Adarq.org

Mar 12-18 , 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  196-198lb

Sun Mar 12

afternoon
Squats paused full squats 315-315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Vertical Push one arm shoulder landmine press 45lb 5x2 sets | 45lb+25lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb+25lb 5x1 sets skipped 
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* left side stiff neck - still annoying after 3-4 days already. cannot do so many volumes of the heavy negatives of the push presses. weak today from the 4-day worknights but still feeling the extra strength from the consistent 196lb bw now. seated calf raises not regressing. will eat better later and catch up on sleep.

Mon Mar 13

morning
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Vertical Push one arm shoulder landmine press 45lb+25lb 5x1 sets | 45lb+35lb 5x1 sets | 2x45lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* slept for almost 8hrs tonight, and add to that the 7hr sunday morning.. i'm recovered. i'l take a nap again after this heavy breakfast. shoulder pressing with one arm landmines progressed to 2x45lb plates now. will routinely use 45lb+25lb or 35lb and will save the 2x45lb on very strong days.

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x2 sets
Vertical Push one arm shoulder landmine press 45lb+25lb 5x1 sets | 45lb+35lb 5x4 sets | 2x45lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets skipped   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skipped
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

Tue Mar 14

morning
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets
Vertical Push one arm shoulder landmine press 45lb+35lb 5x4 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets | 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skipped
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* landmine shoulder pressing straight to 45lb+35lb on the bar for 4 sets of 5s. BW still at 196-198lb and holding for the last 1.5 weeks now. dates are just awesome for the extra calories. it cleans you up good too with all those fiber. i feel healthy eating them even with the candy like sweetness.

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x2 sets | 2x45lb 5x2 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets skipped
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

* very hot 70s afternoon. i was feeling good with the paused squat 405s for days now. could be at 425-435 now but hesitating because i don't have the safety pins. the squat cage on the gym closest to me has uneven floor. i have to squat outside.

Wed Mar 15

morning
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x1 sets | 2x45lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* upperbody pulling getting tired. will take it easy on these. squats still feeling solid. 3-day worknight later. 

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x1 sets | 2x45lb 5x1 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb+25lb 5x1 sets skipped   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 5x45lb 5x1 sets skipped
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets skipped
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* did the 315-365-405 squat routine without rest. took minutes and i'm done with that. too many waiting for the rack. 

Thur Mar 16

morning
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x1 sets | 2x45lb 5x2 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

* did the rows without straps. i feel better ROM if my hands are not fixed on the machine with the straps. had a morning workout because of a modified work schedule for afternoon meetings.

Fri Mar 17

afternoon
Squats paused full squats 315-365-405
Vertical Push standing bb shoulder press 135lb 5x1 sets skipped
Vertical Push one arm shoulder landmine press 45lb+35lb 5x2 sets
Squats+Shoulders paused full front squats to push press 185lb 5x1 sets | 205lb 5x1 sets skipped
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x1 sets   
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 120lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

Sat Mar 18

afternoon
Squats paused full squats 315-365-405 | 315x5 | 225x1 front squat
Vertical Push seated smith shoulder press 135lb 5x4 sets | 185lb 5x2 sets | 135lb 10x2 sets
Vertical Push one arm shoulder landmine press 45lb+35lb 5x2 sets
Horizontal Pull seated hammerstrength iso row narrow grip neutral 4x45lb 5x2 sets | 4x45lb+25lb 5x1 sets 
Horizontal Pull seated hammerstrength iso row narrow grip pronated 4x45lb 5x1 sets 
Vertical Pull lat machine pulldown single arm 135lb 5x1 sets
Calves seated calf raises soleus 6x45lb+25lb 5x2 sets

* cannot do heavy weight consistently on the landmine shoulder pressing because my core takes a beating. i can feel my obliques fighting for balance. i don't like putting myself in this injury prone position. back to the more stable seated shoulder pressing on the smith but with more controlled reps by not going very heavy. i will only do the weight if the concentric does not turn to a crawl. thats when my spinal erectors get into the movement.

Mar 26 - April 1, 2017

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 Mar 26

morning
Squats paused full squats 315-365-405 | 135lb 5x1 sets FS
Horizontal Pull standing one arm cable rows 75lb 5x4 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x4 sets | 2x45lb 5x1 sets
Vertical Pull seated machine lat pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315-365-405 | 135lb 5x1 sets FS
Horizontal Pull standing one arm cable rows 75lb 5x4 sets | 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x2 sets | 2x45lb 5x1 sets
Vertical Pull seated machine lat pulldown 120lb 5x1 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* bw steady in the 198-200lb. took pic for comparison. i did not take any full body front pic at 210lb+ because im taking the pics for lean comparison. there is no lean at 210lb 5'10 natty. 
* i'm feeling very confident on a 425-435 daily max paused rep soon because the 405 is not cutting it anymore. my deltoids are starting to look thicker now. 

