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.

Posted by: leoncaruthers at 08:35 AM | No Comments | Add Comment
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Monday (2-10-2014)
deadlift 135x5, 225x3, 315x2, 335x6, 295x8, 265x10
press 65x5, 95x3, 115x2, 120x5,3, 105x8, 90x10
chin-up +45 2x5, +25 2x5, +0 2x5
tricep pressdown 150 3x10
dumbbell curl 25 3x10
lateral raise 25 3x8

Weight (Friday): 180 lb

Notes:  Simply too much happening (quarterly meeting at work, dealing with my loan fraud case) for me to make it to the gym, and I'm pretty worn out from the extended Winter.

Posted by: leoncaruthers at 09:01 AM | No Comments | Add Comment
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Monday (2-3-2014)
deadlift 135x5, 225x3, 315x2, 375x4, 335x6, 295x8
press 65x5, 95x3, 115x2, 130x3,2, 115x6, 100x8
chin-up +45 2x5, +25 2x5, +0 2x5
tricep pressdown 160 3x8
dumbbell curl 30 3x8
lateral raise 25 3x8

Wednesday
squat 135x5, 185x3, 255x2, 295x3,1, 255x6, 235x8
bench 95x5, 135x3, 195x2, 220x3,2, 195x6, 175x8
one-arm dumbbell row 100 5x6
tricep pressdown (v-bar) 160 3x8
hammer curl 45 3x8
barbell shrug 135x8, 205 3x8
plank 150s

Friday
power clean 135 2x3, 160x2, 135x3, 155x2,1, 145 4x3
push press 125 2x3, 135 5x3
pull-up 4x7, 6
machine calf press 315x8, 765 4x8
ez curl 60 3x10
skullcrusher 70 3x10

Weight (today): 180 lb

Notes: Wednesday was disappointing, but my depth at 295 was good. Spent 3 hours shoveling on Wednesday night, and that knocked a lot of wind out of my sails for Friday.

Posted by: leoncaruthers at 09:41 AM | No Comments | Add Comment
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Monday (1-27-2014)
deadlift 135x5, 225x3, 315x2, 365x4, 325x6, 285x8
press 65x5, 95x3, 110x2, 125x4, 110x6, 95x8
chin-up +45 2x5, +25 2x5, +0 2x5
tricep pressdown 160 3x8
dumbbell curl 30 3x8
lateral raise 25 3x8

Wednesday
squat 135x5, 185x3, 245x2, 295x4, 255x6, 235x8
bench 95x5, 135x3, 185x2, 215x4, 190x6, 170x8
one-arm dumbbell row 100 4x7
tricep pressdown (v-bar) 150 3x8
hammer curl 45 3x8
barbell shrug 135x8, 205 3x8
plank 140s

Friday
power clean 135 2x3, 155 5x3
push press 125 2x3, 145 5x3
pull-up 5x6
hanging leg raise (dip station) 4x20
farmer's walk 60 4x100'

Weight (today): 181 lb

Notes: Good week, no deviations from plan, lifts improving.

Posted by: leoncaruthers at 09:44 AM | No Comments | Add Comment
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Monday (1-20-2014)
deadlift 135x5, 225x3, 315x2, 355x4, 315x6, 275x8
press 65x5, 95x3, 110x2, 125x4, 110x6, 95x8
chin-up +45 2x5, +25 2x5, +0 2x5
tricep pressdown 150 3x8
dumbbell curl 30 3x8
lateral raise 25 3x8

Wednesday
squat 135x5, 185x3, 245x2, 285x4, 250x6, 225x8
bench 95x5, 135x3, 185x2, 210x4, 185x6, 165x8
one-arm dumbbell row 100 4x7
tricep pressdown (v-bar) 150 3x8
hammer curl 45 3x8
barbell shrug 135x5, 225x5, 205x6,6,5
plank 120s

Friday
power clean 135 2x3, 155x3,2, 145 2x3, 150 3x3
push press 115 2x3, 140 5x3
pull-up 4x6
hanging leg raise (dip station) 25, 25, 16
farmer's walk 60 4x100'

Saturday

Posted by: leoncaruthers at 09:49 AM | No Comments | Add Comment
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This was supposed to be a lifting week.  It wasn't.  Snow shoveling, holiday stuff.  Blah.

