compudog's workout log

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  1. Gym Tue Oct 09 2012


    531 Schedule: cycle 12, 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
    - 185 x 5
    - 210 x 5
    - 240 x 8

    Dumbbell Rows + Smith Machine Bench Press (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 75 x 10
    - 75 x 10

    - smith machine press
    - lb x reps
    - 180 x 10
    - 180 x 6
    - 180 x 5

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

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


    Notes: Intended to do floor press for assistance but there were no free racks so went for smith press instead. Ok workout otherwise. Missed Monday, Thanksgiving here, so now my schedule is messed up again, was thinking about going back to 3 days a week + cardio anyway, so I guess I'll do that.

  2. Gym Wed Oct 10 2012


    Deadlift workout

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

    Rack Pulls
    - lb x reps
    - 275 x 5
    - 315 x 5
    - 365 x 5
    - 405 x 5
    - 425 x 1,1


    Notes: Ok workout. Still can't do my regular deadlfit workout but it's getting closer.
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  3. Don't remember for sure, but I recall you being more my age. I'm 41 and the 3 day template has been the way to go for me. I don't deload, but I do take a day or two at the end of a cycle.

  4. Quote Originally Posted by Mr.Sinister View Post
    Don't remember for sure, but I recall you being more my age. I'm 41 and the 3 day template has been the way to go for me. I don't deload, but I do take a day or two at the end of a cycle.
    H Sinister,
    Ya, I'm 45. I did a 3 day week for a while a couple months ago and it worked ok, but it kind of felt like I was slacking so I went back to 4 days a week. After trying that for a while I think 3 days works better for me, esp. w.r.t. cardio. I notice you do a lot of that, I used to and now I miss it, so I think 3 days + 2 cardio may be optimal at this time. Thanks for the tip regarding deload, I'll probably do that as well, deload has always bugged me.
  5. Gym Fri Oct 12 2012


    531 Schedule: cycle 12, week 1, day 3

    Warmup
    - chinups x 5,5,5,5

    531 Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 105 x 5
    - 120 x 5
    - 140 x 6

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

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

    Hyperextension + Chinups (superset)
    - hypers
    - x reps
    - x 10,10,10,10

    - chinups
    - x reps
    - x 5,5,5,5


    Notes: Ok workout.
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  6. Gym Mon Oct 15 2012


    531 Schedule: cycle 12, week 1, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - 265 x 5
    - 300 x 5
    - 340 x 5

    Squats
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10

    Good Mornings
    - lb x reps
    - 95 x 10
    - 115 x 10
    - 135 x 10

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

    - slantboard
    - x reps
    - x 15
    - x 15
    - x 20


    Notes: Pretty good workout, first real squat workout in 3 weeks since I blew up my hamstring, so that's good, ROM was still a bit limited on the leg press so it's not healed entirely but close.
  7. Gym Wed Oct 17 2012


    531 Schedule: cycle 12, 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
    - 205 x 3
    - 225 x 3
    - 255 x 5

    Floor Press + Dumbbell Row (superset)
    - floor press
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 205 x 10

    - dumbbell row
    - lb x reps
    - 75 x 10
    - 75 x 10
    - 75 x 10

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

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


    Notes: Good workout.
  8. Gym Fri Oct 19 2012


    Deadlift workout

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

    Rack Pulls
    - lb x reps
    - 365 x 5
    - 405 x 5
    - 425 x 5

    Front Squats + Cable Crunches (superset)
    - front squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5

    - cable crunches
    - lb x reps
    - 80 x 15
    - 80 x 15
    - 80 x 15
    - 80 x 15


    Notes: Really good workout. Was only going for a triple on the rack pulls @ 425 but got a whole set of 5 instead. Max sumo @ 315, I can't see going back to pulling conventional now, sumo is just so much more comfortable for me.
  9. Gym Mon Oct 22 2012


