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compudog's workout log

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    Gym Thu Jul 31 2014


    Bench Press Workout

    Warmup
    - chinups x 7,7,7,7

    Bench Press
    - lb x reps
    - 45 x 10
    - 95 x 10
    - 135 x 10
    - rep & a half
    - 185 x 9
    - 225 x 4
    - 245 x 3

    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 press
    - lb x reps
    - 40 x 10
    - 45 x 10
    - 50 x 10

    Notes: Good workout, gained a rep @ 225 & 245, so that's nice.

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    Gym Fri Aug 01 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
    - 515 x 1,1

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

    Notes: Good workout.
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    Gym Mon Aug 04 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 5
    - 245 x 3
    - 275 x 3

    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: Pretty good workout. Bit of a short pause @ 275 but I wanted 3 reps so kind of rushed a bit.
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    Gym Tue Aug 05 2014


    Squat Workout

    Squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - add belt
    - 260 x 3
    - add box
    - 295 x 3
    - 330 x 3
    - 275 x 5
    - 245 x 5
    - 225 x 10

    Romanian Deadlift + Leg Press (superset)
    - romanian deadlift
    - 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. Had some extra time, off work today, so did a few extra sets of squats.
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    Gym Wed Aug 06 2014


    Rest Day Workout

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

    Slantboard Crunches + Hanging Leg Raise + Seated Calf Raise +
    Hyperextensions + Standing Calf Raise (superset)

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

    - hanging leg raise
    - x reps
    - x 5,5,5

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

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

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

    Notes: Ok workout, energy level was a bit low from squat workout yesterday, but had more time so it evened out. Back to work & what passes for a normal schedule tomorrow.
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    Gym Thu Aug 07 2014


    Bench Press Workout

    Warmup
    - chinups x 7,7,7,7

    Bench Press
    - lb x reps
    - 45 x 10
    - 95 x 10
    - 135 x 10
    - 185 x 10
    - 225 x 10
    - 245 x 6
    - 225 x 7

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

    - single arm dumbbell ohp
    - lb x reps
    - 40 x 10
    - 45 x 10
    - 50 x 10

    Notes: Pretty good workout.
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    Gym Fri Aug 08 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
    - 455 x 1,1,1
    - 405 x 5

    Front Squat
    - lb x reps
    - 95 x 5
    - 135 x 5
    - 185 x 4,1

    Notes: Good workout. Had a bit of difficulty with the front squat @ 185, bar was sliding off my delts. Whether it's easy or hard seems to depend on how hard my deadlift workout was, so I must have done it right.
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    Gym Monday Aug 11 2014


    Bench Press Workout

    Warmup
    - chinups x 7,7,7,7

    Bench Press
    - lb x reps
    - 45 x 10
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 245 x 5
    - 275 x 3

    Seated Cable Row
    - lb x reps
    - 230 x 10
    - 240 x 10
    - 250 x 10

    Notes: Not a great workout. Left delt is bugging me so I skipped the dumbbell bench. Going to see the muscle mechanic tomorrow for a tune-up.
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    Gym Tue Aug 12 2014


    Squat Workout

    Squats
    - lb x reps
    - 45 x 10
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - add belt
    - 275 x 3
    - add box
    - 275 x 3
    - 315 x 3
    - 350 x 1

    Romanian Deadlift + 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.
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    Gym Wed Aug 13 2014


    Rest Day Workout

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

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

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

    - hanging leg raise
    - x reps
    - x 6,6,6

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

    Notes: Pretty good workout.
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    Gym Thu Aug 14 2014


    Overhead Press Workout

    Warmup
    - chinups x 7,7,7,7

    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
    - 135 x 9

    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 OHP
    - lb x reps
    - 40 x 10
    - 45 x 10
    - 50 x 10

    Notes: Good workout. Got some issues with my left delt, too much bench press, so I switched to OHP today, worked out well, no delt pain at all.
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    Gym Fri Aug 31 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
    - add belt
    - 405 x 3,3,3,3,3

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

    Notes: Good workout.
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    Gym Mon Aug 18 2014


    531 Schedule: M1,W1,D1 - Bench Press

    Warmup
    - chinups x 7,7,7,7

    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 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 12

    Notes: Good workout. Slept in & missed my morning cardio, the extra sleep made a big difference! Good incentive to get my schedule sorted.
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    Gym Tue Aug 19 2014


    531 Schedule: M1,W1,D2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - add belt
    - 240 x 5
    - 275 x 5
    - add box
    - 315 x 5

    Romanian Deadlift + Leg Press (superset)
    - romanian deadlift
    - 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.
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    Gym Thu Aug 21 2014


    531 Schedule: M1,W1,D3 - Overhead Press

    Warmup
    - chinups x 7,7,7,7

    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 5
    - extra sets
    - 135 x 5
    - 115 x 10

    Dumbbell Rows + Single Arm Dumbbell Overhead Press (superset)
    - dumbbell rows
    - lb x reps
    - 70 x 10
    - 75 x 10
    - 80 x 10

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

    Notes: Ok workout, form wasn't great on OHP but made up for it with a bit more volume.
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    Gym Fri Aug 22 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
    - add belt
    - 405 x 5,5,5

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

    Notes: Pretty good workout. Glad I decided to go to a bit higher volume on deads, it's paying off.
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    Gym Mon Aug 25 2014


    531 Schedule: M1,W2,D1 - Bench Press

    Warmup
    - chinups x 7,7,7,7

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 215 x 3
    - 245 x 3
    - 275 x 3
    - extra set
    - 225 x 8

    Notes: Short workout, ran out of time. Not great in any case, wanted 4 reps @ 275 but no.
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    Gym Tue Aug 26 2014


    531 Schedule: M1,W2,D2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - add belt
    - 260 x 3
    - add box
    - 295 x 3
    - 330 x 3

