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.

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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.

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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.

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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.

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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.

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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

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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.

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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.

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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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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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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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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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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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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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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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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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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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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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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

Posted by: leoncaruthers at 09:17 AM | No Comments | Add Comment
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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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