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.

Posted by: leoncaruthers at 09:45 AM | No Comments | Add Comment
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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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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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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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Monday (11-4-2013)
deadlift 135x5, 225x3, 275x2; 325 2x5, 2x3
press 65x5, 95x3, 105x2; 125 5,3,2
chin-up +45 6,5,4
tricep pushdown 150 3x10
dumbbell curl 30 3x8
lateral raise 25 3x8

Wednesday
squat 135x5, 185x3, 225x2, 255x6, 225x8, 195x10
bench 95x5, 135x3, 182x2, 215x4, 195x6, 165x8
pendlay row 135x5, 165 3x8
barbell shrug 205 3x10
tricep extension 80 3x8
ez-curl 80 3x8

Friday
power clean 135 2x3, 145 5x3
push press 95x3, 135 5x3
hammer curl 30x8, 35 2x8
tricep pushdown 140 3x10
lateral raise 25 3x8

Weight (Sunday): 180 lb

Notes: Needed some lighter work on Wednesday, so I made it an RPT day.  Will continue that this week.

Posted by: leoncaruthers at 08:48 AM | Comments (3) | Add Comment
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Monday (10-28-2013)
deadlift 135x5, 225x3, 315x2; 365 3,3,2,2
press 65x5, 95x3, 105x2; 125 5,3,2
chin-up +45 3x5
tricep pushdown 150 3x10
dumbbell bicep curl 30 10, 2x8
dumbbell lateral raise 25 10, 2x8

Wednesday
squat 135x5, 185x3, 245x2; 285 5,3,2
bench 95x5, 135x3, 175x2; 210 5,3,2
pendlay row 135x5, 185 3x5
barbell shrug 185 3x10
EZ-curl tricep extension 70 3x10
EZ-curl 70 3x10

Friday
power-clean 95x3, 115x3, 145 5x3
push-press 95x3, 115x3, 135 5x3
barbell shrug 205 3x10
tricep pushdown 150 3x10
dumbbell bicep curl 30 3x8
dumbbell lateral raise 25 3x8

Weight (Saturday): 179

Notes:  This will be my last week on the Anabolic Diet.  It was fine for adding mass over the last however-many months, but I'm not having any luck cutting with it.  Leangains starting today.  Might tinker with programming, at least with giving myself light weeks on deadlift.

Posted by: leoncaruthers at 09:28 AM | No Comments | Add Comment
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Monday (10-21-2013)
deadlift 135x5, 225x3, 315x2; 345 5,3,2
press 65x5, 95x3, 105x2; 120 5,3,2
chin-up +45 3x5
tricep pushdown 160x8, 150 2x8
dumbbell bicep curl 35x8, 30 2x8
lateral raise 25 3x8

Wednesday
squat 135x5, 185x3, 235x2; 275 5,3,2
bench 95x5, 135x3, 175x2; 205 5,3,2
pendlay row 135x5; 195 5,3,2
dips 3x15
pull-ups 8, 6, 6, 4

Friday
am:
power-clean to push-press 95x3, 115x3, 135 5x3
box jumps 30" 6x5
kettlebell swing 60 3x15
farmer's walk 60 2x100'
barbell shrug 155 3x10
pm:
tricep pushdown 150 5x8
dumbbell bicep curl 30 5x8
lateral raise 25 5x8

Weight (Saturday): 181 lb

Notes:  Back to lower-volume for barbell lifts to maintain strength through some hoped-for weight loss, with some higher-volume work for my lagging upper arms and shoulders.

Posted by: leoncaruthers at 09:53 AM | No Comments | Add Comment
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Weight (Saturday, 10-19-2013): 182 lb

Notes:  I rested and got fatter.  Must have just over-eaten.

Posted by: leoncaruthers at 11:44 AM | Comments (6) | Add Comment
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Carb-up day for this week.  Forgot all my pill-foods.

Food:
3 large sweet potatoes, diced and fried in
1 Tbl coconut oil and
1 Tbl grass-fed butter
6 extra large organic eggs (store-bought)
4 ounces sharp cheddar
3 strips of thick-cut bacon
3 cups cooked jasmine rice
0.75# cooked chorizo
1 cup hot salsa

Posted by: leoncaruthers at 03:27 PM | No Comments | Add Comment
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Light eating again today.  Basically just ate a pound of greens for dinner.  Probably enough protein for maintenance, but that was about it.  Carbohydrate re-feed tomorrow, and back in the gym on Monday.

Food:
32 ounces of coffee (Sumatra)
4 Tbl grass-fed half-n-half
2 megafatty muffins
0.75 quart beef stew
2 thick-cut slices of bacon, rendered slowly and then cooked with
1 lb of fresh kale

Supplements:
20000 IU D3
3 grams vitamin C
6 grams DHA/EPA fish oil (from the fridge)
1200 mg gelatin
1500 mg collagen
2 tablets of Chrysin Surge
1 tablet of DHEA
0.5 grams magnesium

Posted by: leoncaruthers at 07:24 AM | No Comments | Add Comment
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Fasted until 11am (~16 hours since the last bit of food on Tuesday), not counting cream in coffee.

