September 15, 2014

Workout Log for 9-3-2014 to 9-12-2014

Wednesday (9-3-2014)
head bridge 2x10
pullups 10, 8, 6, 4
close pushups 16, 10, 6
toes-to-bar 2x10
crow stand 3x30s
assisted one-legged squat 5, 3, 3
one-legged glute bridge 2x15

Friday (9-5-2014)

head bridge 2x10
chin-ups 2x10, 2x6
spiderman pushups 8, 8, 6
crow stand 35s, 18s, 30s
close squat 2x30
glute kickbacks 2x20

Wednesday (9-10-2014)

head bridge 2x12
close pullups 2x8, 2x6
close pushups 2x16
toes-to-bar 2x10
assisted one-legged squat 3x5
one-legged glut bridge 2x15
crow stand 30s, 60s, 30s

Friday (9-12-2014)
head bridge 2x12
close pullups 2x8, 2x6
close pushups 17, 16
plank 2x60s
assisted one-legged squat 3x6
one-legged glut bridge 2x16
crow stand 30s, 40s, 35s, 40s

Weight (today): 179 lb

Notes:
Catching up on the logging today.  Weekends have been filled with a lot of yard cleanup after the storms a couple of weeks ago, so it's only been 2x a week on the workouts.  I may try a split this week and go for 6 short workouts rather than 2 long ones.

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September 03, 2014

Workout Log for 8-25-2014 to 8-29-2014

Monday (8-25-2014)
Circuit (x4)

8 pullups
16 pushups
15 uneven squats
30 glute bridges
plank 2x60s
crow stand 45s, 30s

Friday
head bridge 2x10
chin-ups 2x10
pushups 25, 20
twisting hanging knee raise 2x8
close squat 2x30
one-legged calf raise 2x30
little piggies 2x30

Weight (today): 181 lb

Notes: Not really making progress, not sure if I'm making regress.  Weight's not budging in either direction even though I'm barely eating.  Probably too much alcohol or I'm eating more than I think I am, or maybe actually eating too little.  I've been having 1 meal a day most days, and that might be slowing things down.

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August 26, 2014

Late August update

I haven't been as rigorous about logging workouts lately, which is bad.  I'm still working out a schedule/progression for calisthenics.

For now, I'm just going to log my body weight and try to write a better log of this week's activities for next week.

Weight (today): 181 lb

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August 11, 2014

Workout Log for 8-3-2014 to 8-9-2014

Tuesday (8-5-2014)
elliptical 3 min
pull-up 10, 9, 2x5
close push-up 2x15, 2x8
hanging straight leg raise 2x15
side step-up 2x10
head bridge 2x10
crow stand 2x60s

Thursday (8-7-2014)
elliptical 3 min
pull-up 2x10, 2x6
close push-up 2x16, 2x9
hanging straight leg raise 2x15
side step-up 2x10
close squat 2x30
head bridge 2x10
crow stand 2x60s

Weight (today): 182 lb

Notes: Lots of yard work on Saturday.  Shoulder is not 100%, but still feels better now than a week ago.  No weight loss week over week, but I'd been VLC for 14 days and did a carb refeed yesterday, so I'm up 2 lb over yesterday morning.

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August 04, 2014

Workout Log for 7-21-2014 to 8-2-2014

7-21-2014
rowing 4 min , 487 meters
pull-up 10, 8, 6
pushup 25, 15, 10
hanging bent-leg raise 2x15
close squat 2x25
head bridge 2x6
crow stand 2x20s
wall handstand 60s, 25s, 60s

7-24-2014
elliptical 3 min
pull-up 1,2,3,4,5,6,5,4,3,2,1
push-up 1,2,3,4,5,6,7,8,7,6,5,4,3,2,1
dragon flag 2x15
close squat 2x30
angled bridge 2x10
crow stand 2x30s
wall handstand 2x60s

