Adarq.org

Jan 8-14, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Jan Week 2 of 5 BW 200-204


Sun Jan 8

7:00am
Paused Squat 315-315-315, 405
Seated Row Machine Machine - One Arm 40-50 x5s 
Seated High Row Machine Machine - One Arm 50-60s x5
Seated Shoulder Press Machine 110-140-170x5, 110-125x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60s x5
Seated Shoulder Press Machine 110-125x5

Mon Jan 9

5:30am
Paused Squat 225-315
Seated Row Machine Machine - One Arm 30-50 x5 
Seated High Row Machine Machine - One Arm 30-40 x5
Seated Shoulder Press Machine 40-50 x5
Seated Shoulder Press Machine - One Arm 30 x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60s x5
Seated Shoulder Press Machine 110-125x5

Tue Jan 10

5:30am
Seated Row Machine Machine - One Arm 30-50 x5 
Seated High Row Machine Machine - One Arm 30-40 x5
Seated Shoulder Press Machine - One Arm 30 x5

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 30-40 x5
Seated Shoulder Press Machine - One Arm 30 x5

Wed Jan 11

5:30am
Seated Row Machine Machine - One Arm 50-60-70 x5 
Seated High Row Machine Machine - One Arm 50-60 x5
Seated Shoulder Press Machine - One Arm 30-40-50-60-70x5, 75-75x3

5:00pm
Paused Squat 315-315-315, 405-495
Seated Row Machine Machine - One Arm 50-60-70 x5 
Seated High Row Machine Machine - One Arm 50-60-70-80 x5
Seated Shoulder Press Machine - One Arm 60-80 x5, 60-60 x5

Thur Jan 12

5:00am
Paused Squat 225-315
Seated Row Machine Machine - One Arm 50-60 x5s 
Seated High Row Machine Machine - One Arm 50-60 x5s
Seated Shoulder Press Machine - One Arm 50-60 x5s

5:00pm
Paused Squat 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60 x5
Seated Shoulder Press Machine - One Arm 30-40-50 x5

Fri Jan 13

5:00am
Seated Row Machine Machine - One Arm 50-60 x5s 
Seated High Row Machine Machine - One Arm 50-60 x5s
Seated Shoulder Press Machine - One Arm 40-50 x5s

5:00pm
Paused Squat 315-315-315, 405-495

Sat Jan 14

5:00am
Paused Squat 315-405
Cardio - Inclined Walking 1.4 miles. 20min, 4mph at 4%

5:00pm
Paused Squat 315-405-495

Jan 22-28, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020

Jan Week 4 of 5 BW 200-204

Sun Jan 22

7:00am
Seated Row Machine Machine - One Arm 40-50s x5s 
Seated High Row Machine Machine - One Arm 40-50s x5
Seated Dip Machine 120s x5

4:00pm
Paused Squats 315-315-315, 405-495 

Mon Jan 23

5:00am
Seated Shoulder Press Machine - One Arm 40-60-80 x3
Seated High Row Machine Machine - One Arm 40-50-60-70 x3
Seated Row Machine Machine - One Arm 40-50 x3 
Paused Squats 315-315-315

5:00pm
Paused Squats 315-315-315, 405-495

Tue Jan 24

5:00am
Seated Shoulder Press Machine - One Arm 40-60-80 x3
Seated High Row Machine Machine - One Arm 40-50-60-70-80 x3
Seated Row Machine Machine - One Arm 40-50 x3 

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70-80 x3

Wed Jan 25

5:00am
Seated Shoulder Press Machine - One Arm 40-60-80 x3
Seated High Row Machine Machine - One Arm 40-50-60-70-80 x3
Seated Row Machine Machine - One Arm 40-50 x3 

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70-80 x3 

Thur Jan 26

5:00am
Standing Dumbell Shoulder Press - One Arm 30-40-50-60-70 x3, 80x2
Seated High Row Machine Machine - One Arm 50-60-70-80 x3
Seated Row Machine Machine - One Arm 40-50-60 x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 50-60-70-80 x3

Fri Jan 27

5:00am
Standing Dumbell Shoulder Press - One Arm 30-40-50-60-70 x3
Seated High Row Machine Machine - One Arm 50-60-70 x3
Seated Row Machine Machine - One Arm 40-50 x3
Paused Squats 315-315-315, 405

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 40-50 x3

Sat Jan 28

5:00am
Seated Dip Machine 120-135 x3
Seated High Row Machine Machine - One Arm 50-60 x3
Seated Row Machine Machine - One Arm 40-50 x3