Food:
16 ounces of coffee (Biggby Best)
4 Tbl grass-fed half-n-half
0.75 quart beef stew
9 ounces of sashimi
tiny greens-only garden salad with ginger dressing
8 fresh eggs from my chickens, scrambled with
4 ounces of extra sharp cheddar, topped with
0.75 cup hot salsa (Meijer Organics)
~1 megafatty muffin, eaten as broken bits from the tins and batter-licking

Supplements:
20000 IU D3
3 grams vitamin C
6 grams DHA/EPA fish oil (from the fridge)
1200 mg gelatin
1500 mg collagen
2 tablets of Chrysin Surge
1 tablet of DHEA
0.5 grams magnesium

Posted by: leoncaruthers at 07:42 AM | Comments (2) | Add Comment
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As yesterday, when I wasn't drinking coffee, I was drinking iced tea.  Very light eating day yesterday, as I was pretty stuffed from Tuesday's feasting.  I didn't eat anything until about 630pm.  My mood was pretty awful all day and the little bit of chocolate helped not at all.

Food:
32 ounces of coffee (french roast)
4 Tbl grass-fed half-n-half
full rack of baby-back ribs (14 bones' worth)
4 Tbl molasses-based BBQ sauce (if it matters, this is 8g carb/2Tbl)
0.7 ounces 90% cacao dark chocolate (Lindt).

Supplements:
20000 IU D3
3 grams vitamin C
6 grams DHA/EPA fish oil (from the fridge)
1200 mg gelatin
1500 mg collagen
2 tablets of Chrysin Surge
1 tablet of DHEA
0.5 grams magnesium

Posted by: leoncaruthers at 07:38 AM | Comments (3) | Add Comment
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When I wasn't drinking coffee, I was drinking iced tea.

Food:
4 slices of thick-cut bacon
6 organic brown eggs (store-bought, sadly)
4 ounces cheddar cheese
32 ounces of coffee (sumatra)
4 Tbl grass-fed half-n-half
1 quart of beef stew*
1 red bell pepper
half rack of baby-back ribs (8 bones' worth)
2 Tbl molasses-based BBQ sauce

Supplements:
20000 IU D3
3 grams vitamin C
6 grams DHA/EPA fish oil (from the fridge)
1200 mg gelatin
1500 mg collagen
2 tablets of Chrysin Surge
1 tablet of DHEA
0.5 grams magnesium

*beef stew made from
- 12 lb of bottom round roast, trimmed of all visible fat
- crushed tomatoes
- 6 ungodly hot peppers from my garden
- salt, cumin, cinnamon

Posted by: leoncaruthers at 08:43 AM | No Comments | Add Comment
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I spent most of Saturday in the car and then forgot to thaw meat for the crock pot in time to have a lunch ready for yesterday, so I ended up buying lunch from the Kroger deli.  When I did get around to cooking the thawed meat, I had slightly too much for the crock, so I fried up two slices of it as steaks.  Chewy steaks, but not awful.  I didn't eat solid food until about noon, and yesterday was a fairly small day food-wise.  I had meant to eat some of the red bell peppers I bought on sale, but wasn't hungry after the beef.

Food:
32 ounces of coffee (sumatra)
4 Tbl grass-fed half-n-half
12 ounces roast beef (unsure of cut, seemed very lean)
4 ounces Greek olives stuffed with blue cheese
12 ounces bottom round roast, trimmed and fried in
1 Tbl grass-fed butter (Kerrygold)

Supplements:
20000 IU D3
3 grams vitamin C
6 grams DHA/EPA fish oil (from the fridge)
1200 mg gelatin
1500 mg collagen
2 tablets of Chrysin Surge
1 tablet of DHEA
0.5 grams magnesium

Update: Removed cinnamon tablet that I didn't take yesterday.

Posted by: leoncaruthers at 08:02 AM | Comments (4) | Add Comment
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So yesterday was my weekly carbohydrate re-feed as I continue on The Anabolic Diet.  I still eat in a manner you could safely describe as paleo (or primal, since I don't seem to have issues from small quantities of good dairy foods).  Anyhow, here's everything I ate yesterday:

Food:
1 teaspoon of honey
1 cup of coffee
0.5 cup of orange juice
2 sweet potatoes, hand grated and fried in
1 Tbl of coconut oil
4 fresh eggs, cooked in the sweet potato hash as it finished
14 ounces of vanilla Häagen-Dazs
2 cups uncooked jasmine rice (which I cooked)
1 lb fresh chorizo sausage
0.5 cup hot salsa, Meijer Organics brand
2 cups grass-fed whole milk

Supplements:
20000 IU D3
1 gram cinnamon tablet
3 grams vitamin C
6 grams DHA/EPA fish oil (from the fridge)
1200 mg gelatin
1500 mg collagen
2 tablets of Chrysin Surge (terrestrius tribulus, an aromatase inhibitor)
1 tablet of DHEA

I missed my usual magnesium (0.5 grams) at the end of the day.  The ice cream is a sometimes food, so don't get excited.  Once or twice a month I indulge in ice cream on a high-carb day, and even then I pick the brand with the fewest ingredients.

