compudog's workout log

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  1. Gym Fri Dec 20 2013


    531 Schedule: M5,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
    - core lifts
    - 140 x 5
    - 160 x 3
    - 180 x 2

    HS ISO High Row + Overhead Press (superset)
    - high row
    - lb x reps
    - 90 x 10
    - 180 x 10
    - 270 x 10

    - overhead press
    - lb x reps
    - 155 x 5
    - 135 x 10
    - 115 x 15

    Notes: Good workout, 180 is a PR for OHP.


  2. HO HO HO Merry Christmas
    •   
       


  3. Quote Originally Posted by tacticalG View Post
    HO HO HO Merry Christmas
    Thanks, Merry Christmas to you as well.
  4. Gym Sun Dec 22 2013


    531 Schedule: M5,W3,D4 - Deadlift

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - core lifts
    - 335 x 5
    - 380 x 3
    - 425 x 3

    Front Squats + Good Mornings (superset)
    - front squats
    - lb x reps
    - 95 x 5
    - 135 x 5
    - 185 x 5

    - good mornings
    - lb x reps
    - 95 x 5
    - 135 x 5
    - 185 x 5

    Notes: Good workout.
  5. Gym Mon Dec 30 2013


    531 Schedule: M6,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
    - core lifts
    - 200 x 5
    - 230 x 5
    - 260 x 6

    Seated Cable Row + Dumbbell Bench (superset)
    - cable row
    - lb x reps
    - 260 x 5
    - 270 x 5
    - 280 x 5

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

    Notes: Good workout.
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  6. Gym Tue Dec 31 2013


    531 Schedule: M6,W1,D2 - Squats

    Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 260 x 5
    - 300 x 5
    - 340 x 5

    Leg Press + RDL (superset)
    - leg press
    - 200 x 10
    - 400 x 10
    - 600 x 10

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

    Notes: Ok workout.
  7. Gym Thu Jan 02 2013


    531 Schedule: M6,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
    - 125 x 5
    - 145 x 5
    - 165 x 4

    Notes: Short workout.
  8. Gym Fri Jan 03 2013


    531 Schedule: M6,W1,D4 - Deadlift

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 300 x 5
    - 345 x 5
    - 390 x 6

    Front Squats + Good Mornings (superset)
    - front squat
    - lb x reps
    - 95 x 5
    - 135 x 5
    - 185 x 5

    - good morning
    - lb x reps
    - 95 x 5
    - 135 x 5
    - 185 x 5

    Notes: Good workout.

  9. Quote Originally Posted by compudog View Post
    Thanks, Merry Christmas to you as well.
    \

    have a brilliant 2014 compudog the dedicated of loggers
    "To your wife you should kiss try today"-Touey

    Brotato's bark brings shakes to the pups in the yard
  10. Gym Mon Jan 06 2013


    531 Schedule: M6,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
    - core lifts
    - 215 x 3
    - 245 x 3
    - 275 x 4

    Seated Cable Row + Dumbbell Bench (superset)
    - cable row
    - lb x reps
    - 260 x 5
    - 270 x 5
    - 280 x 5

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

    Notes: Good workout

  11. Quote Originally Posted by compudog View Post
    531 Schedule: M6,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
    - core lifts
    - 215 x 3
    - 245 x 3
    - 275 x 4

    Seated Cable Row + Dumbbell Bench (superset)
    - cable row
    - lb x reps
    - 260 x 5
    - 270 x 5
    - 280 x 5

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

    Notes: Good workout
    look like a good one compudog i do no know about you but always it seems even when I so not the best of workout 9 out of 10 times I do find some little thing better then previous workout whether it be slight new technique angle enable to hit muscle in an new way or minor variation path
    "To your wife you should kiss try today"-Touey

    Brotato's bark brings shakes to the pups in the yard

  12. Quote Originally Posted by Touey View Post
    look like a good one compudog i do no know about you but always it seems even when I so not the best of workout 9 out of 10 times I do find some little thing better then previous workout whether it be slight new technique angle enable to hit muscle in an new way or minor variation path
    Hi Touey. I've been using the 5/3/1 program for just about 2 years now. It's a strength based program, so it's more about lifting heavy stuff than bodybuilding. I like to keep my schedule organised, so all my sets are planned out before I go to the gym. I generally call it good workout if I can get through my sets with decent form, in good time, and without excessive pain. If my form sucks or I'm too slow or end up limping out of the gym, but still get all my sets in, it's an ok workout. If I don't get all my sets it's sucky.
  13. Gym Tue Jan 07 2013


    531 Schedule: M6,W2,D2 - Squat

    Box Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 280 x 3
    - 320 x 3
    - 360 x 5

