Adarq.org

May 1-6, 2016

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

BW  180-184lb

Sunday May 1

morning
paused full squats 315s
bw chins x20
standing barbell shoulder press 65lbx10,10 | 95lb x10
situps 27.5lb x10
calf raises seated soleus 4x45lb x10,10,10,10

* upperback broken. I could be wrong of blaming it to the jump squats. I did jump squats before and those never got me sore like this. most likely its the upperbody pressing against a bench or support. i'm progressing fast on the weights because I can, but the growing pains of the movement is happening too fast. i'm also doing them daily only after weeks of starting. I realized that it took me years to get used to daily squats, dips and chins. I need more time with the upperbody push.
* did standing press this morning instead. I feel like going 4 plates later if my back soreness improves.

afternoon
paused full squats 315s
bw chins x20
situps 27.5lb x20
calf raises seated soleus 4x45lb x10 | 4x45lb+25lb x10 | 5x45lb x10 | 5x45lb+25lb x10 (8-2)

Monday May 2

morning
paused full squats skip resting upperback/traps
bw chins x20,20
standing barbell shoulder press 95lb x10
dips bw x10,10,10,10
calf raises seated soleus 4x45lb x10 | 4x45lb+25lb x10 | 5x45lb x10,10

afternoon
paused full squats 315s-365
bw chins x20,20
situps 27.5lb x10,10
calf raises seated soleus 5x45lb+25lb x10,10

Tue May 3

morning
paused full squats 315s
bw chins x20,20
pushups bw x10,10
calf raises seated soleus 5x45lb x10 | 5x45lb+25lb x10
situps 27.5lb x10,10

afternoon
paused full squats skip
bw chins x20,20
pushups bw x20,20
calf raises seated soleus 5x45lb x10,10,10,10
situps 27.5lb x10,10

* did pushups holding onto 30lb hex dumbbells for full ROM. doing volumes of these for recovery of my upperback and some upperbody push also.
* will do speed-strength single-leg leg press on Kaiser machine for the next couple of days until my upperback is painfree.

Wed May 4

morning
paused full squats 315s-365
bw chins x20
pushups bw x20,20
calf raises seated soleus 5x45lb x10 | 5x45lb+25lb x10,10

* upperback now more than halfway recovered from the tenderness. stopped at 365 because i'm weak this morning from the lower caloric intakes for the last couple  of days. I could 405 but that would be too much fight at this time. bw steady at 180-182lbs. veins in the lowerabs lean. ~8%BF by caliper.

afternoon
paused full squats skip
bw chins x20
pushups bw x20
single-leg leg press on kaiser 315-365-405-440-475x4 | 495 x4,4 | SVJ x6 *on launch pad

Thur May 5

paused full squats 315s
bw chins x20
pushups bw x20,20
situps 30lb x10,10

Fri May 6

paused full squats 315s
bw chins x20 (17-3)
pushups bw x10,10

Sat May 7

paused full squats 315s
bw chins x20
pushups bw x20 (feet elevated on plyo box for shoulder emphasis)
calf raises seated soleus 5x45lbs x10 | 6x45lbs x10,10

* upperback getting better but still annoyed that i cant lift anything heavier than 365 lately.

May 15-21, 2016

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

BW  180-184lb

Sunday May 15

morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
hammer strength inclined press 45+25lb x10,10
chins neutral bwx20
leg raises bw x10,10

afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
chins neutral bwx20

* getting consistent again with 405s even at BW180lb. still some soreness in my traps. last time I did the weighted situps was Wednesday. will see if the pain really disappears and I will for sure know that i'm getting sore traps by hyperextending them with the weighted situps.

Mon May 16

morning
paused full squats 315s-365-405
paused full jump squats 95lb x10
calf raises seated soleus 6x45lb x10,10
one arm cable rows 75lb x10

* still some soreness in the traps area when I did the cable rows but not painful enough to stop me from doing them. that's good progress. when the soreness was so bad, I cannot even one arm row pass midway up due to the pain.

afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
seated hammerstrength inclined press 45+25lb x10 | 45+35lb x10
bw chins x20

Tue May 17

morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
decline bench barbell situps 45lbx10 | 65lbx10 | 85lbx10

* replaced the dumbbell behind the head situps with barbell decline bench situps. arms fully extended like an overhead squat.  no more neck strain with these. also stopped with any upperbody pushing against a bench/back support. I noticed yesterday after the single arm rows that there is a localized pain in the area near the right scapula. this was weeks back when I did heavy benching and my back just was not used to being squashed against the bench. will wait until all pain is gone until I add upperbody push again. maybe push ups for a while.

afternoon
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
decline bench barbell situps 95lbx10 | 115lbx5(3-2)
chins 90lbx4
push up feet elevated, extended ROM using dumbells bwx10

* will stay at 95lb for the decline push situps. 115lb too heavy for my elbows.
* can pause squat 425 today. sore traps not an issue on the squats anymore. i cheat a little when i'm this lean on my intermitent fasting diet by eating some potatoes pre-workout so i'm not complete fasted.

