Adarq.org

Mar 18-24 , 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 205lb

Macro

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 3 of 4

Sun Mar 18

morning
Squats 315s-365-405, 275 3x2 sets
Dips bw 5x7 sets
Pullups wide bw 3x7 sets

* 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.

afternoon
Squats 315s-365-405
Dips bw 5x10 sets
Pullups wide bw 3x10 sets

* 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. 
 
Mon Mar 19

morning
Squats 315s-365-405
Dips bw 5x7 sets
Pullups wide bw 3x7 sets
Cardiowalk 1mile @ 4mph-4% 145HR max
 
* 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.

afternoon
Squats 315s-365-405 315x3
Shoulders smith machine close grip decline press 225 3x3 sets
Rows seated cable rows 150-165-180-195 3x1 sets each, 210-225 3x2 sets each
Calves seated calf raise soleus 5x45lb 3x2 sets, 6x45lb 3x4 sets

Wed Mar 21

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.

afternoon
Squats 315s-365-405
Shoulders smith machine close grip decline press 185 3x2 sets, 205 3x2 sets, 225 3x4 sets
Calves seated calf raise soleus 5x45lb 3x2 sets, 6x45lb 3x2 sets, 7x45lb 3x1 sets

* 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.

Mar 11-17 , 2018

Full Squats - Paused - Maintenance
455 #227 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 205lb

Macro

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 2 of 4

Sun Mar 11

afternoon
Squats 315s-365-405
Dips bw 3x7 sets, 10x4 sets
Pullups wide bw 3x10 sets
Calves standing smith machine 315x3, 405 3x2 sets, 495 3x2 sets, 405 3x4 sets

* bw staying at dry 205lb but still feel weak. seated calf machine broken. used smith and its ok.

Mon Mar 12

morning
Squats 315s-365-405
Dips bw 3x2 sets, 10x4 sets
Pullups wide bw 3x7 sets
Rows seated cable rows 150-165-180-185 3x1 sets each
Calves standing smith machine 405 3x2 sets, 455 3x2 sets,

* feeling a bit stronger now. might be back to normal this afternoon.

afternoon
Squats 315s-365-405-455#225
Dips bw 5x7 sets, 10x2 sets
Pullups wide bw 5x5 sets, 3x4 sets
Calves standing smith machine 455 3x3 sets,

* 455 was not so bad. will bring dip belt for weighted pullups/dips soon.
 
Tue Mar 13

morning
Squats 315s-365-405-455#226
Dips bw 3x7 sets, 10x1 sets
Pullups wide bw 3x11 sets
Calves standing smith machine 455 3x3 sets, 475 3x1 sets

* 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.

afternoon
Squats 315s-365-405-455#227 225 5x2 setse
Dips bw 3x3 sets, 10x2 sets
Pullups wide bw 5x3 sets, 3x2 sets

* skipped the calf work. smith busy. 455 felt heavier than morning again. did some 225s for volumes.

Wed Mar 14

morning
Squats 315s-365-405, 225 10x2 sets
Dips bw 3x5 sets, 5x2 sets
Pullups wide bw 5x3 sets, 3x4 sets
Calves standing smith machine 455 3x3 sets, 475 3x1 sets, 495 3x1 sets

* 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.

afternoon
Squats 315s-365-405, 225 5x2 sets, 275 3x3 sets
Dips bw 3x5 sets, 5x2 sets
Pullups wide bw 5x3 sets, 3x2 sets

Thur Mar 15

afternoon
Squats 315s-365-405, 275 3x3 sets
Dips bw 5x2 sets, 10x2 sets
Pullups wide bw 5x3 sets, 3x2 sets
Calves standing smith machine 455 3x2 sets, 495 3x2 sets

Fri Mar 17

afternoon
Squats 315s-365-405, 275 3x3 sets
Dips bw 5x2 sets, 10x2 sets
Pullups wide bw 5x2 sets, 3x3 sets
Calves standing smith machine 455 3x2 sets, 495 3x2 sets, 545 2x1 sets

* 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

Sat Mar 18

afternoon
Squats 315s-365-405, 275 3x3 sets
Dips bw 5x2 sets, 10x2 sets
Pullups wide bw 5x2 sets, 3x3 sets
Calves standing smith machine 455 3x2 sets, 495 3x2 sets

Feb 25 - Mar 3 , 2018

Full Squats - Paused - Maintenance
455 #217 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 205lb

Macro

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.