Weight (today): 181 lb

Posted by: leoncaruthers at 11:42 AM | No Comments | Add Comment
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Monday (12-9-2013)
deadlift 135x5, 225x3, 315x2, 355x4, 315x6, 275x8
press 65x5, 95x3, 102x2, 125x4, 115x6, 95x8
chin-up +25 5x5
barbell shrug 225 3x6
tricep pushdown 160 3x6
dumbbell bicep curl 40x6, 35x6, 30x6

Wednesday
squat 135x5, 185x3, 235x2, 275x4, 245x6, 215x8
bench 95x5, 135x3, 185x2, 210x4, 190x6, 170x8
pendlay row 135x5, 185 3x5
tricep rope pushdown 120 3x6
lateral raise 30 3x6
hammer curl 40 3x6
barbell shrug 135x5, 205 3x6

Friday
power clean 135 2x3, 155x3, 145 4x3
push press 115x3, 135 4x3, 135x2
pull-up 2x8, 6
dips +25 3x8
EZ curl 70 3x8
machine calf press 675 3x8
plank 3x60s

Weight (Sunday): 181 lb

Notes:  Good week back in the gym after a little rest.  Between the 5 hours of shoveling over the weekend and some field work yesterday, I haven't made it in to lift yet this week.

Posted by: leoncaruthers at 09:45 AM | No Comments | Add Comment
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Monday (11-25-2013)
deadlift 135x5, 225x3, 315x2, 375x4, 325x6, 285x8
press 65x5, 95x3, 105x2, 125x5,1, 110x8, 90x10
chin-up +45 3x5, +0 2x5

Wednesday
squat 135x5, 185x3, 235x2, 255 3x8
bench 95x5, 135x3, 185x2, 220x3,2, 195x6, 175x8
dumbbell row 100 3x6

Friday
power clean 135 2x3, 155 5x3
push press 115x3, 140 5x3
pull-up 3x8
farmer's walk 80 4x50'
tricep pressdown 150 3x8
hammer curl 35 3x8

Weight (Sunday): 184 lb

Notes:  Thanksgiving didn't do this, post-TG revelry did.  I was 181# on Black Friday.  Rest week this week while I ponder what I need to be doing in the gym and putting on my plate.

Posted by: leoncaruthers at 09:39 AM | No Comments | Add Comment
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Monday (11-18-2013)
deadlift 135x5, 225x3, 315x2, 365x4, 315x6, 275x8
press 65x5, 95x3, 105x2, 125x5, 110x7, 90x10
chin-up +45 3x5

Wednesday
squat 135x5, 185x3, 235x2, 285x6, 245x8, 205x10
bench 95x5, 135x3, 185x2, 220x4, 195x6, 175x8
dumbbell row 100 3x6
close-grip cable row 120x10

Friday
power clean 135 2x3, 155 5x3
push press 115x3, 140 5x3
dumbbell curl 35x8, 30x8, 25 3x8
tricep pressdown 150 3x8, 140 2x8
barbell shrug 185x8, 205 3x8
lateral raise 25 3x8, 20 2x8

Weight (Sunday): 182 lb

Notes:  Progress on lifts, stalled on weight.

Posted by: leoncaruthers at 09:30 AM | Comments (1) | Add Comment
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Monday (11-11-2013)
deadlift 135x5, 225x3, 315x2, 355x4, 315x6, 275x8
press 65x5, 95x3, 105x2, 125x5, 125x2, 105x8, 85x10
chin-up +45 3x5

Wednesday
squat 135x5, 185x3, 235x2, 275x6, 235x8, 205x10
bench 95x5, 135x3, 185x2, 215x4, 195x6, 175x8
pendlay row 135x5, 195x4, 175x6, 155x8
dumbbell shrug 70 3x15

Friday
power clean 135 2x3, 150 5x3
push press 115x3, 140 4x3, 140x2
farmer's walk 80x80', 80x60', 60x100', 60x50', 60x50'

Weight (Today): 182 lb

Notes:  Diet was mostly solid until Friday, but by then I was basically starving and my blood sugar was all over the place.  Fasted until well after sunset on Saturday to compensate and so I wouldn't be sick while hauling branches for burning.  Sunday was a Day of Reflection in my RCIA class, so I ate what was offered -- which wasn't paleo by any means -- but I was in a convent and politeness is more important.  I remember now why I quit eating like this all those months ago, and I'm not sure I really want to; doesn't feel sustainable like AD did.  I have about a week's worth of food already prepped, though, so I'm stuck with it for this week at a minimum.

