Adarq.org

every physique selfie you post, you always look bigger and bigger and bigger. looking NFL-esque.

 

thicker shoulders makes me look a lot bigger. i seem to hit a max-leaness wall at mid 190s. anything over that and the fat to muscle gains go too much in favor of fat.

natty limits is somewhat real. 

Jan 14-20, 2018

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 192-194lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200

misc - leg of lamb 240g - 720kcal per meal.

Jan Week 3 of 5

Sun Jan 14

morning
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 245lb-5x4 sets
Rows standing one arm cable rows 75lb-5x4 sets, | one arm landmine rows 2x45lb-5x2 sets
Pullups seated lat machine pulldown wide grip skip
Calves 4x45lb 5x2 sets, 5x45lb 5x1 sets

* got some time to sleep 6hrs this morning after the 4th work night. woke up lunch time and did a morning workout. if i get good sleep again, il do another workout later tonight.
* rows doing well but im tiring now. skipped pullups to give my elbows more healing time.

afternoon
Squats 315s-365-405-315x5
Shoulders smith machine inclined bench press close grip 255lb-5x2 sets
Rows standing one arm cable rows 75lb 5x4 sets, 80lb-5x4 sets,   
Pullups seated lat machine pulldown wide grip skip
Calves 5x45lb 5x4 sets

* smith close grip inclined bench pressing now at 255lb. i start and stay at this weight. do these with my leg elevated. if my last rep is slow, il reset for ~30 sec and get the last one without crawling. thats how i keep my lowerback healthy.

Mon Jan 15

morning
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 255lb-5x4 sets
Rows standing one arm cable rows 75lb-5x4 sets, 80lb-5x4 sets
Pullups seated lat machine pulldown wide grip 270lb 5x2 sets
Calves 5x45lb 5x4 sets
 
* should be about time to start progressing on the squats but will hold off unti i get my inclined bench pressing to 275-295ish.

afternoon
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 255lb-5x4 sets
Rows standing one arm cable rows 75lb-5x4 sets, 80lb-5x4 sets
Pullups seated lat machine pulldown wide grip 270lb 5x2 sets
Calves 5x45lb 5x4 sets

* the smith benching i'm doing is actually close grip with very little decline. the adjustable bench is set 2 notches up but the smith machine is tilted. i'm using it facing the back. i feel the shoulders are very healthy this way. if the adjustable bench was flat, the bar would be too declined that i have to brace my legs so i don't get pushed up.

Tue Jan 16

morning
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 255lb 5x4 sets
Rows standing one arm cable rows 80lb 5x4 sets
Pullups seated lat machine pulldown wide grip skip
Calves 5x45lb 5x2 sets, 6x45lb 5x1 sets
Abs weighted cable situps 30lb 5x4 sets
Cardio inclined walking 4mph@0% 7.5mins + 4mph@7.5% 7.5mins. 1mile in 15mins

* still at a 194lb dry bw for more than a week now.  my maintenance squat routine takes me very little time. i'm camping on the smith machine now. did many things this morning.
* looked at the specs of the star trac smith machine and it is at a 7deg angle. i raise the adjustable bench 2 notches up so i don't get dizzy. my back is not all flat on the bench. i put the contact/weight on my upper back area so my chest is pretty much arched to a flat bench. (what the cheating inclined bench peeps are doing - uses the incline bench but raises the torso so much that the movement just becomes a flat bench).

afternoon
Squats 315s-365-405-435-315x5
Shoulders smith machine bench press close grip 255lb 5x2 sets
Rows standing one arm cable rows 75lb5x8 sets | 80lb 5x2 sets
Calves 5x45lb 5x2 sets, 6x45lb 5x1 sets

* the paused 405 got too easy this afternoon. had to go heavier. 435 was alright.

Wed Jan 17

morning
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 255lb 5x2 sets
Rows standing one arm cable rows 80lb 5x4 sets
Calves 5x45lb 5x2 sets, 6x45lb 5x1 sets
Cardio inclined walking 4mph@0% 5mins + 4mph@4% 10mins. 1mile in 15mins, 130bpm

afternoon
Squats 315s-365-405-315x5
Shoulders smith machine bench press close grip 255lb 5x4 sets
Rows standing one arm landmine rows 2x25lb 5x2 sets, 3x45lb 5x4 sets
Calves 6x45lb 5x2 sets

* eating air-fryed costco fries bought frozen in bulk of 30lbs. good carbs and somewhat clean calories. tried doing my banana protein shake using frozen bananas. thing taste like ice cream.