5:00pm
Paused Squats 315-315-315, 405-495
Seated High Row Machine Machine - One Arm 40-50-60-70-80 x3   

Feb 5-11, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Feb Week 2 of 4 BW 200-204

Sun Feb 5

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 9%  137 bpm HR max. 342 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50-60 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50-60-70 x5

11:00am
Paused Squats 315s-405-495
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30 x5
Cardio Inclined Walking 1.5 miles. 3mph @ 9%  142 bpm HR max. 342 kcal

Mon Feb 6

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  120 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50-60 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50-60 x5

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  120 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50 x5

Tue Feb 7

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  122 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50-65 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50-65 x5

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  127 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50 x5

Wed Feb 8

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  117 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40 x5
Seated Bicep Curl Machine - One Arm 20-30-40 x5
Paused Squats 315s

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  127 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50 x5

* only thing i noticed with this sudden high frequency walking are my calves feeling tight during sleep. some hamstring tightness too when i did 9-12-15% but at 6%, only the calves are taking some beating and the hamstring fatigue went away. good thing its not affecting the squats.

Thur Feb 9

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  115 bpm HR max. 282 kcal
Seated Tricep Extension Machine - One Arm 20-30-40-50 x5
Seated Bicep Curl Machine - One Arm 20-30-40-50 x5
Paused Squats 315s

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  125 bpm HR max. 282 kcal

Fri Feb 10

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  107 bpm HR max. 282 kcal
Standing Tricep Extension Cable Machine - One Arm 40-50-60 x5
Standing Cable Row - One Arm 40-50-60 x5

5:00pm
Paused Squats 315s-405-495
Cardio Inclined Walking 1.5 miles. 3mph. 10min @6%, 15min @9%, 5min @12% 142 bpm HR max. 332 kcal
Standing Tricep Extension Cable Machine - One Arm 40-50-60 x5
Standing Cable Row - One Arm 40-50-60 x5

Sat Feb 11

5:00am
Cardio Inclined Walking 1.5 miles. 3mph @ 6%  115 bpm HR max. 282 kcal
Paused Squats 315s-405-495
Standing Tricep Extension Cable Machine - One Arm 40-50-60 x5
Standing Cable Row - One Arm 40-50-60 x5

* did my squats after the cardio and it felt good.

5:00pm
Cardio Inclined Walking 1.5 miles. 3mph 20min @ 6%, 10min @ 9% 127 bpm HR max. 302 kcal
Paused Squats 315s-405-495
Standing Tricep Extension Cable Machine 40-50-60 x5
Standing Cable Row - One Arm 40-50-60 x5

Feb 19-25, 2022

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Feb Week 4 of 4 BW 198-204

Sun Feb 19

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 25min @ 6%, 5min @ 9% 108 bpm HR max. 292 kcal
Seated Tricep Extension Machine - One Arm 50 x5
Seated Bicep Curl Machine- One Arm 60 x5
Seated Shoulder Press Machine- One Arm 30-40-50 x5
Seated High Row Machine- One Arm 40-50-60 x5

* x5 means multiple sets of fives until i start to feel less explosive and then end it there, usually average 3-4 on the good weight alone or around 8-10 sets including the warmup sets.
* will stop my daily 495s this week in preparation of my work schedule change next week. will change work to 2:30pm-11pm 5 days a week. will try to hit 425-455 for now and see if the lack of in between naps make that much of a difference in recovery.

5:00pm
Paused Squats315-315-315,405-455
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 108 bpm HR max. 342 kcal
Seated Shoulder Press Machine- One Arm 50-60 x5
Seated High Row Machine- One Arm 50-60 x5
Seated Bicep Curl Machine- One Arm 60-70-80 x5
Seated Tricep Extension Machine - One Arm 50 x5

* 455 felt a lot easier than 495 specially at this leaner bw of almost 200-202 after eating. the high frequency inclined walking is adding a noticeable calorie burning.  i could have gotten 475 also with very good form. the 495 will probably be a crawl with little upper back rounding. had no issues skipping 495 today even after 2+ years of doing them daily. il use it on the weekends so il still maintain 1x/week if i feel like getting a little heavier again. this leaner bw is healthier for me so its a very good thing even if i'm not as strong.

Mon Feb 20

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 115 bpm HR max. 342 kcal
Seated Shoulder Press Machine 40-50-65-80-105-125-140 x5
Seated Bicep Cable Preacher Curl - One Arm 40-50-60-70 x5
Standing Cable Tricep Extension 50-60 x5
Seated High Row Machine- One Arm 40-50-60 x5
Seated Low Row Machine- One Arm 40-50 x5

* bw 198 empty in the morning. a few more days of this and that 455 will start to feel like 495. i will eat a little more to compensate for the cardio a little bit.  doing cardio for health and weight loss/body recomp is just a bonus.