Posted by: leoncaruthers at 09:55 AM | Comments (5) | Add Comment
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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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Monday (7-22-2013)
squat 135x5, 185x3, 225x2, 275x6, 245x8, 225x10
bench 95x5, 135x3, 185x2, 205x6, 185x8, 155x8, 145x8
dumbbell row 100 4x6

Wednesday
deadlift 135x5, 225x3, 315x2, 355x4, 315x6, 275x8
press 65x5, 95x3, 115x2, 125x5,1, 105x8, 95x10
chin-up +45 2x5, +25 3x5, +0x7

Friday
farmer's walk 60 4x100'
power clean 95x3, 115x3, 135x3, 150 5x3
push press 95x3, 115x3, 140 5x3
pull-ups 3x8
tricep pushdown (straight bar) 160 2x10, 120 2x10 (form corrected)
dumbbell curl 25 2x10, 20 1x10

Weight (today): 178

Notes:  Not too bad, but my weight is stable rather than decreasing.  Don't want to weigh and measure again, so I'll just have to be a little more careful not to overdo it.  Haven't had a genuinely light week in about 6 weeks now, so I might lower the intensity and raise the volume this week.

Posted by: leoncaruthers at 09:41 AM | No Comments | Add Comment
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Monday (7-15-2013)
squat 135x5, 185x3, 225x2, 275x6, 245x8, 225x10
bench 95x5, 135x3, 185x2, 205x5, 185x8, 165x8, 155x6
dumbbell row 100 3x6

Wednesday
deadlift 135x5, 225x3, 315x2, 345x4, 305x6, 265x8
press 65x5, 95x3, 115x2, 120x6, 105x8, 90x10, 85x8
chin-up +45 2x5, +25 3x5, +0x7

Friday
farmer's walk 60 4x100'
power clean to push press 95x3, 115x3, 135 5x3
pull-ups 3x8
tricep pushdown (straight bar) 150 3x10
dumbbell curl 30 2x8, 7

Weight (today): 177

Notes: Good week, going to run this again this week.

Posted by: leoncaruthers at 08:47 AM | No Comments | Add Comment
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Took the week off from the gym.  Too much trouble trying to juggle holiday work schedule, holidays themselves, and time with the barbell.  I'll be taking this week off as well.  I'd planned to just take this week off, but an extended break won't kill me, and I've got a pretty bad cold right now in any event.

Weight (today): 168 lb

Posted by: leoncaruthers at 10:08 AM | No Comments | Add Comment
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Monday (12-17-2012)
deadlift warmup 135x10, 225x3, 315x2
deadlift working 365 2x2, 1, 1; 315x6, 275x6
chin-up +25 5x5, +0x5

Wednesday
bench warmup 95x10, 135x3, 185x2
bench working 215 3, 2, 2; 190x6, 165x8, 155 2x8, 135 2x10

Friday
squat warmup 135x10, 225x3, 265x2
squat working 295 2x3, 265x6, 225x8, 185x10, 155x10, 135x10
donkey calf raise 400 4x15

Weight (today): 172 lb

Notes: Not a bad week.  Went with a split because I knew I'd be short on time, and I wanted to see where my lifts are before I take a week off in January and consider changing the program.  Weight's up a little, but I'm going to blame that on a gluten and sugar dose over the weekend that I couldn't avoid without being very rude.  Hopefully I'll recover by the new year.

Posted by: leoncaruthers at 08:50 AM | No Comments | Add Comment
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Monday (12-10-2012)
deadlift warmup 135x10, 225x3, 315x2
deadlift working 355x4; 315x6, 275x8
press warmup 65x10, 95x3, 105x2
press working 125x4, 115x5, 105x6, 95x6
chinup +25 3x5, +25 2x4, +0x5

Wednesday
squat warmup 135x10, 225x3, 255x2
squat working 285x4, 255x6, 225x8
bench warmup 95x10, 135x3, 185x2
bench working 215x3, 205x3, 190x6, 165x8
dumbbell row 90 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Friday
kettlebell swing 60 4x15
power clean 95 2x3, 135x3, 145 5x3
push press 95 2x3, 115x3, 130 5x3

Weight (Today): 169 lb

Notes:  Good week in the gym, dropped some pounds over the weekend.  Going to do a split routine this week and next then take a break for the first week of the new year so I miss the resolutioneers.