    531 Schedule: cycle 12, week 2, day 3

    Warmup
    - chinups x 5,5,5,5

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

    Dumbbell Rows + Overhead Press (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 75 x 10
    - 75 x 10

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

    Slantboard + Chinups (superset)
    - slantboard
    - x reps
    - x 15,15,15,15

    - chinups
    - x reps
    - x 5,5,5,5


    Notes: Ok workout.
  10. Gym Wed Oct 24 2012


    531 Schedule: cycle 12, week 2, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - 275 x 3
    - 315 x 3
    - 365 x 4

    Squats + Slantboard (superset)
    - squats
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10
    - 275 x 5

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

    Good Mornings + Leg Press (superset)
    - good mornings
    - lb x reps
    - 95 x 10
    - 115 x 10
    - 135 x 10

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


    Notes: Pretty good workout.
  11. Gym Fri Oct 26 2012


    531 Schedule: cycle 12, 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
    - 210 x 5
    - 240 x 3
    - 270 x 3

    Floor Press + Seated Cable Row (superset)
    - floor press
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10

    - cable row
    - lb x reps
    - 210 x 10
    - 220 x 10
    - 230 x 10

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

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


    Notes: Really good workout. Quite happy with my bench today, also liking the floor press.
  12. Gym Mon Oct 29 2012


    Deadlift workout

    Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 315 x 5
    - 335 x 3

    Rack Pulls
    - lb x reps
    - 365 x 3
    - 405 x 3
    - 425 x 3
    - 445 x 3

    Front Squats + Cable Crunches (superset)
    - front squats
    - lb x reps
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5

    - cable crunches
    - lb x reps
    - 80 x 15
    - 80 x 15
    - 80 x 15
    - 90 x 15


    Notes: Pretty good workout. Was working on my form on the rack pulls, felt somewhat better than last time.
  13. Gym Oct 31 2012


    531 Schedule: cycle 12, week 3, day 3

    Warmup
    - chinups x 5,5,5,5

    531 Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 120 x 5
    - 140 x 3
    - 155 x 3

    Dumbbell Rows + Overhead Press (superset)
    - dumbbell rows
    - lb x reps
    - 85 x 10
    - 85 x 10
    - 85 x 10

    - overhead press
    - lb x reps
    - 105 x 10
    - 110 x 10
    - 115 x 10

    Ab Coaster + Chinups (superset)
    - ab coaster (40 lb)
    - x reps
    - x 20,20,20

    - chinups
    - x reps
    - x 5,5,5


    Notes: Good workout.
  14. Gym Nov 02 2012


    531 Schedule: cycle 12, week 3, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - 295 x 5
    - 345 x 3
    - 385 x 2

    Squats
    - lb x reps
    - 155 x 10
    - 185 x 10
    - 225 x 10

    Slantboard + Good Mornings (superset)
    - slantboard
    - x reps
    - x 20
    - x 20
    - x 20

    - good mornings
    - lb x reps
    - 95 x 10
    - 115 x 10
    - 135 x 10


    Notes: Good workout. Deload next week. Since I'm only lifting 3 days a week now I'm going to do an abbreviated deload by combining days.
  15. Gym Sat Nov 03 2012


    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 10

    Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 315 x 3
    - 335 x 1
    - 365 x 1

    Front Squats + Slantboard (superset)
    - front squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5

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

    Floor Press + Dumbbell Rows (superset)
    - floor press
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10
    - 245 x 4

    - dumbbell rows
    - lb x reps
    - 80 x 10
    - 80 x 10
    - 80 x 10
    - 80 x 10


    Notes: Went to the gym to go climbing with my kids but the climbing wall was closed, so I ended up lifting weights while they went swimming.
  16. Gym Mon Nov 05 2012


    531 Schedule: cycle 13, 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
    - 185 x 5
    - 215 x 5
    - 245 x 8

    Floor Press + Seated Cable Row (superset)
    - floor press
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 245 x 5

