Adarq.org

Mar 10-16, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Mar Week 2 of 4 BW 198-202

Sun Mar 10

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-40 x5
Seated Bicep Curl Machine ~ 155 max 80 x5
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm~ 80 max 40-50 x5

Mon Mar 11

6:00 am
Paused Squats 315-315-315,405-475, 315x5
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Machine Row -  ~ 160 max 80-100-120x5, 120x10
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

* will be busy at work later so did my 455+ this morning because I felt ready now.  did also a 315x5 to get myself warmer. cold mid 40s this morning.

1:30 pm
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80-125 x5

Tue Mar 12

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-135 x5,
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Machine Row -  ~ 160 max 80-100-120x5, 120x10 REST
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

5:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-80 x5,
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Machine Row -  ~ 160 max 70-80 x5

Wed Mar 13

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5, 80 x10
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Machine Row -  ~ 160 max 100 x5, 120x10
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

Thur Mar 14

9:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5
Seated Machine Row -  ~ 160 max 100 x5, 120x10 REST
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max

5:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 90 x5

* left gym early. other things will be done at home using functional trainer.

Fri Mar 15

9:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5 REST
Seated Bicep Curl Machine - One Arm ~ 80 max 50-50 x5 REST
Seated Machine Row -  ~ 160 max 80 x10
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max REST

6:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5 REST
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-80 x5

Sat Mar 16

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80 x5

2:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 80-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50-60-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 60-70-60 x5
Seated Machine Row -  ~ 160 max 80 x10
Cardio Inclined Walking 30 mins, 1.5 miles. 3mph@9% 120bpm max REST

Feb 25 - Mar 2, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Feb Week 4 of 4 BW 198-202

Sun Feb 25

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 90 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine ~ 155 max 110 x5
Decline Bench Weighted Situp - 30 max 20-25x5
Cardio - Inclined Walking 30min 3mph, 1.5miles. 20min@9%, 5 min@12%, 5min@10%

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80-90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Decline Bench Weighted Situp - 30 max 25x5

Mon Feb 26

6:00 am
Paused Squats 315-315-315-405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Decline Bench Weighted Situp - 30 max 27.5 x5

8:30 pm
Paused Squats 315-315-315-405-455
Iso Hammer Strength Inclined Press Machine ~135 90-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Cardio - Inclined Walking 30min 3mph, 1.5miles. 25min@9%, 5 min@12% REST

* another very busy work schedule so i had to take a late lunch. not very strong again on heavy squat but the rest of the routine is alright. bw before meal 2 of 2 after 11.5hr fasted is 197.5lb. the 455 was alright but i cannot maintain a daily 455+ if i force a 475-495 at a bw weight below 202-204.

Tue Feb 27

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 70-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5 
Seated Bicep Curl Machine ~ 155 max 80-90-110 x5
Decline Bench Weighted Situp - 30 max 27.5 x5 REST

* projected work schedule not too busy later so i will try get at least 475 in the afternoon. no 495 when i wake up in the 196-198 dry bw.

7:30 pm
Paused Squats 315-315-315-405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-125 x5
Decline Bench Weighted Situp - 30 max 20 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Cardio - Inclined Walking 30min 3mph, 1.5miles. 25min@9%, 5 min@12% REST

* not 475 strong yet. need more rest. lower bodyweight so not really feeling bad about it. hawaii vacation 3rd week of march.

Wed Feb 28

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 70-80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5 
Seated Bicep Curl Machine ~ 155 max 80-90-110 x5 REST
Decline Bench Weighted Situp - 30 max 20x5

6:30 pm
Paused Squats 315-315-315-405-455
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-125 x5
Decline Bench Weighted Situp - 30 max 20 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST
Seated Bicep Curl Machine ~ 155 max 110 x5 REST
Cardio - Inclined Walking 30min 3mph, 1.5miles. 25min@9%, 5 min@12% REST

Thur Feb 29

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 80-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 50 x5 
Seated Bicep Curl Machine ~ 155 max 80-90-110 x5 SKIP
Decline Bench Weighted Situp - 30 max 20x5

7:30 pm
Paused Squats 315-315-315-405-475
Iso Hammer Strength Inclined Press Machine ~135 80-125-80 x5
Standing Tricep cable pushdown - One Arm ~ 30 max 20 x5 

Fri Mar 1

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 80-90-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-125 x5 REST
Seated Chest Supported Cable Row - Two Arm 80-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 
Seated Bicep Curl Machine ~ 155 max 110x5
Decline Bench Weighted Situp - 30 max 20x5 REST

* did the chest supported rows at home using functional trainer + adjustable bench combo. used parallel grip attachment. very good ROM and squeeze at the top. better rhomboid action comapred to the hammerstrength row at gym.

