June 17, 2013

Workout log, 5/3/1, c6w3 (curtailed)

Monday (6-3-2013)
press warmup 55x5, 75x5, 85x3
press working 110x5, 125x3, 140xf, f
push press 140 2, 1
bench press 165 4x8, 7
chinup +45 4, 4, 3; +25 3x5, +0 2x5
tricep pressdown (v-bar) 150 3x10
EZ curl 70 2x10

Wednesday

deadlift warmup 135x10, 225x3, 315x2
deadlift working 365x2, 405x1
deadlift cooldown 225x5, 225x1

Weight (Today): 177 lb

Notes: Was utterly wrecked by this point, and Monday's failed reps cemented my decision to just get my deadlift PR and take a long break.  Today was my first gym day since that Wednesday.  Going to try dropping a little weight again, as I've become a mildly fluffy.

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June 03, 2013

Workout log, 5/3/1, c6w2

Monday (5-27-2013)
press warmup 55x5, 75x5, 85x3
press working 100x3, 115x3, 130x3
push press 130 3x3
bench press 145 5x10
chinup +45 5, 4; +25 3x5, +0 2x5
tricep pressdown (v-bar) 150 3x10
EZ curl 70 2x10
hammer curl 25 2x10

Tuesday
deadlift warmup 175x5, 215x5, 255x3
deadlift working 300x3, 340x3, 385x1, 1, 2, 1, 1
squat 135x5
plank 3x60s

Thursday
bench warmup 105x5, 125x5, 145x3
bench working 170x3, 190x3, 220x3, 1, 1
press 95 5x8
pendlay row 155 5x8
tricep pressdown (straight bar) 160 3x10
dumbbell curl 30 3x8

Friday
squat warmup 135x5, 175x5, 205x3
squat working 240x3, 270x3, 305x3, 1, 1, 1
deadlift 135x5, 295 4x5
leg curl 120 3x8
calf press 675 5x10

Weight (Saturday): 176 lb

Notes:  Crappy week.  Regressed on standing presses from prior cycle.  Initially got the smooth bar for deads on Tuesday and couldn't hold onto it, so I wasted a ton of time unloading/loading to hit a double instead of a triple.  No improvement on bench, and I'm worried that I'm not getting good depth on my peak squat working sets.  Not sure if the diet's just not working, or if I've run the course on 5/3/1.  All I know right now is that I'm finishing the cycle.

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May 27, 2013

Workout log, 5/3/1, c6w1

Monday (5-20-2013)
press warmup 65x5, 75x5, 85x3
press working 95x5, 110x5, 125x5
push press 125 3x3
bench 145 5x10
chinup +45 2x4; +25 5,4,4; +0 2x5
tricep pressdown (v-bar) 150 3x10
hammer curl 30 3x10

Tuesday

deadlift warmup 175x5, 215x5, 255x3
deadlift working 275x5, 320x5, 360x4,1,... 1
squat 135x5, 205 5x10
hanging leg raise 3x15

Thursday
bench warmup 105x5, 125x5, 145x3
bench working 160x5, 185x5, 210x4, 1, 2, 2, 2
press 85 5x10
pendlay row 145 5x10
tricep pressdown (straight bar) 160 3x10
dumbbell curl 35x6, 25 2x10

Friday
squat warmup 135x5, 175x5, 205x3
squat working 220x5, 255x5, 290x5, 2, 1
deadlift 135x5, 275 8x5
calf press 675 5x10

Weight (Saturday): 177 lb

Notes:  Disappointments on Tuesday and Thursday. Pushing up against my current 5RMs (which are disappointingly lower than 5RMs I used to have).  I think this may be my last cycle of 5/3/1 for awhile.  My usual problem -- the program improves 1RM at the expense of 5RM and 3RM-- took a lot longer to surface this time 'round, but I attribute that largely to me eating at a significant surplus for the last couple of months.  I want to at least finish the cycle, because if I can hit the singles targets next week, I'll have 4 new PRs, and finally hit 4 plates for deadlift.  I'm nervous about hitting all the triple targets this week, though, so fingers crossed.

