Workout log, 5/3/1, c4w2

Monday (4-1-2013)
press warmup 55x5, 75x5, 85x3
press working 95x3, 110x3, 125x5
push press 125 3x3
bench press 95x5, 155 5x8
iso-lateral pulldown 45x5, 90 5x10
chinup 5
tricep pressdown (v-bar) 140 3x10
hammer curl 30 3x10

Tuesday
deadlift warmup 165x5, 205x5, 265x3
deadlift working 285x3, 325x3, 365x4, 2
squat 135x5, 185 5x10
hanging leg raise 5x15

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 165x3, 190x3, 210x4, 2, 1
press 85 5x10
dumbbell row 90 5x10
tricep pressdown (straight bar) 140 3x10
dumbbell curl 30 10, 8, 8
EZ-curl 50x12

Friday
squat warmup 135x5, 165x5, 195x3
squat working 225x3, 255x3, 290x5, 2, 1
deadlift 135x5, 225x3, 265 8x5
calf press 585 5x10

Weight (today): 174 lb

Notes:  Weight up a few pounds as I find my ground with the Anabolic Diet protocol, but I feel pretty good and I exceeded all of my targets by at least 1 rep.  1s week starts today.

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Workout log, 5/3/1, c4w1

Monday (3-25-2013)
press warmup 55x5, 75x5, 85x3
press working 95x5, 105x5, 115x6
push press 115 3x3
bench 145 4x10, 8, 2
chinup 10, 8, 7, 6, 6, 5, 5, 5
tricep pressdown (v-bar) 130 3x10
EZ-curl 60 4x8

Tuesday
deadlift warmup 165x5, 205x5, 245x3
deadlift working 265x5, 305x5, 345x6, 2
squat 135x5, 185 5x10, 135x5
hanging leg raise 5x15

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 155x5, 175x5, 200x5, 2, 2
press 85 3x10, 9, 8
push press (gap) 85 1, 2
iso-lateral row 102 5x10
close-grip cable row 120x10
tricep pressdown (straight bar) 140 3x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 165x5, 195x3
squat working 210x5, 240x5, 275x6
deadlift 135x5, 225x3, 265 8x5
leg curl 100 5x10
calf press 585 5x10

Weight (Saturday): 171 lb

Notes: Belatedly realized that I somehow ended up with week 1 giving my lighter press and bench numbers than I should have had for this cycle.  Week 3 still looks correct, so I'll just stay with it.  Bench numbers would have been better but I slept about 4 hours the night prior.

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Workout log, 5/3/1, c3w4

Monday (3-18-2013)
power clean 95 2x3, 115x3, 135 8x3
push press 95 2x3, 115 8x3
kettlebell swing 60 8x10

Wednesday
squat 135x5, 175x3, 205 5x5
bench 95x5, 135x3, 165 5x5
dumbbell row 75 5x10

Friday
deadlift 135x5, 225x5, 275 4x5
press 65x5, 95x5, 105 5x5
chin-up 12, 8, 6, 6, 6

Weight (today): 170 lb

Notes: Backoff week before I start cycle 4.  I'm planning to swap assistance sets as per the BBBC for this cycle, primarily because it feels like my presses would benefit from more frequency.  My 0-carb stretch also ends in a few hours when I start about 24 hours of carb-up for the week ahead, per Anabolic Diet.  It's been 10 days since my last actual carb intake, so I'm likely going to gain 3-5 lb before tomorrow morning.  Given that, I'm moving my weigh-ins to Friday or Saturday morning so I'm weighing me and not all the water my glycogen will need.