Feb Week 4 of 4

Sun Feb 25

morning
Squats 315s-365-405
Shoulders seated chest press machine reverse grip 120lb-135lb-150lb-165lb-180lb 5x1 sets each, 195lb-210lb-225lb-240lb-255lb-270lb 3x1 sets each, 120lb-135lb-150lb 10x1 sets each
Rows one arm cable row 80lb 5x2 sets, 100lb 3x2 sets | lat pulldown machine wide grip 150lb-165lb-180lb-195lb 5x1 sets each, 210lb-225lb-240lb-255lb-270lb-285lb-300lb 3x1 sets each, 120lb-135lb-150lb 10x1 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets

* 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.

afternoon
Squats 315s-365-405-455#207
Shoulders seated chest press machine reverse grip 120lb-135lb-150lb-165lb-180lb 5x1 sets each, 195lb-210lb-225lb-240lb-255lb-270lb 3x1 sets each, 120lb 10x2 sets, 135lb 10x1 sets
Rows double arm seated cable row mid pull 180lb-195lb 5x1 sets each, 210lb-225lb-240lb-255lb 3x1 sets each | lat pulldown machine wide grip 150lb-165lb-180lb 5x1 sets each, 210lb-225lb-240lb-255lb-270lb-285lb 3x1 sets each, 120lb-135lb 10x2 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets, 7x45lb 3x1 sets

* 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. 

Mon Feb 26

morning
Squats 315s-365-405-455#208
Shoulders seated chest press machine reverse grip 90lb-120lb 10x2 sets each, 135lb-150lb 10x1 sets each, 165lb-180lb-195lb-210lb 3x1 sets each
Rows double arm seated cable row mid pull 150-165 5x1 sets each, 180-195-210-225-240 3x1 sets each
Rows lat pulldown machine wide grip 150-165-180 5x1 sets each, 210-225-240-255-270 3x1 sets each, 120-135 10x2 sets each
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x1 sets, 2x45lb 10x2 sets, 3x45lb 10x1 sets
 
* 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.

afternoon
Squats 315s-365-405-455#209
Shoulders seated chest press machine reverse grip 165-180-195-210-225-240 3x1 sets each
Rows lat pulldown machine wide grip 210-225-240-255-270-285 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x3 sets, 7x45lb 3x1 sets

* 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.

Tue Feb 27

morning
Squats 315s-365-405-455#210
Shoulders seated chest press machine reverse grip 120 5x1 sets, 135-150-165-180-195-210 3x1 sets each
Rows one arm cable rows 80 5x2 sets
Rows lat pulldown machine wide grip 150 5x1 set, 180-195-210-225-240-255-270 3x1 sets eac
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x1 sets, 4x45lb 10x2 sets

* 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.

morning
Squats 315s-365-405-455#211
Shoulders seated chest press machine reverse grip 150-165-180-195 3x1 sets each
Rows double arm seated row wide pronated mid pull 150-165-180-195 3x1 sets each
Rows lat pulldown machine wide grip 210-225-240-255 3x1 sets eac
Calves seated calf raise soleus 6x45lb 3x2 sets, 2x45lb 10x1 sets

* 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.

Sat Mar 3

morning
Squats 315s-365-405
Shoulders seated chest press machine reverse grip 150-165-180-195 3x1 sets each, 210-225-240-255 3x1 sets each, 270 3x1 sets
Rows one arm cable rows 80 3x3 sets, 100 3x1 sets
Rows lat pulldown machine wide grip 225-240-255-270 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets

* 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.
 

