March 29, 2011
Okay, they don't say anything about bacon, but you know in your heart that it's true.
H/T Robb Wolf.
Posted by: leoncaruthers at
10:26 AM
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March 27, 2011
squat 255 lb 3x5
bench 190 lb 3x5
chin-ups 10, 8, 6, 6
Wednesday
squat 260 lb 5, 5, 1, 2
press 115 lb 5, 5, 4
deadlift 285 1x5
Friday
squat 260 lb 3x5
bench 195 lb 3x5
pull-ups 9, 7, 5
Weight (Sunday): 190 lb
Update: Weight (Monday): 186 lb
That's the power of water retention, folks. All I did was skip breakfast and eat in for lunch.
Notes: I felt less than fully recovered on Wednesday, and it showed in the number of failed reps. Anyhow, after that I went on a bit of a consumption bender (gained 4lb in 9 days, there's pretty much no way that's all muscle). I was more than recovered by Friday, and my second attempt at 260 lb on squat went far better than the first. Benching 195 lb also went easier than I was expecting, didn't even need a spotter (okay, okay, I probably should have had one, but I'm not dead). Essentially, I went on a quick bulk and replenish for the tail end of the week. At this point, I think I've just about put off a real cutting cycle for as long as I can. So, one more week of trying to raise my lifts and eating as needed, then I focus on fat loss, and let the weights stay more-or-less static for as long as it takes.
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01:19 PM
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March 26, 2011
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01:25 PM
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March 19, 2011
squat 240 lb 3x5
press 105 lb 3x5
chin-ups 12, 8, 6
Wednesday
squat 245 lb 3x5
bench 185 lb 3x5
deadlift 280 1x5
hanging leg raise 3x20
Friday
squat 250 lb 3x5
press 110 lb 3x5
pull-ups 10, 7, 6
Weight (Friday): 186 lb
Notes: Pretty good week, made all my lifting targets. Weight is stable week-over-week without any attempt at AM IF (even without coffee), so I'm planning to start my morning fasting again Monday. I'd really like to drop some weight now that the weather's warming up, so cutting back on my total intake has got to happen one way or another. That or I start biking to work (7 miles through Ypsi and across I-94, no thanks).
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04:10 PM
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March 18, 2011
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07:00 PM
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March 15, 2011
Bottom line: this isn't Chernobyl. It's not even Three Mile Island. Also, LFTRs would be even safer -- far safer than natural gas, which would have outright exploded like a bomb.
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08:44 AM
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March 14, 2011
Monday (3-7-2011)
Squat 225 lb 3x5
Bench 175 lb 3x5
Chin-ups: 12, 7, 5
Wednesday
Squat 230 lb 3x5
Press 100 lb 3x5
Deadlift 275 lb 1x5
Hanging leg raise 3x15
Friday
Squat 235 lb 3x5
Bench 180 lb 3x5
Pull-ups: 10, 7, 5
Weight (Sunday): 186 lb
Notes: This was not a hard week, as I'd expect from taking a de-load and cutting down on volume (from ~175 to 200 reps a week down to ~90 reps, at least on the barbell work). My squat form is better at these weights now than it was the first time around, and I've got to strive to maintain that as I add weight. There's no sense in turning them into Good Mornings just so I can put more weight on the bar.
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09:16 AM
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March 10, 2011
- Coffee
- Liquid food
- Wheat
Posted by: leoncaruthers at
09:33 AM
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March 07, 2011
Monday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
Wednesday
3x5 Squat
3x5 Press / Bench Press (Alternating)
1x5 Deadlift
Friday
3x5 Squat
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
Weight (Monday): 186 lb
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10:08 AM
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