compudog's workout log

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  1. Gym Tue Sep 02 2014


    531 Schedule: M1,W3,D1 - Bench Press

    Warmup
    - chinups x 7,7,7,7

    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 2
    - extra set
    - 225 x 8

    Seated Cable Row + Dumbbell Bench Press (superset)
    - cable row
    - lb x reps
    - 230 x 10
    - 240 x 10
    - 260 x 10

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

    Notes: Good workout.

  2. Gym Wed Sep 03 2014


    531 Schedule: M1,W3,D2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - add belt
    - 275 x 5
    - add box
    - 315 x 3
    - 350 x 2

    Notes: Short workout, pretty good though, hit my targets so I like that.
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  3. Gym Thu Sep 04 2014


    531 Schedule: M1,W3,D3 - Overhead Press

    Warmup
    - chinups x 7,7,7,7

    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 0
    - extra sets
    - 155 x 5
    - 135 x 10

    Dumbbell Rows + Single Arm Dumbbell Overhead Press
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

    - single arm dumbbell OHP
    - lb x reps
    - 45 x 10
    - 50 x 10
    - 55 x 10

    Notes: Not a great workout, wasn't happy about missing my OHP max, but oh well.
  4. Gym Fri Sep 05 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
    - add belt
    - 405 x 5
    - 455 x 3
    - 515 x 1

    Notes: Good workout. Short week due to the Labour Day holiday but I still managed to get all my heavy lifting in so it's all good.
  5. Gym Mon Sep 08 2014


    531 Schedule: M1,W4,D1 - Bench Press Deload

    Warmup
    - chinups x 7,7,7,7

    Bench Press
    - lb x reps
    - 45 x 5
    - 95 x 10
    - 135 x 10

    Bench Press + HS High Row (superset)
    - bench press
    - lb x reps
    - 185 x 10,10,10,10,10,10
    - 155 x 10,10,10,10

    - hs high row
    - lb x reps
    - 180 x 10,10,10,10,10,10,10,10,10,10

    Notes: Kind of a different workout, got the idea from a bodybuilder guy I was spotting for a couple weeks ago. Mad pump.
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  6. Gym Tue Sep 09 2014


    531 Schedule: M1,W4,D2 - Squat Deload

    Squats
    - lb x reps
    - 45 x 10
    - 95 x 10
    - 135 x 10
    - 185 x 10
    - 225 x 10,10

    Romanian Deadlift + Leg Press + Dumbbell Curls (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

    - dumbbell curls
    - lb x reps
    - 35 x 10
    - 35 x 10
    - 40 x 10


    Notes: Actually a pretty tough workout. Had to do some dumbbell curls, the peer pressure has ground me down.
  7. Gym Wed Sep 10 2014


    Rest Day Workout

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

    Hanging Leg Raise + Hyperextensions + Standing Calf Raise (superset)
    - hanging leg raise
    - x reps
    - x 7,7,7

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

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

    Notes: Pretty good workout.
  8. Gym Thu Sep 11 2014


    531 Schedule: M1,W4,D3 - Overhead Press Deload

    Warmup
    - chinups x 7,7,7,7

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

    Overhead Press + Landmine Rows (superset)
    - overhead press
    - lb x reps
    - 115 x 10,10,10,10,10,10

    - landmine rows
    - lb x reps
    - 180 x 10,10,10,10,10,10

    Notes: Ok workout.
  9. Gym Fri Sep 12 2014


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - conventional
    - l35 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - sumo
    - 315 x 5
    - 365 x 5
    - 405 x 5,5,5,5,5

    Notes: Ok workout. No assistance work, too slow getting the deads done.
  10. Gym Mon Sep 15 2014


    531 Schedule: Week 1, Day 1 - Bench Press

    Warmup
    - chinups x 7,7,7,7

    Bench Press
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 205 x 5
    - 235 x 5
    - 265 x 5

    Seated Cable Row + Dumbbell Bench Press (superset)
    - seated cable row
    - lb x reps
    - 230 x 10
    - 240 x 10
    - 260 x 10

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

    Notes: Good workout.
  11. Gym Tue Sep 16 2014


    Squat Workout

    Squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - add belt
    - 275 x 5
    - 315 x 2
    - 275 x 5
    - 225 x 5

    Romanian Deadlift
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 315 x 5

    Notes: Tough workout.
  12. Gym Wed Sep 17 2014


    Rest Day Workout

    Farmer's Walk wi/dumbbells, ~50m
    - x lb
    - x 70,70,80,80,95,95

    Hanging Leg Raise + Hyperextensions + Standing Calf Raise (superset)
    - hanging leg raise
    - x reps
    - x 7,7,7

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

    - standing calf raise
    - lb x reps
    - 165 x 10,10,10

    Notes: Pretty good workout.
  13. Gym Thu Sep 18 2014


    531 Schedule: Week 1, Day 3 - Overhead Press

    Warmup
    - chinups x 7,7,7,7

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - core lifts
    - 115 x 5
    - 135 x 5
    - 155 x 6

    Dumbbell Rows + Single Arm Dumbbell Overhead Press (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

    - single arm dumbbell press
    - lb x reps
    - 50 x 10
    - 55 x 10
    - 60 x 10

    Notes: Ok workout.
  14. Gym Mon Sep 22 2014


    531 Schedule: Week 2, Day 1 - Bench Press

    Warmup
    - chinups x 7,7,7,7

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 225 x 3
    - 250 x 3
    - 280 x 3

    Seated Cable Row + Dumbbell Bench Press (superset)
    - cable row
    - lb x reps
    - 230 x 10
    - 240 x 10
    - 260 x 10

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

    Notes: Ok workout.


