September 28, 2014

Workout Log for 9-22-2014 to 9-25-2014

Monday (9-22-2014)
close pullups 10, 8
chin-ups 8, 8, 6
assisted one-legged squat 2x8
close squat 2x30
one-legged glute bridge

close pushups 2x16
pushups 2x25
hanging straight-leg raise 2x12
high knees 2x25
plank 2x95s

sawed branches hanging over fences for 2 hours

head bridge 2x12
crow stand 60s, 35s, 60s
side bridge 2x30s

hauled logs and swapped fence posts for 3 hours

Weight (Sunday):
179 lb

Notes: Yard work kicked my butt this week.  Still eating low-carb almost exclusively, but not at ketotic levels of protein.  Going to try being closer to 84g P, 210g F, 20g C this week, but I'm on travel, so those macros will be a target at best.  Week after, that's the plan.

Posted by: leoncaruthers at 10:11 AM | No Comments | Add Comment
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September 22, 2014

Workout Log for 9-15-2014 to 9-20-2014

Monday (9-15-2014)
close pullups 10, 9, 6, 6
close pushups 18 16
plank 2x90s

toes-to-bar 12, 11
assisted one-leg squat 8, 8, 6
one-leg Romanian deadlift 60# 3x6
one-legged calf-raise 60# 2x20
goblet squat 60# 10

head bridge 2x12
close pullups 11, 9, 7, 7, 6, 5, 5
close pushups 15, 15, 10
assisted one-leg squat 8, 8, 8
one-leg Romanian deadlift 60# 3x8
plank 2x90s
crow stand 30s, 45s, 30s, 15s

Weight (today): 180 lb

Notes: My left shoulder still has a couple of small pain spots in the ROM, but much better than a couple of months ago, to the point where I don't think about/notice it every day anymore.  Not sure if/when I'll be able to go back to barbell training.  I'm sure I've lost at least some strength on those lifts.  Considering doing a deadlift session once a week or so starting in a couple of weeks.  There's basically no bodyweight/calisthenic equivalent there other than bridging, and it doesn't involve the shoulder in a forward or overhead press, so that's the natural thing to add back in first.  If the real problem is in my bicep attachment tendon, though, the deadlift is still a risk, so I'll have to be careful.

Posted by: leoncaruthers at 07:02 AM | No Comments | Add Comment
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September 15, 2014

Workout Log for 9-3-2014 to 9-12-2014

Wednesday (9-3-2014)
head bridge 2x10
pullups 10, 8, 6, 4
close pushups 16, 10, 6
toes-to-bar 2x10
crow stand 3x30s
assisted one-legged squat 5, 3, 3
one-legged glute bridge 2x15

Friday (9-5-2014)

head bridge 2x10
chin-ups 2x10, 2x6
spiderman pushups 8, 8, 6
crow stand 35s, 18s, 30s
close squat 2x30
glute kickbacks 2x20

Wednesday (9-10-2014)

head bridge 2x12
close pullups 2x8, 2x6
close pushups 2x16
toes-to-bar 2x10
assisted one-legged squat 3x5
one-legged glut bridge 2x15
crow stand 30s, 60s, 30s

Friday (9-12-2014)
head bridge 2x12
close pullups 2x8, 2x6
close pushups 17, 16
plank 2x60s
assisted one-legged squat 3x6
one-legged glut bridge 2x16
crow stand 30s, 40s, 35s, 40s

Weight (today): 179 lb

Catching up on the logging today.  Weekends have been filled with a lot of yard cleanup after the storms a couple of weeks ago, so it's only been 2x a week on the workouts.  I may try a split this week and go for 6 short workouts rather than 2 long ones.

Posted by: leoncaruthers at 10:01 AM | No Comments | Add Comment
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September 03, 2014

Workout Log for 8-25-2014 to 8-29-2014

Monday (8-25-2014)
Circuit (x4)

8 pullups
16 pushups
15 uneven squats
30 glute bridges
plank 2x60s
crow stand 45s, 30s

head bridge 2x10
chin-ups 2x10
pushups 25, 20
twisting hanging knee raise 2x8
close squat 2x30
one-legged calf raise 2x30
little piggies 2x30

Weight (today): 181 lb

Notes: Not really making progress, not sure if I'm making regress.  Weight's not budging in either direction even though I'm barely eating.  Probably too much alcohol or I'm eating more than I think I am, or maybe actually eating too little.  I've been having 1 meal a day most days, and that might be slowing things down.

Posted by: leoncaruthers at 12:13 PM | No Comments | Add Comment
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