compudog's workout log

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  1. Gym Tue Dec 09 2014


    531 Schedule: Week 4, Day 2 - Squat Deload

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 10
    - 135 x 10
    - core lifts
    - 155 x 10
    - 185 x 10
    - 225 x 10
    - extra set
    - 185 x 10

    Leg Press + Leg Extension (superset)
    - leg press
    - lb x reps
    - 200 x 15,20,20

    - leg extension
    - lb x reps
    - 110 x 15,15,20

    Notes: Good workout. Wanted to try doing higher reps on squat day. Don't like doing deload "as it is written", I like to treat it more as off schedule time and try different things.


  2. Hella volume CD.
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  3. Deloads are hard to do in the scheme of things but necessary. Good example you are setting for us "refuse to take a deload week" lifters! Lol

  4. Quote Originally Posted by RegisterJr View Post
    Hella volume CD.
    Thanks dude. I got a pretty good burn on the quads from the leg press, but it was like wasabi, just gone after a bit. Did get some DOMS though.

  5. Quote Originally Posted by kenpoengineer View Post
    Deloads are hard to do in the scheme of things but necessary. Good example you are setting for us "refuse to take a deload week" lifters! Lol
    Hey kenpo, I don't do deloads often but sometimes I like to switch it up a bit. Makes a good justification for 'bodybuilding style' workouts.
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  6. Gym Thu Dec 11 2014


    Morning - 6:30 A.M.
    - fasted cardio, 30 min. bike

    Afternoon - 12:30 P.M.

    5/3/1 Schedule: Week 4, Day 3 - Overhead Press Deload

    Warmup
    - chinups x 8,8,8,8

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 10
    - 65 x 10
    - core lifts
    - 75 x 10
    - 95 x 10
    - 115 x 10
    - extra sets
    - 95 x 10
    - 75 x 10
    - 65 x 10

    Notes: Short workout, no assistance work.
  7. Gym Fri Dec 12 2014


    Deadlift Workout - Deload

    Deadlifts
    - lb x reps
    - conventional
    - 135 x 5
    - 225 x 5
    - sumo
    - 315 x 5
    - add nylon belt
    - 365 x 5
    - 405 x 2,3

    Notes: Short workout.
  8. Gym Mon Dec 15 2014


    5/3/1 Schedule: Week 1, Day 1 - Bench Press

    Warmup
    - chinups x 8,8,8,8

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 205 x 5
    - 240 x 5
    - 270 x 4

    HS High Row + Bench Press (superset)
    - hs high row
    - lb x reps
    - 180 x 12
    - 230 x 12
    - 270 x 12

    - bench press
    - lb x reps
    - 270 x 3
    - 245 x 5
    - 225 x 8

    Notes: Ok workout.

  9. Strong ** pressing man.
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  10. Quote Originally Posted by RegisterJr View Post
    Strong ** pressing man.
    Thanks RJ! Been working on my form, the weight isn't going up too much, but I'm getting a lot less shoulder pain so it's all gravy.
  11. Gym Tue Dec 16 2014


    5/3/1 Schedule: Week 1, Day 2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - add belt
    - 245 x 5
    - 275 x 5
    - 315 x 5
    - extra sets
    - add box
    - 335 x 1
    - 365 x 1
    - 395 x 1

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

    Notes: Good workout. I really like squatting heavy weights, plus, the prettiest girl in the gym was watching and she complimented me as well.

  12. Heck ya!
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  13. Gym Wed Dec 17 2014


    Morning - 6:00 A.M.
    - fasted cardio, 30 min. treadmill

    Afternoon - 12:00 P.M.

    Rest Day Workout

    Farmer's Walk wi/dumbbells, ~50m
    - x lb
    - x 75,75,85,85,95,95

    Hanging Leg Raise + Seated Calf Raise + Hyperextensions (superset)
    - hanging leg raise
    - x reps
    - x 8,8,8

    - seated calf raise
    - lb x reps
    - 90 x 10
    - 115 x 10
    - 140 x 10

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

    Notes: Ok workout. Started running a little on the treadmill, 10 min/30. Old habits die hard I guess.

