November 13, 2018

Workout Log

Deadlift 135 2x5, 185 2x5, 225 2x5, 265 2x5
Press 45 2x5, 65 2x5, 85 2x5, 95 2x5
Neutral grip pull-up 4x5, 4x3
superset:

tricep pressdown 70 2x8
hammer curl 25 2x8

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November 09, 2018

Workout Log

Deadlift 135 2x5, 185 2x5, 225 2x3, 265 4x3
Press 45 2x5, 65 2x5, 75 2x5, 95 4x3
Neutral grip pull-up 4x5, 2x3
superset:

tricep pressdown 60 2x8
hammer curl 20 2x8

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October 31, 2018

Workout log

Sunday

Deadlift 135 2x5, 185 2x5, 245 2x5, 135 1x10
Press 45 2x5, 65 2x5, 85 2x5, 45 1x10
Neutral grip pull-up 4x5, 2x3

Tuesday
Deadlift 135 2x5, 185 2x5, 245 2x5, 135 1x10
Press 45 2x5, 65 2x5, 85 2x5, 45 1x10
Neutral grip pull-up 8,6,4,3,3

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October 25, 2018

Workout log

Deadlift 135 2x5, 185 2x5, 245 2x5, 135 1x10

Press 45 2x5, 65 2x5, 85 2x5, 45 1x10
Neutral grip pull-up 4x5, 3

Weight: 181 lb

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October 23, 2018

Workout Log

Deadlift 45 2x5, 95 2x5, 135 2x5, 185 2x5, 225 2x5, 135 1x10

Press 45 2x5, 65 2x5, 85 2x5, 45 1x10

Neutral grip pull-up 5, 5, 5*, 3, 3

Weight 181 lb *might have been 4x5 then 2x3, lost track of sets of 5

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October 21, 2018

Workout log

Deadlift 45 2x5, 95 2x5, 135 2x5, 185 2x5, 225 2x5

Press 45 2x5, 55 2x5, 65 2x5, 75 2x5
Neutral grip pull-up 5, 5, 5, 3, 3

Weight unknown, ~185 lb

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February 19, 2018

Waist/weight 5

173 lb, 35" waist.

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February 12, 2018

Waist/weight 4

179 lb, 38" waist today after binging on poonchkeys yesterday.

Snake Diet time.

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January 29, 2018

Waist/weight 3

177 lb, waist is the same as last week.  No progress, no further regress.

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January 22, 2018

Waist/weight 2

177 lb, 36.5" waist.  Morning eating was a mistake.  Going back to afternoon/evening eating.  Black coffee after I run out of cream.

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January 15, 2018

Waist/weight

173 lb, 35.75" waist.

Shifting my eating window to 8am-4pm.  Holding off on full-day fasts until Lent.

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January 01, 2018

Time to Break the Plateau

177 lb, 36.5" waist.  I'm substantially weaker than when I last posted, but I couldn't quantify how much.

For 2018:
Weight goal: 155 lb
Waist goal:   30"

Going to stick to calisthenics and functional workouts.  Not planning any return to barbells.  Sledgehammers, kettlebells maybe, walks and heavy yard work for sure.

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July 21, 2015

Workout Log for 7-13-2015 to 7-17-2015

Monday (7-13-2015)
squat 45x5, 135x5, 185x3, 225x2, 265x4, 265x2, 235x6, 235x2, 205x10, 165x12
bench 45x5, 95x5, 135x3, 155x2, 175x1, 205x4, 205x2, 185x8, 165x10, 145x10
dumbbell row 100 2x8, 2x6, 4
lateral raise 20 3x10

Wednesday (7-15-2015)
deadlift 135x5, 185x3, 225x2, 275x2, 315x2,355 2x3, 325x6, 275x8, 245x10
press 65x5, 85x3, 105x2, 115x6, 105x8, 95x10, 85x11
chin-up +45 2x5, +25 2x5, +0 2x6

Friday (7-17-2015)
Lost my notes before I got it logged anywhere online, mostly just doing all my isolation work for arms/chest/back.

