compudog's workout log

[compudog]

531 Schedule: cycle 10, week 3, day 2

531 Deadlift
- lb x reps
- 135 x 10
- core lifts
- 295 x 5
- 335 x 3
- 375 x 1

Hanging Abs + Hip Thrust + Dumbbell Lunges (superset)
- hanging abs
- x reps
- x 10
- x 9
- x 8
- x 6

- hip thrust
- lb x reps
- 225 x 10
- 275 x 10
- 315 x 8
- 335 x 6

- dumbbell lunges
- lb x reps
- 50 x 10
- 55 x 10
- 60 x 10
- 65 x 10


Notes: Tough workout.

[compudog]

531 Schedule: cycle 10, week 3, days 3 & 4

Warmup
- chinups x 5,5,5,5

531 Press
- lb x reps
- warmup
- 45 x 5
- core lifts
- 115 x 5
- 130 x 3
- 145 x 4

531 Box Squat
- lb x reps
- warmup
- 45 x 10
- 135 x 5
- 225 x 5
- core lifts
- 285 x 5
- 325 x 3
- 365 x 3

Chinups + Cable Crunches (superset)
- chinups x 5,5,5,5

- cable crunches (stack)
- x 15,15,15,15


Notes: Missed a couple workouts while I was out camping, so here I am combining them on Saturday. Next week is deload.

[compudog]

531 Schedule: cycle 10, week 4, day 1

Warmup
- chinups x 5,5

531 Bench Press
- lb x reps
- warmup
- 45 x 5
- core lifts
- 115 x 5
- 135 x 5
- 155 x 5

Seated Cable Row + Dumbbell Bench Press (superset)
- cable row (wide grip)
- lb x reps
- 120 x 10
- 140 x 10
- 160 x 10

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

Shrugs + Dips (superset)
- shrugs
- lb x reps
- 185 x 10,10,10

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


Notes: Ok workout. Did a little rock climbing with a couple of my kids yesterday, nothing drastic just some rambly rock, great fun.

[compudog]

531 Schedule: cycle 10, week 4, day 2

531 Deadlift
- lb x reps
- 155 x 5
- 195 x 5
- 235 x 5

Hip Thrust + Hanging Abs + Dumbbell Lunge (superset)
- hip thrust
- lb x reps
- 225 x 10
- 225 x 10
- 225 x 10

- hanging abs
- x reps
- x 5
- x 5
- x 5

- dumbbell lunge
- lb x reps
- 35 x 5
- 40 x 5
- 45 x 5


Notes: Ok workout

[compudog]

531 Schedule: cycle 10, week 4, day 3

Warmup
- chinups x 5,5

531 Press
- lb x reps
- 60 x 5
- 75 x 5
- 90 x 5

Military Press + Barbell Rows (superset)
- press
- lb x reps
- 60 x 10
- 70 x 10
- 80 x 10

- rows
- lb x reps
- 135 x 10
- 135 x 10
- 135 x 10

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

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

Cardio
- 10 minutes bike


Notes: Pretty good workout, starting to feel the effects of my deload. Normally this is where I screw it up by lifting something heavy, but not this time. Went pretty hard on the bike though.

[compudog]

531 Schedule: cycle 10, week 4, day 4

531 Box Squat
- lb x reps
- warmup
- 45 x 10
- core lifts
- 155 x 5
- 195 x 5
- 235 x 5

Squats + RDL (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

Cable Crunches + Leg Press (superset)
- cable crunches
- lb x reps
- 80 x 20
- 80 x 20
- 80 x 20

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


Notes: Ok workout.

[compudog]

531 Schedule: cycle 11, 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
- lb x reps
- 185 x 5
- 205 x 5
- 235 x 6

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
- 75 x 10
- 80 x 10

Shrugs + Dips (superset)
- shrugs
- lb x reps
- 225 x 10
- 275 x 10
- 315 x 10

- dips
- x reps
- x 10
- x 10
- x 12


Notes: Ok workout.

[SweetLou321]

gettin strong man! keep it up.

[murk01]

gettin strong man! keep it up.

Guys an aminal

[compudog]

Guys an aminal

Thanks murk, I appreciate that, coming from you it's a real compliment.

[compudog]

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!

[compudog]

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.

[compudog]

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.

[compudog]

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.

[compudog]

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.

[compudog]

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.

[compudog]

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.

[compudog]

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.

[compudog]

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.

[compudog]

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