compudog's workout log

[emekajokammor]

Setting a lot of PR's over here!

 

[compudog]

Setting a lot of PR's over here!

Hi, thanks for noticing dude. It's been a pretty good run I'll admit. I'm kind of feeling like I've maxed out the linear progression though, at least for the time being, so I'm going to switch to a 531 schedule starting next week. Hoping to level up that way in a couple months.

 

[compudog]

Gym Thu Nov 03 2011

Warmup
- 5 min jogging treadmill

Box Squats + Hyperextensions
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 3
- 315 x 2
- 225 x 10
- 225 x 10
- 10 hypers
- 225 x 10
- 10 hypers
- 225 x 10
- 10 hypers
- 225 x 10

Notes: Good workout.

 

[compudog]

Gym Sat Nov 05 2011

Warmup
- 5 min jogging treadmill

Press + Slantboard
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 95 x 5
- 115 x 5
- 145 x 4 <- P.R. + 10 lb
- 145 x 3
- 10 situps
- 145 x 3
- 10 situps
- 145 x 3
- 10 situps
- 145 x 3

Upright Barbell Rows + Military Press
- lb x reps (x2)
- 60 x 10
- 65 x 10
- 70 x 10
- 65 x 10
- 60 x 10

Notes: Good workout.

 

[compudog]

Gym Mon Nov 07 2011

531 schedule: cycle 1 week 1 day 1
​

Warmup

- 5 min. jogging treadmill

Deadlift
- 135 x 5
- 155 x 5
- 185 x 5
- 200 x 5
- 230 x 5
- 260 x 10

Pullups + Slantboard
- 5 pullups
- 5 pullups
- 10 situps
- 5 pullups
- 5 pullups
- 10 situps
- 5 pullups
- 5 pullups
- 10 situps
- 5 pullups


Notes: Good workout
​

 

[compudog]

Gym Tue Nov 08 2011

531 Schedule: cycle 1, week 1, day 2

Warmup
- 5 min. stationary bike

Bench Press + Slantboard
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 150 x 5
- 175 x 5
- 195 x 12
- 115 x 10
- 115 x 10
- 10 situps
- 135 x 10
- 10 situps
- 135 x 10
- 10 situps
- 135 x 10

Notes: Good workout.

 

[compudog]

Gym Thu Nov 10 2011

531 Schedule, cyle 1, week 1, day 3

Warmup
- 5 min. stationary bike.

Box Squats + Slantboard
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 235 x 5
- 250 x 12
- 225 x 10
- 225 x 10
- 10 situps
- 225 x 10
- 10 situps
- 225 x 10
- 10 situps
- 225 x 10


Notes: Good workout.​

 

[compudog]

Gym Sat Nov 12 2011

531 Schedule: cycle 1, week 1, day 4

Warmup
- 10 min. stair master

Press
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 105 x 5
- 125 x 5
- 145 x 4
- 125 x 8

Upright Barbell Rows + Military Press + Hyperextensions
- lb x reps (x2)
- 65 x 10
- 70 x 10
- 10 hypers
- 75 x 10
- 10 hypers
- 70 x 10
- 10 hypers
- 65 x 10


Notes: Pretty good workout, messed up adding weight, didn't intend to be pressing 145, oh well. Total time; 50 minutes including shower.

 

[compudog]

Gym Mon Nov 14 2011

531 Schedule: cycle 1, week 2, day 1

Warmup
- 5 min. jogging treadmill

Bench Press
- lb x reps
- 95 x 5
- 115 x 5
- 135 x 5
- 160 x 3
- 185 x 3
- 205 x 9

Dumbell Bench Press + Slantboard
- lb x reps
- 60 x 10
- 60 x 10
- 10 situps
- 60 x 10
- 10 situps
- 60 x 10
- 10 situps
- 60 x 10


Notes: Good workout.

