Adarq.org

Dec 3-9, 2017

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 192-194lb
exercise selection:

Dec Week 1 of 4

Sun Dec 3

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20
Vertical Pull seated lat pulldown wide neutral 210lbx5, 225lbx5-5, 240lbx5-5, 255lbx5
Vertical Push seated chest press  reverse grip 135lbx10, 165lbx5-5, 195lbx5
Vertical Push standing cable chest press 10lbx10-10, 20lbx5-5, 25lbx5-5, 30lbx5-5
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5-5-5

* don't like the crushing feeling on my mid back from the chest pressing. nothing is sore or broken but i can feel something on my back is getting fatigued supporting the negatives of the 185lb+ on the smith pressing. did narrow reverse grip pressing on the cable station. it should work because i'm not pressed into anything. the seated chest press also works because i'm only pressing on the back support with my upperback.
* very strong on the wide grip pullups. was also able to hinge myself better on the lat pulldown by squeezing my legs inside the machine for solid bracing. machine tops out at 300lb. i was able to get full ROM on the 255lbx5. it felt heavy but i can get to 270lb soon. 300lb (bw+110lb)  at max stack is a good goal.

Mon Dec 4

morning
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20
Horizontal Pull seated lat pulldown wide neutral 240lbx5, 255lbx5
Horizontal Pull seated hammerstrength iso row one arm 1x45lbx5-5, 2x45lbx5-5, 3x45lbx5-5
Vertical Push standing shoulder one arm landmine press 45lbx5-5-5-5, 45lb+25lbx5-5
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5

* squats feeling better now. will go for 405x4 again later. bw 190lb-192lb. cannot maintain 194lb+ without forcefully eating a lot more.
* did landmines again for shoulder work. i remember that these don't tire the back. only stopped before because i went too heavy at 2x45lb per arm and eventually tire my obliques. the hammerstrength row machine is right there next to the landmine press so i did some light reps for pull balance. i prefer the seated horizontal pulling with the wide grip attachment but hesitating on doing them regularly because i might possibly tire my lowerback supporting the weight.

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide grip neutral 240lbx5, 255lbx5
Horizontal Pull seated cable rows wide grip 120lbx10, 150lbx5, 180lbx5, 210lbx5
Vertical Push standing shoulder one arm landmine press 45lbx5-5-5-5, 45lb+25lbx5-5
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5

* will do my 405x4 tmrw. did not have the squat rack this afternoon. the gym was too busy. don't want to overexert and force a rep more than i have too i there were no pins.

Tue Dec 5

morning
Squats 315s-365-405x4-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 240lbx5, 255lbx5, 270lbx5
Vertical Pull cable upright rows 100lbx10-10
Horizontal Pull seated cable rows wide grip 180lbx5, 195lbx5
Vertical Push standing shoulder one arm landmine press 45lbx5-5-5, 45lb+25lbx5-5, 45lb+35lbx5
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5, 7x45lbx5

* found a more effective way to hinge my legs on the lat pulldown station comfortably. was able to get 270lbx5s without any problems. could get 285lbx5 soon. and 300 full stack in a couple of more weeks.

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 255lbx5, 270lbx5
Vertical Pull cable upright rows 100lbx10
Horizontal Pull seated cable rows wide grip 180lbx5, 195lbx5, 210lbx5, 225lbx5, 240lbx5, 255lbx5
Vertical Push standing shoulder one arm landmine press 45lbx10-10
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5-5-5
 
* getting very strong on the rowing.

Wed Dec 6

morning
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | skip - seated lat pulldown wide neutral 240lbx5, 255lbx5, 270lbx5
Vertical Pull one arm cable upright rows 60lbx10, 80lbx5, 100lbx5, 120lbx5, 140lbx5
Horizontal Pull seated cable rows wide grip 225lbx5-5
Vertical Push standing shoulder one arm landmine press 45lbx10-10, 45lb+25lbx5, 45lb+35lbx5
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5-5-5

* the cable upright rows yesterday using the short straight bar attachment on the low pulley station did not feel very good so i stopped at a single set of 10. i got tired from the heavy pulling and when i went to finish off with side shoulder pulling, the movement felt very unsmooth. did volumes of one arm pulling and this felt tons smoother. only problem is my right pulling is a lot weaker.
* landmine shoulder pressing still working.

