compudog's workout log

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  1. Gym Thu Mar 06 2014


    531 Schedule: M8,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
    - 130 x 3
    - 150 x 3
    - 170 x 5

    HS High Row + HS Shoulder Press
    - 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.

  2. Gym Fri Mar 07 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 1,1,1,1,1

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

    - gm
    - lb x reps
    - 95 x 5
    - 135 x 5
    - 185 x 5

    Notes: Ok workout.
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  3. Gym Mon Mar 10 2014


    531 Schedule: M8,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
    - 225 x 5
    - 255 x 3
    - 285 x 3

    HS Low Row + HS Incline Press (superset)
    - hs low row
    - lb x reps
    - 190 x 10
    - 240 x 10
    - 280 x 10

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

    Notes: Ok workout.
  4. Gym Tue Mar 11 2014


    531 Schedule: M8,W3,D2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 215 x 5
    - 245 x 3
    - 275 x 3

    Leg Press + RDL (superset)
    - leg press
    - lb x reps
    - 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.
  5. Gym Wed Mar 12 2014


    Rest Day Workout

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

    Hanging Leg Raise + Hyperextensions (superset)
    - hanging leg raise
    - x reps
    - x 5,5,5

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

    Notes: Good workout.
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  6. Gym Thu Mar 13 2014


    531 Schedule: M8,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 2

    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.
  7. Gym Fri Mar 14 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 1,1,1,1,1

    Notes: Short workout, deload next week.
  8. Gym Mon Mar 17 2014


    531 Schedule: M8,W4,D1 - Bench Press deload

    Warmup
    - chinups x 6,6,6,6

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

    HS Low Row + HS Incline Press (superset)
    - hs low row
    - lb x reps
    - 190 x 15
    - 190 x 15
    - 190 x 15

    - hs incline press
    - lb x reps
    - 140 x 15
    - 140 x 15
    - 140 x 15

    Notes: Good workout.
  9. Gym Tue Mar 18 2014


    531 Schedule: M8,W4,D2 - Squats deload

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

    Notes: Short workout.
  10. Gym Wed Mar 19 2014


    Rest Day Workout

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

    Hanging Leg Raise + Hyperextensions (superset)
    - hanging leg raise
    - x reps
    - x 5,5,5

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

    Notes: Good workout.
  11. Gym Thu Mar 20 2014


    531 Schedule: M8,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
    - 75 x 10
    - 95 x 10
    - 115 x 10

    HS High Row + HS Shoulder Press (superset)
    - hs high row
    - lb x reps
    - 190 x 15
    - 190 x 15
    - 190 x 15

    - hs shoulder press
    - lb x reps
    - 140 x 15
    - 140 x 15
    - 140 x 15

    Notes: Good workout
  12. Gym Fri Mar 21 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 1,1,1,1,1

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

    Notes: Ok workout.
  13. Gym Mon Mar 24 2014


    531 Schedule: M9,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
    - 200 x 5
    - 230 x 5
    - 260 x 7

    HS Low Row + HS Incline Press (superset)
    - hs low row
    - lb x reps
    - 190 x 10
    - 240 x 10
    - 280 x 10

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

    Notes: Good workout
  14. Gym Tue Mar 25 2014


    531 Schedule: M9,W1,D2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - core lifts
    - 195 x 5
    - 225 x 5
    - 255 x 6

    Leg Press + RDL (superset)
    - leg press
    - lb x reps
    - 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.
  15. Gym Wed Mar 25 2014


    Rest Day Workout

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

    Hanging Leg Raise + Hyperextensions (superset)
    - hanging leg raise
    - x reps
    - x 5,5,5

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

    Notes: Ok workout
  16. Gym Thu Mar 27 2014


    Overhead Press Workout

    Lat Pulldown
    - lb x reps
    - 120 x 10
    - 120 x 10
    - 120 x 10
    - 120 x 10
    - 120 x 10

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

    Notes: Had to improvise due to a minor tricep injury.
  17. Gym Fri Mar 28 2014


    Deadlift Workout

    Warmup
    - 10 min. elliptical

    Rack Pulls
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 365 x 5
    - 405 x 3
    - 455 x 2
    - 505 x 0

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

    Notes: Had to wait to get a power rack, hence the elliptical. Blew my 505 lift, should've tried sumo.
  18. Gym Mon Mar 31 2014


    531 Schedule: M9,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
    - 215 x 3
    - 245 x 3
    - 275 x 5

    HS Low Row + HS Incline Press (superset)
    - hs low row
    - lb x reps
    - 190 x 10
    - 240 x 10
    - 280 x 10

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

    Notes: Good workout.
  19. Gym Tue Apr 01 2014


    531 Schedule: M9,W2,D2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 210 x 3
    - 240 x 3
    - 270 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: Good workout.

  20. Nice progress man. 5/3/1 is great

  21. Quote Originally Posted by throneof View Post
    Nice progress man. 5/3/1 is great
    Thanks, I really like 5/3/1, I've been running it for a couple years total, on my 9'th mesocycle for this go.
  22. Gym Wed Apr 02 2014


    Rest Day Workout

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

    Hanging Leg Raise + Hyperextensions (superset)
    - hanging leg raise
    - x reps
    - x 5,5,5

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

    Notes: Good workout, started late so had to hustle a bit.
  23. Gym Thu Apr 03 2014


    531 Schedule: M9,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 9

    Notes: Good workout. Missed my very last rep, probably due to not enough calories, on the bright side I've shed 10 lb and my abs are coming back.
  24. Gym Fri Apr 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 5
    - 405 x 1,1,1,1,1

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

    Notes: Pretty good workout.
  25. Gym Mon Apr 07 2014


    531 Schedule: M9,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 1
    - extra set
    - 315 x 1 *

    HS Low Row + HS Incline Press (superset)
    - hs low row
    - lb x reps
    - 190 x 10
    - 240 x 10
    - 280 x 10

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

    Notes: * Had a some help near the end from my spotter. Good workout.
  26. Gym Tue Apr 08 2014


    531 Schedule: M9,W3,D2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 225 x 5
    - 255 x 3
    - 285 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

    Notes: Good workout. Missed my last set on leg press because a *really* pretty girl asked if she could use the machine.
  27. Gym Wed Apr 09 2014


    Rest Day Workout

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

    Hanging Leg Raise + Hyperextensions (superset)
    - hanging leg raise
    - x reps
    - x 5,5,5

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

    Notes: Ok workout
  28. Gym Thu Apr 10 2014


    531 Schedule: M9,W3,D3 - Overhead Press

    Overhead Press + Chinups (superset)
    - 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

    - chinups
    - x reps
    - x 6,6,6,6

    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. PR on overhead press.
  29. Gym Fri Apr 11 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 1
    - 455 x 1
    - 500 x 1
    - 405 x 1,1

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

    Notes: Good workout. Pulled sumo on most deads today including 500, got some conventional in there for good measure too though.
  30. Gym Mon Apr 14 2014


    531 Schedule: M9,W4,D1 - Bench Press Deload

    Warmup
    - chinups x 6,6,6,6

    Bench Press
    - lb x reps
    - 45 x 12
    - 95 x 12
    - 135 x 12
    - 155 x 12
    - 185 x 12
    - 225 x 8

    HS Low Row + HS Incline Press (superset)
    - hs low row
    - lb x reps
    - 190 x 12
    - 190 x 12
    - 190 x 12

    - hs incline press
    - lb x reps
    - 140 x 12
    - 140 x 12
    - 140 x 12

    Notes: Good workout.
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