do you recommend feet touching narrow stance full squat?
I think that may have been why i got my right knee to be achy.... I was doing a 225lb super narrow full squat , feet literally touching
thats something i leave for the bodybuilders doing high reps/moderate to low weight with the goals of shaping their quads.
doing that form with heavy weights is taxing the knee area too much. you can do it but dont go too heavy. big guys doing it with little weights and high reps are on metabolic training.
* i showed this exercise a few days ago to 300lb+ samoan beast and my buddy was able to rep 135-150lb for 10 controlled reps. thats a weight most people use for lat pulldown. * i'm using 60lbx5s. 75lbx3 max so far as i'm only doing them for a few weeks only. got a lot of room to improve.
high pull rowing. 180lb fail. i got lifted up. 165lb x10s. <a href="http://www.youtube.com/watch?v=P23rq65hK40" target="_blank">http://www.youtube.com/watch?v=P23rq65hK40</a>
* posterior shoulders work hard on these. dont feel much on the mid back. the mid rowing takes care of that.
* found a way to do the high pull rowing using another setup. i was able to go heavier than 140 because of better leverage on keeping myself planted. did 180 and i was not able to keep myself seated. * did volumes of squats on the smith to keep fatigue low. the movement feels very good.
afternoon Squats 315-365-405 | smith machine 275 3x1 sets | 315 3x3 sets Shoulders smith machine close grip bench 275 3x2 sets, 205 10x1 sets each Rows high pull neutral grip 165 10x3 sets Neck neck curls 60 5x2 sets | 75 5x2 sets | 90 3x1 sets
* bw 194 dry/fasted. was very strong on the squats. after effect of the morning smith volumes. did them again as backoffs. i might give this combo a try. minimal singles on the free weight and then go volumes on the machine. i should get thicker faster with this because fatigue will not accumulate as fast. * rest on the horizontal rowing.
* felt like the smith machine squats is very quad and glute driven without any action for my p-chain. added some very light sets of hex bar DL to get used to the movement again. * did my seated cable rows elevated a little sitting on a 30lb db. the movement felt a lot better because the pulling is very close to being horizontal. * about time i started doing some calf work. i have an afternoon work meeting today. woke up early and 2am gym time. i had everything to myself. did all circuit style. strong breakfast of chicken beasts and potatoes. big sleep and lift again tonight.
* post workout bw down to 193lb. the morning routine burned a lot of calories. i was still very strong on the squat singles because of thicker legs form the volumes this morning. the RDL did not dom anything but i feel my hams and glutes got involved. * tried to see how much volume i can do on the 100lb high pull. the middle pulleys max out at that weight. got to 40 and became bored.
* the double rope attachment on the high pulling rows gets my side shoulders all the action. its the pulling apart motion that targets this sides/back. i got muscle spasms / near-miss cramps after i did a set to 20 to warm up on my right anterior delt. * neck curling getting very strong now.
* smith machine pressing over-fatigued from the volumes of 205-225 x10s a couple of days back. will use the seated shoulder press as backoffs. this machine stacks out at 165. the motion of the double rope high pull rowing hits the posterior delts best. its the pulling and diverging towards to top ROM that gets all the action to the rear delts. i used the shoulder press machine because its almost the same motion as the rope rowing but reversed. it must be good for the other side of the delts (front).
* added volumes of 10s for volume backoffs. will try if intra workout carbs + higher volumes make a difference in making me thicker and stronger. i know it will not be as effective when ur not anabolic as those on cycle but it doesn't hurt to try. * this volume idea is already working in a way because i'm very lean right now at 194lb but the heavy squat singles are feeling easier lately as an effect of the back-off volumes. must be the blood/nutrients making my legs fuller. will slowly play with the volumes and make sure i don't overdo it and burn myself out. il still be doing this daily or twice daily.