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 255lbx5, 270lbx5
Vertical Pull one arm cable upright rows 80lbx10, 100lbx10
Vertical Push standing shoulder one arm landmine press 45lbx10, 45lb+25lbx5-5
Calves seated calf raise soleus 5x45lbx10, 6x45lbx5-5

* strong for 405+ this afternoon but prefer to stay with bare minimum routine again until i get heavier a little.

Thur Dec 7

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 255lbx5, 270lbx5, 285lbx5, 300lbx5
Vertical Pull one arm cable upright rows 80lbx10, 100lbx10
Vertical Push standing shoulder one arm landmine press 45lbx10, 45lb+25lbx5-5

Fri Dec 78

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 255lbx5, 270lbx5, 285lbx5
Vertical Push standing shoulder one arm landmine press 45lbx10, 45lb+25lbx5, 2x45lbx5-5

* will see how much more stronger my squats are after this 2-3 day deload. pullups are very strong.

Sat Dec 9

afternoon
Squats 315s-365-405-315
Vertical Pull bw chins wide neutral x20 | seated lat pulldown wide neutral 255lbx5-5
Vertical Push standing shoulder one arm landmine press 45lbx10, 45lb+25lbx5-5-5-5
Vertical Pull one arm cable upright rows 80lbx10, 100lbx10

no. done some weeks of serious sprinting / sled dragging but got too burned to attempt a PR.  i know i'm very quick on the first 3-4 steps because i'm faster than most quick point guards on a fastbreak when i was playing bball.

just curious, do you still maintain your SVJ? have seen parts of your log, and seems like you're focused completely on just lifting now

still in the mid to high 30s the last time i did them (not more than 2 months ago). i'm very strong lately on the squat and that started after the last cycle of SVJs.

i'm closing in again to a 2.4+ bw squat ratio. my best jumps starts happening at this level of strong. 

Nov 12-18, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 192-194lb
exercise selection:
Vertical Pull bw chins wide x12-4-4
Vertical Pull seated lat machine pulldown 150x10, 180x10
Abs weighted situps 30lb x8-6-6
Vertical Push bw dips x20
Vertical Push cybex machine seated shoulder press 165 x7-6-7

Nov Week 3 of 5

Sun Nov 12

morning
Squats 315-365-405, 405 x4
Vertical Pull bw chins wide x12-4-4
Horizontal Push seated chest press machine 150lbx10, 165lbx10, 180lbx10, 195lbx10, 210lbx5
Horizontal Pull seated wide grip cable row 180lbx10, 195lbx10, 210lbx5
Calves seated calf raise soleus 5x45lbx10, 5x45lb+25lbx10, 6x45lbx10
Abs weighted situps 30lb x10-7-3

* using the new wide grip neutral cable attachment for my rows. i prefer wide because i can feel more pulling done by the back. i gave up on the vertical pressing for shoulders. anything heavyish always gives me that crushed feeling in my lowerback which makes me feel less solid on the squat. the seated shoulder press machine worked but i ran out of resistance. moved to smith or bbell and the stress is there again. not stressed enough to affect my squat routine because i was paying attention to the intensity of shoulder pressing but the fatigue is there again. skipped for now and more focus on seated close grip chest press.

afternoon
Squats 315-365-405, 405 x4
Vertical Pull bw chins wide x12-4-4
Horizontal Push seated chest press machine 180lbx10
Horizontal Pull seated wide grip cable row 195lbx10, 210lbx5, 225lbx5
Calves seated calf raise soleus 5x45lbx10, 5x45lb+25lbx10, 6x45lbx7-3

* feeling good soreness on my rhomboids. this new wide grip attachment for the rows is hitting the spot.

Mon Nov 13

morning
Squats 315-365-405, 405 x4
Vertical Pull bw chins wide x12-4-4
Horizontal Push seated chest press machine 180lbx10
Horizontal Push seated hammerstrength iso chest press 45lbx10, 45lb+25lbx10
Horizontal Pull seated wide grip cable row 195lbx10
Calves seated calf raise soleus 5x45lbx10, 5x45lb+25lbx10, 6x45lbx10

* legs very strong this morning. bw consistent 192-194lb. could have gotten the 5th paused 405. will go for 5 in the afternoon if i feel the same.

afternoon
Squats 315-365-405, 405 x4
Vertical Pull bw chins wide x14-6
Vertical Pull cable upright rows 100lb x10-10
Horizontal Push seated hammerstrength iso chest press 45lbx10-10
Horizontal Pull seated wide grip cable row 180lbx10-10-10-10
Calves seated calf raise soleus 5x45lbx10

* was still very strong but not overpowering enough to recover daily if i did a 5th paused rep of 405. on the good side, i'm not exerting as much effort now to get the 4 reps. i'm not even making any loud exhale sound anymore.
* i'm using the 405x4s because at peak, a 405x5 = legs thick enough for 455x1.

