April 14, 2014

Rest Week, travel

Took the week off because I was on travel.

Weight (today): 179 lb

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April 07, 2014

Workout Log for 3-31-2014 to 4-4-2014

Monday
deadlift 135x5, 225x3, 315 4x5
press 75x5, 105x3, 115 4x5
chin-up +45 3x5, +0x5

Wednesday
squat 135x5, 185x3, 225x2, 245 4x5
bench 95x5, 135x3, 165x2, 195 4x5
pendlay row 135x5, 165 4x5

Saturday
power clean 135 2x3, 150 5x3
push press 125 2x3, 140 5x3
pull-up 3x8, 7
dumbbell shrug 90 3x8

Weight (Saturday): 177 lb

Notes: Cranked back the intensity and upped the volume a bit.  Very tired last week, starting to feel quite depressed and run-down in general.

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March 29, 2014

Workout Log for 3-24-2014 to 3-28-2014

Tuesday (Monday wasn't possible)
deadlift 135x5, 225x3, 315x2; 365x3,2,1, 2x2
press 75x5, 105x3, 115x2; 120x3,2, 115 2x4
chin-up +45 3x5, +0x5

Wednesday
squat 135x5, 185x3, 235x2; 275 2x3,2x2
bench 95x5, 135x3, 185x2; 215 2x3,2x2
pendlay row 135x5; 195 2x3,2x2

Friday
power clean 135 2x3, 145 5x3
push press 125 2x3, 135 5x3
pull-up 3x8
barbell shrug 135x10, 225 3x5, 155 2x10

Weight (Today): 178 lb

Notes:  Tuesday sucked, Wednesday was better, and I took it easy on Friday.  Felt a little tired most of the week, even with decent sleep, probably at the low point of keto-adaptation.  Having very vivid dreams lately, no idea why.

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March 22, 2014

Workout Log for 3-17-2014 to 3-21-2014

Monday
deadlift 135x5, 225x3, 315x2, 365 2x3, 2x2
press 75x5, 105x3, 115x2, 120x5,3,2
chin-up +45 3x5, +0x5

Wednesday
squat 135x5, 185x3, 235x2, 265x5,3,2
bench 95x5, 135x3, 185x2, 210x5,3,2
pendlay row 135x5, 185x5,3,2
barbell shrug 165x5, 225 3x5

Friday
power clean 135x3, 145x3, 155 6x2
push press 125x3, 135x3, 145 5x3
pull-up 3x8
box jump 30" 5x5

Weight (Today): 179 lb

Notes: Good week, but I caught a bad power clean first thing on Friday and my left wrist is in pain/swollen right now.  Still in nutritional ketosis (I think, haven't tested ketones but I've been good on macros), still eating just tiny high-fat snacks during the day.

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March 17, 2014

Workout log: Less volume, a little frequency, high intensity

Monday (3-10-2014)
deadlift 135x10, 225x5, 315x2, 345x5,3,2
press 65x10, 95x5, 105x2, 115x5,3,2
chin-up +45 3x5, +0x5

Tuesday
squat 135x10, 185x5, 225x2, 255x5,3,2
bench 95x10, 135x5, 185x2, 205x5,3,2
pendlay row 135x10, 175x5,3,2
barbell thrusters 95 2x5, 85 2x5, 75 2x5

Wednesday
power clean 135 2x3, 150 5x3
push press 125 2x3, 140 5x3
pull-up 3x8

Friday
squat 135x5, 185x3, 225 2x5
deadlift 135x5, 225x3, 315 2x5
press 75x5, 95x3, 105 2x5
bench 95x5, 135x3, 185 2x5
pendlay row 135x5, 165 2x5
chin-up +25 3x5

Weight (Today): 180 lb

Notes:  Full week theoretically in nutritional ketosis, pulling back a lot on volume.  Going to try and get down to 3 days this week, with sub-45-minute times in the gym at each.  Quality over quantity, plus eating lighter with an ~80-15-5 fat-protein-carb ratio.  This actually means a pretty drastic reduction in protein for me, but I was eating so much of it (~200-300g/day) that there was basically no way I wasn't using it for fuel through gluconeogenesis.  In practice, this works out to about a pound of meat a day and as much fat as I can stand (surprisingly hard to eat more than 200g/day), plus green leafy vegetables and tea.