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May 20, 2013

Workout log, 5/3/1, c5w4

Tuesday (5-14-2013)
press 55x5, 75x5, 85x3, 95x3, 105x3, 115x3
deadlift 165x5, 205x5, 255x3, 255x3, 295x3, 335x3
chin-up 12, 9, 7

Thursday
bench 95x5, 125x5, 145x3, 155x3, 175x3, 195x3
squat 135x5, 165x5, 205x3, 235x3, 235x3, 265x3
pendlay row 155 3x8
power clean 135 3x3

Saturday
Adventure Race Backpacking 8.5 miles, +29# pack, mostly flat

Weight (Saturday, before hiking): 178 lb
Weight (Saturday, after hiking):    172 lb (heh)

Notes: Backoff week and busy at work (plus Adventure Race on Saturday), so I compressed down to 2 days and tried out the "deload without the deload" scheme for work set weights.

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May 13, 2013

Workout log, 5/3/1, c5w3

Monday (5-6-2013)
press warmup 55x5, 75x5, 85x3
press working 110x5, 120x4, 135x2
push press 135 3x3
bench press 135 5x10
chinup +45 2x5; +25 3x5, +0 2x5
tricep pressdown (v-bar) 150 3x10
EZ curl 60 3x10

Tuesday
deadlift warmup 165x5, 215x5, 250x3
deadlift working 315x5, 355x3, 395x1
squat 135x5, 195 5x10
hanging leg raise 5x15

Thursday
bench warmup 95x5, 125x5, 145x3
bench working 180x5, 205x3, 230x1, 1
press 85 5x10
pendlay row 135 5x10
tricep pressdown (straight bar) 160 3x10
dumbbell curl 30 3x8

Friday
squat warmup 135x5, 165x5, 205x3
squat working 250x5, 285x3, 315x2, 1
deadlift 135x5, 225x2, 275 8x5
leg curl 130 3x8, 110 8
calf press 675 5x10

Weight (Saturday): 177 lb

Notes: Four workouts and four PRs.  Up 2 more # in weight, but my belt notch is staying the same.  Right middle metacarpo-phalangeal joint still hinky.  Hips and forearms feel good, though.

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May 06, 2013

Workout log, 5/3/1, c5w2

Monday (4-29-2013)
press warmup 55x5, 75x5, 85x3
press working 100x3, 115x3, 130x4
push press 130 3x3
bench press 165 3x8, 155 2x8
chinup +45 5, 4; +25 3x5, +0 2x6
tricep pressdown (v-bar) 150 3x10
EZ curl 70 3x8

Tuesday
deadlift warmup 165x5, 215x5, 250x3
deadlift working 290x3, 335x3, 375x2, 1, 1
squat 135x5, 185 5x10
hanging leg raise 5x15

Thursday
bench warmup 95x5, 125x5, 145x3
bench working 170x3, 190x3, 215x3, 1, 1
press 85 4x10, 8; push press 85x2
pendlay row 135 5x10
tricep pressdown (straight bar) 160 3x10
dumbbell curl 30 3x8

Friday
squat warmup 135x5, 165x5, 205x3
squat working 235x3, 265x3, 300x3, 1
deadlift 135x5, 275 6x5
leg curl 120 2x10, 110 5
calf press 675 5x10, 495 15

Weight (Saturday): 175 lb

Notes: Decent week, but not a lot of sets in excess of target.  Injured knuckle held me back from hitting the triple on Tuesday's deads, but I still think I can hit the single target for next week.

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April 29, 2013

Workout log, 5/3/1, c5w1

Monday (4-22-2013)
press warmup 55x5, 75x5, 85x3
press working 95x5, 110x5, 120x6
push press 120 3x3
bench 145 4x10, 8, 2
chinup +45 2x4, +25 3x5, +0 2x5
tricep pressdown (v-bar) 150 3x10
EZ-curl 60 3x10

Tuesday
deadlift warmup 165x5, 215x5, 255x3
deadlift working 275x5, 315x5, 355x5, 1, 1, 1
squat 135x5, 205 5x10
hanging leg raise 3x15

