Monday (1-20-2014)
deadlift 135x5, 225x3, 315x2, 355x4, 315x6, 275x8
press 65x5, 95x3, 110x2, 125x4, 110x6, 95x8
chin-up +45 2x5, +25 2x5, +0 2x5
tricep pressdown 150 3x8
dumbbell curl 30 3x8
lateral raise 25 3x8

Wednesday
squat 135x5, 185x3, 245x2, 285x4, 250x6, 225x8
bench 95x5, 135x3, 185x2, 210x4, 185x6, 165x8
one-arm dumbbell row 100 4x7
tricep pressdown (v-bar) 150 3x8
hammer curl 45 3x8
barbell shrug 135x5, 225x5, 205x6,6,5
plank 120s

Friday
power clean 135 2x3, 155x3,2, 145 2x3, 150 3x3
push press 115 2x3, 140 5x3
pull-up 4x6
hanging leg raise (dip station) 25, 25, 16
farmer's walk 60 4x100'

Saturday

Posted by: leoncaruthers at 09:49 AM | No Comments | Add Comment
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Rested the prior week (1-6 to 1-12)

Monday (1-13-2014)
deadlift 135x5, 225x3, 315x2; 335 2x5, 2x3
press 65x5, 95x3, 105x2; 115 3x5, 115x4
chin-up +45 3x5, +0 2x5
plank 120s

Wednesday
squat 135x5, 185x3, 235x2, 275x4, 245x6, 225x8
bench 95x5, 135x3, 185x2, 205x4, 185x6, 165x8
dumbbell row 100 4x6
tricep pressdown 160 4x6
hammer curl 45 4x6
barbell shrug 135x6, 215 3x6

Friday
power clean 135 2x3, 145 5x3
push press 115 2x3, 135 5x3
farmer's walk 80 25', 75', 50'
pull-up 3x6
dumbbell curl 30 3x8
rope pressdowns 140 3x6
lateral raise 20 3x8

Saturday
Treadmill walk, 60# weighted vest, 1.91 miles, 46:37 m, incline between 6 and 11, AHR 133

Weight (today): 181 lb

Notes: Winter temps continue to make me just want to hibernate, so I'm making a conscious effort to get to bed between 930 and 10pm.  Going to try and make this another 3 lifting days plus cardio/conditioning on Saturday.  Back on AD, carbed-up between 2pm Saturday and 9am Sunday.  Also, I am never eating Bob Evans' sausage again.  It's an absolute 1-1 between me eating it and me getting indigestion and heartburn.

Posted by: leoncaruthers at 09:57 AM | No Comments | Add Comment
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Monday (12-30-2013)
deadlift 135x5, 225x3, 315x2; 365 3, 3, 2, 1
press 65x5, 95x3, 115x2; 130 3, 3, 2
chin-up +45 3x5, +0 2x5
barbell shrug 205 3x10
tricep pushdown 170 3x6
dumbbell curl 35 3x6

Tuesday
squat 135x5, 185x3, 245x2, 285x4, 255x6, 225x8
bench 95x5, 135x3, 185x2, 215 2x3, 195x6, 175x7, 175x3
dumbbell row 100 3x6
tricep kickback 45 3x6
hammer curl 45 3x6
lateral raise 30 3x6

Friday (1-3-2014)
power clean 135 2x3, 145 5x3
push press 115 2x3, 135 5x3
farmer's walk 60 4x100'
dragon flag 3x15
calf press 765 3x8
rope pressdowns 130 3x6
ez curl 60 3x8

Weight (today): 182 lb

Notes: Bitter, bitter cold is making me feel like hibernating.  Might take the week off and go back Monday with some better energy.

Posted by: leoncaruthers at 12:48 PM | No Comments | Add Comment
Post contains 133 words, total size 1 kb.