7-27-2014
elliptical 3 min
pull-up 2x9
close push-up 2x10
hanging straight leg raise 2x10
side step-up 2x8
head bridge 2x8
crow stand 2x45s

7-30-2014
burpee 4x10
uneven squat (hand on ledge) 2x4

8-2-2014
elliptical 3 min
pull-up 2x9
close push-up 2x15
hanging straight leg raise 2x12
side step-up 2x10
head bridge 2x9
crow stand 2x60s
plank 2x60s
treadmill 20 minutes, 15% incline, ahr 148 bpm

Weight (today): 182 lb

Notes: Left shoulder is slowly improving.  Bridging continues to be a weak point.  Trying to be very careful with pressing movements.  Diet has been awful lately, going to tighten that up now.

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July 21, 2014

Workout Log for 7-14-2014 to 7-20-2014

Tuesday (7-15-2014)
rowing 3 minutes, 500 meters
push-up 20, 20, 15
hanging knee raise 15, 15, 10
squat 30, 30, 30
pull-up 8, 6, 6

Friday
rowing 5 minutes, 750 meters
pull-up 2x9
push-up 2x20
hanging bent-leg raise 2x15
close squat 2x20
head bridge 2x5
crow stand 10s, 13s, 15s
wall handstand 2x50s

Weight (today): 182 lb

Notes: Left shoulder still sore, but better range of motion than I had.  Going to work my way through the Convict Conditioning progressions as best I'm able and hope that makes the difference in my joint strength.

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July 07, 2014

Workout Log for 6-30-2014 to 7-4-2014

Monday (6-30-2014)
power clean 135 2x3, 150 5x3
push press 115 2x3, 140 5x3
pull up 3x8
box jump 30" 5x5
tricep pressdown 140 3x10
bicep curl 30 3x8

Tuesday
deadlift 135x5, 225x3, 315x2; 375 2x3, 1, 2, 1
press 65x5, 95x3, 115x2; 130 2x3, 2x1; 95x6
chin-up +45 4, 3, 3; +0 3x5
tricep pressdown (V) 150 3x10
ez curl 60 3x10

Weight (Today): 182 lb

Notes: Left shoulder/upper bicep tendon got tweaked again at some point, so I took the rest of the week off.  Taking this week off from weights, might get some weighted walks in, but I'm very concerned about keeping/recovering strength and ROM in the shoulder.  I'm considering switching to a bodyweight-centric routine for a few months to try and strengthen my fascia and joints for awhile.

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June 30, 2014

Workout Log for 6-23-2014 to 6-29-2014

Monday (6-23-2014)
power clean 135 2x3, 145 5x3
push press 115 2x3, 135 5x3
pull up 2x8, 2x6
box jump 30" 5x5
tricep pressdown 140 3x10
bicep curl 30 2x10, 1x8

Tuesday
deadlift 135x5, 225x3, 315x2; 365 2x3, 2x2
press 65x5, 95x3, 110x2; 125 2x3, 2x2
chin-up +45 4, 3, 3; +0 2x5
tricep pressdown 140 3x10
bicep curl 25 3x10

Weight (Today):
182 lb

Notes: Short week due to travel.  Tuesday went pretty smoothly.  Allergies still kicking my ass daily.

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June 23, 2014

Workout Log for 6-16-2014 to 6-21-2014

Monday (6-16-2014)
deadlift 135x5, 225x3, 315x2; 355 2x3, 2x2
press 65x5, 95x3, 110x2; 125 2x3, 2x2
chin-up 2x8, 2x6

Tuesday
power clean 135 2x3, 145 5x3
push press 115 2x3, 135 5x3
pull-up 8, 6, 5, 4
tricep pressdown 130 3x10
bicep curl 25 3x10
farmer's walk 60 4x50'

Wednesday
deadlift 135x5, 225x3, 315x2; 355 2x3, 2x2
press 65x5, 95x3, 110x2; 125 2x3, 2x2
chin-up +45 2x3, 2x2; +0 2x5
tricep pressdown 130 3x10
bicep curl 25 3x10

