compudog's workout log

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  1. Quote Originally Posted by SweetLou321 View Post
    gettin strong man! keep it up.
    Thanks SweetLou, I know I'll never catch up to you but that doesn't mean I can't try!

  2. Gym Tue Aug 28 2012


    531 Schedule: cycle 11, week 1, day 2

    531 Deadlift
    - lb x reps
    - warmup
    - 135 x 10
    - core lifts
    - 260 x 5
    - 300 x 5
    - 340 x 6

    Rack Pulls
    - lb x reps
    - 455 x 0
    - 405 x 1

    Front Squat + Hanging Leg Raise (superset)
    - front squat
    - lb x reps
    - 135 x 10
    - 135 x 10
    - 135 x 7 (lost bar position)
    - 135 x 10

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


    Notes: Not a great workout, not happy about missing my 455 pull, set up for it wrong oh well.
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  3. Gym Thu Aug 30 2012


    531 Schedule: cycle 11, week 1, day 3


    Warmup
    - chinups x 5,5,5,5


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


    Machine Rows + Military Press (superset)
    - rows (Hammer Strength low)
    - lb x reps
    - 100 x 10
    - 190 x 10
    - 270 x 10
    - 320 x 10


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


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


    - hypers x 10,10,10,10


    Notes: Ok workout. Back is is a bit sore, slowed me down a little on the OHP, nothing major though.
  4. Gym Fri Aug 31 2012


    531 Schedule: cycle 11, week 1, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 255 x 5
    - 295 x 5
    - 335 x 5

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

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


    Notes: Short workout.
  5. Gym Tue Sep 04 2012


    531 Schedule: cycle 11, 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
    - 195 x 3
    - 220 x 3
    - 250 x 4

    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
    - 80 x 10
    - 90 x 8

    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 14


    Notes: Good workout. 3 day weekend makes a big difference. Rock climbing on Sat., calves are a bit toasted but you don't get much calf drive on bench press.
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  6. Gym Wed Sep 05 2012


    531 Schedule: cycle 11, week 2, days 2 & 3

    531 Deadlift
    - lb x reps
    - warmup
    - 135 x 10
    - 225 x 5
    - core lifts
    - 275 x 3
    - 315 x 3
    - 365 x 3

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 115 x 3
    - 125 x 3
    - 140 x 4

    Hyperextensions + Planks (superset)
    - hypers x 10,10,15

    - planks x 4 (various)


    Notes: Monday was a holiday, so I combined 2 workouts in order to not mess up my schedule. Had to use a belt today, first time ever, hurt my back a few weeks ago and didn't want to aggravate it too badly. It worked pretty well, now I'm probably hooked. Also, planks are hard.
  7. Gym Fri Sep 07 2012


    531 Schedule: cycle 11, 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
    - 255 x 3

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

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


    Notes: Ok workout. Used a belt again. Gonna hit the massage table next week.
  8. Gym Mon Sep 10 2012


    531 Schedule: cycle 11, 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
    - lb x reps
    - 210 x 5
    - 235 x 3
    - 265 x 2

    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
    - 80 x 10
    - 90 x 8

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

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

    - slantboard
    - x 15,15,15


    Notes: Pretty good workout.
  9. Gym Tue Sep 11 2012


    531 Schedule: cycle 11, week 3, day 2

    531 Deadlift
    - lb x reps
    - warmup
    - 135 x 10
    - 225 x 5
    - core lifts
    - 300 x 5
    - 340 x 3
    - 380 x 0

    Rack Pulls
    - lb x reps
    - 315 x 1
    - 365 x 1
    - 405 x 3


    Notes: Sucky workout. Could not get 380 off the floor, tried 3 times but no dice. Oh well perhaps another day.
  10. Gym Thu Sep 13 2012


    531 Schedule: cycle 11, week 3, day 3

    Warmup
    - chinups x 5,5,5,5

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 120 x 5
    - 135 x 3
    - 150 x 3

