Adarq.org

Mar 12-18 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  196-198lb

Sun Mar 12

afternoon
Squats paused full squats 315-315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Vertical Push one arm shoulder landmine press 45lb 5x2 sets | 45lb+25lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets skipped 
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* left side stiff neck - still annoying after 3-4 days already. cannot do so many volumes of the heavy negatives of the push presses. weak today from the 4-day worknights but still feeling the extra strength from the consistent 196lb bw now. seated calf raises not regressing. will eat better later and catch up on sleep.

Mon Mar 13

morning
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Vertical Push one arm shoulder landmine press 45lb+25lb 5x1 sets | 45lb+35lb 5x1 sets | 2x45lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* slept for almost 8hrs tonight, and add to that the 7hr sunday morning.. i'm recovered. i'l take a nap again after this heavy breakfast. shoulder pressing with one arm landmines progressed to 2x45lb plates now. will routinely use 45lb+25lb or 35lb and will save the 2x45lb on very strong days.

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Vertical Push one arm shoulder landmine press 45lb+25lb 5x1 sets | 45lb+35lb 5x4 sets | 2x45lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets skipped   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skipped
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

Tue Mar 14

morning
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets
Vertical Push one arm shoulder landmine press 45lb+35lb 5x4 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skipped
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* landmine shoulder pressing straight to 45lb+35lb on the bar for 4 sets of 5s. BW still at 196-198lb and holding for the last 1.5 weeks now. dates are just awesome for the extra calories. it cleans you up good too with all those fiber. i feel healthy eating them even with the candy like sweetness.

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x2 sets | 2x45lb 5x2 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets skipped
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

* very hot 70s afternoon. i was feeling good with the paused squat 405s for days now. could be at 425-435 now but hesitating because i don't have the safety pins. the squat cage on the gym closest to me has uneven floor. i have to squat outside.

Wed Mar 15

morning
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x1 sets | 2x45lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* upperbody pulling getting tired. will take it easy on these. squats still feeling solid. 3-day worknight later. 

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x1 sets | 2x45lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets skipped   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skipped
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets skipped
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* did the 315-365-405 squat routine without rest. took minutes and i'm done with that. too many waiting for the rack. 

Thur Mar 16

morning
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x1 sets | 2x45lb 5x2 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

* did the rows without straps. i feel better ROM if my hands are not fixed on the machine with the straps. had a morning workout because of a modified work schedule for afternoon meetings.

Fri Mar 17

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x2 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

Sat Mar 18

afternoon
Squats paused full squats 315-365-405 | 315x5 | 225x1 front squat
Vertical Push seated smith shoulder press 135lb 5x4 sets | 185lb 5x2 sets | 135lb 10x2 sets
Vertical Push one arm shoulder landmine press 45lb+35lb 5x2 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets | 4x45lb+25lb 5x1 sets 
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* cannot do heavy weight consistently on the landmine shoulder pressing because my core takes a beating. i can feel my obliques fighting for balance. i don't like putting myself in this injury prone position. back to the more stable seated shoulder pressing on the smith but with more controlled reps by not going very heavy. i will only do the weight if the concentric does not turn to a crawl. thats when my spinal erectors get into the movement.

Interesting to see you say you felt bouncy after FS... I feel exactly the same. Just...explosive. Have you thought about going after a big FS?

im doing the front squats explosively to get the 205lb push press as quick as possible. most i did on FS is mid 300s. i don't like how my collarbones look dirty after days of front squatting.

i always forget you work daffy hours. for me 233 hours is 29 days of vacation (8 hour workday). still, not bad. and a six-week sabbatical sounds amazing. i had an unpaid one last year and it was amazing. imagine i'll take another whenever i leave here for good.

you've been with the same company since you were 19?

also, what are you gonna do on your forced day off?

12-hr workdays so a 7 day off is 2-week vacation already.

been working in the same biotech company since i was 21.  forced days off gives me another workout. 

Feb 26 - Mar 4 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  196-198lb

Sun Feb 26

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x0 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets skip

* this recent temp drop here in SF to high 30s wrecked my sinus. felt extra crap because i had to wear cleanroom mask at work. did bare minimum this afternoon but with a 195lb+bw, the 405x1 was still routinely easy, even if my nose is clogged.