Wed May 18

morning
paused full squats 315s-365-405
calf raises seated soleus 6x45lb x10,10
decline bench barbell situps  95lbx10
weighted chins 70lbx7

afternoon
paused full squats 315s-365-405
weighted chins 70lb x4,4
pushups bwx20

Thur May 19

paused full squats 315s-365-405
weighted chins 90lbx3
pushups bwx20

Fri May 20

paused full squats 315s-365
weighted chins 70lbx5 | 50lbx5
pushups bwx20

Sat May 21

paused full squats 315s-365-405
weighted chins 50lbx10
seated calf raises 6x45lb x10,10

you look far from a twig in that pic.. lmao

ript.

thanks. but I don't think I can drop to mid 170s anymore.  I will just go back to more jump drills after I fix my traps.

May 29 - Jun 4 , 2016

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

BW  180-182lb

Sun May 29

morning
paused full squats 315s-365-405 | no pause 315x5
chins neutral 50lbx10

afternoon
paused full squats 315s-365-405 | no pause 345x5
chins neutral 50lbx10
seated hammerstrength shoulder press 45+25lb x10

* change of plan a little. will bulk back up to ~ 188-192lb or whatever weight i can while still holding onto 8%BF.  planing a trip to hawaii. cannot look like a twig on this summer vacation.
* will gain weight by adding more protein shake, eggs and still go with my staple diet - grilled chicken breast + brown rice + costco kale salad kits.2
* added the x5 backoff sets. these really get me thicker fast. also makes my other little lift more effective.

Mon May 30

morning
paused full squats 315s-365-405 | no pause 345x5
chins neutral 50lbx10
bw dips x10,10

afternoon
paused full squats 315s-365-405 | no pause 365x5
chins neutral 50lbx10
bw dips x10,10
seated calf raise soleus 7x45lb x5| 6x45lb x10

Tue May 31

morning
paused full squats 315s-365-405 | no pause 345x5
chins neutral 70lbx5
seated calf raise soleus 7x45lb x5 | 6x45lb x10
bw dips x10,10

* been eating an extra 10 eggs a day + boiled potato + feta cheese combo. goal of 190-192lb lean weight by end of june.  i'll probably overshoot by third week and lean down by the 4th.

afternoon
paused full squats 315s-365-405 | no pause 365x5
chins neutral 70lb x5,5

Wed Jun 1

bw 184lb
morning
paused full squats 315s-365-405 | no pause 365x5
chins neutral 70lb x5,5
seated calf raise soleus 7x45lb x5 | 6x45lb x10,10
bw dips x10,10

* 70lb x5s weighted chins a lot easier on fatigue compared to 50x10s. my weight gaining routine is working. i'm getting so much stronger already. i'm 425 paused strong this morning already. will do 2 sets of 5s with the backoffs soon.

bw 184lb
afternoon
paused full squats 315s-365-405 | no pause 365x5
chins neutral 70lb x5
bw dips x10

* tired today with the 365x5. good that i will get a long rest before i lift again tmrw night. will continue with caloric surplus.

Thur Jun 2

bw 186lb
paused full squats 315s-365-405 | no pause 365x5
chins neutral 70lb x5
bw dips x10

* i'm usually weakest on thursdays because of extended awake time from first day of night shift work but not today. i just ate a lot more and felt thicker this afternoon. still doing the back off  365x5s. when i get to 188-192bw, i'll most likely move up to 385-405x5 and hold it there again until i pile up more BW. (and not a lot of fat)

Fri Jun 3

bw 186lb
paused full squats 315s-365-405 | no pause 345x5
bw dips x10,10

Sat Jun 4

bw 186lb
paused full squats 315s-365-405 | no pause 365x5
bw dips x20 | 50lbx5
chins 90lbx4| 70lbx5
seated calf raise soleus 7x45lb x5 | 6x45lb x10

* very strong this afternoon. thought about at double set of 5s on 365 but will get more sleep and another caloric excess day. i'm still adjusting from the end of work night.