* was able to full stack the seated rowing at 300x3. ROM was solid. weakish on the smith pressing. not regressing but not able to do more triples. don't want the rep to be too slow and fry my lowerback. neck gains slowing down now. 90-105 for a few more days.
chicken thigh and ricex2 - 1840 740x2 banana protein shake - 1480 3320kcal without the nuts on protein shake. will see if this maintains 194lb
protein shake recipe: 740kcal updated without nuts. lowering uric acid. 2 scoop protein - 260 (130 each) 4 banana - 480 (120 each) 2 cups peanuts 340 (170 each) - skip 1 cup cashew 170 skip 5g creatine mono 0
protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g chicken thigh 18g total protein per meal - 68g protein per day 136g
home cooked meal - 920 3 grilled chicken thigh - 720 (240 each) 1 cup rice 200 misc - leg of lamb 240g - 720kcal per meal.
April Week 3 of 4
Sun April 15
morning Squats 315s-365-405 Shoulders smith machine close grip bench 255 3x4 sets Rows seated cable rows straight bar 225-240-255 5x3 sets each Neck neck curls 30 10x4 sets, 20x1 sets | 45 5x4 sets
* lowerback feeling very good now for the last couple of weeks even with all the volumes of rowing and smith pressing. i'm weak on the squat because of the calorie cutting. * added neck curls to my exercise rotation. something i learned from a guy in vegas gym on my last vacation. he was doing all sorts of neck workout on the leg curl/extension machine. his neck gains were real. i did my neck workout easier on the lat pulldown machine. i place my neck on top of the handle (split handles) and curled away. i prefer to train the bicep part of the neck (front) because the back side gets me the big trap look. * i have a neck harness but prefer to not use it in public. and i look like a try hard boxer looking for attention. it messes up my hair too. the lat machine neck curls look simple. just put a towel and bow away.
* neck felt alright after waking up. little tightness while sleeping but no doms. added more weight. all paused reps.
Mon April 16
morning Squats 315s-365-405 Shoulders smith machine close grip bench 275 2x5 sets Rows seated cable rows straight bar high pull 140 10x4 sets | high pull neutral grip 140 10x4 sets Neck neck curls 45 5x4 sets, 60 3x2 sets
afternoon Squats 315s-365-405 Shoulders smith machine close grip bench 275 2x4 sets Rows seated cable rows straight bar 225-240-255 5x2 sets each | wide neutral grip 150-165-180-195 10x1 sets each, 255 5x1 sets each
* my neck is tight in a good way. felt like it wants to curl heavy things. skipped this afternoon for better recovery. smith pressing doing well. start and kept it at 275s.
* was a little worried that il be tired this afternoon from the extended no-sleep because of the first day of work. i added more fruit carbs and it did its job. bw is the same 196ish but felt thicker and stronger this afternoon. 275x3s on bench and was also able to row 285x3 (300max stack). form is full on the rowing otherwise i would not have done the rep. elbow behind plane of back. * neck curl up to 75 now.
* bw 195ish. since im not thick enough for 455s, i might as well go lean as i can with routine 405 top singles. added some mid-heavy 10s for backoffs. took day off from work tonight. coworker got me coughing in the last few days. will rest it out so i don't turn this into a full blown sickness.
afternoon Squats 315s-365-405 Shoulders smith machine close grip bench 245 3x7 sets, 275 3x1 sets Rows seated face pull rope grip 140 10x4 sets, 150 10x1 sets | seated cable rows shoulder width straight bar 180 5x2 sets, 195 5x2 sets | one arm cable rows 80 10x2 sets
* been doing very high volumes of pulling lately. im at a very lean 198lb at the moment. lower back feels very fresh even with all the smith pressing. squats not very strong because legs lack thickness. could add back off volumes but i prefer to use my energy for the rowing and smith pressing. multi sets of 275x3s for shoulders is a good maintenance routine.
chicken thigh and ricex2 - 1840 740x2 banana protein shake - 1480 3320kcal without the nuts on protein shake. will see if this maintains 194lb
protein shake recipe: 740kcal updated without nuts. lowering uric acid. 2 scoop protein - 260 (130 each) 4 banana - 480 (120 each) 2 cups peanuts 340 (170 each) - skip 1 cup cashew 170 skip 5g creatine mono 0
protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g chicken thigh 18g total protein per meal - 68g protein per day 136g
home cooked meal - 920 3 grilled chicken thigh - 720 (240 each) 1 cup rice 200 misc - leg of lamb 240g - 720kcal per meal.