7:00 pm
Paused Squats 315-315-315-405-455
Iso Hammer Strength Inclined Press Machine ~135 125-80-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-125 x5 REST
Seated Chest Supported Cable Row - Two Arm ~ 150 80-90-160 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 REST 
Seated Bicep Curl Machine ~ 155 max 110x5 REST
Decline Bench Weighted Situp - 30 max 20x5 REST

Sat Mar 2

6:00 am
Paused Squats 315-315-315-405
Iso Hammer Strength Inclined Press Machine ~135 80-90-125 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-125 x5 REST
Seated Chest Supported Cable Row - Two Arm 80-100-140 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5 
Seated Bicep Curl Machine ~ 155 max 110x5
Decline Bench Weighted Situp - 30 max 20x5 REST

1:00 pm
Paused Squats 315-315-315-405-475
Iso Hammer Strength Inclined Press Machine ~135 125-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 80-90-100 x5
Seated Chest Supported Cable Row - Two Arm ~ 150 80-90-160 x5 REST
Seated Tricep Extension Machine - One Arm ~ 70 max 50-50 x5   
Seated Bicep Curl Machine - One Arm ~ 80 max 80 x5
Decline Bench Weighted Situp - 30 max 20x5 REST

Feb 11-17, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Feb Week 2 of 4 BW 198-202

Sun Feb 11

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 80-90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Seated Bicep Curl Machine ~155 155 x5

* could have gotten 455 but skipped it and see if i can get another 495 later. will lift early afternoon and watch football after.

3:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 80-90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Seated Bicep Curl Machine ~155 155 x5

Mon Feb 12

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-55 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 80-90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Cardio - Inclined Walking 30min 1.5miles @9% 143bpm HR max

* that 475+495 last saturday got me good fatigue. my HR 10-15pts higher on the cardio too. 405 was smooth and a good rep but not very explosive eough to get an easy 455. skipped it

6:00 pm
Paused Squats 315-315-315,405
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-55 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 80-90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5

* stopped at 405. need another light day for more recovery. will be back to normal tmrw morning.

Tue Feb 13

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-55 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 70-80-90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Cardio - Inclined Walking 30min 1.5miles @9% 120bpm HR max

* felt normal already but skipped the 455 just to make sure. il do 455+ later

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-55 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 70-80-90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5

Wed Feb 14

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-45 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 70-80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 40-50 x5

* completely recovered now. will go 475 or 495 later.

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-45 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 70-80-90 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60-70 x5

Thur Feb 15

9:30 am
Paused Squats 315-315-315,405 SKIP
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 115 80-90-100 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60-70 x5

* skipped the morning squats. gym too busy and don't want to wait.

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 65 45-90 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 90-115 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min 1.5miles @9% 135bpm HR max


Fri Feb 16

9:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 100x3, 90x5
Iso Hammer Strength Seated Row - One Arm, low handle ~135 125x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50-60 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60-70 x5

Sat Feb 17

9:30 am
Cardio - Inclined Walking 30min 1.5miles 25mins at @9% 5 mins @12%
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115-125 x5
Seated Tricep Extension Machine - One Arm ~ 70 max 40-50 x5
Seated Bicep Curl Machine - One Arm ~ 80 max 50-60 x5
Cardio - Inclined Walking 30min 1.5miles 25mins at @9% 5 mins @12%

5:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Shoulder Press Machine - 1 arm ~ 100 70 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 115-125 x5

Feb 4-10, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Jan Week 5 of 5 BW 198-202

Sun Feb 4

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 110 x5
Seated Bicep Curl Machine ~155 155 x5
Cardio - Inclined Walking 30min 3mph @9% incline 119bpm HR max

3:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 120 x5 REST
Seated Bicep Curl Machine ~155 155 x5 REST

Mon Feb 5

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~135 100-100 x5
Seated Bicep Curl Machine ~155 155 x5
Cardio - Inclined Walking 30min 3mph 25min@9%+5min@12% 132bpm Max

10:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 125 x5

* very busy at work. had a late break. i was not very fasted because i ate a bunch of figs in the early afternoon to make sure i have some energy towards the end of my shift. the 475 was still alright. i was already 495 at this time last week. could have done the same if i lifted in the 5-6pm timeslot.

