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.

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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.

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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.

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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.

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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.

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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

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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.

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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.

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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.

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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.

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June 25, 2012

Workout log, PTTP, week 1

Monday (6-18-2012)
squat 135x5, 185x3, 225x2, 245 2x5
bench 95x5, 135x3, 185x2; 205 4, 3, 3
dumbbell row 95 2x8

Tuesday
deadlift 135x5, 225x3, 265x2, 295 2x5
press 65x5, 95x3, 105x2, 115 2x5
chinups+45 3x5

Thursday
squat 135x5, 185x3, 225x2, 245 2x5
bench 95x5, 135x3, 205 2x5
dumbbell row 100 3x5

Friday
deadlift 135x5, 225x3, 275x2, 295 2x5
presspress 65x5, 95x3, 105x2, 115 2x5
chinups+45 3x5

Weight (Friday): 176 lb

Notes:  I need a break from 5/3/1 while I finish cutting, so I'm taking it.

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March 19, 2012

Workout log, PTTP then hip rehab, week 1

Monday (3-12-2012)
squat 265 lb 3, 3, 2, 2
press 125 lb 3, 3, 2, 2
chinups 13, 8, 6

Wednesday
bench 205 lb 5, 4, 4
bench 165 lb 5x5
dumbbell row 100 lb 3x5
dumbbell row 80 lb 5x5
thrusters 45 lb 10
thrusters 85 lb 2x5

Friday
squat 45 lb 10
press 125 lb 4, 4, 3
press 105 lb 3x5
chinups 12, 7, 5, 5
rowing machine (after lunch): 24 minutes, resistance 8, 5km traveled

Weight (Friday): 178 lb

Notes:  Decided my hips needed an extended break from heavy lifting after Monday's squats, so the rest of the week was all press/push/pull work with a little light hip rehab.  I may start light (embarrassingly so) again today, but we'll see how I feel after a warmup.

Posted by: leoncaruthers at 08:54 AM | No Comments | Add Comment
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March 12, 2012

Workout Log, PTTP cutting, week 1

Monday (3-5-2012)
deadlift 325 lb 3, 1
deadlift 295 lb 3, 3, 2, 2
bench 205 lb 4x3
close-grip cable row 100x10, 140x5, 180x5, 160x5, 160x5

Wednesday
squat 265 lb 1
press 125 lb 2
press 115 lb 5, 3, 2
chinups 12, 7, 7

Friday
deadlift 315 lb 3, 3, 2, 2
bench 205 lb 4, 4, 3
dumbbell row 100 lb 3x6

Weight (Friday): 176 lb

Notes: Back was killing me in the early part of the week.  Couldn't hold onto the bar on Monday, and I got threatening letters with attorney letterhead when I went down for my first working squat on Wednesday.  I blame the RPT volume from last week.  I think I'm recovered at this point, so I'm optimistic that this week's workouts will be less disappointing.

Posted by: leoncaruthers at 09:39 AM | No Comments | Add Comment
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February 20, 2012

Cutting with PTTP, week 2

Monday (2-13-2012)
squat 275 lb 5, 3, 2
bench 205 lb 5, 3, 2
dumbbell row 100 lb 3x5

Weight (Friday): 178 lb

Notes:  Still feeling pain in my hip, so I took the rest of the week off.  May end up taking this week off entirely from lower-body work.  Extremely unhappy about it, but it's this or permanent injury.

Posted by: leoncaruthers at 10:41 AM | No Comments | Add Comment
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February 13, 2012

Cutting with PTTP, week 1

Monday (2-6-2012)
deadlift 335 lb 3, 3, 2, 2
press 120 lb 5, 3, 2
chinup 10, 8

Wednesday
squat 275 lb 5, 3, 2
bench 205 lb 4, 4, 3
dumbbell row 100 lb 5, 3, 2 each side

Friday
deadlift 345 lb 3, 3, 2, 2
press 125 lb 3, 3, 2, 2
chinup 11, 8

Weight (Friday): 178 lb

Notes: Hip still a tiny bit sore, mostly upon waking.  Other than that, pretty good week, dropped a pound, didn't lose too much strength in my week off (though my bench endurance wasn't fantastic at 205).

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February 06, 2012

Rest Week, One Day Workout Log

Friday (2-3-2012)

  • Barbell Bench Press:
    • 45 lb x 10 reps (+25 pts)
    • 135 lb x 5 reps (+57 pts)
    • 185 lb x 3 reps (+55 pts)
    • 205 lb x 5 reps (+91 pts)
    • 205 lb x 3 reps (+62 pts)
    • 205 lb x 2 reps (+48 pts)
  • Wide-Grip Pull-Up:
    • 8 reps (+57 pts)
    • 6 reps (+39 pts)
    • 5 reps (+30 pts)
  • Parallel-Grip Pull-Up:
    • 8 reps (+57 pts)
    • 4 reps (+23 pts)
    • 4 reps (+23 pts)
    • 5 reps (+30 pts)
  • Chin-Up:
    • 6 reps (+31 pts)
    • 4 reps (+18 pts)
    • 3 reps (+12 pts)
    • 4 reps (+18 pts)
  • Dips - Triceps Version:
    • 20 reps (+96 pts)
    • 15 reps (+68 pts)
    • 10 reps (+42 pts)
    • 8 reps (+32 pts)
    • 7 reps (+27 pts)
    • 10 reps (+42 pts)
    • 8 reps (+32 pts)
    • 8 reps (+32 pts)
    • 6 reps (+22 pts)
    • 5 reps (+18 pts)
    • 5 reps (+18 pts)
  • Dumbbell Bench Press:
    • 40 lb x 5 reps (+31 pts)
  • Dumbbell Flyes:
    • 35 lb x 5 reps (+6 pts)
  • Plank:
    • 100 sec (+35 pts)
    • 50 sec (+17 pts)
    • 75 sec (+26 pts)
    • 75 sec (+26 pts)
Just copying and pasting the fitocracy log.  I still couldn't use my right hip, so I did as much as I could for my upper body without standing, mostly horizontal push/pull.

Weight (Friday): 179 lb

Posted by: leoncaruthers at 09:25 AM | No Comments | Add Comment
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