Adarq.org

Aug 6-12, 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 196-200lb

Aug Week 2 of 5

Sun Aug 6

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 50-50-50-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.

* not very strong on the squat this morning. that 30min walking ate calories. will be stronger later. upping protein shakes too.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x2 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.

Mon Aug 7

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 60-75 20x1 sets each
Horizontal Pull one arm cable rows high pull 20-30-40 20x1 sets each, 50 10x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 135-135 20x1 sets each
Horizontal Pull one arm cable rows 65 20x1 sets each
Horizontal Pull one arm cable rows high pull 40-50 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x2 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.

* bw 194-196 this afternoon after almost 12hr fast and another round of cardiowalking. my squats dont feel any harder compared to when i was at 202lb. form is so grooved that i've been doing the sets non-stop and resting only to change the weight. i've been eating on a surplus but apparently i'm miscalculating the calories burned by this little walking routine i have going.

Tue Aug 8

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 70 20x1 sets each
Horizontal Pull one arm cable rows high pull 45 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x2 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.

* i'm mid 190s now but still maintaining most of my lifting numbers. i could be stronger on the calf because i did 5x45s 20s already but struggling now to even get back to 4x45+25lb. can't complain. my lower abs are already visible.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips 5-5-20
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown 135-120 20x1 sets each
Horizontal Pull one arm cable rows 75-60 20x1 sets each
Horizontal Pull one arm cable rows high pull 40 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr <140 bpm max.

* calves getting beat on the standing rows. i'm braced with the non-pulling arm but planting on 20 reppers take more than 1 min of calve tension.

Wed Aug 9

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 95-90 20x1 sets each
Vertical Push bw dips 20-20
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-120 20x1 sets each
Horizontal Pull one arm cable rows 60 20x1 sets each
Horizontal Pull one arm cable rows high pull 35-35 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <135 bpm max

* got a day off from work thurday night because of dury duty. il work an odd wed-fri-sat this week. all this walking dropped my bw to 194lb in a matter of weeks while i keep the same portions of food and added servings of protein shakes. costco has syntha 6 now. woot.
* probably the fastest squat session i did in years. somebody wanted to use the rack next while i was still putting on my adistars. told him il be quick and should be done by the time he's done stretching. he helped my load one side of the bar so damn. i was done in less than 5 mins. the walking is priming my hams very well.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90 20x1 sets each
Vertical Push bw dips 20-20
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows rest
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest

Thur Aug 10

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 55-55 20x1 sets each
Horizontal Pull one arm cable rows high pull rest
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr <128 bpm max

afternoon
Squats 315-365-405 | 315 5x1 sets | 225 10x1 sets
Vertical Push cybex machine seated shoulder press 90 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-120 20x1 sets each
Horizontal Pull one arm cable rows 55-60-60 20x1 sets each
Horizontal Pull one arm cable rows high pull rest
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x2 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr rest

Fri Aug 11

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 60-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr <130 bpm max

* will work fri and sat nights only then back to wed-fri night next week. this thursday jury duty freed up my schedule a lot. did not even get used.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull one arm cable rows 65-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest

Sat Aug 12

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95 20x1 sets each
Vertical Push bw dips rest
Vertical Pull one arm cable upright rows 30-35-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 70-70 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. rest

July 30 - Aug 5, 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 198-200lb

Aug Week 1 of 5

Sun July 30

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-95-95 20x1 sets each
Vertical Pull one arm cable upright rows 30 20x2 sets
Vertical Pull seated lat machine pulldown 120 20x1 sets
Horizontal Pull seated lat machine inverted rows 135-150-165 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 4% incline. <140 bpm

* doing the cardio again. work week done. lat machine rowing for the upperbody horizontal pulling feels good. doing the exercise faster also because of double hand.

Mon July 31

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 90-90 20x1 sets each
Vertical Pull one arm cable upright rows 30-30 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull seated lat machine inverted rows 150-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20 sets each
Abs bw situps 20x1 sets each
Cardiowalk 1 mile @ 4mph, 4% incline. <122 bpm

* fitness improved a lot on the cardiowalk. HR did not go above 122 bpm. bw at 198-200lb.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-100 20x1 sets each
Vertical Pull one arm cable upright rows 30-35 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull seated lat machine inverted rows 150-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20 sets each
Cardiowalk 1 mile @ 4mph, 4% incline. <135 bpm

* HR 10 points higher this afternoon using the same setup. it was hot at the gym. calves still burned at 4x45lb plates. i was 5x45lb x20 a few weeks back but can't get back to it. will use single sets of 20s until i overshoot recovery and build again.

