Adarq.org

Dec 4-10, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  198-200lb

Sun Dec 4

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 155lb 5x4 sets
standing one arm cable rows - 60lb 10x1 sets | 70lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets

Mon Dec 5

morning
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 95lb 10x2 sets | 115lb 10x2 sets
standing one arm cable rows - 80lb 5x1 sets | 90lb 5x1 sets |  100lb 5x1 sets | 80lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets
bw chins 10x1 sets

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 155lb 5x4 sets
chins 90lb 3x1 sets | bw 10x1 sets
seated calf raises soleus 6x45lb 5x4 sets

* ohp feeling strong. will go light x10s in the morning, then 165lb 5x 2-4 sets in the afternoon. will also use the hammer strength seated iso rows soon.

Tue Dec 6

morning
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 95lb 10x2 sets | 115lb 10x2 sets
standing one arm cable rows - 50lb 10x1 sets | 60lb 10x1 sets | 70lb 10x1 sets | 100lb 5x1 sets | 90lb 5x1 sets
seated calf raises soleus 6x45lb 5x2 sets

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 5x1 sets
overhead press 165lb 3x1 sets | 155lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets | 5x45lb 5x2 sets
standing calf raises smith 4x45lb 5x1 sets | 5x45lb 5x1 sets | 6x45lb 5x1 sets | 7x45lb 5x1 sets | 4x45lb 5x1 sets

* horizontal pulling on the hammerstrength felt great. will build up the volume on these again. i know how 165lb on the overhead press feels like now. it's not impossible to make more progress. just need to put effort on the volume work to get thicker and thicker.

Wed Dec 7

morning
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 2x1 sets
overhead press 115lb 10x4 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets | 3x45lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* took down the reps of the 315 backoffs. so cold this morning.

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 2x1 sets
overhead press 160lb 5x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 3x45lb+25lb 10x2 sets
seated calf raises soleus 6x45lb 5x2 sets

Thur Dec 8

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 2x1 sets
overhead press 135lb 10x1 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

Fri Dec 9

afternoon
paused full squats 315x3(~1s)-365-405 | no-pause 315lb 1x1 sets
overhead press 135lb 10x1 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 4x45lb 10x1 sets
seated calf raises soleus 6x45lb 5x2 sets
dips bw 10x1 sets | bw 20x1 sets

Sat Dec 10

afternoon
paused full squats 315x3(~1s)-365-405-315
overhead press 135lb 10x2 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 4x45lb+25lb 10x1 sets
seated calf raises soleus 6x45lb 5x2 sets

Dec 18-24, 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  198-200lb

Sun Dec 18

morning
paused full squats 315x3(~1s)-365-405
overhead press 155lb 5x1 sets
dips bw 10x1 sets | bw 20x1 sets | bw 10x1 sets 
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x2 sets | 5x45lb 5x2 sets
chins bw 10x1 sets 
seated calf raises soleus 6x45lb+25lb 5x1 sets

* very cold SF morning at 36F.  squats felt like crap. gym too cold.

Mon Dec 19

morning
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x1 sets | bw 20x1 sets   
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
chins bw 10x1 sets 
seated calf raises soleus 5x45lb 5x1 sets | 6x45lb 5x1 sets

* used a different gym and the calf raise machine is different. topped out at 6 plates. used the 5x45lb to see how it feels first.
* been doing non-workout logged backoff machine high reps with very light weight. sets of 10s mostly single arm rows (vertical and horrizontal) + machine dips.  tried the hack squat machine but i bottom out. i don't like the feel of the leg extension.

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets

* dip station too narrow on this other gym. chinning bar too wide too. did high rep-light rep 10s on the vertical/horizontal rows and on the seated shoulder press.

Tue Dec 20

morning
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x2 sets   
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
chins bw 10x1 sets 
seated calf raises soleus 6x45lb 5x2 sets
machine seated one arm row narrow neutral 25-50lb 5-10 reps per set
machine seated one arm chins pronated 40-50lb 5-10 reps per set
machine seated chest press pronated 80-120lb 5-10 reps per set

* 405 paused are very easy lately after days of no backoffs. i'm 425-435lb this morning. will still keep it easy while i work on the little compounds. machines after doing heavy compounds are a very good combo. the stacks show heavier but with the pulleys, i know the actual resisitance. will log using equivalent db weights. after i figure out a good layout for the machine volume backoffs, i will just put a range of weights and reps. its usually 5 reps on the heaviest and 10s to start out.

