Adarq.org

Jul 29 - Aug 4 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

(x) = clusters of rep numbers with sub 60 sec rest to complete 1 big set.

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

Jul Week 1 of 5

Sun Jul 29

afternoon
Squats 315-365-405, 225x20 (10s)
Shoulders smith machine inclined press 185 20x2 (5s), 135 20x1 sets
Rows seated cable row machine 240-255(10s) 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1(10s) sets

Mon Jul 30

morning
Squats 315-365-405, 225x20 (10s)
Shoulders smith machine inclined press 185 20x1 (8-4s)
Rows seated cable row machine 240-255-270(10s) 20x1 sets
Calves seated calf raise soleus  3x45lb 20x2 sets

aftenoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x1 (10-5s), 205 10x1 sets (5s)
Rows seated cable row machine 255 20x2 sets, 270 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Tue Jul 31

morning
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x2 (8-4s)
Rows seated cable row machine 255 20x2 sets | one arm cable upright row 40 20x2 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x1 (8-4s), 135 20x1
Rows seated cable row machine 255 20x2 sets | one arm cable upright row 40 20x2 sets
Calves seated calf raise soleus  3x45lb 20x2 sets

Wed Aug 1

morning
Squats 315-365-405, 225x20 (10s)
Shoulders smith machine inclined press 185 20x2 (10-5s), 135 20x1 sets
Rows seated cable row machine 255-270 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

* did not feel like doing 225x20 straight for 3 consecutive workouts. making progress with my inclined smith pressing. once i get to 185 12-4s, i will go up to 205 and start 8-4s again.  thats 8 reps, little rest then 4 reps til i get to 20.

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x1 (10-5s), 135 20x1 sets
Rows seated cable row machine 270 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Thur Aug 2

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x1 (10-5s), 135 20x1 sets
Rows seated cable row machine 270 20x1 sets | one arm cable upright rows 80 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets
 
Fri Aug 3

afternoon
Squats 315-365-405, 225x20
Shoulders smith machine inclined press 185 20x1 (10-5s), 135 20x1 sets
Rows seated cable row machine 270 20x1 sets | one arm cable upright rows 80 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets
 
* same exact thing as yesterday.

Sat Aug 4

afternoon
Squats 315-365-405, 225 20x1 sets, 20x1 (10s) sets
Shoulders smith machine inclined press 185 20x2 sets (8-4s)
Rows seated cable row machine 270-285 20x1 sets | one arm cable upright rows 40-50 20x1 sets
Calves seated calf raise soleus  3x45lb 20x2 sets

Jul 15-21 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 202lb

Jul Week 3 of 4

Sun Jul 15

morning
Squats 315-365-405, 315x3 
Shoulders seated overhead press machine 110 20x3 sets | standing ohp trap bar 65 20x1 sets, 85 20x1 sets
Rows one arm cable upright rows 30 20x4 sets, 40 20x1 sets 
Calves seated calf raise soleus  3x45lb 20x2 sets

afternoon
Squats 315-365-405, 315x3 
Shoulders seated overhead press machine 110 20x2 sets
Rows one arm cable upright rows 40 20x3 sets | one arm cable row low pull 75 20x2 sets 
Calves seated calf raise soleus  3x45lb 20x2 sets

Mon Jul 16

morning
Squats 315-365-405, 315x1 
Shoulders seated overhead press machine 110 20x2 sets 
Rows one arm cable upright rows 40 20x2 sets 50-60 20x1 sets each | one arm cable row high pull 75 20x2 sets
Calves seated calf raise soleus  3x45lb 20x2 sets
Lower Back smith machine RDL 135-185-225 20x1 sets each

afternoon
Squats 315-365-405, 315x1 
Shoulders seated overhead press machine 110-130-150 20x1 sets   
Rows one arm cable upright rows 40 20x1 sets, 50 20x2 sets
Calves seated calf raise soleus  3x45lb 20x2 sets, 4x45lb 20x1 sets
Abs weighted cable situps 25-30 5x1 sets

