May 18, 2015

Workout Log for 5-3-2015 to 5-16-2015

Sunday (5-3-2015)
squat 45x5, 135x5, 185x5, 235x9, 240 5x3
sumo deadlift 135x5, 185, 225 3x8
power clean 140 5x3
machine calf press 675 3x12

Monday (5-4-2015)
bench 45x5, 95x5, 115x5, 135x3, 165x10, 175x8, 185x7
dumbbell row 90x10,8,8
press 45x5, 85x10,8,6
chin-up 10,8,6,6
lateral raise 25 3x8
hammer curl 35x8

Wednesday (5-6-2015)
squat 45x5, 135x5, 185x3, 225x2, 240x9, 230 9x3 (60s rests)
sumo deadlift 135x5, 225x2, 255 3x8
power clean 140 3x3

Thursday (5-7-2015)
bench 45x5, 95x5, 115x5, 135x3, 165x10, 175x8, 185x7
dumbbell row 90x10,8,8
press 45x5, 85x10,8,6
chin-up 10,8,6,6
lateral raise 25 3x8
hammer curl 35x8

Friday (5-9-2015)
bench 45x5, 95x5, 115x10, 135x3, 155x2, 175x10
dumbbell row 90x10,8,8
press 45x5, 95x10,8,6
chin-up 11,8,6
lateral raise 20 3x12
hammer curl 35x8

Monday (5-11-2015)
squat 45x5, 135x5, 185x5, 225x3, 255 3x5
deadlift 135x5, 225x5, 275x3, 320 2x5

Wednesday (5-13-2015)
bench 45x5, 95x5, 135x5, 165x3, 190 3x6
dumbbell row 100 3x6
press 45x5, 95x3, 105 3x6
chin-up +10 3x6

Friday (5-15-2015)
squat 135x5, 185x5, 225x3, 260 3x5
sumo deadlift 135x5, 185x5, 225x3, 275x8

Saturday (5-16-2015)
bench 45x5, 95x5, 135x5, 165x5, 195x6,5,5
dumbbell row 100 3x6
press 45x5, 95x3, 110x6, 100 2x6
chin-up +25 3x6

Weight (Saturday): 182 lb

Notes: Weeks 2 and 3 of Candito's 6wk Intermediate.  Had gum surgery in the middle of that and had to slide the program slightly to the right.

Posted by: leoncaruthers at 09:20 AM | No Comments | Add Comment
Post contains 228 words, total size 2 kb.

May 03, 2015

Workout Log for 4-26-2015 to 5-1-2015

Sunday (4-26-2015)
squat 45x5, 135 2x5, 185x5, 235 3x6
deadlift 135x5, 185x5, 225x5, 290 3x6
power clean 135 5x3
machine calf press 585 3x12

Monday
bench 45x5, 95x5, 115x10, 150x10, 170x8, 175x6
dumbbell row 80 2x10, 8, 6
press 45x10, 80x12, 80x10, 75x10, 75x8
chin-up 10, 8, 6, 5
lateral raise 20 3x8
bicep curl 25 3x8

Wednesday
bench 45x5, 95x5, 115x10, 150x10, 170x8, 175x6
dumbbell row 85 2x10, 8, 6
press 75x12, 75x12, 75x10, 75x8
chin-up 10, 8, 6, 5
lateral raise 20 3x8
bicep curl 25 3x8

Thursday
squat 45x5, 135 2x5, 185x3, 205 4x8
deadlift 135x5, 185x5, 225x3, 255 2x8
power clean 135 5x3
machine calf press 675 3x12

Friday
bench 45x5, 95x5, 115x3, 155x2, 175x1, 180x9
dumbbell row 85 2x10, 8, 6
press 75x12, 75x12, 75x10, 75x8
chin-up 10, 8, 7, 6
lateral raise 20 3x8
hammer curl 30 3x10

Weight (Saturday):
181 lb

Notes: First week of Candito's 6 week intermediate powerlifting program.  Back on Anabolic Diet, tracking food/macros/calories to assure a slight deficit.  Feeling good, left shoulder is almost pain free.

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Post contains 183 words, total size 2 kb.

