Adarq.org

Oct 11-16,2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #80 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Oct Week 2 of 4

Sun Oct 11

morning
Squats 315-365-405-455x1
Tricep standing cable tricep extension 80lb 10x4 set
Rows one arm cable rows 25-40-40-50 10x1 sets each

* squats gets a bit harder whenever i use multi 10 reps on the other little exercises. i did it again. will take it easy on the noon routine

noon
Squats 315-365-405-425x1
Tricep standing cable tricep extension 80lb 10x1 set

* will keep the mid workout at 425 so i can overshoot better in the afternoon. getting very consistent on the tricep isolation work. standing double hand using a the ropes feel very good.

late afternoon
Squats 315-365-405-455x1
Tricep standing cable tricep extension 80lb 10x2 set
Rows one arm cable rows 50 5x4 sets each
Calves 3x45lb 10x1 sets

* not recovered enough.

Mon Oct 12

morning
Squats 315-365-405-455x1
Tricep standing cable tricep extension 60-80-80 10x1 set
Rows one arm cable rows 30-35 10x1 sets each
Shouders seated chest press 120-135 10x1 set

noon
Squats 315-365-405-425x1
Shouders reverse grip bench press 135 5x2 sets

late afternoon
Squats 315-365-405-475#77
Tricep bw dips 5x2 sets
Rows one arm cable rows 40 10x2 sets
Shouders seated chest press 120-135 5x2 set | reverse grip bench press 135 5x2 sets

Tue Oct 13

morning
Squats 315-365-405-455x1
Tricep standing cable tricep extension 60 10x2 set
Rows one arm cable rows 30-35 5x2 sets each
Shouders seated chest press 120 5x2 set

noon
Squats 315-365-405-475#78
Tricep standing cable tricep extension 60 10x2 set
Rows one arm cable rows 30-40 5x2 sets each
Shouders seated chest press 120 10x2 set
Back bw chins 5x2 sets
Shouders seated chest press 120 10x2 set
Shouders db press reverse grip 75 10x1 sets
Calves seated calf raises 3x45b 10x2 sets

* very strong already at noon. got a smooth 475. the deload on the other lifts worked. had to stop myself from doing more sets even though the movements are still feeling good. did more variety of exercises instead.

late afternoon
Squats 315-365-405-455x1
Tricep standing cable tricep extension 60 10x2 set
Rows one arm cable rows 30-40 5x2 sets each
Tricep bw dips 5x2 sets
Back bw chins 5x2 sets

Wed Oct 14

morning
Squats 315-365-405-455x1
Tricep standing cable tricep extension 60 10x4 set
Rows one arm cable rows 35 5x4 sets each
Calves seated calf raises 3x45b 10x1 sets

noon
Squats 315-365-405-475#79
Tricep standing cable tricep extension 60 10x3 set, 20x1 set
Rows one arm cable rows 35 10x4 sets each
Calves seated calf raises 3x45b 10x1 sets

* still strong already. the less intensity on the other things is working. bw a little bit up to 200-202. i still get down to 198-200 empty in the morning before my first preworkout 200kcal mini meal.
* will lift again at 5-530pm but will do this at home. the peak hours at the gym creates a long wait line outside because of the 10% limited capacity. 50 people only so people are asked to wait until someone comes out. did both 475 noon lifts at the gym.

late afternoon home
Squats 315-365-405-455x1
Front bw dips 10x2 sets
Back bw chins 5x2 sets

Thur Oct 15

noon home garage
Squats 315-365-405-455x1

* not so bad after a long first day of 13hr night work. got 4hr nap and lifted at home after the mini meal (200 kcal). main meal (600 kcal) afterwards. i eat this same combo 4x per day. totals to 3-3.2K depending on how many extra 110kcal protein shakes i drink.

late afternoon gym
Squats 315-365-405-475#80
Front standing tricep extension 60 10x2 sets, 20x1 sets | reverse grip db press 75 10x1 sets | seated chest press machine 120 10x2 sets
Back one arm rows 35 5x2 sets, 20x1 sets | one arm row high pull 40 5x2 sets, 20x1 sets
Calves seated calf raise 3x45lb 10x1 sets

* slept 8-12, then 2-4pm. 2nd workout at 5pm. was very strong. 475 was quick. very close again to 495.