 

[compudog]

Gym Tue Nov 15 2011

531 Schedule: cycle 1, week 2, day 2

Warmup
- 5 min. jogging treadmill

Deadlift
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
- 215 x 3
- 245 x 3
- 275 x 11

Pullups + Ab Coaster (+20 lb)
- exc. x reps
- pu x 5
- pu x 5
- ac x 20
- pu x 5
- pu x 5
- ac x 20
- pu x 5
- pu x 5
- ac x 20
- pu x 5


Notes: Good workout.

 

[compudog]

Gym Thu Nov 17 2011

531 Schedule: cycle 1, week 2, day 3

Warmup
- 5 min. stair master

Press
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 100 x 3
- 115 x 3
- 130 x 6

Upright Row + Military Press + Hyperextensions
- lb x reps (x2)
- 70 x 10
- 75 x 10
- 10 hypers
- 80 x 10
- 10 hypers
- 75 x 10
- 10 hypers
- 70 x 10


Notes: Ok workout.

 

[compudog]

Gym Fri Nov 18 2011

531 Schedule: cycle 1, week 2, day 4

Warmup
- 5 min. jogging treadmill

Box Squats + Slantboard (+10 lb behind my head)
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 3
- 235 x 3
- 265 x 10
- 185 x 10
- 185 x 10
- 10 situps
- 185 x 10
- 10 situps
- 185 x 10
- 10 situps
- 185 x 10


Notes: Good workout.

 

[compudog]

Gym Sat Nov 19 2011

Cardio day

- 20 min treadmill, 5.5 - 3.0 mph, 0-15% incline. Cal = 260

- 20 min stairmaster, Cal = 240

- 20 min stationary bike, Cal = 190

Total Cal = 690

Notes: Ok workout.

 

[compudog]

Gym Mon Nov 21 2011

531 Schedule: cycle 1, week 3, day 1

Warmup
- 5 min. walking treadmill

Bench Press
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 175 x 5
- 195 x 3
- 220 x 6
- 135 x 10

Dips (bodyweight) + Slantboard (+10 lb)
- exc. x reps
- dips x 10
- situps x 10
- dips x 10
- situps x 10
- dips x 10
- situps x 10
- dips x 10
- dips x 10


Notes: Good workout.

 

[compudog]

Gym Tue Nov 22 2011

531 Schedule: cycle 1, week 3, day 2

Warmup
- 5 min. jogging treadmill

Deadlift
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 230 x 5
- 260 x 3
- 290 x 11

Pullups + Ab Coaster (+40 lb)
- exc. x reps
- pu x 5
- pu x 5
- ac x 20
- pu x 5
- pu x 5
- ac x 20
- pu x 5
- pu x 5
- ac x 20


Notes: Ok workout. Had a little trouble with the lockout on my last rep @ 290.

 

[compudog]

Gym Thu Nov 24 2011

Warmup
- 5 min. walking treadmill

Press
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 110 x 5
- 125 x 3
- 135 x 7

Upright Rows + Military Press + Slantboard (+10 lb)
- lb x reps (x2)
- 75 x 10
- 80 x 10
- 10 situps
- 85 x 10
- 10 situps
- 80 x 10
- 10 situps
- 75 x 10


Notes: Good workout.

 

[compudog]

Gym Fri Nov 25 2011

531 Schedule: cycle 1, week 3, day 4

Warmup
- 5 min. stationary bike

Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 220 x 5
- 250 x 3
- 280 x 8

Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 400 x 10
- 200 x 10

Hack Squat Machine + Vertical Slantboard
- lb x reps
- 90 x 10
- 10 situps
- 180 x 10
- 10 situps
- 270 x 10
- 10 situps
- 180 x 10
- 10 situps
- 90 x 10


Notes: Really good workout. Went a bit over for time but oh well. Next week is deload.

 

[compudog]

Gym Mon Nov 28 2011

531 Schedule: cycle 1, week 4, day 1

Warmup
- 5 min. walking treadmill

Bench Press
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 95 x 5
- 115 x 5
- 140 x 5

Dumbbell Press + Slantboard
- lb x reps
- 50 x 10
- 10 situps
- 50 x 10
- 10 situps
- 50 x 10
- 10 situps
- 50 x 10
- 10 situps
- 50 x 10
- 10 situps

+ Cardio
- 10 min. stationary bike


Notes: Pretty good workout.

