compudog's workout log

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  1. Gym Fri Jul 19 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 3

    Front Squat
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5


    Notes: Good workout

  2. Gym Mon Jul 22 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: Not the best workout. Too much weekend I'm sure.
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  3. Gym Tue Jul 23 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 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: Good workout.
  4. Gym Thu Jul 25 2013


    531 Schedule: M1,W1,D1 - Overhead Press

    Warmup
    - chinups x 5,5,5,5

    Overhead press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 125 x 5
    - 145 x 7


    Notes: Decided to start up with 531 again, was feeling a bit stalled. Also, cut my workout short today, planning on doing some hiking tomorrow so didn't want to get too trashed.
  5. Gym Mon Jul 29 2013


    531 Schedule: M1,W1,D1 - Bench Press Workout

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 185 x 5
    - 205 x 5
    - 235 x 10

    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. Set my max too low on the bench for my 531 schedule, so I added 15 lb, see how that goes next week. Also restarting my count so day 1 is on Mondays, just keeps it simpler.
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  6. Gym Tue Jul 30 2013


    531 Schedule: M1,W1,D2 - Squat Workout

    Box Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 245 x 5
    - 275 x 5
    - 305 x 6

    RDL + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 315 x 5
    - 335 x 5

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


    Notes: Legs are still a bit wasted from hiking last Friday, good workout considering.
  7. Gym Thu Aug 01 2013


    531 Schedule: M1,W1,D3 - Overhead Press Workout

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - core lifts
    - 115 x 5
    - 125 x 5
    - 145 x 8

    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.
  8. Gym Fri Aug 02 2013


    531 Schedule: M1,W1,D4 - Deadlift Workout

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 275 x 5
    - 315 x 5
    - 345 x 8

    Front Squat
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5


    Notes: Ok workout.
  9. Gym Mon Aug 05 2013


    531 Schedule: M1,W2,D1 - Bench Press Workout

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - core lifts
    - 195 x 3
    - 225 x 3
    - 250 x 6

    Seated Cable Row
    - lb x reps
    - 230 x 5
    - 240 x 5
    - 250 x 5
    - 260 x 5

    Floor Press
    - lb x reps
    - 185 x 5
    - 225 x 5
    - 245 x 5
    - 255 x 5


    Notes: Pretty good workout.
  10. Gym Tue Aug 06 2013


    531 Schedule: M1,W2,D2 - Squat Workout

    Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 275 x 3
    - 295 x 3
    - 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: Ok workout.
  11. Gym Tue Aug 13 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 3
    - 405 x 2
    - 455 x 2
    - 505 x 2

    Front Squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5


    Notes: Good workout. Messed up my back last week so only cardio for a few days but I got bored with it.
  12. Gym Thu Aug 15 2013


    531 Schedule: M1,W2,D3 - Overhead Press Workout

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - core lifts
    - 120 x 3
    - 135 x 3
    - 150 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.
  13. Gym Fri Aug 16 2013


    531 Schedule: M1,W2,D4 - Deadlift Workout

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 285 x 3
    - 325 x 3
    - 365 x 6

    Front Squat
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5


    Notes: Ok workout.
  14. Gym Mon Aug 19 2013


    531 Schedule: M1,W3,D1 - Bench Press Workout

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - core lifts
    - 210 x 5
    - 235 x 3
    - 265 x 4

    Seated Cable Row
    - lb x reps
    - 230 x 5
    - 240 x 5
    - 250 x 5
    - 260 x 5

    Floor Press
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 245 x 5


    Notes: Good workout.
  15. Gym Tue Aug 20 2013


    531 Schedule: M1,W3,D2 - Squat Workout

    Box Squats
    - warmup
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 265 x 5
    - 300 x 3
    - 335 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: Ok workout.
  16. Gym Thu Aug 22 2013


    531 Schedule: M1,W3,D3 - Overhead Press Workout

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - core lifts
    - 125 x 5
    - 145 x 3
    - 160 x 5
    - 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 10,10,20


    Notes: Good workout.
  17. Gym Fri Aug 23 2013


    531 Schedule: M1,W3,D4 - Deadlift Workout

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

    Front Squat
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5


    Notes: Ok workout, little bit off today, front squats got a bit ugly, oh well, didn't have to bail or anything, just not pretty.
  18. Gym Thu Aug 29 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 3
    - 405 x 3
    - 455 x 3
    - 505 x 3

    Good Mornings + Front Squat (superset)
    - good morning
    - 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: Ok workout. Missed a couple this week, not a big deal, needed to recover from scrambling Sunday anyway.
  19. Gym Sat Aug 31 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
    - 185 x 0
    - 175 x 1
    - 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. Sucks to miss a lift, thought I'd try 185 but not yet.
  20. Gym Mon Sep 02 2013


    531 Schedule: M2,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
    - 215 x 5
    - 245 x 8


    Notes: Short workout, holiday here.
  21. 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.
  22. 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.
  23. 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.

  24. Awesome work!

  25. Quote Originally Posted by tacticalG View Post
    Awesome work!
    Thank you.
  26. 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.

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

  28. 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.
  29. 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.
  30. 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.
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