Fri Oct 16

noon home garage
Squats 315-365-405-455x1

late afternoon home garage
Squats 315-365-405-455x1
Shoulders reverse grip bench press 135 10x2 sets
Rows one arm rows 80 10x2 sets
Tricep standing cable tricep extensions 60 10x2 sets, 20x1 sets

* not very strong. need more sleep.

Sat Oct 17

noon home garage
Squats 315-365-405-455x1

* could have continued with my 475 top sets but i went back to doing 10 reps on the little things. not the smartest thing to do but it felt very good at that time. using light-med weight makes the reps feel smoother and smoother the more reps you do. will strictly follow my plan from now.

late afternoon at gym
Squats 315-365-405-455x1
Rows one arm rows 40-50 5x1 sets each
Tricep standing cable tricep extensions 80 5x2 sets
Calves seated calf raise 3x45lb 5x2 sets

Sept 27 - Oct 2,2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #70 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Sept Week 5 of 5

Sun Sept 27

morning
Squats 315-365-405-455x1
Shoulders reverse grip bench press 165 5x2 sets
Back bw chins 5x2
Calves seated calf machine 2x45lb+25lb 5x4 sets

noon
Squats 315-365-405-455x1, 425x1
Calves seated calf machine 2x45lb+25lb 5x4 sets

* don't have calf machine at home so this and the squat is the only thing i have to do at the gym. when i get my bushing oly bar delivered, il only go to gym if i feel like doint calf work, or i get my own seated calf machine when it gets on stock.

late afternoon
Squats 315-365-405-455x1, 405x1
Calves seated calf machine 2x45lb+25lb 5x4 sets

Mon Sept 28

morning
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x2 sets
Shoulders reverse grip bench press 165 5x2 sets

* squats felt very good. did them without rest until the 455. will get 475 later.

noon
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x2 sets

later afternoon
Squats 315-365-405-475#65
Calves seated calf machine 2x45lb+25lb 5x4 sets
Back bw chins 5x2 sets

* thought about a backoff double after the 475 but changed my mind. my coordination is on point with these 3x/day workouts. takes me less than 30mins to get thru the squat and calf routine but i never had to wait for any equipment since the re-opening. i'm doing triceps and chest work with some light one arm pulling at my home gym/cable station.

Tue Sept 29

morning
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x2 sets
Shoulders db press 70 10x1 sets

noon
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x4 sets
Shoulders db press 70 10x1 sets

late afternoon
Squats 315-365-405-475#66
Calves seated calf machine 2x45lb+25lb 5x4 sets
Shoulders db press 70 10x2 sets
Backbw 5x3 sets, 10x1 sets

Wed Sept 30

morning
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x2 sets, 10x1 sets
Shoulders db press 70 10x1 sets

* took the wed night off from work. was not able to get the saturday so this will do. i am less coordinated but stronger in the morning than the noon workout. strongest still in the late afternoons.

noon
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x2 sets
Shoulders db press 70 10x1 sets

later afternoon
Squats 315-365-405-475#67
Calves seated calf machine 2x45lb+25lb 5x2 sets
Shoulders db press 70 10x2 sets
Back bw chins 5x4 sets

* bw 198lb after a 200kcal preworkout mini meal of 1/2 cup rice and 1/2 serving of tilapia fillet. was 196lb empty. still very strong. i could be 495 strong if i try to get a little fatter but as it is right now, things are looking very good. my bearing bar is also shipped and should be delivered shortly. got it from fringesport this time. the americanbarbell order was cancelled because i found out that it was still using bushings.

Thur Oct 1

morning
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 5x2 sets, 10x1 sets
Shoulders db press 70 10x1 sets

noon
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 10x2 sets
Shoulders db press 70 10x1 sets

later afternoon
Squats 315-365-405-475#68
Calves seated calf machine 2x45lb+25lb 10x2 sets
Shoulders db press 70 10x2 sets
Back bw chins 5x1 sets, 10x1 sets

* took a vid of the 475 at this PR 196lb. somebody blocked vid at the worst possible time. i was not 198lb because of the very warm weather here lately in SF. red plates here are 45lb and the blue is 35lb.

