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

Posted by: leoncaruthers at 09:53 PM | No Comments | Add Comment
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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

Posted by: leoncaruthers at 04:31 PM | No Comments | Add Comment
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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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June 23, 2014

Workout Log for 6-16-2014 to 6-21-2014

Monday (6-16-2014)
deadlift 135x5, 225x3, 315x2; 355 2x3, 2x2
press 65x5, 95x3, 110x2; 125 2x3, 2x2
chin-up 2x8, 2x6

Tuesday
power clean 135 2x3, 145 5x3
push press 115 2x3, 135 5x3
pull-up 8, 6, 5, 4
tricep pressdown 130 3x10
bicep curl 25 3x10
farmer's walk 60 4x50'

Wednesday
deadlift 135x5, 225x3, 315x2; 355 2x3, 2x2
press 65x5, 95x3, 110x2; 125 2x3, 2x2
chin-up +45 2x3, 2x2; +0 2x5
tricep pressdown 130 3x10
bicep curl 25 3x10

Thursday
power clean 135 2x3, 145 5x3
push press 115 2x3, 135 5x3
pull-up 6x5
tricep pressdown 130 3x10
bicep curl 25 3x10

Saturday
squat 135x5, 195x3, 245x2; 275x4,3,3
press 65x5, 95, 110x2, 125 2x3, 115 2x3
chin-up 6x5

Weight (Saturday): 182 lb

Notes: Everything was going fine until I tried squatting on Saturday.  Hurt my shoulder again doing that, so it's not just benching.  I'm doing something wrong with my squat grip as well as my bench movement pattern.  I might keep the heavy deads/presses several days a week, and dedicate a couple of days to very, very light rehab work on squats and bench to learn how to do them without hurting myself.  I'm also still suffering from the grass pollen, and I'm on daily or almost daily pseudoephedrine doses.

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November 04, 2013

Workout log, PTTP plus arms/shoulders, week 2

Monday (10-28-2013)
deadlift 135x5, 225x3, 315x2; 365 3,3,2,2
press 65x5, 95x3, 105x2; 125 5,3,2
chin-up +45 3x5
tricep pushdown 150 3x10
dumbbell bicep curl 30 10, 2x8
dumbbell lateral raise 25 10, 2x8

Wednesday

squat 135x5, 185x3, 245x2; 285 5,3,2
bench 95x5, 135x3, 175x2; 210 5,3,2
pendlay row 135x5, 185 3x5
barbell shrug 185 3x10
EZ-curl tricep extension 70 3x10
EZ-curl 70 3x10

Friday
power-clean 95x3, 115x3, 145 5x3
push-press 95x3, 115x3, 135 5x3
barbell shrug 205 3x10
tricep pushdown 150 3x10
dumbbell bicep curl 30 3x8
dumbbell lateral raise 25 3x8

Weight (Saturday): 179

Notes:
  This will be my last week on the Anabolic Diet.  It was fine for adding mass over the last however-many months, but I'm not having any luck cutting with it.  Leangains starting today.  Might tinker with programming, at least with giving myself light weeks on deadlift.

Posted by: leoncaruthers at 09:28 AM | No Comments | Add Comment
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October 28, 2013

Workout log, PTTP plus arms/shoulders, week 1

Monday (10-21-2013)
deadlift 135x5, 225x3, 315x2; 345 5,3,2
press 65x5, 95x3, 105x2; 120 5,3,2
chin-up +45 3x5
tricep pushdown 160x8, 150 2x8
dumbbell bicep curl 35x8, 30 2x8
lateral raise 25 3x8

Wednesday
squat 135x5, 185x3, 235x2; 275 5,3,2
bench 95x5, 135x3, 175x2; 205 5,3,2
pendlay row 135x5; 195 5,3,2
dips 3x15
pull-ups 8, 6, 6, 4

Friday
am:
power-clean to push-press 95x3, 115x3, 135 5x3
box jumps 30" 6x5
kettlebell swing 60 3x15
farmer's walk 60 2x100'
barbell shrug 155 3x10
pm:
tricep pushdown 150 5x8
dumbbell bicep curl 30 5x8
lateral raise 25 5x8

Weight (Saturday): 181 lb

Notes:  Back to lower-volume for barbell lifts to maintain strength through some hoped-for weight loss, with some higher-volume work for my lagging upper arms and shoulders.