Feb 18-24 , 2018

Full Squats - Paused - Maintenance
455 #206 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 204lb

Macro

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.


Feb Week 2 of 4

Sun Feb 18

morning
Squats 315s-365-405
Shoulders seated chest press machine 225lb 5x2, 3x2 | 240lbx3 | 255lbx3 | 270lbx3 | 285lbx3
Rows one arm cable mid row 80lb 5x4 | double hand cable upight rows 100lb 5x4
Calves seated calf raise soleus 6x45lb 3x4
Abs weighted cable situps 30lb 5x4
 
* got mentally tired from the very high volume of heavy little things on yesterdays workout. lost motivation to lift anything heavier than 405. still did heavish volume on the shoulder pressing but took it easy with the rows. did the seated chest press with reverse grip and it felt better.

afternoon
Squats 315s-365-405-435
Shoulders seated chest press machine 255lb-270lb 3x2 sets each
Rows one arm cable mid row 80lb 5x4, 100lb 3x2 | seated lat pulldown reverse grip 225lb 3x2, 240lbx3, 255lbx3
Calves seated calf raise soleus 6x45lb 3x4 sets
Abs weighted cable situps 30lb 5x4 sets

* this is much better but i was expecting to spend little effort on 435 because i'm now 204lb dry. the heavier pressing volumes must be tiring me a little.

Mon Feb 19

morning
Squats 315s-365-405
Shoulders seated chest press machine 255lb-270lb 3x2 sets each
Rows one arm cable mid row 80lb 5x4 sets | double hand cable row wide reverse 180lb-195lb 5x1 sets each, 210lb-225lb-240lb-255lb 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets

* i thought id be 435 already this morning because of the strong diet and sleep. i guess the fatigue caught up to me. bw still strong at 204lb.

afternoon
Squats 315s-365-405-435
Shoulders smith reverse grip bench press 275lb 1x3 sets, 2x1 sets | 295lb 1x3 sets
Rows double hand cable row wide reverse 225lb 5x1 sets | 240lb-255lb-270lb 3x1 sets each | lat pulldown wide grip reverse 240lb-255lb 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets | 7x45lb x3

Tue Feb 20

morning
Squats 315s-365-405-435
Shoulders smith machine reverse grip bench 295lb 1x3 sets | 275lb 2x2 sets
Rows one arm cable mid row 80lb 5x2 sets, 100lb 3x2 sets | double hand cable row wide reverse 210lb-225lb 3x2 sets each | lat pulldown reverse grip wide 225lb 3x2 sets
Calves seated calf raise soleus 6x45lb 3x4 sets, 7x45lb 3x1 sets

* very cold 38F morning but was able to lift strong again. i will keep top set to 435 until i get over 205lb bw.

afternoon
Squats 315s-365-405-455#205
Shoulders smith machine reverse grip bench 295lb 1x2 sets | 275lb 2x2 sets
Rows one arm cable mid row 80lb 5x4 sets | double hand cable row wide reverse 225lb 3x4 sets
Calves seated calf raise soleus 6x45lb 3x4 sets

* bw dry 206lb after eating lots of costco steak fries air-fryed cooked this morning. no salt. no condiments. just krispy potatoes for gains. worked and got a good 455. i did not tire myself or toast my back doing it. id say at least 10-15lb over the 455 but can't be too sure because i'm not doing these heavy singles often enough again to figure out my strength. id still get 435 next morning workout. might try to hold off to 405 and try for another 455 in the afternoon.

Wed Feb 21

morning
Squats 315s-365-405
Shoulders smith machine reverse grip bench 295lb 1x2 sets | 275lb 2x2 sets
Rows one arm cable mid row 80lb 5x2 sets, 100lb 3x2 sets | double hand cable row wide reverse 195lb 3x2 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets

afternoon
Squats 315s-365-405-455#206
Shoulders smith machine reverse grip bench 295lb 1x2 sets
Rows lat pulldown wide grip reverse 210lb 3x3 sets
Calves seated calf raise soleus 6x45lb 3x4 sets, 7x45lb 3x1 sets

* 455 today felt as easy as yesterday. no glitch or grinding but still not confident to do these outside of the safety pins.

