August 30, 2010
Training Log, week 13
Tuesday: (8-24-2010):
squat 195 lb 5x5
bench 165 lb 5x5
barbell row 155 5x5
push-ups 36, 18, 16
hanging leg raise 15, 15, 15
Wednesday:
Incline treadmill (before dinner) 60m
Thursday:
Elliptical (before lunch) 30m, (before dinner) 30m
Friday:
squat 195 lb 5x5
overhead press 95 lb 5x5
deadlift 245 lb 2x5
pull-ups 8, 5, 5, 5, 6, 3
prone bridges 50s, 50s, 50s
tricep press-down 150x5, 160x5, 170x5
Weight (Saturday): 190
Notes: No movement on weight yet, but I've recovered from a pretty bad cheat day last Sunday.
squat 195 lb 5x5
bench 165 lb 5x5
barbell row 155 5x5
push-ups 36, 18, 16
hanging leg raise 15, 15, 15
Wednesday:
Incline treadmill (before dinner) 60m
Thursday:
Elliptical (before lunch) 30m, (before dinner) 30m
Friday:
squat 195 lb 5x5
overhead press 95 lb 5x5
deadlift 245 lb 2x5
pull-ups 8, 5, 5, 5, 6, 3
prone bridges 50s, 50s, 50s
tricep press-down 150x5, 160x5, 170x5
Weight (Saturday): 190
Notes: No movement on weight yet, but I've recovered from a pretty bad cheat day last Sunday.
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August 23, 2010
Training Log, week 12, (rest week)
Tuesday (8-17-2010):
squat 220 lb 5x5
overhead press 110 lb 5, 5, 5, 3(f), 1(f)
overhead press 95 lb 6, 6
deadlift 240 lb 1x5
chin-ups 10, 6, 5, 7
prone bridges 50s, 50s, 50s
Weight (Friday): 190 lb
Notes: This ended up being my rest week after meetings and an emergency vet visit curtailed trips to the gym. I feel like the last few months have done me pretty well for increasing my strength, and I've got a great deal more muscle - and denser muscle, at that - so now is probably a good time to try and get lean.
My plan for that is to pare back my strength training to 2 days/week, and add 2-4 cardio sessions (ugh) each week, along with some dietary restriction on non-strength days. I'll also be deloading squat, bench press, and overhead press by ~10% so I can work more on my form now that I've seen the Starting Strength DVD. I'll also be adding weight more slowly, 5 lb every other time I hit the exercise. The point right now is to maintain muscle while cutting fat, not to add muscle, so aggressively increasing my loads wouldn't make a lot of sense (and would only make me hungrier). I'm hoping to drop about 10-15 pounds before I start bulking/building again.
squat 220 lb 5x5
overhead press 110 lb 5, 5, 5, 3(f), 1(f)
overhead press 95 lb 6, 6
deadlift 240 lb 1x5
chin-ups 10, 6, 5, 7
prone bridges 50s, 50s, 50s
Weight (Friday): 190 lb
Notes: This ended up being my rest week after meetings and an emergency vet visit curtailed trips to the gym. I feel like the last few months have done me pretty well for increasing my strength, and I've got a great deal more muscle - and denser muscle, at that - so now is probably a good time to try and get lean.
My plan for that is to pare back my strength training to 2 days/week, and add 2-4 cardio sessions (ugh) each week, along with some dietary restriction on non-strength days. I'll also be deloading squat, bench press, and overhead press by ~10% so I can work more on my form now that I've seen the Starting Strength DVD. I'll also be adding weight more slowly, 5 lb every other time I hit the exercise. The point right now is to maintain muscle while cutting fat, not to add muscle, so aggressively increasing my loads wouldn't make a lot of sense (and would only make me hungrier). I'm hoping to drop about 10-15 pounds before I start bulking/building again.
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August 16, 2010
Training Log, week 11
Monday (8-9-2010):
squat 205 lb 5x5
bench 175 lb 5x5
barbell row 165 5x5
dips 26, 16, 12
hanging leg raise 15, 15, 15
Wednesday:
squat 210 lb 5x5
overhead press 105 lb 5x5
deadlift 235 lb 1x5
pull-ups 10, 7, 5, 7
prone bridges 50s, 50s, 50s
Friday:
squat 215 lb 5x5
bench 180 lb 5x5
barbell row 170 lb 5x5
push-ups 30, 20, 20
hanging leg raise 15, 15, 15
Weight (Friday): 191 lb
Notes: Another good week, though rests are going very long (2+ minutes) so I can handle the weight. I was a little surprised that I didn't stall on Friday's squats. I'm planning to go one more week, then take a week off to rest. I need to change things up a bit after that, but I've not yet decided in which direction to take my training.
squat 205 lb 5x5
bench 175 lb 5x5
barbell row 165 5x5
dips 26, 16, 12
hanging leg raise 15, 15, 15
Wednesday:
squat 210 lb 5x5
overhead press 105 lb 5x5
deadlift 235 lb 1x5
pull-ups 10, 7, 5, 7
prone bridges 50s, 50s, 50s
Friday:
squat 215 lb 5x5
bench 180 lb 5x5
barbell row 170 lb 5x5
push-ups 30, 20, 20
hanging leg raise 15, 15, 15
Weight (Friday): 191 lb
Notes: Another good week, though rests are going very long (2+ minutes) so I can handle the weight. I was a little surprised that I didn't stall on Friday's squats. I'm planning to go one more week, then take a week off to rest. I need to change things up a bit after that, but I've not yet decided in which direction to take my training.
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August 07, 2010
Training log, week 10
Monday:
squat 190 lb 5x5
overhead press 95 lb 5x5
deadlift 225 lb 1x5
pull-ups 10, 5, 5, 7
prone bridges 45s, 45s, 45s
Wednesday:
squat 195 lb 5x5
bench 170lb 5x5
barbell row 160lb 5x5
push-ups 32, 20, 18
hanging leg raise 15, 15, 15
Friday:
squat 200lb 5x5
overhead press 100 lb 5x5
deadlift 230 lb 1x5
chin-ups 11, 6, 5, 7
prone bridges 45s, 45s, 45s
Weight (Friday): 190 lb
Notes: Pretty good week. Hit all my targets, minimal soreness and joint pain. I feel like I'm eating a lot more lately, but my weight's staying pretty steady. I'm definitely adding muscle mass, and gaining some abdominal definition. I should probably do a waist measurement soon.
squat 190 lb 5x5
overhead press 95 lb 5x5
deadlift 225 lb 1x5
pull-ups 10, 5, 5, 7
prone bridges 45s, 45s, 45s
Wednesday:
squat 195 lb 5x5
bench 170lb 5x5
barbell row 160lb 5x5
push-ups 32, 20, 18
hanging leg raise 15, 15, 15
Friday:
squat 200lb 5x5
overhead press 100 lb 5x5
deadlift 230 lb 1x5
chin-ups 11, 6, 5, 7
prone bridges 45s, 45s, 45s
Weight (Friday): 190 lb
Notes: Pretty good week. Hit all my targets, minimal soreness and joint pain. I feel like I'm eating a lot more lately, but my weight's staying pretty steady. I'm definitely adding muscle mass, and gaining some abdominal definition. I should probably do a waist measurement soon.
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