200lb


184lb


170lb - i did not take any full upperbody front pic. just pieces of abs, legs and arms with lots of veins.


Mon Mar 27

morning
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 80lb 5x2 sets | 90lb 5x1 sets | 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x2 sets
Vertical Pull seated machine lat pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* been favoring the one arm cable rows for horizontal pulling. the hammerstrength is also ok but i feel that the movements are about the same but i don't have to load 8 plates with the cables.

afternoon
Squats paused full squats 315-365-405 | 315 5x1 sets
Horizontal Pull standing one arm cable rows 80lb 5x1 sets | 90lb 5x1 sets | 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x4 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Tue Mar 28

morning
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 45lb+35lb 5x2 sets | 2x45lb 5x2 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* shoulder pressing made progress. could be doing another 10-15lb on top of the 2x45lb soon. chins with bwx20 is getting easier even at 200lb bw. broke the calf machine this morning. the leg support pin popped off and i made a scene when the plates slammed down. the moveable leg pad flew up. lol. woke me up. re racked and made sure locking pin is screwed all the way in.

afternooon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x4 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x4 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets

Wed Mar 29

morning
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x2 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x4 sets | 2x45lb+10lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Thur Mar 30

afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x1 sets | 100lb 5x1 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* 2x45lb+10lb on the one arm shoulder land mine is ok for the shoulders but too heavy at this time for my obliques. im going to tire something in my core very quickly if i go very heavy.

Fri Mar 31

afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x2 sets
Vertical Push standing one arm shoulder landmine press 2x45lb 5x2 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* keep the volume lower now on the shoulder pressing. i'm feeling tired on my core.


Sat April 1

afternoon
Squats paused full squats 315-365-405
Horizontal Pull standing one arm cable rows 75lb 5x2 sets | 100lb 5x2 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets | bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* skipped the shoulder pressing. lowerback tired also from long standing hours at work.

you are one hairless dude.

no caveman facial hair genetics but no male pattern baldness makes up for it.  dad at mid 60s still has no bald spot.   

April 2-8, 2017

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 April 2

morning
Squats paused full squats 315-315-315-365-405 | 135lb 5x1 sets FS
Horizontal Pull standing one arm cable rows 75lb 5x4 sets | 100lb 5x2 sets
Vertical Push standing one arm landmine shoulder press 2x45lb 5x1 sets | seated neutral grip shoulder press hoist machine 6-8-10-12 resistance 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315-315-315-365-405 | 95lb 5x2 jump squats | SVJ x12
Horizontal Pull standing one arm cable rows 75lb 5x2 sets
Vertical Push seated neutral grip shoulder press hoist machine 6-8 resistance 5x1 sets each | 10-12 resistance 5x2 sets each
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* did afternoon workout at another 24hr fitness gym because its  a very warm afternoon and my local gym ac sucks. other gym has bball court. got interested in jumping. did some light jump squats to warmup and all 12 of my SVJ were all above the rim with 2-hands wearing my chucks. thought above doing my rim pullups but at 200lb bw, i might get banned if i damage or break the rim.

Mon April 3

morning
Squats paused full squats 315-315-315-365-405 | 95lb 5x2 sets jump squats | SVJ 8x1 sets
Horizontal Pull standing one arm cable rows 75lb 5x1 sets | 75lb 10x1 sets
Vertical Push seated neutral grip shoulder press hoist machine #8 Resistance 5x1 sets | #10 5x1 sets | #12 5x1 sets | #10 10x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* legs felt very explosive this morning from the SVJ carryover. did another round and was also jumping good. was able to get my wrist on top of the hanging digital clocks on stainless steel box at my 24hr fitness local gym.

afternoon
Squats paused full squats 315-315-315-365-405 | 95lb 5x1 sets jump squats | SVJ 6x1 sets
Horizontal Pull standing one arm cable rows 75lb 5x2 sets | hammerstrength iso row machine one arm neutral grip 4x45lb 5x2 sets | pronated grip 4x45lb 5x2 sets | 5x45lb 5x2 sets
Vertical Push seated neutral grip shoulder press hoist machine #10 Resistance 5x1 sets | #12 5x1 sets | # 10 10x1 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* don't like how the cable rows are giving me doms on the traps. did more hammerstrength machine again.