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March 08, 2014

Rest Week

Felt pretty worn out on Monday, did an extra 8 hours at work, and had the Ash Wednesday fast to do, so no lifting this week.  I actually decided to give up breakfast and lunch for lent so I could experience hunger daily (other than Sunday), so we'll see how that ends up working for lifting gainz.  Honestly, I still never saw myself get as lean as I wanted to get, Winter's finally ending, and while bulking is fun and feels good (yay food), I've got plenty of extra calories still attached to me.  "Bulking" is just an excuse when I want to eat more than I usually allow myself.

Rite of Election today at the Cathedral of the Sacred Heart in Detroit.  Sacrament of Reconciliation this afternoon for the first time.  It felt good the way washing the dishes feels good: dread, then contentment and peace.

Weight (today): 181 lb

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March 03, 2014

Workout log: More Volume, Frequency, Intensity

Monday (2-24-2014)
deadlift 135x5, 225x3, 265 4x8
press 65x5, 85x3, 100 4x8
chin-up 10, 8, 7, 5, 5, 5
tricep pushdown 150 3x10, 140x10
dumbbell curl 30 3x8, 25x8
lateral raise 25 4x8

Tuesday
squat 135x5, 175x3, 225 4x8
bench 95x5, 135x3, 165 3x8, 155x8
dumbbell row 90 4x8
tricep pushdown (V) 150 4x8
hammer curl 40 4x8
dumbbell shrug 75 4x8
plank 3x60s

Wednesday
power clean 135 2x3, 150 5x3
push press 125 2x3, 140 5x3
pull-up 5x6, 2x5
dip 4x12
ez curl 70 3x8

Thursday
deadlift 135x10, 225x3, 315x2, 385 2x2
press 65x10, 95x3, 115x2, 130 2x2
chin-up +50 5,4,3, +25 2x5, +0 2x5
tricep pushdown 160 4x8
dumbbell curl 30 3x8, 25x8
lateral raise 30 4x6

Friday
squat 135x10, 185x5, 255x2, 305 3x2
bench 95x10, 135x5, 205x2, 225 3x2
pendlay row 205 3x5
tricep pushdown (V) 160 3x8, 120x25
hammer curl 45 3x8
ez curl 40x25
dumbbell shrug 80 4x8
plank 2m 40s

Weight (Saturday): 182 lb

Notes: This is starting to wear me out a bit.  I have a forced rest week scheduled next week for work, so I'm still sorting out what to do this week between soreness and the Ash Wednesday fast.

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February 24, 2014

Workout log: Volume, Frequency, Intensity

Monday (2-17-2014)
deadlift 135x5, 225x3, 255 4x10
press 65x5, 85x3, 95 2x10, 85x10,8,4
chin-up 11, 8, 5, 5, 5, 5, 1
tricep pushdown 140 4x10
dumbbell curl 25 4x10
lateral raise 20 4x10

Tuesday
squat 135x5, 175x2, 205 4x10
bench 95x5, 135x2, 165 2x10,6, 145x8,6
dumbbell row 80 4x10
tricep pushdown (V) 140 4x10
hammer curl 35 4x10
dumbbell shrug 65 4x10
plank 2x60s

Wednesday
power clean 115 2x3, 145 5x3
push press 115 2x3, 135 5x3
pull-up 5x6, 2x5
tricep kickbacks 50 3x8
ez curl 70 3x8

Thursday
deadlift 135x10, 225x3, 315x2, 375 2x2,2x1
press 65x10, 95x3, 115x2, 130 2x2, 115x5
chin-up +45 2x5, +25 2x5, +0 2x5
tricep pushdown 160 3x8
dumbbell curl 30 3x8
lateral raise 30 3x6

Friday
squat 135x10, 185x5, 245x2, 295 3x2
bench 95x10, 135x5, 195x2, 220 3x2
dumbbell row 100 3x5
tricep pushdown (V) 160 3x8
hammer curl 45 3x8
barbell shrug 135x8, 205 3x8
power clean 135x3
plank 3m
tricep pushdown (V) 120x20
ez curl 40x20

Weight (Saturday): 181 lb

Notes: Decided to mix and match high volume and high intensity with daily arm work.  Brutal, but I ate a ton, my waist feels tighter, and my weight didn't move.