Thur Feb 22

afternoon
Squats 315s-365-405
Shoulders smith machine reverse grip bench 295lb 1x2 sets
Rows one arm cable row 80lb 5x2 sets | lat pulldown wide grip reverse 210lb 3x1 sets
Calves seated calf raise soleus 6x45lb 3x4 sets, 7x45lb 3x1 sets

* tired from the work night. could get 435 but don't feel like fighting a heavy rep.

Fri Feb 23

afternoon
Squats 315s-365-405
Shoulders smith machine reverse grip bench 295lb 1x1 sets, 275lb 1x2 sets,  135lb 10x3 sets
Rows one arm cable row 80lb 5x4 sets
Calves seated calf raise soleus 6x45lb 3x4 sets

* felt better than yesterday but still tired. did high rep on the 135lb reverse grip pressing to see what form i'm most comfortable with. had to be on the wider stance.

Sat Feb 24

afternoon
Squats 315s-365-405
Shoulders smith machine reverse grip bench 185lb 5x4 sets | seated chest press machine reverse grip 180lb-195lb 3x2 sets, 210lb 3x1
Rows one arm cable row 80lb 5x2 sets, 100lb 3x2 sets | lat pulldown machine wide grip neutral 180lb-195lb-210lb-225lb 3x2 sets each, 240lb 3x1 sets
Calves seated calf raise soleus 6x45lb 3x4 sets

* took off a little early from work this morning and got a day off on 4th night to prepare for a mon-fri daytime work schedule this coming week. i've been working the night schedule for 15+ years now and kept myself healthy by keeping a consistent sleeping pattern (always sleeping between the hrs of 9-4 am or pm). this 5 day dayshift schedule is not going to be easy. planning on sleeping after 4pm since i live 10mins from work and hit the gym after a 3-4hr nap. ~ 9-10pm ish.
* was tired again this afternoon.

Feb 11-17 , 2018

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

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

BW 202-204lb

Macro

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.


Feb Week 2 of 4

Sun Feb 11

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3, 275lb 1x5
Rows one arm cable mid row 80lb 5x4, 90lbx5, 100lbx5 | one arm cable high row 90lb 5x2
Calves seated calf raise soleus 6x45lb 3x4

* bw 202 dry for days now. 435x1 daily without any issues even at the end of a 4-day work week. smith machine pressing not as strong. accumulated fatigue but was still able to get what i planned.

Mon Feb 12

morning
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3, 275lb 2x2
Rows one arm cable mid row 80lb 5x2, 100lb 5x2 | one arm cable high row 80lb 5x2
Calves seated calf raise soleus 6x45lb 3x4

* will use 275x3s later on the shoulder pressing. 315 would still be very heavy at this time but with 275x3s, il be a lot stronger in week or two. all exercise selection now is perfect. will add inclined walking when i feel that i'm getting too fat.
 
pics of gains. looks like most of the 10lb gains went to my obliques as fat. doesn't matter. i got a lot stronger on everything.

204lb wet bw. feb 12 2018


192bw jan 1 2018


afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3, 275lb 3x4
Rows one arm cable mid row 80lb 5x2, 100lb 5x1
Calves seated calf raise soleus 6x45lb 3x2, 7x45lb x3

* 435x1 easist today. could have 445 but don't like how the double10s look. will keep it as is until i get thicker and go straight to 455.