Thur Jan 18

afternoon
Squats 315s-365-405, 405 1x3 sets, 315 5x1 set
Shoulders smith machine bench press close grip 255lb 5x2 sets, 275lb 1x3 sets
Rows standing one arm cable rows 75lb 5x2 sets, 75lb 10x2 sets
Calves 5x45lb 5x2 sets, 10x1 sets

* tried the 275s on the smith pressing and it was not very heavy. could have gotten 2 or forced a 3.

Fri Jan 19

afternoon
Squats 315s-365-405, 315 5x1 set
Shoulders smith machine bench press close grip 275lb 1x5 sets, 255lb 5x2 sets
Rows standing one arm cable rows 75lb 5x2 sets, 80lb 10x2 sets
Calves 6x45lb 5x1 sets

Sat Jan 20

afternoon
Squats 315s-365-405, 315 5x1 set
Shoulders smith machine bench press close grip 275lb 1x5 sets, 255lb 5x2 sets | weighted dips 105lb 10x2 sets | 120lb 5x1 sets, 135lb 5x2 sets
Rows standing one arm cable rows 80lb 5x2 sets, 80lb 10x2 sets, 100lb 5x2 sets
Calves 5x45lb 5x2 sets, 10x1 sets

* bw 195lb. close grip bench pressing still feeling very good and nothing is getting strained or injured. i could be at 295-315 already in a few weeks if i keep up with my grinding. mid 190s bw makes my squat routine so easy. i should be at mid 400s now but prefer to put my energy to the shoulder work and rowing.
* right elbow completely healed now from the over-volumes bw pullups. did 100lb cable rows with very good ROM.

Jan 28 - Feb 3 , 2018

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 196-198lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.




Jan Week 5 of 5

Sun Jan 28

morning
Squats 315s-365-405, 315x2
Shoulders smith machine bench press close grip 275lb 1x5, 255lb 3x4 | seated machine dips 120lb 5x4, 135lb 5x1, 150lb 5x1
Rows one arm cable face pull 80lb 5x4 , one arm cable mid row 80lb 5x4
 
afternoon
Squats 315s-365-405-435, 345x2
Shoulders smith machine bench press close grip 275lb 1x5, 255lb 3x2 | seated machine dips 135lb 5x2, 150lb 5x2
Rows one arm cable face pull 80lb 5x4, 100lbx5 | one arm cable mid pull 80lb 5x4 | one arm cable high pull 100lb 5x4 sets\\

* back on the groove again after the 3-day worknight. had to take a vacation on the 4th day to watch the epic game of the year - boston at warriors.
* bw dry 198lb. more strength gains are coming. still have abs. rowing doing well too. high pulls is on the multi cable station with the pulley at top position. i sit on a 6" plyo box about a leg length from the station. i brace with my extended leg so its not a completely up/down movement. i mentioned already that an up/down row(pulldown) eventually wrecks my elbow.

Mon Jan 29

morning
Squats 315s-365-405-435, 345x2
Shoulders smith machine bench press close grip 275lb 1x5
Rows one arm cable face pull 80lb 5x1, 100lb 5x1 , one arm cable mid row 80lb 5x4, one arm cable high pull 100lb 5x2
Calves seated calf raise soleus 5x45lb 5x4

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x3 | seated machine dips 135lb 5x2 | bw dips 5x4
Rows one arm cable face pull 80lb 5x4, 90lb 5x1 , one arm cable mid row 80lb 5x4
Abs weighted cable situps 30lb 5x4

Tue Jan 30

morning
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x5, 255lb 3x2
Rows one arm cable face pull 80lb 5x4 | one arm cable mid row 80lb 5x4
Abs weighted cable situps 30lb 5x2

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x2, 295lb 1x2, 255lb 3x2
Rows one arm cable face pull 80lb 5x4 | one arm cable mid pull 80lb 5x4 | one arm cable high pull 100lb 5x5

* bw 198lb dry. 435x1 was very easy this afternoon. easiest so far. could have a shot at 455 already but will wait until i get my bw to 202-204lb at least.

