July 13, 2015

Workout Log for 6-15-2015 to 7-10-2015

Monday (6-15-2015)
squat 45x5, 135x5, 185x5, 225x3, 240x8, 245 5x3
sumo deadlift 135x5, 185x5, 225x3, 275 3x8
power-clean 135x3, 145x3
machine calf press 725 3x12

Tuesday (6-16-2015)
bench 45x5, 95x10, 115x5, 135x5, 165x10, 180x8, 190x6
dumbbell row 95x10,8,8
press 45x5, 85x10,8,6
chin-up 11,8,6,6

Thursday (6-18-2015)
squat squat 45x5, 135x5, 185x5, 225x3, 245x8, 235 8x3
sumo deadlift 135x5, 185x5, 225x3, 275 3x8

Friday (6-19-2015)
bench 45x5, 95, 135x5, 165x10, 180x8, 190x6
dumbbell row 95x10,8,8
press 65x5, 85x10, 90x8, 95x6
chin-up 11,8,6,6
lateral raise 20 3x10
bicep curl 25 3x10

Sunday (6-21-2015)
bench 45x5, 95, 135x5, 165x5, 175x1, 180x10
dumbbell row 95x10,8,8
press 65x5, 85x10, 90x8, 95x6
chin-up 12,9,6,6
lateral raise 20 3x10
bicep curl 25 3x10

Monday (6-22-2015)
squat 45x5, 135x5, 185x5, 225x3, 260x5,4,4
deadlift 135x5, 185x5, 225x3, 275x2, 315x2, 340 2x4

Wednesday (6-24-2015)
bench 45x5, 95x5, 175x3, 195x6,5,4
dumbbell row 100 3x6
press 65x5, 95x3, 105 3x6
chin-up +25 3x6

Friday (6-26-2015)
squat 45x5, 135 2x5, 185x5, 225x3, 265x4,1
sumo deadlift 135x5, 185x5, 225x3, 275x2, 295x8,1

Saturday (6-27-2015)
bench 45x5, 95x5, 175x3, 200x5,5,4
dumbbell row 100 3x6
press 65x5, 105 3x6
chin-up +45x6, +25 2x6

Monday (6-29-2015)
squat 45x5, 135 2x5, 185x5, 225x3, 265x3, 270x3, 275x3
sumo deadlift 135x5, 185x5, 225x3, 315 2x6
power clean 145 5x3
machine calf press 725 3x12

Tuesday (6-30-2015)
bench 45x5, 95x5, 135x5, 175x3, 195x3, 200x3, 205x3
dumbbell row 95x10,10,8,6
press 65x5, 85 2x12, 90x9,8
chin-up 12,8,7,7
lateral raise 25 2x8, 20 2x10
bicep curl 30 2x8, 25 2x8

Thursday (7-2-2015)
squat 45x5, 135 2x5, 185x5, 225x3, 255x2, 275x3, 285x2
deadlift 135x5, 185x5, 225x3, 275x2, 335x1, 355x3, 370x2
machine calf press 725 3x12, 675x10, 585x10, 585x10, 495x10, 405x10, 315x20

Friday (7-3-2015)
bench 45x5, 95x5, 135x5, 155x5, 185x5, 200x3, 205x4, 220x2
dumbbell row 95x10,10,8,6
press 65x5, 85 2x12, 2x8
chin-up 12,9,7,7
lateral raise 25 3x8
bicep curl 30 3x8

Monday (7-6-2015)
squat 45x5, 135 2x5, 185x5, 225x3, 245x1, 275x1, 295x1,f
deadlift 135x5, 185x5, 225x3, 265x4, 275x4, 285x2

Wednesday (7-8-2015)
bench 45x5, 95x5, 135x5, 185x3, 205x1, 215x1, 225x2
dumbbell row 100x8,6,6
press 65x5, 95x8, 105 2x6
chin-up +25x8,6,6
lateral raise 25x8, 20 2x10
bicep curl 30 3x8

Friday (7-10-2015)
deadlift 135x5, 185x5, 225x3, 275x2, 315x2, 345x2, 380x2,1,1

Weight (Saturday): 178 lb
Notes: Deadlift and bench progressed in this cycle, squat either stagnated or regressed slightly.  Baby due Thursday, so I'm not planning another cycle at present.  Probably full-body RPT to maintain strength and minimize gym time while I do some cutting and take care of the newborn.

