January 21, 2013

Workout log, 5/3/1, c1w2

Monday (1-14-2013)
press warmup 55x5, 65x5, 80x3
press working 95x5, 105x3, 115x5
press accessory 65 5x10
chinup 12, 7, 6, 5, 5, 5, 5, 5
tricep pressdown (v-bar) 110 3x10
hammer curl 30 3x10

Tuesday
deadlift warmup 155x5, 185x5, 225x3
deadlift working 260x3, 300x3, 335x5
weighted hyperextensions 25 5x10
toes-to-bar 4x10, 8

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 155x3, 175x3; 200 3, 3, 2
bench accessory 115 5x10
dumbbell row 85 5x10
tricep pressdown (straight bar) 120 3x10
dumbbell curl 25 3x8

Friday
squat warmup 115x5, 145x5, 185x3
squat working 200x3, 230x3, 260x7
squat accessory 145 5x10
leg curl 100 3x10, 90 2x8
calf press 400 95x10, 135x10, 225x10, 315x10, 405x10, 495x10, 585 2x8, 495x10, 405x10, 315x10, 225x10, 135x10

Weight (today): 169 lb

Notes: Much better than last week, although I had trouble feeling confident for Thursday's bench presses, and that held me back.  The triple was one set, then I racked it and adjusted my shoulders for the first double.  The second double was 2 minutes later.  I'd feel wrong counting the first two sets as a single set, so I didn't.

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January 14, 2013

Workout log, 5/3/1, c1w1

Monday (1-7-2013)
press warmup 55x5, 65x5, 80x3
press working 85x5, 95x5, 110x8
press accessory 65 5x10
chinup 12, 8, 6, 5, 5, 5, 5, 4
hammer curl 30 3x8
tricep pressdown (v-bar) 150x10, 120 2x10

Tuesday
deadlift warmup 155x5, 185x5, 225x3
deadlift working 240x5, 280x5, 315x6
weighted hyperextensions 45 5x10
toes-to-bar 4x10

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 145x5, 165x5, 185x6, 2
bench accessory 115 5x10
dumbbell row 80 5x10
tricep pressdown (straight bar) 100 3x10
dumbbell curl 25 3x10

Friday
squat warmup 115x5, 145x5, 175x3
squat working 195x5, 215x5, 245x7
squat accessory 145 5x10
leg curl 100 3x10, 90 2x8
donkey calf raise 400 4x15

Weight (today):
170 lb

Notes:
Very tough week after my extended break from training.  Looks like I lost a fair bit of strength in the bench press, and some endurance in the deadlift.  Still sore from Friday's squats.

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October 08, 2012

Wendler 5/3/1, BBBC, c2w4, partial rest week

Monday (10-1-2012)
press working 55 2x5, 75 2x5, 85 2x5
bench 115 5x10
lat pulldowns 120 5x10
pressdowns 150 3x10
hammer curls 30 3x10

Tuesday
deadlift working 165 2x5, 195 2x5, 235 2x5
squat 135x5, 185x20
box jump 30" 5x5
plank 120s

Weight (today): 173 lb

Notes: I'd been sick for about a week by the time Wednesday rolled around, so I decided to just take the rest of the week off and recover.

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October 01, 2012

Wendler 5/3/1, BBBC, c2w3

Monday (9-24-2012)
press warmup 55x5, 75x5, 85x3
press working 100x5, 115x3, 130x2
bench 95x5, 135 5x10
lat pulldowns 150 5x10
pressdowns 150 3x10
hammer curls 30 3x10

Tuesday

deadlift warmup 155x5, 195x5, 235x3
deadlift working 295x5, 335x3, 375x1
squat 135x5, 185 5x10
box jump 30" 5x5
plank 3x60s

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 175x5, 200x3, 225x1
press 45x5, 80 5x10
dumbbell row 85 5x10
pressdowns 150 3x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 155x5, 185x3
squat working 240x5, 270x3, 305x1
deadlift 135x5, 225 3x10
donkey calf raise 400 5x15
hanging leg raise 5x15

Weight (Today): 172 lb

Notes:  1s week, second cycle.  Hit all my single targets, completed most of my assistance work, but I was sick with a cold from Wednesday forward, so volume deads on Friday were a bit of an imposition.  I cut them short.  De-load week starting today, and then I'll evaluate whether I want to go forward with the 3rd cycle of the BBBC, which calls for 70% assistance at 5x10.  I think I either have to eat at a surplus and go for it (bulk), or find something else to do, because right now my sacrum is killing me.

