Adarq.org

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

that game was tough to watch as a rockets fan.. killed by your own 3pt game.

love the rockets. just cant get myself to cheer for harden. pos is so cheeky bastard.

mid back rowing using lat pulldown machine.

140lb x20. double rope grip for more midback squeeze. lat pulldown machine for rowing because its easier on my lowerback.

<a href="http://www.youtube.com/watch?v=VGt0Qgm8qJs" target="_blank">http://www.youtube.com/watch?v=VGt0Qgm8qJs</a>

^ yup. thats with kyrie missing now. put kyrie in there and we have a good match.

yup.. lebron did not disappoint.   

this is a stressful game. i'm not even fan of either.

May 27 - June 2 , 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 5 of 5

Sun May 27

morning
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 rest
Rows seated cable rows wide grip 180 20x2 sets | seated lat pulldown high rows wide 150 20x2 sets | high rows rope grips 100 20x2 sets | mid rows rope grips 100 20x2 sets
Calves seated calf raise leg press machine 310-330 20x2 sets each
Neck neck curls 105 20x2 sets
Forearms cable curls 30 20x2 sets

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 rest
Rows seated cable rows wide grip 180 20x1 sets | seated lat pulldown high rows rope grips 120-135 20x2 sets each, 150 20x1 sets
Calves seated calf raise leg press machine 330 20x3 sets each
Neck neck curls 105 20x2 sets
Forearms cable curls 15 20x2 sets

* resting the horizontal rowing. the 20s using 195lb got something in my right elbow tired. i got a little more ROM on the wrist curls when i used a lighter weight. either that or the full ROM 30s got me tired quickly.
* i got very good doms on my middle back and rear delts whenever i use the double ropes. i prefer to do the pulling on the lat pulldown station but seated way backwards using my own chair and pulling it semi horizontally.

Mon May 28

morning
Squats 315-365-405, 225 10x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 20x1 sets
Rows seated lat pulldown rows rope grips 140 20x4 sets | seated lat pulldown rows face pulls 110 20x1 sets
Calves seated calf raise leg press machine 330 20x2 sets
Neck neck curls 105 20x1 sets
Forearms cable curls 20 20x2 sets
Abs weighted cable situps 10-15 10x1 sets each

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x4 sets | weighted dips 45 20x1 sets
Rows seated lat pulldown rows rope grips 140 20x4 sets | seated lat pulldown rows face pulls 100 20x1 sets | wide neutral grip bw chins 10x2 sets
Calves seated calf raise leg press machine 310 20x1 sets
Neck neck curls 105 20x1 sets

Tue May 29

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 120 20x3 sets | weighted dips 45 20x1 sets
Rows seated lat pulldown rows rope grips 140 20x4 sets, 150 20x1 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 20x1 sets
Forearms cable curls 20 20x2 sets

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | dip bw 20x1 sets
Rows seated lat pulldown rows rope grips 150 20x2 sets, 160 20x2 sets | neutral grip 100 50x1 sets
Calves smith machine calf raises 315 20x2 sets

* went heavier on both shoulder pressing and rows. i was able to get to 20s without a lot of grinding (so i dont fatigue myself too fast) by not eating all the eccentrics. the concentrics were explosive. theres always the pause to kill all momentum but not putting too much brakes on the eccentrics save me a lot of energy. makes the motion a lot smoother too.
* did a backoff volume to 50s with the neutral bar and high pull for the rear delts. i could do this indefinitely with the 100lb (200lb stamped but dual pulleys 1/2 the actual resistance) max stack at the center stations. the side stations are heavier and goes to 300lb.

Wed May 30

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips 45 20x1 sets
Rows seated lat pulldown rows rope grips 160 20x4 sets | neutral wide grip high rows 120 20x1 sets, 130 20x1 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 20x2 sets

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows seated lat pulldown rows rope grips 160 20x4 sets | neutral wide grip high rows 130 20x2 sets
Neck neck curls 105 20x2 sets

Thur May 31

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows seated lat pulldown rows rope grips 160 20x3 sets, 170 20x1 sets | neutral wide grip high rows 130 20x2 sets
Calves leg press machine calf raises 310 20x1 sets
Neck neck curls 105 20x2 sets

Fri Jun 1

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows seated lat pulldown rows rope grips 170 20x3 sets | neutral wide grip high rows 130-140-150 20x1 sets each
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 rest

* took a couple of half days off work and got a post midnight nap. will lift again later after a good sleep.

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rows neutral wide grip high rows 150-160-170 20x1 sets each, 180 20x2 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x2 sets

Fri Jun 1

morning
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x3 sets | weighted dips rest
Rowsneutral wide grip high rows 180 20x3 sets | seated cable rows wide grip mid rows 180 20x2 sets
Calves smith machine calf raises 315 20x2 sets
Neck neck curls 105 20x2 sets
Forearms wrist curls 20 20x4 sets

afternoon
Squats 315-365-405, 315 3x1 sets
Shoulders seated shoulder press machine 130 20x4 sets | weighted dips rest
Rowsseated cable rows wide grip neutral mid rows 180 20x4 sets
Calves smith machine calf raises 315 rest
Neck neck curls 105 20x2 sets
Forearms wrist curls 20 rest