Mon Feb 27

morning
paused full squats 315x3,(~1s)-365-405 | 405lb  2x0 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets 
seated hammerstrength iso row narrow grip pronated 4x45lb
smith machine seated shoulder press 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x4 sets
seated calf raises soleus 6x45lb 5x2 sets

* still feeling sick but had energy to do some decent volumes of upperbody pulling.
 
afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb 2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets skip
smith machine seated shoulder press 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

Tue Feb 28

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets  skip 
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets  skip
smith machine seated shoulder press 205lb 5x4 sets
lat machine pulldown single arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* 3rd day of benadryl medication. feeling better but still not 100%. shoulder pressing got decent volume this morning.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets  skip 
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets  skip
smith machine seated shoulder press 205lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets
bw chins 20x1 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* bw 195lb. having harder time eating because of the colds.

Wed Mar 1

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x0 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets 
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets
smith machine seated shoulder press 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* lowerback feeling beat from all the shoulder pressing volumes. the 405 went up as normal but felt something not right during the walkback. my lowerback got jello. still put the 385 there but the unrack was not comfortable at all. skipped it.
* back down the weight to 195lb on shoulder pressing. will see if my back is still jello later. will get good sleep (benadryl KOs me quickly) and lift again in the afternoon before this 3-day worknight.

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x0 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip 
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets skip
smith machine seated shoulder press 195lb 5x2 sets  skip
lat machine pulldown single arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* skipped the shoulder press until my lowerback feels solid again.

Thur Mar 2

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip 
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets skip
smith machine seated shoulder press 195lb 5x2 sets  skip
lat machine pulldown single arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets skip

* felt stronger today because of some extra calories but lowerback quickly tire after the 405x2. didn't even feel like putting 6x45lb plates on the calf machine to do my sets. skipped that too. upperbody pulling does not get me broken yet so go on with it.  everything else stops until i feel healthier.

Fri Mar 3

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip 
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets skip
smith machine seated shoulder press 195lb 5x2 sets  skip
lat machine pulldown single arm 120lb 5x2 sets | 135lb 5x1 sets
seated calf raises soleus 6x45lb 5x2 sets | 6x45lb+25lb 5x1 sets

* lowerback fatigue now almost gone. not too jello anymore but ran out of legs today and felt a little tired on the squats. i was standing most of the time last night at work so that did not help. 385x2 was a good weight for today. did not reinjure my lowerback.
* thinking of using a belt now whenever i do upperbody pushing to help with back fatigue.

Sat Mar 4

afternoon
Squats paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets | 4x45lb+25lb 5x1 sets 
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets
Vertical Push smith machine seated shoulder press 195lb 5x2 sets  skip
Vertical Push seated db shoulder press 45lb 5x1 sets | 55lb 5x1 sets | 65lb 5x1 sets | 75lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x2 sets | 135lb 5x1 sets | 150lb 5x1 sets
Calves seated calf raises soleus 6x45lb 5x4 sets

* lowerback is 100% now. it was broken for almost a week because of the heavy smith shoulder pressing volumes. took it easy with the vertical push doing db shoulder pressing. i fail my left hand first before i start to tense my back to bring the weight up. this might work so i dont get this jello lowerback again.
 

Feb 19-25, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  194-196lb

Sun Feb 19

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets | 4x45lb+25lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 185lb 5x4 sets | 205lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* slept a lot and recovered from the work week. shoulder feeling good with the overhead pressing using smith. will get to 225s in a couple of weeks. 205 is not very heavy.

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 195lb 5x2 sets | 205lb 5x2 sets
seated calf raises soleus 6x45lb 5x4 sets

Mon Feb 20

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets 
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 205lb 5x4 sets
seated calf raises soleus 6x45lb 5x2 sets skip

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 205lb 5x4 sets
seated calf raises soleus 6x45lb 5x2 sets

Tue Feb 21

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets 
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 205lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* bw climbing back up a little again to 196lb. been drinking more orange and apple juice.  shoulder press still solid. i start with 205lb but can't really add more because the 5th rep will be a crawl. these are paused reps too.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
machine lat pulldown one arm 120lb 5x2 sets
smith machine seated shoulder press 205lb 5x4 sets
seated calf raises soleus 6x45lb 5x4 sets

* bw 196-198lb bloated with so much water and carbs preworkout. not getting too fat so its alright. also eating dates because they are so good. will get another strong workout wed morning then its all downhill again for a 4-day work week.