Tue April 4

morning
Squats paused full squats 315-315-315-365-405 | 95lb 5x2 sets jump squats | SVJ 6x1 sets
Horizontal Pull hammerstrength iso row neutral grip 4x45lb 5x1 sets | 3x45lb 10x1 sets | 2x45lb 10x2 sets | pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1sets
Vertical Push seated neutral grip shoulder press hoist machine #10 Resistance 5x1 sets | #12 5x1 sets | #14 5x1 sets | #10 10x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* bw 198lb. costco did not have dates lately. missed the extra calories from these candy like fruit.

afternoon
Squats paused full squats 315-315-315-365-405
Horizontal Pull hammerstrength iso row neutral grip 4x45lb 5x1 sets | 3x45lb 10x1 sets | 2x45lb 10x1 sets | pronated grip 5x45lb 5x1 sets
Vertical Push standing overhead press 135lb 5x1 sets | 155lb 5x1 sets | seated neutral grip shoulder press hoist machine #10 Resistance 10x1 sets
Vertical Pull  bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Wed April 5

morning
Squats paused full squats 315-365-405 | 135lb 5x1 sets FS
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 3x45lb 10x2 sets | 2x45lb 10x2 sets
Vertical Push standing overhead press 135lb 5x4 sets | 155lb 5x1 sets | seated neutral grip shoulder press hoist machine #8 Resistance 10x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* feeling very strong on the overhead pressing. kept the heavy set to a single 5x1 to not fatigue my back. did shoulder backoff using the hoist seated shoulder press machine.

afternoon
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets  |  3x45lb 10x2 sets
Vertical Push standing overhead press 155lb 5x1 sets
Vertical Pull bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Thur April 6

afternoon
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 3x45lb 10x1 sets
Vertical Push standing overhead press 155lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Fri April 7

afternoon
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row pronated grip 3x45lb 10x1 sets
Vertical Push standing overhead press 155lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* didn't have enough time this afternoon for the rows. raining bad and had to drive to work a little early. overhead pressing the 155lbx5 is a good routine daily. no back bending.

Sat April 8

afternoon
Squats paused full squats 315-365-405
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 3x45lb 10x1 sets
Vertical Push standing overhead press 155lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

April 16-22, 2017

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  198-202lb

Sun April 16

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 3x45lb 5x2 sets
Vertical Push standing overhead press 145lb 5x2 sets
Vertical Pull one arm lat pulldown cable 100lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets
Vertical Push seated smith machine shoulder press 185lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 6x45lb+35lb 5x1 sets | 7x45lb 5x1 sets 

Mon April 17

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x1 sets | 5x45lb+25lb 5x1 sets | 3x45lb 5x2 sets
Vertical Push smith machine shoulder press inclined 185lb 5x2 sets | 205lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets

* stronger calves not a fluke. still consistent in getting 5s on 7x45lb plates with strict paused and no-arms form. i also get the last rep high enough to lock the machine into place. most times il use my hands to get the extra top ROM to put back the lever support.

afternoon
Squats paused full squats 315-365-405 | 315lb 10x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 10x1 sets
Vertical Push smith machine shoulder press inclined 185lb 5x2 sets | 205lb 5x1 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets | bw chins 20x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets

* will add 10 reps on back-off sets on some exercise and see if i get more mass this way without accumulating too much fatigue.

Tue April 18

morning
Squats paused full squats 315-365-405 | 315lb 5x2 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 10x1 sets
Vertical Push smith machine shoulder press inclined 185lb 5x4 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets

* will use 195lbx5 volumes on the smith inclined shoulder pressing next time. will only use a heavy set of 5s top set when i'm feeling very strong. its so easy to tire my lowerback when i overexert. i'm already doing all these paused rep with my feet elevated into a small plyo box.

afternoon
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 10x1 sets
Vertical Push smith machine shoulder press inclined 185lb 5x2 sets | 195lb 5x2 sets
Vertical Pull one arm seated cable pulldown 100lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets

* 315x5s lately got my form solid for 405x3 paused this afternoon. the 3rd rep was not a crawl. could have done 1-2 more singles. enjoying this 202lb bw. everything is getting easier. i got heavier from 194 to 202lb in the last couple of months. slow bw increases to minimize getting too fat. there is no lean natty 205+lb 5'10 but il try anyway.