    Climbed EEOR (East End Of Rundle) with my awesome sister Jen on Saturday. Here is a pic, courtesy of a very nice young lady named Emily.

    Name:  meandjen-small.jpg
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  15. Gym Tue Sep 23 2014


    Squat Workout

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

    Romanian Deadlifts + 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: Pretty good workout.
  16. Gym Wed Sep 24 2014


    Rest Day Workout

    Farmer's Walk wi/dumbbells, ~50m
    - x lb
    - x 70,70,80,80,95,95

    Hanging Leg Raise + Dumbbell Curls + Hyperextensions + Standing Calf Raise (superset)
    - hanging leg raise
    - x reps
    - x 7,7,7,7

    - dumbbell curls
    - lb x reps
    - 30 x 10,10,10,10

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

    - standing calf raise
    - lb x reps
    - 165 x 10,10,10,10

    Notes: Ok workout
  17. Gym Thu Sep 25 2014


    531 Schedule: Week 2, Day 3 - Overhead Press

    Warmup
    - chinups x 7,7,7,7

    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
    - extra sets
    - 155 x 5
    - 135 x 5

    Dumbbell Row + Single Arm Dumbbell Overhead Press (superset)
    - dumbbell row
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 10

    - dumbbell OHP
    - lb x reps
    - 50 x 10
    - 55 x 10
    - 65 x 8

    Notes: Good workout.
  18. Gym Fri Sep 26 2014


    Morning - 5:30 A.M.
    - Fasted Cardio - 30 min bike

    Afternoon - 12:00 P.M.

    531 Schedule: Week 2, Day 4 - Deadlifts

    Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - core lifts
    - 315 x 3
    - 365 x 3
    - 405 x 3
    - extra sets
    - 365 x 3
    - 315 x 5,1

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

    Notes: Good workout. Haven't pulled off the floor for a while, it actually went better than I thought it was going to.
  19. Gym Mon Sep 28 2014


    531 Schedule: Week 3, Day 1 - Bench Press

    Warmup
    - chinups x 7,7,7,7

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 235 x 5
    - 265 x 3
    - 295 x 0

    Seated Cable Row + Dumbbell Bench Press (superset)
    - cable row
    - lb x reps
    - 240 x 10
    - 250 x 10
    - 260 x 10

    - dumbbell bench
    - lb x reps
    - 75 x 10
    - 85 x 10
    - 95 x 12

    Notes: Ok workout. Missed my 295 lift because my spotter took it, prematurely & without asking I might add, new guy, oh well that's how it goes.
  20. Gym Tue Sep 30 2014


    531 Schedule: Week 3, Day 2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - add belt
    - 275 x 5
    - add box
    - 315 x 3
    - 355 x 2

    Romanian Deadlift + Leg Extensions + Leg Press (superset)
    - romanian deadlift
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 315 x 5

    - leg extensions
    - lb x reps
    - 80 x 10
    - 150 x 10
    - 170 x 10

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

    Notes: Good workout.
  21. Gym Wed Oct 01 2014


    Rest Day Workout

    Farmer's Walk wi/dumbbells, ~50m
    - x lb
    - x 70,70,85,85,95,95

    Hanging Leg Raise + Standing Calf Raise + Hyperextensions + Dumbbell Curls (superset)
    - hanging leg raise
    - x reps
    - x 7,7,7,7

    - standing calf raise
    - lb x reps
    - 180 x 10,10,10,10

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

    - dumbbell curls
    - lb x reps
    - 30 x 10,10,10,10

    Notes: Pretty good workout.
  22. Gym Thu Oct 02 2014


    Morning: 5:45 A.M.
    - fasted cardio, 30 min bike

    Afternoon: 12:10 P.M.

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

    Warmup
    - chinups x 7,7,7,7

    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 3
    - extra sets
    - 155 x 5
    - 135 x 5

    Dumbbell Row + Single Arm Dumbbell Overhead Press
    - dumbbell row
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 10

    - dumbbell overhead press
    - lb x reps
    - 45 x 10
    - 55 x 10
    - 60 x 8

    Notes: Good workout. My ipod decided to play all the right music.
  23. Gym Fri Oct 03 2014


    Morning: 5:45 A.M.
    - fasted cardio, 30 min bike

    Afternoon: 12:10 P.M.

    Deadlift Workout

    Deadlifts
    - lb x reps
    - conventional
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - sumo
    - 315 x 5
    - add belt
    - 365 x 2
    - 405 x 1
    - 435 x 2
    - 405 x 3
    - 365 x 5
    - 315 x 5

    Notes: PR @ 435. No assistance work, too many deadlifts, ran out of time.
  24. Gym Mon Oct 06 2014


    Bench Press Workout - Deload

    Warmup
    - chinups x 7,7,7,7

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

    Bench Press + HS Low Row (superset)
    - bench press
    - lb x reps
    - 225 x 5,5,5,5,5

    - hs low row
    - lb x reps
    - 280 x 10,10,10,10,10

    Notes: Ok workout.
  25. Gym Tue Oct 07 2014


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

    Afternoon - 12:00 P.M.

    Squat Workout - Deload

    Squats (A2G)
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5,5,5,5,5

    Notes: Nice easy squat day.
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