compudog's workout log

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  1. Gym Thu Nov 17 2011


    531 Schedule: cycle 1, week 2, day 3

    Warmup
    - 5 min. stair master

    Press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 85 x 5
    - 100 x 3
    - 115 x 3
    - 130 x 6

    Upright Row + Military Press + Hyperextensions
    - lb x reps (x2)
    - 70 x 10
    - 75 x 10
    - 10 hypers
    - 80 x 10
    - 10 hypers
    - 75 x 10
    - 10 hypers
    - 70 x 10


    Notes: Ok workout.

  2. Gym Fri Nov 18 2011


    531 Schedule: cycle 1, week 2, day 4

    Warmup
    - 5 min. jogging treadmill

    Box Squats + Slantboard (+10 lb behind my head)
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 205 x 3
    - 235 x 3
    - 265 x 10
    - 185 x 10
    - 185 x 10
    - 10 situps
    - 185 x 10
    - 10 situps
    - 185 x 10
    - 10 situps
    - 185 x 10


    Notes: Good workout.
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  3. Gym Sat Nov 19 2011


    Cardio day

    - 20 min treadmill, 5.5 - 3.0 mph, 0-15% incline. Cal = 260

    - 20 min stairmaster, Cal = 240

    - 20 min stationary bike, Cal = 190

    Total Cal = 690

    Notes: Ok workout.
  4. Gym Mon Nov 21 2011


    531 Schedule: cycle 1, week 3, day 1

    Warmup
    - 5 min. walking treadmill

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 175 x 5
    - 195 x 3
    - 220 x 6
    - 135 x 10

    Dips (bodyweight) + Slantboard (+10 lb)
    - exc. x reps
    - dips x 10
    - situps x 10
    - dips x 10
    - situps x 10
    - dips x 10
    - situps x 10
    - dips x 10
    - dips x 10


    Notes: Good workout.
  5. Gym Tue Nov 22 2011


    531 Schedule: cycle 1, week 3, day 2

    Warmup
    - 5 min. jogging treadmill

    Deadlift
    - lb x reps
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 205 x 5
    - 230 x 5
    - 260 x 3
    - 290 x 11

    Pullups + Ab Coaster (+40 lb)
    - exc. x reps
    - pu x 5
    - pu x 5
    - ac x 20
    - pu x 5
    - pu x 5
    - ac x 20
    - pu x 5
    - pu x 5
    - ac x 20


    Notes: Ok workout. Had a little trouble with the lockout on my last rep @ 290.
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  6. Gym Thu Nov 24 2011


    Warmup
    - 5 min. walking treadmill

    Press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 85 x 5
    - 110 x 5
    - 125 x 3
    - 135 x 7

    Upright Rows + Military Press + Slantboard (+10 lb)
    - lb x reps (x2)
    - 75 x 10
    - 80 x 10
    - 10 situps
    - 85 x 10
    - 10 situps
    - 80 x 10
    - 10 situps
    - 75 x 10


    Notes: Good workout.
  7. Gym Fri Nov 25 2011


    531 Schedule: cycle 1, week 3, day 4

    Warmup
    - 5 min. stationary bike

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 205 x 5
    - 220 x 5
    - 250 x 3
    - 280 x 8

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

    Hack Squat Machine + Vertical Slantboard
    - lb x reps
    - 90 x 10
    - 10 situps
    - 180 x 10
    - 10 situps
    - 270 x 10
    - 10 situps
    - 180 x 10
    - 10 situps
    - 90 x 10


    Notes: Really good workout. Went a bit over for time but oh well. Next week is deload.
  8. Gym Mon Nov 28 2011


    531 Schedule: cycle 1, week 4, day 1

    Warmup
    - 5 min. walking treadmill

    Bench Press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 85 x 5
    - 95 x 5
    - 115 x 5
    - 140 x 5

    Dumbbell Press + Slantboard
    - lb x reps
    - 50 x 10
    - 10 situps
    - 50 x 10
    - 10 situps
    - 50 x 10
    - 10 situps
    - 50 x 10
    - 10 situps
    - 50 x 10
    - 10 situps

    + Cardio
    - 10 min. stationary bike


    Notes: Pretty good workout.