Posted by: leoncaruthers at 10:02 AM | No Comments | Add Comment
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February 17, 2014

Workout log, Full-body RPT, but mostly a rest week

Monday (2-10-2014)
deadlift 135x5, 225x3, 315x2, 335x6, 295x8, 265x10
press 65x5, 95x3, 115x2, 120x5,3, 105x8, 90x10
chin-up +45 2x5, +25 2x5, +0 2x5
tricep pressdown 150 3x10
dumbbell curl 25 3x10
lateral raise 25 3x8

Weight (Friday): 180 lb

Notes:  Simply too much happening (quarterly meeting at work, dealing with my loan fraud case) for me to make it to the gym, and I'm pretty worn out from the extended Winter.

Posted by: leoncaruthers at 09:01 AM | No Comments | Add Comment
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February 10, 2014

Workout log, Full-body RPT

Monday (2-3-2014)
deadlift 135x5, 225x3, 315x2, 375x4, 335x6, 295x8
press 65x5, 95x3, 115x2, 130x3,2, 115x6, 100x8
chin-up +45 2x5, +25 2x5, +0 2x5
tricep pressdown 160 3x8
dumbbell curl 30 3x8
lateral raise 25 3x8

Wednesday
squat 135x5, 185x3, 255x2, 295x3,1, 255x6, 235x8
bench 95x5, 135x3, 195x2, 220x3,2, 195x6, 175x8
one-arm dumbbell row 100 5x6
tricep pressdown (v-bar) 160 3x8
hammer curl 45 3x8
barbell shrug 135x8, 205 3x8
plank 150s

Friday
power clean 135 2x3, 160x2, 135x3, 155x2,1, 145 4x3
push press 125 2x3, 135 5x3
pull-up 4x7, 6
machine calf press 315x8, 765 4x8
ez curl 60 3x10
skullcrusher 70 3x10

Weight (today): 180 lb

Notes: Wednesday was disappointing, but my depth at 295 was good. Spent 3 hours shoveling on Wednesday night, and that knocked a lot of wind out of my sails for Friday.

Posted by: leoncaruthers at 09:41 AM | No Comments | Add Comment
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February 03, 2014

Workout log, Full-body RPT

Monday (1-27-2014)
deadlift 135x5, 225x3, 315x2, 365x4, 325x6, 285x8
press 65x5, 95x3, 110x2, 125x4, 110x6, 95x8
chin-up +45 2x5, +25 2x5, +0 2x5
tricep pressdown 160 3x8
dumbbell curl 30 3x8
lateral raise 25 3x8

Wednesday

squat 135x5, 185x3, 245x2, 295x4, 255x6, 235x8
bench 95x5, 135x3, 185x2, 215x4, 190x6, 170x8
one-arm dumbbell row 100 4x7
tricep pressdown (v-bar) 150 3x8
hammer curl 45 3x8
barbell shrug 135x8, 205 3x8
plank 140s

Friday
power clean 135 2x3, 155 5x3
push press 125 2x3, 145 5x3
pull-up 5x6
hanging leg raise (dip station) 4x20
farmer's walk 60 4x100'

Weight (today): 181 lb

Notes: Good week, no deviations from plan, lifts improving.

Posted by: leoncaruthers at 09:44 AM | No Comments | Add Comment
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January 27, 2014

Workout log, Full-body RPT

Monday (1-20-2014)
deadlift 135x5, 225x3, 315x2, 355x4, 315x6, 275x8
press 65x5, 95x3, 110x2, 125x4, 110x6, 95x8
chin-up +45 2x5, +25 2x5, +0 2x5
tricep pressdown 150 3x8
dumbbell curl 30 3x8
lateral raise 25 3x8

Wednesday
squat 135x5, 185x3, 245x2, 285x4, 250x6, 225x8
bench 95x5, 135x3, 185x2, 210x4, 185x6, 165x8
one-arm dumbbell row 100 4x7
tricep pressdown (v-bar) 150 3x8
hammer curl 45 3x8
barbell shrug 135x5, 225x5, 205x6,6,5
plank 120s

Friday
power clean 135 2x3, 155x3,2, 145 2x3, 150 3x3
push press 115 2x3, 140 5x3
pull-up 4x6
hanging leg raise (dip station) 25, 25, 16
farmer's walk 60 4x100'

Saturday

Walking 00:42:00 | 2.1 mi | 20 min/mi | 148 BPM | light hills | 60 lb

Weight (today): 181 lb

Notes: Good week, did most of my workouts as planned.