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
seated hammerstrength iso row narrow grip pronated skip
seated calf raises soleus 6x45lb 5x2 sets
machine seated one arm chins pronated 80lb 10x2 sets | 95lb 10x2 sets
machine seated shoulder press 80lb 10x2 sets | 90lb 10x2 sets

Wed Dec 21

morning
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
machine seated one arm row narrow neutral 80lb 10x2 sets | 90lb 10x2 sets | 100lb 10x1 sets
machine seated chest press pronated  80lb 10x1 sets | 90lb 10x1 sets
machine seated shoulder press 80lb 10x1 sets | 90lb 10x1 sets

Thur Dec 22

morning
paused full squats 315x3(~1s)-365-405
hack squat 25lb 10x1 sets | 45lb 10x1 sets
overhead press 135lb 10x1 sets
dips 50lb 5x2 sets
machine seated one arm row supinated 80lb 10x2 sets | 90lb 10x2 sets\
machine seated lat pulldown 160lb 10x2 sets | 180lb 10x2 sets 
machine seated shoulder press 80lb 10x1 sets | 90lb 10x1 sets
seated calf raise soleus 6x45lb+25lb 5x1 sets
bw chins 10x1 sets

* did hack squat to get myself going this morning. it was another very cold morning. i did them in chucks and had to tiptoe at the bottom so i don't bottom out. got my core temp going a little.
* bunch of machine upperbody compounds again for volume work without burning me out.

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets
dips 50lb 5x2 sets
machine seated one arm row supinated 80lb 10x2 sets

Fri Dec 23

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 135lb 10x1 sets
dips bw 10x4 sets
machine seated one arm row supinated 90lb 10x2 sets

Sat Dec 24

afternoon
paused full squats 315x3(~1s)-365-405
overhead press 155lb 5x1 sets
dips bw 10x1 sets | 90lb 5x1 sets | bw 20x1 sets
hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 5x45lb 10x1 sets
seated calf raise soleus 6x45lb 5x1 sets | 6x45lb+25lb 5x1 sets

* horizontal pulling on the hammerstrength machine strongest today at 5x45lb and a 25lb. didn't know the machine can take another plate but saw somebody doing 6 plates the other day. the heavy set was still with full ROM at the back otherwise i would not have done it. back off at 5plates x10 felt light.
* weighted dips at 90lbx5 still feeling good. will top it off at 90lbx10s. bw low recently at 194-198lb. been avoiding too much sweets and ended up eating mostly mangoes. too much fiber fills me up.

how did your back recover so quickly from the OHP? you went from "too strained to do them and jeopardizing squats" to "so strong" in a few days.

dec 12 was the last day of multi sets on the OHP. i only did single sets of 135x10s. dips to weighted dips improved too, so tricep is also firing strong. but most likely its the limiting to 1 set/workout as maintenance as i let the lowerback recover.

edit... i said so "strong with the 135lb" because i can get the 10th rep from a pause. not very strong overall at all because anything 160lb+ still feels very heavy.

Jan 1-7 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  192-196lb

Sun Jan 1

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 6x45lb 5x1 sets
machine seated chest press 80lb 10x1 sets | 90lb 10x1 sets | 100lb 10x1 sets | 150lb 5x1 sets
machine lat pulldown 90lb 10x1 sets | 120lb 10x1 sets | 150lb 10x1 sets | 180lb 5x1 sets

* left elbow showing little sign of dips overuse. i can raise my right arm about an inch higher because my left elbow ROM cuts off a little. will skip dips until i get both arms with same ROM again.
* elbow fatigue does not affect my pulling. did the 6x45lb plates on the hammerstrength rows again on back to back days.