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September 24, 2012

Wendler 5/3/1, BBBC, c2w2

Monday (9-17-2012)
press warmup 55x5, 75x5, 85x3
press working 95x3, 110x3, 120x3
bench 95x5, 135 5x10
lat pulldowns 150 3x10, 140 3x10
pressdowns 150 3x10
hammer curls 30 3x10

Tuesday
deadlift warmup 155x5, 195x5, 235x3
deadlift working 275x3, 315x3, 355x3
squat 135x5, 185 5x10
box jump 30" 5x5
plank 3x60s

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 165x3, 195x3, 215x3
press 45x5, 80 5x10
dumbbell row 85 5x10
pressdowns 150 3x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 155x5, 185x3
squat working 225x3, 255x3, 290x3
deadlift 135x5, 225 5x10
donkey calf raise 400 5x15
hanging leg raise 5x15

Weight (Today): 173 lb

Notes: ONOZ, I gained a pound!  After a bit more eating and adult beverage indulgence, a pound ain't so bad.  On the plus side, no missed reps other than a shallow 3rd squat @290 on Friday -- which I didn't count -- requiring a quick legit 3rd rep after a few seconds to ask a friend if I'd hit decent depth.

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September 17, 2012

Wendler 5/3/1, BBBC, c2w1

Monday (9-10-2012)
press warmup 55x5, 75x5, 85x3
press working 95x5, 105x5, 115x5
bench 95x5, 135 5x10
lat pulldowns 150 5x10
pressdowns 150 3x10
hammer curls 30 3x10

Tuesday
deadlift warmup 155x5, 195x5, 235x3
deadlift working 255x5, 295x5, 335x5
squat 135x5, 185 5x10
box jump 30" 5x5
plank 3x60s

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 155x5, 175x5, 205x5
press 45x5, 80 5x10
dumbbell row 80 6x10
pressdowns 150 3x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 155x5, 185x3
squat working 205x5, 235x5, 265x5
deadlift 135x5, 225 5x10
donkey calf raise 400 4x15
hanging leg raise 5x15

Weight (Today): 172 lb

Notes:  Week 1 of the second cycle of the BBBC.  So far, it's survivable, and I managed to drop 3 lb in the meanwhile.  Not bad.

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September 10, 2012

Wendler 5/3/1, BBBC, c1w4

 Monday (9-3-2012)
press 55 2x5, 75 2x5, 85 2x5
bench 95x5, 125 5x10
lat pulldown 150 5x10
pressdowns 140 3x10
hammer curls 25 3x10

Tuesday
deadlift 155 2x5, 195 2x5, 235 2x5
squat 135x5, 165 5x10
box jump 30" 6x5
plank 3x60s

Thursday
bench warmup 95 2x5, 115 2x5, 145 2x5
press 45x5, 75 5x10
dumbbell row 80 6x10
dumbbell curl 25 3x10

Friday
squat 135 2x5, 155 2x5, 185 2x5
deadlift 135x5, 205 5x10
donkey calf raise 400 4x15
hanging leg raise 5x15
pressdowns 140 3x10 (forgot to do these Thursday)

Weight (Today): 175 lb

Notes:  Weight crept up a pound over the weekend, probably just water weight from indulging my wife for Thai take-out last night.  Otherwise, it was a nice, easy de-load week.  Second cycle starts today, with 60% (i.e. heavier) assistance lifts.

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September 03, 2012

Wendler 5/3/1, BBBC, c1w3

Monday (8-27-2012)
press warmup 55x5, 75x5, 85x3
press working 100x5, 115x3, 130 f, f, 125x1
bench 95x5, 125 5x10
lat pulldown 150 5x10
pressdowns 140 3x10
hammer curls 25 3x10

Tuesday
deadlift warmup 155x5, 195x5, 235x3
deadlift working 285x5, 325x3, 365x1
squat 135x5, 165 5x10
box jump 30" 6x5
plank 3x60s

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 175x5, 195x3, 220x2
press 45x5, 75 5x10
dumbbell row 90 5x10
pressdowns 140 3x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 155x5, 185x3
squat working 235x5, 265x3, 295x1
deadlift 135x5, 205 5x10
donkey calf raise 400 5x15
hanging leg raise 5x15

Weight (Today): 174 lb

Notes: Other than Monday, pretty good week.  Not sure what happened then, might be related to some unlogged power-cleans that I did last Sunday.