Tue Aug 1

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-90 20x1 sets each
Vertical Pull one arm cable upright rows 35-40 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull seated lat machine inverted rows 180-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 4% incline. <135 bpm

* one arm cable upright rows felt a lot easier when i used straps. i had no plan but the 40lb resistance is killing my grip so i had to use them. this exercise is improving. shoulder pressing is also doing well.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-100 20x1 sets each
Vertical Pull one arm cable upright rows 40-45-45-45 20x1 sets each
Vertical Pull seated lat machine pulldown rest
Horizontal Pull seated lat machine inverted rows 180-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. <135 bpm

* squats feeling very good. i did the whole routine resting only as i change the weights. 5% incline on the walking feels better. i feel my hamstrings get a workout. 

Wed Aug 2

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110-110 20x1 sets each
Vertical Pull one arm cable upright rows 45-40 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull seated lat machine inverted rows 180-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 5% incline. <138 bpm

* squat form very smooth. doing them without stopping now. not progressing much but not fatiguing so i'm alright. seated shoulder pressing improving without tiring my lowerback.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Pull one arm cable upright rows 45-50 20x1 sets each
Vertical Pull seated lat machine pulldown 120 20x1 sets each
Horizontal Pull seated lat machine inverted rows 180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest sets
Cardiowalk 1 mile @ 4mph, 5% incline. rest

* start of 3-day work week. had to take it easy now.

Thur Aug 3

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Pull one arm cable upright rows 50-50 20x1 sets each
Vertical Pull seated lat machine pulldown rest 20x1 sets each
Horizontal Pull seated lat machine inverted rows 180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest sets
Cardiowalk 1 mile @ 4mph, 5% incline. rest

Fri Aug 4

morning
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Pull one arm cable upright rows 50-50 20x1 sets each
Vertical Pull seated lat machine pulldown rest 20x1 sets each
Horizontal Pull seated hammerstrength iso row 2x45lb - 2x45lb - 2x45lb+25lb,  20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr >130 bpm max

* had a chance to go home early from work at 4am for a company lunch event. went to bed for 45min but was not able to get any sleep. felt rested afterwards and decided to hit the gym again for a light morning workout to build up appetite. there will be steaks and salmons. only thing that worries me is the extended wake up time. i wont get to sleep again until ~ 4:30pm. its 8am now and i don't think il make it to SF if i take a 3hr nap. not really sleep or tired. just worried when i hit the wall later after the post lunch food coma kicks in. i will be at a bay area hornblower cruise thing and will not be able to get off until the boat docks. at least i don't get to work again until wed night next week. woot.
* since the gym is not very busy this morning, i tried the rows again on the hammerstrength to see if i'm missing out. not really. form feels better on the lat machine.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110 20x1 sets each
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 30-50 20x1 sets each
Horizontal Pull seated lat machine inverted rows 165-180 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps 20x1 sets
Cardiowalk 1 mile @ 4mph, 5% incline. hr >130 bpm max. skip

* passed out on the boat after a plate of roast beef and salmons. first alert team woke me up thinking i was passed out drunk. got home and nap again from 5-8pm. not enough but did not feel like crap. lifted again but skipped the cardio.
* the horizontal rowing is a complicated movement. there are just so many ways of pulling to hit an area of the back. the lat machine i'm doing now is getting most of the middle and outer. i'm looking for good doms on the inner rhomboids..like the upper version of the spinal erectors. got a good exercise today using the lifefitness cable machine for seated biceps. did the pulling with one arm with me seated on the floor. the resistance and rowing action are lined up nicely. if i had to work the posterior delts, i just have to pull the resistance towards ant delts (i'm pulling to armpit for rhomboids). that 5-8 inches of top ROM matters a lot and decides which back area gets the doms. so much form to learn on rowing. 