Posted by: leoncaruthers at 09:49 AM | No Comments | Add Comment
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January 20, 2014

Workout log, Full-body RPT/PTTP

Rested the prior week (1-6 to 1-12)

Monday (1-13-2014)
deadlift 135x5, 225x3, 315x2; 335 2x5, 2x3
press 65x5, 95x3, 105x2; 115 3x5, 115x4
chin-up +45 3x5, +0 2x5
plank 120s

Wednesday
squat 135x5, 185x3, 235x2, 275x4, 245x6, 225x8
bench 95x5, 135x3, 185x2, 205x4, 185x6, 165x8
dumbbell row 100 4x6
tricep pressdown 160 4x6
hammer curl 45 4x6
barbell shrug 135x6, 215 3x6

Friday
power clean 135 2x3, 145 5x3
push press 115 2x3, 135 5x3
farmer's walk 80 25', 75', 50'
pull-up 3x6
dumbbell curl 30 3x8
rope pressdowns 140 3x6
lateral raise 20 3x8

Saturday
Treadmill walk, 60# weighted vest, 1.91 miles, 46:37 m, incline between 6 and 11, AHR 133

Weight (today): 181 lb

Notes: Winter temps continue to make me just want to hibernate, so I'm making a conscious effort to get to bed between 930 and 10pm.  Going to try and make this another 3 lifting days plus cardio/conditioning on Saturday.  Back on AD, carbed-up between 2pm Saturday and 9am Sunday.  Also, I am never eating Bob Evans' sausage again.  It's an absolute 1-1 between me eating it and me getting indigestion and heartburn.

Posted by: leoncaruthers at 09:57 AM | No Comments | Add Comment
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January 08, 2014

Workout log, Full-body RPT/PTTP

Monday (12-30-2013)
deadlift 135x5, 225x3, 315x2; 365 3, 3, 2, 1
press 65x5, 95x3, 115x2; 130 3, 3, 2
chin-up +45 3x5, +0 2x5
barbell shrug 205 3x10
tricep pushdown 170 3x6
dumbbell curl 35 3x6

Tuesday
squat 135x5, 185x3, 245x2, 285x4, 255x6, 225x8
bench 95x5, 135x3, 185x2, 215 2x3, 195x6, 175x7, 175x3
dumbbell row 100 3x6
tricep kickback 45 3x6
hammer curl 45 3x6
lateral raise 30 3x6

Friday (1-3-2014)
power clean 135 2x3, 145 5x3
push press 115 2x3, 135 5x3
farmer's walk 60 4x100'
dragon flag 3x15
calf press 765 3x8
rope pressdowns 130 3x6
ez curl 60 3x8

Weight (today): 182 lb

Notes: Bitter, bitter cold is making me feel like hibernating.  Might take the week off and go back Monday with some better energy.

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December 30, 2013

Workout log, Full-body RPT/PTTP

Monday (12-23-2013)
deadlift 135x5, 225x3, 315x2, 365x4, 325x6, 285x8
press 65x5, 95x3, 115x2, 130x4, 120x5, 100x7
chin-up +45 2x5, +45x4, +0 2x5
barbell shrug 245x6, 225 2x6
tricep pressdown 170 3x6
dumbbell curl 35 3x6

Thursday
squat 135x5, 185x3, 235x2; 275x5,3,2
bench 95x5, 135x3, 185x2, 205x5,3,2
dumbbell row 100 3x6
lateral raise 30 3x6
rope pressdowns 130 3x6
hammer curl 45 3x6
machine calf press 765 3x6

Friday
power clean 135 8x3
push press 125 8x3
farmer's walk 60 4x100'
hanging knee raise 2x10
dragon flag 2x10

Weight (today): 182 lb

Notes: Had to do W/F workouts back to back, so Friday was light and long rather than short and heavy.

2014 Goals: B/D/S/P goals of 250#, 435#, 345#, 150#.

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December 23, 2013

Rest week, weigh-in

This was supposed to be a lifting week.  It wasn't.  Snow shoveling, holiday stuff.  Blah.