5:00pm
Paused Squats315-315-315,405-455
Seated Shoulder Press Machine- One Arm 50-60-70-80 x5
Seated High Row Machine- One Arm 30-40-50 x5
Seated Bicep Curl Machine- One Arm 60-70-80 x5
Seated Tricep Extension Machine - One Arm 50 x5
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 108 bpm HR max. 342 kcal

* felt like i could have gotten a slow 475 but kept with the plan of ending it at 455 top for now and see how a schedule change next week affects my routine. i might go for my weekly 495 single in the next few days if i can keep myself solid even at this very lean and low 198bw.

Tue Feb 21

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 117 bpm HR max. 342 kcal
Seated Shoulder Press Machine 50-65-80-105-125-140 x5
Seated Bicep Cable Preacher Curl - One Arm 40-50-60-70 x5
Standing Cable Tricep Extension 50-60 x5 rest
Seated High Row Machine- One Arm 40-50 x5
Seated Low Row Machine- One Arm 40-50 x5

5:00pm
Paused Squats315-315-315,405-455
Seated Shoulder Press Machine- One Arm 50-60 x5
Seated High Row Machine- One Arm 30-40 x5
Seated Bicep Curl Machine- One Arm 70 x5
Seated Tricep Extension Machine - One Arm 50-60 x5
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 115 bpm HR max. 342 kcal

Wed Feb 22

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 115 bpm HR max. 342 kcal
Seated Shoulder Press Machine 80-105-125-140 x5, 155x3
Seated Bicep Cable Preacher Curl - One Arm 40-50-60-70 x5
Seated High Row Machine- One Arm 40 x5

* higher intensity again on the seated shoulder press machine. i was already at 200x3 when bw was heaviest. i will be ok with 170-185 at this leaner weight.

5:00pm
Paused Squats315-315-315,405-475
Seated Shoulder Press Machine 80-100-120-140x3, 160-180-200 x2
Seated Bicep Curl Machine- One Arm 40-50 x5
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 115 bpm HR max. 342 kcal

* this 475 top set was how 495 felt like 2+ weeks ago when i was heavier and before all the volumes of inclined walking. there is no healthy 495 for me at this leaner weight unless i sacrifice and remove everything else and peak once/week for it. planning on doing a 455 top set only and adding back off sets for more volume while eating more to build more legs. the cardio should slow the fat gain from the caloric surplus.

Thur Feb 23

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 109 bpm HR max. 342 kcal
Seated Shoulder Press Machine - One Arm 40-50-60-80 x5
Seated Bicep Cable Preacher Curl - One Arm 40-50-60-70 x5

* very chilling 36F morning. heart rate barely went up on the cardio.

5:00pm
Paused Squats315-315-315,405-455
Seated Chest Press Machine 90-120150-180x5, 210x3
Seated Bicep Curl Machine- One Arm 40-50 x5
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 115 bpm HR max. 342 kcal

Fri Feb 24

5:00am
Cardio Inclined Walking 1.5 miles. 3mph 30min @ 9% 109 bpm HR max. 342 kcal
Seated Shoulder Press Machine - One Arm 80-110-140-155 x5, 170-170x2
Seated Bicep Cable Preacher Curl - One Arm 40-50-60 x5

5:00pm
Paused Squats315-315-315,405-455
Seated Shoulder Press Machine 140-160x5, 180x3
T-Bar Row 45-60-90 x5
Cardio Inclined Walking 1.5 miles | 3mph | 15min @ 9% + 15min @ 6% 127 bpm HR max. 312 kcal


Sat Feb 25

5:00am
Cardio Inclined Walking 1.5 miles | 3mph | 15min @ 9% + 15min @ 6% 127 bpm HR max. 312 kcal
Seated Shoulder Press Machine 160x5, 180-200x2
T-Bar Row 45-60-90-105-115 x5

5:00pm
Paused Squats315-315-315,405-455
Seated Shoulder Press Machine 160x5, 180x3
T-Bar Row 90 x5
Cardio Inclined Walking 1.5 miles | 3mph | 15min @ 9% + 15min @ 6% 127 bpm HR max. 312 kcal

Mar 5-11, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Mar Week 2 of 5 BW 196-202