Posted by: leoncaruthers at 02:20 PM | No Comments | Add Comment
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Monday (12-3-2012)
deadlift warmup 135x10, 225x3, 315x2
deadlift working 345x4; 325x6, 285x8
press warmup 65x10, 95x3, 105x2
press working 130x1, 125x3, 115x5, 105x6, 95x8
chinup +60x3, +45x4,3, +25 2x5, +0x5

Wednesday
squat warmup 135x10, 225x3, 245x2
squat working 275x6, 245x8, 205x10
bench warmup 95x10, 135x3, 185x2
bench working 210x3, 210x2, 180x6, 160x8
dumbbell row 90 3x8, 6

Friday
power clean 95x3, 135x3, 145x3, 3, 1; 135 5x3
push press 65x3, 95x3, 115x3, 135x3, 125 5x3
barbell shrug 185x10, 205 3x10

Weight (Today): 172 lb

Notes:  So-so week in the gym.  Three holiday dinners so far with no upward movement on weight.

Posted by: leoncaruthers at 01:53 PM | No Comments | Add Comment
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Monday (11-26-2012)
deadlift warmup 135x10, 225x3, 315x2
deadlift working 365x4; 325x6, 285x8
press warmup 45x10, 95x3, 105x2
press working 125x4, 110x6, 100x6,3
chinup +60x3, +45x5,4, +25x5, +0x6

Wednesday
squat warmup 135x10, 225x3, 245x2
squat working 295x3, 265x6, 235x8
bench warmup 95x10, 135x3, 185x2
bench working 210x4, 180x6, 160x8
dumbbell row 90 2x10, 2x8

Friday
power clean 95x3, 135x3, 155x3, 3, 2; 135 3x3
push press 95x3, 115x3, 130 5x3
farmer's walk 80 6x50'
KB swing 60 4x15

Weight (Today): 172 lb

Notes:  Good week in the gym, up a pound on the scale, but it's not showing around my waist.

Posted by: leoncaruthers at 02:39 PM | No Comments | Add Comment
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Monday (11-19-2012)
deadlift warmup 135x10, 225x3, 315x2
deadlift working 365x3,1; 325x6, 285x8
press warmup 45x10, 95x3, 105x2
press working 125x4, 105x6, 95x8
chinup +60x3, +45x4,5, +25x5,4, +0x5

Wednesday
squat warmup 135x10, 225x3, 245x2
squat working 285x6, 255x8, 225x10
bench warmup 95x10, 135x3, 185x2
bench working 210x4, 190x6, 170x8, 155x8
dumbbell row 100 5x6

Friday
power clean 95x3, 115x3, 145 5x3
push press 95x3, 115x3, 125 5x3
farmer's walk 60 4x100'

Weight (Today): 171 lb

Notes:  Decent week, managed to drop some weight over the weekend after Thanksgiving.  Tinkering with rep ranges for presses, might just go ahead and do the same thing for squats this week.

Posted by: leoncaruthers at 09:26 AM | No Comments | Add Comment
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Monday (11-5-2012)
deadlift warmup 135x10, 225x3, 315x2
deadlift working 355x4, 315x6, 285x8
chinup +45x5; +25x6,5; +0x7,5

Wednesday
bench warmup 95x10, 135x3, 185x2
bench working 205x5,3; 185x8; 165x9, 3
press 75 3x10, 65 10

Friday
squat warmup 135x10, 225x3, 245x2
squat working 285x6; 255x5,3; 225x10; 185x10; 165x10; 135x10
donkey calf raise 400 4x15

Weight (Today): 171 lb

Notes: Back down one pound (noise?).  Tough week in the gym.  Managed to hit most targets, but feeling really, really tired.  Taking a light week this week to recover a bit.

Posted by: leoncaruthers at 05:12 PM | No Comments | Add Comment
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