Wed April 19

morning
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Horizontal Pull hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 10x1 sets
Vertical Push smith machine shoulder press inclined 185lb 5x8 sets
Vertical Pull one arm lat machine pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets

* so strong already in the morning. another 405x3 after a 4-hr nap from the last workout. i get my longer sleep of 5.5-7hrs during daytime. work night starts tonight til sat night.

afternoon
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Vertical Push smith machine shoulder press inclined 185lb 5x1 sets
Vertical Pull one arm cable lat pullldown 100lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets

Thur April 20

afternoon
Squats paused full squats 315-365-405 | 405lb 3x1 sets
Horizontal Pull seated hammer strength iso row 3x45lb 5x2 sets | 4x45lb 5x2 sets
Vertical Push standing overhead press 135lb 5x1 sets | 155lb 5x1 sets | 185lb 1x1 sets
Vertical Pull one arm cable lat pullldown machine 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb+25lb 5x1 sets

* bw 202-204lb. been taking more protein shakes. 2-3 servings at meal time. prefer to do my shoulder pressing using the high-inclined smith machine but it was being used. did them standing and felt strong enough to try how 185lb feels like. i could do 2 but don't want to tire my back. the rep was from a pause without using any leg drive. it was not even a crawl.

Fri April 22

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Vertical Push seated inclined smith press 185lb 5x2 sets | 195lb 5x2 sets | 205lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Sat April 23

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Vertical Push standing overhead press 145lb 5x2 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

April 30 - May 6, 2017

Full Squats - Paused - Maintenance
455 #188 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

April 25, 2017 - start of 435x1 top daily paused rep at 202-204lb

BW 204-206lb

May Week 1 of 5

Sun April 30

morning
Squats paused full squats 315-365-405-435#7 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2 sets | 215lb 5x1 sets
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Horizontal Pull standing one arm cable upright rows 60lb-80lb 5x2 sets each | seated hammerstrength iso row pronated grip 5x45lb 5x1 sets | 3x45lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* counting the 435x1 reps at this 202+lb bw. im not as strong because of the end of work week but was still able to get a paused 435x1 without crawling and grinding. the 405x1 rep is getting quicker. i know from the 186 singles of 455 i did before how to gauge my squat limit from the quickness of the 405. not there yet but im getting closer.
*  215x5 on the smith inclined pressing was alright. might tire too fast so limited that heavy set to 5x1

afternoon
Squats paused full squats 315-365-405-435#8 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2 sets 
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Horizontal Pull standing one arm cable upright rows 60lb-80lb 5x2 sets each | 100lb 5x1 sets | seated hammerstrength iso row pronated grip 5x45lb 5x1 sets | 4x45lb 5x2 sets | 3x45lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* one new old guy at gym giving advice to random people trolled my shoulder pressing. said i would blow my shoulder joints eventually because i'm doing a full stretch at the bottom while im resting the bar on my paused reps. i said ok to avoid more trolling. looked at him and did another set of 195lbx5 the same way.. woot. good thing he was not there to see my squats.
* my left side delt got hiccups. muscle spasm that i cannot stop. im not dehydrated. getting annoying now. been pulsing for hours now.

Mon May 1

morning
Squats paused full squats 315-365-405-435#9 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x4 sets 
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Horizontal Pull smith machine upright rows 95lb 5x2 sets | 115lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* theres a good chance i will pause rep back to 455 within the next few weeks before end of this month. took a day off from work on wed to get another back to back 3-day work week. helps a lot on sleep.

afternoon
Squats paused full squats 315-365-405-435#10 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 195lb 5x2sets | 205lb 5x4 sets 
Vertical Pull bw chins 10x1 sets
Horizontal Pull seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets | one arm cable upright rows 60lb-80lb 5x2 sets each | 100lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* one hot SF afternoon. high 70s. lifts felt good. shoulder pressing in the smith progressing close to 225lb. upright rows feel best using one arm cable.

Tue May 2

morning
Squats paused full squats 315-365-405-435#10 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 205lb 5x4 sets 
Vertical Pull seated one arm lat machine pulldown 120lb 5x1 sets
Horizontal Pull one arm cable upright rows 60lb-80lb 5x2 sets each | seated hammerstrength iso row pronated grip 3x45lb 5x2 sets | 4x45lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* will keep the 435x1 top paused single until i stabilize my weight in the 208-210lb. have all the 4 weeks of may to do it. i'm 204-206 right now.   

afternoon
Squats paused full squats 315-365-405-455#187 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 205lb 5x4 sets 
Horizontal Pull one arm cable upright rows 60lb-80lb 5x2 sets each | seated hammerstrength iso row pronated grip 3x45lb 5x2 sets | 5x45lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* busy gym at 5:30pm suddenly got quiet and mother of god.. that guy got up after pausing 4 1/2 plates.   
* bw still at 204lb but the 405 concentric is so quick already. did 455x1 paused again and it was not a grind. smooth concentric and it did not tire me. probably get it again  tomorrow. the 315x5 backoffs felt like an empty bar.  i'm back to nasty strong again.