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Workout log, 5/3/1, c3w3

Monday (3-11-2013)
press warmup 55x5, 75x5, 85x3
press working 105x5, 120x3, 130 f, f
push press 130 3x3
press accessory 80 5x10
chinup 10, 10, 9, 7, 6, 6
tricep pushdown (v-bar) 130 5x10
hammer curl 35 5x8

Tuesday
deadlift warmup 165x5, 205x5, 235x3
deadlift working 295x5, 335x3, 375x2
deadlift accessory 265 8x5
hanging leg raise 5x15

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 175x5, 200x3, 220x2, 1
bench accessory 135 5x10
dumbbell row 90 5x10
tricep pushdown (straight-bar) 140 3x10
dumbbell curl 30 2x8, 25 2x8

Friday
squat warmup 135x5, 155x5, 185x3
squat working 235x5, 265x3, 295x3, 2
squat accessory 175 5x10
leg curl 120 2x10, 110 2x10, 100x10
donkey calf raise 400 3x20

Weight (today): 171 lb

Notes: Monday sucked, rest of the week wasn't too bad.  I think I need more frequency on presses, so I might swap accessory work in the next cycle per the BBBC layout.  Dropped post-workout carbs and IF after Tuesday, going VLC this week until this Saturday.  Switching from IF/LeanGains protocol to Di Pasquale's Anabolic Diet, mostly because I think the constant morning fasts might be too much stress, and PWO carbs were giving me afternoon brain-fog (not too mention doing frackall for my gainz).  I also quit tracking my food entirely.  I've been tracking meticulously for about 6 months, and it's gained me literally nothing measurable.  I'm 2# heavier and my lifts are worse than they were 6 months ago.  Oh, and I was totally neurotic about food all through the holidays, which was fun.

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Workout log, 5/3/1, c3w2

Monday (3-4-2013)
press warmup 55x5, 75x5, 85x3
press working 95x3, 110x3, 125x3
push press 125 3x3
press accessory 80 5x10
chinup 10, 10, 8, 8, 7, 4
tricep pressdown (v-bar) 140 3x10
hammer curl 35 4x8

Tuesday
deadlift warmup 165x5, 205x5, 235x3
deadlift working 275x3, 315x3, 355x4
deadlift accessory 245 8x5
hanging leg raise 5x15

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 165x3, 185x3, 210x4, 2, 1
bench accessory 135 5x10
dumbbell row 90 5x10
tricep pressdown (straight bar) 140 3x10
dumbbell curl 30 2x8, 25 2x8

Friday
squat warmup 135x5, 155x5, 185x3
squat working 215x3, 250x3, 280x4, 2, 1
squat accessory 175 5x10
leg curl 110 3x10, 100 2x10
calf press 225x10, 585 5x10

Weight (today): 172 lb

Notes: Decent week.  Monday was tougher than I wanted it to be, thinking of tinkering with my Sunday/Monday morning macros to try and make sure I'm not starting the week glycogen depleted.

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I have a new farmer hero

Henri de Laulanié.

Norman Borlaug did some great work, but the result of his tinkering was less-nutritious, high-yield wheat that hasn't stopped causing health problems compounded with a series of unsustainable farming practices for it.  Henri didn't even have to breed the rice for traits, just work with it and experiment.  Norman could have done the same thing.  Anyone could have, really.

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Workout log, 5/3/1, c3w1

Monday (2-25-2013)
press warmup 55x5, 65x5, 80x3
press working 95x5, 105x5, 120x5, 1
push press 120 3x3
press accessory 80 4x10, 8, 2
chinup +45 2x5, +25 2x5, +0 3x5
tricep pressdown (v-bar) 140 3x10
hammer curl 35 4x8

Tuesday
deadlift warmup 155x5, 205x5, 235x3
deadlift working 255x5, 295x5, 335x6, 2
deadlift accessory 225 8x5
hanging leg raise 5x15

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 165x5, 180x5, 200x5, 2, 2
bench accessory 135 3x10, 125 2x10
dumbbell row 90 5x10
tricep pressdown (straight bar) 140 3x10
dumbbell curl 30 2x8, 25 2x8

Friday
squat warmup 135x5, 155x5, 185x3
squat working 205x5, 235x5, 265x7
squat accessory 175 5x10
leg curl 100 5x10
calf press 585 5x10

Weight (today): 172 lb

Notes:  Decent week.  Presses were not great, but I didn't miss any.  Lower-body lifts appear on track.