Wed Jan 31

morning
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x3 | seated machine dips 135lb 5x4
Rows one arm cable face pull 80lb 5x4 | one arm cable mid row 80lb 5x4 | one arm cable high pull 100lb 5x2

* feeling sluggish this morning. too much pulling volumes yesterday and PRd on the pressing with 295lb. 435 was still light enough for daily top set.

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x5
Rows one arm cable face pull 80lb 5x4 | one arm cable mid row 80lb 5x4

Thur Feb 1

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x5
Rows one arm cable face pull 80lb 5x4 | one arm cable mid row 80lb 5x4 | one arm cable high pull 100lb 5x2

Fri Feb 2

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x3, 295lbx1 | seated machine dips 135lbx5, 150lbx5
Rows one arm cable face pull 80lb 5x4, 90lbx5 | one arm cable mid row 80lb 5x4

Sat Feb 3

afternoon
Squats 315s-365-405
Shoulders smith machine bench press close grip 275lb 1x5, 225lb 5x4, 255lb 5x1
Rows one arm cable face pull 80lb 5x2, 90lb 5x2, 100lb 5x1 | one arm cable mid row 80lb 5x4 | one arm cable high pull 100lb 5x2

* tired from work night. 405 was easy but not very explosive. did more volumes of pressing instead.

Feb 4-10 , 2018

Full Squats - Paused - Maintenance
455 #204 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 198-202lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.


Feb Week 1 of 4

Sun Feb 4

morning
Squats 315s-365-405
Shoulders smith machine bench press close grip 275lb 1x5, 255lb 3x2, 225lb 3x2, 225lb 5x2
Rows one arm cable face pull 80lb 5x2, 90lb 5x2 | one arm cable mid row 80lb 5x2, 100lb 5x2 | one arm landmine midpull 2x25lb 5x2, 3x25lb 5x1 | lat pulldown wide supinated 150lb 5x2

* 405 a lot better this morning but did not go heavier. will take another round of sleep and go heavier later. did lost of volumes on other things.

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x2, 295x1,  255lb 3x4
Rows one arm cable face pull 90lb 5x2 | one arm cable mid row 80lb 5x2, 100lb 5x2 | lat pulldown wide supinated 150lbx5, 195lbx5

* 255x3s very easy now on the pressing. will go 275x3s soon. i'm close to 315. the 295 was not a crawl. doing more volumes of these and not going too heavy too soon. don't want to wreck my elbows.
* been skipping the calf work because of some gout like tenderness on my right big toe. nothing painful but something i don't want to mess with.
 
Mon Feb 5

morning
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x3, 295lbx1
Rows one arm cable face pull 90lb 5x2 | one arm cable mid row 80lb 5x4, 100lb 5x2 | lat pulldown wide supinated 180lbx5, 195lbx5, 225lbx3, 240lbx3
Calves seated calf raise soleus 5x45lb 5x4

* got lifting hooks for my supinated puldowns. hard to get the straps on the pulldown bar on a reverse grip. did calves again and i was very strong. took it easy and stayed at 5 plates to minimize restart doms.

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x3, 255lb 3x4
Rows one arm cable face pull 90lb 5x2, 100lb 5x1 | one arm cable mid row 80lb 5x4 | lat pulldown wide supinated 240lb 3x2
Calves seated calf raise soleus 5x45lb 5x2, 6x45lb x5, 7x45lb x3

* added costco lactose free milk for bulking gains. i'm having a hard time going caloric excess without nuts.

Tue Feb 6

morning
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x5, 255lb 3x4 | seated machine dips 135lb 5x4
Rows one arm cable face pull 90lb 5x2 | one arm cable mid row 80lb 5x4 | lat pulldown wide supinated  225lbx3, 240lbx3
Calves seated calf raise soleus 5x45lb 5x4, 6x45lb x5

* still going caloric excess until i get to 205lb or whenever i start to not see abs.

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x2, 295lbx1, 255lb 3x4
Rows one arm cable face pull 80lb 5x2 | one arm cable mid row 80lb 5x2 | one arm cable high pull 100lb 5x2
Calves seated calf raise soleus 5x45lb 5x2, 6x45lb x5, 7x45lb x3
Abs weighted cable situps 30lb 5x4

* the 435 is routine but not overpowering it enough to try something heavier.