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

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

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

    - chinups x 5,5,5


    Notes: Good workout
  11. Gym Fri Sep 14 2012


    531 Schedule: cycle 11, 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
    - 335 x 3
    - 375 x 2

    Squat
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10
    - 275 x 3

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


    Notes: Pretty good workout. Got my depth on the squats at 275 so that was good.
  12. Gym Mon Sep 17 2012


    531 Schedule: cycle 11, 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
    - 155 x 5
    - 175 x 5

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

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

    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: Pretty good workout, glad it's deload I was starting to feel a bit frayed.
  13. Gym Tue Sep 18 2012


    531 Schedule: cycle 11, week 4, day 2

    531 Deadlift
    - lb x reps
    - 155 x 5
    - 205 x 5
    - 245 x 5

    Front Squats
    - lb x reps
    - 45 x 10
    - 135 x 10
    - 135 x 10
    - 135 x 10

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

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


    Notes: Pretty good workout, I'm really starting to enjoy front squats.
  14. Gym Thu Sep 20 2012


    531 Schedule: cycle 11, week 4, day 3

    Warmup
    - chinups x 5,5,5,5

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 65 x 5
    - 85 x 5
    - 105 x 5

    Barbell Rows + Press (superset)
    - barbell rows
    - lb x reps
    - 135 x 10
    - 135 x 10
    - 135 x 10

    - press
    - lb x reps
    - 80 x 10
    - 80 x 10
    - 80 x 10

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

    - hypers x 10,10,10,10


    Notes: Ok workout. Deload is starting to feel pretty comfortable, I'm sure that's not a good thing.
  15. Gym Fri Sep 21 2012


    531 Schedule: cycle 11, week 4, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 165 x 5
    - 195 x 5
    - 235 x 5

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

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

    Hack Squat Machine + Hanging Leg Raise (superset)
    - hack squat
    - lb x reps
    - 90 x 10
    - 140 x 10
    - 180 x 10

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


    Notes: Ok workout, end of my deload.
  16. Gym Mon Sep 24 2012


    531 Schedule: cycle 12, week 1, day1

    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

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

    - floor press
    - lb x reps
    - 135 x 10
    - 155 x 10
    - 185 x 10

    Shrugs + Dips + Vertical Slant Board (superset)
    - shrugs (Hammer Strength Machine)
    - lb x reps
    - 225 x 10
    - 275 x 10
    - 315 x 10

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

    - slant board
    - x reps
    - x 15
    - x 15
    - x 15


    Notes: Good workout.
  17. Gym Tue Sep 25 2012


    531 Schedule: cycle 12, week 1, day 2

    531 Deadlift
    - warmup
    - 135 x 5
    - core lifts
    - 260 x 4

    Rack Pulls
    - 225 x 1
    - 275 x 1
    - 315 x 5
    - 365 x 5
    - 405 x 5
    - 425 x 1


    Notes: Was attempting to pull sumo style & tweaked a hamstring, so I had to switch to rack pulls.
  18. Gym Tue Oct 02 2012


    Rehab/Recovery workout.

    Warmup
    - chinups x 5,5

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

    Sumo Deadlift
    - lb x reps
    - 135 x 1,1,1

    Rack Pulls + Slantboard (superset)
    - rack pulls
    - lb x reps
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 365 x 5

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


    Notes: Due to a hamstring injury a week ago and a rather horrible cold/flu virus this week, it seems prudent to put my 531 schedule on hold till next week.
  19. Gym Thu Oct 04 2012


    Rehab/Recovery workout

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 8

    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

    Slantboard + Chinups (superset)
    - slantboard
    - x reps
    - x 20
    - x 20

    - chinups
    - x reps
    - x 5
    - x 5


    Notes: Around 80% capacity today, will back off a bit for tomorrow then full steam next week.
  20. Gym Fri Oct 05 2012


    Rehab/Recovery workout

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

    Good Mornings
    - lb x reps
    - 45 x 5
    - 64 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 10

    RDL
    - lb x reps
    - 45 x 5
    - 135 x 10
    - 155 x 10
    - 185 x 10


    Notes: Hamstring is still pretty tight, ROM on the good mornings and RDLs was kind of pathetic but still better than not doing them at all.
  21. 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.
  22. 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.

  23. 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.

  24. 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.
  25. 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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