Jun 12-18 , 2016

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

BW  186-188lb

Sun Jun 12

morning
paused full squats 315s-365-405 | no pause 405x5
hammerstrength seated inclined press 45lb+35lb x5, 2x45lb x5,x5

* 188lb this morning. already did 405x5 and i'm usually a lot stronger in the afternoon workout. will be breaking into the 190lb bw in the next few days. kirkland protein bars are very good. very convenient 200kcal per bar pre and during workouts.

afternoon 1
paused full squats 315s-365-405 | no pause 405x3
hammerstrength seated inclined press 2x45lb x5,x5

afternoon 2
paused full squats 315s-365-405 | no pause 405x3
hammerstrength seated inclined press 2x45lb+10lb x5
neutral chins 70lb x5

* did not get my full 6-7hr midday nap. i had to go to a dinner. ate and chill for 2 hrs and decided to go back and try to get my x5 again. did not work. i was a lot stronger after eating but i really need good sleep. the first 2 reps were quick and it looks like i got the 5. 3rd rep just slowed down too much.  will try again tmrw.

Mon Jun 13

morning
paused full squats 315s-365-405 | no pause 405x5
dips bw x5,5,5,5
situps 30lb x10

* legs feeling thick this morning again. i will put an effort to really sleep long midday and see if i get another 405x5 later.
* being very careful now on hyper extending my neck when doing these db behind the head weighted situps. might also go x5s on these for multi sets to 20 per day.

afternoon
paused full squats 315s-365-405 | no pause 405x5
neutral grip chins 70lbx5
seated hammerstrength shoulder press 2x45lb x5,5
situps 27.5lb x5,5

* bw 190lb. morning and afternoon 405x5 backoffs today. feeling good right now.

Tue Jun 14

morning
paused full squats 315s-365-405 | no pause 405x2
dips bw x5,5,5,5
neutral grip chins 70lbx5

afternoon
paused full squats 315s-365-405 | no pause 405x3
seated inclined hammerstrength 2x45lb+10lb x5,5
dips bw x10
neutral grip chins 70lbx5

* need better sleep. i was not able to get more than 6hrs. diet is awesome.

Wed Jun 15

morning
paused full squats 315s-365-405 | no pause 405 skipped
dips bw x10,5 | 50lbx5 | 70lbx5
neutral grip chins 70lbx5
one arm cable rows 75lb x5,5,5,5

* got good sleep but legs still need another round of sleep to really go for the backoff sets. bw in the 188-190lb.
* doing 5s on most things now because it feels awesome. the cable rows with 75lb can solo set to 20 but breaking down the sets to 5 reps really up'd the quality of the rep. i'm really getting my elbow pulling the weight and holding on the top squeeze for lots of rhomboid action. can't really go heavier on these as the machine is already topped off.

afternoon
paused full squats 315s-365-405 | no pause 405x5
dips 50lbx5,5

* start of 4-day worknights. have annual genentech concert at At&t park sat afternoon. will also continue working that same saturday night. this will be interesting.

Thur Jun 16

afternoon
paused full squats 315s-365-405 | no pause 405x2
dips 50lbx5,5
seated alt. db shoulder press 50lb x5,5
inclined press 115lbx5, 135lbx5
seated calf raise sled 4x45s x10,10,10,10,10

* focus on upperbody push while my legs and back are resting. i like how the inclined press gets the right muscles working - mostly anterior delts, but i'm having a hard time progressing with the weight without tensing my lowerback.
* did these sled calf raises again. they usually tenderize my lowerback because of the back support supporting the weight (4x45s each side). i did them today with less reps. 10 instead of my usually 24 for multi sets to 50 total.

Fri Jun 17

afternoon
paused full squats 315s-365-405 | no pause 405x2
close grip bench 115lbx5 | 135lbx5 | 165lbx5
neutral grip chins 90lbx3

Sat Jun 18

morning
paused full squats 315s-365-405 | no pause 405x2
close grip bench 135lb x5,5 | 165lbx5
neutral grip chins 70lbx5
smith calf raises 315x5 | 405 x5,5 | 495 x5x5

* little nap between this morning and yesterday afternoons workout. will nap a little again and go watch concert at noon til afternoon. might not lift again til sunday afternoon.

kingfish has beast consistency. just wanted to point out the obvious.

it really is ridiculously impressive/amazing.

seriously.. 

