Adarq.org

happy father's day, your kid is cute as hell

thank you. baby Leo knows the squat command and does a rep or two when i say it. lol. perfect form with no shoes, also sips a spoon or two of whey protein for more gains. 

pic taken 6 months with all the baby cuteness still in tact. quads are solid already. does stair crawling workouts daily.

this is baby me with all the gains already. you can tell this thic black looking asian is going to lift heavy things later. i was born 10.5lbs.

squatting on command with that elite form, right from the jump. lmao.

 

great photos. <3

July 12-18, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #57 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 10

BW 194-198lb

July Week 3 of 5

Sun July 12

morning
Squats 315 1x6 sets
Back seated cable rows 160 5x3 sets, 170 3x4 sets  | seated lat pulldown machine 180-210 5x3 sets
Chest Press smith machine 225 5x4 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets

afternoon
Squats 315-365-405-425x1
Back seated cable rows 160-170-180x3, 190 3x2 sets, 160 5x4 sets  | seated lat pulldown machine rest 180-210 5x3 sets
Chest Press smith machine 275 2x6 sets, 225 5x4 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* i should have known from the morning workout that something in my lowerback is not solid because i was not able to feel better after all the 315 singles. core is jello from all the vertical pulling on the lat machine. got very good sleep and diet but kept the top single to 425.
* seated calf machine is broken so skip those for now. cable horizontal rowing working well using a wider than neutral grip but nothing too wide. keeps my elbows happy. 

Mon July 13

morning
Squats 315-365-405x1
Back seated cable rows 160-170 3x2 sets  | seated lat pulldown machine 180-210 5x3 sets rest
Chest Press smith machine 225 5x4 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* lowerback still a little jello from sunday mornings vertical pulling routine. will feel better later. not as bad as yesterday. got a comfortable 405 top morning single.

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-170 3x2 sets, 180 3x1 sets, 160 5x6 sets, 170 5x1 sets
Chest Press smith machine 275 3x4 sets, 225 5x6 sets, 255 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* came back very strong this afternoon after a good breakfast and nap. still in the 196-198lb gym BW so i get lit up quickly after the 455. could have done some backoffs but last time i did 405 singles after the heavy, it fatigued me for days. did massive volumes on the push/pull. calf machine still dead.

night
Squats 315-365-405-455x1
Back seated cable rows 160-170 3x2 sets, 180 3x1 sets, 170 5x2 sets
Chest Press smith machine 275 3x4 sets, 255 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* gyms might be closing again so after a good afternoon nap, wasted no time and lifted again. even stronger than lunch workout. could have 475. bw 198. back not jello anymore

Tue July 14

morning
Squats 315-365-405x1
Back seated cable rows 160-170-180 3x1 sets, 160 5x2 sets 
Chest Press smith machine 225-255-275 2x1 sets, 255-225 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* could have 455 already in the morning. diet a little different preworkout for the pass few weeks. 1/2 rice and 1/2 fish ~ 150kcal 30min preworkout in the morning to break the fast. 455 and high 190s BW is still routine for me. i've seen pass vids when i got 455 at low 190s. i'm sure its going to be rare for me to get 475 while bw in the sub 200lb. will try later if i still feel this good.

afternoon
Squats 315-365-405-455x1
Back seated cable rows 160-170-180 3x1 sets, 170 5x2 sets 
Chest Press smith machine 275 2x2 sets, 255-235 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

night
Squats 315-365-405-455x1, 405x2
Back seated cable rows 160-170-180 3x1 sets, 170 5x2 sets 
Chest Press smith machine 275 2x2 sets, 295-315 2x1 sets,  255 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* birthday week and have porterhouse for days. eat well, lift well.

Wed July 15

morning
Squats 315-365-405x1
Back seated cable rows 160-170 3x2 sets, 160 5x2 sets 
Chest Press smith machine 225-255 3x2 sets, 245 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets skip

* the backoff 405x2 from last night got very good carry over this morning. blasted thru the routine singles very quickly. don't really log it but there are times i do 3-5 singles of the 315 before my legs get going and move on to the 365. today was just singles with no breaks.

afternoon
Squats 315-365-405-455x1, 405x2
Back seated cable rows 160-170-180-190-200 3x1 sets, 170 5x2 sets 
Chest Press smith machine 225-255 3x1 sets, 275 2x2 sets, 245 5x2 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets

Thur July 16

afternoon
Squats 315-365-405-455x1, 315x3
Back seated cable rows 160-170-180 3x2 sets, 160 5x3 sets | cable upright rows 160-170-180-190-200 3x1 sets 
Chest Press smith machine 225-255-275 2x2 sets, 255 5x4 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets

Fri July 17

afternoon
Squats 315-365-405-455x1, 405x3
Back seated cable rows 160-170-180 3x2 sets, 160 5x4 sets | cable upright rows 160-170-180 3x2 sets, 160 5x3 sets 
Chest Press smith machine 225-245-275 2x2 sets, 255 5x6 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets, 3x45lb 5x2 sets

* old guy at gym told me how bad the upright row is to my shoulders because thats how he got injured. i just said it never bothered me, just to keep conversation quick and get back my 6ft+ distancing bubble...
* these cable upright rows i'm doing are a totally different motion compared to a barbell/dumbell. the resistance angle is very different. free weight upright rows make you pull from your feet up (all Y forces).  the cable uprights im doing is pulling from a resistance line about 3ft in front of me. im pulling up and back. lots of Y forces but definitely has an X component to it. seems to work because i can pull almost the entire weight stack routinely without injuring anything. i keep it at 160-180 most of the time to minimize fatigue to my core.


Sar July 18

afternoon
Squats 315-365-405-455x1, 425x1
Back seated cable rows 160-170-180 3x2 sets, 160 5x4 sets | cable upright rows 160-170-180 3x2 sets, 160 5x4 sets 
Chest Press smith machine 255-275 2x2 sets, 255 5x4 sets, 265 5x1 sets
Calf Raise seated 2x45lb 5x2 sets, 2x45lb+25lb 5x2 sets

July 26 - Aug 1, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

Dieting down to mid-low 190s. started April 26. week 13

BW 194-198lb

July Week 5 of 5

Sun July 26

morning
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

* recovered from the 475x1 12hrs ago. 455 was not very strong but not a grinder. will be stronger later but probably not 475 strong.

noon
Squats 315-365-405-475#59
Back seated cable rows 160 5x4 sets each | one arm upright row 30 5x4 sets each
Chest Press smith machine 245 5x4 sets

night
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 35-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

Mon July 27

morning
Squats 315-365-405-455x1
Back seated cable rows 150-160 5x2 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

noon
Squats 315-365-405-455x1
Back seated cable rows 150-160 5x2 sets each | one arm upright row 30-40 5x2 sets each, 50x5
Chest Press smith machine 245 5x4 sets

* could have 475 but don't want to be too greedy and hurt myself doing too much too soon.

late afternoon
Squats 315-365-405-475#60
Back seated cable rows 160 5x4 sets each | one arm upright row 30-40 5x2 sets each

* 405 too explosive. had to go 475. went up without tiring anything. chest press skipped because someone was camping on the only portable bench. i would have done 3 workouts a day if i knew about this gym sooner. i could bike to gym if i wanted too. 

Tue July 28

morning
Squats 315-365-405-455x1
Back seated cable rows 150 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

* very rare morning workout this year that i blasted thru the warmup singles to 405 without stopping. 3-5mins later for the 455. the lowered intensity on the other lifts are benefiting the squat.

noon
Squats 315-365-405-475#61
Back seated cable rows 150 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets

* did the 475 early today but i know i exerted more than i usually do.

afternoon
Squats 315-365-405-455x1
Back seated cable rows 150 5x4 sets each | one arm upright row 30-35 5x2 sets each

Wed July 29

morning
Squats 315-365-405-455x1
Back one arm upright row 30-35 5x2 sets each
Chest Press seated chest press machine 105x5, 120-135-150-165-180-195-210x3, 210 3x2 sets

* skipped the smith machine and used a seated chest press for my pressing to minimize fatigue. would be 5th straight day of 475 when i get it later.

noon
Squats 315-365-405-475#62
Back seated cable rows 150 5x4 sets each | one arm upright row 30 5x4 sets each
Chest Press seated chest press machine 195 5x4 sets

late afternoon
Squats 315-365-405-455x1
Back seated cable rows 150 5x4 sets each | one arm upright row 30-35 5x2 sets each
Chest Press seated chest press machine 195-210 5x2 sets each

* everything is working very well right now. all i need to do is not screw it up.
* and now all goes to shit this coming weekend. our san mateo county will be back on shutdown so gyms will have to close. back up gym 1x/day again. 