Wed Feb 7

morning
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 275lb 1x2, 295lbx1 255lbx3
Rows one arm cable face pull 80lb 5x2 | one arm cable mid row 80lb 5x4 | one arm cable high pull 100lb 5x2 | lat pulldown wide supinated  225lbx3
Calves seated calf raise soleus 5x45lb x5, 6x45lb 3x4, 7x45lb x3

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3
Rows one arm cable face pull 80lb 5x2 | bw pullup wide grip neutral x10
Calves seated calf raise soleus 6x45lb 3x4, 7x45lb x3

* got to 295s on the pressing. i start and stay with that weight.


Thur Feb 8

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3
Rows one arm cable face pull 80lb 5x2 | one arm cable mid row 80lb 5x4 | one arm cable high pull 100lb 5x1
Calves seated calf raise soleus 6x45lb 3x4

* upperbody pressing feeling very good. il be 315 by end of this month.

Fri Feb 9

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3
Rows one arm cable face pull 80lb 5x2 | one arm cable mid row 80lb 5x4 | one arm cable high pull 100lb 5x1
Calves seated calf raise soleus 6x45lb 3x4, 7x45lb x3

* bw 202 dry. 435 not very heavy even for a mid-work week. i'm usually weakest on fri and sat because of the lack of post workout nap, and the 13-hr work night schedule

Sat Feb 10

afternoon
Squats 315s-365-405-435
Shoulders smith machine bench press close grip 295lb 1x3, 275 1x2
Rows one arm cable mid row 80lb 5x2, 90lbx5, 100lbx5
Calves seated calf raise soleus 6x45lb 3x4, 7x45lb x3

still killing it awesome man.  When was the last time you cut/jumped?   

Feb 18-24 , 2018

Full Squats - Paused - Maintenance
455 #206 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 204lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.


Feb Week 2 of 4

Sun Feb 18

morning
Squats 315s-365-405
Shoulders seated chest press machine 225lb 5x2, 3x2 | 240lbx3 | 255lbx3 | 270lbx3 | 285lbx3
Rows one arm cable mid row 80lb 5x4 | double hand cable upight rows 100lb 5x4
Calves seated calf raise soleus 6x45lb 3x4
Abs weighted cable situps 30lb 5x4
 
* got mentally tired from the very high volume of heavy little things on yesterdays workout. lost motivation to lift anything heavier than 405. still did heavish volume on the shoulder pressing but took it easy with the rows. did the seated chest press with reverse grip and it felt better.

afternoon
Squats 315s-365-405-435
Shoulders seated chest press machine 255lb-270lb 3x2 sets each
Rows one arm cable mid row 80lb 5x4, 100lb 3x2 | seated lat pulldown reverse grip 225lb 3x2, 240lbx3, 255lbx3
Calves seated calf raise soleus 6x45lb 3x4 sets
Abs weighted cable situps 30lb 5x4 sets

* this is much better but i was expecting to spend little effort on 435 because i'm now 204lb dry. the heavier pressing volumes must be tiring me a little.

Mon Feb 19

morning
Squats 315s-365-405
Shoulders seated chest press machine 255lb-270lb 3x2 sets each
Rows one arm cable mid row 80lb 5x4 sets | double hand cable row wide reverse 180lb-195lb 5x1 sets each, 210lb-225lb-240lb-255lb 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets

* i thought id be 435 already this morning because of the strong diet and sleep. i guess the fatigue caught up to me. bw still strong at 204lb.

afternoon
Squats 315s-365-405-435
Shoulders smith reverse grip bench press 275lb 1x3 sets, 2x1 sets | 295lb 1x3 sets
Rows double hand cable row wide reverse 225lb 5x1 sets | 240lb-255lb-270lb 3x1 sets each | lat pulldown wide grip reverse 240lb-255lb 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets | 7x45lb x3

Tue Feb 20

morning
Squats 315s-365-405-435
Shoulders smith machine reverse grip bench 295lb 1x3 sets | 275lb 2x2 sets
Rows one arm cable mid row 80lb 5x2 sets, 100lb 3x2 sets | double hand cable row wide reverse 210lb-225lb 3x2 sets each | lat pulldown reverse grip wide 225lb 3x2 sets
Calves seated calf raise soleus 6x45lb 3x4 sets, 7x45lb 3x1 sets

* very cold 38F morning but was able to lift strong again. i will keep top set to 435 until i get over 205lb bw.

afternoon
Squats 315s-365-405-455#205
Shoulders smith machine reverse grip bench 295lb 1x2 sets | 275lb 2x2 sets
Rows one arm cable mid row 80lb 5x4 sets | double hand cable row wide reverse 225lb 3x4 sets
Calves seated calf raise soleus 6x45lb 3x4 sets

* bw dry 206lb after eating lots of costco steak fries air-fryed cooked this morning. no salt. no condiments. just krispy potatoes for gains. worked and got a good 455. i did not tire myself or toast my back doing it. id say at least 10-15lb over the 455 but can't be too sure because i'm not doing these heavy singles often enough again to figure out my strength. id still get 435 next morning workout. might try to hold off to 405 and try for another 455 in the afternoon.