Tue Feb 13

morning
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x2, 275lb 3x1
Rows one arm cable mid row 80lb 5x2, 100lb 3x4
Calves seated calf raise soleus 6x45lb 3x4, 7x45lb x3

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x2, 275lb 3x2
Rows one arm cable mid row 80lb 5x4, 100lb x3 | one arm cable high row 80lb 5x2
Calves seated calf raise soleus 6x45lb 3x4, 7x45lb 3x1

Wed Feb 14

morning
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3, 275lb 3x1
Rows one arm cable mid row 80lb 5x2, 100lb 3x4
Calves seated calf raise soleus 6x45lb 3x4

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3
Rows one arm cable mid row 80lb 5x4
Calves seated calf raise soleus 6x45lb 3x4

Thur Feb 15

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3
Rows one arm cable mid row 80lb 5x4
Calves seated calf raise soleus 6x45lb 3x2, 7x45lb 3x1

Fri Feb 16

afternoon
Squats 315s-365-405-435
Shoulders seated chest press machine 150lb 5x2, 180lb 5x1
Rows one arm cable mid row 80lb 5x2, 100lb 3x4

* smith machine broken. did pressing on the other machine. skipped calves. gym busy. had to go to work. last night tonight. woot!

Sat Feb 17

afternoon
Squats 315s-365-405-435
Shoulders seated chest press machine 150lb-165lb-180lb-195lb 5x1 each, 210lb-225lb-240lb-255lb 3x1 each, 270lb-285lb 2x1 each
Rows one arm cable mid row 80lb 5x2, 100lb 3x5 | one arm cable high pull 100lb 5x2, 3x2
Calves seated calf raise soleus 6x45lb 3x4

* maxd out the seated chest press machine at 285lb. it was not very heavy but awkward to start because of the heavier concentric to start the set. the weight stack sticks to the bottom rubber. feels like i had to peel it off at the start. only get that on top 285lb. everything else is alright.

KF-- I can't believe you only take 136g of protein per day. I had thought you took 200g+. I think you used to, is it unnecessary to take that much protein? I remember when I used to take 190g+ per day at 175-185lb bw, a lot of that protein seems to get wasted and body doesn't absorb it....

protein shakes make me feel full longer without adding so many calories. that's probably the most benefit i get from eating protein shakes. i don't feel any stronger or thicker when i go very high dosages of protein.

Jan 21-27, 2018

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 194-196b

Macro

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.




Jan Week 4 of 5

Sun Jan 21

morning
Squats 315s-365-405 | smith machine 315 5x2 sets, 405 3x1 sets
Shoulders smith machine bench press close grip 275lb 1x5 sets, 225lb 5x2 sets
Rows standing one arm cable low rows 80lb 5x2 sets, 90lb 5x2 sets, 100lb 5x2 sets |  one arm cable high rows 80lb 5x2 sets, 90lb 5x2 sets, 100lb 5x2 sets | one arm cable upright rows 40lb 5x4 sets
Calves 5x45lb 5x4 sets, 6x45lb 5x1 sets

* took vid of my close grip pressing. i am pressing on a very slight decline. it looks like an incline press but its a decline for sure. 
* did so many rows this morning. feeling very good that my right elbow is fixed. it feels more natural and safer for me to row horizontal (landmine row) or at the extremes of horizontal (high row or low row) but not at a vertical. i believe it eventually kills my elbow when i pull straight up and down - some biomechanics thing. a slight lean of the torso puts my pulling at a lot more comfortable position. that is why i prefer the one arm cable. the resistance pulleys move freely in 4 directions. the resistance gets inline to my pulling motion.

275x1 close grip decline press
<a href="http://www.youtube.com/watch?v=isFSI2Y3pGU" target="_blank">http://www.youtube.com/watch?v=isFSI2Y3pGU</a>

afternoon
Squats 315s-365-405-435x1-315x5
Shoulders smith machine bench press close grip 275lb 1x5 sets
Rows standing one arm cable high rows 100lb 5x4 sets, 10x1 sets | lat pulldown wide grip 120lb-150lb-180lb 5x1 sets each
Calves 5x45lb 5x4 sets, 6x45lb 5x1 sets

* 405 felt good again and did my occasional 435x1. bw goal of 194-196 there already.