Wed Feb 22

morning
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 205lb 5x2 sets | 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x4 sets

* back to back 405x2s. so easy when i have my bw strong. come to think of it, i was doing 455x1s daily straight for months but at an orge 210-215lb. i want to build the count of my 455#186 but its just impossible without getting fat strong.
* shoulder pressing starts at 205lb because i can. 195lb after the 205 feels like 25lb lighter. lat machine feeling very good too. i have to rotate vertical and horizontal pulling so i dont burn out.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 205lb 5x4 sets
lat machine pulldown single arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x4 sets

* bw 196-198lb for days again and the 405x2 was not cutting it this afternoon. did 3 paused reps and it was not even a struggle on the 3rd rep. the 4th would be a fight but id probably get it too.

Thur Feb 23

morning
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 205lb 5x2 sets | 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x4 sets

* turns out i have to use a vacation day for wed night because i've accumulated max at 233hrs. did another thru morning workout and i was still strong. did not go 405x3 but was still able to use 405x2. was very cold low 40s this morning.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 205lb 5x2 sets | 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets | 6X45lb+25lb 5x1 sets

Fri Feb 24

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets
bw chins 20x1 sets
seated calf raises soleus 6x45lb 5x2 sets

* and there goes the work night fatigue again.

Sat Feb 25

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 4x45lb+25 5x2 sets skip
smith machine seated shoulder press 195lb 5x2 sets
lat machine pulldown single arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets

* tired on shoulder pressing so im giving myself time off the 205lb. bw was maintained at 195-196lb even on a working night because i've been drinking more fruit juices. 405x2 on a 6.5hr sleep is good. also little tired from 8+hr of cleanroom aseptic processing at work.   
 

Feb 5-11, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  196-198lb

Sun Feb 5

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets
smith machine seated inclined press 135lb 5x1 sets | 185lb 5x1 sets | 215lb 5x4 sets 
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* took 5 mins+ between 215lbx5 sets. first 4 paused reps were smooth and explosive, then the 5th turns into a crawl halfway up. as long as i'm not lifting my lowerback from the bench, i still consider it a good shoulder pressing rep.

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets
smith machine seated inclined press 135lb 5x1 sets | 185lb 5x1 sets | 215lb 5x2 sets | 205lb 5x2 sets | 185lb 5x4 sets 
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets skip

* my shoulder pressing is tiring/crushing my mid back. i tried lighter horizontal rowing but it was still uncomfortable. did narrow neutral grip with very little resistance and it felt good. 2-3plates on the hammerstrength for recovery work should be alright. squats still tired from the work nights.


BW  196-198lb

Mon Feb 6

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 2x45lb 5x4 sets | 3x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets
smith machine seated inclined press 135lb 5x1 sets | 185lb 5x1 sets | 205lb 5x1 sets | 215lb 5x1 sets | 210lb 5x4 sets 
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* did 2 and 3 plate narrow grip pulls to loosen up my back first before going heavy. it's taking a beating from the shoulder pressing. felt good after i did the volume warmups.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 2x45lb 5x4 sets | 3x45lb 5x2 sets | 4x45lb 5x2 sets | 4x45lb+25lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets skip
smith machine seated inclined press 135lb 5x1 sets | 185lb 5x1 sets | 205lb 5x1 sets | 215lb 5x1 sets | 205lb 5x2 sets 
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* was planning on going 4 sets on the backoff 205x5s shoulder pressing but a lot of people are waiting on me. did 2 sets and will go higher volumes again tomorrow morning. been feeling better doing the neutral grips on my horizontal pulling.

Tue Feb 7

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets
smith machine seated inclined press 165lb 5x1 sets | 185lb 5x1 sets | 215lb 5x1 sets | 225lb 5x1 sets | 205lb 5x4 sets 
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* doing very well on the smith shoulder pressing. i will take it easy once i get to repeatable 225lbx5 for multi sets

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets skip
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 165lb 5x1 sets | 185lb 5x1 sets | 205lb 5x1 sets | 225lb 5x1 sets | 205lb 5x1 sets 
machine lat pulldown one arm 120lb 5x2 sets skip
chins bw 20x1 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

Wed Feb 8

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets | 4x45lb+25lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 165lb 5x1 sets | 205lb 5x1 sets | 225lb 5x1 sets | 205lb 5x4 sets 
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets | 4x45lb+25lb 5x1 sets skip
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 165lb 5x1 sets | 195lb 5x1 sets | 225lb 5x1 sets | 205lb 5x2 sets 
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

Thur Feb 9

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 2x45lb+25lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 165lb 5x1 sets | 195lb 5x1 sets | 225lb 5x1 sets | 205lb 5x4 sets 
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

Fri Feb 10

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 185lb 5x1 sets | 205lb 5x1 sets | 225lb 5x1 sets | 205lb 5x2 sets 
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets

* worknight 2 of 4. tired. shoulder pressing still good.

