February 24, 2014

Workout log: Volume, Frequency, Intensity

Monday (2-17-2014)
deadlift 135x5, 225x3, 255 4x10
press 65x5, 85x3, 95 2x10, 85x10,8,4
chin-up 11, 8, 5, 5, 5, 5, 1
tricep pushdown 140 4x10
dumbbell curl 25 4x10
lateral raise 20 4x10

Tuesday
squat 135x5, 175x2, 205 4x10
bench 95x5, 135x2, 165 2x10,6, 145x8,6
dumbbell row 80 4x10
tricep pushdown (V) 140 4x10
hammer curl 35 4x10
dumbbell shrug 65 4x10
plank 2x60s

Wednesday
power clean 115 2x3, 145 5x3
push press 115 2x3, 135 5x3
pull-up 5x6, 2x5
tricep kickbacks 50 3x8
ez curl 70 3x8

Thursday
deadlift 135x10, 225x3, 315x2, 375 2x2,2x1
press 65x10, 95x3, 115x2, 130 2x2, 115x5
chin-up +45 2x5, +25 2x5, +0 2x5
tricep pushdown 160 3x8
dumbbell curl 30 3x8
lateral raise 30 3x6

Friday
squat 135x10, 185x5, 245x2, 295 3x2
bench 95x10, 135x5, 195x2, 220 3x2
dumbbell row 100 3x5
tricep pushdown (V) 160 3x8
hammer curl 45 3x8
barbell shrug 135x8, 205 3x8
power clean 135x3
plank 3m
tricep pushdown (V) 120x20
ez curl 40x20

Weight (Saturday): 181 lb

Notes: Decided to mix and match high volume and high intensity with daily arm work.  Brutal, but I ate a ton, my waist feels tighter, and my weight didn't move.

Posted by: leoncaruthers at 10:02 AM | No Comments | Add Comment
Post contains 203 words, total size 2 kb.

February 17, 2014

Workout log, Full-body RPT, but mostly a rest week

Monday (2-10-2014)
deadlift 135x5, 225x3, 315x2, 335x6, 295x8, 265x10
press 65x5, 95x3, 115x2, 120x5,3, 105x8, 90x10
chin-up +45 2x5, +25 2x5, +0 2x5
tricep pressdown 150 3x10
dumbbell curl 25 3x10
lateral raise 25 3x8

Weight (Friday): 180 lb

Notes:  Simply too much happening (quarterly meeting at work, dealing with my loan fraud case) for me to make it to the gym, and I'm pretty worn out from the extended Winter.

Posted by: leoncaruthers at 09:01 AM | No Comments | Add Comment
Post contains 80 words, total size 1 kb.

February 10, 2014

Workout log, Full-body RPT

Monday (2-3-2014)
deadlift 135x5, 225x3, 315x2, 375x4, 335x6, 295x8
press 65x5, 95x3, 115x2, 130x3,2, 115x6, 100x8
chin-up +45 2x5, +25 2x5, +0 2x5
tricep pressdown 160 3x8
dumbbell curl 30 3x8
lateral raise 25 3x8

Wednesday
squat 135x5, 185x3, 255x2, 295x3,1, 255x6, 235x8
bench 95x5, 135x3, 195x2, 220x3,2, 195x6, 175x8
one-arm dumbbell row 100 5x6
tricep pressdown (v-bar) 160 3x8
hammer curl 45 3x8
barbell shrug 135x8, 205 3x8
plank 150s

Friday
power clean 135 2x3, 160x2, 135x3, 155x2,1, 145 4x3
push press 125 2x3, 135 5x3
pull-up 4x7, 6
machine calf press 315x8, 765 4x8
ez curl 60 3x10
skullcrusher 70 3x10

Weight (today): 180 lb

Notes: Wednesday was disappointing, but my depth at 295 was good. Spent 3 hours shoveling on Wednesday night, and that knocked a lot of wind out of my sails for Friday.

Posted by: leoncaruthers at 09:41 AM | No Comments | Add Comment
Post contains 142 words, total size 1 kb.

February 03, 2014

Workout log, Full-body RPT

Monday (1-27-2014)
deadlift 135x5, 225x3, 315x2, 365x4, 325x6, 285x8
press 65x5, 95x3, 110x2, 125x4, 110x6, 95x8
chin-up +45 2x5, +25 2x5, +0 2x5
tricep pressdown 160 3x8
dumbbell curl 30 3x8
lateral raise 25 3x8

Wednesday

squat 135x5, 185x3, 245x2, 295x4, 255x6, 235x8
bench 95x5, 135x3, 185x2, 215x4, 190x6, 170x8
one-arm dumbbell row 100 4x7
tricep pressdown (v-bar) 150 3x8
hammer curl 45 3x8
barbell shrug 135x8, 205 3x8
plank 140s

Friday
power clean 135 2x3, 155 5x3
push press 125 2x3, 145 5x3
pull-up 5x6
hanging leg raise (dip station) 4x20
farmer's walk 60 4x100'

Weight (today): 181 lb

Notes: Good week, no deviations from plan, lifts improving.

Posted by: leoncaruthers at 09:44 AM | No Comments | Add Comment
Post contains 113 words, total size 1 kb.

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