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compudog's workout log

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    Gym Thu Jun 05 2014


    531 Schedule: M11,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
    - 115 x 5
    - core lifts
    - 140 x 5
    - 160 x 3
    - 180 x 1,1

    HS High Row + HS Shoulder Press (superset)
    - hs high row
    - lb x reps
    - 180 x 10
    - 230 x 10
    - 270 x 10

    - hs shoulder press
    - lb x reps
    - 140 x 10
    - 180 x 10
    - 230 x 10

    Notes: Good workout.

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    Gym Fri Jun 06 2014


    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 2
    - 455 x 1
    - 495 x 1,1

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

    Notes: Good workout. I like pulling 5 plates, hopefully it won't trash me out too hard.
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    Gym Mon Jun 09 2014


    531 Schedule: M11,W4,D1 - Bench Press deload

    Warmup
    - chinups x 6,6,6,6

    Bench Press
    - lb x reps
    - warmup
    - 45 x 10
    - 95 x 10
    - core lifts
    - 135 x 10
    - 155 x 10
    - 190 x 15

    Seated Cable Row + Dumbbell Bench (superset)
    - cable row
    - lb x reps
    - 180 x 10
    - 200 x 10
    - 220 x 10

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

    Notes: Ok workout.
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    Gym Tue Jun 10 2014


    531 Schedule: M11,W4,D2 - Squat deload

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - core lifts
    - 135 x 10
    - 155 x 10
    - 185 x 10

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

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

    Notes: Nice deload workout. Lower back got a bit pumped, still a bit trashed from max deadlift last Friday.
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    Gym Wed Jun 11 2014


    Rest Day Workout

    Farmer's Walk wi/dumbbells, ~50m
    - x lb
    - x 70,70,80,80,90,90

    Slant Board + Hyperextensions (superset)
    - slantboard
    - x reps
    - x 10,10,10

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

    Notes: Good workout.
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    Gym Thu Jun 12 2014


    531 Schedule: M11,W4,D3 - Overhead Press deload

    Warmup
    - chinups x 6,6,6,6

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

    HS High Row + HS Shoulder Press (superset)
    - hs high row
    - lb x reps
    - 180 x 10
    - 230 x 10
    - 270 x 10 * single arm

    - hs shoulder press
    - lb x reps
    - 100 x 10
    - 150 x 10
    - 190 x 10

    Notes: Ok workout.
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    Gym Fri Jun 13 2014


    Deadlift Workout - deload

    Deadlifts
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5,1

    Rack Pulls
    - lb x reps
    - 315 x 5
    - 365 x 5
    - 405 x 1,1,1,1,1

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

    Notes: Good workout. Had to wait for a rack, hence pulling off the floor. Been meaning to work it back in anyway.
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    Gym Mon Jun 16 2014


    531 Schedule: M12,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
    - 185 x 5
    - core lifts
    - 210 x 5
    - 240 x 5
    - 275 x 5

    Seated Cable Row + Dumbbell Bench Press (superset)
    - cable row
    - lb x reps
    - 200 x 10
    - 220 x 10
    - 240 x 10

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 12

    Notes: Good workout. Felt like I maybe could've got 1 more rep on the bench but oh well better safe than sorry.
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    Gym Tue Jun 17 2014


    531 Schedule: M12,W1,D2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 210 x 5
    - 240 x 5
    - 275 x 3,2

    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. Lumbar got worked pretty hard.
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    Gym Wed Jun 18 2014


    Rest Day Workout

    Farmer's Walk wi/dumbbells, ~50m
    - x lb
    - x 70,70,80,80,90,90

    Slant Board + Hyperextensions (superset)
    - slant board
    - x reps
    - x 10,10,10

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

    Notes: Ok workout. Was thinking about going for 4 sets on the crunches/hypers but decided 3 was enough.
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    Gym Thu Jun 19 2014


    531 Schedule: M12,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
    - 115 x 5
    - core lifts
    - 125 x 5
    - 145 x 5
    - 165 x 5