April 23, 2015

Workout Log for 4-6-2015 to 4-16-2015

Monday (4-6-2015)
squat 45 1x5, 135 2x5, 185 1x5, 225 1x3, 255 3x5
bench 45 1x5, 95 1x5, 135 1x5, 165 1x3, 185 3x5
hang clean 45 1x3
power clean 140 5x3
pull-up 10, 8, 5, 4
lateral raise 15 3x12
bicep curl 25 1x5, 15 2x12
tricep pressdown 100 3x15
plank 2x60s

Wednesday (4-8-2015)

squat 45 1x5, 135 2x5, 185 1x5, 225 1x3, 260 3x5
press 45 2x5, 85 1x5, 95 1x3, 115 3x5
deadlift 135 1x5, 185 1x5, 225 1x5, 275 1x3; 335 2x3, 2x2
chin-up 10, 8, 6

Friday (4-10-2015)
squat 45 1x5, 135 2x5, 185 1x5, 225 1x3, 265 5x3
bench 45 1x5, 95 1x5, 135 1x5, 165 1x3, 185 3x5
hang clean 45 1x3
power clean 145 5x3
pull-up 8, 8, 6, 5
lateral raise 15 3x12
ez curl 40 3x15
tricep pressdown (rope) 110 2x12, 100 1x6
tricep pressdown (v-bar) 80 1x8

Monday (4-13-2015)
squat 45 1x5, 135 2x5, 185 1x5, 235 3x5
press 45 2x5, 85 1x5, 100 1x3, 120 5, 5, 4
deadlift 135 1x5, 185 1x5, 225 1x5, 275 1x3; 315 2x5
chin-up 10, 8, 6

Thursday (4-16-2015)
squat 45 1x5, 135 2x5, 185 1x5, 225 1x3, 265 5x3
bench 45 1x5, 95 1x5, 135 1x5, 175 1x3, 195 3x5
hang clean 45 1x3
power clean 135 1x3, 150 5x3
pull-up 8, 8, 6, 6

Weight (Sunday, 4-19-2015): 182 lb

Notes: Been in Fairfax all week, so it's been rest since this Monday, sleeping poorly, and my diet's been garbage. 

Posted by: leoncaruthers at 07:41 AM | No Comments | Add Comment
Post contains 255 words, total size 2 kb.

April 06, 2015

Workout Log for 3-30-2015 to 4-1-2015

Monday (3-30-2015)
squat 45 1x5, 135 2x5, 185 1x5, 225 3x5
press 45 2x5, 85 2x5, 105 3x5
deadlift 135 1x5, 185 1x5, 225 1x5, 275 1x3; 315 5,3,2
chin-up 10, 8, 6

Wednesday
squat 45 1x5, 135 2x5, 185 1x5, 235 3x5
bench 45 1x5, 95 1x5, 135 1x5, 155 1x3, 175 3x5
hang clean 45 1x3
power clean 135 5x3
pull-up 8, 8, 6, 5

Friday
squat 45 1x5, 135 2x5, 185 1x5, 225 1x3, 245 3x5
press 45 2x5, 85 2x5, 110 3x5
deadlift 135 1x5, 185 1x5, 225 1x5, 275 1x3; 325 2x3, 2x2
chin-up 10, 8, 7, 6, 5

Weight (Sunday): 182 lb

Notes: Wife's been sick and snoring for about a week now, so my sleep has been terrible.  I'm tired right now as I write this, and it's almost time to get going for this Monday's workout.  Might start adding some more assistance work for arms.

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Post contains 159 words, total size 1 kb.

March 30, 2015

Workout Log for 3-16-2015 to 3-18-2015

Monday (3-16-2015)
squat 45 1x5, 135 2x5, 185 1x5, 245 3x5
press 45 2x5, 85 2x5, 110 3x5
deadlift 135 1x5, 185 1x5, 22 1x5, 225 1x5, 305 2x5
chin-up 9,8,6,6

Wednesday (3-18-2015)
squat 45 1x5, 135 2x5, 185 1x5, 225 1x3, 250 3x5
bench 45 1x5, 95 2x5, 135 1x5, 155 1x3, 180 3x5
hang clean 45 1x3
power-clean 125 5x3
pull-up 8,7,6,5

Weight (today): 184 lb

Notes: Late on the post, took 10 days off.  Longer than intended, but I needed at least a week.