475 at 196lb
https://www.facebook.com/messenger_media?thread_id=759433802&attachment_id=744519506131477&message_id=mid.%24cAAAAAC1ECkp7GCSixl05t5-aw_gL

Fri Oct 2

noon
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 10x2 sets
Shoulders db press 70 10x1 sets

later afternoon
Squats 315-365-405-475#69
Calves seated calf machine 2x45lb+25lb 10x2 sets
Shoulders db press 70 10x2 sets, 80 5x2 sets
Back bw chins 5x4 sets

* slept 8am to 12 noon. first workout at 12:30 after my light preworkout meal. still got the 455. ate at 1:30pm and nap again from 2pm to 4:30pm. 2nd workout at 5:30pm after the little preworkout meal again (200kcal fish+1/2 rice). the 475 still felt like a routine lift that i can still do tmrw if i get the same sleep or better.  added more volume of shoulder work.

Sat Oct 3

noon
Squats 315-365-405-455x1
Calves seated calf machine 2x45lb+25lb 10x1 sets
Shoulders db press 70 10x1 sets

late afternoon
Squats 315-365-405-475#70
Calves seated calf machine 2x45lb+25lb 10x2 sets
Shoulders db press 70 10x1 sets
Back bw chins 5x4 sets

Sept 13-19, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Sept Week 2 of 5

caloric excess week 5 of 8. 2900 up to 3400kcal. added chicken tenders.

Sun Sept 13

morning
Squats 315-365-405
Back bw chins 5x2 sets

afternoon
Squats 315-365-405-435x1, 405x2
Back seated cable row 180 5x4 sets
Shoulders bw dips 10x2 sets | db press 70 10x2 sets

* lowered calories to close to 3K. 3.4K adds fat too fast. 

Mon Sept 14

morning
Squats 315-365-405
Back | Front bw chins 10x1 sets | bw dips 10x1 sets

afternoon
Squats 315-365-405-455x1, 405x2
Back seated cable row 180 10x2 sets, 190-200 5x1 sets
Shoulders bw dips 10x1 sets | db press 70 10x2 sets

Tue Sept 15

morning
Squats 315-365-405-425
Back | Front bw chins 10x1 sets | bw dips 10x1 sets

afternoon
Squats 315-365-405-455x1, 405x3
Back seated cable row 180 10x2 sets
Shoulders bw dips 10x1 sets | db press 70 10x2 sets

Wed Sept 16

morning
Squats 315-365-405-425
Back | Front bw chins 5x2 sets | bw dips 10x1 sets, close grip bench press 95-115 10x1 sets, 135 5x2 sets

Squats 315-365-405-435x1, 405x2
Back seated cable row 180 10x2 sets, 190 5x2 sets
Shoulders db press 70 10x2 sets, 80 5x2 sets

* been squatting consistently stronger after all the fatigue from the 225+ of benching wore off. the db press is doing a good job of thickening my front delts with adding fatigue to my back. the dips take care of the triceps. i have no heavy db at home so i had to go with the bench press for the shoulders. focusing on moving the bar down to my mid section with elbows to the side. need to use the lowest weight than can get the job done so i don't tense my back.
* 405x3 added some fatigue. coordination was good. legs not very strong. 

Thur Sept 17

afternoon at home
Squats 315-365-405-455x1, 405x2
Back bw chins neutral bw 10x2 sets
Shoulders close reverse grip bench press 135 5x2 sets

* yey. got 455 at my home gym. skipped the fight-club gym because i wanted to get more sleep for this 4-night work week. my appointment at that gym is 2-3:30pm which gets me only a 4hr + 1.5hr day time sleep. i take a nap after i get back home. i can only go 405-425-455 at home with the bumpers i have. 435 would be nice today but still got 455 without a lowerback punishing grind.
* reverse grip on the bench press for healthier shoulders and elbows. i feel strongest pulling with the palm up grip so why not push the same way.

Fri Sept 18

afternoon at home
Squats 315-365-405-455x1, 405x2
Back bw chins neutral bw 10x2 sets
Shoulders close reverse grip bench press 135 10x2 sets, 185 5x1 sets

* back to back 455 on the work side of the week. the warmup up to 405 felt easier and more explosive than yesterday but the 455 moved slower.
* my caloric excess plan has to stop. there is no way i'm getting into the mid 200 without being fatter. maintain 198-202 indefinitely and get 475 on very good days.
 
Sat Sept 19

afternoon
Squats 315-365-405-435x1, 405x2
Back seated cable rows 180 5x4 sets
Shoulders close reverse grip bench press 135 10x4 sets

is your garage surface flat?

yes thankfully. does not drain down last time i pressure washed it. 