Wed Feb 21

morning
Squats 315s-365-405
Shoulders smith machine reverse grip bench 295lb 1x2 sets | 275lb 2x2 sets
Rows one arm cable mid row 80lb 5x2 sets, 100lb 3x2 sets | double hand cable row wide reverse 195lb 3x2 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets

afternoon
Squats 315s-365-405-455#206
Shoulders smith machine reverse grip bench 295lb 1x2 sets
Rows lat pulldown wide grip reverse 210lb 3x3 sets
Calves seated calf raise soleus 6x45lb 3x4 sets, 7x45lb 3x1 sets

* 455 today felt as easy as yesterday. no glitch or grinding but still not confident to do these outside of the safety pins.

Thur Feb 22

afternoon
Squats 315s-365-405
Shoulders smith machine reverse grip bench 295lb 1x2 sets
Rows one arm cable row 80lb 5x2 sets | lat pulldown wide grip reverse 210lb 3x1 sets
Calves seated calf raise soleus 6x45lb 3x4 sets, 7x45lb 3x1 sets

* tired from the work night. could get 435 but don't feel like fighting a heavy rep.

Fri Feb 23

afternoon
Squats 315s-365-405
Shoulders smith machine reverse grip bench 295lb 1x1 sets, 275lb 1x2 sets,  135lb 10x3 sets
Rows one arm cable row 80lb 5x4 sets
Calves seated calf raise soleus 6x45lb 3x4 sets

* felt better than yesterday but still tired. did high rep on the 135lb reverse grip pressing to see what form i'm most comfortable with. had to be on the wider stance.

Sat Feb 24

afternoon
Squats 315s-365-405
Shoulders smith machine reverse grip bench 185lb 5x4 sets | seated chest press machine reverse grip 180lb-195lb 3x2 sets, 210lb 3x1
Rows one arm cable row 80lb 5x2 sets, 100lb 3x2 sets | lat pulldown machine wide grip neutral 180lb-195lb-210lb-225lb 3x2 sets each, 240lb 3x1 sets
Calves seated calf raise soleus 6x45lb 3x4 sets

* took off a little early from work this morning and got a day off on 4th night to prepare for a mon-fri daytime work schedule this coming week. i've been working the night schedule for 15+ years now and kept myself healthy by keeping a consistent sleeping pattern (always sleeping between the hrs of 9-4 am or pm). this 5 day dayshift schedule is not going to be easy. planning on sleeping after 4pm since i live 10mins from work and hit the gym after a 3-4hr nap. ~ 9-10pm ish.
* was tired again this afternoon.

Feb 25 - Mar 3 , 2018

Full Squats - Paused - Maintenance
455 #217 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 205lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.


Feb Week 4 of 4

Sun Feb 25

morning
Squats 315s-365-405
Shoulders seated chest press machine reverse grip 120lb-135lb-150lb-165lb-180lb 5x1 sets each, 195lb-210lb-225lb-240lb-255lb-270lb 3x1 sets each, 120lb-135lb-150lb 10x1 sets each
Rows one arm cable row 80lb 5x2 sets, 100lb 3x2 sets | lat pulldown machine wide grip 150lb-165lb-180lb-195lb 5x1 sets each, 210lb-225lb-240lb-255lb-270lb-285lb-300lb 3x1 sets each, 120lb-135lb-150lb 10x1 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets

* bw solid at dry 206lb but still weak. will be very strong later after this nap. did backoff volumes of the little things. skipped the smith machine becausae i want to be more fresh for the squats.