April Week 1 of 4
Sun April 1
morning Squats 315s-365-405, 225 5x4 sets Shoulders smith machine close grip bench 225 3x4 sets, 255 3x3 sets | seated machine dips 150-165-180 10x1 sets each Rows one arm cable mid pull 80lb 3x4 sets, seated cable row 180-195 5x1 sets each | bw wide grip pullups 3x7 sets
* lower back feeling very fresh now. i did my smith bench pressing with my back friendly feet elevated on box with crossed legs just to make sure.
afternoon Squats 315s-365-405, 225 5x1 sets, 275 3x2 sets Shoulders smith machine close grip bench 225 3x4 sets, 255 3x2 sets Rows one arm cable high pull 100lb 3x4 sets
* now i need to get carb loaded again to feel thicker. i'm at a very lean 200lb wet bw. 198lb when i wake up. might also not bulk up because summer is here and can't be fatty on summer.
* lots of rowing. back felt good. squat form feeling very smooth with all these light back off volumes. not 455 strong because of the leaness but not complaining. * i usually add some form of SVJ/explosive exercise whenever i get very lean. might do them in the near future for more conditioning and calorie burn.
afternoon Squats 315s-365-405 Shoulders smith machine close grip bench 225lb 3x4 sets, 255lb 3x1 sets Rows seated cable row wide grip 150lb-165lb-180lb-195lb 5x1 sets each, 210lb-225lb 3x1 sets each | seated face pull rope grip 100lb 5x2 sets
* part of the street i live in was closed due to another shooting. only shooter died. i live down the street from youtube HQ. * all abs showing now and i lost my 455 gains. will try and bulk another time. il max 435 at best. putting more effort in the shoulder work. 245 on the smith hits the spot. will continue with multi sets of triples. face pulls using dual rope grip feels very good for my back shoulders. already maxd the 200lb stack and was able to get 20 reps this morning. not a single thing was domd this afternoon from that.
* squats beginning to feel easier. bw 198lb. i was already at 207.5 a couple of weeks back doing 455 outside the pins. lost the gains. enjoying the rope pulling for my anterior delts. looking thick there right now.
afternoon Squats 315s-365-405 Shoulders smith machine close grip bench 245 3x7 sets Rows seated face pull rope grip 100 10x4 sets
* don't know how i was able to use very heavy weights on the seated dip machine here and not get pushed up. the 10 reps on 330 did feel like i was doing weighted dips. kept squats to 405 but feel good now for at least a 435. bacchanal buffet tonight. woot! * got an annoying crushed feeling on my left mid quad area during sleep post workout. the seated calf raises are adding fatigue to my quads. now i'm not very sure if the pullups/dips combo few days back strained my back. weaker quads mess with my squat form. i can subconsciously shift the weight to the lowerback on the pause (lesser plantar flex) if i don't have enough quad explosiveness. that wreaks the back. will skip the calfs and see if my quad strength shoots back up strong.
Wed Mar 28
morning Squats 315s-365-405 Shoulders seated machine dips 240-255-270-285-300-315 10x1 sets each Rows one arm cable high pull 70lb 5x3 sets Pullups wide grip neutral bw 3x4 sets
* skipped calf work this morning. the 7x45lb did some damage to my quads yesterday. squats felt heavier than usual.
morning Squats 315s-365-405 Shoulders seated machine dips 255-270-285-300 10x1 sets each Rows one arm cable high pull 70lb 5x5 sets Calves standing smith machine calf raises 405 3x3 sets
* the old school equipment at 24hr tropicana only goes to 70lb for my rowing. everything else is alright. seated dip machine is awesome. legs feeling a lot better when i started skipping the seated calf raises. going to SF by lunch.
Fri Mar 30
afternoon Squats 315s-365-405 Shoulders smith machine close grip bench 185 3x2 sets, 225 3x4 sets, 275 2x2 sets Rows one arm cable high pull 100lb 3x4 sets Calves bw standing calf raises 20x1 sets
Sat Mar 31
afternoon Squats 315s-365-405 Shoulders smith machine close grip bench 225 3x4 sets, 5x3 sets Rows one arm cable mid pull 80lb 3x4 sets, seated cable row 150-165-180-195 5x1 sets each, 210-225 3x1 sets each Calves standing smith machine raises 405 3x4 sets
* bw 200lb dry. no wonder i'm not feeling very strong. had buffets and lots of heavy eating at vegas but when i do that, i tend to eat a lot more meat and drop my carbs (so i can eat more of the expensive and awesome wagnu beefs, tri-tips lambs.. etc.) don't want to waste a $60+ buffet getting full with potatoes and rice.