Sun Mar 5

6:30am
Seated Shoulder Press Smith Machine 135-165-185x5, 205x3
Seated Iso Shoulder Press 90 x5, 115x3
Seated Iso Pulldown 90-100 x5
Seated Iso Row 90-115 x5
T-Bar Row 90-115 x5
Paused Squats 315-315-315, 405
Seated Bicep Curl Machine 80-95-110-125-140 x5

7:00pm
Seated Iso Shoulder Press 90 x5, 115x3
Seated Iso Pulldown 90-100 x5
T-Bar Row 90-100-110 x5
Seated Bicep Curl Machine 80 x5

Mon Mar 6

8:30am
Seated Iso Shoulder Press 70-80-90-100-115 x5
Seated Iso Pulldown 90-100 x5
Seated Iso Row 90-100 x5
Paused Squats 315-315-315

4:30pm
Seated Iso Shoulder Press 90-100-110-115-125 x5
Seated Lat Pulldown Machine stack # 8-10-12 x5
Seated Iso Row 90-100 x5
T-Bar Row 90-100-110-120 x5
Paused Squats 315-315-315, 405-455

Tue Mar 7

9:30am
Seated Shoulder Press Smith Machine 135-185x5,
Seated Iso Shoulder Press 90-100-110 x5
Seated Iso Pulldown 90-100 x5
Seated One Arm Cable Row 25-40-55-70-75 x5, 85x3 

10:30pm
Seated Shoulder Press Smith Machine 185-205 x5
Paused Squats 315-405
Seated Iso Pulldown 90-100 x5
Seated One Arm Tricep Extension Machine 50-60 x5
Seated One Arm Bicep Curl Machine 60-70 x5

* i list the weight i used for an exercise and do multiple sets of 5s. i do not track how many sets but its usually at least 3 or 2 if i were in a hurry but that is rarely the case. it could be as high volume as 5-6 sets. what is important to remember is the weight that works for sets of 5 reps. not too light but also not too heavy that i can't maintain good form on the last 1-2 rep. if i do a set of only 3 reps, that weight will break down form if i try to get reps 4-5.

Wed Mar 8

9:30am
Seated Shoulder Press Smith Machine 185 x5
Seated One Arm Cable Row 55-70 x5 
Seated Iso Pulldown 90 x5
Paused Squats 315 x1
Seated Iso Pulldown 90-100 x5
Seated One Arm Tricep Extension Machine 50-60 x5

10:30pm
Seated Shoulder Press Smith Machine 185 x5
Seated One Arm Cable Row 55-70 x5 
Seated One Arm Tricep Extension Machine 50-60 x5

Thur Mar 9

9:30am
Seated Shoulder Press Smith Machine 135-185 x5
Seated One Arm Cable Row 55-70 x5 
Seated Iso Pulldown 90 x5
Seated Lat Pulldown Machine stack #10-11 x5
Seated One Arm Tricep Extension Machine 50-60 x5

8:30pm
Seated Shoulder Press Smith Machine 185 x5, 205 x3
Seated One Arm Cable Row 55-70-75 x5 
Seated Iso Pulldown 90 x5
Paused Squats 315-405 x1
Seated One Arm Tricep Extension Machine 50-60 x5

Fri Mar 10

9:30am
Seated Shoulder Press Smith Machine 135-185 x5, 205 x3
Seated One Arm Cable Row 55-70 x5 
Seated One Arm Cable High Row 80-100-120-140 x5
Seated One Arm Tricep Extension Machine 50-60-70 x5

5:30pm
Paused Squats 315-405-455 x1
Seated Iso Shoulder Press 90 x5 
Seated Iso Pulldown 90 x5
T-Bar Row 90-100 x5
Lat Pulldown Machine #10-11-12 x5

Sat Mar 11

5:00am
Seated Shoulder Press Smith Machine 135-185 x5, 205 x3
Seated Iso Pulldown 90 x5
Seated Iso Row 90-100-110 x5
Lat Pulldown Machine #11 x5
Tricep Extension Machine One Arm 50-60 x5
Bicep Curl Machine One Arm 60-70 x5
Cardio Inclined Walking 1.5 miles. 3.0mph | 10min @ 6%, 20min @ 9% 130 bpm max. 322 kcal burned

3:30pm
Paused Squats 315-405-455 x1
Seated Shoulder Press Smith Machine 135-185 x5, 205 x3, 225 x2
Tricep Extension Machine One Arm 50-60-70-80 x5
Bicep Curl Machine One Arm 60-70 x5
Lat Pulldown Machine #10-11-12 x5

Mar 19-25, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Mar Week 4 of 5 BW 196-202