afternoon
Squats 315s-365-405-455#207
Shoulders seated chest press machine reverse grip 120lb-135lb-150lb-165lb-180lb 5x1 sets each, 195lb-210lb-225lb-240lb-255lb-270lb 3x1 sets each, 120lb 10x2 sets, 135lb 10x1 sets
Rows double arm seated cable row mid pull 180lb-195lb 5x1 sets each, 210lb-225lb-240lb-255lb 3x1 sets each | lat pulldown machine wide grip 150lb-165lb-180lb 5x1 sets each, 210lb-225lb-240lb-255lb-270lb-285lb 3x1 sets each, 120lb-135lb 10x2 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets, 7x45lb 3x1 sets

* not weak anymore. must be the mental beatdown from all the 295lb singles smith pressing. skipped those and doing the reverse seated chest press. i'm not so sure how to do my double workouts around a 9am-4pm mon-fri work schedule this week. i just slept from 9:30am-4:30pm today. might go for a 11pm-5am later and lift right away. no post workout naps after then and a nap from 4:30-7:30pm to prepare for the afternoon workout. sleep again 11pm-5am. not so sure id be able to sleep at 4:30pm-7:30pm but if that works, it will be a good week. 

Mon Feb 26

morning
Squats 315s-365-405-455#208
Shoulders seated chest press machine reverse grip 90lb-120lb 10x2 sets each, 135lb-150lb 10x1 sets each, 165lb-180lb-195lb-210lb 3x1 sets each
Rows double arm seated cable row mid pull 150-165 5x1 sets each, 180-195-210-225-240 3x1 sets each
Rows lat pulldown machine wide grip 150-165-180 5x1 sets each, 210-225-240-255-270 3x1 sets each, 120-135 10x2 sets each
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x1 sets, 2x45lb 10x2 sets, 3x45lb 10x1 sets
 
* slept 10:45pm-1:45-3am. not as much as i wanted but the first wave and i was already up at 1:45am. bathroom beak and got another 1hr+.  does not matte. i'm very strong now at this weight. got another good 455 with only 12hr after the last one. i will try to go home and nap after 4:30pm and see if i feel good for an afternoon workout. if i feel like crap already from the non-routine sleep pattern, il just do one workout.

afternoon
Squats 315s-365-405-455#209
Shoulders seated chest press machine reverse grip 165-180-195-210-225-240 3x1 sets each
Rows lat pulldown machine wide grip 210-225-240-255-270-285 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x3 sets, 7x45lb 3x1 sets

* felt jet lagged at 2pm. work ended at 3:45pm and was able to get to bed before 4:30pm. slept til 7pm. did not know where i was when i woke up but felt refreshed from the nap. gym at 7:30pm and was strong again. gym was so packed at this peak time but had to squat rack to myself.
* dry bw really dried up at 205 because of staying awake for so long. was drinking plenty of water to stay hydrated but not enough. will drink more trmw.

Tue Feb 27

morning
Squats 315s-365-405-455#210
Shoulders seated chest press machine reverse grip 120 5x1 sets, 135-150-165-180-195-210 3x1 sets each
Rows one arm cable rows 80 5x2 sets
Rows lat pulldown machine wide grip 150 5x1 set, 180-195-210-225-240-255-270 3x1 sets eac
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x1 sets, 4x45lb 10x2 sets

* slept 10:30pm-3:30am. bw still not as heavy as last week but did not matter. skipping the smith pressing got me very fresh. i'm doing 455s twice per day for the past few days. this stronger than the last run i had with this weight. i could 475 soon but don't want to get too fat.
* will do what i did yesteraday and nap 4:30pm-7pmand see if i feel good for the afternoon workout.

morning
Squats 315s-365-405-455#211
Shoulders seated chest press machine reverse grip 150-165-180-195 3x1 sets each
Rows double arm seated row wide pronated mid pull 150-165-180-195 3x1 sets each
Rows lat pulldown machine wide grip 210-225-240-255 3x1 sets eac
Calves seated calf raise soleus 6x45lb 3x2 sets, 2x45lb 10x1 sets

* felt very tired and sleepy at 2-3pm and powered thru til i get home and slept 4:45pm-8pm. bw dry 204lb even with a lot heavier breakfast at 7:30am, which probably got me sluggish for the rest of the day.
* did the 455 this evening outside the pins now. gym so busy on a leg day and had to use the power rack. did not matter. i'm still very strong when im fat.