Weight (today): 181 lb

Posted by: leoncaruthers at 11:42 AM | No Comments | Add Comment
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December 17, 2013

Workout log, Full-body RPT

Monday (12-9-2013)
deadlift 135x5, 225x3, 315x2, 355x4, 315x6, 275x8
press 65x5, 95x3, 102x2, 125x4, 115x6, 95x8
chin-up +25 5x5
barbell shrug 225 3x6
tricep pushdown 160 3x6
dumbbell bicep curl 40x6, 35x6, 30x6

Wednesday

squat 135x5, 185x3, 235x2, 275x4, 245x6, 215x8
bench 95x5, 135x3, 185x2, 210x4, 190x6, 170x8
pendlay row 135x5, 185 3x5
tricep rope pushdown 120 3x6
lateral raise 30 3x6
hammer curl 40 3x6
barbell shrug 135x5, 205 3x6

Friday
power clean 135 2x3, 155x3, 145 4x3
push press 115x3, 135 4x3, 135x2
pull-up 2x8, 6
dips +25 3x8
EZ curl 70 3x8
machine calf press 675 3x8
plank 3x60s

Weight (Sunday): 181 lb

Notes:  Good week back in the gym after a little rest.  Between the 5 hours of shoveling over the weekend and some field work yesterday, I haven't made it in to lift yet this week.

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December 02, 2013

Workout log, Full-body RPT

Monday (11-25-2013)
deadlift 135x5, 225x3, 315x2, 375x4, 325x6, 285x8
press 65x5, 95x3, 105x2, 125x5,1, 110x8, 90x10
chin-up +45 3x5, +0 2x5

Wednesday
squat 135x5, 185x3, 235x2, 255 3x8
bench 95x5, 135x3, 185x2, 220x3,2, 195x6, 175x8
dumbbell row 100 3x6

Friday
power clean 135 2x3, 155 5x3
push press 115x3, 140 5x3
pull-up 3x8
farmer's walk 80 4x50'
tricep pressdown 150 3x8
hammer curl 35 3x8

Weight (Sunday):
184 lb

Notes:
  Thanksgiving didn't do this, post-TG revelry did.  I was 181# on Black Friday.  Rest week this week while I ponder what I need to be doing in the gym and putting on my plate.

Posted by: leoncaruthers at 09:39 AM | No Comments | Add Comment
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November 25, 2013

Workout log, Full-body RPT

Monday (11-18-2013)
deadlift 135x5, 225x3, 315x2, 365x4, 315x6, 275x8
press 65x5, 95x3, 105x2, 125x5, 110x7, 90x10
chin-up +45 3x5

Wednesday
squat 135x5, 185x3, 235x2, 285x6, 245x8, 205x10
bench 95x5, 135x3, 185x2, 220x4, 195x6, 175x8
dumbbell row 100 3x6
close-grip cable row 120x10

Friday
power clean 135 2x3, 155 5x3
push press 115x3, 140 5x3
dumbbell curl 35x8, 30x8, 25 3x8
tricep pressdown 150 3x8, 140 2x8
barbell shrug 185x8, 205 3x8
lateral raise 25 3x8, 20 2x8

Weight (Sunday): 182 lb

Notes:  Progress on lifts, stalled on weight.

Posted by: leoncaruthers at 09:30 AM | Comments (1) | Add Comment
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November 18, 2013

Workout log, Full-body RPT

Monday (11-11-2013)
deadlift 135x5, 225x3, 315x2, 355x4, 315x6, 275x8
press 65x5, 95x3, 105x2, 125x5, 125x2, 105x8, 85x10
chin-up +45 3x5

Wednesday
squat 135x5, 185x3, 235x2, 275x6, 235x8, 205x10
bench 95x5, 135x3, 185x2, 215x4, 195x6, 175x8
pendlay row 135x5, 195x4, 175x6, 155x8
dumbbell shrug 70 3x15

Friday
power clean 135 2x3, 150 5x3
push press 115x3, 140 4x3, 140x2
farmer's walk 80x80', 80x60', 60x100', 60x50', 60x50'

Weight (Today): 182 lb

Notes:  Diet was mostly solid until Friday, but by then I was basically starving and my blood sugar was all over the place.  Fasted until well after sunset on Saturday to compensate and so I wouldn't be sick while hauling branches for burning.  Sunday was a Day of Reflection in my RCIA class, so I ate what was offered -- which wasn't paleo by any means -- but I was in a convent and politeness is more important.  I remember now why I quit eating like this all those months ago, and I'm not sure I really want to; doesn't feel sustainable like AD did.  I have about a week's worth of food already prepped, though, so I'm stuck with it for this week at a minimum.

Posted by: leoncaruthers at 09:55 AM | Comments (5) | Add Comment
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