March 29, 2014

Workout Log for 3-24-2014 to 3-28-2014

Tuesday (Monday wasn't possible)
deadlift 135x5, 225x3, 315x2; 365x3,2,1, 2x2
press 75x5, 105x3, 115x2; 120x3,2, 115 2x4
chin-up +45 3x5, +0x5

Wednesday
squat 135x5, 185x3, 235x2; 275 2x3,2x2
bench 95x5, 135x3, 185x2; 215 2x3,2x2
pendlay row 135x5; 195 2x3,2x2

Friday
power clean 135 2x3, 145 5x3
push press 125 2x3, 135 5x3
pull-up 3x8
barbell shrug 135x10, 225 3x5, 155 2x10

Weight (Today): 178 lb

Notes:  Tuesday sucked, Wednesday was better, and I took it easy on Friday.  Felt a little tired most of the week, even with decent sleep, probably at the low point of keto-adaptation.  Having very vivid dreams lately, no idea why.

Posted by: leoncaruthers at 10:45 AM | No Comments | Add Comment
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March 22, 2014

Workout Log for 3-17-2014 to 3-21-2014

Monday
deadlift 135x5, 225x3, 315x2, 365 2x3, 2x2
press 75x5, 105x3, 115x2, 120x5,3,2
chin-up +45 3x5, +0x5

Wednesday
squat 135x5, 185x3, 235x2, 265x5,3,2
bench 95x5, 135x3, 185x2, 210x5,3,2
pendlay row 135x5, 185x5,3,2
barbell shrug 165x5, 225 3x5

Friday
power clean 135x3, 145x3, 155 6x2
push press 125x3, 135x3, 145 5x3
pull-up 3x8
box jump 30" 5x5

Weight (Today): 179 lb

Notes: Good week, but I caught a bad power clean first thing on Friday and my left wrist is in pain/swollen right now.  Still in nutritional ketosis (I think, haven't tested ketones but I've been good on macros), still eating just tiny high-fat snacks during the day.

Posted by: leoncaruthers at 11:56 AM | No Comments | Add Comment
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March 17, 2014

Workout log: Less volume, a little frequency, high intensity

Monday (3-10-2014)
deadlift 135x10, 225x5, 315x2, 345x5,3,2
press 65x10, 95x5, 105x2, 115x5,3,2
chin-up +45 3x5, +0x5

Tuesday
squat 135x10, 185x5, 225x2, 255x5,3,2
bench 95x10, 135x5, 185x2, 205x5,3,2
pendlay row 135x10, 175x5,3,2
barbell thrusters 95 2x5, 85 2x5, 75 2x5

Wednesday
power clean 135 2x3, 150 5x3
push press 125 2x3, 140 5x3
pull-up 3x8

Friday
squat 135x5, 185x3, 225 2x5
deadlift 135x5, 225x3, 315 2x5
press 75x5, 95x3, 105 2x5
bench 95x5, 135x3, 185 2x5
pendlay row 135x5, 165 2x5
chin-up +25 3x5

Weight (Today): 180 lb

Notes:  Full week theoretically in nutritional ketosis, pulling back a lot on volume.  Going to try and get down to 3 days this week, with sub-45-minute times in the gym at each.  Quality over quantity, plus eating lighter with an ~80-15-5 fat-protein-carb ratio.  This actually means a pretty drastic reduction in protein for me, but I was eating so much of it (~200-300g/day) that there was basically no way I wasn't using it for fuel through gluconeogenesis.  In practice, this works out to about a pound of meat a day and as much fat as I can stand (surprisingly hard to eat more than 200g/day), plus green leafy vegetables and tea.

Posted by: leoncaruthers at 09:09 AM | No Comments | Add Comment
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March 08, 2014

Rest Week

Felt pretty worn out on Monday, did an extra 8 hours at work, and had the Ash Wednesday fast to do, so no lifting this week.  I actually decided to give up breakfast and lunch for lent so I could experience hunger daily (other than Sunday), so we'll see how that ends up working for lifting gainz.  Honestly, I still never saw myself get as lean as I wanted to get, Winter's finally ending, and while bulking is fun and feels good (yay food), I've got plenty of extra calories still attached to me.  "Bulking" is just an excuse when I want to eat more than I usually allow myself.

Rite of Election today at the Cathedral of the Sacred Heart in Detroit.  Sacrament of Reconciliation this afternoon for the first time.  It felt good the way washing the dishes feels good: dread, then contentment and peace.

Weight (today): 181 lb

Posted by: leoncaruthers at 03:53 PM | No Comments | Add Comment
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March 03, 2014

Workout log: More Volume, Frequency, Intensity

Monday (2-24-2014)
deadlift 135x5, 225x3, 265 4x8
press 65x5, 85x3, 100 4x8
chin-up 10, 8, 7, 5, 5, 5
tricep pushdown 150 3x10, 140x10
dumbbell curl 30 3x8, 25x8
lateral raise 25 4x8

Tuesday
squat 135x5, 175x3, 225 4x8
bench 95x5, 135x3, 165 3x8, 155x8
dumbbell row 90 4x8
tricep pushdown (V) 150 4x8
hammer curl 40 4x8
dumbbell shrug 75 4x8
plank 3x60s

Wednesday
power clean 135 2x3, 150 5x3
push press 125 2x3, 140 5x3
pull-up 5x6, 2x5
dip 4x12
ez curl 70 3x8

Thursday
deadlift 135x10, 225x3, 315x2, 385 2x2
press 65x10, 95x3, 115x2, 130 2x2
chin-up +50 5,4,3, +25 2x5, +0 2x5
tricep pushdown 160 4x8
dumbbell curl 30 3x8, 25x8
lateral raise 30 4x6

Friday
squat 135x10, 185x5, 255x2, 305 3x2
bench 95x10, 135x5, 205x2, 225 3x2
pendlay row 205 3x5
tricep pushdown (V) 160 3x8, 120x25
hammer curl 45 3x8
ez curl 40x25
dumbbell shrug 80 4x8
plank 2m 40s

Weight (Saturday): 182 lb

Notes: This is starting to wear me out a bit.  I have a forced rest week scheduled next week for work, so I'm still sorting out what to do this week between soreness and the Ash Wednesday fast.

Posted by: leoncaruthers at 10:32 AM | No Comments | Add Comment
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