Wed Feb 28

morning
Squats 315s-365-405-455#212
Shoulders seated chest press machine reverse grip 150-165-180-195 3x1 sets each
Rows one arm cable rows 80 5x1 sets, 90 3x1 sets, 100 3x3 sets
Rows lat pulldown machine wide grip 210-225-240-255-270-285 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x2 sets, 3x45lb 10x2 sets

* slept 10:45pm to 3:45am. 455 was a little heavier than usual but was still confident enough to rep it on the outside of the power rack. skipped the double hand rowing. thats the only thing different i did. maybe it got something in my torso stabilizing muscles tired. the one arm rowing has a brace so my torso has minimal stabilizing to do.
* might try to drink coffee at 2pm today when the peak of my jet lagged hits again. only thing in worried is that it might screw up with my 5-8pm nap later.

afternoon
Squats 315s-365-405-455#213
Shoulders seated chest press machine reverse grip 150-165 3x2 sets each, 180-195 3x1 sets each
Rows one arm cable rows 80-90 3x1 sets each 100 3x2 sets
Rows lat pulldown machine wide grip 225-240-255-270 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x2 sets

* 455 felt as heavy as this morning. same 4:45pm-8pm afternoon nap. bw down to 203.5lb. i'm not eating as much post workout in the morning because the food coma might be too much for me. i still have to be productive in my dayshift work training for this week. two days left so its almost over.

Thur Mar 1

morning
Squats 315s-365-405
Shoulders seated chest press machine reverse grip 150-165-180-195 3x1 sets each
Rows one arm cable rows 80-90-100 3x1 sets each
Rows lat pulldown machine wide grip 225-240-255-270 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets

* 405 did not feel very heavy and could have used 455 next but the whole thing felt like yesterday. doable but had to put a good fight to do it. not good for 2x/day routine. the next 1/day routine is not until thur next week. had to refresh myself.

afternoon
Squats 315s-365-405-455#214
Shoulders seated chest press machine reverse grip 150-165-180-195 3x1 sets each
Rows one arm cable rows 80 5x2 sets
Rows lat pulldown machine wide grip 225-240-255-270 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets

* felt stronger than usual but still feeling beat. most likely from this weird work schedule that i'm not used to.

Fri Mar 2

morning
Squats 315s-365-405-455#215
Shoulders seated chest press machine reverse grip 150-165-180-195 3x1 sets each
Rows one arm cable rows 80 5x2 sets, 100 3x2 sets
Rows lat pulldown machine wide grip 225-240-255-270 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x2 sets

* a very good sleep from 10:45pm-4:30am. maybe because i'm not stressed anymore thinking about this dayshift schedule. todays the last day and i'm back again to wed-sat nights next week.
* got the 455 convincingly. can do it again later as long as my afternoon nap is just as good.

afternoon
Squats 315s-365-405-455#216
Shoulders seated chest press machine reverse grip 150-165-180-195 3x1 sets each
Back one arm cable rows 80 5x4 sets, 100 3x1 sets
Back lat pulldown machine wide grip 225-240-255-270 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x2 sets, 7x45lb 3x1 sets

* slept 4pm-7:45pm and it was good enough to lift something heavy again. no more of this day shift schedule. il start work wed night.

Sat Mar 3

morning
Squats 315s-365-405
Shoulders seated chest press machine reverse grip 150-165-180-195 3x1 sets each, 210-225-240-255 3x1 sets each, 270 3x1 sets
Rows one arm cable rows 80 3x3 sets, 100 3x1 sets
Rows lat pulldown machine wide grip 225-240-255-270 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x4 sets

* got good sleep but decided to skip the heavy to be more fresh later. will add some form of triples for backoffs also at some point.

afternoon
Squats 315s-365-405-455#217
Shoulders smith machine close grip bench press 135 10x2 sets, 185-205 3x2 sets each, 225 3x4 sets
Rows double arm seated cable rows wide grip 150 5x2 sets, 165-180-195-210-225 3x1 sets each
Rows lat pulldown machine wide grip 225-240-255-270 3x1 sets each
Calves seated calf raise soleus 6x45lb 3x3 sets, 7x45lb 3x1 sets

* what a good week. did 11 singles of 455. did this afternoon without safety pins again because the squat rack was busy. did not matter. was very fresh because of the much needed deload this morning. the smith pressing feels better than the seated chest machine because of a deeper bottom ROM.
 