Wed May 3

morning
Squats paused full squats 315-365-405-455#188 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 205lb 5x4 sets 
Horizontal Pull one arm cable upright rows 60lb-80lb 5x2 sets each | one arm cable rows 50lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* 455x1 paused again with only a 2.5hr nap between the workouts. i usually only sleep 3-4hr max during the night and another 6.5-7.5hr during the day depending if its a work day or not. the 455 was heavier than yesterday and there was a slight crawl. not grind enough to not tray it again later. i did not break anything otherwise i would have skipped the 315x5.
* rewarded myself and bought porterhouse to bake at home for breakfast. its already a warm summer day. it would be really nice if i can recover strongly after i sleep later. i have a vacation from work today so i should be able to take in more fatigue for a wed afternoon lift.

afternoon
Squats paused full squats 315-365-405-455x0 | 315lb 5x1 sets
Vertical Push seated smith machine inclined shoulder press 205lb 5x2 sets | 165lb 5x4 sets 
Horizontal Pull one arm cable upright rows 60lb-80lb 5x4 sets | 100lb-120lb 5x2 sets each | seated hammerstrength iso row pronated grip 5x45lb 5x2 sets | 3x45lb 5x2 sets | neutral grip 3x45lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* 405 was still very easy so i had to go for it. 3rd workout in a row to use the 455x1. got more than halfway up with good momentum but i underestimated my core fatigue from the volumes of shoulder press. my midback caved in the moment i slowed down a little. i was so close to getting the rep. i failed at the quarter squat height. very rare that i make it all the way up there only to collapse my back. i know that i failed at a higher point than usually because the damn thing made so much noise when i dropped it to the pins. stood up, removed plates, clean 135lb and set up the 315. the backoff set felt good. i just put too much fatigue on my torso stabilizing muscles.. but i did it anyway. 205lb 5x2 sets on the smith. cut down from the usual 4 sets.
* cable upright rows feeling better the more i do them. the machine i use tops out at 150lb (75lb effective).  i'm at 120lb now.  more room to grow.

Thur May 4

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull one arm cable upright rows 60lb-80lb-100lb 5x2 sets each | one arm cable rows 40lb-50lb 5x2 sets | 60lb-70lb 5x1 sets
Horizontal Pull seated hammerstrength iso row neutral grip 3x45lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* resting the squats. 405 felt good. good thing with having a higher top single - resting routine becomes a very quick session. no rest from 315-365. 3 mins to 405 and 315 right away. done. took me longer heating up (hand dryer) and putting my adistars.
* skipping the shoulder pressing this morning. might do 5x2 later if my back improves.

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull one arm lat pulldown 120lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* resting. squats felt normal. back fatigue almost gone. left tricep / elbow tired now from all the pressing. left arm lat pulldown felt very heavy so i had to stop and do lighter weights for volume/recovery. something 25-50%max of working weight.

Fri May 5

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 3x45lb 5x4 sets | 2x45lb 5x8 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2sets

* still recovering from the heavy volumes of shoulder pressing. could have used 435x1 already but would be better to rest some more. skipped shoulder pressing. skipped lat pulldowns. rowing still solid.

Sat May 6

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x1 sets | 2x45lb 5x8 sets
Horizontal Pull one arm cable upright rows 80lb-100lb 5x2 set each
Horizontal Pull one arm cable rows 65lb-75lb 5x2 sets each
Vertical Push seated smith machine shoulder press 145lb 5x4 sets | 195lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2sets

* 1-2 days away from complete recovery of lowerback from the beatings of heavy volume shoulder pressing. did 195lb 5x2 sets today just to keep the movement going. i'm never broken from squats, rows and calves. shoulder pressing, dips and cable one arm vertical pulling gets me busted whenever i do too heavy+too frequently.   

May 7-13, 2017

Full Squats - Paused - Maintenance
455 #189 | 465 #4 | 470 #1| 475 #7
~ = super set or drop set with less than 1 min rest
logging in reps x sets

April 25, 2017 - start of 435x1 top daily paused rep at 202-204lb

BW 204-206lb

May Week 2 of 5

Sun May 7

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x1 sets 
Horizontal Pull one arm cable upright rows 100lb 5x2 sets
Horizontal Pull one arm cable rows 75lb 5x2 sets
Vertical Push seated smith machine shoulder press 205lb 5x1 sets | 225lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets
Abs weighted situps dumbell 15lb 5x2 sets

* kept most exercises to 5x2 sets to get good pace going without too much fatigue. was not expecting the shoulder pressing with 205lb to be easy so i went up to 225s. not a back breaking crawl. 215lbs would be perfect for 5x2 sets.
* cable rowing topped out at 75lb. i was doing 20 reppers with this same weight months ago. i can still do 20s but my joints get tender eventually. added weighted situps again. light weight tohelp my core recover faster. 435-455 again by mon-tue.

