compudog's workout log

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  1. Gym Tue Sep 03 2013


    531 Schedule: M2,W1,D2 - Squat

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

    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.

  2. Gym Thu Sep 05 2013


    531 Schedule: M2,W1,D3 - Overhead Press

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - core lifts
    - 115 x 5
    - 130 x 5
    - 145 x 8
    - 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 10,10,23


    Notes: Pretty good workout.
  3. Gym Fri Sep 06 2013


    531 Schedule: M2,W1,D4 - Deadlift

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 275 x 5
    - 315 x 5
    - 355 x 9

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

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


    Notes: Good workout, had to hustle a bit to get through it though.
    •   
       


  4. Awesome work!

  5. Quote Originally Posted by tacticalG View Post
    Awesome work!
    Thank you.
  6. Gym Mon Sep 09 2013


    531 Schedule: M2,W2,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
    - 185 x 5
    - core lifts
    - 200 x 3
    - 230 x 3
    - 260 x 5


    Notes: Short workout today, have a sore throat, don't want to get sick.

  7. You got it done, bottom line. Great job!

  8. Quote Originally Posted by tacticalG View Post
    You got it done, bottom line. Great job!
    Thanks. It was actually worse than I thought, completely flattened me for 2 days.
  9. Gym Thu Sep 12 2013


    Sick Day Workout #1

    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
    - 505 x 1


    Notes: Great workout, considering. Got a nasty virus, laid out for the last 2 days.
  10. Gym Fri Sep 13 2013


    Sick Day Workout #2

    Warmup
    - chinups x 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
    - 165 x 2

    Notes: Ok workout, still pretty bagged.
  11. Gym Mon Sep 16 2013


    531 Schedule: M2,W3,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
    - 185 x 5
    - core lifts
    - 215 x 5
    - 245 x 3
    - 275 x 3

    Notes: Ok but short workout, still a little under the weather. Hopefully try for 300 next week.
  12. Gym Tue Sep 17 2013


    531 Schedule: M2,W3,D2 - Squat

    Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 275 x 5
    - 315 x 3
    - 345 x 2


    Notes: Another short workout.
  13. Gym Thu Sep 19 2013


    531 Schedule: M2,W3,D3 - Overhead Press

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - core lifts
    - 125 x 5
    - 145 x 3
    - 165 x 2
    - extra sets
    - 155 x 5
    - 135 x 10

    Notes: Felt a bit off today w.r.t. form. Takes me forever to set up for this lift.
  14. Gym Fri Sep 20 2013


    531 Schedule: M2,W3,D4 - Deadlift

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - core lifts
    - 315 x 5
    - 345 x 3
    - 395 x 4

    Notes: Ok workout.
  15. Gym Mon Sep 23 2013


    Bench Press Workout

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 3
    - 245 x 2
    - 275 x 1
    - 300 x 1

    Notes: Got my 300 lb bench press! ******* was really hard & my lumbar cramped up so bad I couldn't get off the bench for about 5 minutes, but it went!

  16. Congrats.

  17. Good work
    Controlled Labs Board Rep
    sean@ControlledLabs.com
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  18. Quote Originally Posted by Mr.Sinister View Post
    Congrats.
    Thanks Sinister

  19. Quote Originally Posted by Sean1332 View Post
    Good work
    Thanks man. Didn't think I'd ever get there, probably wouldn't have without this Internet community of extra-strength people for inspiration.
  20. Gym Wed Sep 25 2013


    Squat Workout

    Box Squat
    - lb x reps
    - 45 x 5
    - 95 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: Good workout.
  21. Gym Thu Sep 26 2013


    Overhead Press Workout

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 3
    - 155 x 2
    - 180 x 0
    - 155 x 5
    - 135 x 10

    Notes: Ok workout. Almost got 180, at least I found out where my sticking point is.