Posted by: leoncaruthers at 11:02 AM | No Comments | Add Comment
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June 16, 2015

Training log, 6-8-2015 to 6-13-2015

Monday (6-8-2015)
squat 45x5, 135 2x5, 185x5, 225x2, 240 4x6
deadlift 135x5, 185x5, 225x3, 275x2, 310 2x6
machine calf press 725 3x12

Tuesday
bench 45x5, 95x10, 120x10, 165x10, 175x7, 180x4,2
dumbbell row 90 10,10,8,6
press 45x5, 65x5, 80x12, 80x8, 70x10, 70x8
chin-up 11,8,6,6
lateral raise 20 3x10
hammer curl 35 3x8

Thursday
bench 45x5, 95x5, 115x10, 155x10, 175x8, 180x6
dumbbell row 90 10,10,8,6
press 45x5, 75 12,12,10,6
chin-up 11,8,6,6
lateral raise 20 3x10
bicep curl 25 3x8

Friday
squat 45x5, 135 2x5, 185x3, 210 4x8
deadlift 135x5, 185x5, 225x5, 275 2x8
power clean 135x3

Saturday
bench 45x5, 95x5, 135x5, 155x3, 175x1, 185x8
dumbbell row 90 10,10,8,6
press 45x5, 75 12,12,10,8
chin-up 11,8,6,6
lateral raise 20 3x10
bicep curl 25 3x8

Weight (today): 178 lb

Notes:  Bench isn't keeping up, might not be warming up enough or might just have a fuel problem due to the keto shift as I stop doing carb ups and bring my protein down.

Posted by: leoncaruthers at 09:05 AM | No Comments | Add Comment
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June 01, 2015

Workout Log for 5-18-2015 to 5-29-2015

Monday (5-18-2015)
squat 135x5, 185x5, 225x3, 260x3, 265x3, 270x3
sumo deadlift 135x5, 185x5, 225x3, 295 2x6
power clean 145 5x3
machine calf press 675 3x12

Tuesday (5-19-2015)
bench 45x5, 95x5, 135x5, 175x3, 190x3, 200x3, 205x3
dumbbell row 95 10,10,8,6
press 45x5, 90x12, 85x10, 85x8, 75x8
chin-up 11, 8, 6, 6
lateral raise 20 4x12
hammer curl 35 4x10

Thursday (5-21-2015)
squat 135x5, 185x5, 225x3, 255x2, 270x3, 280x2
deadlift 135x5, 185x5, 225x3, 275x2, 315x1 335x3, 345x2
power clean 135x3, 150 5x3
machine calf press 725 2x12, 675 1x12

Friday (5-22-2015)
bench 45x5, 95x5, 135x5, 165x3, 195x3, 205x4, 215x2
dumbbell row 95 10,10,8,6
press 45x5, 85 12,12,10,8
chin-up 11, 8, 6, 6
lateral raise 25 3x8
hammer curl 35 3x10

Monday (5-25-2015)
squat 45x5, 135 2x5, 185x5, 225x3, 265x2, 290x2
deadlift 135x5, 185x5, 225x2, 245x4, 255x4, 265x2
power clean 135x3, 150 5x3
machine calf press 725 3x12
hanging leg raise 2x20

Wednesday (5-27-2015)

bench 45x5, 95x5, 135x5, 165x3, 195x2, 210x1, 220x2
dumbbell row 100 8,6,6
press 45x5, 105 8,6,6
chin-up +25 8,6,6
lateral raise 25 3x8
hammer curl 35 3x10

Friday (5-29-2015)
deadlift 135x5, 185x5, 225x5, 275x2, 315x2, 335x2, 355x4
power clean 135x3, 145x3, 155x1
machine calf press 725 3x12
hanging leg raise 2x20

Weight (today): 180 lb

Notes: Really liked this program.  It's ostensibly 6 weeks, but the 6th is meant to be a 1RM test week or the week of a meet, so I'm done with this cycle.  Planning to run it one more time before the baby comes.