horizontal hammerstrength machine iso row - 6x45lb 5x1 sets bw194lb
<a href="http://www.youtube.com/watch?v=PGoqbi0o_2Q" target="_blank">http://www.youtube.com/watch?v=PGoqbi0o_2Q</a>

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
smith calf raises - weights per side. 4x45lb 5x1 sets | 5x45lb 5x1 sets | 6x45lb 5x1sets | 7x45lb 5x1 sets
machine seated chest press 100lb 10x4 sets
machine lat pulldown 150lb 10x2 sets

* the 5-6 plates a side on the smith calf raise is a good weight. 7 plates is ok on the calves but too heavy to twist the bar back to lock position. i was wearing gloves before to get more grip on the bar. i laid the bar on the safety pins on 7 plates.

Mon Jan 2

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets | 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 6x45lb 5x1 sets
machine seated chest press 100lb 10x1 sets | 125lb 10x1 sets | 150lb 10x1 sets
machine lat pulldown 150lb 10x2 sets
bent knee leg raises 10lb 5x2 sets

* left elbow feeling so much better but another day or two of rest would be nice. doing more seated chest press instead. did some leg raises too with a 10lb db. i prefer to do exercises standing up or with a vertical torso. i get dizzy when i lie down. i have a naturally low blood pressure. but it can be anything. bench press, situps..etc. i'm ok doing them but if there is another way, i prefer to not lie down.

afternoon
paused full squats 315x3(~1s)-365-405 | 365lb 5x1 sets
machine seated chest press 100lb 10x1 sets | 125lb 10x1 sets | 150lb 10x1 sets
bent knee leg raises 20lb 5x2 sets
seated calf raise soleus 6x45lb 5x4 sets

Tue Jan 3

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets
machine seated chest press 100lb 10x1 sets | 125lb 10x1 sets
machine lat pulldown 150lb 10x2 sets | 165lb 10x2 sets
bent knee leg raises 30lb 5x2 sets

* doing these bent knee leg raises for the abs using 15lb kb on each foot. starting slowly and building the intensity but would prefer not to get domd abs so i'm really taking it easy.
* warming up on the hammerstrength rows with 5 plates now. will maintain with 5 to 5+25lb, and heavy with 6 plates. i'l build intensity on the seated machine lat pulldowns while i rest the horizontal pulls.

afternoon
paused full squats 315x3(~1s)-365-405 | 385lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets | 6x45lb 5x1 sets
machine seated chest press 125lb 10x2 sets 
machine lat pulldown 150lb 10x1 sets | 165lb 10x1 sets | 180lb 5x1 sets | 195lb 5x1 sets
bent knee leg raises 30lb 5x4 sets
seated calf raise soleus 6x45lb 5x2 sets

* feeling strong on the squat from the volumes. did paused 385x5 without any issues. will cycle with 315x5s when i'm not as strong and peak at 385-405x5.

Wed Jan 4

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets
machine seated chest press 125lb 10x4 sets
machine lat pulldown 180lb 10x2 sets | 195lb 5x1 sets | 210lb 5x1 sets
bent knee leg raises 30lb 5x4 sets

* still taking it easy with my upperbody pushing to really get my left elbow back to normal. full range of motion is there now but its very vulnerable if i go high intensity too soon. the machine chest press at 10x125lbs is a good recovery routine. will go heavier soon and drop the reps to 5s.
* machine lat pulldown feeling really good. the 210lb resistance could feel like my weighted chins bw+30lb. no balancing with this machine setup so i just focus on pulling with good ROM and form. can get to 240lb+ in the next few days.

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets | 6x45lb 5x1 sets
machine seated chest press 125lb 10x2 sets
machine lat pulldown 195lb 5x1 sets | 210lb 5x1 sets
bent knee leg raises 30lb 5x2 sets

Thur Jan 5

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 125lb 10x2 sets | 150lb 5x1 sets | 175lb 5x1 sets
machine lat pulldown 180lb 5x1 sets | 195lb 5x1 sets | 210lb 5x1 sets | 225lb 5x1 sets
seated calf raise soleus 6x45lb 5x2 sets

* slowly getting heavier now on the seated chest press and machine lat pulldowns while maintaing the rows.