Thur July 30

morning
Squats 315-365-405-455x1
Back one arm upright row 30-35 5x2 sets each
Chest Press seated chest press machine 195 5x4 sets

noon
Squats 315-365-405-455x1
Back one arm upright row 30 5x4 sets, 35 5x1 sets
Chest Press seated chest press machine 195 5x4 sets, 210 5x1 sets

late afternoon
Squats 315-365-405-475#63
Chest Press seated chest press machine 195 5x4 sets, 210 5x1 sets

* modified schedule from work so have time to enjoy gym. tmrw most likely the last day of the commercial gym again due to spikes in covid. when i get 475 again tmrw, it will be a good 475 for a week straight milestone at 198lb. i could have deloaded and went for the 495 but i can feel my lowerback get beat slowly by the 475 already. the 495 can cause big fatigue/damage even with good form. il get a 495 but for the rest of the recovery time struggle with 405. i did it the more consistent way with better loading on average.

Fri July 31

morning
Squats 315-365-405-475#64
Back one arm upright row 30 5x4 sets, 35-40-45-50 3x1 sets each
Chest Press seated chest press machine 195 5x4 sets, 210-225-240-255-270 3x1 sets each

* most likely the last day of the commercial gym until it gets better again. the 405 was a bit stronger for a morning workout. don't want to end up rushing or waiting long for the platform later when all shows up so i did the 475 on a morning. this is a 3-hr nap from yesterdays 475. not very strong but not a crawl. 

noon
Squats 315-365-405-455x1
Back one arm upright row 30 5x4 sets
Chest Press seated chest press machine 195-210 5x2 sets each

Sat Aug 1

morning
Squats 315-365-405-475#65
Back one arm upright row 30-35 5x4 sets each, 40 5x1 sets
Chest Press seated chest press machine 195-210 5x4 sets each, 240 5x1 sets

* a little over 4hr sleep from 5-9am and found out the gyms did not close yet. was not as rested as i would like coming from a previous workout with high volumes. will lift later if they are still open after a good rest.

afternoon
Squats 315-365-405-455x1
Back one arm upright row 30x4 sets | seated cable row 140 5x4 sets
Chest Press seated chest press machine 195-210 5x4 sets each, 225-240 5x1 sets each, 255-270 3x1 sets each

* good sleep but not as long as i wanted. 455 was routine but not enough recovery to do 475 twice in a day. the chest press machine in this new gym does not bottom out so i'm enjoying ROM and ease of use. smith works too but takes a lot more effort to setup.

Aug 9-15, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Monday Nov 5, 2018 - start of daily 455s.

bw 198-202lb calorie at maintenance 2600-2900kcal/day

workout template
Squats 315-365-405-455x1
Back seated cable rows 160 5x4 sets each | one arm upright row 30-40 5x2 sets each
Chest Press smith machine 245 5x4 sets | seated chest press machine 190-210 5x2 sets each

Aug Week 2 of 4

Sun Aug 9

afternoon - home gym routine
Squats 225-315-365-415
Legs knee high single leg step ups bwx5
Back one arm db row 30lb 20x2 sets | one arm db side laterals 15lb 20x2 sets | one arm db front raise 15lb 20x2 sets

* used a friends garage gym and got a good squat workout in. formal gym start tmrw and don't want to have a crappy first day so i asked a friend for a few mins to get my legs firing right. form still felt very coordinated. stopped only at 415 because i don't want to go too heavy too soon. i could have used more.
* used 415 because plates in kilos.

Mon Aug 10

afternoon
Squats 315-365-405-455x1
Back seated cable rows 140 5x2 sets | one arm upright row 30 10x2 sets
Chest Press smith machine inclined press 135x5, 185x3, 205 3x2 sets | db press 40-50 10x1 sets each

* 455 was heavy but doable. legs were strong. midback not as solid as i wanted. will burn out if this rep feels like this again for the new few days.

Tue Aug 11

afternoon
Squats 315-365-405-435x1
Back seated cable rows 140 10x4 sets | one arm upright row 30-35 10x2 sets each
Chest Press db press 50-60-70-80 10x1 sets each

* starting to like the db press movement because of better full ROM feel. fight-club gym now has a 28mm bearing bar. squat feels better but still not as strong. lifting on a wood platform adds to my lift. just like bball in a wood count gets you better vertical than concrete. the floor recoils energy back.
* changed rep ranges to fit a 1x per day workout routine. 5s not going to cut it anymore. drop weight and increase volumes to 10 reps. quality reps comes first so weight has to go down. back rowing felt very good again using the fancy mag grips. my oly bar shipped already from repfitness. waiting on inventory of adjustable bench, db set and bumper plates and i'm ready for shelter in place.

