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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