Fri Jan 6

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 125lb 5x2 sets | 150lb 5x1 sets | 175lb 5x1 sets | 200lb 5x1 sets
machine lat pulldown 195lb 5x1 sets | 210lb 5x1 sets | 225lb 5x1 sets | 240lb 5x1 sets

Sat Jan 7

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 125lb 5x2 sets | 150lb 5x1 sets | 175lb 5x1 sets | 200lb 5x1 sets
machine lat pulldown 195lb 5x1 sets | 210lb 5x1 sets | 225lb 5x1 sets | 240lb 5x1 sets | 255lb 5x1 sets | 270lb 5x1 sets | 285lb 5x1 sets | 300lb 5x1 sets
smith standing calf raises 5x45lb 5x2 sets | 6x45lb 5x2 sets
weighted situps 25lb 5x2 sets | 40lb 5x1 sets

* maxed out the seated machine lat pulldown at 300lbx5 and was still able to get full ROM.  this is a good weight. not too heavy and good enough for volume work.
* seated chest press is already heavy at 200lbx5. machine maxed at 300lb but i'm no where near that anytime soon.
* will do 270-285-300 on the seated lat pulldown.

Jan 8-14 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  192-196lb

Sun Jan 8

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets | 6x45lb 5x1 sets
machine seated chest press 150lb 5x2 sets | 175lb 5x2 sets 
machine lat pulldown 285lb 5x2 sets | 300lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* started the lat pulldowns at 285lbx5s and maxd the machine at 300lbx5s. form felt good and took video to make sure i'm getting full ROM. chest press top set at 175s because the damn thing is heavy already. upperbody pulling totally dominating my upperbody push but i'm not too worried about that. i prefer not to have good numbers on the push because i'll start to look like everybody else. decent push is alright. something like 225lbx5s multi sets.

300lbx5
<a href="http://www.youtube.com/watch?v=XfCHRowo5Ms" target="_blank">http://www.youtube.com/watch?v=XfCHRowo5Ms</a>

afternoon
paused full squats 315x3(~1s)-365-405 | 385lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets | 6x45lb 5x1 sets
machine seated chest press 150lb 5x2 sets | 175lb 5x2 sets 
machine lat pulldown 285lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets | 7x45lb 5x1 sets
seated machine dips 105lb 10x2 sets | 135lb 10x2 sets

Mon Jan 9

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
standing overhead press 135lb 5x4 sets
machine lat pulldown 285lb 5x2 sets
machine seated dips 105lb 10x4 sets

* standing OHP felt good. still weaker in the left arm because thats just how it is. dips felt good on the machine. i have to use a dip station with non-fat handles. don't have one here at 24hr fitness so i'm stuck with the dip machine as backoff volumes. the handles make a lot of difference on the stress on my elbows.

afternoon
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x4 sets
standing one arm cable shoulder press 25lb 10x1 sets | 35lb 5x4 sets
machine seated dips 105lb 10x2 sets
seated calf raise soleus 6x45lb 5x4 sets
 
Tue Jan 10

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
standing one arm cable shoulder press 30lb 5x2 sets | 40lb 5x4 sets
seated calf raise soleus 6x45lb 5x2 sets

* corrected the weights i logged for the cable shoulder press. i was only lifting half what the machine shows - multi pulley thing. machine stacks out at 75lb.

afternoon
paused full squats 315x3(~1s)-365-405 | 385lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
seated machine chest press 125lb 5x2 sets | 150lb 5x2 sets | 175lb 5x2 sets
seated latpulldown 255lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets

* getting consistent on the 385x5s and its getting easier now. doing them outside the power rack without pins. the squat cage in my gym has uneven floor.
* thought about doing the one arm cable shoulder press to build my upperbody push but it will eventually just turn into a struggle with the little stabilizer muscles as i get to heavier weights. will have to build volumes on the seated chest press until it starts to feel good.