Tue Nov 14

morning
Squats 315-365-405, 405 x4
Vertical Pull bw chins wide x14-6
Horizontal Push seated chest press machine reverse grip 135lbx10, 150lbx10, 180lbx5, 195lbx5
Horizontal Pull seated wide grip cable row 180lbx10-10-10-10
Calves seated calf raise soleus 5x45lbx10, 5x45lb+25lbx10, 6x45lbx5-5
 
* prefer the seated chest machine over the hammerstrength. there is still some vertical weight pushing me down on the hammerstrength. the seated machine does not crush me downwards at all. also prefer the reverse grip. feels more natural. doing these for the shoulders.
* squats still all right. not tiring.

afternoon
Squats 315-365-405, 405 x4
Vertical Pull bw chins wide x16-4
Vertical Pull cable upright rows 100lbx10-10
Horizontal Push seated chest press machine reverse grip 150lbx5, 180lbx5-5
Horizontal Pull seated wide grip cable row 180lbx10-10
Abs weighted cable situps 60lbx10-5-5
Calves seated calf raise soleus 5x45lbx10,  6x45lbx10, 7x45lbx5

* bw dropped down to 190lb. had more protein shakes but the calories are not as heavy compared to lots of fruits. did not matter. i was still very strong on the squats. thats 2.13BW x4 paused reps. noticed also how that 4lb bw drop made my chins a little bit easier. could have gone straight to 20 already but don't want to tire my elbow.

Wed Nov 15

morning
Squats 315-365-405, 405 x4
Vertical Pull bw chins wide x12-4-4
Vertical Pull cable upright rows 100lbx10-10
Horizontal Push seated chest press machine reverse grip 135lbx10, 150lbx10, 180lbx5, 195lbx5
Horizontal Pull seated wide grip lat pulldown 135lbx10, 150lbx10, 180lbx5, 195lbx5
Calves seated calf raise soleus 6x45lbx10, 7x45lbx5

* 4-night wed-sat work week starts later. time for a planned deload then back to a heavy top single soon. i like the doms from the reverse grip pressing. hits the shoulders a lot with minimal chest.

afternoon
Squats 315-365-405, 405 x4
Vertical Pull bw chins wide neutral x12-4-4
Calves seated calf raise soleus 5x45lbx5, 6x45lbx5, 7x45lbx5

Thur Nov 16

afternoon
Squats 315-365-405, 315x3
Vertical Pull bw chins wide neutral x10-5-5
Horizontal Push seated chest press machine reverse grip 120lbx5, 135lbx5, 150lbx10, 180lbx5, 195lbx5-5-5-5
Calves seated calf raise soleus 5x45lbx5, 6x45lbx5-5-5-5

* time for some planned light days on the squats. the 405x1 paused was routinely heavier because its a work week. i just ran out of mental toughness to go for another 3-4 days of 405x4s with not so perfect sleep. if i did the 405x4 today, i will do it for the rest of the week. i will get tired. if i do this right, i might be 455x1 by monday or tuesday next week. hope this works.

Fri Nov 17

afternoon
Squats 315-365-405, 315x3
Vertical Pull bw chins wide neutral x12-4-4
Vertical Pull cable upright rows 100lbx10-10
Vertical Push bw dips x20
Horizontal Push seated chest press machine reverse grip 150lbx5, 180lbx5, 195lbx5-5
Calves seated calf raise soleus 5x45lbx5, 6x45lbx10

* squats felt very strong already. still staying with the planned rests. i could tell from the 405 eccentric that my legs were fresher.