Posted by: leoncaruthers at 08:11 AM | No Comments | Add Comment
Post contains 93 words, total size 1 kb.

March 16, 2015

Workout Log for 3-9-2015 to 3-14-2015

Monday (3-9-2015)
squat 45 1x5, 135 2x5, 185 1x5, 230 3x5
bench 45 1x5, 95 1x5, 135 1x5, 170 3x5
hang power clean 45 1x3
power clean 115 5x3
pull-up 8, 6, 6

Thursday (3-12-2015)
squat 45 1x5, 135 2x5, 185 1x5, 235 3x5
press 45 2x5, 85 2x5, 110 3x5
deadlift 135 1x5, 185 1x5, 225 1x5, 295 2x5
chin-up 8, 8, 7

Saturday (3-14-2015)
squat 45 1x5, 135 2x5, 185 1x5, 240 3x5
bench 45 1x5, 95 1x5, 135 1x5, 175 3x5
hang power clean 45 1x3
power clean 120 5x3
pull-up 8, 7, 6, 4

Weight (Sunday): 185 lb

Notes: I'm gaining weight.  Some of it is muscle coming back into my legs and lower back, but I'm pretty sure I'm also getting fatter around the middle.  Just too much intake, I'm sure.  Strength is coming back nicely, and my shoulder isn't getting worse.

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March 09, 2015

Workout Log for 3-2-2015 to 3-6-2015

Monday (3-2-2015)
squat 45 2x5, 135 2x5, 185 1x5, 215 3x5
press 45 2x5, 85 2x5, 105 3x5
deadlift 135 1x5, 185 1x5, 225 1x5, 275 2x5
chin-up 8, 8, 6

Wednesday
squat 45 2x5, 135 2x5, 185 1x5, 220 3x5
bench 45 2x5, 95 1x5, 135 1x5, 165 3x5
hang clean 45 3x3
power clean 105 5x3
chin-up 8, 8, 6

Friday
squat 45 1x5, 135 2x5, 185 1x5, 225 3x5
press 45 2x5, 85 2x5, 105 3x5
deadlift 135 1x5, 185 1x5, 225 1x5, 285 2x5
chin-up 8, 8, 5

Weight (Sunday): 183 lb

Notes: Good week, shoulder still not injured, though it reminds me that I need to be careful sometimes.  Slightly better on food intake.  I'm figuring out what intake level works with the current carb-preloading I'm doing.

Posted by: leoncaruthers at 08:26 AM | No Comments | Add Comment
Post contains 138 words, total size 1 kb.

March 02, 2015

Workout Log for 2-23-2015 to 2-27-2015

Monday (2-23-2015)
squat 45 3x5, 95 2x5, 135 2x5, 185 1x5, 205 3x5
bench 45 2x5, 95 2x5, 135 1x5, 155 3x5
hang clean 45 3x3
power clean 95 5x3

Wednesday (2-25-2015)
squat 45 2x5, 95 2x5, 135 2x5, 185 1x5, 210 3x5
press 45 2x5, 75 2x5, 100 3x5
deadlift 135 1x5, 185 1x5, 225 1x5, 265 2x5

Friday ( 2-27-2015)

squat 45 2x5, 135 2x5, 185 1x5, 210 3x5
bench 45 2x5, 95 2x5, 135 1x5, 155 3x5
hang clean 45 3x3
power clean 100 5x3

Weight (Sunday): 184 lb
Notes:  Up a little in weight, strength is increasing nicely, shoulder and knees still feel good, but I'm doing a lot of warmup and mobility work that I'm not writing down, just sort of putting between/before sets as needed.  Probably need to reel it in a little on food.

Posted by: leoncaruthers at 09:14 AM | No Comments | Add Comment
Post contains 147 words, total size 1 kb.