How much did all that kit set you back? 

price with freight shipping
$300 adjustable bench
$870 colored bumper plates
$1860 cable station
$305 olympic bar
$240 squat stand
_____
~$3,540 shipped

not the top tier equipment manufacturer but repfitness  got very good reviews and is best for the price range. the squat stand from titan is well built. will post pics once all is set.

Aug 16-22, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

bw 198-202lb calorie at maintenance 2600-2900kcal/day

workout template
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest db press 70-80 10x1 sets

Aug Week 3 of 4
caloric excess week 1 of 8. 2900 up to 3400kcal. added chicken tenders.

Sun Aug 16

afternoon
Squats 315-365-405-455x1
Back seated cable rows 155-165-175x5, 145 10x2 sets | one arm upright row 30-35 10x2 sets each | seated face pull 30 10x2 sets, 40 10x1 sets, 50x5
Chest Press db press 70-80 10x1 sets, 70 10x2 sets
Abs cable situps 30 rest

Mon Aug 17

afternoon
Squats 315-365-405-455x1
Back seated cable rows 155-165-175-190x5, 145 10x2 sets | one arm upright row 40-45-50x5, 35 10x2 sets
Chest Press smith flat bench press 135-185-205x5, 225-245x3, 185 10x2 sets

* going back to my tried and tested ramping up then doing backup volumes afterwards. the 10x4 is not sustainable daily. i'm accumulating fatigue faster than i'm recovering.  limit the 10s to double sets only.

Tue Aug 18

afternoon
Squats 315-365-405-435x1
Back seated cable rows 155-165-175-190x5, 145 10x2 sets | one arm upright row 40-45-50-55x5
Chest Press smith flat bench press 185x5 205-225-245x3, 185 10x2 sets

* this 435 feel like a routine 455 if i was using a platform. im happy keeping top set to this at this gym. my home gym equipment slowly arriving now. i have a rep fitness oly bar, a titan fitness garage squat rack.. some rep fitness bumper plates. i also spent good money for a cable functional trainer FT-3000 from repfitness.
 
home gym status:
i have the following delivered/shipped or ordered pending shipping.

1x bearing oly bar


cable station


FID (flat-incline-decline) bench


colored bumper plates up to 500lb blues and change


garage squat rack - titan T3 space saving.
link since i can't figure out pic from pinterest. https://www.titan.fitness/racks/power-racks/t-3-series/t-3-series-tall-space-saving-racks/SSRT3UP-SSRT3.html

majority of what i need is already taken care off. some things that would be nice to have - dumbell set, dumbell holder on the rack (this will prevent most db setup injuries), a DIY lifting platform. still need to order oly plate storage attachment and cable attachments but thats about it. i'm ready for indefinite shelter in place now.

Wed Aug 19

afternoon
Squats 315-365-405-455x1
Back seated cable rows 155-165-175x5, 175 5x2 sets | one arm upright row 50-55-60x5, 60 5x2 sets
Chest Press smith flat bench press 185x5 205-225-245x3, 245 3x2 sets

* i lied. don't even have the mental drive to use 10x2 backoff sets even if the weights are moderate-heavy. it will not be so mentally tiring if i use a light-medium weight but i believe that using a very light intensity for metabolic reps don't really benefit a natty lifter at all.

Thur Aug 20

afternoon
Squats 315-365-405-455x1
Back seated cable rows 165x5 175 5x4 sets | one arm upright row 50 5x2 sets
Chest Press smith flat bench press 185x5, 225 3x4 sets, 245 3x1 sets

Fri Aug 21

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 5x4 sets | one arm upright row 50-60 5x2 sets
Chest Press smith flat bench press 225 5x4 sets

* did not notice but i wore a different sweat pants. looks the same but my squat sweat pants are loose and don't give any resistance. this one threw my form a bit. could have 455 but form was not smooth when my pants are don't fit right.

Sat Aug 22

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x4 sets | one arm upright row 60x5 sets
Chest Press smith flat bench press 225 5x4 sets, 245x5

Aug 9-15, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

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

bw 198-202lb calorie at maintenance 2600-2900kcal/day

workout template
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets | seated chest press machine 190-210 5x2 sets each

Aug Week 2 of 4

Sun Aug 9

afternoon - home gym routine
Squats 225-315-365-415
Legs knee high single leg step ups bwx5
Back one arm db row 30lb 20x2 sets | one arm db side laterals 15lb 20x2 sets | one arm db front raise 15lb 20x2 sets

* used a friends garage gym and got a good squat workout in. formal gym start tmrw and don't want to have a crappy first day so i asked a friend for a few mins to get my legs firing right. form still felt very coordinated. stopped only at 415 because i don't want to go too heavy too soon. i could have used more.
* used 415 because plates in kilos.

