compudog's workout log

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  1. Gym Fri Jul 20 2012


    531 Schedule: cycle 9, week 3, day 3

    Warmup
    - chinups x 5,5,5,5

    531 Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - core lifts
    - 135 x 5
    - 155 x 3
    - 175 x 3 <-- P.R.

    Machine Rows + Military Press + Hyperextension (superset)
    - rows (H.S. Isolateral Row)
    - lb x reps
    - 190 x 10
    - 190 x 10
    - 190 x 10
    - 190 x 10
    - 190 x 10
    - 280 x 10

    - military press
    - lb x reps
    - 100 x 10
    - 105 x 10
    - 110 x 10
    - 115 x 10

    - hyperextensions (BW)
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10


    Notes: Pretty good workout, arm still giving me some trouble, nothing I can't work around though.

  2. Gym Sat Jul 21 2012


    531 Schedule: cycle 9, week 3, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - 285 x 5
    - 315 x 3
    - 365 x 3
    - bonus lift
    - 405 x 2

    Squats
    - lb x reps
    - 185 x 10
    - 225 x 10
    - 245 x 10
    - 275 x 5

    RDL
    - lb x reps
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10


    Notes: Working out in a different town. Tough workout, small (but very busy) gym with only 1 power rack, I hogged it for 45 minutes, lots of guys were unhappy about that so I had to go as fast as I could. Next week is deload, will do a proper deload this time in order to rest my troublesome arm.
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  3. Gym Mon Jul 23 2012


    531 Schedule: cycle 9, week 4, day 1

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 10
    - 95 x 5
    - core lifts
    - 115 x 5
    - 134 x 5
    - 165 x 5

    Cardio + calves for remainder.


    Notes: Cutting out the pulling exercises for my deload, & cutting back on the pushing. Hopefully that will let my arm heal up.
  4. Gym Wed Jul 25 2012


    531 Schedule: cycle 9, week 4, day 2

    531 Deadlift
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5

    Cardio + calves for remainder.


    Notes: What's to say it's a deload. Lift a little, then sweat a lot.
  5. Gym Fri Jul 27 2012


    531 Schedule: cycle 9, week 4, day 3

    Warmup
    Lat pulldown
    - lb x reps
    - 100 x 10
    - 100 x 10
    - 100 x 10

    531 Press
    - lb x reps
    - 45 x 10
    - core lifts
    - 95 x 5
    - 115 x 5
    - 135 x 5

    Box Squats
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 365 x 3

    Military Press + Lat Pulldown (superset)
    - military press
    - lb x reps
    - 60 x 20
    - 70 x 20

    - lat pulldown
    - lb x reps
    - 100 x 20
    - 100 x 20


    Notes: Fun workout. Got tired of playing with baby weights, wanted to lift something heavy but my arm is still pretty gimpy hence the squats.
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  6. Gym Mon Jul 30 2012


    531 Schedule: cycle 9, week 4, day 4

    531 Box Squats
    - warmup
    - 45 x 5
    - core lifts
    - 135 x 5
    - 205 x 5
    - 225 x 5

    Cable Crunches + RDL (superset)
    - cable crunches
    - x reps
    - x 20
    - x 20
    - x 20
    - x 20

    - rdl
    - lb x reps
    - 135 x 10
    - 135 x 10
    - 135 x 10
    - 135 x 10

    Leg Press + Hack Squat Machine
    - leg press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 400 x 10
    - 400 x 10

    - hack squat
    - lb x reps
    - 90 x 10
    - 180 x 10
    - 180 x 10
    - 180 x 10
    - 180 x 10


    Notes: Ok workout. Deload for cycle 9 is done, back to business Wed..
  7. Gym Tue Jul 31 2012


    531 Schedule: cycle 10, week 1, day 1

    Warmup
    - chinups x 10,5,5

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 135 x 5
    - 185 x 5
    - 230 x 9