Posted by: leoncaruthers at 09:53 AM | No Comments | Add Comment
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July 15, 2013

Workout log, PTTP-style, week 4

Monday (7-8-2013)
squat 135x5, 185x3, 225x2, 275x1; 295x3,3,2,2
bench 95x10, 135x5, 185x2205x1; 220x3,3,2,2
pendlay row 135x5, 185x2, 205x5,3,2, 185x2, 135x5

Tuesday
deadlift 135x10, 225x5, 275x3, 315x2, 345x1; 375x2,1,1
press 65x10, 85x5, 115x2; 135xf,f,f, 125 3x3, 115x4
chin-up +45 2x5, +25 3x5, +0x8

Thursday
power-clean 95x3, 115x3, 135x3, 150 3x3,3x1
push press 95x3, 115x3, 140 3x3,3x1
kettlebell swing 60 3x15
dumbbell clean to arnold press 30 3x5

Weight (Today): 177 lb

Notes:  Wheels fell off on Tuesday for a lot of reasons: evening workout, bad power rack/deadlift spot, heavy lunch.  Thursday was okay.  This week will likely look similar schedule-wise, but I'm planning to switch to RPT template for the slow lifts.

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July 08, 2013

Workout log, PTTP-style, week 3

Monday (7-1-2013)
squat 135x5, 185x3, 225x2; 285x3,3,2,2, 225x5
bench 95x10, 135x5, 185x2; 215x3,3,2,2, 165x5
iso-lateral row 100 3x6

Wednesday
deadlift 135x10, 225x5, 275x3, 315x2; 365x3,3,2,2
press 65x10, 85x5, 105x2; 130x3,3,3,2
chin-up +45 2x5, +25 2x5, +0 2x5

Friday
power-clean 95 2x3, 115 2x3, 145 5x3
push press 95x3, 115x3, 135 5x3
kettlebell swing 60 3x15
dips 3x15
dumbbell curl 30 3x8

Weight (Today): 179 lb

Notes:  Abbreviated week for the holiday's sake.

Posted by: leoncaruthers at 08:32 AM | No Comments | Add Comment
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July 01, 2013

Workout log, PTTP-style, week 2

Monday (6-24-2013)
squat 135x5, 185x3, 225x2; 275x5,2,3
bench 95x10, 135x5, 185x2, 205x5,3,2
dumbbell row 100 3x6

Tuesday
deadlift 135x10, 225x5, 275x3, 315x2; 355x3,3,2,2
press 65x10, 85x5, 105x2; 125x5,3,2
chin-up +45 2x5, +25 2x5, +0 2x5

Wednesday
power-clean 95 2x3, 115 2x3, 140 5x3
push press 95x3, 115x3, 125 5x3
farmer's walk 60 4x100'

Thursday
squat 135x10, 185x5, 225x2; 275x5,3,1,2
bench 95x10, 135x5, 185x2; 205x5,3,2
dumbbell row 100 4x5

Friday
deadlift 135x10, 225x3, 295 4x5
press 65x10, 95x5, 105 4x5
chin-up 12, 8, 6

Weight (Saturday): 180 lb

Notes:  Decent week, one missed rep because I bottomed out in a squat on Thursday.  No soreness, 5 and 3 rep sets seem to be improving steadily.

Posted by: leoncaruthers at 11:42 AM | No Comments | Add Comment
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June 24, 2013

Workout log, PTTP-style, week 1

Monday (6-17-2013)
squat 135x5, 185x3, 225x2; 265x5,2,3
bench 95x5, 135x3, 185 3x5
dumbbell row 100 3x5

Tuesday
deadlift 135x10, 225x5, 275x3, 315x2; 345x3,3,2,2
press 65x10, 85x5, 105x2; 120x5,3,2
chin-up +45 2x5, +25 3x5, +0 2x5

Wednesday
power-clean 95 2x3, 115 2x3, 135 5x3
kettlebell swing 60 3x15
farmer's walk 60 4x100'
plank 3x60s