Jun 26 - July 2, 2016

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

BW  194-198lb

Sun Jun 26

morning
paused full squats 315s-365-405 | no pause 405x5 | 315 x5,x5
bw dips 10x5 sets

* looked at old squat vids from years back. i peaked the multi reps at 405x5s and became top single centered the heavier i got after 195lb. i'll switch things a little and try to get stronger at the x5s and see if i can get to 425-440x5. backoff 315s are working too for more tonnage.

afternoon
paused full squats 315s-365-405 | no pause 405x2 | 315 x5,x5
seated calf raise soleus 5x45lb x5,x5

* could have gotten more than 405x2 but might tire me too much. need recovery to catch up.


Mon Jun 27

morning
paused full squats 315s-365-405 | no pause 405x2 | 315x5
bw dips 10x5 sets
seated calf raise sled 4x45lb 10x5 sets
neutral grip chins 70lbx5

* bw 196lb at gym time. had another meal at 2am because i woke up too early. costco kale salad kit + grilled chicken tenders. got another good nap after meal. legs felt solid but still fried from the multi 315x5s after being wrecked by the 405x5. will sleep again in a few minutes and get the 405x5 in the afternoon

afternoon
paused full squats 315s-365-405 | no pause 405x5 | 315x5
neutral grip chins 70lbx5

* doing these 315x5 backoff as a continuous movement bodybuilding style. no resets and just one uninterrupted series of squats for 5 cycles. brings the pain afterward. had to static stretch.  doing these for better muscle mass gains. a 2nd set of these will fry my legs the following day. had to stick with 1 set only.
* bw 196-198lb steady lately. the paused 405 starting to feel submax for a top paused single. i'm close to 440-455lb top paused single. i'm feeling dangerous right now. 

here's my clean bulking to almost 198lb. cashews, costco kale salads. kirkland protein bars, chicken tenders. 20lbs in 50 days. (180-184lb to 194-198lb to be somewhat exact)


Tue Jun 28

morning
paused full squats 315s-365-405 | no pause 405x2 | 315x5
bw dips 20x2 sets
seated calf raise sled 4x45lb 10x2 sets
neutral grip chins 70lbx5

* will get another 405x5 later this afternoon. i will use 440-455 top paused single when i get my bw to low 200lbs. still not getting broken with the dips so will stay with these again as upperbody push. i just need to control the tempo so i dont tenderize my elbow.

afternoon
paused full squats 315s-365-405 | no pause 405x5 | 315x5
neutral grip chins 70lbx5

* 405x7-8 would be a grinder but is not impossible today. will stick with 405x2 for mornings and weak work days. 405x5s until i get my bodyweight to 200s.

Wed Jun 29

morning
paused full squats 315s-365-405 | no pause 405x2 | 315x5
bw dips 10x2 sets
seated calf raise sled 4x45lb 10x5 sets

* will not work full 13hr shift tonight and thursday because of jury duty.  only 2 days of 13hr worknight this week. will get more 405x5 sets in this week.

afternoon
paused full squats 315s-365-405 | no pause 405x5 | 315x5
one arm cable rows 75lb x5,5

Thur Jun 30

morning
paused full squats 315s-365-405 | no pause 405x2 | 315x5
seated calf raise sled 4x45lb 10x5 sets

* bw 196-198lb at gym time. 405x2 getting easier and easier. 405x5 later is routine.

afternoon
paused full squats 315s-365-405 | no pause 405x5 | 315x5
close grip bench press 95lb 10x2 sets | 115lbx10 | 135lb 5x2 sets

* removed the dips again. chins felt weak on the left arm. usually its like this when i do too many dips. flat bench press now with close grip and feet elevated.

Fri July 1

morning
paused full squats 315s-365-405 | no-pause 405x2 | 315x5
seated calf raise sled 4x45lb 10x5 sets
close grip flat bench 135lbx10 | 165lb 5x4 sets

* bw 198-200lb. been 2 extra days now that i'm doing 2x/day workout. i'l work tonight so no saturday morning lift anymore.  bench press working well so far. nothing is hurting. 165lb still feels very easy. will use 185-225lb after i get sets of 10reps with 165lbs.

afternoon
paused full squats 315s-365-405 | no-pause 405x5 | 315x5
close grip flat bench 165lb 5x2 sets | 185lbx5

Sat July 2

afternoon
paused full squats 315s-365-405 | no-pause 405x2 | 315 5x2 sets
close grip flat bench 135lb 5x2 sets

* bw 198-202lb. tired from work night but did not really put too much effort getting 405x2.

