compudog's workout log

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    Gym Tue Mar 26 2013


    Squat Workout

    Box Squat
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 3
    - 365 x 1
    - 385 x 1
    - 425 x 1 <- P.R. +20 lb

    Leg Press + RDL + Cable Crunch (superset)
    - leg press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10
    - 600 x 10

    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 275 x 5
    - 315 x 5

    - cable crunch
    - lb x reps
    - 80 x 10
    - 80 x 10
    - 80 x 10
    - 80 x 10


    Notes: Really good workout.

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    Gym Thu Mar 28 2013


    Overhead Press + Bench Press Workout

    Workout in 2 parts

    Part 1: 12:10 - 12:25

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5
    - 155 x 3
    - 135 x 5

    Part 2: 5:10 - 5:45

    Dumbbell Rows + Slantboard (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

    slantboard
    - x reps
    - x 15,15,15

    Bench Press + Seated Cable Row (superset)
    - bench press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 225 x 5
    - 225 x 5
    - 225 x 5
    - 225 x 5

    - cable row
    - lb x reps
    - 230 x 5,5,5,5,5


    Notes: Pretty brutal workout but not as bad as last time.
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    Gym Fri Mar 29 2013


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 3
    - 365 x 1
    - 405 x 1
    - 455 x 1
    - 495 x 2
    - 405 x 5
    - 365 x 5
    - 315 x 5
    - 275 x 5
    - 225 x 5


    Notes: Pretty good workout. Holiday today so everyone is off work & the gym is only open 4 hrs. Needless to say it was pretty busy. Amazing what you can do when a pretty girl is watching.
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    Gym Mon Apr 01 2013


    Bench Press Workout

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 3
    - 245 x 1
    - 265 x 1
    - 275 x 3

    Iso-Lateral High Row + Floor Press (superset)
    - iso (machine) row
    - lb x reps
    - 180 x 10
    - 270 x 10
    - 360 x 10

    - floor press
    - lb x reps
    - 185 x 5
    - 225 x 5
    - 245 x 5


    Notes: Pretty good workout. My lower back is still a bit trashed from rack pulls on Friday so I wanted a chest supported row. I like that ISO high row machine but I think I loaded it a bit too heavy, struggled a bit to finish the last set.
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    Gym Thu Apr 04 2013


    Squat Workout in 2 parts:

    Part 1: 12:10 - 12:25

    Box Squat
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 365 x 5

    Part 2: 4:40 - 5:35

    Box Squat
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 3
    - 365 x 1
    - 385 x 1
    - 405 x 1

    RDL + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 275 x 5
    - 315 x 5

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


    Notes: Lots of box squats
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    Gym Fri Apr 05 2013


    Overhead Press Workout

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 3
    - 155 x 1
    - 165 x 3
    - 135 x 5
    - 115 x 10
    - 95 x 10

    Iso-Lateral High Row + Dips
    - iso row
    - lb x reps
    - 180 x 10
    - 270 x 10
    - 320 x 10

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


    Notes: Pretty good workout.
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    Gym Mon Apr 08 2013


    Bench Press Workout

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 245 x 5
    - 265 x 4


    Notes: Short workout today, oh well short is better than none.
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    Gym Tue Apr 09 2013


    Squat Workout

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 215 x 5
    - 365 x 5
    - 385 x 5

    RDL + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 275 x 5
    - 315 x 5

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


    Notes: Pretty good workout.
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    Gym Thu Apr 11 2013


    Overhead Press + Bench Press Workout

    Workout in 2 parts

    Part 1: 12:10-12:25

    Chinups + Overhead Press (superset)
    - chinups
    - x reps
    - x 5,5,5,5,5

    - overhead press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5
    - 155 x 5

    Part 2: 5:00- 5:50

    Dumbbell Rows + Slantboard (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

    - slantboard
    - x reps
    - x 15,15,15

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 3
    - 245 x 1
    - 265 x 1
    - 285 x 2

    Iso Lateral Low Row
    - lb x reps
    - 180 x 10
    - 270 x 10
    - 320 x 7,3

    Floor Press + Dips (superset)
    - floor press
    - lb x reps
    - 185 x 5
    - 225 x 5
    - 245 x 4

    - dips
    - x reps
    - x 10,10,15

    Notes: Tough workout.
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    Gym Fri Apr 12 2013


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 365 x 3
    - 405 x 3
    - 455 x 5


    Notes: Short workout, bit burnt from bench press last night.
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    Gym Mon Apr 15 2013


    Bench Press Workout

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 245 x 5
    - 265 x 3

    Seated Cable Row + Floor Press (superset)
    - cable row
    - lb x reps
    - 210 x 10
    - 220 x 10
    - 230 x 10

    - floor press
    - lb x reps
    - 185 x 5
    - 225 x 5
    - 245 x 5


    Notes: Ok workout.
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    Gym Tue Apr 16 2013


    Squat Workout

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

    RDL + Hammer Strength Ground Based Squat (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 275 x 5
    - 315 x 5

    - hammer machine
    - lb x reps
    - 245 x 10
    - 335 x 5
    - 425 x 5
    - 425 x 5


