Monday (12-23-2013)
deadlift 135x5, 225x3, 315x2, 365x4, 325x6, 285x8
press 65x5, 95x3, 115x2, 130x4, 120x5, 100x7
chin-up +45 2x5, +45x4, +0 2x5
barbell shrug 245x6, 225 2x6
tricep pressdown 170 3x6
dumbbell curl 35 3x6

Thursday
squat 135x5, 185x3, 235x2; 275x5,3,2
bench 95x5, 135x3, 185x2, 205x5,3,2
dumbbell row 100 3x6
lateral raise 30 3x6
rope pressdowns 130 3x6
hammer curl 45 3x6
machine calf press 765 3x6

Friday
power clean 135 8x3
push press 125 8x3
farmer's walk 60 4x100'
hanging knee raise 2x10
dragon flag 2x10

Weight (today): 182 lb

Notes: Had to do W/F workouts back to back, so Friday was light and long rather than short and heavy.

2014 Goals: B/D/S/P goals of 250#, 435#, 345#, 150#.

Posted by: leoncaruthers at 11:03 AM | No Comments | Add Comment
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This was supposed to be a lifting week.  It wasn't.  Snow shoveling, holiday stuff.  Blah.

Weight (today): 181 lb

Posted by: leoncaruthers at 11:42 AM | No Comments | Add Comment
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Monday (12-9-2013)
deadlift 135x5, 225x3, 315x2, 355x4, 315x6, 275x8
press 65x5, 95x3, 102x2, 125x4, 115x6, 95x8
chin-up +25 5x5
barbell shrug 225 3x6
tricep pushdown 160 3x6
dumbbell bicep curl 40x6, 35x6, 30x6

Wednesday
squat 135x5, 185x3, 235x2, 275x4, 245x6, 215x8
bench 95x5, 135x3, 185x2, 210x4, 190x6, 170x8
pendlay row 135x5, 185 3x5
tricep rope pushdown 120 3x6
lateral raise 30 3x6
hammer curl 40 3x6
barbell shrug 135x5, 205 3x6

Friday
power clean 135 2x3, 155x3, 145 4x3
push press 115x3, 135 4x3, 135x2
pull-up 2x8, 6
dips +25 3x8
EZ curl 70 3x8
machine calf press 675 3x8
plank 3x60s

Weight (Sunday): 181 lb

Notes:  Good week back in the gym after a little rest.  Between the 5 hours of shoveling over the weekend and some field work yesterday, I haven't made it in to lift yet this week.

Posted by: leoncaruthers at 09:45 AM | No Comments | Add Comment
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Monday (11-25-2013)
deadlift 135x5, 225x3, 315x2, 375x4, 325x6, 285x8
press 65x5, 95x3, 105x2, 125x5,1, 110x8, 90x10
chin-up +45 3x5, +0 2x5

Wednesday
squat 135x5, 185x3, 235x2, 255 3x8
bench 95x5, 135x3, 185x2, 220x3,2, 195x6, 175x8
dumbbell row 100 3x6

Friday
power clean 135 2x3, 155 5x3
push press 115x3, 140 5x3
pull-up 3x8
farmer's walk 80 4x50'
tricep pressdown 150 3x8
hammer curl 35 3x8

Weight (Sunday): 184 lb

Notes:  Thanksgiving didn't do this, post-TG revelry did.  I was 181# on Black Friday.  Rest week this week while I ponder what I need to be doing in the gym and putting on my plate.

Posted by: leoncaruthers at 09:39 AM | No Comments | Add Comment
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