December 31, 2012

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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December 24, 2012

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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December 17, 2012

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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December 10, 2012

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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December 03, 2012

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.

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