    Notes: Good workout.
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    Gym Thu Apr 18 2013


    Overhead Press Workout in 2 Parts

    Part 1: 12:10 - 12:30

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5
    - 165 x 3

    Part 2: 5:00 - 5:35

    Warmup
    - chinups x 5,5,5,5

    Overhead Press + Seated Cable Row (superset)
    - overhead press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5
    - 135 x 5
    - 135 x 5
    - 135 x 5
    - 135 x 5

    - cable row
    - lb x reps
    - 230 x 5,5,5,5,5

    Dips + Slantboard (superset)
    - dips (BW)
    - x reps
    - x 10,10,10

    - slantboard
    - x reps
    - x 15,15,15


    Notes: Pretty good workout. Glad to get 3 reps @ 165.
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    Gym Fri Apr 19 2013


    Deadlift Workout

    Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 3
    - 315 x 1
    - 365 x 1
    - 385 x 1
    - 405 x 3
    - 356 x 5
    - 315 x 5
    - 275 x 5,1


    Notes: Pretty good workout. Nice to get 405 off the floor after missing it a couple times. Did an extra rep at the end to rack the bar.
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    Gym Mon Apr 22 2013


    Bench Press Workout

    Warmup
    - chinups x 5,5,5,5

    Bench Press + Seated Cable Row (superset)
    - bench press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x5
    - 245 x 5
    - 265 x 3

    - cable row
    - lb x reps
    - 240 x 5
    - 240 x 5
    - 240 x 5


    Notes: Short workout, less than 30 min, slightly altered schedule this week, in the gym a bit later in the day & for even less time than usual.
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    Gym Tue Apr 23 2013


    Squat Workout

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 3
    - 365 x 3
    - 405 x 2
    - 365 x 5
    - 315 x 5


    Notes: Short workout, less than 30 minutes.
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    Gym Thu Apr 25 2013


    Overhead Press Workout

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 3
    - 155 x 1
    - 165 x 3
    - 155 x 5
    - 135 x 5

    Dumbbell Rows + Dips (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

    - dips (BW)
    - x reps
    - x 10,10,20


    Notes: Pretty good workout.
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    Gym Fri Apr 26 2013


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 3
    - 365 x 1
    - 405 x 1
    - 455 x 1
    - 505 x 2
    - 455 x 4
    - 405 x 5
    - 365 x 5
    - 315 x 5


    Notes: Pretty good workout. Wanted to get over 500 lb, glad I could manage it.
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    Gym Mon Apr 29 2013


    Bench Press Workout

    Warmup
    - chinups x 5,5,5,5

    Bench Press + Seated Cable Row (superset)
    - bench press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 245 x 5
    - 265 x 3

    - cable row
    - lb x reps
    - 240 x 5
    - 240 x 5
    - 250 x 5


    Notes: Back to my usual schedule, short workout anyway, that's how it goes.
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    Gym Tue Apr 30 2013


    Squat Workout

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 3
    - 365 x 3
    - 385 x 2
    - 405 x 2

    Machine Deadlifts (Hammer Strength Ground) + Cable Curls (superset)
    - deadlifts
    - lb x reps
    - 245 x 5
    - 445 x 5
    - 445 x 5

    - cable curls
    - lb x reps
    - 80 x 10
    - 80 x 10
    - 80 x 10


    Notes: Ok workout, lots of visiting, unfortunately.
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    Gym Tue May 07 2013


    Squat Workout

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

    Back Raise
    - x reps
    - x 6,6,6


    Notes: Got the flu, so a baby workout is about all I could manage.
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    Gym Thu May 09 2013


    Sickie workout #2

    Bench Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5

    Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5


    Notes: Still sick, however, I'm also sick of sitting around doing nothing. Had a lot of back pain for the last week, thought getting some blood in there might help.
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    Gym Fri May 10 2013


    Overhead Press Workout

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5
    - 135 x 5
    - 155 x 2
    - 165 x 2

    Standing Calf Raise + Dumbbell Rows (superset)
    - calf raise
    - lb x reps
    - 240 x 5
    - 255 x 5
    - 270 x 5

    - dumbbell rows
    - lb x reps
    - 75 x 10,10,10


    Notes: Feeling better today, pretty good workout considering.
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    Gym Mon May 13 2013


    Bench Press Workout

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 3
    - 245 x 2
    - 265 x 3

    Seated Cable Row + Floor Press (superset)
    - cable row
    - lb x reps
    - 220 x 5
    - 230 x 5
    - 240 x 5

    - floor press
    - lb x reps
    - 185 x 5
    - 225 x 5
    - 245 x 5


    Notes: Pretty good workout.
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    Gym Tue May 14 2013


    Squat Workout

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 365 x 2

    RDL + Machine Deadlifts (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 275 x 5
    - 315 x 5

    - deadlifts (Hammer Strength Ground Squat machine)
    - lb x reps
    - 245 x 5
    - 445 x 5
    - 445 x 5
    - 495 x 5


    Notes: Pretty good workout. Lowered my box for squats about an inch, harder at the bottom but oh well. Forgot my chalk so had to use straps for the heavier rdl's & deads.
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    Gym Thu May 16 2013


