lb 5x1 sets

* 495 not as quick as yesterday. still not a back breaker.

495@204bw
<a href="http://www.youtube.com/watch?v=91cudJdLn98" target="_blank">http://www.youtube.com/watch?v=91cudJdLn98</a>

late afternoon at home
Shoulders reverse grip incline bench 135-135-155-155 5x1 sets, 175-185 3x1 sets, 205-225 2x1 sets
Tricep standing cable tricep extension 10-10-15-15 5x1 sets

Thur Oct 22

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35-37.5-40-40 5x1 sets | upright rows 25-25-25-25 5x1 sets | face pull 40-40-40-40 5x1 sets rest | side lateral 7.5-7.5-10-12.5 5x1 sets rest
Tricep one arm standing cable tricep extensions 10-15-15-20 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

* had a good 2hr lunch break nap and was able to do a quick morning workout. felt strong. back not fatigued with all the heavy bench press but its too early to say.

noon
Squats 315-365-405-475#83
Rows one arm rows mid 37.5-40-42.5-42.5 5x1 sets | upright rows 25-25-25-25 5x1 sets | face pull 40-40-40-40 5x1 sets rest | side lateral 10-10-12.5-12.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-15-20-20 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

* 475 felt like a routine 455 top set. could have done a challenging 495 but don't want to burn out on the work half of the week

late afternoon
Squats 315-365-405-455x1
Rows one arm rows mid 37.5-40-42.5-42.5 5x1 sets | upright rows 25-25-30-30 5x1 sets | face pull 40-40-40-40 5x1 sets rest | side lateral 10-10-12.5-12.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-15-20-20 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

Fri Oct 23

morning
Squats 315-365-405-455x1
Rows one arm rows mid 35-37.5-40-40 5x1 sets | upright rows 25-25-30-30 5x1 sets | side lateral 7.5-7.5-10-12.5 5x1 sets rest
Tricep one arm standing cable tricep extensions 10-15-15-20 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

noon
Squats 315-365-405-475#84
Rows one arm rows mid 35-45 5x1 sets | upright rows 25-35 5x1 sets | face pull 30-40 5x1 sets
Tricep one arm standing cable tricep extensions 10-25 5x1 sets | seated chest press machine 120-120-120-120 5x1 sets rest

* doing the light-medium exercises without counting the total sets anymore. i jump from one hand to the other hand, then to the next movement without stopping. not rushing but no breaks aside from little water sips and reconfiguring the cable station. i rotated with 4 movements today and did them for almost  40 mins. did not even sweat. all paused reps with full ROM.

late afternoon at home
Inclined Bench Press close grip 135-155-175-185-185, 135-135 5x1 sets
Rows one arm rows 35-47.5 5x1 sets | upright rows 25-40 5x1 sets
Tricep one arm standing cable tricep extensions 10-25 5x1 sets

Sat Oct 24

morning
Squats 315-365-405-455x1
Rows one arm rows mid 37.5-40 5x1 sets | upright rows 37.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-15-15 5x1 sets

noon
Squats 315-365-405-475#85
Rows one arm rows mid 37.5-42.5 5x1 sets | upright rows 37.5-42.5 5x1 sets
Tricep one arm standing cable tricep extensions 10-20 5x1 sets

late afternoon at home
Incline close grip bench 135-135-185-185 5x1sets
Rows one arm rows mid 40-40-40-40 5x1 sets | upright rows 40-40-40-40- 5x1 sets
Tricep one arm standing cable tricep extensions 10-10-15-15 5x1 sets, one arm tricep pulldown 15-15-15-15 5x1 sets