 

[Mr.Sinister]

You'll like 5/3/1. Makes life simple. A suggestion would be to get some micro-loads. Smaller jumps has really helped me with always moving forward. Also I always look to PR by Wendler's formula. It's great to keep you moving forward without setting all your eggs on the specific rep maxes. Rep here and there adds up this way. Looks good, good luck.

 

[compudog]

You'll like 5/3/1. Makes life simple. A suggestion would be to get some micro-loads. Smaller jumps has really helped me with always moving forward. Also I always look to PR by Wendler's formula. It's great to keep you moving forward without setting all your eggs on the specific rep maxes. Rep here and there adds up this way. Looks good, good luck.

Hey thanks. I'm liking it so far but I have to admit I find the deload a bit strange. Too used to going to the max all the time I guess.

 

[compudog]

Gym Tue Nov 29 2011

531 Schedule: cycle 1, week 4, day 2

Warmup - 5 min. walking treadmill

Deadlift
- lb x reps
- 135 x 5
- 135 x 5
- 135 x 5
- 135 x 5
- 155 x 5
- 185 x 5


Notes: Ok workout. Had to bail early, no assistance work today.

 

[compudog]

Gym Wed Nov 30 2011

Cardio Day

- 20 min. treadmill, 3.0 mph, 15% incline. Cal = 260

- 20 min. elliptical trainer, Cal = 300

Total Cal = 560


Notes: Ok workout.

 

[compudog]

Gym Thu Dec 01 2011

531 Schedule: cycle 1, week 4, day 3

Warmup
- 5 min. stairmaster

Press
- lb x reps
- 45 x 5
- 55 x 5
- 65 x 5
- 75 x 5
- 85 x 5
- 95 x 5

Upright Rows + Military Press + Slantboard
- lb x reps
- 60 x 10
- 10 situps
- 60 x 10
- 10 situps
- 60 x 10
- 10 situps
- 60 x 10
- 10 situps
- 60 x 10
- 10 situps


Notes: Ok workout.

 

[compudog]

Gym Fri Dec 02 2011

531 Schedule: cycle 1, week 4, day 4

Warmup
- 5 min. stationary bike

Box Squat
- lb x reps
- 45 x 5
- 135 x 5
- 135 x 5
- 135 x 5
- 135 x 5
- 155 x 5
- 175 x 5

Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 400 x 10
- 200 x 10

RDL
- lb x reps
- 135 x 6
- 135 x 6
- 135 x 6
- 135 x 6
- 135 x 6

Hack Squat Machine + Ab Coaster (+20 lb)
- lb x reps
- 90 x 10
- ac x 10
- 180 x 10
- ac x 10
- 270 x 10
- ac x 10
- 180 x 10
- ac x 10
- 90 x 10
- ac x 10


Notes: Good workout. A bit more volume than usual but I was feeling impatient with the deload.

 

[compudog]

Gym Sat Dec 03 2011

Cardio Day

- 20 min. stationary bike. Cal ~ 200

- 20 min. walking treadmill, 3.0 mph, 15% incline, Cal = 275

Total Cal 475


Notes: Ok workout.

 

[compudog]

Gym Mon Dec 05 2011

531 Schedule: cycle 2, week 1, day 1

Warmup
- 5 min. stationary bike

Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 150 x 5
- 175 x 5
- 200 x 10

Dips (BW) + Slantboard (+10 lb)
- exc. x reps
- dips x 10
- situps x 10
- dips x 10
- situps x 10
- dips x 10
- situps x 10
- dips x 10
- situps x 10
- dips x 10
- situps x 10

Standing Calf Raise
- lb x reps
- 135 x 10
- 135 x 10
- 135 x 10


Notes: Ok workout.