* getting back to normal after the 3-day workweek. will probably go 455 later and back to 275 triples. skipped smith calf raises for more back recovery.
* the heavy smith machine calf raises added some back crushing fatigue. not enough to strain or injure anything but i can feel that my torso is not as solid as i want it to be to pause rep 455. 405 was alright.
* finished everything very quickly because i took little breaks altenating the pullups-dips. was planning to add more rest time the moment the pullups start to lose explosiveness. got to 7 sets of triples without a grind at 3-5min break max. * squats still alright but decided to wait another workout before i go very heavy later. did some walking to build more appetite.
afternoon Squats 315s-365-405-455 #228 Shoulders seated chest press reverse grip 150-165-180-195 3x1 sets each, 210-225-240-255 3x1 sets each Rows one arm cable rows mid pull 80 3x5 sets | one arm cable rows high pull 100 3x4 sets
* the 455 should have been a lot easier but since i haven't lifted this for days, i put the pins on. and i tap the left pin. strong enough to push it back up from a pause even if i had to balance it back to place after the mishap. * i want to lift the heavy again tmrw morning. i skipped the pullups-dips because these also add fatigue to my lower back. keeping my lowerbody braced on these bw exercise gets my midsection tired. i have a heavy lowerbody to stabilize.
Tue Mar 20
morning Squats 315s-365-405-455 #229 Shoulders smith machine close grip decline press 185 3x2 sets, 205 3x1 sets, 225 3x4 sets Rows one arm cable rows mid pull 80 3x5 sets | one arm cable rows high pull 100 3x2 sets
* my gym needs to get the seated calf raise machine fixed. i dont want to use the smith on standing calf raises because my back needs to be fresh for the heavy. did the 455 this morning without the pins. no issues.
morning Squats 315s-365-405, 225x3 Shoulders smith machine close grip decline press 225 3x2 sets Rows seated cable rows 195 3x2 sets | one arm cable row high pull 100 3x2 sets Calves seated calf raise soleus 5x45lb 3x2 sets, 6x45lb 3x2 sets
* skipping 455 for 2 workouts now. keeping back fresh. il try later and start the 4-night workweek. i might have underestimated the lowerback fatigue coming from the seated cable rows. there is no off-hand bracing. i initially thought the weights would be light enough to not tire anything. need to skip these now and do one-arm only.
* did not feel like fighting a 455 this afternooon. lowerback not 100% fresh yet.
Thur Mar 22
afternoon Squats 315s-365-405 Shoulders bw dips 5x2 sets Rows one arm cable row high pull 100 3x4 sets Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x1 sets
* something got tired on my lowerback. the smith pressing probably did not help that too. staying off the heavy until i fix this.
Fri Mar 23
morning Squats 315s-365-405 Shoulders standing one arm landmine press 1x45lb 3x3 sets, 1x45lb+25lb 3x2 sets, 1x45lb+35lb 3x1 sets, 2x45lb 3x1 sets Rows one arm cable row high pull 100 3x4 sets | one arm cable rows mid pull 80 3x5 sets, 5x1 sets Calves seated calf raise soleus 6x45lb 3x3 sets, 7x45lb 3x1 sets
* took some day off work. got good sleep and did a morning workout.
afternoon Squats 315s-365-405 Shoulders standing one arm landmine press 1x45lb 3x2 sets, 1x45lb+25lb 3x2 sets, 2x45lb 3x3 sets Rows one arm cable row high pull 100 3x4 sets | one arm cable rows mid pull 80 3x3 sets | one arm cable upright rows 25 10x2 sets, 50x3, 60x3 Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x2 sets
Sat Mar 24
morning Squats 315s-365-405 Shoulders bw dips 3x7 sets, 5x5 sets Rows one arm cable row high pull 100 3x4 sets | one arm cable rows mid pull 80 3x4 sets Calves seated calf raise soleus 6x45lb 3x3 sets, 7x45lb 3x1 sets
* will stop all pressing that compresses my lowerback. i'm not getting any worst but i'm not getting very strong either. calves are alright.