    Overhead Press Workout

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 3
    - 155 x 1
    - 175 x 1 <-- P.R.
    - 155 x 4
    - 135 x 7


    Notes: Short workout. Still, nice to get a P.R. on OHP.
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    Gym Fri May 17 2013


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 3
    - 315 x 3
    - 365 x 1
    - 405 x 1
    - 455 x 1
    - 505 x 2
    - 455 x 5
    - 405 x 5
    - 365 x 5
    - 315 x 5


    Notes: Ok workout, form wasn't exactly perfect today but the weights all went up anyway.
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    Gym Tue May 21 2013


    Bench Press Workout

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 3
    - 245 x 1
    - 270 x 3

    Seated Cable Row + Floor Press (superset)
    - cable row
    - lb x reps
    - 220 x 5
    - 230 x 5
    - 240 x 5
    - 250 x 5

    - floor press
    - lb x reps
    - 185 x 5
    - 225 x 5
    - 245 x 5
    - 250 x 4


    Notes: Good workout.
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    Gym Wed May 22 2013


    Squat Workout

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 3
    - 315 x 3
    - 365 x 2

    RDL + Machine Deadlifts (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 315 x 5

    - machine deads (Hammer Strength Ground Based Squat)
    - lb x reps
    - 245 x 5
    - 445 x 5
    - 445 x 5


    Notes: Dragging a bit today, oh well.
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    Gym Fri May 24 2013


    Overhead Press Workout

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 3
    - 155 x 1
    - 165 x 1
    - 175 x 0
    - 155 x 3
    - 135 x 8

    Dumbbell Rows + Dips (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

    - dips
    - x reps
    - x 10,10,15


    Notes: Not the best workout ever but not the worst either.
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    Gym Mon May 27 2013


    Bench Press Workout

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 245 x 5
    - 265 x 3

    Seated Cable Row + Floor Press (superset)
    - cable row
    - lb x reps
    - 230 x 5
    - 240 x 5
    - 250 x 5

    - floor press
    - lb x reps
    - 185 x 5
    - 225 x 5
    - 250 x 5


    Notes: Ok workout.
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    Gym Tue May 28 2013


    Squat Workout

    Box Squat
    - lb x reps (short box)
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 3
    - 315 x 3
    - 365 x 3 (tall box)
    - 385 x 2
    - 315 x 5
    - 275 x 5


    Notes: Short workout. I'm working on lowering my box.
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    Gym Thu May 30 2013


    Overhead Press Workout

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 3
    - 155 x 1
    - 165 x 1
    - 175 x 1
    - 155 x 4
    - 135 x 9

    Dumbbell Rows + Dips (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

    - dips
    - x reps
    - x 10,10,15


    Notes: Good workout.
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    Gym Fri May 31 2013


    Deadlift Workout

    Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 2
    - 365 x 1
    - 405 x 2
    - 365 x 5
    - 315 x 5


    Notes: Nice to get 405 off the floor, tweaked something in my hip on the way down, hopefully just a spasm & not an injury.
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    Gym Mon Jun 03 2013


    Bench Press Workout

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 245 x 5
    - 265 x 4

    Cable Crunch + Hyperextensions (superset)
    - cable crunch
    - lb x reps
    - 80 x 10,10,10

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


    Notes: Got a minor injury doing deadlifts last Friday, so no heavy rows today.
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    Gym Tue Jun 04 2013


    Squat Workout

    Box Squats
    - lb x reps
    - 45 x 5 (short box)
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 365 x 2 (med box)


    Notes: Short workout, still a bit messed up so no RDLs etc.
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    Gym Wed Jun 05 2013


    Misc. Workout

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 245 x 5
    - 265 x 3

    Cable Crunches + Standing Calf Raise + Hyperextensions (superset)
    - cable crunches
    - lb x reps
    - 80 x 10,10,10,10

    - calf raise
    - lb x reps
    - 180 x 10
    - 195 x 10
    - 210 x 10
    - 225 x 10

    - hyperextensions
    - x reps
    - x 10,10,10,10


    Notes: Not the most well organised day in the gym, today was an "off" day so didn't really have a plan, so of course things didn't go as planned.
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    Gym Thu Jun 06 2013


    Overhead Press Workout

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5 (add belt)
    - 135 x 2
    - 155 x 1
    - 165 x 3
    - 155 x 5
    - 135 x 10

    Dumbbell Rows + Dips (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

    - dips
    - x reps
    - x 10,10,20


    Notes: Pretty good workout, better than I was expecting.
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    Gym Fri Jun 07 2013


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 365 x 2
    - 405 x 1
    - 455 x 1
    - 515 x 1
    - 455 x 3
    - 405 x 5
    - 365 x 5
    - 315 x 5


    Notes: Good workout. 515 is a PR so that's nice.
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    Gym Mon Jun 10 2013


    Bench Press Workout

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 245 x 5
    - 265 x 4

    Seated Cable Row
    - lb x reps
    - 240 x 5
    - 250 x 5
    - 260 x 5


    Notes: Ok workout, bit short, too much talking.
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