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Workout log, 5/3/1, c2w4

Monday (2-18-2013)
power clean 95 3x3, 115 2x3, 135 3x3, 145 3x3, 155 2x1
push press 115 3x3, 125 3x3, 135 1x3
chinup 12, 9, 6, 5, 5

Wednesday
press 55 2x5, 65 2x5, 85 2x5
deadlift 155 2x5, 190 2x5, 230 2x5
chinup 12, 9, 7, 5, 5
plank 3x30s

Friday
bench 95 2x5, 115 2x5, 135 2x5
dumbbell row 65 3x10
squat 135 2x5, 155 2x5, 185 2x5
donkey calf raise 400 3x20

Weight (today): 169 lb

Notes: Backoff week, so I compressed the 5/3/1 days and added a Monday dynamic effort day.  Caught my second 155# power clean a little wrong on Monday and tweaked my right forearm a little.  Seems mostly better today unless I'm gripping something wide like the top of my food jar.

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Workout log, 5/3/1, c2w3

Monday (2-11-2013)
press warmup 55x5, 65x5, 80x3
press working 100x5, 115x3, 125x3
push press 125 3x3
press accessory 75 5x10
chinup +45 2x5, +25 2x5, +0 3x5
tricep pressdown (v-bar) 140 3x10
hammer curl 35 4x8

Tuesday
deadlift warmup 155x5, 190x5, 230x3
deadlift working 290x5, 325x3, 365x3, 1
weighted hyperextensions 45 5x10
knees-to-elbows 10, 10, 8
hanging leg raise 2x15

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 175x5, 195x3, 215x2, 2, 1
bench accessory 125 5x10
dumbbell row 85 5x10
tricep pressdown (straight bar) 140 3x10
dumbbell curl 30 2x8, 25 2x8

Friday
squat warmup 125x5, 155x5, 185x3
squat working 225x5, 255x3, 285x3, 2, 1
squat accessory 175 5x10
leg curl 100 5x10
calf press 585 5x10

Weight (today): 170 lb

Notes:  Decent close to cycle 2.  Backoff week to follow, then on to cycle 3.

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Workout log, 5/3/1, c2w2

Monday (2-4-2013)
press warmup 55x5, 65x5, 80x3
press working 95x3, 105x3, 120x5
push press 120 3x3
press accessory 75 5x10
chinup +45 2x5, +25 2x5, +0 3x5
tricep pressdown (v-bar) 130 3x10
hammer curl 35 4x8

Tuesday
deadlift warmup 155x5, 190x5, 230x3
deadlift working 270x3, 305x3, 345x6, 1
weighted hyperextensions 45 5x10
knees-to-elbows 10, 10, 8
hanging leg raise 2x15

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 165x3, 185x3, 205x4, 2
bench accessory 125 5x10
dumbbell row 85 5x10
tricep pressdown (straight bar) 130 3x10
dumbbell curl 25 4x8

Friday
squat warmup 125x5, 155x5, 185x3
squat working 210x3, 240x3, 270x5, 2
squat accessory 155 5x10
leg curl 100 5x10

Weight (today): 169 lb

Notes:  Good week, no misses, dropped 1#.

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Workout log, 5/3/1, c2w1

Monday (1-28-2013)
press warmup 55x5, 65x5, 80x3
press working 85x5, 95x5, 115x6, 1
press accessory 75 5x10
chinup +45 2x5, +25 2x5, +0 3x5
tricep pressdown (v-bar) 130 3x10, 110x10, 90x10
hammer curl 30 4x8, 25x8, 20x8

Tuesday
deadlift warmup 155x5, 190x5, 230x3
deadlift working 250x5, 290x5, 325x6, 2
weighted hyperextensions 45 5x10
hanging leg raise 5x15

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 155x5, 175x5, 195x6, 2
bench accessory 125 5x10
dumbbell row 85 5x10
tricep pressdown (straight bar) 130 3x10, 110 2x10
dumbbell curl 25 3x8, 20 2x8

Friday
squat warmup 125x5, 155x5, 185x3
squat working 195x5, 225x5, 255x7, 1
squat accessory 155 5x10
calf press 495 5x10
leg curl 90 5x10

Weight (today): 170 lb

Notes: Not an awful week.  Press and bench still feel laggy.  Solid on diet (3400 kcal, HCLF on training days, <2000 LCHF on rest days, >170g protein all days), body comp appears good, might actually be adding some arm/shoulder mass.