    HS High Row + HS Shoulder Press (superset)
    - hs high row
    - lb x reps
    - 180 x 10
    - 230 x 10
    - 270 x 10

    - hs shoulder press
    - lb x reps
    - 150 x 10
    - 190 x 10
    - 240 x 8

    Notes: Decent workout.
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    Gym Fri Jun 20 2014


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 365 x 5
    - 405 x 2,2,2,2,2

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

    Notes: Pretty good workout.
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    Gym Mon Jun 23 2014


    531 Schedule: M12,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
    - 185 x 5
    - core lifts
    - 225 x 3
    - 265 x 3
    - 290 x 3

    Seated Cable Row + Dumbbell Bench Press (superset)
    - cable row
    - lb x reps
    - 200 x 10
    - 220 x 10
    - 240 x 10

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 11

    Notes: Good workout.
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    Gym Tue Jun 24 2014


    531 Schedule: M12,W2,D2 - Squats

    Squats- lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 225 x 3
    - 260 x 3
    - 290 x 1,1,1

    Notes: Ran out of time, so no assistance work. Too much yakking.
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    Gym Wed Jun 25 2014


    Rest Day Workout

    Farmer's Walk wi/dumbbells, ~50 m
    - x lb
    - x 70,70,80,80,90,90

    Slantboard + Hyperextensions (superset)
    - slantboard
    - x reps
    - x 10,10,10

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

    Notes: Ok workout
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    Gym Thu Jun 26 2014


    531 Schedule: M12,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
    - 115 x 5
    - core lifts
    - 135 x 3
    - 155 x 3
    - 175 x 3

    HS High Row + HS Shoulder Press (superset)
    - hs high row
    - lb x reps
    - 180 x 10
    - 230 x 10
    - 270 x 10

    - hs shoulder press
    - lb x reps
    - 150 x 10
    - 190 x 10
    - 240 x 10

    Notes: Good workout.
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    Gym Fri Jun 27 2014


    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 2
    - 455 x 1,1,1,1,1

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

    Notes: Ok workout. Did a 10 second hold on the last deadlift rep.
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    Gym Mon Jun 30 2014


    531 Schedule: M12,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
    - 240 x 5
    - 275 x 3
    - 305 x 1

    Seated Cable Row + Dumbbell Bench Press (superset)
    - cable row
    - lb x reps
    - 200 x 10
    - 220 x 10
    - 250 x 10

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 12

    Notes: Good workout. PR on bench press @ 305. Had a spot but no help.
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    Gym Tue Jul 01 2014


    531 Schedule: M12,W3,D2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 240 x 5
    - 275 x 2,1
    - 305 x 1

    Notes: Short workout, holiday here so short gym hours, so no assistance work, got too busy in there. Also no morning cardio, so really an easy day.
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    Gym Wed Jul 02 2014


    Rest Day Workout

    Farmer's Walk wi/dumbbells, ~50m
    - x lb
    - x 70,75,80,80,90,90

    Slantboard + Hyperextensions (superset)
    - slantboard
    - x reps
    - x 10,10,10

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

    Notes: Ok workout
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    Gym Thu Jul 03 2014


    531 Schedule: M12,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
    - 115 x 5
    - core lifts
    - 145 x 5
    - 165 x 3
    - 185 x 0

    HS High Row + HS Shoulder Press (superset)
    - hs high row
    - lb x reps
    - 180 x 10
    - 230 x 10
    - 270 x 10

    - hs shoulder press
    - lb x reps
    - 150 x 10
    - 190 x 10
    - 240 x 7

    Notes: Ok workout. Kinda sucks missing my heavy OHP but oh well, was due for reset anyway.
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    Gym Fri Jul 04 2014


    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 2
    - 455 x 1
    - 495 x 1,1,1

    Notes: Good workout, no assistance work though, ran out of time.
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    Gym Mon Jul 07 2014


    531 Schedule: M12,W4,D1 - Bench Press Deload

    Warmup
    - chinups x 6,6,6,6

    Bench Press (all paused)
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - core lifts
    - 135 x 5
    - 185 x 5
    - 225 x 5