Thursday
power clean 135 2x3, 145 5x3
push press 115 2x3, 135 5x3
pull-up 6x5
tricep pressdown 130 3x10
bicep curl 25 3x10

Saturday
squat 135x5, 195x3, 245x2; 275x4,3,3
press 65x5, 95, 110x2, 125 2x3, 115 2x3
chin-up 6x5

Weight (Saturday): 182 lb

Notes: Everything was going fine until I tried squatting on Saturday.  Hurt my shoulder again doing that, so it's not just benching.  I'm doing something wrong with my squat grip as well as my bench movement pattern.  I might keep the heavy deads/presses several days a week, and dedicate a couple of days to very, very light rehab work on squats and bench to learn how to do them without hurting myself.  I'm also still suffering from the grass pollen, and I'm on daily or almost daily pseudoephedrine doses.

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June 18, 2014

Workout Log for 6-9-2014 to 6-13-2014

I basically did PTTP/"The Bear" this week, but I lost my little note card full of details. Benching appears to be the cause of my shoulder/rotator cuff troubles, so it's off the menu for the foreseeable future.  I did CBL all last week, and I'm still not sure I'm sold on it.  Going full keto for a couple of weeks, then going to do once/week carb re-feeds again after that.  I can't risk the volume required for bulking with my shoulder iffy, so it's time to cut.

Weight (Monday): 184 lb

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June 09, 2014

Workout Log for 6-2-2014 to 6-6-2014

I was wrong, and was not in fact in the gym on Monday.  I'm not normally allergic to anything, but damned if the grass/tree pollen hasn't pretty much knocked me out for the last week and a half.

I lifted once last week, going to try to again today.

Friday
deadlift 135x5, 225x3, 315x2, 355x5,3,2, 275 6x5
press 65x5, 95x3, 110x2, 120x5,3,2, 100 6x5
chin-up +45x5,3,2, +0 4x5,4

Weight (today): 181 lb

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May 31, 2014

Extended break about to end.

Nursed the injured shoulder for two weeks, then had another week off because I'm tending everyfrigginanimal on the homestead, including the 3 month old dahmeranian puppy who needs a LOT of face and lap time.

Back in the gym on Monday.

Weight (today): 181 lb

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May 19, 2014

Workout Log for 5-6-2014 to 5-9-2014

Monday
press 75x5, 95x3, 115x2, 130 3x3,2, 95 4x8
chin-up +45 3x5, +25 3x5, +0 3x5
machine shoulder press 80x8,7, 70x8, 60x8
iso-lateral pulldown 72 3x8, 62x8
tricep pressdown 140 4x8
bicep curl 30 3x8, 25x8

Tuesday
deadlift 135x5, 225x3, 315x2, 375 4x2, 255 4x8
barbell shrug 135x10, 205 4x8, 185 2x8, 135x10
plank 2x120s

Thursday
bench 115x5, 155x3, 195x2, 225 4x2, 165 3x8, 155x8
dumbbell row 100 4x6
pendlay row 135x5, 155 4x8
iso-lateral chest press 72 4x8
iso-lateral plate row 97 4x8
tricep pushdown (V) 140 3x10
hammer curl 45 3x8

Friday
squat 135x5, 205x3, 265x2, 305 4x2, 235 4x8
machine calf press 585x10, 765 4x8, 585x10, 495x12
hanging leg raise 3x20

Weight (yesterday): 182 lb

Notes:  Left shoulder is bunged up, feels like a rotator cuff issue.  Not sure if it's one of the machines I've started incorporating or if I hurt it on a squat.  Took last week off, taking this week off because I still have limited range of motion when I try to rotate a bent arm through angles below that parallel to my feet.