    Notes: Short workout.
  14. Gym Thu Jan 09 2014


    531 Schedule: M6,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
    - core lifts
    - 135 x 3
    - 155 x 3
    - 175 x 3

    HS High Row + Overhead Press (superset)
    - high row
    - lb x reps
    - 180 x 10
    - 270 x 10
    - 320 x 10

    - overhead press
    - lb x reps
    - 155 x 5
    - 135 x 10
    - 115 x 15

    Notes: Pretty good workout.
  15. Gym Fri Jan 10 2014


    531 Schedule: M6,W2,D4 - Deadlift

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - core lifts
    - 320 x 3
    - 365 x 3
    - 410 x 4

    Front Squat + Good Mornings (superset)
    - front squat
    - lb x reps
    - 95 x 5
    - 135 x 5
    - 185 x 5

    - good mornings
    - lb x reps
    - 95 x 5
    - 135 x 5
    - 185 x 5

    Notes: Good workout.
  16. Gym Tue Jan 14 2014


    531 Schedule: M6,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
    - 230 x 5
    - 260 x 3
    - 290 x 2

    Seated Cable Row + Dumbbell Bench Press (superset)
    - cable row
    - lb x reps
    - 260 x 5
    - 270 x 5
    - 280 x 5

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

    Notes: Good workout.
  17. Gym Wed Jan 15 2014


    531 Schedule: M6,W3,D2 - Squats

    Box Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 300 x 5
    - 340 x 3
    - 380 x 2

    Notes: Short workout.

  18. Still cranking away I see.

  19. Quote Originally Posted by Mr.Sinister View Post
    Still cranking away I see.
    Yo Sinister! Ya man, just had my 47'th birthday, making an end run to 50 now. How's the fighting going?
  20. Gym Fri Jan 17 2014


    531 Schedule: M6,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 1

    HS High Row + Overhead Press (superset)
    - hs row
    - lb x reps
    - 180 x 10
    - 270 x 10
    - 320 x 10

    - overhead press
    - lb x reps
    - 155 x 5
    - 135 x 10
    - 115 x 15

    Notes: Good workout. Finally got a good setup for overhead press: shoulders down & back to engage lats all the way down to glutes, flex glutes & lock core, go!
  21. Gym Mon Jan 20 2014


    531 Schedule: M6,W3,D4 - Deadlift

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - core lifts
    - 345 x 5
    - 390 x 3
    - 435 x 0

    Notes: Sucky workout. Oh well, that completes my 6'th round of 531, deload for the rest of the week then reset back to 3 next week.

  22. What happend with 435, man?
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  23. Quote Originally Posted by Sean1332 View Post
    What happend with 435, man?
    turn 47 then ask the questSean
    "To your wife you should kiss try today"-Touey

    Brotato's bark brings shakes to the pups in the yard

  24. Quote Originally Posted by Touey View Post
    turn 47 then ask the questSean
    With 5/3/1, 95% of his training max should be achievable, especially when he can deadlift 425x3. I was curious if he had a technical flaw, sticking point, or just a bad day-like mentioned, because we all have those, regardless of age.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  25. Quote Originally Posted by Sean1332 View Post
    With 5/3/1, 95% of his training max should be achievable, especially when he can deadlift 425x3. I was curious if he had a technical flaw, sticking point, or just a bad day-like mentioned, because we all have those, regardless of age.
    just little banter my friend did not mean exasperasean
    "To your wife you should kiss try today"-Touey

    Brotato's bark brings shakes to the pups in the yard

  26. Quote Originally Posted by Sean1332 View Post
    What happend with 435, man?
    Too beat up I think. I should've reset at the end of the last cycle but didn't, & now I'm feeling a bit trashed. I'll get it next time.

  27. Quote Originally Posted by compudog View Post
    Too beat up I think. I should've reset at the end of the last cycle but didn't, & now I'm feeling a bit trashed. I'll get it next time.
    Meh. It happens.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
  28. Gym Wed Jan 22 2014


    Bench Press Workout (deload)

    Warmup
    - chinups x 6,6,6,6

    Bench Press
    - lb reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 10
    - 185 x 10
    - 185 x 10

    HS Low Row + Dumbbell Bench
    - hs low row
    - lb x reps
    - 190 x 12
    - 190 x 12
    - 190 x 12

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

    Notes: Good workout.
  29. Gym Thu Jan 23 2014


    Squat Workout (deload)

    Squat
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 3
    - 225 x 1
    - 245 x 1,1,1,2

    Notes: Fun workout. Was playing around a bit, tried doing a2g style squats for the first time, pause at the bottom, worked out pretty well. Also, my massage therapist is a genius, I've never had hip mobility like this before.

  30. Happy ending?
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