Sun Mar 19

6:00am
Seated Iso Row 100-110-120-130-140 x5
Seated Shoulder Press Machine #12-13-14 x5, #15 x3
Weighted Decline Bench Situp 25-27.5 x5
Chins bw x5
Tbar Row 120 x5

6:30pm
Paused Squats 315-405-455 x1
Seated Shoulder Press Machine #12-13-14-15 x5
Tbar Row 120-130 x5
Weighted Decline Bench Situp 27.5 x5
Chins bw x5

* bw steady now at 196-202 for almost a month. 455 easily repeatable multiple times a week but i now need to skip a heavy day after for better recovery. i do not have any discomfort or fatigue in the lowerback even with daily heavy shoulder pressing and chins. the 455+ squats day after day is very fatiguing to the core specially now that i'm leaned down and also added so many volumes of the other exercises.

Mon Mar 20

6:00am
Tbar Row 120-130-140 x5
Seated Shoulder Press Machine #12-13-14 x5, #15 x3
Weighted Decline Bench Situp 27.5-35 x5, 35 x3
Chins bw x5

* been using the 27.5lb db max on the weighted situps because the 30lb is a lot bigger and harder to grip behind the head. jumped weight up to 35lb using the hex plates and the first set of 5 was alright. the 2nd set felt like a cramp waiting to happen after the 3rd rep. stopped there.

10:30pm
Seated Shoulder Press Machine #12-13-14 x5
One Arm Row Machine 90-100 x5
Weighted Decline Bench Situp 35 x3
Paused Squats 315 x1

Tue Mar 21

8:30am
Paused Squats 315-405 x1
Tbar Row 120-130-140 x5, 150-160 x2
Seated Shoulder Press Machine #12-13-14 x5, #15 x3
Weighted Decline Bench Situp 35-35 x5
Chins bw-bw x5
Standing Tricep Cable Extension 70-90-100 x5
Seated Calf Raise 90-90-115 x5

8:00pm
Paused Squats 315-405-455 x1
Seated Shoulder Press Machine #12-13-14-15 x5
Weighted Decline Bench Situp 35-35 x5
Tbar Row 140-140-140 x5
Weighted Back Extensions 45-90 x5

Wed Mar 22

5:00am
Seated Iso Row 100-100-110-120 x5
Seated Shoulder Press Machine #12-13-14 x5, #15 x4
Tbar Row 140-140-140 x3
Weighted Decline Bench Situp 35-35 x3
Chins bw x5
Standing Tricep Cable Extension 100-100 x5

10:30pm
Seated Shoulder Press Machine #12-13-14-15 x5
One Arm Row Machine 100-100-110 x5
Weighted Decline Bench Situp 35 x3
Paused Squats 315 x1
Chins bw x5

Thur Mar 24

8:00am
Paused Squats 315-405 x1
Tbar Row 140-150-160 x3
Seated Shoulder Press Machine #12-13-14 x5, #15 x3
Weighted Decline Bench Situp 35-35 x3
Chins bw-bw x5
Standing Tricep Cable Extension 100-120 x5

10:30pm
Seated Shoulder Press Machine #15 x3, #16-17 x2, #18 x1
One Arm Row Machine 90-100-110 x5
Chins bw x5

Fri Mar 24

8:00am
Tbar Row 140-150-160 x3
Seated Shoulder Press Machine #14-15-16 x3, #17 x1
Weighted Decline Bench Situp 35-35 x3
One Arm Iso Row 100-120-140 x5, 150-160x3
Standing Tricep Cable Extension 100-120 x5
Chins bw x5

6:00pm
Paused Squats 315-405x1
Seated Shoulder Press Machine #15 x3, #16x2, #17x1, #15x3
Weighted Decline Bench Situp 35- x3
One Arm Iso Row 140 x5, 160-170-180-180 x3
Chins bw-bw x5

Sat Mar 25

6:00am
Seated Shoulder Press Machine #15-15-15 x3
Weighted Decline Bench Situp 35 x3
One Arm Iso Row 140-160-180-180 x3
One Arm Iso Shoulder Press 50-70-90-90-90 x3
Standing Tricep Cable Extension 100-120 x5
Seated Cable Row 100-135 x5
Chins bw x5

4:00pm
Paused Squats 315-405
One Arm Iso Row 140-140-140 x5
One Arm Iso Shoulder Press 90-90-100-100-100 x5
T-Bar Row 140-140-140 x3
Chins bw x5

April 2-8, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

April Week 1 of 4 BW 194-198
Sun-Fri vacation in Honolulu Hawaii. Workouts in local 24hr fitness gym 10mins from hotel