Thursday
bench warmup 95x5, 125x5, 145x3
bench working 155x5, 180x5, 205x6, 2, 2
press 85 5x10
pendlay row 135 5x10
tricep pressdown (straight bar) 150 3x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 165x5, 205x3
squat working 215x5, 250x5, 285x6, 2
deadlift 135x5, 245x2, 10
power clean 135 6x3, 155x1, f
calf press 675 5x10
leg curl 120 3x10

Weight (Saturday): 176 lb

Notes:  Okay week, but volume squats on Tuesday really wrecked me.  Volume deads on Friday just weren't going to happen.  Weight's up a little more than it likely ought to be (I should be about 174, maybe 175 at this point, rather than 175.6).  Haven't gone up an additional belt notch just yet, so that's good.  This may end up being my last 5/3/1 cycle for awhile, or at least the last one with such heavy assistance work.  Getting very nervous about my 1s targets, as I'm pushing into PR territory with pretty much everything, and I'm not sure I'm recovering fast enough.

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April 22, 2013

Workout log, 5/3/1, c4w4

Monday (4-15-2013)
press 55 2x5, 75 2x5, 85 2x5
deadlift 165 2x5, 205 2x5, 245 2x5
lat pulldown 100 5x10
farmer's walk 60 2x100'

Thursday
bench 95 2x5, 125 2x5, 165 2x5
squat 135 2x5, 185 2x5, 225 2x5
pendlay row 135 5x10

Weight (Saturday): 174 lb

Notes: Backoff week and busy at work, so I compressed down to 2 days.

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April 15, 2013

Workout log, 5/3/1, c4w3

Monday (4-8-2013)
press warmup 55x5, 75x5, 85x3
press working 105x5, 115x3, 130x3
push press 130 3x3
bench 95x5, 155 5x8
lat pulldown 150 5x10
tricep pushdown (v-bar) 130 3x10
EZ-curl 70x8, 60 2x8, 50x8

Tuesday
deadlift warmup 165x5, 205x5, 245x3
deadlift working 305x5, 345x5, 385x2, 1
squat 135x5, 185 5x10
hanging leg raise 5x15

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 175x5, 200x3, 225x2, 1, 1
press 85 5x10
dumbbell row 90 5x10
tricep pushdown (straight-bar) 140x10, 150 2x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 165x5, 195x3
squat working 240x5, 275x3, 305x2, 1, 1
deadlift 135x5, 225x3, 265 8x5
calf press 585 5x10
leg curl 110 3x10, 100 2x10

Weight (Saturday): 173 lb

Notes:  No missed targets last week, which is always nice to see.  Deloading this week, hopefully enough time for my right hand to heal after what seems like a quick dislocation/joint-pop of my right middle finger, probably from the lat pulldowns and/or the heavy deads last week.

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April 08, 2013

Workout log, 5/3/1, c4w2

Monday (4-1-2013)
press warmup 55x5, 75x5, 85x3
press working 95x3, 110x3, 125x5
push press 125 3x3
bench press 95x5, 155 5x8
iso-lateral pulldown 45x5, 90 5x10
chinup 5
tricep pressdown (v-bar) 140 3x10
hammer curl 30 3x10

Tuesday
deadlift warmup 165x5, 205x5, 265x3
deadlift working 285x3, 325x3, 365x4, 2
squat 135x5, 185 5x10
hanging leg raise 5x15

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 165x3, 190x3, 210x4, 2, 1
press 85 5x10
dumbbell row 90 5x10
tricep pressdown (straight bar) 140 3x10
dumbbell curl 30 10, 8, 8
EZ-curl 50x12

Friday
squat warmup 135x5, 165x5, 195x3
squat working 225x3, 255x3, 290x5, 2, 1
deadlift 135x5, 225x3, 265 8x5
calf press 585 5x10

Weight (today): 174 lb

Notes:  Weight up a few pounds as I find my ground with the Anabolic Diet protocol, but I feel pretty good and I exceeded all of my targets by at least 1 rep.  1s week starts today.