Notes:

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August 27, 2012

Wendler 5/3/1, BBBC, c1w2

Monday (8-20-2012)
press warmup 55x5, 75x5, 85x3
press working 95x3, 110x3, 120x3
bench 95x5, 125 5x10
chinups 11, 9, 5, 5, 5, 6, 5, 4
pressdowns 120x10, 130x10, 140x10
hammer curls 25 3x10

Tuesday
deadlift warmup 155x5, 195x5, 235x3
deadlift working 265x3, 305x3, 345x3
squat 135x5, 165 5x10
box jump 30" 6x5
plank 3x60s

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 165x3, 185x3, 205x3
press 45x5, 75 5x10
dumbbell row 90 5x10
pressdowns 140 3x10
dumbbell curl 25 3x10

Friday
squat warmup 135x5, 155x5, 185x3
squat working 215x3, 245x3, 280x3
deadlift 135x5, 205 5x10
donkey calf raise 400 4x15
hanging leg raise 5x15

Weight (Today): 175 lb

Notes: Good week.  You can't see it in the numbers, but I'm losing fat.  I'm down a belt notch since last Monday, and the scale said 175.4 then, and 174.6 today.  I normally round that off, but it looks like almost a legit 1# loss.

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August 20, 2012

Wendler 5/3/1, BBBC, c1w1

Monday (8-13-2012)
press warmup 55x5, 75x5, 85x3
press working 95x5, 105x5, 115x5
bench 95x5, 125 5x10
chinups 10, 8, 6, 5, 4, 5, 5, 4, 4
pressdowns 100x10, 110x10, 120x10

Tuesday
deadlift warmup 155x5, 195x5, 235x3
deadlift working 255x5, 285x5, 325x5
squat 135x5, 165 5x10
box jump 30" 5x5
plank 3x60s

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 155x5, 175x5, 195x5
press 45x5, 75 5x10
dumbbell row 95 3x10, 80 2x10
pressdowns 130x10, 160x8, 130x2, 130x10
dumbbell curl 25 2x10, 2x8

Friday
squat warmup 135x5, 155x5, 185x3
squat working 205x5, 235x5, 265x5
deadlift 135x5, 195 5x10
donkey calf raise 400 3x15
hanging leg raise 5x15

Weight (Today): 175 lb

Notes: First week of cycle 1 on the 5/3/1 Boring But Big Challenge.  So far, so good, but lots of DOMS.

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June 18, 2012

Wendler 5/3/1, cycle 3, week 3

Monday (6-11-2012)
press warmup 55x5, 70x5, 85x3
press working 105x5, 120x3, 135x1
press accessory 70 5x10
chinups +25 8x5

Tuesday
deadlift warmup 155x5, 185x5, 225x3
deadlift working 280x5, 315x3, 355x2, 1
deadlift accessory 185 5x10
hanging leg raise 5x15

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 175x5, 200x3, 225x3, 1
bench accessory 120 5x10
dumbbell row 90 lb 5x10 each side

Friday
squat warmup 135x5, 155x5, 190x3
squat working 235x5, 265x3, 300x1
squat accessory 160 lb 5x10
leg curl 110 lb 3x10, 100 lb 2x10

Weight (Friday): 177 lb

Notes:  Final working week of cycle 3.  I feel like my 1RM is going up, but my 5RM is declining.  Gaining intensity while losing work capacity.  I don't think I like it.

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June 11, 2012

Wendler 5/3/1, cycle 3, week 2

Monday (6-4-2012)
press warmup 60x5, 75x5, 85x3
press working 100x3, 115x3, 125x5, 2, ... 2
press accessory 70 5x10
chinups +25 8x5

Tuesday
deadlift warmup 155x5, 185x5, 225x3
deadlift working 260x3, 300x3, 335x6
deadlift accessory 185 5x10
hanging leg raise 5x15

Wednesday
power-clean 95 lb 3x3, 135 lb 8x3
box jumps 30" 10x5
elliptical 12 min

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 165x3, 190x3, 210x5, 2, 2
bench accessory 120 5x10
dumbbell row 85 lb 5x10 each side

Friday
squat warmup 135x5, 155x5, 190x3
squat working 220x3, 250x3, 280x3, 1
squat accessory 160 lb 5x10
leg curl 110 lb 3x10, 100 lb 2x10