    - cable row
    - lb x reps
    - 210 x 10
    - 220 x 10
    - 230 x 10

    Dips + Cable Crunches (superset)
    - dips
    - x reps
    - x 10
    - x 10
    - x 10

    - cable crunches
    - lb x reps
    - 90 x 10
    - 90 x 10
    - 90 x 10


    Notes: Pretty good workout, arms are still a bit destroyed from my unscheduled workout Sat. but oh well, I figured, might as well get on with it.
  17. Gym Wed Nov 07 2012


    Deadlift Workout


    - Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 315 x 3


    - Rack Pulls
    - 365 x 3
    - 405 x 3
    - 425 x 1
    - 455 x 3


    Front Squats + Slantboard (superset)
    - front squats
    - lb x reps
    - 95 x 6
    - 115 x 5
    - 135 x 5


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


    Notes: Ok workout. Pulls were hard today for some reason, oh well, it was either go for 405 off the floor or 455 in the rack, decided to go for the rack. Was only going to go for a single, 3 reps was a bonus so I must have made the right choice.
  18. Gym Fri Nov 09 2012


    531 Schedule: cycle 13, week 1, day 3

    Warmup
    - chinups x 5,5,5,5

    531 Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 110 x 5
    - 125 x 5
    - 145 x 6

    Machine Rows + Overhead Press (superset)
    - rows (Hammer Strength Low)
    - lb x reps
    - 190 x 10
    - 280 x 10
    - 370 x 10

    - overhead press
    - lb x reps
    - 105 x 10
    - 110 x 10
    - 115 x 10

    Hyperextensions + Chinups (superset)
    - hypers
    - x reps
    - x 10,10,10,10

    - chinups
    - x reps
    - x 5,5,5,5


    Notes: Ok workout. 3 day weekend coming up, back in the gym next Tuesday.
  19. Gym Mon Nov 12 2012


    531 Schedule: cycle 13, week 1, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - 290 x 5
    - 320 x 5
    - 360 x 6

    Squats + Good Mornings (superset)
    - squats
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 275 x 3
    - 315 x 3

    - good mornings
    - lb x reps
    - 95 x 10
    - 135 x 5
    - 155 x 5
    - 185 x 5


    Notes: Ok workout. Bit short due to the holiday. Squats @ 315 was new, not great depth but it didn't feel extremely heavy, I was just bagged. Good mornings @ 185 was also new, not too hard.
  20. Gym Wed Nov 14 2012


    531 Schedule: cycle 13, 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
    - 210 x 3
    - 230 x 3
    - 260 x 5

    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

    Slantboard + Dips (superset)
    - slantboard
    - x reps
    - x 15,15,15

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


    Notes: Pretty good workout.
  21. Gym Fri Nov 16 2012


    Deadlift Workout

    Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 315 x 3
    - 365 x 1
    - 405 x 0

    Rack Pulls
    - lb x reps
    - 405 x 3
    - 425 x 1
    - 455 x 3
    - 425 x 3
    - 405 x 3

    Cable Crunches + Front Squats (superset)
    - cable crunches
    - lb x reps
    - 80 x 15
    - 80 x 15
    - 80 x 15

    - front squats
    - lb x reps
    - 95 x 5
    - 115 x 5
    - 135 x 5


    Notes: Not the greatest workout, wasn't too happy about missing 405 off the floor, oh well next time I'll try 385 instead. Depth is getting a lot better with the front squats, pretty much of a A2G squat now.
  22. Gym Mon Nov 19 2012


    531 Schedule: cycle 13, week 2, day 3

    Warmup
    - chinups x 5,5,5,5

    531 Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 125 x 5
    - 145 x 3
    - 165 x 1,1

    Dumbbell Rows + Overhead Press (superset)
    - dumbbell rows
    - lb x reps
    - 85 x 10
    - 85 x 10
    - 85 x 10

