compudog's workout log

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  1. Gym Tue Jun 11 2013


    Squat Workout

    Box Squat (short box for all sets)
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 2
    - 335 x 1
    - 355 x 1
    - 315 x 3

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

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


    Notes: Pretty good workout.

  2. Gym Thu Jun 13 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 2
    - 155 x 1
    - 175 x 2
    - 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: Good workout.
  3. Gym Fri Jun 14 2013


    Deadlift Workout

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

    Front Squat
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5


    Notes: Not a great workout, energy levels quite low. I guess lifting 5 x per week might not be the best idea for someone my age.
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  4. Gym Tue Jun 18 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 4
    - 365 x 1

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

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


    Notes: Good workout.
  5. Gym Thu Jun 20 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
    - 155 x 1
    - 165 x 4
    - 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: Good workout.
  6. Gym Fri Jun 21 2013


    Deadlift Workout

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

    Front Squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5
    - 155 x 5


    Notes: Pretty good workout, off this afternoon so schedule was a bit relaxed.
  7. Gym Fri Jun 24 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 2
    - 265 x 1
    - 275 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
    - 255 x 5


    Notes: Good workout.
  8. Gym Tue Jun 25 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 4
    - 365 x 1

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

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

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


    Notes: Ok workout. Squats were easier than last time, will try to increase reps next time.
  9. Gym Jun 27 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 10

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

    - dips
    - x reps
    - x 10,10,25


    Notes: Not the greatest workout. Wanted 5 or more realistically 4 reps @ 165 but 3 was it.
  10. Gym Fri Jun 28 2013


    Deadlift Workout

    Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 3
    - 365 x 1
    - 405 x 2

    Front Squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 155 x 5


    Notes: Good workout, torched my abs though.
  11. Gym Tue Jul 02 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

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

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


    Notes: Not a great workout, it's either the heat or my wicked ways catching up, not sure which.
  12. Gym Thu Jul 04 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 2
    - 155 x 1
    - 175 x 2
    - 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: Good workout.
  13. Gym Fri Jul 05 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 3
    - 405 x 3
    - 455 x 3
    - 515 x 1

    Front Squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 155 x 5
    - 175 x 5


    Notes: Pretty good workout.
  14. Gym Mon Jul 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 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
    - 245 x 5


    Notes: Ok workout.
  15. Gym Tue Jul 09 2013


    Squat Workout

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 375 x 5
    - 315 x 4
    - 365 x 1

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

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


    Notes: Ok workout.
  16. Gym Thu Jul 11 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 2
    - 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: Ok workout.
  17. Gym Fri Jul 12 2013


    Deadlift Workout

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

    Front Squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5


    Notes: Ok workout.
  18. Gym Mon Jul 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 4

    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
    - 255 x 4


    Notes: Pretty good workout.
  19. Gym Tue Jul 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 5
    - 365 x 1

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

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


    Notes: Good workout.
  20. Gym Thu Jul 18 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 4
    - 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: Good workout.
  21. Gym Fri Jul 19 2013


    Deadlift Workout

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

    Front Squat
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5


    Notes: Good workout
  22. Gym Mon Jul 22 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
    - 245 x 5


    Notes: Not the best workout. Too much weekend I'm sure.
  23. Gym Tue Jul 23 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 + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 315 x 5

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


    Notes: Good workout.
  24. Gym Thu Jul 25 2013


    531 Schedule: M1,W1,D1 - Overhead Press

    Warmup
    - chinups x 5,5,5,5

    Overhead press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 125 x 5
    - 145 x 7


    Notes: Decided to start up with 531 again, was feeling a bit stalled. Also, cut my workout short today, planning on doing some hiking tomorrow so didn't want to get too trashed.
  25. Gym Mon Jul 29 2013


    531 Schedule: M1,W1,D1 - Bench Press Workout

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 185 x 5
    - 205 x 5
    - 235 x 10

