compudog's workout log

Page 21 of 54 First ... 1920212223 ... Last
  1. Gym Mon Dec 02 2013


    531 Schedule: M5,W1,D1 - Bench Press

    Warmup
    - chinups x 5,5,5,5

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

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

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

    Notes: Good workout

  2. Gym Tue Dec 03 2013


    531 Schedule: M5,W1,D2 - Squats

    Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 255 x 5
    - 290 x 5
    - 330 x 6

    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.
    •   
       

  3. Gym Thu Dec 05 2013


    531 Schedule: M5,W1,D3 - Overhead Press

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - core lifts
    - 120 x 5
    - 140 x 5
    - 160 x 6
    - extra sets
    - 155 x 5
    - 135 x 10

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

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

    Notes: Tough workout. Felt a bit pumped when I was done. The climber pumped, not the weightlifter pumped, although that too.
  4. Gym Fri Dec 06 2013


    531 Schedule: M5,W1,D4 - Deadlift

    Sumo Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 290 x 5
    - 330 x 5
    - 380 x 6

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

    - front squat
    - lb x reps
    - 95 x 5
    - 135 x 5
    - 185 x 5

    Notes: Good workout.
  5. Gym Mon Dec 09 2013


    531 Schedule: M5,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
    - 210 x 3
    - 240 x 3
    - 270 x 4

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

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

    Notes: Pretty good workout.
    •   
       

  6. Gym Tue Dec 10 2013


    531 Schedule: M5,W2,D2 - Squat

    Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 270 x 3
    - 310 x 3
    - 350 x 4

    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.
  7. Gym Thu Dec 12 2013


    531 Schedule: M5,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
    - 130 x 3
    - 150 x 3
    - 170 x 3

    Dumbbell Rows
    - lb x reps
    - 80 x 10
    - 85 x 10
    - 90 x 10

    Notes: Ok workout, got a gimpy delt, possibly from shovelling snow. Tried doing dips but couldn't even get 1 so that was that.
  8. Gym Fri Dec 13 2013


    531 Schedule: M5,W2,D4 - Deadlift

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

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

    - front squat
    - lb x reps
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 205 x 3,2

    Notes: Good workout.
  9. Gym Tue Dec 17 2013


    531 Schedule: M5,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 2

    Seated Cable Row + Dumbbell Bench (superset)
    - cable row
    - lb x reps
    - 255 x 5
    - 265 x 5
    - 275 x 5

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

    Notes: Ok workout, considering. Still a bit beat up from helping my sister move on the weekend.
  10. Gym Wed Dec 18 2013


    531 Schedule: M5,W3,D2 - Squat

    Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - 290 x 5
    - 330 x 3
    - 370 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.
  11. 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.

  12. HO HO HO Merry Christmas

  13. Quote Originally Posted by tacticalG View Post
    HO HO HO Merry Christmas
    Thanks, Merry Christmas to you as well.
  14. 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.
  15. 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.
  16. 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.
  17. 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.
  18. 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.

  19. 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
  20. 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

  21. 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

  22. 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.
  23. 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.
  24. 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.
  25. 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.
  •   

      
     

Similar Forum Threads

  1. Replies: 0
    Last Post: 04-19-2010, 06:17 PM
  2. Failure workout vs Countdown workout.. question?
    By Obsidi8n in forum Training Forum
    Replies: 1
    Last Post: 08-01-2009, 05:50 PM
  3. Replies: 9
    Last Post: 06-24-2008, 06:40 AM
  4. Replies: 7
    Last Post: 07-14-2007, 11:52 AM
  5. Replies: 7
    Last Post: 04-26-2004, 02:13 PM
Log in
Log in