Posted by: leoncaruthers at 08:37 AM | No Comments | Add Comment
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May 18, 2015

Workout Log for 5-3-2015 to 5-16-2015

Sunday (5-3-2015)
squat 45x5, 135x5, 185x5, 235x9, 240 5x3
sumo deadlift 135x5, 185, 225 3x8
power clean 140 5x3
machine calf press 675 3x12

Monday (5-4-2015)
bench 45x5, 95x5, 115x5, 135x3, 165x10, 175x8, 185x7
dumbbell row 90x10,8,8
press 45x5, 85x10,8,6
chin-up 10,8,6,6
lateral raise 25 3x8
hammer curl 35x8

Wednesday (5-6-2015)
squat 45x5, 135x5, 185x3, 225x2, 240x9, 230 9x3 (60s rests)
sumo deadlift 135x5, 225x2, 255 3x8
power clean 140 3x3

Thursday (5-7-2015)
bench 45x5, 95x5, 115x5, 135x3, 165x10, 175x8, 185x7
dumbbell row 90x10,8,8
press 45x5, 85x10,8,6
chin-up 10,8,6,6
lateral raise 25 3x8
hammer curl 35x8

Friday (5-9-2015)
bench 45x5, 95x5, 115x10, 135x3, 155x2, 175x10
dumbbell row 90x10,8,8
press 45x5, 95x10,8,6
chin-up 11,8,6
lateral raise 20 3x12
hammer curl 35x8

Monday (5-11-2015)
squat 45x5, 135x5, 185x5, 225x3, 255 3x5
deadlift 135x5, 225x5, 275x3, 320 2x5

Wednesday (5-13-2015)
bench 45x5, 95x5, 135x5, 165x3, 190 3x6
dumbbell row 100 3x6
press 45x5, 95x3, 105 3x6
chin-up +10 3x6

Friday (5-15-2015)
squat 135x5, 185x5, 225x3, 260 3x5
sumo deadlift 135x5, 185x5, 225x3, 275x8

Saturday (5-16-2015)
bench 45x5, 95x5, 135x5, 165x5, 195x6,5,5
dumbbell row 100 3x6
press 45x5, 95x3, 110x6, 100 2x6
chin-up +25 3x6

Weight (Saturday): 182 lb

Notes: Weeks 2 and 3 of Candito's 6wk Intermediate.  Had gum surgery in the middle of that and had to slide the program slightly to the right.

Posted by: leoncaruthers at 09:20 AM | No Comments | Add Comment
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May 03, 2015

Workout Log for 4-26-2015 to 5-1-2015

Sunday (4-26-2015)
squat 45x5, 135 2x5, 185x5, 235 3x6
deadlift 135x5, 185x5, 225x5, 290 3x6
power clean 135 5x3
machine calf press 585 3x12

Monday
bench 45x5, 95x5, 115x10, 150x10, 170x8, 175x6
dumbbell row 80 2x10, 8, 6
press 45x10, 80x12, 80x10, 75x10, 75x8
chin-up 10, 8, 6, 5
lateral raise 20 3x8
bicep curl 25 3x8

Wednesday
bench 45x5, 95x5, 115x10, 150x10, 170x8, 175x6
dumbbell row 85 2x10, 8, 6
press 75x12, 75x12, 75x10, 75x8
chin-up 10, 8, 6, 5
lateral raise 20 3x8
bicep curl 25 3x8

Thursday
squat 45x5, 135 2x5, 185x3, 205 4x8
deadlift 135x5, 185x5, 225x3, 255 2x8
power clean 135 5x3
machine calf press 675 3x12

Friday
bench 45x5, 95x5, 115x3, 155x2, 175x1, 180x9
dumbbell row 85 2x10, 8, 6
press 75x12, 75x12, 75x10, 75x8
chin-up 10, 8, 7, 6
lateral raise 20 3x8
hammer curl 30 3x10

Weight (Saturday):
181 lb

Notes: First week of Candito's 6 week intermediate powerlifting program.  Back on Anabolic Diet, tracking food/macros/calories to assure a slight deficit.  Feeling good, left shoulder is almost pain free.

Posted by: leoncaruthers at 10:13 AM | No Comments | Add Comment
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