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Workout log, 5/3/1, c1w3

 Monday (1-21-2013)
press warmup 55x5, 65x5, 80x3
press working 85x5, 105x3, 115x5
press accessory 65 5x10
chinup +25 2x6, 3x5
tricep pressdown (v-bar) 120 3x10
hammer curl 35 3x8

Tuesday
deadlift warmup 155x5, 185x5, 225x3
deadlift working 280x5, 315x3, 355x4, 1
weighted hyperextensions 45 5x10
toes-to-bar 5x10

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 165x5, 185x3; 210 2, 1, 1
bench accessory 115 5x10
dumbbell row 85 5x10
tricep pressdown (straight bar) 120 3x10, 100 2x12
dumbbell curl 25 10, 2x8; 20 2x8

Friday
squat warmup 115x5, 145x5, 185x3
squat working 215x5, 245x3; 275x4, 1
squat accessory 145 5x10
leg curl 90 3x10, 80 2x10
calf press 495 5x10

Weight (today): 169 lb

Notes:  Monday was disappointing, actual target was 1+ @125#, and I failed twice.  Rest of the week went okay.  Skipping de-load week and starting straight into cycle 2 this week.

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Workout log, 5/3/1, c1w2

Monday (1-14-2013)
press warmup 55x5, 65x5, 80x3
press working 95x5, 105x3, 115x5
press accessory 65 5x10
chinup 12, 7, 6, 5, 5, 5, 5, 5
tricep pressdown (v-bar) 110 3x10
hammer curl 30 3x10

Tuesday
deadlift warmup 155x5, 185x5, 225x3
deadlift working 260x3, 300x3, 335x5
weighted hyperextensions 25 5x10
toes-to-bar 4x10, 8

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 155x3, 175x3; 200 3, 3, 2
bench accessory 115 5x10
dumbbell row 85 5x10
tricep pressdown (straight bar) 120 3x10
dumbbell curl 25 3x8

Friday
squat warmup 115x5, 145x5, 185x3
squat working 200x3, 230x3, 260x7
squat accessory 145 5x10
leg curl 100 3x10, 90 2x8
calf press 400 95x10, 135x10, 225x10, 315x10, 405x10, 495x10, 585 2x8, 495x10, 405x10, 315x10, 225x10, 135x10

Weight (today): 169 lb

Notes: Much better than last week, although I had trouble feeling confident for Thursday's bench presses, and that held me back.  The triple was one set, then I racked it and adjusted my shoulders for the first double.  The second double was 2 minutes later.  I'd feel wrong counting the first two sets as a single set, so I didn't.

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Workout log, 5/3/1, c1w1

Monday (1-7-2013)
press warmup 55x5, 65x5, 80x3
press working 85x5, 95x5, 110x8
press accessory 65 5x10
chinup 12, 8, 6, 5, 5, 5, 5, 4
hammer curl 30 3x8
tricep pressdown (v-bar) 150x10, 120 2x10

Tuesday
deadlift warmup 155x5, 185x5, 225x3
deadlift working 240x5, 280x5, 315x6
weighted hyperextensions 45 5x10
toes-to-bar 4x10

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 145x5, 165x5, 185x6, 2
bench accessory 115 5x10
dumbbell row 80 5x10
tricep pressdown (straight bar) 100 3x10
dumbbell curl 25 3x10

Friday
squat warmup 115x5, 145x5, 175x3
squat working 195x5, 215x5, 245x7
squat accessory 145 5x10
leg curl 100 3x10, 90 2x8
donkey calf raise 400 4x15

Weight (today): 170 lb

Notes: Very tough week after my extended break from training.  Looks like I lost a fair bit of strength in the bench press, and some endurance in the deadlift.  Still sore from Friday's squats.