Weight (Sunday): 177 lb

Notes: Going to try doing a larger number of triples at the highest weight for the day this week, then pyramidding down. Feeling pretty strong at the moment, getting decent rest, but I really want to be eating more. Can't do that without adding some body fat, though. Ongoing optimization problem, as ever.

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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.

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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.

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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.

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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.

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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.

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April 23, 2015

Workout Log for 4-6-2015 to 4-16-2015

Monday (4-6-2015)
squat 45 1x5, 135 2x5, 185 1x5, 225 1x3, 255 3x5
bench 45 1x5, 95 1x5, 135 1x5, 165 1x3, 185 3x5
hang clean 45 1x3
power clean 140 5x3
pull-up 10, 8, 5, 4
lateral raise 15 3x12
bicep curl 25 1x5, 15 2x12
tricep pressdown 100 3x15
plank 2x60s

Wednesday (4-8-2015)

squat 45 1x5, 135 2x5, 185 1x5, 225 1x3, 260 3x5
press 45 2x5, 85 1x5, 95 1x3, 115 3x5
deadlift 135 1x5, 185 1x5, 225 1x5, 275 1x3; 335 2x3, 2x2
chin-up 10, 8, 6

Friday (4-10-2015)
squat 45 1x5, 135 2x5, 185 1x5, 225 1x3, 265 5x3
bench 45 1x5, 95 1x5, 135 1x5, 165 1x3, 185 3x5
hang clean 45 1x3
power clean 145 5x3
pull-up 8, 8, 6, 5
lateral raise 15 3x12
ez curl 40 3x15
tricep pressdown (rope) 110 2x12, 100 1x6
tricep pressdown (v-bar) 80 1x8

Monday (4-13-2015)
squat 45 1x5, 135 2x5, 185 1x5, 235 3x5
press 45 2x5, 85 1x5, 100 1x3, 120 5, 5, 4
deadlift 135 1x5, 185 1x5, 225 1x5, 275 1x3; 315 2x5
chin-up 10, 8, 6

Thursday (4-16-2015)
squat 45 1x5, 135 2x5, 185 1x5, 225 1x3, 265 5x3
bench 45 1x5, 95 1x5, 135 1x5, 175 1x3, 195 3x5
hang clean 45 1x3
power clean 135 1x3, 150 5x3
pull-up 8, 8, 6, 6

Weight (Sunday, 4-19-2015): 182 lb

Notes: Been in Fairfax all week, so it's been rest since this Monday, sleeping poorly, and my diet's been garbage. 

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April 06, 2015

Workout Log for 3-30-2015 to 4-1-2015

Monday (3-30-2015)
squat 45 1x5, 135 2x5, 185 1x5, 225 3x5
press 45 2x5, 85 2x5, 105 3x5
deadlift 135 1x5, 185 1x5, 225 1x5, 275 1x3; 315 5,3,2
chin-up 10, 8, 6

Wednesday
squat 45 1x5, 135 2x5, 185 1x5, 235 3x5
bench 45 1x5, 95 1x5, 135 1x5, 155 1x3, 175 3x5
hang clean 45 1x3
power clean 135 5x3
pull-up 8, 8, 6, 5

Friday
squat 45 1x5, 135 2x5, 185 1x5, 225 1x3, 245 3x5
press 45 2x5, 85 2x5, 110 3x5
deadlift 135 1x5, 185 1x5, 225 1x5, 275 1x3; 325 2x3, 2x2
chin-up 10, 8, 7, 6, 5

Weight (Sunday): 182 lb

Notes: Wife's been sick and snoring for about a week now, so my sleep has been terrible.  I'm tired right now as I write this, and it's almost time to get going for this Monday's workout.  Might start adding some more assistance work for arms.

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