 

[compudog]

Gym Tue Dec 06 2011

531 Schedule: cycle 2, week 1, day 2

Warmup
- 5 min. walking treadmill

Deadlift
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 235 x 5
- 265 x 14

Pull-ups + Vertical Slantboard
- exc. x reps
- pu x 5
- pu x 5
- su x 10
- pu x 5
- pu x 5
- su x 10
- pu x 5
- pu x 5
- su x 10
- pu x 5
- pu x 5
- su x 10
- pu x 5


Notes: Good workout.

 

[compudog]

Gym Wed Dec 07 2011

Cardio Day


- 20 min. stairmaster, Cal = 250


- 20 min. stationary bike, Cal ~ 200


Total Cal = 450


Notes: Ok workout.

 

[compudog]

Gym Thu Dec 08 2011

531 Schedule: cycle 2, week 1, day 3

Warmup
- 5 min. walking treadmill

Press
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 95 x 5
- 110 x 5
- 125 x 10

Military Press + Bent Over Rows + Slantboard (+10 lb)
- lb x reps (x2)
- 80 x 10
- 10 situps
- 80 x 10
- 10 situps
- 80 x 10
- 10 situps
- 80 x 10
- 10 situps
- 80 x 10
- 10 situps


Notes: Good workout.

 

[compudog]

Gym Fri Dec 09 2011

531 Schedule: cycle 2, week 1, day 4

Warmup
- 5 min. walking treadmill

Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 195 x 5
- 225 x 5
- 255 x 11

Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 400 x 10
- 200 x 10

Hack Squat Machine
- lb x reps
- 90 x 10
- 180 x 10
- 270 x 10
- 180 x 10
- 90 x 10

Standing Calf Raise + Ab Coaster (+20 lb)
- lb x reps
- 150 x 10
- ac x 20
- 150 x 10
- ac x 20
- 150 x 10
- ac x 20
- 150 x 10
- ac x 20
- 150 x 10
- ac x 20


Notes: Ok workout.

 

[compudog]

Gym Mon Dec 12 2011

531 Schedule: cycle 2, week 2, day 1

Warmup
- 5 min. stationary bike

Bench Press
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 165 x 3
- 185 x 3
- 210 x 7


Notes: Sick today, short workout.

 

[compudog]

Gym Tue Dec 13 2011

531 Schedule: cycle 2, week 2, day 2

Warmup
- 5 min. jogging treadmill

Deadlift
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
- 220 x 3
- 250 x 3
- 280 x 10
- 275 x 5
- 245 x 5
- 225 x 5
- 135 x 5


Notes: Ok workout.

 

[compudog]

Gym Thu Dec 15 2011

531 Schedule: cycle 2, week 2, day 3

Warmup
- 5 min. walking treadmill

Press
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 105 x 3
- 120 x 3
- 135 x 9

Upright Rows + Military Press + Slantboard
- lb x reps (x2)
- 70 x 10
- 10 situps
- 75 x 10
- 10 situps
- 80 x 10
- 10 situps
- 75 x 10
- 10 situps
- 70 x 10
- 10 situps


Notes: Good workout.

 

[compudog]

Gym Fri Dec 16 2011

531 Schedule: cycle 2, week 2, day 4

Warmup
- 5 min. stationary bike

Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 210 x 3
- 240 x 3
- 270 x 10
- 265 x 5
- 245 x 5
- 225 x 5
- 225 x 5
- 225 x 5


Notes: Good workout. Got more reps out of the 270 than I thought I would.

 

[compudog]

Gym Mon Dec 19 2011

531 Schedule: cycle 2, week 3, day 1

Warmup
- 5 min. elliptical trainer

Bench Press
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 175 x 5
- 200 x 3
- 220 x 6

Dips (BW) + Slantboard
- exc. x reps
- dips x 10
- situps x 10
- dips x 10
- situps x 10
- dips x 10
- situps x 10
- dips x 10
- situps x 10
- dips x 10
- situps x 10


Notes: OK workout.

 

[compudog]

Gym Tue Dec 20 2011

531 Schedule: cycle 2, week 3, day 2

Warmup
- 5 min. walking treadmill

Deadlift
- lb x reps
- 135 x 5
- 185 x 5
- 235 x 5
- 265 x 3
- 295 x 9
- 275 x 5
- 245 x 5
- 225 x 5
- 135 x 5


Notes: Good workout.