Sat Nov 18

afternoon
Squats 315-365-405, 315x3
Vertical Pull bw chins wide neutral x10-5-5
Horizontal Push seated chest press machine reverse grip 135lbx10, 150lbx10, 180lbx10-10
Calves seated calf raise soleus 5x45lbx5, 6x45lbx5-5

Nov 5-11, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 192-194lb
exercise selection:
Vertical Pull bw chins wide x12-4-4
Vertical Pull seated lat machine pulldown 150x10, 180x10
Abs weighted situps 30lb x8-6-6
Vertical Push bw dips x20
Vertical Push cybex machine seated shoulder press 165 x7-6-7

Nov Week 2 of 5

Sun Nov 5

afternoon
Squats 315-365-405, 405 x1
Vertical Pull bw chins wide x12-4-4
Vertical Push seated smith machine press 145 x10-10
Horizontal Pull smith machine bent over rows 135x10, 145x10, 185x10, 225x10
Vertical Pull smith machine upright rows 135x10, 145x10
Vertical Push bw dips x20
Calves seated calf raise soleus 5x45lb x10-10

* still have the colds. squat needs some time off anyway. will be better tmrw.

Mon Nov 6

morning
Squats 315-365-405, 405 x4
Vertical Push seated smith machine press 145 x10-10
Horizontal Pullseated cable rows wide grip 195 x10-10
Calves seated calf raise soleus 5x45lb x10-10

* got lots of sleep 6hr daytime and another 6.5 at night. back to strong. the 4-night workweek tire me a bit. did not notice that i was also missing some sleep. felt very good this morning after passing out for hours.

afternoon
Squats 315-365-405, 405 x4
Vertical Push seated smith machine press 145 x7-6-7
Horizontal Pullseated cable rows wide grip 195 x10-10
Horizontal Pullseated one arm cable rows 80x10, 90x10,100x5
Calves seated calf raise soleus 5x45lb x10, 5x45lb+25llb x10
Abs weighted situps 30lb x11-5-4

* back to normal now. taking intensity lower on the shoulder pressing so i don't tire my back to fast.

Tue Nov 7

morning
Squats 315-365-405, 405 x4
Vertical Push seated smith machine press 145 x7-6-7
Horizontal Pullseated cable rows wide grip 195 x10-10-10-10
Horizontal Pullseated one arm cable rows 100x5
Calves seated calf raise soleus 5x45lbx10, 5x45lb+25lbx10, 6x45lbx10
Vertical Pull cable upright rows 100 x10-10
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max

* bw 196llb wet after another heavy eating of grapes. feeling very thick this cold morning. squats were routine. i'll do it again this afternoon. calf raises also very strong at 6x45lb x10.

afternoon
Squats 315-365-405, 405 x4
Vertical Push seated press 95x10-10, 115x10, 135 x7-6-7
Horizontal Pullseated cable rows wide grip 195 x10-10
Calves seated calf raise soleus 6x45lbx10
Vertical Pull bw chins wide x12-4-4

* bw staying 192-194 dry/wet.  liking the seated shoulder pressing because i'm limited by the weight i can balance seated. not tiring my lowerback yet.

Wed Nov 8

morning
Squats 315-365-405, 405 x4
Horizontal Pullseated cable rows wide grip 195 x10-10
Vertical Pullcable upright rows 100 x14-6
Vertical Pull bw chins wide grip 12-4-4
Vertical Pushbw dips x20

* 3-day work week starts tonight. feels like i can still go for another 405x4 later.  rested the shoulder pressing for a fresher lowerback. i need to start adding weighted dips again.

afternoon
Squats 315-365-405, 405 x4
Horizontal Pullseated cable rows wide grip 195 x10-10
Vertical Push seated shoulder press 95x10, 115x10
Vertical Pull bw chins wide grip 12-5-3

* will take it easy on the working side of the week. might just go for 405 doubles or triples until sunday.

Thur Nov 9

afternoon
Squats 315-365-405, 405 x4
Vertical Push seated shoulder press 115x10, 135x7
Vertical Pull bw chins wide grip 12-4-4
Calves seated calf raise soleus 5x45lbx10, 6x45lbx10

Fri Nov 10

afternoon
Squats 315-365-405, 405 x4
Vertical Push seated shoulder press 135 x6-4
Vertical Pull bw chins wide grip 12-4-4
Vertical Pullcable upright rows 100 x14-6
Calves seated calf raise soleus 6x45lbx10

Sat Nov 11

afternoon
Squats 315-365-405, 405 x4
Horizontal Push seated chest press machine 110lbx10, 135lbx10-10-10-10
Horizontal Pull seated wide grip cable row 150lbx10, 165lbx10, 180lbx10-10, 195lbx7
Calves seated calf raise soleus 5x45lbx10, 5x45lb+25lbx10
Vertical Pullcable upright rows 100lb x10-10

