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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