February 23, 2015

Workout Log for 2-14-2015 to 2-20-2015

So I decided to carefully, slowly start working out with barbells again.  After the long hiatus, it felt sensible to actually try Starting Strength, literally from the beginning, so no pullups/chinups/power-anything this first week.

Saturday (2-14-2015)

squat 45 3x5, 95 2x5, 135 1x5, 185 3x5
bench 45 2x5, 95 1x5, 135 3x5
deadlift 135 2x5, 185 1x5, 225 3x5

Monday (2-16-2015)
squat 45 3x5, 95 2x5, 135 1x5, 195 3x5
press 45 2x5, 65 1x5, 85 3x5
deadlift 135 2x5, 185 1x5, 235 3x5

Wednesday (2-18-2015)
squat 45 2x5, 95 2x5, 155 1x5, 200 3x5
bench 45 2x5, 95 2x5, 145 3x5
deadlift 135 2x5, 195 1x5, 245 2x5

Friday ( 2-20-2015)
squat 45 2x5, 135 2x5, 205 3x5
press 45 2x5, 75 2x5, 95 3x5
deadlift 135 1x5, 185 1x5, 225 1x5, 255 2x5

Weight (Sunday): 182 lb

Notes: Being extra-careful with my left shoulder.  Right knee is upset if I'm not exactly right on my squat form.  Pretty sure I tweaked something trying to do one-legged squats.  So my intuition about those (a balance trick more than a strength move, probably best learned when young and small, not especially safe, etc.) proved correct.  Going to keep very slow on squats until I'm sure my form isn't getting out of line when I'm over 200#.

Posted by: leoncaruthers at 05:03 AM | No Comments | Add Comment
Post contains 222 words, total size 2 kb.

January 26, 2015

Workout Log for 1-19-2015 to 1-24-2015

Monday
wall extensions 10
shoulder dislocates 10
cat-camels 10
full-body circles 10
leg swings
wrist mobility 30s
plank 60s
side plank 30s
reverse plank 30s
hollow body hold 40s
superman hold 40s
wall handstand 50s 60s 40s
dip support hold 40s 50s
close pullups 8 6 6
dips 12 10 9
half pistol 5 5 5
l-sit 30s 30s 30s
close pushups 12 10
tucked-body rows 5 5

Friday
wall extensions 10
shoulder dislocates 10
cat-camels 10
full-body circles 10
leg swings
wrist mobility 30s
plank 60s
side plank 30s
reverse plank 30s
hollow body hold 60s
superman hold 50s
wall handstand 60s 60s 40s
dip support hold 50s 50s
close pullups 8 6 6
dips 12 12 10
half pistol 5 5 5
l-sit 30s 30s 30s
close pushups 12 12
tucked-body rows 5 5

Saturday
chin-up 10 8
dip 16 12
close squat 30 30
one-leg glute bridge 15 12

Weight (today): 183 lb

Notes: Carbed up Friday/Saturday, so I'm a little bloated today.  Logged all my warmup and body-line work as I frankly hadn't been and I think warming up is becoming more critical for me.

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January 14, 2015

Links

http://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine
http://www.trainforstrength.com/
http://www.alkavadlo.com/

Still no workouts this year, lots of shoveling and water-hauling for the horses.

Posted by: leoncaruthers at 10:30 AM | No Comments | Add Comment
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January 02, 2015

Workout Log for 12-8-2014 to 12-13-2014

Wow, been a while, huh?  I traveled, I holidayed, and I haven't seriously exercised since the 13th of December, but here are the last 3 workouts of 2014:

Monday (12-8-2014)
high knees 40
bridge 8, 8
close pullup 10, 8, 6
close pushup 20, 16
crow stand 60s, 45s
L-sit 20s, 20s, 30s, 30s

Tuesday (12-9-2014)

chin-ups 10, 10, 8
dips 14, 12
L-sit 30s, 30s

Saturday (12-13-2014)
hindu squats 30, 30
bridges 5, 5, 5
close pullup 10, 8, 6
close pushup 20, 18
L-sit 60s, 40s

Weight (today): 182 lb

Notes: Need to write a "2015 Goals" post soon.  And, like, exercise today.  Even with all the time off, my left shoulder has started to get tight again, possibly from disuse or maybe from my work environment.