afternoon Squats 315s-365-405 Shoulders bw dips 3x2 sets, 10x4 sets Rows one arm cable row high pull 100 3x4 sets | one arm cable rows mid pull 80 3x4 sets Calves seated calf raise soleus 6x45lb 3x4 sets
* its the squat cage floor thats probably bothering my back. no weak feeling this afternoon but decided to skip another workout and go for the heavy tmrw. used another gym today and the dip machine was high enough that my leg was not bottoming out. felt so much better doing dips this way.
^ yes. nothing beats the complete protein from eggs. the syntha 6 shakes are more of a cleaner sugary treat. better than ice-cream. most protein shakes gives me gas.
* another morning when the 455 felt a lot better than the afternoon workout. bw 205 dry and have visible abs. the dips/pullups bw combo is adding a lot of calorie burning. skipped the weighted because the volumes will go down.
* 405 felt light and convincing enough to go 455 but decided to save the heavy for later. will add more of these light back up volumes so i burn more calories. planning to bulk up to 207.5 ish without getting very fat. no intention of pushing for 475 but will do it if its not very heavy anymore. just want to keep the 455 top set routine and easier.
* strong enough for 455 today but prefer to be leaner and do more volumes instead. burns more calories this way. i can recover from 275s triples. nothing was sore from the previous days of 275s
chicken thigh and ricex2 - 1840 740x2 banana protein shake - 1480 3320kcal without the nuts on protein shake. will see if this maintains 194lb
protein shake recipe: 740kcal updated without nuts. lowering uric acid. 2 scoop protein - 260 (130 each) 4 banana - 480 (120 each) 2 cups peanuts 340 (170 each) - skip 1 cup cashew 170 skip 5g creatine mono 0
protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g chicken thigh 18g total protein per meal - 68g protein per day 136g
home cooked meal - 920 3 grilled chicken thigh - 720 (240 each) 1 cup rice 200 misc - leg of lamb 240g - 720kcal per meal.
Mar Week 1 of 4
Sun Mar 4
morning Squats 315s-365-405 Shoulders smith machine close grip bench press 135 5x2 sets, 185 3x2 sets, 205-225 3x1 sets each Back one arm cable rows 80 3x2 sets, one arm cable upright rows 40 5x2 sets Back lat pulldown machine wide grip 225-240-255-270 3x1 sets each Calves seated calf raise soleus 6x45lb 3x3 sets
* will stay at bw 205lb until i get a little lean. i had to gain more mass for the 455 single. getting to 475 is another level of fatness for me. might not be worth it anymore.
aftenoon Squats 315s-365-405-455#218 Shoulders standing one arm landmine press 1x45 5x2 sets, 1x45+25 3x2 sets, 1x45+35 3x2 sets Back one arm cable rows 80 3x3 sets, 100 3x1 set Back lat pulldown machine wide grip 225-240-255-270 3x1 sets each Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x1 set
* did the 455 on power rack again. no pins. not too heavy but still a crawl after the 1/4 depth up. no caving in of the mid-back so i'm still good. when the speed decay is too quick and the crawling point becomes too slow - the back takes a beating and i have to skip days to recover. * skipped the smith again to preserve back for the heavys
Mon Mar 5
morning Squats 315s-365-405-455#219 Shoulders standing one arm landmine press 1x45 3x2 sets, 1x45+25 3x1 sets, 1x45+35 3x1 sets Back one arm cable rows 80 3x3 sets, 100 3x1 set Back one arm cable high pull 100 3x2 sets Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x1 set
* replaced the seated lat machine with the one arm cable high pull because the hip rollers to keep me from getting pulled by the lat machine is adding strain to my lowerback. * very cold 41F this morning and had to stay in the sauna for 5 mins to warmup. this is after a 30min+ hot shower at home.
afternoon Squats 315s-365-405-455#220 Dips bw 3x6 sets, 10x4 sets Back one arm cable high pull 100 3x4 sets Calves seated calf raise soleus 6x45lb 3x3 sets, 7x45lb 3x2 set
* scanned my training log to find out how i was able to maintain lifting 405+ and do things for the shoulders. dips it is. no lowerback crushing strain from pushing and as long as i don't get too crazy on the volumes, it should all be ok. might also go weighted but will probably max at triples also.