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x2 sets | 4x45lb 5x2 sets 
Horizontal Pull one arm cable upright rows 100lb 5x2 sets
Horizontal Pull one arm cable rows 75lb 5x2 sets
Vertical Push seated smith machine shoulder press 205lb 5x2 sets | 215lb 5x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* so i won't do 5x4 sets on back to back workouts. i'm very strong this afternoon. had to do more volumes.
* just realized a while ago that my shoulder pressing on the smith with 225lb is heavier and has more ROM than the sunday warriors doing their 1/4 squats in the power rack next to me.  i like being 205lb heavy. woot!

Mon May 8

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x1 sets 
Horizontal Pull one arm cable upright rows 100lb 5x2 sets
Horizontal Pull one arm cable rows 75lb 5x2 sets
Vertical Push seated smith machine shoulder press 205lb 5x4 sets | 225lb 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* barely any tightness on my mid back. if the 405 flies up later, il go for 435 at least.

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x2 sets | 4x45lb 5x2 sets 
Horizontal Pull one arm cable upright rows 100lb 5x2 sets
Vertical Push seated smith machine shoulder press 215lb 5x4 sets 
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x2 sets

* i don't know if the tightness in my back is from the 455s last tue-wed or from the 205-215-225lb shoulder pressing, or a combination of both. i blast thru the squat routine of 4 sets without any breaks. just the time it takes to add or remove the plates. my shoulder pressing and calve raises are improving.
* i split the shoulder pressing routine into 2 sets of 5x2 sets. did the first 2 sets then did my rowing. then came back to shoulder pressing again after much needed rest. been taking a lot more proteins. 200g just from the musclemilk light. sale at costco this month for 80c each.

Tue May 9

morning
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x2 sets | 4x45lb 5x2 sets 
Horizontal Pull one arm cable rows 75lb 5x1 sets
Vertical Push seated smith machine shoulder press 205lb 5x4 sets 
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets |  7x45lb 5x1 sets

* did not feel completely recovered yesterday and this morning to attempt 405+. i could have gotten 435 already but if it turns to a crawl or another mid-back collapse, i will set myself back a lot more days. better be on the safe side.

afternoon
Squats paused full squats 315-365-405-435 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x2 sets
Horizontal Pull one arm cable rows 75lb 5x1 sets
Vertical Push seated smith machine shoulder press 205lb 5x4 sets 
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets |  7x45lb 5x2 sets

* 435x1 was not heavy. could do 455 again tmrw if nothing feels wrong. my left elbow is still not ready to do vertical pulling. tried doing bw chins and the ROM on the left is not good. something in there is still tender.

Wed May 10

morning
Squats paused full squats 315-365-405-435 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x2 sets | 4x45lb 5x2 sets 
Horizontal Pull one arm cable upright row 60lb 5x2 sets | 80lb 5x2 sets
Vertical Push seated smith machine shoulder press 205lb 5x2 sets 
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets |  7x45lb 5x1 sets

* getting consistent on 7x45 plates on the seated calf raises. squats feeling solid again. 455 later but will also be happy with another 435 if i dont feel ready.

afternoon
Squats paused full squats 315-365-405-455#189 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x4 sets 
Horizontal Pull one arm cable upright row 60lb 5x4 sets
Vertical Push seated chest press machine 60lb 10x1 sets | 80lb-100lb-110lb-120lb 5x1 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets |  7x45lb 5x1 sets

* got a clean paused 455 without a crawl. BW staying at 204lb. resting the upperbody shoulder pressing because my lowerback is still fatigued. upperbody push doing the seated chest press works well as long as i don't use too much weight and start flexing my back.

Thur May 11

afternoon
Squats paused full squats 315-365-405 | 315lb 5x4 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x2 sets, 10x1 sets 
Vertical Push seated chest press machine 80lb 10x1 sets | 100lb-120lb-140lb 5x1 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* could have 435 but dont want to fatigue myself again with heavy weights while i recover from the work week schedule. did plenty of 315x5s instead. slowly adding x10 reps to my routine.

