Adarq.org

Oct  25-31, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  190-194lb.

Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015

Sun Oct 25

315-365-405
one arm cable rows 75lbx20

Mon Oct 26

morning
315-365-405
one arm cable rows 75lbx20

afternoon
315-365-405
315x20 no-pause
one arm cable rows 75lbx20

* gym too packed and did not feel like waiting to do inclined press. the 315x20 feels like routine now. could have gone to 22-24 today. il do a couple more of these then i'll chill back to just a heavy single 440. bw steady at 194lb wet.
* my horizontal pulling is still very strong. now i'm limiting myself to this full stack of 75lb. could have been 80lbx20 already if i can add weight. i don't get broken with this pulling. i only fatigue out by doing 2x20s per day for multiple straight days.

Tue Oct 27

morning
315-365-405
one arm cable rows 75lbx20
inclined press 135lbx10

afternoon
315-365-405
one arm cable rows 75lbx20

Wed Oct 28

morning
315-365-405
one arm cable rows 75lbx20
inclined press 135lb x6-6-8

afternoon
315-365-405
seated calf raise sled 4x45s x24

Thur Oct 29

315-365-405
bw chins x20
inclined press 135lb x6-8-6

Fri Oct 30

315-365-405
inclined press 135lb x6-8-6

Sat Oct 31

315-365-405
bw chins x20
one hand cable rows 75lbx20

Oct  18-24, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  190-194lb.

Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015

Sun Oct 18

morning
315-365-405
one arm cable rows 80lbsx10

* new gym has an 80lb max on the cable rows. didn't like the squat station there. too modern.

afternoon
315-365-405
seated inclined press 245lb x8-6-6 hammerstrength superinclined
one arm cable rows 75lbsx10

Mon Oct 19

morning
315-315-315-365-405 smith
one arm cable rows 75lbsx20
seated inclined press 245lb x4-3-3 hammerstrength superinclined
seated calf raises 270lb x10-8-6

* little lifts - 10reps resting, 20 reps volumes.

afternoon
315-365-405
315x20 no-pause
bw chins x20


Tue Oct 20

morning
315-315-315-365-405 smith skip
bw chins x20
one arm cable rows 75lbsx20
seated inclined press 245lb x8-6-6 hammerstrength superinclined
seated calf raises 270lb x10-8-6

* strong on the little lifts. skipped the smith squat. too many people using the only smith in this gym with no free weights until building is fixed. will squat this afternoon on another gym.

afternoon
315-365-405
315x20 no-pause

* woke up from afternoon nap with shoulder and back tightness. took another 2hr nap and it felt a lot better after. will skip squats in the morning tmrw and do minimal for the next few days til sunday.

Wed Oct 21

morning
315-365-405
seated inclined press 245lb x8-6-6 hammerstrength superinclined
one arm cable rows 75lbsx20

* cable row pulls still very strong. will limit consecutive x20s days in a row.

Thu Oct 22

315-315-315 paused
315-365-405 paused
one arm cable rows 75lbsx20

* added more warmup singles. legs feel the aftereffects of the double 20s a few days back. cable rows still very strong.

Fri Oct 23

315-315-315 paused
315-365-405 paused
one arm cable rows 75lbsx20

Sat Oct 24

315-365-405
one arm cable rows 75lbsx20

Oct  4-10, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  190-194lb.

Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015

Sun Oct 4

Morning
315-365-405
one arm cable rows 75lb x20
incline press 165lb 2-3-2-3

Afternoon
315-365-405
one arm cable rows skip
incline press 165lb 3-4-3-4-2-3-1
seated calf raise 225lb x20

Mon Oct 5

Morning
315-365-405
one arm cable rows 75lb x20
incline press 165lb 2-2
seated calf raise 225lbx20

Afternoon
315-365-405
315x20 no-pause
one arm cable rows skip
incline press 165lb 3-4-3
seated calf raise 225lb x20

Tue Oct 6

Morning
315-365-405
one arm cable rows 75lb x20
incline press 165lb skip
seated calf raise 225lb x22+2

* will add more weight to my seated calf raises. 5 plates is not cutting it anymore. will go 5x45lb+25lb and try for 12-14reps + 8-6more to get to daily 20s. cable rows and inclined press cannot go 2x per day. tiring too fast. will alternate them. will do the inclined press this afternoon. skip the rows. did them this morning already.