 

[compudog]

Gym Thu Dec 22 2011

531 Schedule: cycle 2, week 3, day 3

Warmup
- 5 min. walking treadmill

Press
- lb x reps
- 50 x 5
- 70 x 5
- 90 x 5
- 110 x 5
- 125 x 3
- 140 x 6
- 135 x 5
- 115 x 5
- 95 x 5
- 85 x 5
- 65 x 5
- 45 x 5

Military Press (barbell) + Slantboard
- lb x reps
- 75 x 10
- 10 situps
- 75 x 10
- 10 situps
- 75 x 10
- 10 situps
- 75 x 10
- 10 situps
- 75 x 10
- 10 situps


Notes: Ok workout.

 

[compudog]

Gym Fri Dec 23 2011

531 Schedule: cycle 2, week 3, day 4

Warmup
- 5 min. stationary bike

Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 255 x 3
- 285 x 7
- 275 x 5
- 265 x 5
- 245 x 5
- 225 x 5
- 225 x 5

Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 400 x 10
- 200 x 10

Standing Calf Raise
- lb x reps
- 135 x 20
- 135 x 20
- 135 x 20


Notes: Ok workout.
​

 

[compudog]

Gym Tue Dec 27 2011

521 Schedule: cycle 2, week 4, days 1 & 2

Warmup
- 5 min. walking treadmill

Deadlift
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 205 x 5
- 185 x 5
- 155 x 5
- 135 x 5

Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 10
- 155 x 10
- 135 x 10

Dips (BW) + Pullups
- exc x reps
- dips x 5
- pullups x 5
- dips x 5
- pullups x 5
- dips x 5
- pullups x 5
- dips x 5
- pullups x 5
- dips x 5
- pullups x 5
- dips x 5
- pullups x 5
- dips x 5
- pullups x 5
- dips x 5
- pullups x 5


Notes: I combined days 1 & 2 of my deload week, missed a day due to the Christmas gym hours.

 

[compudog]

Gym Wed Dec 28 2011

Cardio Day

- 20 min. walking treadmill, 3.0 m.p.h., 15% incline, Cal = 265

- 20 min. stairmaster, cardio setting, Cal = 235

Total Cal = 500


Notes: Ok workout. First day using the Vibram 5 fingers, I like them so far.

 

[compudog]

Gym Thu Dec 29 2011

531 Schedule: cycle 2, week 4, day 3

Warmup
- 5 min. stationary bike

Press
- lb x reps
- 70 x 5
- 80 x 5
- 90 x 5

Military Press + Slantboard
- lb x reps
- 70 x 10
- 12 situps
- 75 x 10
- 12 situps
- 80 x 10
- 12 situps
- 75 x 10
- 12 situps
- 70 x 10
- 12 situps

Barbell Rows
- lb x reps
- 110 x 10
- 115 x 10
- 120 x 10
- 115 x 10
- 110 x 10

Bonus Cardio
- Elliptical Trainer 10 min
- Jogging treadmill 5 min (testing out the vibram "shoes")


Notes: Ok workout.​

 

[compudog]

Gym Fri Dec 30 2011

531 Schedule: cycle 2, week 4, day 4

Warmup
- 5 min. walking treadmill

Box Squats
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 205 x 5
- 185 x 5
- 155 x 5
- 135 x 5

Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 400 x 10
- 200 x 10

RDL
- lb x reps
- 135 x 10
- 155 x 10
- 185 x 10
- 155 x 10
- 135 x 10

Hack Squat Machine
- lb x reps
- 90 x 10
- 180 x 10
- 270 x 10
- 180 x 10
- 90 x 10


Notes: Ok workout, 55 min.

 

[compudog]

Gym Sat Dec 31 2011

Cardio Day

- 20 min. treadmill, 3.0-6.0 mph, 0-15% incline, Cal = 260

- 25 min. stationary bike, Cal = 265

Total Cal = 525


Notes: Ok workout.