    Machine Rows + Bench Press (superset)
    - rows (H.S. Row)
    - lb x reps
    - 180 x 10
    - 270 x 10
    - 270 x 10
    - 270 x 10

    - bench press
    - lb x reps
    - 135 x 10
    - 155 x 10
    - 185 x 10
    - 205 x 7

    Dips + Shrugs (superset)
    - shrugs (H.S. machine)
    - lb x reps
    - 225 x 10
    - 225 x 10
    - 225 x 10

    - dips (BW)
    - x reps
    - x 15
    - x 10
    - x 10


    Notes: Good workout. Started my next cycle a day early, didn't want to do another day of cardio.
  8. Gym Thu Aug 02 2012


    531 Schedule: cycle 10, week 1, day 2

    531 Deadlift
    - lb x reps
    - warmup
    - 135 x 10
    - core lifts
    - 255 x 5
    - 295 x 5
    - 335 x 9

    Hanging Leg Raise + Hip Thrust + Dumbbell Lunge (superset)
    - hanging leg raise
    - x reps
    - x 5
    - x 5
    - x 5

    - hip thrust
    - lb x reps
    - 225 x 10
    - 275 x 8
    - 315 x 5

    - dumbbell lunge
    - lb x reps
    - 45 x 10
    - 50 x 10
    - 55 x 10


    Notes: Ok workout, first time doing hanging leg raise. I've discovered that my core is a weak point for heavy lifting so ab work is a necessary evil.
  9. Gym Fri Aug 03 2012


    531 Schedule: cycle 10, week 1, day 3

    Warmup
    - chinups x 5,5,5,5

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 125 x 5
    - 140 x 5
    - 160 x 3,2

    Seated Cable Row + Military Press (superset)
    - cable row
    - lb x reps
    - 180 x 10
    - 190 x 10
    - 200 x 10

    - military press
    - lb x reps
    - 100 x 10
    - 105 x 10
    - 110 x 10

    Chinups + Hyperextension (superset)
    - chinups
    - x reps
    - x 5
    - x 5
    - x 5
    - x 5

    - hypers
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10


    Notes: Sucky workout. Couldn't get anywhere near the reps I wanted on the overhead press, could be that I was just too bagged after deadlifting yesterday. Normally the day after deadlifts is a rest day, but my schedule is a bit jumbled.
  10. Gym Sat Aug 04 2012


    531 Schedule: cycle 10, week 1, day 4

    531 Box Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 250 x 5
    - 280 x 5
    - 325 x 8

    Squats
    - lb x reps
    - 185 x 10
    - 225 x 8
    - 275 x 5
    - 315 x 3

    RDL + Slantboard (superset)
    - rdl
    - lb x reps
    - 185 x 10
    - 185 x 10
    - 205 x 10
    - 205 x 10

    - slantboard
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10


    Notes: At the Collicut center (small gym in a public recreation centre in a nearby city), not too crowded today. Monday is a holiday, so done till Tuesday.
  11. Gym Tue Aug 07 2012


    531 Schedule: cycle 10, week 2, day 1

    Warmup
    - chinups x 5,5,5,5

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 185 x 3
    - 225 x 3
    - 245 x 5

    Seated Cable Row + Dumbbell Bench Press (superset)
    - cable row
    - lb x reps
    - 180 x 10
    - 190 x 10
    - 200 x 10
    - 210 x 10

    - dumbbell bench
    - lb x reps
    - 60 x 10
    - 70 x 10
    - 80 x 10
    - 90 x 6

    Shrugs + Dips (superset)
    - shrugs (Hammer Strength machine)
    - lb x reps
    - 245 x 10
    - 245 x 10
    - 245 x 10
    - 245 x 10

    - dips (BW)
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10


    Notes: Ok workout.
  12. Gym Wed Aug 08 2012


    531 Schedule: cycle 10, week 2, day 2

    531 Deadlift
    - lb x reps
    - warmup
    - 135 x 10
    - core lifts
    - 275 x 3
    - 315 x 3
    - 355 x 7

    Hip Thrust + Hanging Leg Raise + Dumbbell Lunge (superset)
    - hip thrust
    - lb x reps
    - 225 x 10
    - 275 x 8
    - 315 x 5
    - 335 x 5

