compudog's workout log

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  1. Gym Fri Mar 08 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
    - 495 x 1
    - 405 x 5
    - 365 x 5
    - 315 x 5


    Notes: That was it, short schedule today.

  2. Gym Mon Mar 11 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
    - 225 x 5

    Seated Cable Row + Floor Press + Slantboard (superset)
    - cable row
    - lb x reps
    - 220 x 10
    - 230 x 10
    - 240 x 10

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

    - slantboard
    - x reps
    - x 15,15,15


    Notes: Nice easy bench day.
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  3. Gym Tue Mar 12 2013


    Squat Workout

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 3
    - 315 x 1
    - 365 x 1
    - 405 x 1
    - 365 x 2
    - 315 x 5

    RDL + Leg Press
    - rdl
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10

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


    Notes: Somewhat challenging. If the stars align correctly I'll try for more next time I'm going heavy.
  4. Gym Thu Mar 14 2013


    Overhead Press Workout

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 3
    - 155 x 1 - add belt
    - 175 x 0
    - 170 x 1 <- P.R. + 5 lb
    - 155 x 3
    - 135 x 5

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

    - dips (BW)
    - x reps
    - x 10,10,15

    - slantboard
    - x reps
    - x 15,15,15


    Notes: Fun workout. Nothing makes you feel more badass than a max single overhead press.
  5. Gym Fri Mar 15 2013


    Deadlift Workout

    Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 3
    - 315 x 1
    - 365 x 1
    - 425 x 0
    - 415 x 0
    - 405 x 0
    - 385 x 1
    - 365 x 3
    - 315 x 5
    - 275 x 5
    - 225 x 5


    Notes: Not the best workout, bit off more than I could chew and got hosed. If Id've gone for 405 instead of 425 I would've got it I think. Next time.
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  6. Gym Mar 18 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 3
    - 245 x 1
    - 275 x 2
    - 225 x 5

    Seated Cable Row + Floor Press + Slantboard (superset)
    - cable row
    - lb x reps
    - 220 x 10
    - 230 x 10
    - 240 x 10

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

    - slantboard
    - x reps
    - x 15,15


    Notes: Pretty good workout, lots of visiting though, missed my last set on the slantboard, oh darn.
  7. Gym Wed Mar 20 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 5

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

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


    Notes: Ok workout.
  8. Gym Thu Mar 21 2013


    Overhead Press + Bench Press Workout

    Workout in 2 parts

    Part 1, 12:15-12:50

    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 4
    - 135 x 5
    - 115 x 5
    - 95 x 5

    Part 2, 4:40-5:20

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

    - slantboard
    - x reps
    - x 15,15,15

    - dips (BW)
    - x reps
    - x 10,10,15

    Bench Press + Seated Cable Row (superset)
    - bench press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 225 x 5
    - 225 x 5
    - 225 x 5

    - cable row
    - lb x reps
    - 225 x 10
    - 225 x 10
    - 230 x 10
    - 230 x 10


    Notes: Was at the gym twice today, once for my regular lunchtime workout, then again after work to take my daughter for climbing lessons. I'm not sure if it was really such a good idea to do 2 workouts in one day, pretty gassed.
  9. Gym Fri Mar 22 2013


    Deadlift Workout


    Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 3
    - 365 x 1,3
    - 315 x 5
    - 275 x 5
    - 225 x 5


    Notes: That was it, extremely gassed from my week, would have skipped it but there's a 3 day weekend coming.
  10. Gym Mon Mar 25 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 3
    - 245 x 2
    - 265 x 5

    Floor Press + Seated Cable Row (superset)
    - floor press
    - lb x reps
    - 185 x 5
    - 225 x 5
    - 245 x 5

    - cable row
    - lb x reps
    - 220 x 10
    - 230 x 10
    - 240 x 10


    Notes: Pretty good workout.
  11. Gym Tue Mar 26 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
    - 385 x 1
    - 425 x 1 <- P.R. +20 lb

    Leg Press + RDL + Cable Crunch (superset)
    - leg press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10
    - 600 x 10

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

    - cable crunch
    - lb x reps
    - 80 x 10
    - 80 x 10
    - 80 x 10
    - 80 x 10


    Notes: Really good workout.
  12. Gym Thu Mar 28 2013


    Overhead Press + Bench Press Workout

    Workout in 2 parts

    Part 1: 12:10 - 12:25

    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 3
    - 135 x 5

    Part 2: 5:10 - 5:45

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

    slantboard
    - x reps
    - x 15,15,15

    Bench Press + Seated Cable Row (superset)
    - bench press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 225 x 5
    - 225 x 5
    - 225 x 5
    - 225 x 5

    - cable row
    - lb x reps
    - 230 x 5,5,5,5,5


    Notes: Pretty brutal workout but not as bad as last time.
  13. Gym Fri Mar 29 2013