Oct 29 - Nov 4, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 192-194lb

Nov Week 1 of 5

Sun Oct 29

morning
Squats 315-365-405, 385 x4-3-3
Horizontal Pull seated cable mid row wide grip 150 x10-10-10-10
Vertical Push seated smith machine inclined press 135 x10-10, 165 x7-6-7
Vertical Pull cable upright rows 100 x14-6
rest
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull bw chins wide grip x12-4-4
Vertical Push bw dips x20
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Abs weighted situps 30lb x10-10
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* will have another heavy breakfast and if i'm still thick later in the afternoon at 194lb, il go for 395.

afternoon
Squats 315-365-405, 405 x4-3-3
Vertical Pull cable upright rows 100 x20
Vertical Pull seated lat machine wide neutral 205 x10-10
Vertical Push bw dips x20
rest
Vertical Push seated smith machine inclined press 135 x10-10, 165 x7-6-7
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull bw chins wide grip x12-4-4
Horizontal Pull seated cable mid row wide grip 150 x10-10-10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Abs weighted situps 30lb x10-10
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* woot.. so strong this afternoon after a strong breakfast and a 6hr day nap. bloated wet bw at 196 from all the fruits i ate this morning. 5 large peaches and 1/2 pound of grapes. the 405 felt so easy that i changed my mind on the 395 and did my volumes with 405. it was not very heavy but i can tell that its not 385 anymore. i could not have gotten a paused 4th rep on the 2nd and 3rd set without grinding the weight up. i could get the rep but definitely not something i would do every workout.
* it would be wise to take it easy tmrw morning and just go 455 top again in the afternoon if i stay 195lb+. still skipping the cardio. still have abs.

Mon Oct 30

morning
Squats 315-365-405, 405 x4
Horizontal Pull seated cable mid row wide grip 150 x10-10, 180 x7-6-7, 195 x7-6-7
Vertical Pull cable upright rows 100 x16-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push seated smith machine press 95,115,135 10x1 sets each
rest
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull bw chins wide grip x12-4-4
Vertical Push bw dips x20
Abs weighted situps 30lb x10-10
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* was already strong again this morning. decided to do 405 anyway but held of to single backoff set. did smith machine shoulder press seated and without back support. duplicating the form on my seated machine pressing. if the weight is too heavy for my torso, i will not be strained because my upperbody will just be pushed back. bw 194lb.

afternoon
Squats 315-365-405, 405 x4
Horizontal Pull seated cable mid row grip 195-210 x10-10 each, 225 x5
Vertical Pull cable upright rows 100 x12-8
Vertical Push seated smith machine press 135 x10-10, 165 x4-3-3
Calves seated calf raise soleus 5x45lb+25 x5-5-5-5
Abs weighted situps 30lb x10-10
rest
Vertical Pull bw chins wide grip x12-4-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push bw dips x20
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max
 
* i don't think i can recover from a 405 x4-3-3 daily yet. taking it easy with these single backoff of 4 reps. quads not very sore anymore post workout.  putting more intensity on the midback cable rowing and smith machine shoulder pressing.

Tue Oct 31

morning
Squats 315-365-405, 405 x4
Horizontal Pull seated cable mid row 210 x10-10
Vertical Pull cable upright rows 100 x10-10
Vertical Pull seated lat machine pulldown 150 x7-6-7
Vertical Push seated smith machine press 135 x10-10, 145 x7-6-7
rest
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull bw chins wide grip x12-4-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push bw dips x20
Abs weighted situps 30lb x10-10
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* 405x4 still repeatable twice a day. not afraid at all of failing. more afraid of screwing up form and exerting a lot more effort than i have too resulting in a harder next workout. also noticed that as i breath in before the eccentric, i raise my upperback about 1/2 -1". that initial down movement of the bar has a very big effect in smoothening the form. i gain an 1" before going down, and i can maneuver the bar path in that little ROM i gained to where exactly i want it to come down. these are all paused reps so anything gained in form helps a lot.
* made my rowing simple now. i use the same little straight bar attachment with pronated grip. upright rows for upperback, mid rows for the rhomboids and lat pulldowns for the lats. i'll also will stick to the smith machine seated press (without back support) and use the shoulder press machine whenever the smith is not available.

afternoon
Squats 315-365-405, 405 x4
High Row seated lat machine pulldow 180 x10-10
Low Row cable upright rows 100 x10-10
Mid Row seated cable rows 150 x10-10
Vertical Push seated smith machine press 145 x10-10
rest
Calves seated calf raise soleus 5x45lb+25 x16-4
High Row bw chins wide grip x12-4-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push bw dips x20
Abs weighted situps 30lb x10-10
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* bw 194 normal now. 405 was a little heavier this afternoon because i had to take an extended 15 min rest due to a false fire alarm.