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Saved for later

Podcast for work today

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Rest week

Took the week off from the gym.  Too much trouble trying to juggle holiday work schedule, holidays themselves, and time with the barbell.  I'll be taking this week off as well.  I'd planned to just take this week off, but an extended break won't kill me, and I've got a pretty bad cold right now in any event.

Weight (today): 168 lb

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Workout log, RPT split, week 1

Monday (12-17-2012)
deadlift warmup 135x10, 225x3, 315x2
deadlift working 365 2x2, 1, 1; 315x6, 275x6
chin-up +25 5x5, +0x5

Wednesday
bench warmup 95x10, 135x3, 185x2
bench working 215 3, 2, 2; 190x6, 165x8, 155 2x8, 135 2x10

Friday
squat warmup 135x10, 225x3, 265x2
squat working 295 2x3, 265x6, 225x8, 185x10, 155x10, 135x10
donkey calf raise 400 4x15

Weight (today): 172 lb

Notes: Not a bad week.  Went with a split because I knew I'd be short on time, and I wanted to see where my lifts are before I take a week off in January and consider changing the program.  Weight's up a little, but I'm going to blame that on a gluten and sugar dose over the weekend that I couldn't avoid without being very rude.  Hopefully I'll recover by the new year.

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Workout log, full-body RPT week 4

Monday (12-10-2012)
deadlift warmup 135x10, 225x3, 315x2
deadlift working 355x4; 315x6, 275x8
press warmup 65x10, 95x3, 105x2
press working 125x4, 115x5, 105x6, 95x6
chinup +25 3x5, +25 2x4, +0x5

Wednesday
squat warmup 135x10, 225x3, 255x2
squat working 285x4, 255x6, 225x8
bench warmup 95x10, 135x3, 185x2
bench working 215x3, 205x3, 190x6, 165x8
dumbbell row 90 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Friday
kettlebell swing 60 4x15
power clean 95 2x3, 135x3, 145 5x3
push press 95 2x3, 115x3, 130 5x3

Weight (Today): 169 lb

Notes:  Good week in the gym, dropped some pounds over the weekend.  Going to do a split routine this week and next then take a break for the first week of the new year so I miss the resolutioneers.

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Workout log, full-body RPT week 3

Monday (12-3-2012)
deadlift warmup 135x10, 225x3, 315x2
deadlift working 345x4; 325x6, 285x8
press warmup 65x10, 95x3, 105x2
press working 130x1, 125x3, 115x5, 105x6, 95x8
chinup +60x3, +45x4,3, +25 2x5, +0x5

Wednesday
squat warmup 135x10, 225x3, 245x2
squat working 275x6, 245x8, 205x10
bench warmup 95x10, 135x3, 185x2
bench working 210x3, 210x2, 180x6, 160x8
dumbbell row 90 3x8, 6

Friday
power clean 95x3, 135x3, 145x3, 3, 1; 135 5x3
push press 65x3, 95x3, 115x3, 135x3, 125 5x3
barbell shrug 185x10, 205 3x10

Weight (Today): 172 lb

Notes:  So-so week in the gym.  Three holiday dinners so far with no upward movement on weight.

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Workout log, full-body RPT week 2

Monday (11-26-2012)
deadlift warmup 135x10, 225x3, 315x2
deadlift working 365x4; 325x6, 285x8
press warmup 45x10, 95x3, 105x2
press working 125x4, 110x6, 100x6,3
chinup +60x3, +45x5,4, +25x5, +0x6

Wednesday
squat warmup 135x10, 225x3, 245x2
squat working 295x3, 265x6, 235x8
bench warmup 95x10, 135x3, 185x2
bench working 210x4, 180x6, 160x8
dumbbell row 90 2x10, 2x8

Friday
power clean 95x3, 135x3, 155x3, 3, 2; 135 3x3
push press 95x3, 115x3, 130 5x3
farmer's walk 80 6x50'
KB swing 60 4x15

Weight (Today): 172 lb

Notes:  Good week in the gym, up a pound on the scale, but it's not showing around my waist.

Posted by: leoncaruthers at 02:39 PM | No Comments | Add Comment
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