    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
    - 245 x 5


    Notes: Ok workout. Set my max too low on the bench for my 531 schedule, so I added 15 lb, see how that goes next week. Also restarting my count so day 1 is on Mondays, just keeps it simpler.
  26. Gym Tue Jul 30 2013


    531 Schedule: M1,W1,D2 - Squat Workout

    Box Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 245 x 5
    - 275 x 5
    - 305 x 6

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

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


    Notes: Legs are still a bit wasted from hiking last Friday, good workout considering.
  27. Gym Thu Aug 01 2013


    531 Schedule: M1,W1,D3 - Overhead Press Workout

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - core lifts
    - 115 x 5
    - 125 x 5
    - 145 x 8

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

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


    Notes: Pretty good workout.
  28. Gym Fri Aug 02 2013


    531 Schedule: M1,W1,D4 - Deadlift Workout

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 275 x 5
    - 315 x 5
    - 345 x 8

    Front Squat
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5


    Notes: Ok workout.
  29. Gym Mon Aug 05 2013


    531 Schedule: M1,W2,D1 - Bench Press Workout

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - core lifts
    - 195 x 3
    - 225 x 3
    - 250 x 6

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

    Floor Press
    - lb x reps
    - 185 x 5
    - 225 x 5
    - 245 x 5
    - 255 x 5


    Notes: Pretty good workout.
  30. Gym Tue Aug 06 2013


    531 Schedule: M1,W2,D2 - Squat Workout

    Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 275 x 3
    - 295 x 3
    - 315 x 3

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

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


    Notes: Ok workout.
  31. Gym Tue Aug 13 2013


    Deadlift Workout

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

    Front Squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5


    Notes: Good workout. Messed up my back last week so only cardio for a few days but I got bored with it.
  32. Gym Thu Aug 15 2013


    531 Schedule: M1,W2,D3 - Overhead Press Workout

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - core lifts
    - 120 x 3
    - 135 x 3
    - 150 x 6

    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: Ok workout.
  33. Gym Fri Aug 16 2013


    531 Schedule: M1,W2,D4 - Deadlift Workout

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 285 x 3
    - 325 x 3
    - 365 x 6

    Front Squat
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5


    Notes: Ok workout.
  34. Gym Mon Aug 19 2013


    531 Schedule: M1,W3,D1 - Bench Press Workout

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - core lifts
    - 210 x 5
    - 235 x 3
    - 265 x 4

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

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


    Notes: Good workout.
  35. Gym Tue Aug 20 2013


    531 Schedule: M1,W3,D2 - Squat Workout

    Box Squats
    - warmup
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 265 x 5
    - 300 x 3
    - 335 x 3

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

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


    Notes: Ok workout.
  36. Gym Thu Aug 22 2013


    531 Schedule: M1,W3,D3 - Overhead Press Workout

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - core lifts
    - 125 x 5
    - 145 x 3
    - 160 x 5
    - extra set
    - 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: Good workout.
  37. Gym Fri Aug 23 2013


    531 Schedule: M1,W3,D4 - Deadlift Workout

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - core lifts
    - 305 x 5
    - 345 x 3
    - 385 x 5

    Front Squat
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5


    Notes: Ok workout, little bit off today, front squats got a bit ugly, oh well, didn't have to bail or anything, just not pretty.
  38. Gym Thu Aug 29 2013


    Deadlift Workout

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

    Good Mornings + Front Squat (superset)
    - good morning
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5

    - front squat
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5


    Notes: Ok workout. Missed a couple this week, not a big deal, needed to recover from scrambling Sunday anyway.
  39. Gym Sat Aug 31 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 2
    - 185 x 0
    - 175 x 1
    - 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: Ok workout. Sucks to miss a lift, thought I'd try 185 but not yet.
  40. Gym Mon Sep 02 2013


    531 Schedule: M2,W1,D1 - Bench Press

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - core lifts
    - 195 x 5
    - 215 x 5
    - 245 x 8


    Notes: Short workout, holiday here.
  

  
 

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