Wed Nov 1

morning
Squats 315-365-405, 405 x4
Horizontal Pull seated cable mid row 150x10, 180x10
Vertical Pull cable upright rows 100 x14-6
Vertical Pull seated lat machine pulldown 150x10, 180x10
Vertical Push seated smith machine press 145 x10-10, 185x2
rest
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull bw chins wide grip x12-4-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push bw dips x20
Abs weighted situps 30lb x10-10
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* recovery winning with the 405x4 paused volume. i could have done 5 this morning and still have enough for another afternoon workout. i''m close to attempting the 455 again but don't want to change things because its working. tried the 185 on smith seated press without backsupport. i got pushed back. will stay with volume reps on this exercise.

afternoon
Squats 315-365-405, 405 x4
Horizontal Pull seated cable mid row 180x10, 195x10
Vertical Pull cable upright rows 100 x16-4
Vertical Pull seated lat machine pulldown 150x10, 180x10
Abs weighted situps 30lb x8-6-6
Vertical Pull bw chins wide x12-4-4
rest
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull bw chins wide grip x12-4-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push bw dips x20
Vertical Push seated smith machine press 145 x10-10, 185x2
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

Thur Nov 2

afternoon
Squats 315-365-405, 405 x4
Vertical Push seated smith machine press 145 x10-10
Vertical Pull bw chins wide x12-4-4
Horizontal Pull seated cable mid row 150 x10-10
rest
Vertical Pull seated lat machine pulldown 150x10, 180x10
Abs weighted situps 30lb x8-6-6
Vertical Pull cable upright rows 100 x16-4
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push bw dips x20
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* took a bit more singles of 315 than usual to get my blood going this afternoon. getting colder here in SF.

Fri Nov 3

afternoon
Squats 315-365-405, 405 x4
Horizontal Pull seated cable mid row wide grip 180x10, 195x10, 225x10, 240x5
Vertical Push bw dips x20
rest
Vertical Pull bw chins wide x12-4-4
Vertical Push seated smith machine press 145 x10-10
Vertical Pull seated lat machine pulldown 150x10, 180x10
Abs weighted situps 30lb x8-6-6
Vertical Pull cable upright rows 100 x16-4
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

Sat Nov 4

afternoon
Squats 315-365-405, 405 x1
Vertical Pull bw chins wide x12-4-4
Horizontal Pull seated cable mid row wide grip 225x10, 255x10
Vertical Pull cable upright rows 100 x10-10
Calves seated calf raise soleus 5x45lb x10-10
rest
Vertical Push bw dips x20
Vertical Pull bw chins wide x12-4-4
Vertical Push seated smith machine press 145 x10-10
Vertical Pull seated lat machine pulldown 150x10, 180x10
Abs weighted situps 30lb x8-6-6
Vertical Pull cable upright rows 100 x16-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

*body fighting a virus. got good sleep and rest but was weak from my colds. could have forced more reps on the backoff set because i was not so weak to not even try them. did the first and it felt so much heavier. don't want to burn out and turn this little cold to anything more serious. all little exercises were not affected. still strong on those. breathing more but were not a problem.

Oct 22-28, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 188-190lb

Oct Week 4 of 5

Sun Oct 22

afternoon
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x12-4-4
Calves seated calf raise soleus 5x45lb+25 x10-10
Vertical Push seated smith machine inclined shoulder press 135 x7-6-7, 185 x4-3-3
Vertical Pull cable upright rows 100 x10-10-10-10
rest
Horizontal Pull seated cable mid row 195lb x7-6-7
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push bw dips x20
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* since i maxed out the weight stack on the seated shoulder press machine, i'm adding the smith machine inclined press to the mix again. will not do so many consecutive days of smith pressing because it tires my back quickly. will use the seated shoulder machine every time i need a break from the smith.