Tue Jul 17

morning
Squats 315-365-405, 315x1 
Shoulders seated overhead press machine 150 20x2 sets, 110 20x1 sets 
Rows one arm cable upright rows 40 20x2 sets | one arm cable row low pull 75 20x2 sets | seated cable row high pull 100 50x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405 
Shoulders seated overhead press machine 150 20x2 sets, 110 20x1 sets 
Rows one arm cable upright rows 40 20x2 sets | one arm cable row low pull 75 20x2 sets
Calves seated calf raise soleus  3x45lb 20x2 sets

* squats feeling very strong already after a few days of no overhead pressing. might go for 435 tmrw if i still feel this fresh. skipped the backoff for more recovery.

Wed Jul 18

morning
Squats 315-365-405
Shoulders seated overhead press machine 150 20x2 sets, 110 20x1 sets 
Rows one arm cable upright rows 40 20x2 sets, 50 20x2 sets | one arm cable row low pull 75 20x1 sets | seated cable row high pull 100 50x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

afternoon
Squats 315-365-405
Shoulders seated overhead press machine 150 20x2 sets 
Rows one arm cable upright rows 50 20x1 sets | one arm cable row low pull 75 20x2 sets

Thur Jul 19

afternoon
Squats 315-365-405
Shoulders smith machine close grip decline bench  135-185 20x1 sets 
Rows one arm cable upright rows 50 20x1 sets | one arm cable row low pull 75 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Fri Jul 20

afternoon
Squats 315-365-405
Shoulders smith machine close grip decline bench  185-205 5x4 sets 
Rows one arm cable upright rows 50 20x1 sets | one arm cable row low pull 75 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Sat Jul 21

afternoon
Squats 315-365-405, 315x1
Shoulders seated shoulder press machine 110 20x2 sets
Rows one arm cable upright rows 50 20x1 sets | one arm cable row low pull 75 20x1 sets
Calves seated calf raise soleus  3x45lb 20x1 sets

Jul 1-7 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 202lb

Jul Week 1 of 4

Sun Jul 1

morning
Squats 315-365-405, 315 20x1 (5s) sets
Shoulders standing bb press 135 20x3 sets | 95 20x1 sets
Rows seated cable rows wide grip neutral high pull 160 20x1 sets, 100 50x1 sets | seated one arm cable rows low pull 75 20x2 sets each
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets
Neck neck curls 150 rest
Spinal Erectors RDL 135 10x2 sets

afternoon
Squats 315-365-405, 315 20x1 (10-5-5) sets
Shoulders standing bb press 135 20x3 sets | 95 20x1 sets
Rows seated cable rows wide grip neutral high pull 100 50x1 sets | seated one arm cable rows low pull 75 20x3 sets each
Calvesseated calf raise soleus 2x45lb+25lb 20x1 sets
Neck neck curls 150 rest
Spinal Erectors RDL 135 10x2 rest

Mon Jul 2

morning
Squats 315-365-405, 315 20x1 (5s) sets
Shoulders standing bb press 135 20x2 sets | 95 20x2 sets
Rows seated one arm cable rows low pull 75 20x2 sets | seated cable rows wide grip neutral high pull 100 50x2 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 10x2 sets, 185 10x2 sets, 225 5x1 sets

* did my rounded back stiff leg DL on the smith. form felt good. stood on top of the bench for full ROM. lowered back until it touched my shoes.

afternoon
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 sets | 95 20x2 sets
Rows seated one arm cable rows low pull 75 20x3 sets | seated cable rows wide grip neutral high pull 160 20x1 sets
Calvesseated calf raise soleus 2x45lb+25lb 20x2 sets
Spinal Erectors smith RDL rest

Tue Jul 3

morning
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 (12-4-4) sets | 95 20x1 sets
Rows seated one arm cable rows low pull 75 20x3 sets | seated cable rows wide grip neutral high pull rest
Calvesseated calf raise soleus 2x45lb+35lb 20x2 sets, 3x45lb 20x1 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 rest

afternoon
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 (12-4-4) sets | 95 20x1 sets
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x4 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 rest

