August 30, 2010

Training Log, week 13

Tuesday: (8-24-2010):
squat 195 lb 5x5
bench 165 lb 5x5
barbell row 155 5x5
push-ups 36, 18, 16
hanging leg raise 15, 15, 15

Wednesday:
Incline treadmill (before dinner) 60m

Thursday:
Elliptical (before lunch) 30m, (before dinner) 30m

Friday:
squat 195 lb 5x5
overhead press 95 lb 5x5
deadlift 245 lb 2x5
pull-ups 8, 5, 5, 5, 6, 3
prone bridges 50s, 50s, 50s
tricep press-down 150x5, 160x5, 170x5

Weight (Saturday): 190

Notes:  No movement on weight yet, but I've recovered from a pretty bad cheat day last Sunday.

Posted by: leoncaruthers at 09:04 AM | No Comments | Add Comment
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August 23, 2010

Training Log, week 12, (rest week)

Tuesday (8-17-2010):
squat 220 lb 5x5
overhead press 110 lb 5, 5, 5, 3(f), 1(f)
overhead press 95 lb 6, 6
deadlift 240 lb 1x5
chin-ups 10, 6, 5, 7
prone bridges 50s, 50s, 50s

Weight (Friday): 190 lb
Notes: This ended up being my rest week after meetings and an emergency vet visit curtailed trips to the gym. I feel like the last few months have done me pretty well for increasing my strength, and I've got a great deal more muscle - and denser muscle, at that - so now is probably a good time to try and get lean.

My plan for that is to pare back my strength training to 2 days/week, and add 2-4 cardio sessions (ugh) each week, along with some dietary restriction on non-strength days. I'll also be deloading squat, bench press, and overhead press by ~10% so I can work more on my form now that I've seen the Starting Strength DVD.  I'll also be adding weight more slowly, 5 lb every other time I hit the exercise.  The point right now is to maintain muscle while cutting fat, not to add muscle, so aggressively increasing my loads wouldn't make a lot of sense (and would only make me hungrier).  I'm hoping to drop about 10-15 pounds before I start bulking/building again.

Posted by: leoncaruthers at 08:57 AM | No Comments | Add Comment
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August 16, 2010

Training Log, week 11

Monday (8-9-2010):
squat 205 lb 5x5
bench 175 lb 5x5
barbell row 165 5x5
dips 26, 16, 12
hanging leg raise 15, 15, 15

Wednesday:
squat 210 lb 5x5
overhead press 105 lb 5x5
deadlift 235 lb 1x5
pull-ups 10, 7, 5, 7
prone bridges 50s, 50s, 50s

Friday:
squat 215 lb 5x5
bench 180 lb 5x5
barbell row 170 lb 5x5
push-ups 30, 20, 20
hanging leg raise 15, 15, 15

Weight (Friday): 191 lb

Notes: Another good week, though rests are going very long (2+ minutes) so I can handle the weight.  I was a little surprised that I didn't stall on Friday's squats.  I'm planning to go one more week, then take a week off to rest.  I need to change things up a bit after that, but I've not yet decided in which direction to take my training.

Posted by: leoncaruthers at 09:05 AM | No Comments | Add Comment
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August 07, 2010

Training log, week 10

Monday:
squat 190 lb 5x5
overhead press 95 lb 5x5
deadlift 225 lb 1x5
pull-ups 10, 5, 5, 7
prone bridges 45s, 45s, 45s

Wednesday:
squat 195 lb 5x5
bench 170lb 5x5
barbell row 160lb 5x5
push-ups 32, 20, 18
hanging leg raise 15, 15, 15

Friday:
squat 200lb 5x5
overhead press 100 lb 5x5
deadlift 230 lb 1x5
chin-ups 11, 6, 5, 7
prone bridges 45s, 45s, 45s

Weight (Friday): 190 lb

Notes: Pretty good week.  Hit all my targets, minimal soreness and joint pain.  I feel like I'm eating a lot more lately, but my weight's staying pretty steady.  I'm definitely adding muscle mass, and gaining some abdominal definition.  I should probably do a waist measurement soon.

Posted by: leoncaruthers at 03:02 PM | No Comments | Add Comment
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