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April 01, 2013

Workout log, 5/3/1, c4w1

Monday (3-25-2013)
press warmup 55x5, 75x5, 85x3
press working 95x5, 105x5, 115x6
push press 115 3x3
bench 145 4x10, 8, 2
chinup 10, 8, 7, 6, 6, 5, 5, 5
tricep pressdown (v-bar) 130 3x10
EZ-curl 60 4x8

Tuesday
deadlift warmup 165x5, 205x5, 245x3
deadlift working 265x5, 305x5, 345x6, 2
squat 135x5, 185 5x10, 135x5
hanging leg raise 5x15

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 155x5, 175x5, 200x5, 2, 2
press 85 3x10, 9, 8
push press (gap) 85 1, 2
iso-lateral row 102 5x10
close-grip cable row 120x10
tricep pressdown (straight bar) 140 3x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 165x5, 195x3
squat working 210x5, 240x5, 275x6
deadlift 135x5, 225x3, 265 8x5
leg curl 100 5x10
calf press 585 5x10

Weight (Saturday): 171 lb

Notes: Belatedly realized that I somehow ended up with week 1 giving my lighter press and bench numbers than I should have had for this cycle.  Week 3 still looks correct, so I'll just stay with it.  Bench numbers would have been better but I slept about 4 hours the night prior.

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March 23, 2013

Workout log, 5/3/1, c3w4

Monday (3-18-2013)
power clean 95 2x3, 115x3, 135 8x3
push press 95 2x3, 115 8x3
kettlebell swing 60 8x10

Wednesday
squat 135x5, 175x3, 205 5x5
bench 95x5, 135x3, 165 5x5
dumbbell row 75 5x10

Friday
deadlift 135x5, 225x5, 275 4x5
press 65x5, 95x5, 105 5x5
chin-up 12, 8, 6, 6, 6

Weight (today): 170 lb

Notes:
Backoff week before I start cycle 4.  I'm planning to swap assistance sets as per the BBBC for this cycle, primarily because it feels like my presses would benefit from more frequency.  My 0-carb stretch also ends in a few hours when I start about 24 hours of carb-up for the week ahead, per Anabolic Diet.  It's been 10 days since my last actual carb intake, so I'm likely going to gain 3-5 lb before tomorrow morning.  Given that, I'm moving my weigh-ins to Friday or Saturday morning so I'm weighing me and not all the water my glycogen will need.

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March 18, 2013

Workout log, 5/3/1, c3w3

Monday (3-11-2013)
press warmup 55x5, 75x5, 85x3
press working 105x5, 120x3, 130 f, f
push press 130 3x3
press accessory 80 5x10
chinup 10, 10, 9, 7, 6, 6
tricep pushdown (v-bar) 130 5x10
hammer curl 35 5x8

Tuesday
deadlift warmup 165x5, 205x5, 235x3
deadlift working 295x5, 335x3, 375x2
deadlift accessory 265 8x5
hanging leg raise 5x15

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 175x5, 200x3, 220x2, 1
bench accessory 135 5x10
dumbbell row 90 5x10
tricep pushdown (straight-bar) 140 3x10
dumbbell curl 30 2x8, 25 2x8

Friday
squat warmup 135x5, 155x5, 185x3
squat working 235x5, 265x3, 295x3, 2
squat accessory 175 5x10
leg curl 120 2x10, 110 2x10, 100x10
donkey calf raise 400 3x20

Weight (today): 171 lb

Notes: Monday sucked, rest of the week wasn't too bad.  I think I need more frequency on presses, so I might swap accessory work in the next cycle per the BBBC layout.  Dropped post-workout carbs and IF after Tuesday, going VLC this week until this Saturday.  Switching from IF/LeanGains protocol to Di Pasquale's Anabolic Diet, mostly because I think the constant morning fasts might be too much stress, and PWO carbs were giving me afternoon brain-fog (not too mention doing frackall for my gainz).  I also quit tracking my food entirely.  I've been tracking meticulously for about 6 months, and it's gained me literally nothing measurable.  I'm 2# heavier and my lifts are worse than they were 6 months ago.  Oh, and I was totally neurotic about food all through the holidays, which was fun.

