compudog's workout log

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  1. Gym Mon Feb 03 2014


    531 Schedule: M7,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
    - 210 x 3
    - 240 x 3
    - 270 x 5

    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.


  2. Quote Originally Posted by compudog View Post

    Thanks man, hope so, it's a bit embarrassing to bench more than you can squat.
    My bench is so bad, I'll never know unless I loose a leg in a shark attack.
    •   
       

  3. Gym Tue Feb 04 2014


    531 Schedule: M7,W2,D2 - Squats

    Squats
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - core lifts
    - 195 x 3
    - 220 x 3
    - 250 x 5

    Hack Squat Machine + Leg Press (superset)
    - hack squat
    - lb x reps
    - 50 x 10
    - 90 x 10
    - 140 x 10

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

    Notes: Good workout.

  4. Quote Originally Posted by Mr.Sinister View Post
    My bench is so bad, I'll never know unless I loose a leg in a shark attack.
    Yeah I guess I shouldn't complain, my bench is pretty good, still, nobody wants to be this guy...

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  5. Gym Thu Feb 06 2014


    531 Schedule: M7,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
    - 145 x 3
    - 165 x 5

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

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

    Notes: Good workout.
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  6. Gym Fri Feb 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 3
    - 405 x 3
    - 455 x 2
    - 500 x 1,1,1

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

    Notes: Good workout. I'm a bit gun shy of doing full deads right now, want to make sure my hips are going to take before diving back in. Also I just like lifting 500 lb, very satisfying somehow.
  7. Gym Mon Feb 10 2014


    531 Schedule: M7,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 Lo Row + Dumbbell Bench Press (superset)
    - hs lo row
    - lb x reps
    - 190 x 10
    - 240 x 10
    - 280 x 10

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

    Notes: Good workout.
  8. Gym Tue Feb 11 2014


    531 Schedule: M7,W2,D2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 210 x 5
    - 235 x 3
    - 265 x 3

    Leg Press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10

    Notes: Ok workout, bit slow today.
  9. Gym Thu Feb 13 2014


    531 Schedule: M7,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
    - 135 x 5
    - 155 x 3
    - 175 x 2

    Notes: Short workout.
  10. Gym Fri Feb 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 3
    - 405 x 3
    - 455 x 2
    - 500 x 1,1,1

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

    Notes: Good workout. Rack pulls are feeling pretty good so I'll stick with them for a bit.
  11. Gym Thu Feb 20 2014


    Squat Workout

    Squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 3
    - 275 x 2

    Notes: Quickie workout, 15 minutes.
  12. Gym Fri Feb 21 2014


    531 Schedule: M7,W4,D3 - Overhead Press Deload

    Warmup
    - chinups x 6,6,6,6

    Overhead Press
    - lb x reps
    - 45 x 12
    - 65 x 12
    - 95 x 12
    - 115 x 12

    HS High Row + HS Shoulder Press (superset)
    - high row
    - lb x reps
    - 180 x 12
    - 200 x 12
    - 230 x 12

    - shoulder press
    - lb x reps
    - 100 x 12
    - 150 x 12
    - 190 x 12

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


    531 Schedule: M8,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
    - 195 x 5
    - 225 x 5
    - 255 x 7

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

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

    Notes: Ok workout.
  14. Gym Tue Feb 25 2014


    531 Schedule: M8,W1,D2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - core lifts
    - 190 x 5
    - 215 x 5
    - 245 x 6

    Leg Press + Hyperextensions (superset)
    - leg press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10

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

    Notes: Ok workout.
  15. Gym Wed Feb 26 2014


    Rest Day Workout

    Dumbbell Farmer's Walk ~ 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 but not easy.
  16. Gym Thu Feb 27 2014


    531 Schedule: M8,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
    - 140 x 5
    - 157.5 x 7 (supposed to be 160 but I messed up loading the weights)

    HS High Row + HS Shoulder Press (superset)
    - hs high row
    - lb x reps
    - 190 x 10
    - 240 x 10
    - 280 x 10

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

    Notes: Pretty good workout.
  17. Gym Fri Feb 28 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 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: Ok workout, had to modify my deadlift workout a bit in order to avoid aggravating my stupid hip; lowered the weight a bit, and switched from sumo to conventional stance.
  18. Gym Mon Mar 03 2014


    531 Schedule: M8,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
    - 210 x 3
    - 240 x 3
    - 270 x 6

    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
    - 180 x 10
    - 200 x 10
    - 230 x 10

    Notes: Good workout.
  19. Gym Tue Mar 04 2014


    531 Schedule: M8,W2,D2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 200 x 3
    - 230 x 3
    - 260 x 5

    Notes: Short workout.
  20. Gym Wed Mar 05 2014


    Rest Day Workout

    Dumbbell Farmer's Walk ~ 50m
    - x lb
    - x 70,80,90,90,90

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

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

    Notes: Fast workout, < 30 min.
  21. 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.
  22. 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.
  23. 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.
  24. 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.
  25. 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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