    Notes: Short workout, good one though.
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    Gym Thu Aug 28 2014


    531 Schedule: M1,W2,D3 - Overhead Press

    Warmup
    - chinups x 7,7,7,7

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - core lifts
    - 130 x 3
    - 145 x 3
    - 165 x 4

    Dumbbell Rows + Single Arm Dumbbell Overhead Press (superset)
    - dumbbell rows
    - lb x reps
    - 70 x 10
    - 75 x 10
    - 80 x 10

    - single arm dumbbell overhead press
    - lb x reps
    - 45 x 10
    - 50 x 10
    - 55 x 10

    Notes: Good workout.
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    Gym Fri Aug 29 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 3
    - 405 x 3
    - 455 x 3,3,3

    Front Squat
    - lb x reps
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 2

    Notes: Good workout.
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    Gym Tue Sep 02 2014


    531 Schedule: M1,W3,D1 - Bench Press

    Warmup
    - chinups x 7,7,7,7

    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
    - extra set
    - 225 x 8

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

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

    Notes: Good workout.
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    Gym Wed Sep 03 2014


    531 Schedule: M1,W3,D2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - add belt
    - 275 x 5
    - add box
    - 315 x 3
    - 350 x 2

    Notes: Short workout, pretty good though, hit my targets so I like that.
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    Gym Thu Sep 04 2014


    531 Schedule: M1,W3,D3 - Overhead Press

    Warmup
    - chinups x 7,7,7,7

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - core lifts
    - 135 x 5
    - 155 x 3
    - 175 x 0
    - extra sets
    - 155 x 5
    - 135 x 10

    Dumbbell Rows + Single Arm Dumbbell Overhead Press
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

    - single arm dumbbell OHP
    - lb x reps
    - 45 x 10
    - 50 x 10
    - 55 x 10

    Notes: Not a great workout, wasn't happy about missing my OHP max, but oh well.
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    Gym Fri Sep 05 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
    - add belt
    - 405 x 5
    - 455 x 3
    - 515 x 1

    Notes: Good workout. Short week due to the Labour Day holiday but I still managed to get all my heavy lifting in so it's all good.
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    Gym Mon Sep 08 2014


    531 Schedule: M1,W4,D1 - Bench Press Deload

    Warmup
    - chinups x 7,7,7,7

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

    Bench Press + HS High Row (superset)
    - bench press
    - lb x reps
    - 185 x 10,10,10,10,10,10
    - 155 x 10,10,10,10

    - hs high row
    - lb x reps
    - 180 x 10,10,10,10,10,10,10,10,10,10

    Notes: Kind of a different workout, got the idea from a bodybuilder guy I was spotting for a couple weeks ago. Mad pump.
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    Gym Tue Sep 09 2014


    531 Schedule: M1,W4,D2 - Squat Deload

    Squats
    - lb x reps
    - 45 x 10
    - 95 x 10
    - 135 x 10
    - 185 x 10
    - 225 x 10,10

    Romanian Deadlift + Leg Press + Dumbbell Curls (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

    - dumbbell curls
    - lb x reps
    - 35 x 10
    - 35 x 10
    - 40 x 10


    Notes: Actually a pretty tough workout. Had to do some dumbbell curls, the peer pressure has ground me down.
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    Gym Wed Sep 10 2014


    Rest Day Workout

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

    Hanging Leg Raise + Hyperextensions + Standing Calf Raise (superset)
    - hanging leg raise
    - x reps
    - x 7,7,7

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

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

    Notes: Pretty good workout.
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    Gym Thu Sep 11 2014


    531 Schedule: M1,W4,D3 - Overhead Press Deload

    Warmup
    - chinups x 7,7,7,7

    Overhead Press
    - lb x reps
    - 45 x 10
    - 65 x 10
    - 95 x 10

    Overhead Press + Landmine Rows (superset)
    - overhead press
    - lb x reps
    - 115 x 10,10,10,10,10,10

    - landmine rows
    - lb x reps
    - 180 x 10,10,10,10,10,10

    Notes: Ok workout.
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    Gym Fri Sep 12 2014


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - conventional
    - l35 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - sumo
    - 315 x 5
    - 365 x 5
    - 405 x 5,5,5,5,5

    Notes: Ok workout. No assistance work, too slow getting the deads done.
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    Gym Mon Sep 15 2014


    531 Schedule: Week 1, Day 1 - Bench Press

    Warmup
    - chinups x 7,7,7,7

    Bench Press
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 205 x 5
    - 235 x 5
    - 265 x 5

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

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

    Notes: Good workout.
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    Gym Tue Sep 16 2014


    Squat Workout

    Squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - add belt
    - 275 x 5
    - 315 x 2
    - 275 x 5
    - 225 x 5

    Romanian Deadlift
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 315 x 5

    Notes: Tough workout.
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    Gym Wed Sep 17 2014


    Rest Day Workout

    Farmer's Walk wi/dumbbells, ~50m
    - x lb
    - x 70,70,80,80,95,95

    Hanging Leg Raise + Hyperextensions + Standing Calf Raise (superset)
    - hanging leg raise
    - x reps
    - x 7,7,7

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

    - standing calf raise
    - lb x reps
    - 165 x 10,10,10

    Notes: Pretty good workout.
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    Gym Thu Sep 18 2014


    531 Schedule: Week 1, Day 3 - Overhead Press

    Warmup
    - chinups x 7,7,7,7

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - core lifts
    - 115 x 5
    - 135 x 5
    - 155 x 6

    Dumbbell Rows + Single Arm Dumbbell Overhead Press (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

    - single arm dumbbell press
    - lb x reps
    - 50 x 10
    - 55 x 10
    - 60 x 10

    Notes: Ok workout.
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