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May 05, 2014

Workout Log for 4-28-2014 to 5-3-2014

Monday
press 75x5, 95x3, 115x2, 130 2x3, 2x2, 90 4x8
chin-up +45 2x5,3, +25 3x5, +0 3x5
machine shoulder press 80x8, 70 2x8
iso-lateral pulldown 72 3x8
tricep pressdown 140 3x8
bicep curl 30 3x8

Tuesday
deadlift 135x5, 225x3, 315x2, 365 4x3, 245 4x8
barbell shrug 135x10, 205 3x8, 135x10
plank 2x120s

Thursday
bench 115x5, 155x3, 195x2, 220 2x3, 2x2, 155 4x8
dumbbell row 90 4x8
pendlay row 135x5, 155 4x8
iso-lateral chest press 67 4x8
iso-lateral plate row 97 4x8
tricep pushdown (V) 140x10, 130 2x10
hammer curl 40 3x8

Friday
squat 135x5, 205x3, 245x2, 295 2x3, 2x2, 225 4x8
machine calf press 585x10, 765 4x8, 585x10, 495x12
hanging leg raise 3x20

Weight (today): 183 lb

Notes:  Good week.  Underate a bit on the weekend, so I'm hoping that won't have repercussions in today's vertical push-pull session.

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April 28, 2014

Workout Log for 4-21-2014 to 4-25-2014

Monday
press 75x5, 95x3, 115x2, 125 4x3, 85 4x8
chin-up +45 2x5,4, +25 3x5, +0 3x5
machine shoulder press 65 3x8
lat pulldown 120x10
iso-lateral pulldown 62 3x8
tricep pressdown 140 3x10
ez curl 60 3x8

Tuesday
deadlift 135x5, 225x3, 315x2, 355 4x3, 235 4x8
barbell shrug 135x5, 185 3x10
plank 90s, 120s

Thursday
bench 115x5, 155x3, 195x2, 215 4x3, 155 4x8
pendlay row 135x5, 195 4x3, 145 4x8
iso-lateral chest press 62 4x8
iso-lateral plate row 92 4x8
tricep pushdown (V) 130 3x10
hammer curl 35 3x8

Friday
squat 135x5, 205x3, 245x2, 285 4x3, 215 4x8
machine calf press 585x10, 765 4x8, 585x10
hanging leg raise 3x20
hang high pull 45x5, 65 2x5

Weight (today): 184 lb

Notes:  Doing unweighed/unmeasured carb backloading on training days and VLC on rest days.  Waist measurement steady, weight up from water/glycogen.  Limbs appear larger, more pumped.  Good energy in the gym.  Loading ~5g creatine with post-workout drink on training days only.

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April 21, 2014

Workout Log for 4-14-2014 to 4-19-2014

Monday
press 75x5, 95x3, 115x2, 125 4x3, 85 4x8
chin-up +45 3x5, +25 3x5, +0x3,5,5
machine shoulder press 55 3x8
iso-lateral pulldown 70 3x8
tricep pressdown 130 3x10
bicep curl 30 3x8

Tuesday
deadlift 135x5, 225x3, 315x2, 345 4x3, 225 4x8
toes-to-bar 4x8
plank 2x90s

Thursday
bench 95x5, 135x3, 195x2, 215 4x3, 165x8, 155 2x8, 145x8
pendlay row 135x5, 185 4x3, 155 2x8, 145 2x8
iso-lateral chest press 70 2x8, 60x6, 55x6
iso-lateral plate row 92 4x8
tricep kickback 50x8
ez-curl tricep extension 80 2x8
hammer curl 35 3x8
barbell shrug 135x10, 185 3x8

Saturday
squat 135x5, 185x3, 235x2, 275 4x3 225x8, 205 3x8
machine calf press 585 4x10
hanging leg raise 3x20

Weight (today): 181 lb

Notes: Went 5/3/1-ish this week, and will again through the remainder of April and May.  Started half-assedly carb backloading on Monday, going to try and do it more whole-assedly this week and for the duration of that time-frame.  Weather's warming up and my body's telling me to try and grow for awhile.

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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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