  14. Pretty awesome cardio/core day man.
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  15. Quote Originally Posted by RegisterJr View Post
    Pretty awesome cardio/core day man.
    Thanks RJ. Getting a bit hard to get up in the morning for cardio, the days are like, 4 hours long here right now.
  16. Gym Thu Dec 18 2014


    5/3/1 Schedule: Week 1, Day 3 - Overhead Press

    Warmup
    - chinups x 8,8,8,8

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - core lifts
    - 125 x 5
    - add belt
    - 145 x 5
    - 165 x 3

    HS Shoulder Press + HS Low Row (superset)
    - hs shoulder press
    - lb x reps
    - 100 x 20
    - 150 x 15
    - 190 x 10

    - hs low row
    - lb x reps
    - 190 x 20
    - 240 x 15
    - 280 x 10

    Notes: Not a great workout. Arms are really sore for some reason, not sure why.
  17. Gym Fri Dec 19 2014


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - conventional
    - 135 x 5
    - 225 x 5
    - sumo
    - 315 x 5
    - add belt
    - 405 x 5,5,5,5,5

    Front Squat
    - lb x reps
    - 95 x 5
    - 135 x 5
    - 185 x 4,2

    Notes: Ok workout.

  18. Quote Originally Posted by compudog View Post
    Thanks RJ. Getting a bit hard to get up in the morning for cardio, the days are like, 4 hours long here right now.
    Where is there?
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  19. Quote Originally Posted by RegisterJr View Post
    Where is there?
    Alberta Canada. Around 50 degrees north. The daylight is actually 7:45 today. Feels like 4 hours though.

  20. 5/3/1 Schedule: Week 2, Day 1 - Bench Press

    Warmup
    - chinups x 8,8,8,8

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 225 x 3
    - 255 x 3
    - 285 x 2

    HS High Row + Bench Press (superset)
    - hs high row
    - lb x reps
    - 190 x 20
    - 230 x 15
    - 280 x 10

    - bench press
    - lb x reps
    - 285 x 2
    - 255 x 5
    - 225 x 10

    Cardio
    - 30 min. treadmill

    Notes: Off work this week so my schedule is kind of ad hoc. Don't fancy getting up at 5 for morning cardio in particular.

  21. Strong benching. I've seen a couple people recently list chin-ups as their bench WU.
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  22. Quote Originally Posted by RegisterJr View Post
    Strong benching. I've seen a couple people recently list chin-ups as their bench WU.
    Thanks RJ. I also do them for a warmup on overhead press days. I think they're a great way to warmup quickly and get the upper body in particular ready to work.
  23. Gym Wed Dec 24 2014


    5/3/1 Schedule: Week 2, Day 2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - add belt
    - 265 x 3
    - 295 x 3
    - 335 x 3
    - extra sets
    - add box
    - 365 x 1,1,1

    Cardio
    - 30 min. bike

    Notes: Good Christmas Eve workout. 365 felt easy, came up like it was on a string.
  24. Gym Mon Dec 29 2014


    Bench Press Workout

    Warmup
    - chinups x 8,8,8,8

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

    Cardio
    - 10 min. treadmill, 20 min. bike

    Notes: Not a great workout. Tried out some new shoes for running on the treadmill, no good though. I guess once you go barefoot there's no going back.
  25. Gym Tue Dec 30 2014


    5/3/1 Schedule: Week 3, Day 2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - add belt
    - 275 x 5
    - 315 x 3
    - 355 x 1
    - extra sets
    - add box
    - 385 x 0
    - 365 x 1
    - 315 x 5
    - 275 x 10

    Cardio
    - 30 min. treadmill

    Notes: Bit rough today for some reason. Didn't think I'd get my 5/3/1 lifts, so wasn't too surprised to miss on 385. Hips started coming up right off the box so I just sat back down and bailed with the safeties.

  26. That volume tho... Lotta heavy lifting.
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  27. Quote Originally Posted by RegisterJr View Post
    That volume tho... Lotta heavy lifting.
    Yo RJ. That's why I like box squats; you can move a *lot* of weight, without killing yourself. Plus I go sumo, which makes it easier since the ROM is shorter.
  28. Gym Wed Dec 31 2014


    Overhead Press Workout

    Warmup
    - chinups x 8,8,8,8

    Overhead Press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5

    Cardio
    - 30 min. bike

    Notes: Short workout, sore arms, had to call it on the OHP.
  29. Gym Fri Jan 02 2014


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - conventional
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - sumo
    - 315 x 5
    - add belt
    - 365 x 3
    - 405 x 2
    - 455 x 1
    - 495 x 1,1,1

    Cardio
    - 30 min. treadmill

    Notes: Good workout.

  30. Slaying that iron. Nice work! Question: I just started doing rack pulls, at what position is the bar in relation to your knee? Just above or middle of the knee? Mine was about 2 inches above the knee.
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