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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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.
Posted by: leoncaruthers at
08:35 AM
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Post contains 158 words, total size 1 kb.
1
Leon, for Paleo eaters, how is Whey protein different than Egg protein? I've been buying the more expensive egg protein but I'm not sure it matters.
Posted by: mare at April 13, 2013 02:08 PM (A98Xu)
2
Most people do fine on whey protein. The trouble is finding it without any added weirdness.
The bigger problem though, is liquid food. Shakes and that sort of thing bypass a lot of the body's innate ability to determine how much it has eaten. Same thing with fruit juice, smoothies, pop, etc. The only time humans are supposed to take in calories that way is infancy, and then it's okay that you don't get satiated because you need a huge energy surplus.
The bigger problem though, is liquid food. Shakes and that sort of thing bypass a lot of the body's innate ability to determine how much it has eaten. Same thing with fruit juice, smoothies, pop, etc. The only time humans are supposed to take in calories that way is infancy, and then it's okay that you don't get satiated because you need a huge energy surplus.
Posted by: leoncaruthers at April 14, 2013 09:20 AM (G5lyi)
3
I knew you'd have a reasoned, scientific take on it. Thank you.
Posted by: mare at April 14, 2013 09:24 AM (A98Xu)
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