Tue Mar 6
morning Squats 315s-365-405-455#221 Dips bw 3x3 sets, 10x4 sets Back one arm cable high pull 100 3x3 sets Back one arm cable row 80 3x2 sets, 100 3x2 sets Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x2 set
afternoon Squats 315s-365-405-455#222 Dips bw 3x6 sets Back one arm cable high pull 100 3x4 sets Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x2 set, 8x45lb 2x1 sets
* got very good sleep and my nap pattern is almost solid and ready for the 4-night work week starting tmrw night. so strong that i end up exerting more because i hold the pause longer and keep the form more strict. i crawled halfway up. no back bending or anything ugly but clearly put more effort this afternoon than this morning. * PR on the seated calf raises. the machine tops out at 8 plates. i'm more afraid of the knee pads popping off again so i had to keep the form very controlled. ROM was solid. checked it by the way i put the pin back. i cleared it well.
Wed Mar 7
morning Squats 315s-365-405-455#223 Dips bw 3x6 sets, 10x1 sets Back one arm cable high pull 100 3x6 sets Pullups wide bw 3x7 sets Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x2 set
* doing more bw volumes of the little things for conditioning and weight loss. stopping at triples and doing high sets so i can do them daily without adding too much fatigue to my joints.
* slept 7.5hrs this morning. been 12 days since i last worked a straight 13 hr night. squats felt alright but i was not feeling mentally awake yet this afternoon.
* a little stronger than yesterday but still not happy on how fast the 405 went. will probably get 455 but will be to much intensity at this time. prefer to relax and recover.
* bw solid at dry 206lb but still weak. will be very strong later after this nap. did backoff volumes of the little things. skipped the smith machine becausae i want to be more fresh for the squats.
* not weak anymore. must be the mental beatdown from all the 295lb singles smith pressing. skipped those and doing the reverse seated chest press. i'm not so sure how to do my double workouts around a 9am-4pm mon-fri work schedule this week. i just slept from 9:30am-4:30pm today. might go for a 11pm-5am later and lift right away. no post workout naps after then and a nap from 4:30-7:30pm to prepare for the afternoon workout. sleep again 11pm-5am. not so sure id be able to sleep at 4:30pm-7:30pm but if that works, it will be a good week.
* slept 10:45pm-1:45-3am. not as much as i wanted but the first wave and i was already up at 1:45am. bathroom beak and got another 1hr+. does not matte. i'm very strong now at this weight. got another good 455 with only 12hr after the last one. i will try to go home and nap after 4:30pm and see if i feel good for an afternoon workout. if i feel like crap already from the non-routine sleep pattern, il just do one workout.
* felt jet lagged at 2pm. work ended at 3:45pm and was able to get to bed before 4:30pm. slept til 7pm. did not know where i was when i woke up but felt refreshed from the nap. gym at 7:30pm and was strong again. gym was so packed at this peak time but had to squat rack to myself. * dry bw really dried up at 205 because of staying awake for so long. was drinking plenty of water to stay hydrated but not enough. will drink more trmw.
* slept 10:30pm-3:30am. bw still not as heavy as last week but did not matter. skipping the smith pressing got me very fresh. i'm doing 455s twice per day for the past few days. this stronger than the last run i had with this weight. i could 475 soon but don't want to get too fat. * will do what i did yesteraday and nap 4:30pm-7pmand see if i feel good for the afternoon workout.
* felt very tired and sleepy at 2-3pm and powered thru til i get home and slept 4:45pm-8pm. bw dry 204lb even with a lot heavier breakfast at 7:30am, which probably got me sluggish for the rest of the day. * did the 455 this evening outside the pins now. gym so busy on a leg day and had to use the power rack. did not matter. i'm still very strong when im fat.