Sat Aug 5

morning
Squats 315s-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 110-80-80 20x1 sets each
Vertical Pull one arm cable upright rows 50 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 50-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x1 sets each
Abs bw situps rest
Cardiowalk 1 mile @ 4mph, 5% incline. hr >130 bpm max.

* did the backoff 80s of machine seated shoulder pressing on the other machine that has a wider neutral grip that only goes straight up. hits a lot more tricep so i have to be carefull with the intensity to not tenderize elbows.

afternoon
Squats 315-365-405 | 315 5x1 sets
Vertical Push cybex machine seated shoulder press 100-100 20x1 sets each
Vertical Pull one arm cable upright rows 45 20x1 sets each
Vertical Pull seated lat machine pulldown 120-135 20x1 sets each
Horizontal Pull one arm cable rows 50-50-60-60 20x1 sets each
Calves seated calf raise soleus 4x45lb 20x2 sets each
Abs bw situps rest
Cardiowalk 2 mile @ 4mph, 5% incline. hr >140 bpm max.

* bw 196 but still strong. upping calories with lots of salmon servings because it is easier for me to eat lots of fish. did 2 miles/30min walk at 5%. did not tire after 15min. HR stayed the same at 140 max.

225 x 10 seems a bit light for you to use to build your legs. How come you don't go heavier like 275 x 8, or at least go 225 x 15 or 20 to build legs for that 455 x 1

i'm pacing myself. volumes on a fully body compound adds so much fatigue if you are not careful. il eventually find something that gets my good daily tonnage.

if you do use creatine, a tablespoon full of creapure to your mouth then gargle some fruit juice to push it down.  the sand does not dissolve. might as well get it over quickly.

King, I have a few questions: 1) Any chance that parallel squats maybe more beneficial (to speed/vertical) than full paused squats?  2) Do you think incorporating interval cardio (such as a slow pace pickup bball game) in my routine once in awhile can help lose fat yet not be detrimental to my squat progression?

1. no. if your flexibility allows you to full squat, then full squat over parallel squat to build a solid strength base. after you build your solid strength base, then you can use the supra max partials for sport specific training.

2. it can help but the possibility of accumulating too much fatigue is always there. if you want to lose fat, improve your diet.

^ only one smith machine at 24hr gym. also prefer not to get that core crushing fatigue on other exercises.

1-3 dimethyl in ds craze. its meth like. took the grape flavor for a while. stopped when i found out about the banned ingredient.

made a big difference in mental allertness and aggressiveness. i was on it when i got 455x1 paused everyday for 8 straight weeks. and some 475x1 when i felt stronger.

miss those days. post workout crash was also as good. i sleep afterwards so no biggie.

July 9-15, 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 200-202lb

July Week 2 of 4

Sun July 9

morning
Squats 315s
Vertical Push bw dips 20x1 sets
Vertical Pull standing one arm cable upright rows 15-17.5 20x2 sets each
Vertical Pull standing one arm cable front raise 5-7.5-10 20x2 sets each
Vertical Pull lat machine pulldown 150 20x1 sets
Horizontal Pull hammerstrength iso row 3x45lb 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 set

* resting squats this morning. did lots of walking yesterday afternoon to get some good sun. also did isolation training for front shoulders. cannot tire my back doing shoulder pressing so decided to just go light and volumes on front cable raise.

afternoon
Squats 315s-365-405
Vertical Push bw dips 20x1 sets
Vertical Pull standing one arm cable upright rows 15-17.5 20x2 sets each
Vertical Pull standing one arm cable front raise 5-7.5-10 20x2 sets each
Vertical Pull lat machine pulldown 165 20x1 sets
Horizontal Pull hammerstrength iso row 3x45lb 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 set

Mon July 10

morning
Squats 315s-365-405
Vertical Push bw dips 20x1 sets
Vertical Pull standing one arm cable upright rows 15-17.5 20x1 sets each
Vertical Pull standing one arm cable front raise 7.5-10 20x1 sets each
Vertical Pull lat machine pulldown 150 20x1 sets
Horizontal Pull hammerstrength iso row 3x45lb 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x2 set

* still staying lean at 200-202lb. not even close to getting a 455 paused when i don't feel thick.  shoulders and arms looking yoked but thats about it. lean and weakish. i might be able to pull off a lean 205-207 but that means i have to go caloric excess and cardio up to not pile on the BF%.  might give it a try when i get tired of topping off again at 405.