Thursday
squat 135x10, 185x5, 225x2; 265x5,3,2
bench 95x10, 135x5, 185x2; 195x5,3,2
dumbbell row 100 3x6

Friday
deadlift 135x10, 225x3, 315 2x6
press 65x10, 95x5, 115x2; 125x4,3,3
chin-up +45 2x5, +25 2x5, +0 2x5

Weight (Saturday): 180 lb

Notes: 
Decent week back in the gym.  I'm a little fluffier than I want to be at the moment, but at least some of the 10# I put on appears to be the good stuff, as my waist hasn't expanded significantly.

Posted by: leoncaruthers at 10:02 AM | No Comments | Add Comment
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August 13, 2012

Rest Week

No lifting at all this past week.  Needed a week off and I was on travel, so I went ahead and combined the two.

Weight (Friday): 177 lb

Posted by: leoncaruthers at 04:15 PM | No Comments | Add Comment
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August 07, 2012

Workout log, PTTP, week 7

Monday (7-30-2012)
squat 135x5, 225x3, 265x2; 305 5x2
bench 95x5, 135x3, 185x2; 205 2x5
dumbbell row 100 3x8

Tuesday

deadlift 135x5, 225x3, 275x2; 315 4x3
press 65x5, 95x3, 115x2; 135 f, f; 115 2x5
chinups +45 3x5 4

Thursday
squat 135x5, 225x3, 245x2; 275 2x5
bench 95x5, 135x3, 195x2; 215 2x5
dumbbell row 100 3x8

Friday
deadlift 135x5, 225x3, 315x2; 355x1, 365x1, 375x1, 385x1
press 65x5, 95x3, 105x2; 120 2x5
chinups +45 4x5

Weight (Friday):
175 lb

Notes:
Bad week on presses, PRs on squat and deadlift.  It seems like my lower body lifts respond well to twice-a-week frequency, and my work capacity for upper body lifts improves with the same frequency, though it feels like my 1RM has regressed a bit.  Rest week currently, more of this or another cycle of 5/3/1 starting next week.

Posted by: leoncaruthers at 07:52 AM | No Comments | Add Comment
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July 30, 2012

Workout log, PTTP, week 6

Monday (7-23-2012)
squat 135x5, 225x3, 255x2; 295 3, 3, 3, 2
bench 95x5, 135x3, 185x2; 205 2x5, 135x10
dumbbell row 95 3x10

Tuesday
deadlift 135x5, 225x3, 275x2; 305 2x5
press 65x5, 95x3, 115x2; 130 3, 3, 2, 2
chinups +45 4x5, 6

Wednesday
powerclean 95x3, 135x3, 155x1; 145 2x3, 1, 1
box jumps 30" 5x5
kettlebell swing 60 3x15

Thursday
squat 135x5, 225x3, 245x2; 265 2x5
bench 95x5, 135x3, 185x2; 220 3, 2, 2, 2, 1
dumbbell row 95 3x10

Friday
deadlift 135x5, 225x3, 295x2; 345 4x2, 1, 1
press 65x5, 95x3, 105x2; 115 2x5
chinups +45 2x5
pullups 2x6

Weight (Friday): 177 lb

Notes:Good week, weight steady, strength steady and improving.  Light days appear to be helping.  One more week of this -- peaking with doubles or singles -- and then a rest week to follow.

Posted by: leoncaruthers at 08:34 AM | No Comments | Add Comment
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July 23, 2012

Workout log, PTTP, week 5

Monday (7-16-2012)
squat 135x5, 225x3, 255x2; 285 5, 3, 2
bench 95x5, 135x3, 185x2; 215 5, 3, 2
dumbbell row 100 4x6

Tuesday
deadlift 135x5, 225x3, 285x2; 335 3, 3, 2, 2
press 65x5, 95x3, 110x2; 130 3, 3, 2, 2
chinups +45 4x5

Thursday
squat 135x5, 225x3, 245x2; 285 5, 3, 2
bench 95x5, 135x3, 185x2; 220 3, 3, 2, 2
dumbbell row 100 4x6