Sat Feb 11

afternoon
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip neutral 3x45lb 5x2 sets | 4x45lb 5x2 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skip
smith machine seated inclined press 185lb 5x1 sets | 205lb 5x1 sets | 225lb 5x1 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x2 sets

Jan 29 - Feb 4, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  194-198lb

Sun Jan 29

morning
paused full squats 315x3,x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x4 sets
seated machine dips 105lb 10x2 sets | 120lb 10x2 sets
machine lat pulldown one arm 120lb 5x2 skip
seated calf raises soleus 6x45lb 5x2 skip

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 195lb 5x2 sets
seated machine dips 105lb 10x2 sets | 120lb 10x2 sets | 135lb 10x2 sets
machine lat pulldown one arm 120lb 5x2 skip
seated calf raises soleus 6x45lb 5x2 sets

* getting very consistent with backoff paused 405x2s. i'll try to up my protein calories a little again and see if i can get to 196-198lb without fattening up. i'm at 194-196lb for weeks now.

Mon Jan 30

morning
paused full squats 315x3,x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x4 sets
seated machine dips 105lb 10x2 sets | 120lb 10x2 sets skip
machine lat pulldown one arm 120lb 5x2 skip
seated calf raises soleus 6x45lb 5x2 sets

* very strong and thick already this 44F cold morning. been eating a lot more eggs for protein/sodium.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets
seated machine dips 105lb 10x2 sets | 120lb 10x2 sets skip
machine lat pulldown one arm 120lb 5x2 skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* felt strong for a good 405x4 paused but wanted to pace myself a little more. skipping most upperbody pull and concentrating on getting more volumes of upperbody push.

Tue Jan 31

morning
paused full squats 315x3,(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
smith machine seated inclined press 135lb 5x2 sets | 195lb 5x8 sets
seated machine dips 105lb 10x2 sets
machine lat pulldown one arm 120lb 5x2 skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* been skipping the upperbody vertical pull because i initially thought it was giving me lots of doms in the mid-upper back area. it is probably more due to the volumes of seated shoulder press. my back has to adapt being crushed into the bench. not painful, more annoying discomfort.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
smith machine seated inclined press 135lb 5x2 sets | 205lb 5x4 sets
seated machine dips 105lb 10x2 sets skip
machine lat pulldown one arm 120lb 5x2 sets | 135lb 5x1 sets | 150lb 5x1 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* back to the machine lat pulldowns. 405x2 paused now repeatable even after more fatigue from yesterdays 405x3. a little more caloric surplus to up bw to 198-200lb. i'm 196lb dry.

Wed Feb 1

morning
paused full squats 315x3,(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x1 sets | 225lb 5x1 sets
seated machine dips 105lb 10x2 sets
machine lat pulldown one arm 120lb 5x4 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* feeling very thick already this morning. my diet is kicking in. did lots of boiled eggs in the past few days. sodium and protein overload. been taking apple juice also preworkout for more energy.
* 3-day worknight starts again tonight, 6pm-7am for the next 8 weeks for a job development rotation.will hit the gym a little early later. might go for another 405x3 if i can.

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x2 sets
seated machine dips 105lb 10x2 sets skip
machine lat pulldown one arm 120lb 5x2 sets | 150lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets skip

* 405x3 is getting easier and easier now. if i get my bw up without getting too fat, i might move up the top set to 435s. i thought i was doing 135lb on my machine lat pulldowns but it felt weird. i was not strong. realized at the end that i messed up switching the stack and used 150lb. ohwell.

Thur Feb 2

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x4 sets 
seated machine dips 105lb 10x2 sets skip
bw chins 20x1 sets
machine lat pulldown one arm 120lb 5x4 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+35lb 5x1 sets

* little tired from worknights but still managed a routine 405x2.

Fri Feb 3

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x2 sets 
seated machine dips 105lb 10x2 sets skip
machine lat pulldown one arm 120lb 5x4 sets skip
seated calf raises soleus 6x45lb 5x2 sets

Sat Feb 4

afternoon
paused full squats 315x3,(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x4 sets | 215lb 5x2 sets 
seated machine dips 105lb 10x2 sets skip
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* shoulder pressing progressing well. will be doing 225x5s within this month if i do this right.  bw 196lb and holding

Jan 22-28 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  194-198lb

Sun Jan 22

morning
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
standing one arm landmine shoulder press 45lb 5x2 sets | 45lb+25lb 5x4 sets   
machine lat pulldown one arm 120lb 5x4 sets
seated calf raises soleus 6x45lb 5x2 sets

* no more machine chest press. doing shoulder landmines for upperbody push.

afternoon
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets
standing one arm cable shoulder press 40lb 5x4 sets | 50lb 5x1 sets

* landmine area busy with the afternoon crossfit peeps. did my vertical pushing using the lifefitness seated cable shoulder press but did them standing one arm at a time. the movement felt very close to the landmine but with a more consistent resistance from the weight stack.