Weight (Friday): 180 lb

Notes:  Monday was disappointing, but not awful.  Tuesday was okay.  Thursday suggested a regression, possibly due to calorie deficit.  Friday was terrible, probably for the same reason.  The was the first week I've tried to do a real food intake cut, as well as strong carbohydrate restriction.  I didn't feel "weak" per se, but things that should have been light felt very heavy.  It might be a programmatic issue.  The volume and intensity on 5/3/1 seem fine at first, but I'm starting to feel really burnt out.  I think I may have broken the rule and pushed to actual failure too often, rather than going just shy of failure.  I'm starting to think I'm better adapted to -- or at least get better results from -- higher frequency with lower intensity and volume.  There are a lot of variables at play, and I don't want to abandon the program if I'm still making progress.  We'll see how this week goes.  Today's presses weren't awful, but I only got a single on a "1+" set.  If that's the best I can manage at all of this week's targets, changing programs might be my best bet.

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June 04, 2012

Wendler 5/3/1, cycle 3, week 1

Monday (5-28-2012)
press warmup 60x5, 75x5, 85x3
press working 95x5, 105x5, 120x7, 2
press accessory 95 3x8, 85 2x8
weighted chinups 25 8x5
hammer curl 30 2x8

Tuesday
deadlift warmup 155x5, 185x5, 225x3
deadlift working 240x5, 280x5, 315x7, 2
deadlift accessory 185 5x10
hanging leg raise 5x15

Wednesday
power-clean 95 2x3, 135 2x3, 155 5x3
box jumps 30" 8x5

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 165x5, 185x5, 200x8, 2
bench accessory 120 5x10
kroc row 55 lb 3x20, 3x15
rope pressdowns 50 3x8
hammer curl 30 3x8

Friday
squat warmup 135x5, 155x5, 190x3
squat working 205x5, 235x5, 265x6, 4
squat accessory 160 5x10
leg curl 100 5x10
donkey calf raise 400 5x15

Weight (Friday): 184 lb

Notes: First week of cycle 3. So far, so good.  Little iffy on squat day.

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May 29, 2012

Wendler 5/3/1, cycle 2, week 4

Monday (5-21-2012)
press 55 2x5, 65 2x5, 85 2x5
chinups +25 5x5

Tuesday
deadlift 155 2x5, 185 2x5, 225 2x5
planks 3x60s

Thursday
bench warmup 95 2x5, 115 2x5, 145 2x5
kroc row 60 lb 20, 20, 15, 10

Friday
squat 135 2x5, 155 2x5, 185 2x5
leg curl 150 5, 140 2x5
power clean 95 3x3, 135 3x3, 162 2
chinup +45 5, 5, 4
pullup 2x6

Weight (Friday): 182 lb

Notes: Backoff week on 5/3/1.  Looking forward to next cycle, tried out weighted chins and they went better than expected.

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May 22, 2012

Wendler 5/3/1, cycle 2, week 3

Monday (5-14-2012)
press warmup 55x5, 65x5, 85x3
press working 100x5, 115x3, 130x4, 1
press accessory 70 5x10
chinups 7x6, 5, 3

Tuesday
deadlift warmup 155x5, 185x5, 225x3
deadlift working 275x5, 315x3, 350x2, 1
deadlift accessory 190 5x10
hanging leg raise 5x10

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 170x3, 195x3, 220x4, 2
bench accessory 120 5x10
dumbbell row 85 lb 5x10 each side

Friday
squat warmup 135x5, 155x5, 185x3
squat working 230x5, 265x3, 295x4
squat accessory 160 5x10
leg curl 100 lb 5x10

Weight (Friday): 185 lb

Notes:  Final working week of cycle 2.  I'm almost back to where I was before my hip injury, but my lower-body lifts are still lagging a little.  Going to add 5 lb to presses and deadlifts, but squats stay where they are for now.  Don't want to risk going too high on those yet.

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May 14, 2012

Wendler 5/3/1, cycle 2, week 2

Monday (5-7-2012)
press warmup 55x5, 65x5, 85x3
press working 95x3, 110x3, 120x6, 2
press accessory 70 5x10
chinups 10, 7, 6, 5, 5, 6, 5, 6

Tuesday
deadlift warmup 155x5, 185x5, 225x3
deadlift working 260x3, 295x3, 335x5, 1
deadlift accessory 190 5x10
hanging leg raise 5x10

Wednesday
power-clean 95 lb 5x3, 135 lb 5x3
farmer's walk 80 lb 6x50'
box jumps 24" 5x5

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 160x3, 185x3, 205x7, 2
bench accessory 120 5x10
dumbbell row 85 lb 5x10 each side

Friday
squat warmup 135x5, 155x5, 185x3
squat working 215x3, 250x3, 280x5, 2
squat accessory  185 lb 12, 10, 8
leg curl 120 lb 3x8

Weight (Friday): 182 lb

Notes: 2nd week of cycle 2.  Still going strong.  Squats are still scary because I worry about my hip and the vein in my head.

