Mar 9-15, 2025
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. 2Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]
Mar Week 2 of 4 BW 204-208
Sun Mar 9
6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7
10:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7
* body little off with the time adjustment for spring forward.
Mon Mar 10
6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7
* legs still not overshooting and recovery barely keeping up just to maintain my routine. either i increase the calories or pull back some more on the other exercises.i prefer to get some form of vertical pulling into my routine in the near future but they quickly toast my core somehow.
6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7
Tue Mar 11
6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7
6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7
Wed Mar 12
6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7
* will continue to lower fatigue and see if i can do at least 2-3x on the 495 by weekend. i'm doing the other exercises now with less core fatigue by reseting after each rep - instead of holding the fully stretched muscle at the bottom ROM of the ecceentric, i will let the machine bottom out and start the next rep without my core supporting the weight at the start. i usually do this type of cadence when i put heavy to very heavy weights so i get quality reps. doing them now even on medium weights.
6:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7
Thur Mar 13
6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7
7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7
Fri Mar 15
6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7
7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7
Sat Mar 16
6:00 am
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7
7:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 80-105-115 x5-7
One Arm Cable Reverse Fly - High/Mid Pull 15-20-25-30 x5
Seated Bicep Curl Machine - One Arm 50-60-70 x5-7
Standing Tricep Cable Pulldown - One Arm 40-45-50 x5-7