Posted by: leoncaruthers at 04:05 PM | No Comments | Add Comment
Post contains 135 words, total size 1 kb.

December 08, 2014

Workout Log for 11-24-2014 to 12-2-2014

Monday (11-24-2014)
high knees 30
close pullup 12, 8, 8
chin-up 8, 7
close pushup 20, 18, 16
pushup 24
inverted shrug 10, 10

Wednesday (11-26-2014)
high knees 50
close squat 50, 40, 30
one-leg deadlift 20, 20
lying leg lift and pulse 20, 20
glute bridge 30, 30

Monday (12-1-2014)
high knees 40
close pullup 12, 8, 7
pullup 5, 4
chin-up 6, 5, 6
close pushup 20, 15, 20
pushup 20, 20, 20

Tuesday (12-2-2014)
high knees 50
close squat 50, 50, 30
one-leg deadlift 25, 25
one-leg glute bridge 15, 16
L-sit 30s, 30s

Weight (today): 181 lb

Notes: Getting pretty bad about consistent workouts lately.  I enter the week strong, then get too busy.  Not good.  Weight's been up a lot lately too, I was 184 after Thanksgiving.  Not good either.

Posted by: leoncaruthers at 05:36 PM | Comments (2) | Add Comment
Post contains 141 words, total size 1 kb.

November 22, 2014

Workout Log for 11-10-2014 to 11-22-2014

Monday (11-10-2014)
high knees 40
head bridges 20, 20
assisted one-leg squats 12, 12
hanging leg raise 12, 12
dip-station leg raise
one-leg deadlift 20, 20
close squat 30

Tuesday (11-11-2014)

close pullups 12, 8, 6
chin-ups 8
close pushups 20, 16
pushups 30
crow stand 60s, 60s
L-sit hang 30s
pullups 8
dips 16

Friday (11-21-2014)

pullups 10, 10, 10, 10
pushups 30, 30, 30, 30
chin-ups 10, 10, 8
dips 18, 16, 12

Saturday (11-22-2014)

high knees 40
bridges 5, 6, 6
close squat 50, 50
one-leg deadlift 20, 20
hanging leg raise 10, 10, 10
bootstrappers 20, 20
crow stand 30s, 30s
plank 67s
L-sit hang 30s, 30s

Weight (Today): 184 lb

Notes: Carbed-up yesterday after about 14 days VLC and most of a 10-day rest (did some yard work last Saturday for a couple of hours).  I think I'm done with carbs for, like, a while.  Maybe until Summer.

Posted by: leoncaruthers at 01:23 PM | No Comments | Add Comment
Post contains 159 words, total size 1 kb.

November 13, 2014

Workout Log for 10-20-2014 to 11-8-2014

Monday (10-20-2014)
head bridges 3x18
crow stands 60s, 60s, 57s

Wednesday
high knees 30
assisted one-leg squats 2x12
one-leg deadlift 2x20

Saturday
close pullups 11, 10
chin-ups 8
close pushups 16, 16
pushups 24

Tuesday (11-4-2014)
high knees 35
head bridges 20, 20
assisted one-leg suats 2x10
hanging straight-leg raise 16, 12
one-leg deadlift 2x20

Wednesday
close pullups 12, 9, 6
chin-ups 9
close pushups 20, 16
pushups 20

Saturday
pullups 10, 8, 6, 6
pushups 30, 30
crow stands 60s, 60s

Weight (Today): 183 lb

Notes: Way behind on logging.  Weight's up, but my waist is the same.  Probably just bloat.

Posted by: leoncaruthers at 02:51 PM | No Comments | Add Comment
Post contains 108 words, total size 1 kb.

October 20, 2014

Workout Log for 10-13-2014 to 10-18-2014

Monday (10-13-2014)
close pullups 12, 7, 6
chin-ups 6
close pushups 20, 12
pushups 22
crow stand 2x60s

Tuesday
high knees 30
head bridges 18, 20
assisted one-leg suats 2x10
close squat 35
hanging straight-leg raise 16, 10, 10
one-leg deadlift 2x20

Saturday
high knees 30
pullups 12, 8, 6
pushups 30, 20
close squat 40
one-leg deadlift 25
plank 120s

Weight (Sunday): 178 lb

Notes: Good week, making progress on bridges and crow stands.  Need to clear wall space at home for handstand practice.