Wed Jan 11

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
seated machine chest press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets

* felt adapted already to the seated chest press and decided to do explosive reps now compared to controlled push. the reps look the same but i can use heavier weights because i will go all out on the initial push to throw the weight up and decay that speed on the concentric. i was controlling and muscling the weights when i'm learning and getting used to the movement. all reps are still paused. rows and calf raises are also paused.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
seated machine chest press 135lb 5x2 sets | 185lb 5x2 sets

* gym was packed. did not have the squat rack. could have pushed for a 4-5 paused reps on 405 if i had the safety pins for peace of mind. 3rd paused single was still smooth without any glitch. will increase my protein shake intake post workout to bulk up some more.

Thur Jan 12

morning
paused full squats 315x3(~1s)-365-405 | 315lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
seated machine chest press 135lb 5x2 sets | 185lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets

* modified my work schedule yesterday and was able to take a post mid-night nap. lifted this morning and felt strong already. bw196lb. been drinking 2 shots of protein shake post workout.
* chest press tired from 205x5s yesterday. will maintain this 4 sets of 135+185x5s  for maintenance and go heavier when i feel recovered.
* calf raises at 6 and 7 plates been consistent for months now but cannot do consistent 7x45s because of the crushing force in my lower quads from supporting the weight. i have more improvement to go on the standing smith calf raises but have to do this very carefully. so easy to burn out.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 3x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
seated machine chest press 135lb 5x2 sets | 185lb 5x2 sets

* back to back 405x3s. woot. this is good. will now go easy. i'm working full 13hr nights for the next few days.

Fri Jan 13

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x4 sets
seated machine chest press 135lb 5x2 sets | 185lb 5x2 sets | 205lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets

Sat Jan 14

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets | 6x45lb 5x1 sets
seated machine chest press 135lb 5x2 sets | 185lb 5x2 sets 
seated lat pulldown machine 255lb 5x2 sets
seated calf raise soleus 6x45lb 5x2 sets

many chicks do not dig the huge pec look, in my experience. i was actually having this conversation with my special lady friend last night, looking at a pic of hugh laurie (dr. house) in which he's jacked and shirtless. and i said, if i gained like 10 pounds (or 20 considering i'm way lighter than i though i was) i think this is more or less what i'd look like. and she said, would you want your pecs to be that big, though?

implication clear: pecs not crucial. arms/shoulders and butt, more crucial.

ivan stoitsov's got it down.

obvious photoshop is obvious can't find the one we were looking at now but i've seen a few over the years where he's pretty built.

Jan 15-21 , 2016

Full Squats - Paused - Maintenance
455 #186 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

BW  194-198lb

Sun Jan 15

morning
paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets | 205 5x2 sets 
machine lat pulldown one arm 105lb 5x4 sets | 120lb 5x2 sets | 135lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* the last rep of seated chest press at 205lb was very heavy. i'm consistent with my seated chest press for weeks now. ant delt and triceps are getting thicker. chest is alright. thought about going back to dips because my left elbow is 100% again. dips feel more comfortable than the seated chest press..but i'm not too happy with constant elbow tenderness.
* did the seated machine lat pulldowns with one arm at a time and it felt a lot better. 135lbx5s was not very heavy. i feel better with the ROM doing the pulling one arm at a time.
* calf raises were easier on the top ROM only from wearing a different shoe. i got some costco levis chuck taylor canvas shoes with thinner sole than my all-star chuck taylor skateboarding edition. the chucks are a lot more comfortable for long walks because of the nike soles. will use thinner canvas shoes for calf raises from now.

afternoon
paused full squats 315x3(~1s)-365-405 | 405lb 2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets   
machine lat pulldown one arm 135lb 5x2 sets | 150lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

Mon Jan 16

morning
paused full squats 315x3(~1s)-365-405 | 405lb 1x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets | 205 5x2 sets 
machine lat pulldown one arm 135lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* resting machine lat pulldown. got sore from the last 135lb/150lb x5s. will go back to 150lbs later. very cold 38F morning.

afternoon
paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets   
machine lat pulldown one arm 135lb 5x2 sets
bw chins 20x1 sets
seated calf raises soleus 6x45lb 5x2 sets