Fri May 12

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x1 sets
Vertical Push seated chest press machine 80lb 10x1 sets | 100lb-120lb-140lb 5x1 sets each | 100lb 10x1 sets 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

Sat May 13

afternoon
Squats paused full squats 315-365-405 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x2 sets
Horizontal Pull one arm cable upright rows 80lb 10x2 sets | 100lb 5x2 sets
Horizontal Push seated chest press machine 100lb 10x2 set | 120lb-140lb 10x1 sets each | 160lb-180lb  5x1 sets  each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* back fully recovered now. il go 435x1 sunday morning. adding more horizontal pressing using the seated chest press machine. narrow grip, resistance at shoulder level for lots of shoulder and tricep action.

night
Squats paused full squats 315-365-405-435 | 315lb 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x1 sets
Horizontal Pull one arm cable upright rows 80lb 10x2 sets
Horizontal Push seated chest press machine 100lb 10x1 set | 140lb-160lb-180lb  5x1 sets  each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* had to modify my sleep a little to watch warriors game at noon. il take another 4-5hr nap again and lift at 10-11am ish. 435 was not very heavy. not fast enough that i could have gotten 455. calves need more recovery to get to 7x45plates again. im getting very comfortable using the lifefitness machines. the chest press is awesome. i get the soreness in my delts. the stack goes to 300lb. i have time to grow. 220-240 in the next few weeks. 180 is not heavy.

May 14-20, 2017

Full Squats - Paused - Maintenance
455 #193 | 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 204-206lb

May Week 3 of 5

Sun May 14

morning
Squats paused full squats 315-365-405-435
Horizontal Pull one arm cable upright rows 80lb 10x2 sets | 100lb 10x2 sets
Horizontal Pull seated machine rows 100lb 10x1 sets | 140lb 10x1 sets | 160lb-180lb-200lb 5x1 sets each
Horizontal Push seated chest press machine 100lb 10x2 set | 140lb-160lb-180lb-200lb 5x1 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

afternoon
Squats paused full squats 315-365-405-435 | smith machine 135-225-315 5x2 sets each
Horizontal Pull seated machine rows 100-120-140-160-180 10x1 sets each
Horizontal Push seated chest press machine 160-180 5x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* did backoff sets on smith machine for better recovery of core while still getting my quads,hams and glutes good volume. did them wearing chucks and 5lb plates. smith at 24hr gym has a slight incline. makes the motion feel very natural.
* woke up midday to watch warriors game. 1st q down 25. fukkit. back to sleep. popo is GOAT. watched highlights later. popo is GOAT. spurs leading with less than 2 mins to go with kawhi out. 40yr manu dunking on 6'7" kids.

Mon May 15

morning
Squats paused full squats 315-365-405-435 | smith machine 315 5x1 sets
Horizontal Pull one arm cable upright rows 80 10x2 sets
Horizontal Pull seated machine rows 140-160 10x1 sets each | seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x2 sets
Horizontal Push seated chest press machine 140lb 10x2 set
Vertical Push smith machine shoulder press 135 10x2 sets | 185 5x2 sets
Vertical Pull seated lat machine pulldown 120 10x2 sets | 150 10x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* 435x1 was heavier than usual this morning. the volumes of smith squats yesterday added some fatigue. did minimum of 315x5 to iron form and lift stronger later.
* got back to vertical pulling again. tenderized my left elbow weeks back most likely from the 100lb single arm cable pulldowns. will use lighter weights more and do 10 reps. 1-2 sets of heavy 5s to start.

afternoon
Squats paused full squats 315-365-405-455#190 | smith machine 315 5x1 sets
Horizontal Pull one arm cable upright rows 80 10x2 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x2 sets
Horizontal Push seated chest press machine 140lb 10x1 set
Vertical Push smith machine shoulder press 185 5x2 sets | 205 5x2 sets
Vertical Pull seated lat machine pulldown 120 10x2 sets | 150 10x2 sets | 180 5x1 sets |  205 5x1 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets

* i got the 405 up so explosively that it reminds me of the time i'm getting the 475 paused. the 455 was smooth without any glitch or grind. probably could have gotten a grinding 475 but i'm getting too old for that intensity.
* smith machine squats as backoffs works. will do more and see if i can turn the morning squats to smith only for more recovery. the multi 315x5s paused squats couple of days ago added some tightness to my lowerback. im sure i'm getting lazy and tired fully bending the knees and ankles on some reps and end up rounding the lowerback to get to full depth. i cant do that on the smith because the bar comes down and forward which forces me to get some good ankle dorsi flexion. will take smith squat video soon.

Tue May 16

morning
Squats paused full squats 315-365-405 | smith machine 315 5x1 sets
Horizontal Pull one arm cable upright rows 80 10x2 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x1 sets
Vertical Push smith machine shoulder press 185 5x2 sets | 205lb 5x2 sets
Vertical Pull seated lat machine pulldown 120-150-180-195 10x1 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* the 405 was not as easy as usual. 435 would have been a fight. skipped top set and did backoff 315 on the smith.  il get 435 later but would be really good if i get 455 again.

afternoon
Squats paused full squats 315-365-405-435 | smith machine 315 5x1 sets
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x2 sets
Horizontal Push seated chest press 120 10x2 sets
Vertical Pull seated lat machine pulldown 120-150-180-195 10x1 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* my legs were already strong for 435+ but i feel some crushed fatigue in my lowerback. not the fatigue from a rounded lowerback from bad squat form. i fried my back doing volumes of smith shoulder pressing. again. skipped shoulder pressing today and tomorrow morning. il get my 455 wed afternoon.