Mon Jan 23

morning
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
standing one arm cable shoulder press 40lb 5x4 sets | 45lb 5x2 sets
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb skip
standing one arm cable shoulder press 40lb 5x4 sets | 45lb 5x2 sets
machine lat pulldown one arm 120lb 5x2 sets
bw chins 20x1 sets
seated calf raises soleus 6x45lb 5x2 sets

Tue Jan 24

morning
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb skip
standing one arm cable shoulder press 40lb 5x4 sets | 45lb 5x2 sets
smith machine seated inclined press 135lb 5x4 sets | 185lb 5x1 sets
machine lat pulldown one arm 120lb 5x4 sets
seated calf raises soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb skip
smith machine seated inclined press 135lb 5x4 sets | 185lb 5x2 sets
machine lat pulldown one arm 150lb 5x2 sets
bw chins 20x1 sets
seated calf raises soleus 6x45lb 5x2 sets

* don't like the cable shoulder press because the cable is leaving marks on my arms. it's on the way during lifting a little. went back to the  high-incline smith machine press. works alright. don't like the hammerstrength seated press because it's lacking the bottom ROM that i always look for. i'm comfortable with the high-incline setup because my head is facing forward so i don't get dizzy.

Wed Jan 25

morning
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x8 sets | 205lb 5x1 sets
machine lat pulldown one arm 135lb 5x2 sets
seated calf raises soleus 6x45lb 5x1 sets | 7x45lb 5x1 sets

* did high volume of the inclined press just to make sure i'll be getting domd on the right muscles. calf raises was strong at 7x45lb but still crushed my lower quads supporting the weight.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb  3x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb 5x2 sets | 5x45lb 5x2 sets
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets
machine lat pulldown one arm 135lb skip
seated calf raises soleus 6x45lb 5x2 sets

* the inclined smith press is hitting the right muscles. soreness mostly in the upperchest/front delts. back to horizontal pulling also. those dialy 5x45lb really tire my romboids. i feel doms in the middle back up to the point of getting uncomfortable in the squat because of too much fatigue in there. the skiped days fixed it.

Thur Jan 26

morning
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets | 5x45lb 5x1 sets
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets | 5x45lb 5x1 sets
smith machine seated inclined press skip
machine lat pulldown one arm skip
seated cable shoulder press 60lb 5x4 sets | 80lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* smith machine very busy tonight. will do my pushing tmrw morning. did not get enough daytime sleep. had a company sponsored event.  405x3 would be really tiring. the x2 was alright.

Fri Jan 27

morning
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x4 sets | 205lb 5x1 sets
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb skip

* ant delts getting thicker already from the smith pressing. i'm focusing on chest and head forward and pause at the bottom while the bar rests on my upperchest.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets skip
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x4 sets | 205lb 5x2 sets
seated dip machine 90lb 10x1 sets | 20x1 sets
machine lat pulldown one arm 120lb 5x2 sets skip
seated calf raises soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* did light seated dip machine for some tricep work. the smith shoulder pressing is not getting my tricep any serious action.  kept the backoff 405 to doubles. skipped all upperbody pulling this afternoon. my rhomboid tightness just comes back really quickly. might need more rest for my back.

Sat Jan 28

morning
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
smith machine seated inclined press 135lb 5x2 sets | 185lb 5x2 sets | 195lb 5x4 sets | 225lb 3x1 sets
machine lat pulldown one arm 120lb 5x2 skip
seated calf raises soleus 6x45lb 5x2 sets

*  inclined pressing is doing well. i know how 225lb feels like now and it's not very heavy. i'm doing these using the adjustable bench at 2 clicks down from the backrest at perpendicular. my head and chest are facing front. just enough incline for a bar path thats out of the impingement point of the rotator cuffs.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb  2x1 sets

* skipped everything else this afternoon. did the 2nd workout 5hrs after first at noon. morning workouts are ~ 5-6am ish. have to leave later and watch NBA at oracle. warriors vs clippers. we got this