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March 11, 2013

Workout log, 5/3/1, c3w2

Monday (3-4-2013)
press warmup 55x5, 75x5, 85x3
press working 95x3, 110x3, 125x3
push press 125 3x3
press accessory 80 5x10
chinup 10, 10, 8, 8, 7, 4
tricep pressdown (v-bar) 140 3x10
hammer curl 35 4x8

Tuesday
deadlift warmup 165x5, 205x5, 235x3
deadlift working 275x3, 315x3, 355x4
deadlift accessory 245 8x5
hanging leg raise 5x15

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 165x3, 185x3, 210x4, 2, 1
bench accessory 135 5x10
dumbbell row 90 5x10
tricep pressdown (straight bar) 140 3x10
dumbbell curl 30 2x8, 25 2x8

Friday
squat warmup 135x5, 155x5, 185x3
squat working 215x3, 250x3, 280x4, 2, 1
squat accessory 175 5x10
leg curl 110 3x10, 100 2x10
calf press 225x10, 585 5x10

Weight (today): 172 lb

Notes: Decent week.  Monday was tougher than I wanted it to be, thinking of tinkering with my Sunday/Monday morning macros to try and make sure I'm not starting the week glycogen depleted.

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March 04, 2013

Workout log, 5/3/1, c3w1

Monday (2-25-2013)
press warmup 55x5, 65x5, 80x3
press working 95x5, 105x5, 120x5, 1
push press 120 3x3
press accessory 80 4x10, 8, 2
chinup +45 2x5, +25 2x5, +0 3x5
tricep pressdown (v-bar) 140 3x10
hammer curl 35 4x8

Tuesday
deadlift warmup 155x5, 205x5, 235x3
deadlift working 255x5, 295x5, 335x6, 2
deadlift accessory 225 8x5
hanging leg raise 5x15

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 165x5, 180x5, 200x5, 2, 2
bench accessory 135 3x10, 125 2x10
dumbbell row 90 5x10
tricep pressdown (straight bar) 140 3x10
dumbbell curl 30 2x8, 25 2x8

Friday
squat warmup 135x5, 155x5, 185x3
squat working 205x5, 235x5, 265x7
squat accessory 175 5x10
leg curl 100 5x10
calf press 585 5x10

Weight (today): 172 lb

Notes:
  Decent week.  Presses were not great, but I didn't miss any.  Lower-body lifts appear on track.

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February 25, 2013

Workout log, 5/3/1, c2w4

Monday (2-18-2013)
power clean 95 3x3, 115 2x3, 135 3x3, 145 3x3, 155 2x1
push press 115 3x3, 125 3x3, 135 1x3
chinup 12, 9, 6, 5, 5

Wednesday
press 55 2x5, 65 2x5, 85 2x5
deadlift 155 2x5, 190 2x5, 230 2x5
chinup 12, 9, 7, 5, 5
plank 3x30s

Friday
bench 95 2x5, 115 2x5, 135 2x5
dumbbell row 65 3x10
squat 135 2x5, 155 2x5, 185 2x5
donkey calf raise 400 3x20

Weight (today): 169 lb

Notes: Backoff week, so I compressed the 5/3/1 days and added a Monday dynamic effort day.  Caught my second 155# power clean a little wrong on Monday and tweaked my right forearm a little.  Seems mostly better today unless I'm gripping something wide like the top of my food jar.

Posted by: leoncaruthers at 09:25 AM | No Comments | Add Comment
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February 18, 2013

Workout log, 5/3/1, c2w3

Monday (2-11-2013)
press warmup 55x5, 65x5, 80x3
press working 100x5, 115x3, 125x3
push press 125 3x3
press accessory 75 5x10
chinup +45 2x5, +25 2x5, +0 3x5
tricep pressdown (v-bar) 140 3x10
hammer curl 35 4x8

Tuesday

deadlift warmup 155x5, 190x5, 230x3
deadlift working 290x5, 325x3, 365x3, 1
weighted hyperextensions 45 5x10
knees-to-elbows 10, 10, 8
hanging leg raise 2x15

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 175x5, 195x3, 215x2, 2, 1
bench accessory 125 5x10
dumbbell row 85 5x10
tricep pressdown (straight bar) 140 3x10
dumbbell curl 30 2x8, 25 2x8

Friday
squat warmup 125x5, 155x5, 185x3
squat working 225x5, 255x3, 285x3, 2, 1
squat accessory 175 5x10
leg curl 100 5x10
calf press 585 5x10

Weight (today): 170 lb

Notes:
  Decent close to cycle 2.  Backoff week to follow, then on to cycle 3.

