compudog's workout log

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  1. Gym Thu Jul 03 2014


    531 Schedule: M12,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 0

    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 7

    Notes: Ok workout. Kinda sucks missing my heavy OHP but oh well, was due for reset anyway.

  2. Gym Fri Jul 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 3
    - 405 x 2
    - 455 x 1
    - 495 x 1,1,1

    Notes: Good workout, no assistance work though, ran out of time.
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  3. Gym Mon Jul 07 2014


    531 Schedule: M12,W4,D1 - Bench Press Deload

    Warmup
    - chinups x 6,6,6,6

    Bench Press (all paused)
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - core lifts
    - 135 x 5
    - 185 x 5
    - 225 x 5

    Seated Cable Row + Dumbbell Bench + Slantboard (superset)
    - cable row
    - lb x reps
    - 160 x 12
    - 180 x 12
    - 200 x 12

    - dumbbell bench
    - lb x reps
    - 50 x 12
    - 60 x 12
    - 70 x 12

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

    Notes: Good workout.
  4. Gym Tue Jul 08 2014


    531 Schedule, M12,W4,D2 - Squat Deload

    Squats
    - lb x reps (5 count pause on all)
    - warmup
    - 45 x 5
    - core lifts
    - 95 x 5
    - 135 x 5
    - 185 x 5

    RDL + Leg Press + Vertical Slantboard (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

    - vertical slantboard
    - x reps
    - x 10,10,10

    Notes: Ok workout. Was talking to a PL guy about squats last week & he recommended paused squats to me, so I thought I'd try it today. Deload week is a great time to try new things.
  5. Gym Wed Jul 09 2014


    Rest Day Workout - deload

    Farmer's Walk wi/dumbbells, ~50m
    - x lb
    - x 70,70,70,75,80,80

    Standing Calf Press + Slantboard + Hyperextensions (superset)
    - calf press
    - lb x reps
    - 200 x 10
    - 200 x 10
    - 200 x 10

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

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

    Notes: Ok workout.
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  6. Gym Thu Jul 10 2014


    531 Schedule: M12,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
    - 80 x 10
    - 95 x 10
    - 115 x 10

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

    - dummbell OHP
    - lb x reps
    - 35 x 10
    - 40 x 10
    - 45 x 10

    Notes: Good workout. Watched a video with Ronnie Coleman doing landmine rows last night with my daughter, so naturally I had to give them a try today. I like the single arm OHP with dumbbells too, need to work on symmetry a bit.
  7. Gym Fri Jul 11 2014


    Deadlift Workout - deload

    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: Good workout.
  8. Gym Mon Jul 14 2014


    531 Schedule: M13,W1,D1 - Bench Press

    Warmup
    - chinups x 6,6,6,6

    Bench Press
    - lb x reps (all reps paused 2 count)
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - core lifts
    - 195 x 5
    - 215 x 5
    - 245 x 5
    - extra set
    - 225 x 7

    Notes: That was it. Was out hiking yesterday, kinda bagged so skipped the assistance work. Decided to make some modifications to my 531 program, in order to accommodate paused bench training. Will probably also change up my squats a bit.

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  9. Gym Tue Jul 15 2014


    531 Schedule: M13,W1,D2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - core lifts
    - 185 x 5
    - 225 x 5
    - 245 x 3
    - extra sets
    - 275 x 2
    - 245 x 5
    - 225 x 5
    - 135 x 10

    Notes: Short workout, no time to set up for assistance work so just did a few more sets of squats.
  10. Wed Jul 16 2014


    Rest Day Workout

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

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

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

    - calf raise
    - lb x reps
    - 200 x 10
    - 200 x 10
    - 180 x 10

    Notes: Ok workout.
  11. Gym Thu Jul 17 2014


    531 Schedule: M13,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
    - 120 x 5
    - 135 x 5
    - 155 x 7

    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 overhead press
    - lb x reps
    - 35 x 10
    - 40 x 10
    - 45 x 10

    Notes: Good workout. Reset my max on OHP < 10 lb. Really liking these assistance lifts as well, not quite circus dumbbells but I like the movement anyway.
  12. Gym Fri Jul 18 2014


    Deadlift Workout

    Deadlifts
    - lb x reps
    - conventional
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - sumo
    - 315 x 3
    - 365 x 2
    - 405 x 1,1,1

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

    Notes: Good workout. Wanted to get back into pulling off the floor, been doing nothing but rack pulls for a while. Felt pretty good.
  13. Gym Mon Jul 21 2014


    Bench Press Workout

    Warmup
    - chinups x 6,6,6,6

    Bench Press
    - lb x reps (all reps paused)
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 215 x 3
    - 245 x 3
    - 275 x 2,1

    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 7

    Notes: Ok workout.
  14. Gym Tue Jul 22 2014


    Squat Workout

    Squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 245 x 5
    - box squats
    - 275 x 5
    - 315 x 5

    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. I really like doing box squats. I think the box I use is 14". I measured it once but can't remember.
  15. Gym Wed Jul 23 2014


    Rest Day Workout

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

    Seated Calf Raise + Slantboard Crunches + Hyperextenstions + Standing Calf Raise (superset)
    - seated calf raise
    - lb x reps
    - 90 x 10
    - 135 x 10
    - 180 x 10

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

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

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

    Notes: Good workout
  16. Gym Thu Jul 24 2014


    Bench Press Workout

    Warmup
    - chinups x 6,6,6,6

    Bench Press
    - lb x reps
    - 45 x 10
    - 95 x 10
    - 135 x 10
    - rep & a half
    - 185 x 7
    - 225 x 3
    - 245 x 2

    Landmine Rows + HS Chest Press
    - landmine rows
    - lb x reps
    - 135 x 10
    - 180 x 10
    - 225 x 10

    - hs chest press
    - lb x reps
    - 140 x 10
    - 180 x 10
    - 230 x 4

    Notes: Ok workout. Rep & a half is a tough protocol.
  17. Gym Fri Jul 25 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
    - 405 x 5
    - 455 x 1,1,1,1,1

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

    Notes: Good workout. Breaking in my new Inzer belt, love it already.
  18. Gym Mon Jul 28 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 3
    - 245 x 3
    - 275 x 2,1

    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: Good workout.
  19. Gym Tue Jul 29 2014


    Squat Workout

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

    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. Gym Wed Jul 30 2014


    Rest Day Workout

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

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

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

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

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

    Notes: Ok workout.
  21. 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.
  22. 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.
  23. 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.
  24. 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.
  25. 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.
  26. 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.
  27. 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.
  28. 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.
  29. 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.
  30. 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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