Posted by: leoncaruthers at 07:59 AM | Comments (2) | Add Comment
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Monday (10-7-2013)
squat 135x5, 185x3, 225x2, 265 5x5
bench 95x5, 135x3, 155x2, 175 5x5
pendlay row 135x5, 155 5x5

Wednesday
deadlift 135x5, 225x3, 275x2, 315 4x5
press 65x5, 95x3, 115 4x5, 4
chin-up +45 5,5,4; +25 5,4; +0 2x5

Friday
squat 135x5, 185x3, 225 2x5
power clean 135x3, 145 5x3
bench 95x5, 135x3, 185 3x5
pendlay row 135x5, 165 3x5
tricep pressdown 150 3x8
dumbbell curl 30 3x8
dumbbell lateral raise 25 3x8

Weight (Saturday): 180 lb

Notes: TM didn't happen this week, nothing did, really.  I'm at 5 weeks with no back-off and my joints need some rest.  This is the leanest I've been at a weight of 180, but I'm still probably primed for some slimming down as Fall starts in earnest.

Posted by: leoncaruthers at 07:40 AM | No Comments | Add Comment
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Monday (9-30-2013)
squat 135x5 185x3, 225x2, 265 5x5
press 65x5, 95x3, 110 5x5
power clean 135 8x3
chin-up +25 5x5

Wednesday
squat 135x5, 185x3, 215 2x5
bench 95x5, 135x3, 175 3x5
pendlay row 135x5, 155 3x5
weighted hyperextension +25 3x10, superset with plank
plank 3x60s, superset with weighted hypers

Friday
squat 135x5, 185x2, 225x2, 265x2, 305x3
press 65x5, 95x2, 105x2, 120x2, 135 f,f
push press 140x3
power clean 135x5, 155 f,f
dumbbell curl 30 3x8
tricep pushdown (straight bar) 150 3x8
lateral raises 25 3x8

Weight (Friday): 179 lb

Notes: Other than PCs on Monday rather than deads, this is basically a TM week, with a good start and middle and an utter failure at the end.  The 305 squat was supposed to be a 5RM test, and I couldn't do 4, and I could not press 135 past an inch or so above my head.  This makes 4 consistent weeks of full-body workouts in a row.  Going to do one more then take a backoff week, I think.

Posted by: leoncaruthers at 10:40 AM | Comments (1) | Add Comment
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Monday (9-23-2013)
squat 135x5, 185x3, 235x2, 280 3x5
press 65x5, 95x3, 115 3x5
power clean 145 5x3
chin-up +45 3x5
pull-up 5

Friday
squat 135x5, 185x3, 245x2, 285 3x5
bench 95x5, 135x3, 175x2, 205 3x5
deadlift 135x5, 225x3, 315x2, 355 2x3
pendlay row 135x5, 185 3x5
close-grip cable-row 130x10

Weight (Saturday): 177 lb

Notes: Had to skip Wednesday for a day-long meeting.  Feeling some lower-back soreness today, might squat lighter this week and try to concentrate on glute activation.

Posted by: leoncaruthers at 08:21 AM | No Comments | Add Comment
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Monday (9-16-2013)
squat 135x5, 185x3, 225x2, 270 3x5
press 65x5, 95x3, 110 3x5
power clean 140 5x3
chin-up +45 3x5
pull-up 5
tricep pushdown 140 3x8

Wednesday
squat 135x5, 185x3, 235x2, 275 3x5
bench 95x5, 135x3, 165x2, 200 3x5
deadlift 135x5, 225x3, 315x2, 345 2x3
pendlay row 135x5, 180 3x5

Friday
Sick.

Weight (Saturday): 175 # (after 2 days of dehydrating stomach distress)

Notes:  Everything was fine until the diarrhea started on Thursday.

Posted by: leoncaruthers at 08:40 AM | No Comments | Add Comment
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Monday (9-9-2013)
squat 135x5, 185x5, 225x2, 255 5x5
bench 95x5, 135x5, 205x5, 195x5,4, 185x5, 175x5
pendlay row 135x5, 185 5x5, 135x5

Wednesday
squat 135x5, 183x3, 225x2, 260 5x5
press 65x5, 95x3, 115x5, 105 3x5,4
deadlift 135x5, 225x3, 275x2, 335x5
chin-up +45 3x5, +0 2x3

Friday
squat 135x5, 185x3, 225x2, 265 3x5
bench 95x5, 135x3, 165x2, 195 3x5
pendlay row 135x5, 175 3x5
power clean 135 5x3

Weight (Saturday): 176 lb

Notes: I was curious where I'd stand with a 5x5/3x5 squat-based workout.  Might do this again for awhile with some slow progression and see what it gets me.

Posted by: leoncaruthers at 08:38 AM | No Comments | Add Comment
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