    Seated Cable Row + Dumbbell Bench + Slantboard (superset)
    - cable row
    - lb x reps
    - 160 x 12
    - 180 x 12
    - 200 x 12

    - dumbbell bench
    - lb x reps
    - 50 x 12
    - 60 x 12
    - 70 x 12

    - slantboard
    - x reps
    - x 10,10,10

    Notes: Good workout.
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    Gym Tue Jul 08 2014


    531 Schedule, M12,W4,D2 - Squat Deload

    Squats
    - lb x reps (5 count pause on all)
    - warmup
    - 45 x 5
    - core lifts
    - 95 x 5
    - 135 x 5
    - 185 x 5

    RDL + Leg Press + Vertical Slantboard (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

    - vertical slantboard
    - x reps
    - x 10,10,10

    Notes: Ok workout. Was talking to a PL guy about squats last week & he recommended paused squats to me, so I thought I'd try it today. Deload week is a great time to try new things.
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    Gym Wed Jul 09 2014


    Rest Day Workout - deload

    Farmer's Walk wi/dumbbells, ~50m
    - x lb
    - x 70,70,70,75,80,80

    Standing Calf Press + Slantboard + Hyperextensions (superset)
    - calf press
    - lb x reps
    - 200 x 10
    - 200 x 10
    - 200 x 10

    - slantboard
    - x reps
    - x 10,10,10

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

    Notes: Ok workout.
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    Gym Thu Jul 10 2014


    531 Schedule: M12,W4,D3 - Overhead Press deload

    Warmup
    - chinups x 6,6,6,6

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

    Landmine Rows + Single Arm Dumbbell Overhead Press
    - landmine rows
    - lb x reps
    - 90 x 10
    - 135 x 10
    - 180 x 10

    - dummbell OHP
    - lb x reps
    - 35 x 10
    - 40 x 10
    - 45 x 10

    Notes: Good workout. Watched a video with Ronnie Coleman doing landmine rows last night with my daughter, so naturally I had to give them a try today. I like the single arm OHP with dumbbells too, need to work on symmetry a bit.
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    Gym Fri Jul 11 2014


    Deadlift Workout - deload

    Rack Pulls
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 365 x 5
    - 405 x 1,1,1,1,1

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

    Notes: Good workout.
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    Gym Mon Jul 14 2014


    531 Schedule: M13,W1,D1 - Bench Press

    Warmup
    - chinups x 6,6,6,6

    Bench Press
    - lb x reps (all reps paused 2 count)
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - core lifts
    - 195 x 5
    - 215 x 5
    - 245 x 5
    - extra set
    - 225 x 7

    Notes: That was it. Was out hiking yesterday, kinda bagged so skipped the assistance work. Decided to make some modifications to my 531 program, in order to accommodate paused bench training. Will probably also change up my squats a bit.

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    Gym Tue Jul 15 2014


    531 Schedule: M13,W1,D2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - core lifts
    - 185 x 5
    - 225 x 5
    - 245 x 3
    - extra sets
    - 275 x 2
    - 245 x 5
    - 225 x 5
    - 135 x 10

    Notes: Short workout, no time to set up for assistance work so just did a few more sets of squats.
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    Wed Jul 16 2014


    Rest Day Workout

    Farmer's Walk wi/dumbbells, ~50m
    - x lb
    - x 70,70,80,80,90,90

    Slantboard Crunches + Hyperextensions + Standing Calf Raise (superset)
    - slantboard
    - x reps
    - x 10,10,10

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

    - calf raise
    - lb x reps
    - 200 x 10
    - 200 x 10
    - 180 x 10

    Notes: Ok workout.
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    Gym Thu Jul 17 2014


    531 Schedule: M13,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
    - 120 x 5
    - 135 x 5
    - 155 x 7

    Landmine Rows + Single Arm Dumbbell Overhead Press (superset)
    - landmine rows
    - lb x reps
    - 135 x 10
    - 180 x 10
    - 225 x 10