Mar 11-17 , 2018

Full Squats - Paused - Maintenance
455 #227 | 465 #4 | 470 #1| 475 #7

logging in reps x sets

Page 75 Journal - Day 1 of 455. Feb 11, 2013

BW 205lb

Macro

chicken thigh and ricex2 - 1840
740x2 banana protein shake - 1480
3320kcal without the nuts on protein shake. will see if this maintains 194lb

protein shake recipe: 740kcal updated without nuts. lowering uric acid.
2 scoop protein -  260 (130 each)
4 banana - 480 (120 each)
2 cups peanuts 340 (170 each) - skip
1 cup cashew 170 skip
5g creatine mono 0

protein - 50 powder, 16 nutsx0 , 8 cashiewx0 = 50g
chicken thigh 18g
total protein per meal - 68g
protein per day 136g
 
home cooked meal - 920
3 grilled chicken thigh - 720 (240 each)
1 cup rice 200
misc - leg of lamb 240g - 720kcal per meal.


Mar Week 2 of 4

Sun Mar 11

afternoon
Squats 315s-365-405
Dips bw 3x7 sets, 10x4 sets
Pullups wide bw 3x10 sets
Calves standing smith machine 315x3, 405 3x2 sets, 495 3x2 sets, 405 3x4 sets

* bw staying at dry 205lb but still feel weak. seated calf machine broken. used smith and its ok.

Mon Mar 12

morning
Squats 315s-365-405
Dips bw 3x2 sets, 10x4 sets
Pullups wide bw 3x7 sets
Rows seated cable rows 150-165-180-185 3x1 sets each
Calves standing smith machine 405 3x2 sets, 455 3x2 sets,

* feeling a bit stronger now. might be back to normal this afternoon.

afternoon
Squats 315s-365-405-455#225
Dips bw 5x7 sets, 10x2 sets
Pullups wide bw 5x5 sets, 3x4 sets
Calves standing smith machine 455 3x3 sets,

* 455 was not so bad. will bring dip belt for weighted pullups/dips soon.
 
Tue Mar 13

morning
Squats 315s-365-405-455#226
Dips bw 3x7 sets, 10x1 sets
Pullups wide bw 3x11 sets
Calves standing smith machine 455 3x3 sets, 475 3x1 sets

* another morning when the 455 felt a lot better than the afternoon workout. bw 205 dry and have visible abs. the dips/pullups bw combo is adding a lot of calorie burning. skipped the weighted because the volumes will go down.

afternoon
Squats 315s-365-405-455#227 225 5x2 setse
Dips bw 3x3 sets, 10x2 sets
Pullups wide bw 5x3 sets, 3x2 sets

* skipped the calf work. smith busy. 455 felt heavier than morning again. did some 225s for volumes.

Wed Mar 14

morning
Squats 315s-365-405, 225 10x2 sets
Dips bw 3x5 sets, 5x2 sets
Pullups wide bw 5x3 sets, 3x4 sets
Calves standing smith machine 455 3x3 sets, 475 3x1 sets, 495 3x1 sets

* 405 felt light and convincing enough to go 455 but decided to save the heavy for later. will add more of these light back up volumes so i burn more calories. planning to bulk up to 207.5 ish without getting very fat. no intention of pushing for 475 but will do it if its not very heavy anymore. just want to keep the 455 top set routine and easier.

afternoon
Squats 315s-365-405, 225 5x2 sets, 275 3x3 sets
Dips bw 3x5 sets, 5x2 sets
Pullups wide bw 5x3 sets, 3x2 sets

Thur Mar 15

afternoon
Squats 315s-365-405, 275 3x3 sets
Dips bw 5x2 sets, 10x2 sets
Pullups wide bw 5x3 sets, 3x2 sets
Calves standing smith machine 455 3x2 sets, 495 3x2 sets

Fri Mar 17

afternoon
Squats 315s-365-405, 275 3x3 sets
Dips bw 5x2 sets, 10x2 sets
Pullups wide bw 5x2 sets, 3x3 sets
Calves standing smith machine 455 3x2 sets, 495 3x2 sets, 545 2x1 sets

* strong enough for 455 today but prefer to be leaner and do more volumes instead. burns more calories this way. i can recover from 275s triples. nothing was sore from the previous days of 275s

Sat Mar 18

afternoon
Squats 315s-365-405, 275 3x3 sets
Dips bw 5x2 sets, 10x2 sets
Pullups wide bw 5x2 sets, 3x3 sets
Calves standing smith machine 455 3x2 sets, 495 3x2 sets