July 10-16, 2016

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

BW  200-204lb

Sun July 10

morning
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
one arm cable rows 75lb 10x2sets

* quads need more time off. i was waking up during sleep because of involuntary kicking/spasms. the more modern gym i go to this morning (24hr fitness) did not have the chest press machine with leveled handles. most are inclined and designed for pronated pushing. did not bother with my upperbody push this morning. save for later.

afternoon
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
seated reverse grip press 200lb 10x5sets
bw chins x20
seated calf raise soleus 5x45lb 10x2sets

* ill skip backoff squats tmrw too if i still don't feel refreshed tomorrow. or maybe i'll skip for 2-3 days and comeback to a 440/455lb.

Mon July 11

morning
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
seated reverse grip press 200lb x10 | 225lb 10x2sets
bw chins x10

* legs feel a lot better already. will skip the 405x5s until i feel that the 405x1 pause is explosive enough to get at least a 440lb pause single. this might take a while or it might just take a few more skipped days. i'm 202-204lb now.

afternoon
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
standing calf raises smith 405x10 | 495 5x2sets
db reverse close grip press 60lbx10 | 70lbx10 | 80lbx5
one arm cable rows 75lbx10

* resting the backoff sets on squats. doing more of the little things.  i planned on doing my upperbody tricep push using the reverse grip smith but other people were waiting  on me while i was doing my calf raises. i used db and a flat bench. still feet elevated. i was being extra careful in getting to starting position. i've seen many peeps injure and tear their pecs/biceps just by carelessly swinging heavy dumbells to get to starting position. i could do 90-100lb in a few days but would stay with 70-80lb because i don't want to get injured with this.

Tue July 12

morning
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
db reverse close grip press 70lbx10 | 80lbx10
one arm cable rows 75lbx10
bw chins x10

* i might have fried myself from the daily higher tonnage 405s/315s x5s. my bodyweight is holding steady at 202-204lb. quads just feel beat. just waiting to bounce back and make use of this 200lb+ bw i got myself into. i'm usually in the 440/455 by this weight but i underestimated the fatigue from daily 405x5s.
* at least my upperbody push is strong. db tricep reverse press feels awesome. feels like the best counter movement to my one arm cable rows. 

afternoon
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
seated alt db shoulder press 60lbx10 | 70lb 5x2setsone arm cable rows 75lbx10
bw chins x10,20

* seated db shoulder press feels way easier/stable when i used wrist wraps. this is my counter to the chins. i just have to make sure i don't overdo my upperbody push/pull when i'm recovering my squats.
* so far, the hardest movement for me is the upperbody horizontal pull. these cable rows are very taxing if form is maintained throughout. i get good technique by tensing some area in the pulling elbow and really feeling it go thru a full ROM. pulling hand can be getting close to the body but if the elbow rom is cutting short, the pull is worthless.

Wed July 13

morning
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
db reverse close grip press 70lbx10 | 80lbx10
db bent over row 80lb 10x2 sets

* 405x5 strong now this morning. might do it later in the afternoon and start my 3-day work week wed-fri night. i lasted way longer doing 440/455 singles before i lit up. 5 reppers are brutal. il give myself another shot at adapting to these on a daily schedule. if not, i can always go lazy and go for top heavy paused single.
* cable machine is broken. did my horizontal pull using dbs. felt alright. might use this for a while.

afternoon
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
db seated alt press 70lbx5
reverse grip bench press smith 135lbx10
bw chins x20

* squats recovering as planned. a couple of days more and i'll be back to normal again. db overhead press is tired. tried the smith machine for reverse grip benching. not bad at all. might use this instead of db. i'm afraid of injuring something on the setup using 80lb+ db.
* chins x20 at 204lb bw is awesome. been frying my 578grams of white rice (750kcal/meal) using 30g of olive oil. thats 1000kcal from the carbs/fat alone. add that to lean pork chops or chicken tenders. i'll slowly get to 208-212lb.

Thur July 14

afternoon
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
db reverse close grip press 70lb 10x4 sets | 70lbx14


Fri July 15

afternoon
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
db bent over row 60lb 10x3 sets | 70lb x10

Sat July 16

afternoon
paused full squats 315s-365-405 | no pause 405x0 | 315 x0 resting backoffs
db bent over row 65lbx10 | 70lb 10x2 sets
reverse close grip smith bench 135lbx10 | 165lb 10x2sets | 185lb 10x3sets

* squats still not strong. not much effort in paused 405s but at 204-206lb bw, i should be lifting a lot more. 5s never again with stupid volumes.
* smith machine press feels a lot better than the db. my weaker left hand does not get left behind.