Mon Aug 10

afternoon
Squats 315-365-405-455x1
Back seated cable rows 140 5x2 sets | one arm upright row 30 10x2 sets
Chest Press smith machine inclined press 135x5, 185x3, 205 3x2 sets | db press 40-50 10x1 sets each

* 455 was heavy but doable. legs were strong. midback not as solid as i wanted. will burn out if this rep feels like this again for the new few days.

Tue Aug 11

afternoon
Squats 315-365-405-435x1
Back seated cable rows 140 10x4 sets | one arm upright row 30-35 10x2 sets each
Chest Press db press 50-60-70-80 10x1 sets each

* starting to like the db press movement because of better full ROM feel. fight-club gym now has a 28mm bearing bar. squat feels better but still not as strong. lifting on a wood platform adds to my lift. just like bball in a wood count gets you better vertical than concrete. the floor recoils energy back.
* changed rep ranges to fit a 1x per day workout routine. 5s not going to cut it anymore. drop weight and increase volumes to 10 reps. quality reps comes first so weight has to go down. back rowing felt very good again using the fancy mag grips. my oly bar shipped already from repfitness. waiting on inventory of adjustable bench, db set and bumper plates and i'm ready for shelter in place.

Wed Aug 12

afternoon
Squats 315-365-405-455x1
Back seated cable rows 130 10x4 sets | one arm upright row 30 10x4 sets each
Chest Press db press 50-60-70 10x1 sets, 60 10x2 sets
Abs cable situps 30 10x1 sets

* this 455 felt like a routine 475 top set in the commercial gym. the floor gives me about that much advantage. this small gym is thin gym black pads on concrete.

Thur Aug 13

afternoon
Squats 315-365-405-455x1
Back seated cable rows 130 10x4 sets | one arm upright row 30 10x4 sets each
Chest Press db press 50-60-70-80 10x1 sets
Abs cable situps 30 10x2 sets

Fri Aug 14

afternoon
Squats 315-365-405-440x1
Back seated cable rows 130 10x4 sets | one arm upright row 30 10x4 sets each | seated face pull 20 10x4 sets
Chest Press db press 50-60-70-80 10x1 sets, 90 5x1 sets
Abs cable situps 30 rest

* saw the 2.5lb plates on the rack and put it on the final set. it felt so much heavier than a 435. il leave the little disc out next time. i'm not as strong because of incomplete sleep. db press with 90lb was not so bad but will not go heavy often on db. too much chance to hurt yourself. the pressing part is not the issue. the setup has so many room for careless error than can cause injury. lowerback a little fatigued from the cable situp yesterday so i skipped it today.
* face pulls with the spiral grips were awesome and hits the mid-mid back on the right places. the rows are a bit lower portion of the mid back.

Sat Aug 15

afternoon
Squats 315-365-405-435x1
Back seated cable rows 130 10x4 sets | one arm upright row 30-35 10x2 sets each | seated face pull 30 10x4 sets, 40 10x2 sets, 50 10x1 sets
Chest Press db press 50-60-70-80 10x1 sets, 70 10x2 sets
Abs cable situps 30 rest

July 26 - Aug 1, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 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 13

BW 194-198lb

July Week 5 of 5

Sun July 26

morning
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

* recovered from the 475x1 12hrs ago. 455 was not very strong but not a grinder. will be stronger later but probably not 475 strong.

noon
Squats 315-365-405-475#59
Back seated cable rows 160 5x4 sets each | one arm upright row 30 5x4 sets each
Chest Press smith machine 245 5x4 sets

night
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 35-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

Mon July 27

morning
Squats 315-365-405-455x1
Back seated cable rows 150-160 5x2 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

noon
Squats 315-365-405-455x1
Back seated cable rows 150-160 5x2 sets each | one arm upright row 30-40 5x2 sets each, 50x5
Chest Press smith machine 245 5x4 sets

* could have 475 but don't want to be too greedy and hurt myself doing too much too soon.

late afternoon
Squats 315-365-405-475#60
Back seated cable rows 160 5x4 sets each | one arm upright row 30-40 5x2 sets each

* 405 too explosive. had to go 475. went up without tiring anything. chest press skipped because someone was camping on the only portable bench. i would have done 3 workouts a day if i knew about this gym sooner. i could bike to gym if i wanted too. 

