June 3-9 , 2018Full Squats - Paused - Maintenance455 #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 4Sun June 3afternoon
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 4morning
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 5morning
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 6morning
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 7afternoon
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 8afternoon
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 9morning
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
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