compudog's workout log

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  1. Gym Mon May 27 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
    - 250 x 5


    Notes: Ok workout.

  2. Gym Tue May 28 2013


    Squat Workout

    Box Squat
    - lb x reps (short box)
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 3
    - 315 x 3
    - 365 x 3 (tall box)
    - 385 x 2
    - 315 x 5
    - 275 x 5


    Notes: Short workout. I'm working on lowering my box.
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  3. Gym Thu May 30 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 1
    - 175 x 1
    - 155 x 4
    - 135 x 9

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

    - dips
    - x reps
    - x 10,10,15


    Notes: Good workout.
  4. Gym Fri May 31 2013


    Deadlift Workout

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


    Notes: Nice to get 405 off the floor, tweaked something in my hip on the way down, hopefully just a spasm & not an injury.
  5. Gym Mon Jun 03 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

    Cable Crunch + Hyperextensions (superset)
    - cable crunch
    - lb x reps
    - 80 x 10,10,10

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


    Notes: Got a minor injury doing deadlifts last Friday, so no heavy rows today.
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  6. Gym Tue Jun 04 2013


    Squat Workout

    Box Squats
    - lb x reps
    - 45 x 5 (short box)
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 365 x 2 (med box)


    Notes: Short workout, still a bit messed up so no RDLs etc.
  7. Gym Wed Jun 05 2013


    Misc. Workout

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 245 x 5
    - 265 x 3

    Cable Crunches + Standing Calf Raise + Hyperextensions (superset)
    - cable crunches
    - lb x reps
    - 80 x 10,10,10,10

    - calf raise
    - lb x reps
    - 180 x 10
    - 195 x 10
    - 210 x 10
    - 225 x 10

    - hyperextensions
    - x reps
    - x 10,10,10,10


    Notes: Not the most well organised day in the gym, today was an "off" day so didn't really have a plan, so of course things didn't go as planned.
  8. Gym Thu Jun 06 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 (add belt)
    - 135 x 2
    - 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 10,10,20


    Notes: Pretty good workout, better than I was expecting.
  9. Gym Fri Jun 07 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 2
    - 405 x 1
    - 455 x 1
    - 515 x 1
    - 455 x 3
    - 405 x 5
    - 365 x 5
    - 315 x 5


    Notes: Good workout. 515 is a PR so that's nice.
  10. Gym Mon Jun 10 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
    - lb x reps
    - 240 x 5
    - 250 x 5
    - 260 x 5


    Notes: Ok workout, bit short, too much talking.
  11. 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.
  12. 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.
  13. 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.
  14. 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.
  15. 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.
  16. 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.
  17. 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.
  18. 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.
  19. 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.
  20. 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.
  21. 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.
  22. 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.
  23. 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.
  24. 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.
  25. 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.
  26. 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.
  27. 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.
  28. 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.
  29. 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.
  30. 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.
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