Adarq.org

Oct 26-27, 2013

Full Squats - Paused - Maintenance
455 #120 | 465 #4 | 470 #1| 475 #4
315 x1
365 x1
405 x1

Sat Oct 26
455 x1 Day 41 | 470 max

Sun Oct 27
455 x1 Day 42 | 470 max

Calf Raise - Leg Press - Paused
9x45 x20 Skip

Cable Rows or Chins - Paused
100 x20  Skip

Dumbell Press - Paused
45lbx14 + 60lbx6 Oct 26

* will continue with this 475 1-2x/week while keeping BW 210-214max.

Sun 1:30pm
Oct 20, 2013

Full Squats - Paused - Maintenance
455 #114 | 465 #4 | 470 #1| 475 #3
315 x1
365 x1
405 x1
455 x1 Day 35 | on-off: 5-2. 6-1. 35-0

Calf Raise - Leg Press - Paused
Rest 1

Cable Rows or Chins - Paused
Rest 6 or Rest 1

Dumbell Press - Paused
45x20 Day 1

* BW210#27. 7.5hr sleep. 405 was fast but not convincing enough to go 475. will get the top set tmrw.

Fri 4:30pm
Oct 18, 2013

Full Squats - Paused - Maintenance
455 #112 | 465 #4 | 470 #1| 475 #3
315 x1
365 x1
405 x1
455 x1 Day 33 | on-off: 5-2. 6-1. 33-0

Calf Raise - Leg Press - Paused
Rest 2

Cable Rows or Chins - Paused
Rest 4 or Rest 3

Dumbell Press - Paused
45 x20 Day 1

* BW210#25. 7.5hr sleep.

<a href="http://www.youtube.com/watch?v=ctQ89UkcMfc" target="_blank">http://www.youtube.com/watch?v=ctQ89UkcMfc</a>

if i sell my unused gen1 craze for $250+ each on ebay (got them for $25+).. does that make me a meth dealer.. lol. (not srs)

not using these lately because of the allegations.. now probably not going to be using my 20+ tubs at all.. need heart to be healthy.

Tue 3:00pm
Oct 15, 2013

Full Squats - Paused - Maintenance
455 #110 | 465 #4 | 470 #1| 475 #2
315 x1
365 x1
405 x1
455 x1 Day 30 | on-off: 5-2. 6-1. 30-0

Calf Raise - Leg Press - Paused
9x45s x20 Day 1

Cable Rows or Chins - Paused
Rest 1 or BW x20 Day 1

Dumbell Press or  Dips - Paused
45 x20 Day 1 1 or  Rest 9 

* BW210#22. >8hr sleep. 455x1 for maintenance. 465max today. i might go 475 tmrw if i get good sleep and diet again. tmrw is straight day 31. thats a month of at least 455 a day.

Sun 2:30pm
Oct 13, 2013

Full Squats - Paused - Maintenance
455 #109 | 465 #4 | 470 #1| 475 #1
315 x1
365 x1
405 x1
455 x1 Day 28 | on-off: 5-2. 6-1. 28-0

Calf Raise - Leg Press - Paused
Rest 4

Cable Rows or Chins - Paused
Rest 7 or BW x20 Day 1

Dumbell Press or  Dips - Paused
45x20 Day 2  or  Rest 7 

* BW210#20. 7.5hr sleep. will go for another 455 top tmrw even if i feel strong already. 475 on tue.

Fri 5:00pm
Oct 11, 2013

Full Squats - Paused - Maintenance
455 #107 | 465 #4 | 470 #1| 475 #1
315 x1
365 x1
405 x1
455 x1 Day 26 | on-off: 5-2. 6-1. 26-0

Calf Raise - Leg Press - Paused
Rest 2

Cable Rows or Chins - Paused
Rest 5 or Rest 1

Dumbell Press or  Dips - Paused
Rest 2  or  Rest 5 

* BW210#18. 8hr sleep. weak dinner last night. empty BW was 208lb. counted it as a 210 after liquids and protein shakes. another day with this diet and il be a lot weaker. will try to make up something tonight. 455 was heavier than usual. thought id blast thru it easily because of good sleep. so much easier to get daytime sleep when it gets colder.

Wed 4:00pm
Oct 9, 2013

Full Squats - Paused - Maintenance
455 #105 | 465 #4 | 470 #1| 475 #1
315 x1
365 x1
405 x1
455 x1 Day 24 | on-off: 5-2. 6-1. 24-0

Calf Raise - Leg Press - Paused
9x45s x20 Day 1

Cable Rows or Chins - Paused
Rest 3 or BW x20 Day 1

Dumbell Press or  Dips - Paused
45 x20 Day 1  or  Rest 3 

* BW210#17. 8hr sleep. recovered from the 475 yesterday. 455 was heavier than usual but nothing too tiring. wed-sat night this week.
* squats on on maintenance for now with this 475/455 loading on good days, 425 on sleep deprived days. i will not be progressing with 475 anytime soon. id have to be at least BW215-225lb to pause rep a 495. unless i can figure out how be 10lb heavier with more quads than fat, i really don't see myself realistically putting a 495 goal without leaving the mid teens BF%.
* at 5'10 3/4 - an athletic lean  (12-15%) 220lb naturally is close to impossible. id probably stop here at 210lb for months/years and go up in BW+squat again after i trim myself into 10%BF while still being 475lb strong.