Tue Feb 6

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Standing Cable Tricep Extension - Rope - ~135 110-110 x5
Seated Bicep Curl Machine ~155 155 x5 REST
Cardio - Inclined Walking 30min 3mph@9% 129bpm Max

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 125 x5

Wed Feb 7

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 90-115 x5
Standing Cable Tricep Extension - Rope - ~135 100 x5
Seated Bicep Curl Machine ~155 155 x5 REST
Cardio - Inclined Walking 30min 3mph@9% 120bpm Max

7:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115 x5

Thur Feb 8

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115-115 x5
Standing Cable Tricep Extension - Rope - ~135 100 x5
Seated Bicep Curl Machine ~155 155 x5

7:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115 x5

Fri Feb 9

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115-115 x5
Standing Cable Tricep Extension - Rope - ~135 100-100 x5
Cardio - Inclined Walking 30mins 3mph@9% 120bpm HRmax

7:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 115 x5

* no 495 yet this week. been busy at work. will try again tmrw afternoon.

Sat Feb 10

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 90-90 x5
Standing Cable Tricep Extension - Rope - ~135 100-100 x5

* squats felt good already in the morning. got 475. won't be worried if i don't get 495 later. another 475 is alright.
 
4:30 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm, low handle ~100 90-90 x5

* form was still alright. very happy to still get 495 after an already heavy morning routine.

Jan 21-27, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Jan Week 4 of 5 BW 198-202

Sun Jan 21

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Shoulder Press Machine ~125 100 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~155 155 x5

* the hammer strength vertical press machine rubber grips have been replaced so I did a set on it. the rubber grips are often damaged because the pressing motion puts a lot of stress on the handles. the machine is so uncomfortable to use when the handle has no cushion. my back feeling more tired than usual so I backed off the 170lb seated bicep curl down to 155 again. that's the only thing I changed on my routine.

4:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Shoulder Press Machine ~125 100 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~155 155 x5

Mon Jan 22

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Shoulder Press Machine ~125 100 x5 REST
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

* skipped the hammer strength shoulder press again because the rubber on grip are loose again. got a good 495 again. work schedule is good so was able to get to gym on time.

Tue Jan 23

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
+Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

5:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5 SKIP
Iso Hammer Strength Shoulder Press Machine ~125 100 x5 SKIP
Iso Hammer Strength Seated Row - One Arm ~125 125 x5 SKIP
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5 SKIP
Seated Bicep Curl Machine ~155 155 x5 SKIP
 
* gym so busy. was only able to use the singel arm pulldown machine. everything else not worth waiting on to do a single set. squats still felt solid coming from yesteradays 495. bw 202 at gym.

Wed Jan 24

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

* recovered enough to do 455 this morning but skipped it for more recovery for this afternoons top set. i only got a single 495 last week. will try to get more this week.

5:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Shoulder Press Machine ~125 100 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5 SKIP
Standing Cable Tricep Extension - Rope - ~120 100 x5 SKIP
Seated Bicep Curl Machine ~155 155 x5 SKIP

* not fresh enough to get 495 without it adding too much fatigue. il get it but it will be slow, and then il destroy my recovery for 1-2 days at least. skipped it.

Thur Jan 25

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 100 x5
Standing Cable Tricep Extension - Rope - ~120 110 x5
Seated Bicep Curl Machine ~155 155 x5 REST

6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Seated Row - One Arm ~125 115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~155 155 x5 REST

Fri Jan 26

6:00 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~145 135 x5
Iso Hammer Strength Seated Row - One Arm ~125 90-115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~120 100-110-120 x5
Seated Bicep Curl Machine ~155 155 x5 REST

* skipped the heavy set for more recovery. 455 would have been ok but prefer to rest more. will do 475 later.