* was about to do the 150lb 5x2 sets on the machine one arm pulldowns but decided to take it easy and do bw chins for volume. only planning to do 5-10 reps because i'm heavy right now ~ 198lb wet bw (24oz apple juice pre/peri workout). first 10 reps felt like i was 180lb and just went all the way to 20. grip is toast but the movement felt very easy. the machine lat pulldowns are working. its a more comfortable way to add weights to my vertical pulling. doesn't look as cool as 90lb weighted chins but it does the job and better because i'm doing them more consistently.
* i'm still on the IF 2x/day diet but added the apple juice or any fructose before and during workouts recently for more energy. 90-100g carb max per workout, and 2 shots of protein shakes post. thats my bulking. 
* 385x2 backoff was not hard. could have gone to 4 but i'm resting now. multiple 405s (4 singles a day for past few days) are tiring me.

Tue Jan 17

morning
paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets   
machine lat pulldown one arm 135lb 5x2 sets | 150lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets
seated dip machine 105lb 5x2 sets
weighted situps 27.5lb 5x2 sets

* 27.5lb dumbells are the heaviest weight that i can palm comfortably behind the head. the 30lb are a  lot thicker. did the dip machine for some tricep work. can go up to 120-135lb on these as backoffs. i'm not strapped to anything and at 150lb, i begin to get pushed up.

afternoon
paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x4 sets   
machine lat pulldown one arm 135lb 5x2 sets | 150lb 5x2 sets | 165lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets | 7x45lb 5x1 sets
weighted situps 25lb 5x4 sets

* gym was so packed and busy i was not able to find a 27.5lb db for my situps. squats maintaining at 385x2 backoff is getting me recovered. i was already strong again for 385x5 but will recover more. 385x3 and x2 2-set-backoffs for 5 total reps is good tonnage and wont burn me out. will start that tomorrow.
* still grinding on the seated chest press and it's starting to feel alright. i feel doms on the ant deltoid so its working as planned.
* will not do 7x45lb on the calf raise again. crushed my lower quads. felt good at that time so i did it.

Wed Jan 18

morning
paused full squats 315x3(~1s)-365-405 | 385lb 2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x4 sets   
machine lat pulldown one arm 135lb 5x2 sets | 150lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* getting ready for a very stormy week ahead here in SF.  focusing on building up volume in the upperbody push. 185 5x4 sets for now until i feel ready for 195lb. 205x5 is too heavy to do daily.

afternoon
paused full squats 315x3(~1s)-365-405 | 385lb 5x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets   
machine lat pulldown one arm 135lb 5x2 sets

* was only planning of doing 385 x3,x2 but felt very strong this afternoon. will start the 3-night work week and will get weak so i might as well do 5 reps. skipped the calf raises because i ran out of time. took me longer to find parking at the basement because of the heavy rain.

Thur Jan 19

paused full squats 315x3(~1s)-365-405 | 385lb 3x1 sets | 385lb 2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets   
machine lat pulldown one arm 135lb 5x2 sets

Fri Jan 20

paused full squats 315x3(~1s)-365-405 | 385lb 3x1 sets | 385lb 2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets   
machine lat pulldown one arm 135lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* repeat of yesterday but have time to do the calves today.

Sat Jan 21

morning
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets | 185lb 5x2 sets   
machine lat pulldown one arm 120lb 5x2 sets
seated calf raises soleus 6x45lb 5x2 sets

* cut back from 135lb down to 120lb on the vertical pulling. i'm getting sore too much from heavy pulldowns.

afternoon
paused full squats 315x3(~1s)-365-405 | 385lb  2x1 sets
seated hammerstrength iso row narrow grip pronated 5x45lb 5x2 sets
machine seated chest press 135lb 5x2 sets
standing one arm landmine shoulder press 45lb 5x2 sets | 45lb+25lb 5x2 sets   
machine lat pulldown one arm 120lb 5x4 sets
seated calf raises soleus 6x45lb 5x2 sets

* starting to get some chest soreness from the pressing. will go back to shoulder vertical pushing. have to take it easy with the weight because it is very easy to use too much and burnout my obliques. did them today with staggered stance aligning the pushing side together. i used to do them with aligned feet placement but that burns the obliques supporting the off-centered weight.
* squats tired from the 3-day worknights.