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May 07, 2012

Wendler 5/3/1, cycle 2, week 1

Monday (4-30-2012)
press warmup 55x5, 65x5, 80x3
press working 85x5, 100x5, 115x8, 2
press accessory 70 5x10
parallel grip pullups 9, 8, 7, 5, 5, 5, 5, 5, 5

Tuesday
deadlift warmup 155x5, 185x5, 225x3
deadlift working 245x5, 275x5, 315x7, 2
deadlift accessory 190 5x10
hanging leg raise 5x10

Thursday
bench warmup 95x5, 115x5, 145x3
bench working 150x5, 170x5, 195x8, 3
bench accessory 120 5x10
dumbbell row 85 lb 5x10 each side

Friday
squat warmup 135x5, 155x5, 185x3
squat working 200x5, 230x5, 265x8, 2
squat accessory 160 5x10
leg curl 100 lb 5x10

Weight (Friday): 183 lb

Notes:  First week of cycle 2.  So far, so good.

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April 30, 2012

Workout Log, Wendler 5/3/1, cycle 1, week 4

Monday (4-23-2012)
press warmup 50x5, 65x5, 95x3
press working 65x5, 85x5, 95x5
press accessory 65 5x10
chinups 11, 7, 7, 6, 5, 5, 6, 6
barbell shrug 135x10, 185x5x2, 135x10

Tuesday
deadlift warmup 145x5x2, 185x5x2, 215x5x2
deadlift accessory 185 5x10
hanging leg raise 5x10

Thursday
bench warmup 95x5x2, 115x5x2, 135x5x2
bench accessory 115 5x10
dumbbell row 80 lb 5x10 each side

Friday
squat warmup 135x5x2, 155x5x2, 185x5x2
squat accessory 155 5x10
leg curl 100 lb 5x10

Weight (Friday): 181 lb

Notes:  Backoff week on 5/3/1.  I took the opportunity to undereat a little and drop some weight before starting the next cycle.

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April 20, 2012

Workout Log, Wendler 5/3/1, cycle 1, week 3

Monday (4-16-2012)
press warmup 50x5, 65x5, 80x3
press working 95x5, 110x3, 125x5,3
press accessory 65 5x10
chinups 11, 8, 8, 6, 5, 5, 6, 8, 8

Tuesday
deadlift warmup 145x5, 185x5, 215x3
deadlift working 270x5, 305x3, 340x3,1
deadlift accessory 185 5x10
hanging leg raise 5x10

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 170x5, 190x3, 215x6
bench accessory 115 5x10
dumbbell row 80 lb 5x10 each side

Friday
squat warmup 135x5, 155x5, 185x3
squat working 225x5, 255x3, 285x3
squat accessory 155 5x10
leg curl 100 lb 5x10
donkey calf raise 400 lb 10, 20

Weight (Friday): 185 lb

Notes: Managed to get at least 3 on all of my 1+ targets for the 3rd week of the cycle.  Seem to have made really good progress on the bench press, finally.  Going to go ahead with Wendler's recommendation and step up my press targets by 5lb and squats and deads by 10lb for next cycle.

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April 16, 2012

Workout Log, Wendler 5/3/1, cycle 1, week 2

Monday (4-9-2012)
press warmup 50x5, 65x5, 80x3
press working 90x3, 105x3, 115x7
press accessory 65 5x10
chinups 10, 10, 6, 5, 5, 5, 5, 5

Tuesday
deadlift warmup 145x5, 185x5, 215x3
deadlift working 255x3, 295x3, 325x5,2
deadlift accessory 185 5x10
hanging leg raise 5x10

Thursday
bench warmup 95x5, 115x5, 135x3
bench working 155x3, 185x3, 200x8
bench accessory 115 5x10
dumbbell row 80 lb 5x10 each side

Friday
squat warmup 135x5, 155x5, 185x3
squat working 215x3, 240x3, 270x5, 2
squat accessory 155 5x10
leg curl 100 lb 5x10

Weight (Friday): 183 lb

Notes:  Thursday was great, Friday was disappointing.

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