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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