compudog's workout log

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  1. Gym Tue Oct 29 2013


    531 Schedule: M3,W4,D2 - Squat Deload

    Box Squat
    - lb x reps
    - warmup
    - 45 x 10
    - 95 x 10
    - core lifts
    - 135 x 10
    - 185 x 10
    - 225 x 10

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

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

    Notes: Ok workout.

  2. Gym Thu Oct 31 2013


    531 Schedule: M3,W4,D3 - Overhead Press deload

    Warmup
    - chinups x 5,5,5,5,5

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 10
    - 65 x 10
    - core lifts
    - 95 x 10
    - 115 x 10
    - 125 x 9

    Overhead Press + Dumbbell Rows (superset)
    - overhead press
    - lb x reps
    - 125 x 7
    - 115 x 10
    - 95 x 10

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

    Notes: Not a great workout.
  3. Gym Fri Nov 01 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 3
    - 405 x 5
    - 455 x 2
    - 505 x 2

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

    - gm
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5

    Notes: Good workout. I just really like lifting 500 lb.
    •   
       

  4. Gym Mon Nov 04 2013


    531 Schedule: M4,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
    - 225 x 5
    - 255 x 6

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

    - dumbbell bench
    - lb x reps
    - 60 x 10
    - 65 x 10
    - 75 x 10

    Notes: Good workout. Haven't done dumbbell bench for a while.
  5. Gym Tue Nov 05 2013


    531 Schedule: M4,W1,D2 - Squats

    Box Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 245 x 5
    - 280 x 5
    - 325 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: Good workout.
  6. Gym Thu Nov 07 2013


    531 Schedule: M4,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
    - 120 x 5
    - 135 x 5
    - 155 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.

  7. Quote Originally Posted by compudog View Post
    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.
    Awesome!!!... How are you feeling after the deload?

  8. Quote Originally Posted by tacticalG View Post
    Awesome!!!... How are you feeling after the deload?
    Pretty good, thanks. I don't usually like doing the 531 deload, so this time I changed it up to get a bit more volume and that worked better.
  9. Gym Fri Nov 08 2013


    531 Schedule: M4,W1,D4 - Deadlift

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 285 x 5
    - 330 x 5
    - 380 x 6

    Good Mornings + 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.
  10. Gym Mon Nov 11 2013


    531 Schedule: M4,W2,D1 - Bench Press

    Warmup

    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 185 x 5
    - core lifts
    - 220 x 3
    - 245 x 3
    - 270 x 4

    Seated Cable Row + Dumbbell Bench (superset)\
    - cable row
    - lb x reps
    - 250 x 5
    - 260 x 5
    - 270 x 5

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 75 x 10
    - 80 x 10

    Notes: Ok workout.
  11. Gym Tue Nov 12 2013


    531 Schedule: M4,W2,D2 - Squat

    Box Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 260 x 3
    - 300 x 3
    - 340 x 4

    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.
  12. Gym Thu Nov 14 2013


    531 Schedule: M4,W2,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
    - 130 x 3
    - 145 x 3
    - 165 x 4

    Overhead Press + Dumbbell Rows (superset)
    - overhead press
    - lb x reps
    - 155 x 5
    - 135 x 10
    - 115 x 12

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

    Notes: Ok workout. Ran a bit short on time so had to get a little creative with the assistance work.
  13. Gym Fri Nov 15 2013


    531 Schedule: M4,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
    - 350 x 3
    - 395 x 4

    Notes: Short on time, that was it.
  14. Gym Mon Nov 18 2013


    531 Schedule: M4,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
    - 225 x 5
    - 255 x 3
    - 285 x 3

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

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 75 x 10
    - 80 x 10

    Notes: Good workout.
  15. Gym Tue Nov 19 2013


    531 Schedule: M4,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
    - 280 x 5
    - 320 x 3
    - 360 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.
  16. Gym Thu Nov 21 2013


    531 Schedule: M4,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
    - 135 x 5
    - 155 x 3
    - 175 x 2
    - extra sets
    - 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: Really good workout.
  17. Gym Fri Nov 22 2013


    531 Schedule: M4,W3,D4 - Deadlift

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - core lifts
    - 330 x 5
    - 370 x 3
    - 415 x 3

    Good Mornings + Front Squats (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, deload next week. TFGIFF
  18. Gym Mon Nov 25 2013


    531 Schedule: M4,W4,D1 - Bench Press Deload

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - warmup
    - 45 x 10
    - 65 x 10
    - 95 x 10
    - core lifts
    - 135 x 10
    -155 x 10
    - 175 x 10

    Treadmill
    - 25 min

    Notes: Trying to switch up my deload. Not a great variation.
  19. Gym Tue Nov 26 2013


    531 Schedule: M4,W4,D2 - Squat Deload

    Box Squats
    - lb x reps
    - warmup
    - 45 x 10
    - 95 x 10
    - core lifts
    - 135 x 10
    - 185 x 10
    - 225 x 10

    Treadmill x 25 min.