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Seated Row - One Arm ~125 90-115 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5
Standing Cable Tricep Extension - Rope - ~120 120 x5
Seated Bicep Curl Machine ~155 155 x5 SKIP

Sat Jan 27

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~145 135 x5
Iso Hammer Strength Seated Row - One Arm ~135 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-100 x5
Standing Cable Tricep Extension - Rope - ~135 135 x5
Seated Bicep Curl Machine ~155 155 x5 REST

3:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Seated Row - One Arm ~135 125-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~135 135 x5
Seated Bicep Curl Machine ~155 155 x5 SKIP

Jan 7-13, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Jan Week 2 of 5 BW 198-202

Sun Jan 7

6:30 am
Paused Squats 315-315-315,405
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~125 135-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5

* stopped at 405. didn't feel good in this 30sF chilling morning. it was very cold in the gym.

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~135 135-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5

Mon Jan 8

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 90-90 x4 REST
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5

Tue Jan 9

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~135 135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90-90 x5
Standing Cable Tricep Extension - Rope - ~120 90-100-100 x5
Seated Bicep Curl Machine ~175 155 x5

* added the bicep.tricep to the log. been doing them more consistent now. always had them in the routine but not serious enough to log and keep track. removed the seated shoulder press. the machine rubber grips are usually off or loose. makes the exercise very uncomfortable when I can't push properly.
* got tired from work yesterday. didn't even have time for the afternoon routine. was standing for almost 6hr straight. I have done up to 150 on the standing cable tricep extension but that was with the small-Y attachment. my elbows fatigue less if I don't let them flare out during the bottom ROM so I use a rope now. hard to load very heavy because the ropes become unstable.

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~135 135 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 90 x5
Standing Cable Tricep Extension - Rope - ~120 REST x5
Seated Bicep Curl Machine ~175 155 x5

* 135 now on the hammer strength inclined pressing. reduced the seated row back to 125. form feels more comfortable and controlled with 125. will stay there for a while.

Wed Jan 10

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 90-100-100 x5
Seated Bicep Curl Machine ~175 155 x5

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~175 155 x5

Thur Jan 11

6:00 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~175 155 x5

6:30 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~175 155 x5 REST

* felt very strong this afternoon. 3 cups white rice for breakfast and some good nap afterwards. the 495 probably did not fatigue me much too because it was not a grind. might get 475 tomorrow morning.

Fri Jan 12

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~175 155 x5

* this 6am workout routine is working better than the 9am morning workout. I only sleep ~ 5 hr max after work ~ 12:30am-530am before the first workout but another midday nap at 10:30am-1pm after a strong breakfast gets me ready for the 2nd workout.
* if I don't have to wait on any machine at gym, my routine is done In 30 mins with 5 mins putting/removing the lifting shoes.

6:30 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~175 155 x5

* wow. this is the strongest back to back days at 198-202lb dry bw. will keep it up and see what else i have to do to keep this routine going.

Sat Jan 13

6:00 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100-100 x5
Seated Bicep Curl Machine ~175 155 x5 SKIP

6:00 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Seated Row - One Arm ~125 125 x5 SKIP
Iso Hammer Strength Seated Pulldown - One Arm ~125 100 x5
Standing Cable Tricep Extension - Rope - ~120 100 x5
Seated Bicep Curl Machine ~175 155 x5 SKIP

* could have gotten 495 again but it would wreck my recovery. kept it to 475 and the afternoon 475 was still easier than the morning. skipped the other exercises if the machines were busy.

Dec 24-30, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Dec Week 4 of 4 BW 198-202

Sun Dec 24

6:30 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 115 x5
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 115 x5

* woot! 5th straight day of 475 even on this very cold 42F morning.

12:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 115 x5
Iso Hammer Strength Seated Row - One Arm ~125 125-135 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 115 x5

* a little workout in the afternoon before the gym closes at 2pm. building more appetite for dinner later.