Tue July 28

morning
Squats 315-365-405-455x1
Back seated cable rows 150 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

* very rare morning workout this year that i blasted thru the warmup singles to 405 without stopping. 3-5mins later for the 455. the lowered intensity on the other lifts are benefiting the squat.

noon
Squats 315-365-405-475#61
Back seated cable rows 150 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

* did the 475 early today but i know i exerted more than i usually do.

afternoon
Squats 315-365-405-455x1
Back seated cable rows 150 5x4 sets each | one arm upright row 30-35 5x2 sets each

Wed July 29

morning
Squats 315-365-405-455x1
Back one arm upright row 30-35 5x2 sets each
Chest Press seated chest press machine 105x5, 120-135-150-165-180-195-210x3, 210 3x2 sets

* skipped the smith machine and used a seated chest press for my pressing to minimize fatigue. would be 5th straight day of 475 when i get it later.

noon
Squats 315-365-405-475#62
Back seated cable rows 150 5x4 sets each | one arm upright row 30 5x4 sets each
Chest Press seated chest press machine 195 5x4 sets

late afternoon
Squats 315-365-405-455x1
Back seated cable rows 150 5x4 sets each | one arm upright row 30-35 5x2 sets each
Chest Press seated chest press machine 195-210 5x2 sets each

* everything is working very well right now. all i need to do is not screw it up.
* and now all goes to shit this coming weekend. our san mateo county will be back on shutdown so gyms will have to close. back up gym 1x/day again. 

Thur July 30

morning
Squats 315-365-405-455x1
Back one arm upright row 30-35 5x2 sets each
Chest Press seated chest press machine 195 5x4 sets

noon
Squats 315-365-405-455x1
Back one arm upright row 30 5x4 sets, 35 5x1 sets
Chest Press seated chest press machine 195 5x4 sets, 210 5x1 sets

late afternoon
Squats 315-365-405-475#63
Chest Press seated chest press machine 195 5x4 sets, 210 5x1 sets

* modified schedule from work so have time to enjoy gym. tmrw most likely the last day of the commercial gym again due to spikes in covid. when i get 475 again tmrw, it will be a good 475 for a week straight milestone at 198lb. i could have deloaded and went for the 495 but i can feel my lowerback get beat slowly by the 475 already. the 495 can cause big fatigue/damage even with good form. il get a 495 but for the rest of the recovery time struggle with 405. i did it the more consistent way with better loading on average.

Fri July 31

morning
Squats 315-365-405-475#64
Back one arm upright row 30 5x4 sets, 35-40-45-50 3x1 sets each
Chest Press seated chest press machine 195 5x4 sets, 210-225-240-255-270 3x1 sets each

* most likely the last day of the commercial gym until it gets better again. the 405 was a bit stronger for a morning workout. don't want to end up rushing or waiting long for the platform later when all shows up so i did the 475 on a morning. this is a 3-hr nap from yesterdays 475. not very strong but not a crawl. 

noon
Squats 315-365-405-455x1
Back one arm upright row 30 5x4 sets
Chest Press seated chest press machine 195-210 5x2 sets each

Sat Aug 1

morning
Squats 315-365-405-475#65
Back one arm upright row 30-35 5x4 sets each, 40 5x1 sets
Chest Press seated chest press machine 195-210 5x4 sets each, 240 5x1 sets

* a little over 4hr sleep from 5-9am and found out the gyms did not close yet. was not as rested as i would like coming from a previous workout with high volumes. will lift later if they are still open after a good rest.

afternoon
Squats 315-365-405-455x1
Back one arm upright row 30x4 sets | seated cable row 140 5x4 sets
Chest Press seated chest press machine 195-210 5x4 sets each, 225-240 5x1 sets each, 255-270 3x1 sets each

* good sleep but not as long as i wanted. 455 was routine but not enough recovery to do 475 twice in a day. the chest press machine in this new gym does not bottom out so i'm enjoying ROM and ease of use. smith works too but takes a lot more effort to setup.