Wed Jul 4

morning
Squats 315-365-405, 315 10x1 sets
Shoulders standing bb press 135 20x3 (12-4-4) sets | 95 20x1 sets
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x3 sets, 100 50x1 sets
Calvesseated calf raise soleus 3x45lb 20x2 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 rest
 
* skipping the neck curls for a while now. i don't want to over stress my neck/traps area. the volumes of ohp is wrecking my traps too. nothing broken. just fatigue.

afternoon
Squats 315-365-405, 315 5x1 sets
Shoulders standing bb press 135 20x3 (12-4-4) sets | 95 20x1 sets
Rows seated one arm cable rows low pull 75 20x3 sets | seated cable rows wide grip neutral high pull 160 rest
Calvesseated calf raise soleus 3x45lb 20x1 sets
Neck neck curls 150 rest
Spinal Erectors smith RDL 135 rest

Thur Jul 5

morning
Squats 315-365-405 
Shoulders standing bb press 135 20x2  | 95 rest
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x2 sets, 100 rest
Calvesseated calf raise soleus 3x45lb 20x2 sets
Spinal Erectors smith RDL 135 rest

* worked the holiday but got home a little early. took a long hot shower and i did not feel tired at all. decided to do another workout without a nap in between. the 405 was a lot heavier than usual as expected but nothing back breaking or regretful. the other lifts did not feel the lack of sleep. kept it to 2 sets without the volume backoffs.

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3  | 95 rest
Rows seated one arm cable rows low pull 75 20x2 sets | seated cable rows wide grip neutral high pull 160 20x1 sets
Calvesseated calf raise soleus 3x45lb 20x2 sets
Spinal Erectors smith RDL 135 rest

Fri Jul 6

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x3 (12-4-4)  | 95 20x1 sets
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x3 sets | cable upright rows 50 5x4 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets
Spinal Erectors smith RDL 135 rest

Sat Jul 7

afternoon
Squats 315-365-405, 315x3 
Shoulders standing bb press 135 20x2 (12-4-4)  | 95 20x1 sets
Rows seated one arm cable rows low pull 75 rest | seated cable rows wide grip neutral high pull 160 20x2 sets | cable upright rows 50 5x2 sets, 60 5x1 sets, 70 50x2 sets, 50 10x2 sets
Calvesseated calf raise soleus 3x45lb 20x1 sets
Spinal Erectors smith RDL 135 rest

Quote from: LBSS on June 10, 2018, 11:10:35 am

the callous in the middle of your shoulders reminds me of the guys here who have a callous on their forehead from constant zealous prayer. praying with the barbell.

that's an incredible way of looking at it. fits perfectly in this scenario as well.

also, anyone else notice kingfish's back looks ridiculous?

gotta row to grow. 

edit.. i have a phd on natty back gains by now.  most comfortable form + heaviest weights possible + full ROM + high reps = gains.

those massive backs built while on AAS are stupidly easy compared to natty training. you could be air rowing and still make better gains.

Quote from: Kingfish on June 12, 2018, 09:59:18 am

Quote from: LBSS on June 12, 2018, 06:44:14 am

you ever think about slimming down and doing a bb competition?

no. i'm still not able to convince myself that there is a healthy way to use AAS. natty dont place in any shows. 

even natty shows?

no such thing. 

the leaner i get, the worst it looks. creams and light polishing helps but after i while of not keeping up the skin routine, black mark catches up. too lazy now.

June 3-9 , 2018

Full Squats - Paused - Maintenance
455 #229 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198lb

May Week 1 of 4

Sun June 3

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows seated cable rows wide grip neutral mid rows 180 20x2 sets, 195 20x2 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 rest
Forearms wrist curls 20x1 sets

Mon June 4

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x4 sets | weighted dips rest
Rows trap bar rows with resets 155 5x2 sets, 205 3x1 sets, 175 20x2 sets, 185 20x2 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x3 sets
Forearms wrist curls rest

* don't like how fast my lowerback tires whenever i use anything 180lb+ on the cable rowing. did rows this morning using the trap bar and pulled with resets (pendlay). i can go a lot heavier with these and not tire the stabilizing muscles. there is only one trap bar at this gym. i can do them at 3am but might not get lucky on the afternoons.