    - overhead press
    - lb x reps
    - 105 x 10
    - 110 x 10
    - 115 x 10

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

    - abcoaster (+40 lb)
    - x reps
    - x 20,20,20,20


    Notes: Didn't look at my schedule before I went, thought I was on week 3, got the weights wrong too, close though.
  23. Gym Wed Nov 21 2012


    531 Schedule: cycle 13, week 2, day 4

    531 Box Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - 315 x 3
    - 340 x 3
    - 370 x 4

    Squats + RDLs (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

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

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


    Notes: Ok workout, bit tough though.
  24. Gym Fri Nov 23 2012


    531 Schedule: cycle 13, 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
    - 215 x 5
    - 245 x 3
    - 275 x 2

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

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

    Cable Crunches + Dips (superset)
    - cable crunches
    - lb x reps
    - 80 x 15
    - 80 x 15
    - 80 x 15

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


    Notes: Good workout.
  25. Gym Mon Nov 26 2012


    Deadift Workout

    Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 315 x 3
    - 365 x 1
    - 385 x 1
    - 365 x 3
    - 315 x 5

    Front Squat + Slantboard (superset)
    - front squat
    - lb x reps
    - 135 x 5
    - 155 x 5
    - 185 x 3

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


    Notes: Pretty good workout.
  26. Gym Thu Nov 29 2012


    531 Schedule: cycle 13, week 3, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - 315 x 5
    - 355 x 3
    - 390 x 2

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

    - squats
    - lb x reps
    - 135 x 10
    - 205 x 10
    - 225 x 10

    Cable Crunches + Leg Press (superset)
    - cable crunches
    - lb x reps
    - 80 x 15
    - 80 x 15
    - 80 x 15

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


    Notes: Pretty good workout. Got the order of my days a bit scrambled due to complicated stuff but oh well, I'll get them all in there, just not in the preferred order.
  27. Gym Fri Nov 30 2012


    531 Schedule: cycle 13, week 3, day 3

    Warmup
    - chinups x 5,5,5,5

    531 Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 125 x 5
    - 145 x 3
    - 160 x 2

    Overhead Press + Barbell Rows (superset)
    - press
    - lb x reps
    - 105 x 10
    - 110 x 10
    - 115 x 10

    - barbell rows (supinated grip)
    - lb x reps
    - 135 x 10
    - 155 x 10
    - 185 x 10

    Slantboard + Chinups (superset)
    - slantboard
    - x reps
    - x 15,15,15,15

    - chinups
    - x reps
    - x 5,5,5,5


    Notes: Ok workout. Little hard, feeling the squats from yesterday but at least I got it in there. Deload next week.
  28. Gym Mon Dec 03 2012


    531 Schedule: cycle 13, week 4, day 1

    Warmup
    - chinups x 5,5,5,5

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

    Floor Press
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5

    Seated Cable Row + AbCoaster (superset)
    - cable row
    - lb x reps
    - 160 x 10
    - 180 x 10
    - 200 x 10

    - AbCoaster
    - lb x reps
    - 40 x 20
    - 40 x 20
    - 40 x 20


    Notes: Pretty good deload workout. All reps on the bench press were paused.
  29. Gym Wed Dec 05 2012


    531 Schedule: cycle 13, week 4, days 2&3

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

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

    Front Squat
    - lb x reps
    - 135 x 5
    - 155 x 5
    - 185 x 1,2


    Notes: Nice easy workout. Got complimented on my front squat form, which was nice.
  30. Gym Fri Dec 07 2012


    531 Schedule: cycle 13, week 4, day 4

    Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - 275 x 2
    - 315 x 2,2
    - 275 x 5
    - 225 x 5

    RDL + Leg Press (superset)
    - rdl- lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10
    - leg press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10

    Cable Crunches
    - lb x reps
    - 80 x 20
    - 80 x 20
    - 80 x 20

    Notes: Supposed to be an easy day, not so easy! Oh well it was a good workout anyway.
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