Afternoon
315-365-405
one arm cable rows 75lb skip
incline press 135lb x12+8

* will go volumes now on the inclined press using 65-70%RM. will aim for straight set to 20. still fatigued on the squats today. messed up my sleep cycle a bit due to an early afternoon work meeting.

Wed Oct 7

Morning
315-365-405
one arm cable rows 75lb x20
incline press 135lb x14+10
seated calf raise 270lb x12+8

* legs still not recovered. i did a 315x20 this wed morning last week. not today.
* volumes on the inclined press working well. will stay with 135lbs until i get repeated 20s, more up 5-10lbs and 20s again.. then eventually go heavy with 185-225lbs
* calves are very strong. 6 plates now at 10+reps. will stay with this weight again until i get to 20+ straight reps. will take some time.

Afternoon
315-365-405
one arm cable rows 75lb x10
incline press 135lb x12+10

Thur Oct 8

315-365-405
one arm cable rows 75lb x10
incline press 135lb x11-9-4

Fri Oct 9

315-365-405
one arm cable rows 75lb skip
incline press 135lb x10-3-4-3

Sat Oct 10

315-365-405
one arm cable rows 75lb skip
bw chins x20
incline press 135lb x12-12-12-12
seated calf raise 270lb x10-10

Sept 27 - Oct  3, 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  190-194lb.

Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015

Sun Sept 27

315-365-405
315x20 no pause
one arm cable rows 75lb x20 x20
incline press 155lb x4-6-3-3-4
seated calf raise 225lb x20

315x20
<a href="http://www.youtube.com/watch?v=3oCAGT_OldQ" target="_blank">http://www.youtube.com/watch?v=3oCAGT_OldQ</a>

Mon Sept 28

Morning
315-365-405
one arm cable rows 75lb x14+6
incline press 155lb x6-4-3-4-3
seated calf raise 225lb x20z

Afternoon
315-365-405
315x20 no pause
one arm cable rows 75lb skip. resting
incline press 155lb x3-4-3

* was more tired now on the 2nd back to back 315x20 compared to last week. i don't know how i'll repair myself and get 440x1 tmrw just like i did last time. i'll resort to higher sodium+protein by eating the classic.. lots of eggs. sucks that they are expensive now.


Tue Sept 29

Morning
315-365-405
one arm cable rows 75lb x20
incline press 165lb x3-3-2-2
seated calf raise 225lb x20

Afternoon
315-365-405
one arm cable rows 75lb x20
incline press 165lb x3-4-2-1

* resting legs now. doing good on the inclined press. will use 165lb until i can get to x20 with clusters of 6s.. i'm at 4 reps now. need 2 more. a couple of 6-4-6-4 with the 165 and then i'll move up to 185lbx10s with 3-2-3-2. thats the plan.

Wed Sept 30

Morning
315-365-405
315x20 no-pause
one arm cable rows 75lb rest
incline press 165lb x3-2-3-2
seated calf raise 225lb x20

* very rare that i'm strong in the morning. i took it light on the squats yesterday and then boom.. rebound back to 315x20. i thought about saving the strong for later but it usually does not work as well as planned.
* used a plyo box to raise and rest my legs while doing the inclined press to really isolate the pressing to the shoulders. it worked. cannot really bridge the lowerback and get the planted legs involved in the press if both feet are raised.

Afternoon
315-365-405
one arm cable rows 75lbx20
incline press 165lb x2-2

Thur Oct 1

315-365-405
one arm cable rows 75lbx20
incline press 165lb x2-2

Fri Oct 2

315-365-405
one arm cable rows 75lbx20
incline press 165lb x2-2

Sat Oct 3

315-365-405
one arm cable rows 75lbx20
incline press 165lb x3-4-3

Sept 20-26 , 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  190-194lb.

Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015

Sun Sept 20

Morning
315-365-405
one arm cable rows 75lb x12
incline press 155lb x4-3-3 #2
seated calf raise 225lb x20

Afternoon
315-365-405
315x20 no-pause
one arm cable rows 75lb x12

* 315x20 was easiest today. dry 192lb bw lately. my hamstrings are thicker from the volumes of 315s.
* 3rd week of inclined press. would like to see if I can do 185lb+ by December. plan is to go back to 135-145lb lb on volume days and do clusters to 20 reps doing 8-6-6. the 155lb is too heavy to use for 4+reps. i''m doing these inclined mostly for shoulder mass and really try to keep my back flat so I do not increase tension and use too much total body effort.

Mon Sept 21

Morning
315-365-405
one arm cable rows 75lb x12
incline press 155lb x4-3-3 #3
seated calf raise 225lb x20

Afternoon
315-365-405
315x20 no-pause
one arm cable rows 75lb x12
incline press 155lb x4-3-3 #3

* back to back 315x20s. not really feeling any DOMs. feel more soreness in my shoulders from the inclined press.
* cable rows feeling more and more natural. I pull a little to the top at full ROM (still a horizontal pull) and it really gives me a better squeeze of the back. (will take vid tmrw to see how it really looks like)
* I feel good with the 315s even though im not very thick lately at 192lbBW. I can 440 but I get added conditioning work with the volumes.
* noticed also a lot of people that incline press use a lot more weight but do not let the bar tap the chest. my shoulders look thicker and I'm just at this little 155lb 

Tue Sept 22

Morning
315-365-405
one arm cable rows 75lb x12
incline press 165lb x2-2 #4
seated calf raise 225lb x20

Afternoon
315-365-405-440 +10
one arm cable rows 75lb x20
incline press 155lb x3-4-3 #4

* ate a bit more than usual following the sun-mon high volume 315s. 196lb wet BW at gym. did not have any problem with the paused 440x1.
* added Philadelphia cream cheese to rice for added calories and more calcium and sodium. higher sodium used sparingly leading to a high intensity day really works for me. bloated and thick = good lifting day.  my blood pressure still stays at 95/65ish. that's with consistent 500mg+ caffeine/day.
* deload in the morning on the cable rows and only did 1set. felt very strong in the afternoon and got to x20 at max stack of 75lb. might need to switch machines now and use the cable station. those go to 100lb (200lb stacks but 1/2 effective weight)
* inclined press does not really involve the chest at all the way I'm doing them (no arc on back, feet relaxed), which is a good thing for me. I only feel the soreness on my front delts.

Wed Sept 23

Morning
315-365-405
one arm cable rows 75lb x20
incline press 155lb x3-4-3 #5
seated calf raise 225lb x20

* 4-day work week starts tonight. good time for a deloading. my shoulders could use some time off now.

Afternoon
315-365-405
one arm cable rows 75lb x20

75lbx20 standing one arm cable rows
<a href="http://www.youtube.com/watch?v=HbpKxS_XRm0" target="_blank">http://www.youtube.com/watch?v=HbpKxS_XRm0</a>

Thur Sept 24

315-365-405
one arm cable rows 75lb x20
incline press 155lb x2-2

Fri Sept 25

315-365-405
one arm cable rows 75lb x20
incline press 155lb x2-2

Sat Sept 26

315-365-405
one arm cable rows 75lb x20
incline press 155lb x3-4-3
seated calf raise 225lb x16-8

Sept 6-12 , 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW  190-194lb.

Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015

Sun Sept 6

Morning
315-365-405
one arm cable rows 65lb x20
seated calf raises 225lb x20
incline press 135lb x10 x8+2

Afternoon
315-365-405
one arm cable rows 65lb x20
incline press 135lb x10

Mon Sept 7

Morning
315-365-405
one arm cable rows 65lb x20
incline press 135lb x10

Afternoon
315-365-405
one arm cable rows 65lb x20, 140lb x10
incline press 135lb x10

* cable rows - will go heavier with less reps. il switch back to x20s on my working days. my company gym cable rows tops out at 75lb.