Sun April 2

5:00am
Paused Squats 315-405 x1
Iso Shoulder Press - Two Arm 90-100-110-120 x5s
Iso Seated Row - Two Arm 115-125-135 x5s
Iso Bicep Curl Machine - Two Arm 50s
Iso Tricep Extension - Two Arm 50-60 x5s

8:00pm (11pm SF time)
Paused Squats 315-405 x1
Iso Shoulder Press - Two Arm 90-100-110-120-130-140 x5
Iso Seated Row - Two Arm 100-130-170 x5
Iso Tricep Extension - Two Arm 50 x5s

* first workout in 24hr fitness in Honolulu. gym is old. equipment is alright. same eleiko performance bar and plates with good platform but lot of wear and tear. will be here vacationing for a week. the Vegas 24hr is a lot newer. can't complain. I have everything I needed for my routine.

Mon April 3

5:00am
Paused Squats 315-405 x1
Iso Shoulder Press - Two Arm 90-100-110-120-130 x5s
Iso Seated Row - Two Arm 125-140-155-170-185-200-235 x5s
Iso Tricep Extension - Two Arm 50-60 x5s
Seated Calf Raises 80 x5s

* still mid-high 190s bw but the squat is starting to feel recovered. might go 455 later. will carb up a little more just to make sure I don't tire. the seated row machine here is not chest supported (I use the hammer strength at main gym). its the old school with 2 independent hand grips but pulls as one. I like this machine a lot. tops out at 245 and I'm already 235x5s with strict form and a pause.

3:00pm
Paused Squats 315-405-455 x1
Iso Shoulder Press - Two Arm 120-130 x5, 140-150 x3
Iso Seated Row - Two Arm 200-235-245 x5
Iso Tricep Extension - Two Arm 100 x5
Iso Tricep Extension - One Arm 50-65 x5

* 455 was solid. could have done 475. very happy with this workout.
* also note that I did my squats without my Adidas ironworks and only using chuck Taylors + 5lb plates on heels. its a hassle bringing those shoes on an airplane because the foam inside shoes triggers the TSA for further inspection. I don't see any handicap using the chucks. might go 495 on chucks when I get my BW up again.

Tue April 4

5:00am
Paused Squats 315-405-455 x1
Iso Shoulder Press - Two Arm 120-130 x5, 140x3, 150x2
Iso Seated Row - Two Arm 215-245 x5
Iso Tricep Extension - One Arm 50-65-80 x5
Iso Bicep Curl - One Arm 50-65 x5

* been a long time since I'm this strong in the morning. upper body pressing is heavy and my core is still staying somewhat recovered. I like using the bicep/tricep machine one arm at a time because I get more top ROM. my shoulder is not blocking the path of the handles. the 455 this morning is harder than yesterday. this is fasted and with a mid-high 190s bw. if I wanted to go 475, I would have skipped the heavy squat this morning, and just go all out later. don't know how tired or how much nap ill get after our schedule tours today. Hawaii is very nice.

5:30pm
Paused Squats 315-405 x1
Iso Shoulder Press - Two Arm 130-140 x5, 150x2
Iso Seated Row - Two Arm 230-245 x5
Iso Tricep Extension - One Arm 65-80 x5s
Iso Bicep Curl - One Arm 65-80 x5s
Seated Calf Raise 90 x5s

Wed April 5

5:00am
Paused Squats 315-405 x1
Iso Shoulder Press - Two Arm 130-140 x5
Iso Seated Row - Two Arm 230-230 x5
Iso Seated Pulldown - Two Arm 125-140-155 x5s
Iso Tricep Extension - One Arm 65s x5
Iso Bicep Curl - One Arm 65s x5
Seated Calf Raise 90 x5

* felt very good this morning already. I'm surprisingly stronger on vacation days. must be the higher calorie intake.
* ill do another 455 later or maybe 475. bw still in the mid-high 190s.

12:00pm
Paused Squats 315-405-455 x1
Iso Shoulder Press - Two Arm 130-140 x5
Iso Seated Row - Two Arm 230-230 x5 skip
Iso Seated Pulldown - Two Arm 125-140 x5s
Iso Tricep Extension - One Arm 65s x5
Iso Bicep Curl - One Arm 65s x5 skip
Seated Calf Raise 90 x5 skip

* got a little nap after a breakfast buffet off 8 eggs + mushroom omelet and some baked potatoes. not the optimal time to get a heavy squat single but had to do an early lunch workout because of our tour schedule. will go snorkeling in the early afternoon and might get tired after that so I did my workout early. will lift again later if I still feel good.