    Notes: Ok workout.
  20. Gym Fri Nov 29 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 2
    - 515 x 2

    Front Squat
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 3
    - 185 x 2
    - 205 x 2
    - 225 x 2

    Notes: Off-schedule fun day. Good workout.
  21. Gym Mon Dec 02 2013


    531 Schedule: M5,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
    - 225 x 5
    - 255 x 6

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

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 10

    Notes: Good workout
  22. Gym Tue Dec 03 2013


    531 Schedule: M5,W1,D2 - Squats

    Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 255 x 5
    - 290 x 5
    - 330 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.
  23. Gym Thu Dec 05 2013


    531 Schedule: M5,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
    - 120 x 5
    - 140 x 5
    - 160 x 6
    - 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: Tough workout. Felt a bit pumped when I was done. The climber pumped, not the weightlifter pumped, although that too.
  24. Gym Fri Dec 06 2013


    531 Schedule: M5,W1,D4 - Deadlift

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 290 x 5
    - 330 x 5
    - 380 x 6

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

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

    Notes: Good workout.
  25. Gym Mon Dec 09 2013


    531 Schedule: M5,W2,D1 - Bench Press

    Warmup
    - chinups x 6,6,6,6

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - core lifts
    - 210 x 3
    - 240 x 3
    - 270 x 4

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

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 10

    Notes: Pretty good workout.
  26. Gym Tue Dec 10 2013


    531 Schedule: M5,W2,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
    - 270 x 3
    - 310 x 3
    - 350 x 4

    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 Dec 12 2013


    531 Schedule: M5,W2,D3 - Overhead Press

    Warmup
    - chinups x 6,6,6,6

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - core lifts
    - 130 x 3
    - 150 x 3
    - 170 x 3

    Dumbbell Rows
    - lb x reps
    - 80 x 10
    - 85 x 10
    - 90 x 10

    Notes: Ok workout, got a gimpy delt, possibly from shovelling snow. Tried doing dips but couldn't even get 1 so that was that.
  28. Gym Fri Dec 13 2013


    531 Schedule: M5,W2,D4 - Deadlift

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

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

    - front squat
    - lb x reps
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 205 x 3,2

    Notes: Good workout.
  29. Gym Tue Dec 17 2013


    531 Schedule: M5,W3,D1 - Bench Press

    Warmup
    - chinups x 6,6,6,6

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 225 x 5
    - 255 x 3
    - 285 x 2

    Seated Cable Row + Dumbbell Bench (superset)
    - cable row
    - lb x reps
    - 255 x 5
    - 265 x 5
    - 275 x 5

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 10

    Notes: Ok workout, considering. Still a bit beat up from helping my sister move on the weekend.
  30. Gym Wed Dec 18 2013


    531 Schedule: M5,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
    - 290 x 5
    - 330 x 3
    - 370 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: Good workout.
  31. Gym Fri Dec 20 2013


    531 Schedule: M5,W3,D3 - Overhead Press

    Warmup
    - chinups x 6,6,6,6

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - core lifts
    - 140 x 5
    - 160 x 3
    - 180 x 2

    HS ISO High Row + Overhead Press (superset)
    - high row
    - lb x reps
    - 90 x 10
    - 180 x 10
    - 270 x 10

    - overhead press
    - lb x reps
    - 155 x 5
    - 135 x 10
    - 115 x 15

    Notes: Good workout, 180 is a PR for OHP.

  32. HO HO HO Merry Christmas

  33. Quote Originally Posted by tacticalG View Post
    HO HO HO Merry Christmas
    Thanks, Merry Christmas to you as well.
  34. Gym Sun Dec 22 2013


    531 Schedule: M5,W3,D4 - Deadlift

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - core lifts
    - 335 x 5
    - 380 x 3
    - 425 x 3

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

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

    Notes: Good workout.
  35. Gym Mon Dec 30 2013


    531 Schedule: M6,W1,D1 - Bench Press

    Warmup
    - chinups x 6,6,6,6

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - core lifts
    - 200 x 5
    - 230 x 5
    - 260 x 6

    Seated Cable Row + Dumbbell Bench (superset)
    - cable row
    - lb x reps
    - 260 x 5
    - 270 x 5
    - 280 x 5

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 10

    Notes: Good workout.
  36. Gym Tue Dec 31 2013


    531 Schedule: M6,W1,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 5
    - 300 x 5
    - 340 x 5

    Leg Press + RDL (superset)
    - leg press
    - 200 x 10
    - 400 x 10
    - 600 x 10

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

    Notes: Ok workout.
  37. Gym Thu Jan 02 2013


    531 Schedule: M6,W1,D3 - Overhead Press

    Warmup
    - chinups x 6,6,6,6

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - core lifts
    - 125 x 5
    - 145 x 5
    - 165 x 4

    Notes: Short workout.
  38. Gym Fri Jan 03 2013


    531 Schedule: M6,W1,D4 - Deadlift

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 300 x 5
    - 345 x 5
    - 390 x 6

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

    - good morning
    - lb x reps
    - 95 x 5
    - 135 x 5
    - 185 x 5

    Notes: Good workout.

  39. Quote Originally Posted by compudog View Post
    Thanks, Merry Christmas to you as well.
    \

    have a brilliant 2014 compudog the dedicated of loggers
    "To your wife you should kiss try today"-Touey

    Brotato's bark brings shakes to the pups in the yard
  40. Gym Mon Jan 06 2013


    531 Schedule: M6,W2,D1 - Bench Press

    Warmup
    - chinups x 6,6,6,6

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - core lifts
    - 215 x 3
    - 245 x 3
    - 275 x 4

    Seated Cable Row + Dumbbell Bench (superset)
    - cable row
    - lb x reps
    - 260 x 5
    - 270 x 5
    - 280 x 5

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 10

    Notes: Good workout
  

  
 

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