afternoon
Squats 315s-365-405
Vertical Push bw dips 20x2 sets
Vertical Pull standing one arm cable upright rows 15-17.5-20-22.5 20x1 sets each
Vertical Pull standing one arm cable front raise 10-12.5 20x2 sets each
Horizontal Pull hammerstrength iso row 3x45lb 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb, 4x45lb+35lb 20x1 set each

Tue July 11

morning
Squats 315s-365-405
Vertical Push bw dips 20x2 sets
Vertical Pull standing one arm cable upright rows 15-20-25 20x1 sets each
Vertical Pull standing one arm cable front raise 10-15 20x1 sets each
Vertical Pull lat machine pulldown 150 20x1 sets
Horizontal Pull hammerstrength iso row 3x45lb, 2x45lb+35lb 20x1 sets each
Calves seated calf raise soleus 4x45lb+35lb, 5x45lb 20x1 set each

* my calves are very strong lately. 5x45lb x20 reps with full ROM. no hands on the machine. can't maintain this daily but good to know that i progressed well doing sets of 20s.

afternoon
Squats 315s-365-405
Vertical Push bw dips 20x2 sets
Vertical Pull standing one arm cable upright rows 15-20-25-30 20x1 sets each
Vertical Pull standing one arm cable front raise 10-12.5 20x1 sets each
Vertical Pull bw chins neutral 10x4 sets
Calves seated calf raise soleus 5x45lb 20x1 set

Wed July 12

morning
Squats 315s-365-405
Vertical Push bw dips 20x1 sets
Vertical Pull standing one arm cable upright rows 25-30 20x1 sets each
Vertical Pull seated one arm cable front raise 7.5-10 20x1 sets each
Vertical Pull bw chins neutral 10x2 sets
Horizontal Pull hammerstrength iso row 2x45lb+25lb 20x2 sets | 2x45lb+35lb 20x1 sets
Calves seated calf raise soleus 5x45lb 20x1 set each

* 20 reps of cable front raises are taking a lot of time. i cannot do uncontrolled reps because i might wreck my shoulders. i do not get any core crushing fatigue from it so i cant complain.

afternoon
Squats 315s-365-405 | 225 20x1 sets
Vertical Push standing one arm landmine press 1x45lb 20x1 sets
Vertical Pull standing one arm cable upright rows 25-30 20x1 sets each
Vertical Pull standing one arm cable lateral rows 10-15 20x2 sets each
Vertical Pull one arm cable rows 35-40 20x2 sets each
Vertical Pull seated lat machine pulldown 120-150 20x1 sets each
Calves seated calf raise soleus 5x45lb 20x1 set each

Thur July 13

morning
Squats 315s-365-405 |  225 20x1 sets
Vertical Push bw dips 20x1 sets
Vertical Pull cable upright rows 25-30 20x1 sets each
Horizontal Pull hammerstrength iso row 2x45lb+25lb 20x1 sets
Horizontal Pull cable rows one arm 25-30 20x2 sets each
Calves seated calf raise soleus 5x45lb 20x1 set each

* took a 1 day vac from work. lifted this morning. legs feel very coordinated from the 225x20 yesterday. did it again. not a problem.
* i'm starting to feel more comfortable using the onion grip on the cable row machine for my pulling movements. i can feel better back contractions and ROM if my pull holding on to that little bulb onion looking thing. feels like all the pulling effort can be focused on one little object.

afternoon
Squats 315s-365-405 |  225 20x1 sets
Vertical Pull cable upright rows 25-30 20x1 sets each
Horizontal Pull cable rows one arm 25-30 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 set each

Fri July 14

afternoon
Squats 315s-365-405 |  225 20x1 sets
Vertical Pull cable upright rows 25 20x1 sets each
Calves seated calf raise soleus 4x45lb+25lb 20x1 set each

Sat July 15

afternoon
Squats 315s-365s
Vertical Pull cable upright rows 25-30 20x2 sets each
Horizontal Pull one arm cable rows 25-30 20x2 sets each | 40 20x1 sets
 Calves seated calf raise soleus 4x45lb+25lb 20x1 set each