Wed Feb 28
morning Squats 315s-365-405-455#212 Shoulders seated chest press machine reverse grip 150-165-180-195 3x1 sets each Rows one arm cable rows 80 5x1 sets, 90 3x1 sets, 100 3x3 sets Rows lat pulldown machine wide grip 210-225-240-255-270-285 3x1 sets each Calves seated calf raise soleus 6x45lb 3x2 sets, 3x45lb 10x2 sets
* slept 10:45pm to 3:45am. 455 was a little heavier than usual but was still confident enough to rep it on the outside of the power rack. skipped the double hand rowing. thats the only thing different i did. maybe it got something in my torso stabilizing muscles tired. the one arm rowing has a brace so my torso has minimal stabilizing to do. * might try to drink coffee at 2pm today when the peak of my jet lagged hits again. only thing in worried is that it might screw up with my 5-8pm nap later.
afternoon Squats 315s-365-405-455#213 Shoulders seated chest press machine reverse grip 150-165 3x2 sets each, 180-195 3x1 sets each Rows one arm cable rows 80-90 3x1 sets each 100 3x2 sets Rows lat pulldown machine wide grip 225-240-255-270 3x1 sets each Calves seated calf raise soleus 6x45lb 3x2 sets
* 455 felt as heavy as this morning. same 4:45pm-8pm afternoon nap. bw down to 203.5lb. i'm not eating as much post workout in the morning because the food coma might be too much for me. i still have to be productive in my dayshift work training for this week. two days left so its almost over.
Thur Mar 1
morning Squats 315s-365-405 Shoulders seated chest press machine reverse grip 150-165-180-195 3x1 sets each Rows one arm cable rows 80-90-100 3x1 sets each Rows lat pulldown machine wide grip 225-240-255-270 3x1 sets each Calves seated calf raise soleus 6x45lb 3x4 sets
* 405 did not feel very heavy and could have used 455 next but the whole thing felt like yesterday. doable but had to put a good fight to do it. not good for 2x/day routine. the next 1/day routine is not until thur next week. had to refresh myself.
afternoon Squats 315s-365-405-455#214 Shoulders seated chest press machine reverse grip 150-165-180-195 3x1 sets each Rows one arm cable rows 80 5x2 sets Rows lat pulldown machine wide grip 225-240-255-270 3x1 sets each Calves seated calf raise soleus 6x45lb 3x4 sets
* felt stronger than usual but still feeling beat. most likely from this weird work schedule that i'm not used to.
Fri Mar 2
morning Squats 315s-365-405-455#215 Shoulders seated chest press machine reverse grip 150-165-180-195 3x1 sets each Rows one arm cable rows 80 5x2 sets, 100 3x2 sets Rows lat pulldown machine wide grip 225-240-255-270 3x1 sets each Calves seated calf raise soleus 6x45lb 3x2 sets
* a very good sleep from 10:45pm-4:30am. maybe because i'm not stressed anymore thinking about this dayshift schedule. todays the last day and i'm back again to wed-sat nights next week. * got the 455 convincingly. can do it again later as long as my afternoon nap is just as good.
afternoon Squats 315s-365-405-455#216 Shoulders seated chest press machine reverse grip 150-165-180-195 3x1 sets each Back one arm cable rows 80 5x4 sets, 100 3x1 sets Back lat pulldown machine wide grip 225-240-255-270 3x1 sets each Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x1 sets
* slept 4pm-7:45pm and it was good enough to lift something heavy again. no more of this day shift schedule. il start work wed night.
* got good sleep but decided to skip the heavy to be more fresh later. will add some form of triples for backoffs also at some point.
afternoon Squats 315s-365-405-455#217 Shoulders smith machine close grip bench press 135 10x2 sets, 185-205 3x2 sets each, 225 3x4 sets Rows double arm seated cable rows wide grip 150 5x2 sets, 165-180-195-210-225 3x1 sets each Rows lat pulldown machine wide grip 225-240-255-270 3x1 sets each Calves seated calf raise soleus 6x45lb 3x3 sets, 7x45lb 3x1 sets
* what a good week. did 11 singles of 455. did this afternoon without safety pins again because the squat rack was busy. did not matter. was very fresh because of the much needed deload this morning. the smith pressing feels better than the seated chest machine because of a deeper bottom ROM.
^ partial ROM squats are more taxing on the joints. the weight at the reversal point are taken most by the connective tissues... thats what the literature says.
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