Thur April 6

4:30am
Paused Squats 315-405 x1
Iso Shoulder Press - Two Arm 120-130 x5s
Iso Seated Row - Two Arm 200-215 x5s
Iso Seated Pulldown - Two Arm 125-140-155-170-185-200 x5s
Iso Tricep Extension - One Arm 50-65 x5s
Iso Bicep Curl - One Arm 65s x5 skip
Seated Calf Raise 90 x5

* found a way to hold the seat in place on the old nautilus seated lat pulldown. the adjustable seat was loose and every time you do a rep, the setup moves. I snuck a 5lb plate in between the post and it did the job. forgot to take it out so the next guy cannot adjust the seats if he does not remove the plate. lol
* early start today. will go snorkeling then take nap before another early afternoon 2nd workout.


this are my favorite rowing machines. old but very ergonomic to use.

the iso grip (but dual machine) lat pulldown. notice the plate I snuck in the seat


and here's the rowing machine. I prefer this for the ROM because of the independent handles. only thing missing is a chest support.



2:30pm
Paused Squats 315-405 x1
Iso Shoulder Press - Two Arm 120 x5s
Iso Seated Row - Two Arm 200-215 x5s skip
Iso Seated Pulldown - Two Arm 170-185-200-215-230 x5s
Iso Tricep Extension - One Arm 65-75 x5s
Iso Bicep Curl - One Arm 65s x5 skip
Seated Calf Raise 90 x5 skip
Weighted Decline Bench Situp 35 x5

* bottom of feet sore a bit from standing on hard rocks and sharp things on snorkeling. legs feel strong but I'm tired. skip heavy for tmrw.

Fri April 7

5:00am
Paused Squats 315s-405-455 x1
Iso Shoulder Press - Two Arm 120s-130-140 x5
Iso Seated Row - Two Arm 170s x5
Iso Seated Pulldown - Two Arm 170-185-200-215-230 x5
Iso Tricep Extension - One Arm 50-65x x5
Iso Bicep Curl - One Arm 65s x5 skip
Seated Calf Raise 90 x5 skip
Weighted Decline Bench Situp 35 x5
Seated Pullover Machine 100-140-170 x5

* strong in the morning from the very good buffet last night. lots of fish and Hawaiian pork. will go back to SF later and will not get another workout today. I was going to have a lunch workout if my squat did not feel strong yet. good squat and then did everything else will more volumes.
* even had time to play around with a nautilus nitro pullover machine. already at half the stack and the resistance did not feel very heavy yet. ROM and exercise ergo was very good too. I'm really into these nitro series even if they are very old design. will see where this movement hits the lats. I like how I push on the bottom range of motion will my back solid planted on the back rest. the top ROM is also very full and gives me a good stretch.

Sat April 8

8:00am (5am body clock @ Hawaii time)
Iso Shoulder Press - Two Arm 90s-100s x5
Iso Seated Row - Two Arm 90-115s-125s-135s x5
Seated Lat Pulldown 100-130-160 x5
Iso Tricep Extension - One Arm 30s-40s x5
Iso Bicep Curl - Two Arm 60s-70-80 x5
Seated Calf Raise 80-90-100 x5
Weighted Decline Bench Situp 35 x5 skip
Seated Pullover Machine 100-140-170 x5
Shoulder Press Machine - Two Arm 170-200-215s x5

* not a bad morning workout.back to SF and the cold weather. 

3:00pm
Paused Squats 315s-405 x1
Iso Shoulder Press - Two Arm 90s x5
Iso Seated Row - Two Arm 90-115s x5
Seated Lat Pulldown 100s x5
Iso Tricep Extension - One Arm 30s-40s x5 skip
Iso Bicep Curl - Two Arm 70-80s x5
Seated Calf Raise 80-90-100 x5 skip
Weighted Decline Bench Situp 35 x5 skip
Shoulder Press Machine - Two Arm 200-215s-230s x5
Chest Supported T-Bar Row 90s-115s x5

* still not fully recovered from the 5hr travel. body clock off. got good nap after the morning routine but still not fresh enough to lift 455. everything else is alright

April 16-22, 2023

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

April Week 3 of 4 BW 194-198

Sun April 16

6:00am
Paused Squats 315-405 x1
Shoulder Press Machine - Two Arm 240 x5
Iso Seated Row - Two Arm 125 x5
Chest Supported T-Bar Row 125-130-135 x5
Seated Calf Raise 95 x5
Seated Bicep Curl Machine 60-70 x5
Standing Cable Tricep Extension 125-150 x5