rowing and neck gains. bw 198. still not very fat.


afternoon
Squats 315-365-405, 275 10x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows trap bar rows with resets 185 20x1 sets, 205 20x2 sets | lat pulldown high row wide grip neutral 160 20x3 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x2 sets
Forearms wrist curls rest

Tue June 5

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | one arm db overhead press 35 20x2 sets 
Rows trap bar rows with resets 205 20x4 sets | lat pulldown high row wide grip neutral 160 20x2 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x2 sets
Forearms wrist curls rest

* i dont like how i'm exerting a lot of effort to get to 20 reps on the trap bar rowing (w/ resets).lol. i got to 4 sets of 20s and i still say it. it might be a better idea to use the trap bar rowing as max strength movement and lower the reps while adding more weight. il use the cable horizontal rowing as the backoff volumes. will do more of the 20s because i just started with the movement and this simply could be the adapting pains.
* i like doing weighted dips but they tire my shoulder pressing quickly. the shoulder press machine stacks out at 165lb. i'm at 130. with the same idea using one movement as max strength and the other for volumes - my pushing could look like heavy weighted dips + db overhead pressing. dont really like the smith bench pressing because of the crushing pain and potential lowerback strain. not to mention i got a squashed a little (thanks pins) by 275 on the smith a few months back because i lost grip on my left hand even with the straps.

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders standing bb press 95 20x5 sets 
Rows trap bar rows with resets 205 20x4 sets | lat pulldown high row wide grip neutral 100 50x1 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 rest
Forearms wrist curls rest

* back to bb overhead pressing. gym busy and my seated shoulder machine was taken. i don't think il eventually strain my lowerback this time as long as i do i reset after the reps slow down. doing them at the 15th rep mark. movement felt very good.

Wed June 6

morning
Squats 315-365-405, 315 3x1 sets
Shoulders standing bb press 95 20x4 sets 
Rows seated cable row wide grip neutral 180 20x4 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 20x3 sets
Forearms wrist curls rest
Spinal Erectors trap bar RDL 155 5x3 sets, 205 5x2 sets

* thought about doing more trap bar rows with resets but changed my mind because i can't maintain this exercise daily. too much wear and tear. did spinal erectors instead since i already loaded the bar. fixed leg deads, feet elevated on 3x45lb plates for full ROM. will slowly add volume and keep to a light-moderate heavy weight and go for 20s.

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders standing bb press 95 20x1 sets, 105 20x3 sets
Rows seated cable row wide grip neutral 180 20x4 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x1 sets
Forearms wrist curls rest
Spinal Erectors RDL 105 10x2 sets

Thur June 7

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders standing bb press 95 20x2 sets, 105 20x2 sets
Rows seated cable row wide grip neutral 180 20x4 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 rest
Forearms wrist curls rest
Spinal Erectors RDL 105 5x2 sets, 145 5x2 sets, 205 5x2 sets,

Fri June 8

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders standing bb press 100 20x4 sets
Rows seated cable row wide grip neutral 180 20x4 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x2 sets
Forearms wrist curls rest
Spinal Erectors RDL 100 5x1 sets

Sat June 9

morning
Squats 315-365-405, 315 3x1 sets
Shoulders standing bb press 95 20x6 sets
Rows seated cable row wide grip neutral 180 20x2 sets | seated cable rows one arm high pull 60 20x4 sets, 70 20x2 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x4 sets
Forearms wrist curls rest
Spinal Erectors RDL 95 5x2 sets, 145 5x2 sets, 95 10x2 sets

* lost 1 strap and was struggling to get the 180lb rowing to 20s. had to reset at 14 because my grip was fried. did one arm instead and form felt a lot better. might go back again to single arm rowing.

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders standing bb press 95 20x5 sets
Rows seated cable rows one arm high pull 75 20x4 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 20x4 sets
Forearms wrist curls rest
Spinal Erectors RDL 95 10x2 sets, 145 10x1 sets
 
 

lebrons greatness.. killed by dumbass teammate