Mon Jan 22

morning
Squats 315s-365-405, 315x5
Shoulders smith machine bench press close grip 275lb 1x5 sets | machine dips 120lb-135lb 5x2 sets each
Rows standing one arm cable high rows 100lb 5x2 sets, 10x1 sets | one arm cable mid rows 80lb 5x4 sets
Calves 5x45lb 5x4 sets, 6x45lb 5x1 sets

* did not do low rows (upright rows) because the movement does not feel healthy for the elbow. everything else feels good.

afternoon
Squats 315s-365-405, 435x1, 315x3
Shoulders smith machine decline bench press close grip 275lb 1x5 sets
Rows standing one arm cable high rows 100lb 5x8 sets | one arm cable mid rows 80lb 5x4 sets
Calves 5x45lb 5x2 sets, 6x45lb 5x1 sets

* was not planning on another 435 this week but i guess its about time i lift something heavier again. kept the backoff to 3s to minimize fatigue.
 
Tue Jan 23

morning
Squats 315s-365-405-435,
Shoulders smith machine bench press close grip 275lb 1x5 sets 
Rows standing one arm cable high rows 100lb 5x4 sets | one arm cable mid rows 80lb 5x2 sets
Calves 5x45lb 5x4 sets

* this consistent dry 194lb got me a lot stronger.  435x1 was not slow. if it were a grinder, i would not have recovered from the workout 12hrs ago. will probably do another 435x1 later in the afternoon and stay with this ramping as long as my bw does not drop.

afternoon
Squats 315s-365-405-435, 345x3
Shoulders smith machine bench press close grip 275lb 1x5  | seated machine dips 120lb 5x2, 135lb 5x2 
Rows standing one arm cable high rows 100lb 5x2, 10x1 | one arm cable mid rows 80lb 5x4 sets
Calves 5x45lb 5x4 sets
 
* this is whats working right now - 3-4 hr sleep at night, 5-6hr sleep at day. bw consistent at dry 194lb. will figure out how to use the seated dip machine and tie myself so i don't get pushed up on heavier weights. the foot rollers on the machine is not working for me.

Wed Jan 24

morning
Squats 315s-365-405-435, 345x2
Shoulders smith machine bench press close grip 275lb 1x5  | seated machine dips 135lb 5x4
Rows standing one arm cable high rows 100lb 5x4 sets | one arm cable mid rows 80lb 5x4 sets
Calves 5x45lb 5x4, 6x45lb 5x1

afternoon
Squats 315s-365-405-435, 345x3
Shoulders smith machine bench press close grip 275lb 1x3  | seated machine dips 135lb 5x4
Rows standing one arm cable high rows 100lb 5x4 sets

Thur Jan 25

afternoon
Squats 315s-365-405-435, 345x2
Shoulders smith machine bench press close grip 275lb 1x5, 255 3x1
Rows one arm cable mid rows 80lb 5x4 sets | one arm low rows 80lb 5x2, 100lb 5x2
Calves 5x45lb 5x4, 6x45lb 5x1

Fri Jan 26

afternoon
Squats 315s-365-405, 405x1
Shoulders smith machine bench press close grip 275lb 1x5
Rows one arm cable mid pull 80lb 5x4 sets | one arm high pull 100lb 5x4 sets
Calves 5x45lb 5x3, 6x45lb 5x1, 5x45lb 10x1

* tired from work nights. 405 still not very heavy but did not feel as quick as the other days.

Sat Jan 27

morning
Squats 315s-365-405,
Shoulders smith machine bench press close grip 275lb 1x5
Rows one arm cable face pull 40lb 5x2, 80lb 5x2 sets

afternoon
Squats 315s-365-405, 345x2
Shoulders smith machine bench press close grip 275lb 1x5, 255lb 2x3
Rows one arm cable face pull 80lb 5x4 sets, one arm cable mid row 80lb 5x2, 10x1