November 26, 2012

Workout log, full-body RPT week 1

Monday (11-19-2012)
deadlift warmup 135x10, 225x3, 315x2
deadlift working 365x3,1; 325x6, 285x8
press warmup 45x10, 95x3, 105x2
press working 125x4, 105x6, 95x8
chinup +60x3, +45x4,5, +25x5,4, +0x5

Wednesday
squat warmup 135x10, 225x3, 245x2
squat working 285x6, 255x8, 225x10
bench warmup 95x10, 135x3, 185x2
bench working 210x4, 190x6, 170x8, 155x8
dumbbell row 100 5x6

Friday
power clean 95x3, 115x3, 145 5x3
push press 95x3, 115x3, 125 5x3
farmer's walk 60 4x100'

Weight (Today): 171 lb

Notes:  Decent week, managed to drop some weight over the weekend after Thanksgiving.  Tinkering with rep ranges for presses, might just go ahead and do the same thing for squats this week.

Posted by: leoncaruthers at 09:26 AM | No Comments | Add Comment
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November 19, 2012

Workout log, backoff week

Monday (11-12-2012)
deadlift warmup 135x10, 225x5
deadlift working 275 4x5
press warmup 45x10, 65x5, 95x5
press working 115 4x5
chinup +45 2x5,  +0x8,6

Wednesday
squat warmup 135x10, 185x3
squat working 245 4x5
bench warmup 95x10, 135x3
bench working 185 4x5
dumbbell row 70 4x10

Friday
power clean to push press 95 3x3, 115 10x3
farmer's walk 80 6x50'

Weight (Today): 173 lb

Notes: Backoff week.  Ate ad libitum but low carb all week, which seemed to help with my SAD and the hunger issues I've been having lately.  Not sure how careful I can be this week, since I've got two Thanksgiving dinners to eat.

Posted by: leoncaruthers at 10:00 AM | No Comments | Add Comment
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November 13, 2012

Workout log, RPT, week 5

Monday (11-5-2012)
deadlift warmup 135x10, 225x3, 315x2
deadlift working 355x4, 315x6, 285x8
chinup +45x5; +25x6,5; +0x7,5

Wednesday
bench warmup 95x10, 135x3, 185x2
bench working 205x5,3; 185x8; 165x9, 3
press 75 3x10, 65 10

Friday
squat warmup 135x10, 225x3, 245x2
squat working 285x6; 255x5,3; 225x10; 185x10; 165x10; 135x10
donkey calf raise 400 4x15

Weight (Today): 171 lb

Notes:
Back down one pound (noise?).  Tough week in the gym.  Managed to hit most targets, but feeling really, really tired.  Taking a light week this week to recover a bit.

Posted by: leoncaruthers at 05:12 PM | No Comments | Add Comment
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November 07, 2012

Election Results

America lost.

Posted by: leoncaruthers at 12:35 PM | No Comments | Add Comment
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November 05, 2012

Workout log, RPT, week 4

 Monday (10-29-2012)
deadlift warmup 135x10, 225x3, 315x2
deadlift working 355x3, 315x6, 285x8
chinup +45x5; +25x6,4; +0x5,4

Wednesday
bench warmup 95x10, 135x3, 185x2
bench working 205x5,2; 185x8; 165x10
press 75 12, 10, 8

Friday
squat warmup 135x10, 225x3, 245x2
squat working 285x6, 255x8, 225x10, 195x10, 165x10

Weight (Today): 172 lb

Notes:  Put a few pounds back on, not happy about that.  I can only partially blame my experiments with almond-based quick bread.  Truth is I've just been ravenous lately, and not much seems to help.

Posted by: leoncaruthers at 09:57 AM | No Comments | Add Comment
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November 03, 2012

Pumpkin Almond Honey Butter Muffins

  • 16-oz. jar creamy almond butter
  • 8 oz unsalted butter, softened
  • 4 tablespoons raw honey
  • 29 oz canned pumpkin
  • 8.8 oz shredded coconut, unsweetened
  • 6 eggs
  • 2 teaspoons baking power
  • 1 teaspoon salt
  • 1 tablespoon pumpkin pie spice
  • 1 teaspoon cinnamon
  • ¾ cup warm water

Tried this as an experiment, baked in large muffin tins at 325F for 60 minutes.  They came out okay, but slightly underbaked in the centers.  If I do them again, I'll probably double the water and baking powder.  I think it was a little too try and doughy to get much rise.

Posted by: leoncaruthers at 11:28 AM | No Comments | Add Comment
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