Friday
deadlift 135x5, 225x3, 285x2; 335 3, 3, 2, 2
press 65x5, 95x3, 105x2; 130 2, 2, 1 (fail); 105 2x5
chinups +45 4x5

Weight (Friday): 177 lb

Notes: Weight is creeping up, appetite's been high.  Not sure if it's going to muscle or fat.  Might be pushing a little too much intensity, as evidenced by Friday's presses.  Bench and press would likely benefit from some modulation of intensity and volume, deadlift and squat seem to be doing fine with this setup.  I've got an unavoidable rest week coming up after two more weeks, so I don't want to lighten up too much, rather to keep momentum going until that last training week, so maybe just going light on Monday's bench and Friday's press will be enough.

Posted by: leoncaruthers at 08:30 AM | No Comments | Add Comment
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July 16, 2012

Workout log, PTTP, week 4

Monday (7-9-2012)
squat 135x5, 225x3, 245x2, 275 2x5
bench 95x5, 135x3, 185x2; 215 5, 3, 2
dumbbell row 100 3x8

Tuesday
deadlift 135x5, 225x3, 275x2; 325 5, 3, 2
press 65x5, 95x3, 110x2; 125 4, 3, 3
chinups +45 3x5, unweighted 8

Thursday
squat 135x5, 225x3, 245x2, 275 2x5
bench 95x5, 135x3, 185x2; 215 5, 4, 3
dumbbell row 100 3x8

Friday
deadlift 135x5, 225x3, 275x2, 325 6x2
press 65x5, 95x3, 105x2; 125 5, 3, 2
chinups +50 2x5; +45 5, 4, 4, unweighted 8, 6
rope pressdowns 90x8, 110x8

Weight (Sunday): 176 lb

Notes:  Steady, slow progress on strength and work capacity.  Lousy on diet this week, and it showed on the scale.

Posted by: leoncaruthers at 02:24 PM | No Comments | Add Comment
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July 09, 2012

Workout log, PTTP, week 3

 Monday (7-2-2012)
squat 135x5, 185x3, 225x2, 265 2x5
bench 95x5, 135x3, 185x2; 210 2x5
dumbbell row 100 3x8

Tuesday
deadlift 135x5, 225x3, 275x2, 315 2x5
press 65x5, 95x3, 105x2, 120 2x5
chinups+45 3x5

Wednesday
power-clean 95x3, 135 10x3
two-hand kettlebell swing 60 5x15
box jumps 30" 10x5

Thursday
squat 135x5, 185x3, 225x2, 265 2x5
bench 95x5, 135x3, 210 2x5
dumbbell row 110 2x8, 90 3x8

Friday
deadlift 135x5, 225x3, 275x2, 325 6x2
presspress 65x5, 95x3, 105x2; 125 5, 3, 2
chinups+45 4x5

Weight (Friday): 175 lb

Notes: Thursday and Friday were both at Powerhouse Monroe.  Lighting is dim, dumbbells go to 125, and the knurling is so smooth as to almost be unnoticeable.

Posted by: leoncaruthers at 08:08 AM | No Comments | Add Comment
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July 02, 2012

Workout log, PTTP, week 2

Monday (6-25-2012)
squat 135x5, 185x3, 225x2, 255 2x5
bench 95x5, 135x3, 185x2; 205 2x5
dumbbell row 95 2x8

Tuesday
deadlift 135x5, 225x3, 275x2, 305 2x5
press 65x5, 95x3, 105x2, 115 2x5
chinups+45 3x5

Wednesday
power-clean 95x3, 135x3; 155 3x3, 3x2
two-hand kettlebell swing 60 3x15
box jumps 30" 5x5

Thursday
squat 135x5, 185x3, 225x2, 255 2x5
bench 95x5, 135x3, 205 2x5
dumbbell row 100 3x6

Friday
deadlift 135x5, 225x3, 275x2, 315 2x5
presspress 65x5, 95x3, 105x2, 120 2x5
chinups+45 3x5

Weight (Friday): 176 lb

Notes:  Sticking with this for awhile, adding in some power work/metabolic conditioning.

Posted by: leoncaruthers at 12:07 PM | Comments (2) | Add Comment
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