Posted by: leoncaruthers at 10:53 AM | No Comments | Add Comment
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February 11, 2013

Workout log, 5/3/1, c2w2

Monday (2-4-2013)
press warmup 55x5, 65x5, 80x3
press working 95x3, 105x3, 120x5
push press 120 3x3
press accessory 75 5x10
chinup +45 2x5, +25 2x5, +0 3x5
tricep pressdown (v-bar) 130 3x10
hammer curl 35 4x8

Tuesday
deadlift warmup 155x5, 190x5, 230x3
deadlift working 270x3, 305x3, 345x6, 1
weighted hyperextensions 45 5x10
knees-to-elbows 10, 10, 8
hanging leg raise 2x15

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 165x3, 185x3, 205x4, 2
bench accessory 125 5x10
dumbbell row 85 5x10
tricep pressdown (straight bar) 130 3x10
dumbbell curl 25 4x8

Friday
squat warmup 125x5, 155x5, 185x3
squat working 210x3, 240x3, 270x5, 2
squat accessory 155 5x10
leg curl 100 5x10

Weight (today): 169 lb

Notes:  Good week, no misses, dropped 1#.

Posted by: leoncaruthers at 09:59 AM | No Comments | Add Comment
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February 04, 2013

Workout log, 5/3/1, c2w1

Monday (1-28-2013)
press warmup 55x5, 65x5, 80x3
press working 85x5, 95x5, 115x6, 1
press accessory 75 5x10
chinup +45 2x5, +25 2x5, +0 3x5
tricep pressdown (v-bar) 130 3x10, 110x10, 90x10
hammer curl 30 4x8, 25x8, 20x8

Tuesday
deadlift warmup 155x5, 190x5, 230x3
deadlift working 250x5, 290x5, 325x6, 2
weighted hyperextensions 45 5x10
hanging leg raise 5x15

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 155x5, 175x5, 195x6, 2
bench accessory 125 5x10
dumbbell row 85 5x10
tricep pressdown (straight bar) 130 3x10, 110 2x10
dumbbell curl 25 3x8, 20 2x8

Friday
squat warmup 125x5, 155x5, 185x3
squat working 195x5, 225x5, 255x7, 1
squat accessory 155 5x10
calf press 495 5x10
leg curl 90 5x10

Weight (today): 170 lb

Notes: Not an awful week.  Press and bench still feel laggy.  Solid on diet (3400 kcal, HCLF on training days, <2000 LCHF on rest days, >170g protein all days), body comp appears good, might actually be adding some arm/shoulder mass.

Posted by: leoncaruthers at 09:37 AM | No Comments | Add Comment
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January 28, 2013

Workout log, 5/3/1, c1w3

 Monday (1-21-2013)
press warmup 55x5, 65x5, 80x3
press working 85x5, 105x3, 115x5
press accessory 65 5x10
chinup +25 2x6, 3x5
tricep pressdown (v-bar) 120 3x10
hammer curl 35 3x8

Tuesday
deadlift warmup 155x5, 185x5, 225x3
deadlift working 280x5, 315x3, 355x4, 1
weighted hyperextensions 45 5x10
toes-to-bar 5x10

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 165x5, 185x3; 210 2, 1, 1
bench accessory 115 5x10
dumbbell row 85 5x10
tricep pressdown (straight bar) 120 3x10, 100 2x12
dumbbell curl 25 10, 2x8; 20 2x8

Friday
squat warmup 115x5, 145x5, 185x3
squat working 215x5, 245x3; 275x4, 1
squat accessory 145 5x10
leg curl 90 3x10, 80 2x10
calf press 495 5x10

Weight (today): 169 lb

Notes:  Monday was disappointing, actual target was 1+ @125#, and I failed twice.  Rest of the week went okay.  Skipping de-load week and starting straight into cycle 2 this week.

Posted by: leoncaruthers at 09:37 AM | No Comments | Add Comment
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