    - hanging leg raise
    - x reps
    - x 5
    - x 5
    - x 5
    - x 5

    - dumbbell lunge
    - lb x reps
    - 45 x 10
    - 50 x 10
    - 55 x 10
    - 60 x 10


    Notes: Good workout.
  13. Gym Fri Aug 10 2012


    531 Schedule: cycle 10, week 2, day 3

    Warmup
    - chinups x 5,5,5,5

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - core lifts
    - 115 x 3
    - 125 x 3
    - 135 x 7

    Barbell Rows + Military Press (superset)
    - barbell rows
    - lb x reps
    - 135 x 10
    - 155 x 10
    - 185 x 10
    - 205 x 10

    - military press
    - lb x reps
    - 100 x 10
    - 105 x 10
    - 110 x 10
    - 115 x 9 +1 (pp)

    Chinups + Hyperextensions (superset)
    - chinups x 5,5,5,5

    - hypers x 10,10,10,10


    Notes: Ok workout. Reset my max for overhead press, I'm abandoning the push press, except to finish assistance sets if necessary. Also this was a fasted workout, went before breakfast. Tons of energy but not a great pump.
  14. Gym Sat Aug 11 2012


    531 Schedule: cycle 10, week 2, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 10
    - 135 x 5
    - 225 x 5
    - core lifts
    - 275 x 3
    - 315 x 3
    - 345 x 6

    RDL + Squats (superset)
    - rdl
    - lb x reps
    - 185 x 10
    - 185 x 10
    - 205 x 10

    - squats
    - lb x reps
    - 185 x 10
    - 225 x 10
    - 275 x 8


    Notes: Short workout, ran out of time. Form is getting better on the squats, still need to work on depth a bit, was a bit high on the 275 set.
  15. Gym Mon Aug 13 2012


    531 Schedule: cycle 10, week 3, day 1

    Warmup
    - chinups x 5,5,5,5

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 205 x 5
    - 230 x 3
    - 260 x 2,1

    Seated Cable Row + Dumbbell Bench Press (superset)
    - cable row
    - lb x reps
    - 200 x 10
    - 210 x 10
    - 220 x 10

    - dumbbell bench
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 7

    Shrugs + Dips (superset)
    - shrugs (Hammer Strength machine)
    - lb x reps
    - 225 x 10
    - 225 x 10
    - 225 x 10

    - dips (BW)
    - x reps
    - x 10
    - x 10
    - x 10


    Notes: Ok workout. Had to break up my set @ 260 on the bench due to no spot. Short clock today, 45 min. start to finish.
  16. Gym Tue Aug 14 2012


    531 Schedule: cycle 10, week 3, day 2

    531 Deadlift
    - lb x reps
    - 135 x 10
    - core lifts
    - 295 x 5
    - 335 x 3
    - 375 x 1

    Hanging Abs + Hip Thrust + Dumbbell Lunges (superset)
    - hanging abs
    - x reps
    - x 10
    - x 9
    - x 8
    - x 6

    - hip thrust
    - lb x reps
    - 225 x 10
    - 275 x 10
    - 315 x 8
    - 335 x 6

    - dumbbell lunges
    - lb x reps
    - 50 x 10
    - 55 x 10
    - 60 x 10
    - 65 x 10


    Notes: Tough workout.
  17. Gym Sat Aug 18 2012


    531 Schedule: cycle 10, week 3, days 3 & 4

    Warmup
    - chinups x 5,5,5,5

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 115 x 5
    - 130 x 3
    - 145 x 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 10
    - 135 x 5
    - 225 x 5
    - core lifts
    - 285 x 5
    - 325 x 3
    - 365 x 3