Mon Oct 23

morning
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x12-4-4
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Vertical Pull cable upright rows 100 x10-10
Horizontal Pull seated cable mid row wide grip 180lb x7-6-7
Abs weighted situps 30lb x7-6-7
rest
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Push bw dips x20
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* squats still strong. bw lean at 188-190lb. skipping the cardio for days now. don't want to put too much fatigue. been eating a lot more calories but bw is not going up yet.

afternoon
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x15-5
Calves seated calf raise soleus 5x45lb+25 x20
Horizontal Pull seated cable mid row wide grip 180lb x10-10
Abs weighted situps 30lb x10-10
Vertical Push bw dips x20
rest
Vertical Pull cable upright rows 100 x10-10
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* recovering from this daily volumes of 385s but have constant doms now on my quads. compression pants help keep it solid and warm for recovery. i'm not having nightmares yet so i know the intensity is not mentally beating me up yet.

Tue Oct 24

morning
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x12-4-4
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull cable upright rows 100 x14-6
Horizontal Pull seated cable mid row wide grip 180lb x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
rest
Abs weighted situps 30lb x7-6-7
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Vertical Push bw dips x20
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* 385 felt easiest so far this morning. bw 191lb. if its still this good in the afternoon, il go for 395 wed.

afternoon
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x14-6
Vertical Pull cable upright rows 100 x12-8
Calves seated calf raise soleus 5x45lb+25 x16-4
Horizontal Pull seated cable mid row wide grip 180lb x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
rest
Abs weighted situps 30lb x7-6-7
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Vertical Push bw dips x20
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* 385 still not so bad but the post workout soreness in my lower quads is getting more intense. so close to wrapping it with bandage or anything with more compression than my cw-x tights. might go easy with 385 x3-2 if i dont feel better post workout.

Wed Oct 25

morning
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x12-4-4
Calves seated calf raise soleus 5x45lb+25 x10-10
Vertical Pull cable upright rows 100 x14-6
Horizontal Pull seated cable mid row wide grip 150 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Abs weighted situps 30lb x10-10
rest
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Vertical Push bw dips x20
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* working short week 3-night this week. will get another 4-3-3 on 385 later because i'm already strong this morning. bw 192lb. been eating more fruits.

afternoon
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x13-4-3
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull cable upright rows 100 x16-4
rest
Horizontal Pull seated cable mid row wide grip 150 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Abs weighted situps 30lb x10-10
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Vertical Push bw dips x20
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* skipped most things. gym too busy this late afternoon. had to be at work. not worried about it. less things to recover from.

Thur Oct 26

afternoon
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x13-4-3
Vertical Pull cable upright rows 100 x16-4
Vertical Push bw dips x20
rest
Calves seated calf raise soleus 5x45lb+25 x16-4
Horizontal Pull seated cable mid row wide grip 150 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Abs weighted situps 30lb x10-10
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

Fru Oct 27

afternoon
Squats 315-365-405, 385 x4-3-3
Vertical Pull bw chins wide grip x12-4-4
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
rest
Vertical Push bw dips x20
Vertical Pull cable upright rows 100 x16-4
Horizontal Pull seated cable mid row wide grip 150 x10-10
Abs weighted situps 30lb x10-10
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* squats still going strong even on my working side of the week. soreness and tenderness still there post workout but recovery is not losing at all. bw 192-194 now from all the grapes i've been eating.

Sat Oct 28

afternoon
Squats 315-365-405, 385 x4-3-3
Horizontal Pull seated cable mid row wide grip 150 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
rest
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Pull bw chins wide grip x12-4-4
Vertical Push bw dips x20
Vertical Pull cable upright rows 100 x16-4
Horizontal Pull seated cable mid row wide grip 150 x10-10
Abs weighted situps 30lb x10-10
Vertical Push seated smith machine inclined shoulder press 165 x7-6-7
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

Oct 15-21, 2017

Full Squats - Paused - Maintenance
455 #203 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

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

BW 188-190lb

Oct Week 3 of 5

Sun Oct 15

morning
Squats 315-365-405, 345 x4-3-3 
Vertical Pull bw chins wide grip x13-4-3
Vertical Pull cable upright rows 100 x10-10
Vertical Push cybex machine seated shoulder press 160 x7-6-7
Calves seated calf raise soleus 5x45lb+25 x10-10
Abs weighted situps 30lb x5-5, 35lb x5-5
rest
Horizontal Pull one arm cable low row 80lb x7-6-7
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max

* squats volume lowered. left quad starting to feel tender. wearing my compression tights now on recovery. not broken. just accumulation of fatigue and recovery starting to lose.

afternoon
Squats 315-365-405, 345 x7-6-7 
Vertical Pull bw chins wide grip x13-4-3
Vertical Pull cable upright rows 100 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Calves seated calf raise soleus 5x45lb+25 x10-10
Horizontal Pull one arm cable row 90lb x7-6-7
rest
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 138 hr max

* legs felt a lot better this afternoon. shoulder pressing on the machine is max now at 165lb. thats full 150lb stack + 15lb on the extra selector knob. bw still even at ~ 190lb.