    - single arm dumbbell overhead press
    - lb x reps
    - 35 x 10
    - 40 x 10
    - 45 x 10

    Notes: Good workout. Reset my max on OHP < 10 lb. Really liking these assistance lifts as well, not quite circus dumbbells but I like the movement anyway.
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    Gym Fri Jul 18 2014


    Deadlift Workout

    Deadlifts
    - lb x reps
    - conventional
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - sumo
    - 315 x 3
    - 365 x 2
    - 405 x 1,1,1

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

    Notes: Good workout. Wanted to get back into pulling off the floor, been doing nothing but rack pulls for a while. Felt pretty good.
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    Gym Mon Jul 21 2014


    Bench Press Workout

    Warmup
    - chinups x 6,6,6,6

    Bench Press
    - lb x reps (all reps paused)
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 215 x 3
    - 245 x 3
    - 275 x 2,1

    Seated Cable Row + Dumbbell Bench Press (superset)
    - cable row
    - lb x reps
    - 230 x 10
    - 240 x 10
    - 250 x 10

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 7

    Notes: Ok workout.
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    Gym Tue Jul 22 2014


    Squat Workout

    Squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 245 x 5
    - box squats
    - 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: Good workout. I really like doing box squats. I think the box I use is 14". I measured it once but can't remember.
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    Gym Wed Jul 23 2014


    Rest Day Workout

    Farmer's Walk wi/Dumbbells, ~50m
    - x lb
    - x 70,70,80,80,90,90

    Seated Calf Raise + Slantboard Crunches + Hyperextenstions + Standing Calf Raise (superset)
    - seated calf raise
    - lb x reps
    - 90 x 10
    - 135 x 10
    - 180 x 10

    - slantboard crunches
    - x reps
    - x 10,10,10

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

    - standing calf raise
    - lb x reps
    - 150 x 10
    - 165 x 10
    - 180 x 10

    Notes: Good workout
  36. Advanced Member
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    Gym Thu Jul 24 2014


    Bench Press Workout

    Warmup
    - chinups x 6,6,6,6

    Bench Press
    - lb x reps
    - 45 x 10
    - 95 x 10
    - 135 x 10
    - rep & a half
    - 185 x 7
    - 225 x 3
    - 245 x 2

    Landmine Rows + HS Chest Press
    - landmine rows
    - lb x reps
    - 135 x 10
    - 180 x 10
    - 225 x 10

    - hs chest press
    - lb x reps
    - 140 x 10
    - 180 x 10
    - 230 x 4

    Notes: Ok workout. Rep & a half is a tough protocol.
  37. Advanced Member
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    Gym Fri Jul 25 2014


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - conventional
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - sumo
    - 315 x 5
    - 365 x 5
    - 405 x 5
    - 455 x 1,1,1,1,1

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

    Notes: Good workout. Breaking in my new Inzer belt, love it already.
  38. Advanced Member
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    Gym Mon Jul 28 2014


    Bench Press Workout

    Warmup
    - chinups x 7,7,7,7

    Bench Press
    - lb x reps (all reps paused)
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 3
    - 245 x 3
    - 275 x 2,1

    Seated Cable Row + Dumbbell Bench Press (superset)
    - cable row
    - lb x reps
    - 230 x 10
    - 240 x 10
    - 250 x 10

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

    Notes: Good workout.
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    Gym Tue Jul 29 2014


    Squat Workout

    Squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - add belt
    - 245 x 5
    - add box
    - 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: Good workout.
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    Gym Wed Jul 30 2014


    Rest Day Workout

    Farmer's walk wi/dumbbells, ~50m.
    - x lb
    - x 70,70,80,80,90,90

    Slantboard Crunches + Standing Calf Raise + Hyperextensions + Seated Calf Raise (superset)
    - slantboard crunches
    - x reps
    - x 10,10,10

    - standing calf raise
    - lb x reps
    - 150 x 10
    - 165 x 10
    - 180 x 10

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

    - seated calf raise
    - lb x reps
    - 90 x 10
    - 135 x 10
    - 180 x 10

    Notes: Ok workout.
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