3:00pm
Paused Squats 315-405-455 x1
Shoulder Press Machine - Two Arm 240 x5
Iso Seated Row - Two Arm 130 x5
Chest Supported T-Bar Row 130 x5
Seated Calf Raise 95 x5

Mon  April 17

9:30am
Paused Squats 315-405 x1
Shoulder Press Machine - Two Arm 240 x5
Iso Seated Row - Two Arm 130 x5
Chest Supported T-Bar Row 130 x5
Seated Calf Raise 95 x5
Seated Bicep Curl Machine 70-75 x5
Standing Cable Tricep Extension 125 x5

* shoulder pressing felt solid. went up to 6 sets of 5s with 240 before the 5th rep became a crawl. the more crawl, the more damage the lower back takes. stopped there.

11:30pm
Shoulder Press Machine - Two Arm 120-130-140-150 x5
Iso Seated Row - Two Arm 120-130 x5

Tue April 18

9:30am
Paused Squats 315-405 x1
Shoulder Press Machine - Two Arm 240-250 x5
Iso Seated Row - Two Arm 120-130 x5
Seated Calf Raise 95 x5

11:00pm
Shoulder Press Machine - Two Arm 140-150 x5
Iso Seated Row - Two Arm 120-130 x5

Wed April 19

9:30am
Paused Squats 315-405-455 x1
Shoulder Press Machine - Two Arm 240-250 x5
Iso Seated Row - Two Arm 120-130 x5
Seated Bicep Curl Machine 70 x5
Seated Calf Raise 95 x5

* stopped doing the standing cable tricep extension. the 150 resistance is uncomfortable to get to starting position. I could twitch an oblique or some small muscle in the back or abs pulling/twisting the weight up to get to starting position.
* squats felt good after a higher carb dinner last night. still in the 196-198lb bw.

11:00pm
Shoulder Press Machine - Two Arm 140-145-150 x5
Iso Seated Row - Two Arm 120-130 x5

Thur April 20

9:30am
Paused Squats 315-405 x1
Shoulder Press Machine - Two Arm 240-250 x5
Iso Seated Row - Two Arm 120-130 x5
Decline Bench Weighted Situp 35 x5
Seated Calf Raise 95 x5

11:00pm
Shoulder Press Machine - Two Arm 140-145-150 x5
Iso Seated Row - Two Arm 120-130 x5

Fri April 21

9:00am
Paused Squats 315
Shoulder Press Landmine 25-50 x5
Cable Row - Chest Supported 80 x5

* used my functional trainer cable station at home. its maxes at 80lb. did the supported rows by leaning forward into an adjustable bench. form felt good. need more resistance. did not bother going very high reps with 80 because the fatigue from high reps are getting me very hungry. did 40lb and pulled to the face and its also a good movement. the one arm landmine shoulder press is alright. don't want to use too much weight and fry my obliques.

3:30pm
Paused Squats 315-405 x1
Shoulder Press Machine - Two Arm 240-250-260 x5
Iso Seated Row - Two Arm 130-140 x5

* baby sick. had to stay home in the morning and use the home equipment in the morning.

Sat April 22

6:30am
Paused Squats 315 x1
Shoulder Press Machine - Two Arm 250 x5
Iso Seated Row - Two Arm 130 x5
Seated Bicep Curl Machine 70 x5
Seated Tricep Extension Machine 30-40 x5
Standing Cable Tricep Extension 135 x5
Decline Bench Weighted Situp 50 x3

* used 2x25lb plate on the decline bench situp. didn't want to force 5 and get some serious abs fatigue later. the 3 reps were all smooth and not grinding. plates are behind the head.

11:30am
Paused Squats 315-405 x1
Shoulder Press Machine - Two Arm 250 x5
Iso Seated Row - Two Arm 130 x5
Seated Bicep Curl Machine 70 x5
Seated Tricep Extension Machine 30-40 x5

6:30pm
Paused Squats 315-405-455 x1
Seated Row Machine - Two Arm 120 x5
Seated Bicep Curl Machine 70 x5
Seated Tricep Extension Machine 50-60-70-80 x5

* different gym with a more updated tricep machine. leverage felt better so I was able to use more weight. the newer bicep machine felt so much better too. now I want to drive to this gym again. I used this most of the time before. 12-14min commute versus the older one that's only 3-4mins away.
* the older gym that's also very close to me has the old school nautilus nitro shoulder press which all other gyms don't have anymore. the Hawaii gym has it but the seat angle is off by a little bit. I prefer the one where I'm more declined so I can put most of the crushing load to my upper and mid back.
* third workout today.. woot. I again good naps.