    Chinups + Cable Crunches (superset)
    - chinups x 5,5,5,5

    - cable crunches (stack)
    - x 15,15,15,15


    Notes: Missed a couple workouts while I was out camping, so here I am combining them on Saturday. Next week is deload.
  18. Gym Mon Aug 20 2012


    531 Schedule: cycle 10, week 4, day 1

    Warmup
    - chinups x 5,5

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 115 x 5
    - 135 x 5
    - 155 x 5

    Seated Cable Row + Dumbbell Bench Press (superset)
    - cable row (wide grip)
    - lb x reps
    - 120 x 10
    - 140 x 10
    - 160 x 10

    - dumbbell bench
    - lb x reps
    - 50 x 10
    - 60 x 10
    - 70 x 10

    Shrugs + Dips (superset)
    - shrugs
    - lb x reps
    - 185 x 10,10,10

    - dips (BW)
    - x reps
    - x 10,10,10


    Notes: Ok workout. Did a little rock climbing with a couple of my kids yesterday, nothing drastic just some rambly rock, great fun.
  19. Gym Tue Aug 21 2012


    531 Schedule: cycle 10, week 4, day 2

    531 Deadlift
    - lb x reps
    - 155 x 5
    - 195 x 5
    - 235 x 5

    Hip Thrust + Hanging Abs + Dumbbell Lunge (superset)
    - hip thrust
    - lb x reps
    - 225 x 10
    - 225 x 10
    - 225 x 10

    - hanging abs
    - x reps
    - x 5
    - x 5
    - x 5

    - dumbbell lunge
    - lb x reps
    - 35 x 5
    - 40 x 5
    - 45 x 5


    Notes: Ok workout
  20. Gym Thu Aug 23 2012


    531 Schedule: cycle 10, week 4, day 3

    Warmup
    - chinups x 5,5

    531 Press
    - lb x reps
    - 60 x 5
    - 75 x 5
    - 90 x 5

    Military Press + Barbell Rows (superset)
    - press
    - lb x reps
    - 60 x 10
    - 70 x 10
    - 80 x 10

    - rows
    - lb x reps
    - 135 x 10
    - 135 x 10
    - 135 x 10

    Chinups + Hyperextensions (superset)
    - chinups
    - x reps
    - x 5,5,5

    - hypers
    - x reps
    - x 10,10,10

    Cardio
    - 10 minutes bike


    Notes: Pretty good workout, starting to feel the effects of my deload. Normally this is where I screw it up by lifting something heavy, but not this time. Went pretty hard on the bike though.
  21. Gym Fri Aug 24 2012


    531 Schedule: cycle 10, week 4, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 10
    - core lifts
    - 155 x 5
    - 195 x 5
    - 235 x 5

    Squats + RDL (superset)
    - squats
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10

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

    Cable Crunches + Leg Press (superset)
    - cable crunches
    - lb x reps
    - 80 x 20
    - 80 x 20
    - 80 x 20

    - leg press
    - lb x reps
    - 400 x 10
    - 400 x 10
    - 400 x 10


    Notes: Ok workout.
  22. Gym Mon Aug 27 2012


    531 Schedule: cycle 11, week 1, day 1

    Warmup
    - chinups x 5,5,5,5

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - lb x reps
    - 185 x 5
    - 205 x 5
    - 235 x 6

    Seated Cable Row + Dumbbell Bench Press (superset)
    - cable row
    - lb x reps
    - 200 x 10
    - 210 x 10
    - 220 x 10

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 75 x 10
    - 80 x 10

    Shrugs + Dips (superset)
    - shrugs
    - lb x reps
    - 225 x 10
    - 275 x 10
    - 315 x 10

    - dips
    - x reps
    - x 10
    - x 10
    - x 12


    Notes: Ok workout.

  23. gettin strong man! keep it up.

  24. Quote Originally Posted by SweetLou321
    gettin strong man! keep it up.
    Guys an aminal

  25. Quote Originally Posted by murk01 View Post
    Guys an aminal
    Thanks murk, I appreciate that, coming from you it's a real compliment.
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