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 3
    - 365 x 1
    - 405 x 1
    - 455 x 1
    - 495 x 2
    - 405 x 5
    - 365 x 5
    - 315 x 5
    - 275 x 5
    - 225 x 5


    Notes: Pretty good workout. Holiday today so everyone is off work & the gym is only open 4 hrs. Needless to say it was pretty busy. Amazing what you can do when a pretty girl is watching.
  14. Gym Mon Apr 01 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 3
    - 245 x 1
    - 265 x 1
    - 275 x 3

    Iso-Lateral High Row + Floor Press (superset)
    - iso (machine) row
    - lb x reps
    - 180 x 10
    - 270 x 10
    - 360 x 10

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


    Notes: Pretty good workout. My lower back is still a bit trashed from rack pulls on Friday so I wanted a chest supported row. I like that ISO high row machine but I think I loaded it a bit too heavy, struggled a bit to finish the last set.
  15. Gym Thu Apr 04 2013


    Squat Workout in 2 parts:

    Part 1: 12:10 - 12:25

    Box Squat
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 365 x 5

    Part 2: 4:40 - 5:35

    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
    - 385 x 1
    - 405 x 1

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

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


    Notes: Lots of box squats
  16. Gym Fri Apr 05 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
    - 135 x 5
    - 115 x 10
    - 95 x 10

    Iso-Lateral High Row + Dips
    - iso row
    - lb x reps
    - 180 x 10
    - 270 x 10
    - 320 x 10

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


    Notes: Pretty good workout.
  17. Gym Mon Apr 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 4


    Notes: Short workout today, oh well short is better than none.
  18. Gym Tue Apr 09 2013


    Squat Workout

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 215 x 5
    - 365 x 5
    - 385 x 5

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

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


    Notes: Pretty good workout.
  19. Gym Thu Apr 11 2013


    Overhead Press + Bench Press Workout

    Workout in 2 parts

    Part 1: 12:10-12:25

    Chinups + Overhead Press (superset)
    - chinups
    - x reps
    - x 5,5,5,5,5

    - overhead press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5
    - 155 x 5

    Part 2: 5:00- 5:50

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

    - slantboard
    - x reps
    - x 15,15,15

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

    Iso Lateral Low Row
    - lb x reps
    - 180 x 10
    - 270 x 10
    - 320 x 7,3

    Floor Press + Dips (superset)
    - floor press
    - lb x reps
    - 185 x 5
    - 225 x 5
    - 245 x 4

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

    Notes: Tough workout.
  20. Gym Fri Apr 12 2013


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 365 x 3
    - 405 x 3
    - 455 x 5


    Notes: Short workout, bit burnt from bench press last night.
  21. Gym Mon Apr 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 3

    Seated Cable Row + Floor Press (superset)
    - cable row
    - lb x reps
    - 210 x 10
    - 220 x 10
    - 230 x 10

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


    Notes: Ok workout.
  22. Gym Tue Apr 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 3
    - 365 x 3
    - 405 x 3

    RDL + Hammer Strength Ground Based Squat (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 275 x 5
    - 315 x 5

    - hammer machine
    - lb x reps
    - 245 x 10
    - 335 x 5
    - 425 x 5
    - 425 x 5


    Notes: Good workout.
  23. Gym Thu Apr 18 2013


    Overhead Press Workout in 2 Parts

    Part 1: 12:10 - 12:30

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5
    - 165 x 3

    Part 2: 5:00 - 5:35

    Warmup
    - chinups x 5,5,5,5

    Overhead Press + Seated Cable Row (superset)
    - overhead press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5
    - 135 x 5
    - 135 x 5
    - 135 x 5
    - 135 x 5

    - cable row
    - lb x reps
    - 230 x 5,5,5,5,5

    Dips + Slantboard (superset)
    - dips (BW)
    - x reps
    - x 10,10,10

    - slantboard
    - x reps
    - x 15,15,15


    Notes: Pretty good workout. Glad to get 3 reps @ 165.
  24. Gym Fri Apr 19 2013


    Deadlift Workout

    Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 3
    - 315 x 1
    - 365 x 1
    - 385 x 1
    - 405 x 3
    - 356 x 5
    - 315 x 5
    - 275 x 5,1


    Notes: Pretty good workout. Nice to get 405 off the floor after missing it a couple times. Did an extra rep at the end to rack the bar.
  25. Gym Mon Apr 22 2013


    Bench Press Workout

    Warmup
    - chinups x 5,5,5,5

    Bench Press + Seated Cable Row (superset)
    - bench press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x5
    - 245 x 5
    - 265 x 3

    - cable row
    - lb x reps
    - 240 x 5
    - 240 x 5
    - 240 x 5


    Notes: Short workout, less than 30 min, slightly altered schedule this week, in the gym a bit later in the day & for even less time than usual.
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