Mon Oct 16

morning
Squats 315-365-405, 345 x4-3-3 
Vertical Pull bw chins wide grip x16-4
Vertical Pull cable upright rows 100 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Calves seated calf raise soleus 5x45lb+25 x10-10
Horizontal Pull one arm cable mid row 100lb x7-6-7
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max
rest
Abs weighted situps 30lb x5-5, 35lb x5-5

afternoon
Squats 315-365-405, 345 x7-6-7 
Vertical Pull bw chins wide grip x16-4
Vertical Pull cable upright rows 100 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Calves seated calf raise soleus 5x45lb+25 x14-6
Horizontal Pull seated cable mid row 150lb x7-6-7
rest
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* 345 squats now easy. will go heavier tomorrow afternoon.

Tue Oct 17

morning
Squats 315-365-405, 345 x7-6-7 
Vertical Pull bw chins wide grip x13-4-3
Vertical Pull cable upright rows 100 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Calves seated calf raise soleus 5x45lb+25 x14-6
Horizontal Pull seated cable mid row 150lb x7-6-7
rest
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* skipped cardio again. 186-188lb lean right now. surprisingly getting stronger and getting leaner. thinking of 365 5x4 later for volume.

afternoon
Squats 315-365-405, 375 x4-3-3 
Vertical Pull bw chins wide grip x13-4-3
Vertical Pull cable upright rows 100 x10-10
Calves seated calf raise soleus 5x45lb+25 x14-6
Horizontal Pull seated cable mid row 180lb x7-6-7
Vertical Push cybex machine seated shoulder press 165 x7-6-7
rest
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* decided to take a break from volumes of 20s and do 375x10. was not tiring at all. we'll see if i can maintain this pace now.
 
Wed Oct 18

morning
Squats 315-365-405, 375 x4-3-3
Vertical Pull bw chins wide grip x12-4-4
Vertical Pull cable upright rows 100 x10-10
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
rest
Horizontal Pull seated cable mid row 150lb x7-6-7
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

afternoon
Squats 315-365-405, 375 x4-3-3
Vertical Pull bw chins wide grip x13-4-3
Vertical Pull cable upright rows 100 x10-10
Calves seated calf raise soleus 5x45lb+25 x16-4
Horizontal Pull seated cable mid row 180lb x7-6-7
Vertical Push bw dips x20
rest
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* the 375 backoffs are way easier than the higher volume of 345s.

Thur Oct 19

afternoon
Squats 315-365-405, 375 x4-3-3
Horizontal Pull seated cable mid row 180lb x7-6-7
Vertical Pull bw chins wide grip x10-10
Calves seated calf raise soleus 5x45lb+25 x10-10
Vertical Push cybex machine seated shoulder press 165 x7-6-7
rest
Vertical Pull cable upright rows 100 x10-10
Vertical Push bw dips x20
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

Fri Oct 20

afternoon
Squats 315-365-405, 385 x4-3-3
Horizontal Pull seated cable mid row 195lb x7-6-7
Vertical Pull bw chins wide grip x13-4-3
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
rest
Vertical Pull cable upright rows 100 x10-10
Vertical Push bw dips x20
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* 385 for the volume. it was not very heavy. hope i make it til sunday before i fatigue.

Sat Oct 21

afternoon
Squats 315-365-405, 385 x4-3-3
Horizontal Pull seated cable mid row 195lb x7-6-7
Calves seated calf raise soleus 5x45lb+25 x16-4
Vertical Push cybex machine seated shoulder press 165 x7-6-7
Vertical Pull cable upright rows 100 x10-10
rest
Vertical Pull bw chins wide grip x13-4-3
Vertical Push bw dips x20
Abs weighted situps 30lb x5-5, 35lb x5-5
Cardiowalk 1 mile @ 4mph, 7.5% incline. 136 hr max

* still 385 strong at the weakest day of the week. this saturday afternoon is after a 3-night 7pm-8am work schedule.