Tue Sept 8

Morning
315-365-405
one arm cable rows 75lb x10
incline press 135lb x10

Afternoon
315-365-405
315x16 no-pause
one arm cable rows 70lb x20
seated calf raises 225lb x20

Wed Sept 9

Morning
315-365-405
one arm cable rows 70lb x20
incline press 135lb x10
seated calf raise 225lb x14+6

* BW 190-194lb. volumes of upperbody pulling and the incline press thinning me out a little. did not plan on eating excess for those. did not get my 440lb this week. I don't feel thick. decided to do 315 volumes but got tired at rep 16. could get 18 but that's too much for a day.

Afternoon
315-365-405
one arm cable rows 70lb x20
incline press 135lb x8-6-4-1-1

Thur Sept 10

315-365-405
one arm cable rows 70lb x20
incline press 135lb x8+2

Fri Sept 11

315-365-405
one arm cable rows 70lb x20
incline press 135lb x8-6-5-1

Sat Sept 12

315-365-405
one arm cable rows 75lb x20
incline press 135lb x8-6-6
seated calf raises 225lb x18+6

wait what? i'm confused now. you're like on your knees with one hand planted and the other pulling, mimicking an overhead pull?

no. standing. i just said tripod because the weight is evenly distributed to one hand and the feet. if the cable was torso high.. my other braced hand will take most of the weight. at 45° from the floor (cable lowest), the weight distributes evenly.

Aug 30 - Sept 5 , 2015

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7

BW 190-194lb.

Sun Aug 30

315-365-405
bw chins x20
one arm cable rows 60lbx20 x20
seated calf raises 225lb x18+6

afternoon workout skipped. dommed myself with the rows. 2x20s not a very good idea. felt good at the time though.

Mon Aug 31

Morning
315-365-405
bw chins x16+3+1
standing one arm cable rows 60lb x20
calf raise seated 225lbx20
incline press barx10

* midback still wrecked from the multi 20s yesterday. will sleep good today and will squat either a heavy single or volume later.
* need to start doing upperbody push again. im enjoying too much upperbody pulling and need to balance things out. dips give me tennis elbow. standing press tires my back. i'l do incline bench and hopefully I don't start to look like a muscle head. the incline press targets mostly front delts and triceps anyway. clavicular chest is not really a bad thing IMO. makes you look like a boulder without having gymrat chest.

Afternoon
315-365-405-440
bw chins x20
standing one arm cable rows 60lb x20
calf raise seated 225lb x22+2

Tue Sep 1

Morning
315-365-405
standing one arm cable rows 60lb x20
calf raise seated 225lbx16
incline press 135lb x10 (clusters of 3/2 reps)

Afternoon
315-365-405
315x8 no-pause
standing one arm cable rows 60lb x20
incline press 135lb x10 (clusters of 3/2 reps)

* feeling good with the incline press so far. could be stronger in the squats today but did not get midday nap.

Wed Sep 2

Morning
315-365-405
standing one arm cable rows 60lb x20
calf raise seated 225lbx18+6
incline press 135lb x10 (clusters of 3/2 reps)

Afternoon
315-365-405
standing one arm cable rows 60lb x20
incline press 135lb x10 (clusters of 4/3/2 reps)

Thur Sep 3

315-365-405
315x4 no-pause
standing one arm cable rows 60lb x20
incline press 135lb x10 (clusters of 4/3/2 reps)

Fri Sep 4

315-365-405
standing one arm cable rows 60lb x20
incline press 135lb x10 x10 (clusters of 6/4/3 reps)

* getting more reps on my inclined press. will aim for reps using 135lb. i should be ready for 8-10 straight reps in a few more workouts. x20 rep straight set is a good goal.

Sat Sep 5

315-365-405
315x4 no-pause
standing one arm cable rows 65lb x20
incline press 135lb x10 x10 straight sets. no-pause
seated calf raises 225lb x20

* forgot to add.. the clusters of 6/4/3/2 I was doing days ago on the incline press were all paused reps. I was learning the movement and it worked nicely. Got 10 regular reps today and it was not really a struggle. Will continue using 135lb until I can get this to 20 reps.