 

[compudog]

Gym Mon Jan 02 2012

531 Schedule: cycle 3, week 1, day 1

Warmup
- 5 min. walking treadmill

Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 155 x 5
- 180 x 5
- 200 x 11
- 195 x 5
- 185 x 5
- 155 x 5
- 135 x 5

Dips (BW) + Slantboard
- reps x exc.
- 10 x dips
- 10 x situps
- 10 x dips
- 10 x situps
- 10 x dips
- 10 x situps
- 10 x dips
- 10 x situps
- 10 x dips
- 10 x situps


Notes: Good workout.

 

[compudog]

Gym Tue Jan 03 2011

531 Schedule: cycle 3, week 1, day 2

Warmup
- 5 min. jogging treadmill

Deadlift
- lb x reps
- 135 x 5
- 185 x 5
- 210 x 5
- 240 x 5
- 275 x 10

Pull-ups + Hyperextensions
- exc. x reps
- pull-ups x 5
- pull-ups x 5
- hypers x 10
- pull-ups x 5
- pull-ups x 5
- hypers x 10
- pull-ups x 5
- pull-ups x 5
- hypers x 10
- pull-ups x 5
- pull-ups x 5
- hypers x 10
- pull-ups x 5
- pull-ups x 5
- hypers x 10


Notes: Ok workout.

 

[compudog]

Gym Wed Jan 04 2012

Cardio Day:

- 20 min. walking treadmill, 3.0 mph, 15% incline, Cal = 265

- 15 min. stairmaster, cal = 180

Total Cal = 445


Notes: Ok workout, bit short but oh well.

 

[compudog]

Gym Thu Jan 05 2012

531 Schedule: cycle 3, week 1, day 3

Warmup
- 5 min. walking treadmill

Press
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 100 x 5
- 115 x 5
- 130 x 10

Barbell Rows
- lb x reps
- 110 x 10
- 115 x 10
- 120 x 10
- 115 x 10
- 110 x 10

Military Press + Slantboard
- lb x reps
- 75 x 10
- 10 situps
- 80 x 10
- 10 situps
- 85 x 10
- 10 situps
- 80 x 10
- 10 situps
- 75 x 10
- 10 situps


Notes: Good workout.

 

[compudog]

Gym Fri Jan 06 2012

531 Schedule: cycle 3, week 1, day 4

Warmup
- 5 min. stationary bike

Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 205 x 5
- 235 x 5
- 265 x 10

Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 400 x 10
- 200 x 10

RDL
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
- 155 x 5
- 135 x 5


Notes: Ok workout, not as strong as I would have liked on the squats, not enough food I guess, oh well at least my Christmas flab is starting to fade.

 

[compudog]

Gym Mon Jan 09 2012

531 Schedule: cycle 3, week 2, day 1

Warmup
- 5 min. jogging treadmill

Bench Press
- lb x reps
- 45 x 5
- 135 x 5
- 165 x 3
- 190 x 3
- 215 x 8
- 205 x 8
- 185 x 5
- 155 x 5
- 135 x 15

Dips (BW) + Slantboard
- reps x exc.
- 10 x dips
- 10 x situps
- 10 x dips
- 10 x situps
- 10 x dips
- 10 x situps
- 10 x dips
- 10 x situps
- 10 x dips
- 10 x situps


Notes: Pretty good workout.

 

[compudog]

Gym Tue Jan 10 2011

531 Schedule: cycle 3, week 2, day 2

Warmup
- 5 min. walking treadmill

Deadlift
- lb x reps
- 135 x 5
- 225 x 3
- 260 x 3
- 290 x 9

Pull-ups + Vertical Slantboard
- exc. x reps
- 5 x pull-ups
- 5 x pull-ups
- 10 x situps
- 5 x pull-ups
- 5 x pull-ups
- 10 x situps
- 5 x pull-ups
- 5 x pull-ups
- 10 x situps
- 5 x pull-ups
- 5 x pull-ups
- 10 x situps
- 5 x pull-ups
- 5 x pull-ups
- 10 x situps


Notes: Pretty good workout. P.R. for hook grip on deadlifts @ 260, prev. 245.