Wed Aug 12

afternoon
Squats 315-365-405-455x1
Back seated cable rows 130 10x4 sets | one arm upright row 30 10x4 sets each
Chest Press db press 50-60-70 10x1 sets, 60 10x2 sets
Abs cable situps 30 10x1 sets

* this 455 felt like a routine 475 top set in the commercial gym. the floor gives me about that much advantage. this small gym is thin gym black pads on concrete.

Thur Aug 13

afternoon
Squats 315-365-405-455x1
Back seated cable rows 130 10x4 sets | one arm upright row 30 10x4 sets each
Chest Press db press 50-60-70-80 10x1 sets
Abs cable situps 30 10x2 sets

Fri Aug 14

afternoon
Squats 315-365-405-440x1
Back seated cable rows 130 10x4 sets | one arm upright row 30 10x4 sets each | seated face pull 20 10x4 sets
Chest Press db press 50-60-70-80 10x1 sets, 90 5x1 sets
Abs cable situps 30 rest

* saw the 2.5lb plates on the rack and put it on the final set. it felt so much heavier than a 435. il leave the little disc out next time. i'm not as strong because of incomplete sleep. db press with 90lb was not so bad but will not go heavy often on db. too much chance to hurt yourself. the pressing part is not the issue. the setup has so many room for careless error than can cause injury. lowerback a little fatigued from the cable situp yesterday so i skipped it today.
* face pulls with the spiral grips were awesome and hits the mid-mid back on the right places. the rows are a bit lower portion of the mid back.

Sat Aug 15

afternoon
Squats 315-365-405-435x1
Back seated cable rows 130 10x4 sets | one arm upright row 30-35 10x2 sets each | seated face pull 30 10x4 sets, 40 10x2 sets, 50 10x1 sets
Chest Press db press 50-60-70-80 10x1 sets, 70 10x2 sets
Abs cable situps 30 rest

Aug 23-29, 2020

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #64 | 495#25
Page 75 Journal - Day 1 of 455. Feb 11, 2013

Aug Week 4 of 4

caloric excess week 2 of 8. 2900 up to 3400kcal. added chicken tenders.

Sun Aug 23

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x2 sets
Chest Press smith flat bench press 225 5x4 sets | db press 70 10x2 sets

* i get better ROM feel on the underhand db press but can't use that as a main push exercise because of the safety issues when using very heavy db. i could use 90-100x5 but getting the db to the starting position is so much hassle. my home gym will be 75% complete before mid-week. i'm having a custom built lifting platform for my squats. have some extra hard wood so putting that on top of 3 layers of 3/4" thick good quality boards.

Mon Aug 24

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x1 sets | one arm upright row 60 5x2 sets
Chest Press smith flat bench press 225 5x2 sets | db press 70 rest



* 80% done already with the wall mounted titan squat rack on my custom built platform. floor is three layers of 3/4" not-cheap plywood and another layer of hardwood on top because i have extra for the house. can still fit both cars. platform is not for deadlifting.

Tue Aug 25

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x2 sets
Chest Press smith flat bench press 225 5x4 sets | db press 70 10x2 sets



* spare hardwood flooring from house on top of 3 layers of plywood. no safety pins and weight storage yet because they are out of stock.

Wed Aug 26

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 5x4 sets | db press 70 rest

Thur Aug 27

afternoon
Squats 315-365-405-435x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 5x4 sets | db press 70 rest

Fri Aug 28

afternoon
Squats 315-365-405-425x1
Back seated cable rows 175 5x4 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 5x2 sets | db press 70 10x2 sets

Sat Aug 29

afternoon
Squats 315-365-405-455x1
Back seated cable rows 175 5x3 sets, 190 5x1 sets | one arm upright row 60 5x1 sets
Chest Press smith flat bench press 225 rest | db press 70 10x2 sets, 80 10x1 sets

 

How much did all that kit set you back? 

price with freight shipping
$300 adjustable bench
$870 colored bumper plates
$1860 cable station
$305 olympic bar
$240 squat stand
_____
~$3,540 shipped

not the top tier equipment manufacturer but repfitness  got very good reviews and is best for the price range. the squat stand from titan is well built. will post pics once all is set.