Mon Dec 25

5:30 pm Home Gym
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5 REST
Iso Hammer Strength Vertical Press Machine ~110 115 x5 REST
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5 REST
Iso Hammer Strength Seated Pulldown - One Arm ~115 115 x5 REST

Tue Dec 26

6:30 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 90-115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 90-100 x5
Iso Hammer Strength Seated Row - One Arm ~125 90-115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 90-90 x5

Wed Dec 27

6:30 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 115 x5
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 115 x5

* a 495 in the morning workout after almost 10 hr since last heavy meal. form was solid. nothing got beat up. keeping the other exercises to low sets is greatly improving my recovery.

Thur Dec 28

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 115 x5
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~115 115-115 x5

* cannot recover from 495 within a day at this time. 475 would have been a grind so a very good idea to get a comfortable 455 daily top set. skipping afternoon workouts because of schedule.

Fri Dec 29

6:30 am
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~115 115 x5
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 115-125 x5

* some of that 495 fatigue still there. I probably will get 475 later in an afternoon workout after a strong 1st meal and nap. hopefully I can squeeze one workout later but if not, still happy to get consistent 455+ in morning workouts now.

Sat Dec 30

6:30 am
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 115-125 x5
Iso Hammer Strength Vertical Press Machine ~115 115 x4
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 115-125 x5

4:30 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~125 125 x5
Iso Hammer Strength Vertical Press Machine ~115 115 x4
Iso Hammer Strength Seated Row - One Arm ~125 125-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~125 125 x5

* afternoon workout felt good but fatigued already from the mornings 475. I thought I can at least match the morning workout but the lack of good nap did not get me recharged enough. I could have 475 if I got at least 1-1.5hr nap. I had nothing. still happy

Dec 10-16, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Dec Week 2 of 4 BW 198-202

Sun Dec 10

6:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80-90 x5

4:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-100-115-125 x5
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80-90 x5

* back to all hammer strength machines for my push/pull.

Mon Dec 11

9:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Vertical Press Machine 80-90 x5
Iso Hammer Strength Seated Row - One Arm 90-115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80-90 x5

* did squats already. work schedule looks busy. might not have time later. not so bad but I would be at least another 20lb stronger if I was not 13hr fasted. 

Tue Dec 12

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine 45-55-70-80 x5 , 90-115-125 x0
Iso Hammer Strength Vertical Press Machine 45-55-70 x5, 70-80-90 x0
Iso Hammer Strength Seated Row - One Arm 55-70-80 x5, 90-115-125 x0
Iso Hammer Strength Seated Pulldown - One Arm 45-55-70 x5, 70-80-90 x0

* did my light morning routine. will have a strong breakfast and get good nap. 475 or better later.

6:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Vertical Press Machine 70-80-90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

Wed Dec 13

9:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Seated Row - One Arm 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

6:30 pm
Paused Squats 315-405-475
Iso Hammer Strength Inclined Press Machine 115-125 x5
Iso Hammer Strength Vertical Press Machine 70-80-90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

Thue Dec 14

9:30 am
Paused Squats 315-315-315 rest
Iso Hammer Strength Inclined Press Machine 90-115-125 x5
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Seated Row - One Arm 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 115-125 x5
Iso Hammer Strength Vertical Press Machine 70-80-90 x5
Iso Hammer Strength Seated Row - One Arm 90-115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

Fri Dec 15

9:30 am
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 115-125 x5
Iso Hammer Strength Vertical Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm 70-80 x5

5:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 115-125 x5
Iso Hammer Strength Vertical Press Machine 90-100-115 x5
Iso Hammer Strength Seated Row - One Arm 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm 80-90 x5

Sat Dec 16

6:30 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~125 90-115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 90-100 x5
Iso Hammer Strength Seated Row - One Arm ~125 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 90-100 x5

* added my current top set for 5 reps on the push/pull. this is max weight I can handle while maintaining strict form. I have done heavier but I am not happy on how quick the form breaks down after a few reps. these are all paused reps.

2:30 pm
Paused Squats 315-315-315,405-475
Iso Hammer Strength Inclined Press Machine ~125 90-115-125 x5
Iso Hammer Strength Vertical Press Machine ~110 90-100 x5
Iso Hammer Strength Seated Row - One Arm ~125 115-125 x5
Iso Hammer Strength Seated Pulldown - One Arm ~110 90-115 x5

* skipped the 495 this whole week. the multi 475s were better for intensity while minimizing too much fatigue. I'm still 204lb bw at the gym in the afternoon when I'm strongest.