  22. Congrats on your 300lb bench.

  23. Quote Originally Posted by tacticalG View Post
    Congrats on your 300lb bench.
    Thanks, I've been chasing that one for a long time.
  24. Gym Fri Sep 27 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
    - 505 x 1

    Front Squats + Good Mornings (superset)
    - front squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5

    - good mornings
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5


    Notes: Ok workout.
  25. Gym Mon Sep 30 2013


    531 Schedule: M3,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
    - 190 x 5
    - 220 x 5
    - 250 x 6

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

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

    Notes: Ok workout.
  26. Gym Tue Oct 01 2013


    531 Schedule: M3,W1,D2 - Squat Workout

    Box Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 245 x 5
    - 280 x 5
    - 315 x 6

    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.
  27. Gym Thu Oct 03 2013


    531 Schedule: M3,W1,D3 - Overhead Press

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - core lifts
    - 115 x 5
    - 135 x 5
    - 150 x 6
    - extra sets
    - 155 x 4
    - 135 x 7

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

    - dips
    - x reps
    - x 10,10,17

    Notes: Not the best workout ever, oh well.
  28. Gym Wed Oct 09 2103


    Squat Workout

    Box Squat
    - lb x reps
    - 45 x 10
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 3
    - 315 x 2

    Front Squat + Hyperextensions (superset)
    - front squat
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5

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

    Notes: Deload/rehab workout, problems wi/lumbar last week.
  29. Gym Thu Oct 10 2013


    Bench Press Workout

    Warmup
    - chinups x 5,5,5,5

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

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

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


    Notes: Good workout
  30. Gym Fri Oct 11 2013


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - 135 x 10
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 365 x 5
    - 405 x 5
    - 455 x 5

    Farmer's Walk
    - 95 lb dumbbells x 50 m x 3 laps


    Notes: Pretty good workout
  31. Gym Tue Oct 15 2013


    531 Schedule: M3,W2,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
    - 185 x 5
    - core lifts
    - 205 x 3
    - 235 x 3
    - 265 x 4

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

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

    Notes: Ok workout, bit bagged from peak bagging yesterday.
  32. Gym Wed Oct 16 2013


    531 Schedule: M3,W2,D2 - Squats

    Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 260 x 3
    - 295 x 3
    - 335 x 2,1

    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, legs are still trashed from scrambling Monday.
  33. Gym Fri Oct 18 2013


    531 Schedule: M3,W2,D4 - Deadlift

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

    Notes: Short workout. Schedule is off due to the holiday Monday, so I skipped overhead press for this week.

  34. How's the lumbar?

  35. Quote Originally Posted by tacticalG View Post
    How's the lumbar?
    Better, thanks. It's been kind of an ongoing problem. I think I've finally figured out how to brace my core properly so I don't aggravate it.
  36. Gym Mon Oct 21 2013


    531 Schedule: M3,W3,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
    - 185 x 5
    - core lifts
    - 220 x 5
    - 250 x 3
    - 280 x 3

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

    - floor press
    - lb x reps
    - 205 x 5
    - 235 x 5
    - 255 x 5

    Notes: Really good workout.
  37. Gym Tue Oct 22 2013


    531 Schedule: M3,W3,D2 - Squats

    Box Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 280 x 5
    - 315 x 3
    - 355 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: Ok workout. Finally starting to gain a bit with the box squats, it's been a struggle since switching to the shorter box.
  38. Gym Thu Oct 24 2013


    531 Schedule: M3,W3,D3 - Overhead Press

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 64 x 5
    - 95 x 5
    - core lifts
    - 135 x 5
    - 150 x 3
    - 170 x 3
    - extra sets
    - 155 x 5
    - 135 x 10

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

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

    Notes: Good workout.
  39. Gym Fri Oct 25 2013


    531 Schedule: M3,W3,D4 - Deadlift

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - core lifts
    - 320 x 5
    - 365 x 3
    - 405 x 3

    GM + Front Squat (superset)
    - gm
    - 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: Good workout, think I might actually deload next week.
  40. Gym Mon Oct 28 2013


    531 Schedule: M3,W4,D1 - Bench Press Deload

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - warmup
    - 45 x 10
    - 95 x 10
    - 115 x 10
    - core lifts
    - 135 x 10
    - 155 x 10
    - 185 x 10

    Seated Cable Row + Dumbbell Bench Press (superset)
    - cable row
    - lb x reps
    - 150 x 10
    - 160 x 10
    - 170 x 10

    - dumbbell press
    - lb x reps
    - 50 x 10
    - 55 x 10
    - 60 x 10


    Notes: Good workout.
  

  
 

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