Posted by: leoncaruthers at 09:32 AM | No Comments | Add Comment
Post contains 91 words, total size 1 kb.

October 15, 2014

Workout Log for 10-6-2014 to 10-10-2014

Monday (10-6-2014)
close pullups 12, 7, 5
chin-ups 6
close pushups 18, 12
pushups 25
crow stand 50s, 60s, 30s

Tuesday
high knees 25
head bridges 12, 15
assisted one-legged squat 10, 10
toes-to-bar 14, 10
one-legged deadlift 15, 15

Thursday
close pullups 11, 8, 5
chin-ups 5
close pushups 16, 15
pushups 26
crow stand 40s, 40s, 30s

Friday
high knees 35
head bridges 16, 16
assisted one-legged squat 10, 6
close squat 30
hanging straight-leg raise 20, 12
one-legged deadlift 16, 16

Weight (yesterday): 180 lb

Notes: Heavy yard work on Saturday trimming and cutting down trees, so I'm only doing 3 days this week.

Posted by: leoncaruthers at 07:41 AM | No Comments | Add Comment
Post contains 113 words, total size 1 kb.

October 06, 2014

Workout Log for 9-29-2014 to 10-3-2014

Did one calisthenic workout last week at the hotel, but it was mostly a rest week.

Weight (today):
179 lb

Posted by: leoncaruthers at 04:53 PM | No Comments | Add Comment
Post contains 26 words, total size 1 kb.

September 28, 2014

Workout Log for 9-22-2014 to 9-25-2014

Monday (9-22-2014)
close pullups 10, 8
chin-ups 8, 8, 6
assisted one-legged squat 2x8
close squat 2x30
one-legged glute bridge

Tuesday
close pushups 2x16
pushups 2x25
hanging straight-leg raise 2x12
high knees 2x25
plank 2x95s

Wednesday
sawed branches hanging over fences for 2 hours

Thursday
head bridge 2x12
crow stand 60s, 35s, 60s
side bridge 2x30s

Saturday
hauled logs and swapped fence posts for 3 hours

Weight (Sunday):
179 lb

Notes: Yard work kicked my butt this week.  Still eating low-carb almost exclusively, but not at ketotic levels of protein.  Going to try being closer to 84g P, 210g F, 20g C this week, but I'm on travel, so those macros will be a target at best.  Week after, that's the plan.

Posted by: leoncaruthers at 10:11 AM | No Comments | Add Comment
Post contains 128 words, total size 1 kb.

September 22, 2014

Workout Log for 9-15-2014 to 9-20-2014

Monday (9-15-2014)
close pullups 10, 9, 6, 6
close pushups 18 16
plank 2x90s

Tuesday
toes-to-bar 12, 11
assisted one-leg squat 8, 8, 6
one-leg Romanian deadlift 60# 3x6
one-legged calf-raise 60# 2x20
goblet squat 60# 10

Saturday
head bridge 2x12
close pullups 11, 9, 7, 7, 6, 5, 5
close pushups 15, 15, 10
assisted one-leg squat 8, 8, 8
one-leg Romanian deadlift 60# 3x8
plank 2x90s
crow stand 30s, 45s, 30s, 15s

Weight (today): 180 lb

Notes: My left shoulder still has a couple of small pain spots in the ROM, but much better than a couple of months ago, to the point where I don't think about/notice it every day anymore.  Not sure if/when I'll be able to go back to barbell training.  I'm sure I've lost at least some strength on those lifts.  Considering doing a deadlift session once a week or so starting in a couple of weeks.  There's basically no bodyweight/calisthenic equivalent there other than bridging, and it doesn't involve the shoulder in a forward or overhead press, so that's the natural thing to add back in first.  If the real problem is in my bicep attachment tendon, though, the deadlift is still a risk, so I'll have to be careful.

Posted by: leoncaruthers at 07:02 AM | No Comments | Add Comment
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