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. 

Posted by: leoncaruthers at 07:41 AM | No Comments | Add Comment
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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.

Posted by: leoncaruthers at 05:05 AM | No Comments | Add Comment
Post contains 159 words, total size 1 kb.

March 30, 2015

Workout Log for 3-16-2015 to 3-18-2015

Monday (3-16-2015)
squat 45 1x5, 135 2x5, 185 1x5, 245 3x5
press 45 2x5, 85 2x5, 110 3x5
deadlift 135 1x5, 185 1x5, 22 1x5, 225 1x5, 305 2x5
chin-up 9,8,6,6

Wednesday (3-18-2015)
squat 45 1x5, 135 2x5, 185 1x5, 225 1x3, 250 3x5
bench 45 1x5, 95 2x5, 135 1x5, 155 1x3, 180 3x5
hang clean 45 1x3
power-clean 125 5x3
pull-up 8,7,6,5

Weight (today): 184 lb

Notes: Late on the post, took 10 days off.  Longer than intended, but I needed at least a week.

Posted by: leoncaruthers at 08:11 AM | No Comments | Add Comment
Post contains 93 words, total size 1 kb.

March 16, 2015

Workout Log for 3-9-2015 to 3-14-2015

Monday (3-9-2015)
squat 45 1x5, 135 2x5, 185 1x5, 230 3x5
bench 45 1x5, 95 1x5, 135 1x5, 170 3x5
hang power clean 45 1x3
power clean 115 5x3
pull-up 8, 6, 6

Thursday (3-12-2015)
squat 45 1x5, 135 2x5, 185 1x5, 235 3x5
press 45 2x5, 85 2x5, 110 3x5
deadlift 135 1x5, 185 1x5, 225 1x5, 295 2x5
chin-up 8, 8, 7

Saturday (3-14-2015)
squat 45 1x5, 135 2x5, 185 1x5, 240 3x5
bench 45 1x5, 95 1x5, 135 1x5, 175 3x5
hang power clean 45 1x3
power clean 120 5x3
pull-up 8, 7, 6, 4

Weight (Sunday): 185 lb

Notes: I'm gaining weight.  Some of it is muscle coming back into my legs and lower back, but I'm pretty sure I'm also getting fatter around the middle.  Just too much intake, I'm sure.  Strength is coming back nicely, and my shoulder isn't getting worse.

Posted by: leoncaruthers at 04:09 AM | No Comments | Add Comment
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March 09, 2015

Workout Log for 3-2-2015 to 3-6-2015

Monday (3-2-2015)
squat 45 2x5, 135 2x5, 185 1x5, 215 3x5
press 45 2x5, 85 2x5, 105 3x5
deadlift 135 1x5, 185 1x5, 225 1x5, 275 2x5
chin-up 8, 8, 6

Wednesday
squat 45 2x5, 135 2x5, 185 1x5, 220 3x5
bench 45 2x5, 95 1x5, 135 1x5, 165 3x5
hang clean 45 3x3
power clean 105 5x3
chin-up 8, 8, 6

Friday
squat 45 1x5, 135 2x5, 185 1x5, 225 3x5
press 45 2x5, 85 2x5, 105 3x5
deadlift 135 1x5, 185 1x5, 225 1x5, 285 2x5
chin-up 8, 8, 5

Weight (Sunday): 183 lb

Notes: Good week, shoulder still not injured, though it reminds me that I need to be careful sometimes.  Slightly better on food intake.  I'm figuring out what intake level works with the current carb-preloading I'm doing.

Posted by: leoncaruthers at 08:26 AM | No Comments | Add Comment
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March 02, 2015

Workout Log for 2-23-2015 to 2-27-2015

Monday (2-23-2015)
squat 45 3x5, 95 2x5, 135 2x5, 185 1x5, 205 3x5
bench 45 2x5, 95 2x5, 135 1x5, 155 3x5
hang clean 45 3x3
power clean 95 5x3

Wednesday (2-25-2015)
squat 45 2x5, 95 2x5, 135 2x5, 185 1x5, 210 3x5
press 45 2x5, 75 2x5, 100 3x5
deadlift 135 1x5, 185 1x5, 225 1x5, 265 2x5

Friday ( 2-27-2015)

squat 45 2x5, 135 2x5, 185 1x5, 210 3x5
bench 45 2x5, 95 2x5, 135 1x5, 155 3x5
hang clean 45 3x3
power clean 100 5x3

Weight (Sunday): 184 lb
Notes:  Up a little in weight, strength is increasing nicely, shoulder and knees still feel good, but I'm doing a lot of warmup and mobility work that I'm not writing down, just sort of putting between/before sets as needed.  Probably need to reel it in a little on food.

Posted by: leoncaruthers at 09:14 AM | No Comments | Add Comment
Post contains 147 words, total size 1 kb.

February 23, 2015

Workout Log for 2-14-2015 to 2-20-2015

So I decided to carefully, slowly start working out with barbells again.  After the long hiatus, it felt sensible to actually try Starting Strength, literally from the beginning, so no pullups/chinups/power-anything this first week.

Saturday (2-14-2015)

squat 45 3x5, 95 2x5, 135 1x5, 185 3x5
bench 45 2x5, 95 1x5, 135 3x5
deadlift 135 2x5, 185 1x5, 225 3x5

Monday (2-16-2015)
squat 45 3x5, 95 2x5, 135 1x5, 195 3x5
press 45 2x5, 65 1x5, 85 3x5
deadlift 135 2x5, 185 1x5, 235 3x5

Wednesday (2-18-2015)
squat 45 2x5, 95 2x5, 155 1x5, 200 3x5
bench 45 2x5, 95 2x5, 145 3x5
deadlift 135 2x5, 195 1x5, 245 2x5

Friday ( 2-20-2015)
squat 45 2x5, 135 2x5, 205 3x5
press 45 2x5, 75 2x5, 95 3x5
deadlift 135 1x5, 185 1x5, 225 1x5, 255 2x5

Weight (Sunday): 182 lb

Notes: Being extra-careful with my left shoulder.  Right knee is upset if I'm not exactly right on my squat form.  Pretty sure I tweaked something trying to do one-legged squats.  So my intuition about those (a balance trick more than a strength move, probably best learned when young and small, not especially safe, etc.) proved correct.  Going to keep very slow on squats until I'm sure my form isn't getting out of line when I'm over 200#.

Posted by: leoncaruthers at 05:03 AM | No Comments | Add Comment
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