Wed May 17

morning
Squats paused full squats 315-365-405-435
Horizontal Pull one arm cable upright rows 80-100 10x2 sets | 120-140 5x1 sets each
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x2 sets
Vertical Pull seated lat machine pulldown 120-150-180-195 10x1 sets each 
Horizontal Push seated chest press 100 10x2 sets
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets
 
* skipped the 315x5 backoff on smith to make sure i get an easy 455 later.  not prepping for 475 because my BW is stuck now at 204lb. 208lb+ and il go for it. removed all vertical pushing. i do the chest press with narrow grip and handles lined up with my shoulders (low seat height). it should give plenty of action to my anterior delts and triceps without involving much pecs. will stay with this as long as i dont get DOMS on chest.
* my cable upright rows are improving. i did a good set of 5 using 140 (equivalent resistance to 70lb db). these are strict reps with full ROM. il start to lose the top ROM at 160+ unless i do some sort of rocking motion at the bottom. stack tops out at 200.
* was looking at previous journal logs and saw my Day-1 non-strict paused vid of 455x1 at 192-194lb bw on Feb 11, 2013. (page 75).

afternoon
Squats paused full squats 315-365-405-455#191 | smith machine 315-345 5x2 sets each
Horizontal Pull one arm cable upright rows 100-120 10x1 sets each | 140 5x1 sets 
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 10x1 sets
Vertical Pull seated lat machine pulldown 120-150 10x2 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets
 
* if i feel tired trmw morning, il use the smith and stay 315-345 for recovery.

Thur May 18

morning
Squats paused full squats 315-365-405-435
Horizontal Pull one arm cable upright rows 100-120 5x2 sets each
Horizontal Pull seated hammerstrength iso row pronated 5x45lb 5x1 sets | 4x45lb 5x2 sets
Vertical Pull seated lat machine pulldown 120-150-180-195 10x1 sets each 
Horizontal Push low incline smith bench press 135-165 10x2 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* squats form felt solid this morning. not 455 strong but form ironed enough that the 435 did not tire me. another 455 later. did smith bench press with a little incline because i get dizzy when i lay flat. just enough so that blood does not rush into my head.
* i will do another volume sets of smith squats later.

afternoon
Squats paused full squats 315-365-405-455#192 | smith 315-345-365 5x1 sets each
Horizontal Pull one arm cable rows 100-120 10x1 sets each | 140-160 5x1 sets each
Vertical Pull seated lat machine pulldown 150-180 10x1 sets each | 195-205 5x1 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets
 
Fri May 19

afternoon
Squats paused full squats 315-365-405-435 | smith 315 5x1 sets
Horizontal Pull one arm cable rows 100-120 10x2 sets each | 140-160-180-200 5x1 sets each
Vertical Pull seated lat machine pulldown 150-180-195-205 10x1 sets each | 225-240-265-280 5x1 sets each 
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* tired from the first work night since friday last week. took vacation yesterday so thurs night was my first work day this week.

Sat May 20

morning
Squats paused full squats 315-365-405 | 315 5x1 sets
Horizontal Pull one arm cable rows 100-120 10x2 sets each
Vertical Push seated chest press machine 80-100-120-140 10x2 sets each
Vertical Pull seated lat machine pulldown 180-195 10x1 sets each | parallel grip 105-120-135-150 10x1 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x2 sets

* got off work a little early and was able to take a good nap. could have done 435 again but prefer to get an easy 455 later so just saved it.

afternoon
Squats paused full squats 315-365-405-455#193
Horizontal Pull hammerstrength iso row pronated narrow 3x45lb 10x2 sets | pronated wide 3x45lb 10x2 sets
Vertical Push seated chest press machine 100-120-140-160 10x1 sets each | 180 5x1 sets
Vertical Pull seated lat machine pulldown 180-195 10x1 sets each
Calves seated calf raises soleus  6x45lb+25lb 5x1 sets | 7x45lb 5x1 sets | seated leg press machine calf raises gastrocs 100-120-140-160-180-200-220 10x1 sets each

* focusing more now on front delts and triceps using the seated chest press. squats are routinely awesome now. if i get another nap after midnight, il lift light again sunday morning and go 455 in the afternoon.