  9. You'll like 5/3/1. Makes life simple. A suggestion would be to get some micro-loads. Smaller jumps has really helped me with always moving forward. Also I always look to PR by Wendler's formula. It's great to keep you moving forward without setting all your eggs on the specific rep maxes. Rep here and there adds up this way. Looks good, good luck.

  10. Quote Originally Posted by Mr.Sinister View Post
    You'll like 5/3/1. Makes life simple. A suggestion would be to get some micro-loads. Smaller jumps has really helped me with always moving forward. Also I always look to PR by Wendler's formula. It's great to keep you moving forward without setting all your eggs on the specific rep maxes. Rep here and there adds up this way. Looks good, good luck.
    Hey thanks. I'm liking it so far but I have to admit I find the deload a bit strange. Too used to going to the max all the time I guess.
  11. Gym Tue Nov 29 2011


    531 Schedule: cycle 1, week 4, day 2

    Warmup - 5 min. walking treadmill

    Deadlift
    - lb x reps
    - 135 x 5
    - 135 x 5
    - 135 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5


    Notes: Ok workout. Had to bail early, no assistance work today.
  12. Gym Wed Nov 30 2011


    Cardio Day

    - 20 min. treadmill, 3.0 mph, 15% incline. Cal = 260

    - 20 min. elliptical trainer, Cal = 300

    Total Cal = 560


    Notes: Ok workout.
  13. Gym Thu Dec 01 2011


    531 Schedule: cycle 1, week 4, day 3

    Warmup
    - 5 min. stairmaster

    Press
    - lb x reps
    - 45 x 5
    - 55 x 5
    - 65 x 5
    - 75 x 5
    - 85 x 5
    - 95 x 5

    Upright Rows + Military Press + Slantboard
    - lb x reps
    - 60 x 10
    - 10 situps
    - 60 x 10
    - 10 situps
    - 60 x 10
    - 10 situps
    - 60 x 10
    - 10 situps
    - 60 x 10
    - 10 situps


    Notes: Ok workout.
  14. Gym Fri Dec 02 2011


    531 Schedule: cycle 1, week 4, day 4

    Warmup
    - 5 min. stationary bike

    Box Squat
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 135 x 5
    - 135 x 5
    - 135 x 5
    - 155 x 5
    - 175 x 5

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

    RDL
    - lb x reps
    - 135 x 6
    - 135 x 6
    - 135 x 6
    - 135 x 6
    - 135 x 6

    Hack Squat Machine + Ab Coaster (+20 lb)
    - lb x reps
    - 90 x 10
    - ac x 10
    - 180 x 10
    - ac x 10
    - 270 x 10
    - ac x 10
    - 180 x 10
    - ac x 10
    - 90 x 10
    - ac x 10


    Notes: Good workout. A bit more volume than usual but I was feeling impatient with the deload.
  15. Gym Sat Dec 03 2011


    Cardio Day

    - 20 min. stationary bike. Cal ~ 200

    - 20 min. walking treadmill, 3.0 mph, 15% incline, Cal = 275

    Total Cal 475


    Notes: Ok workout.
  16. Gym Mon Dec 05 2011


    531 Schedule: cycle 2, week 1, day 1

    Warmup
    - 5 min. stationary bike

    Bench Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5
    - 150 x 5
    - 175 x 5
    - 200 x 10

    Dips (BW) + Slantboard (+10 lb)
    - exc. x reps
    - dips x 10
    - situps x 10
    - dips x 10
    - situps x 10
    - dips x 10
    - situps x 10
    - dips x 10
    - situps x 10
    - dips x 10
    - situps x 10

    Standing Calf Raise
    - lb x reps
    - 135 x 10
    - 135 x 10
    - 135 x 10


    Notes: Ok workout.
  17. Gym Tue Dec 06 2011


    531 Schedule: cycle 2, week 1, day 2

    Warmup
    - 5 min. walking treadmill

    Deadlift
    - lb x reps
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 205 x 5
    - 235 x 5
    - 265 x 14

    Pull-ups + Vertical Slantboard
    - exc. x reps
    - pu x 5
    - pu x 5
    - su x 10
    - pu x 5
    - pu x 5
    - su x 10
    - pu x 5
    - pu x 5
    - su x 10
    - pu x 5
    - pu x 5
    - su x 10
    - pu x 5


    Notes: Good workout.
  18. Gym Wed Dec 07 2011


    Cardio Day


    - 20 min. stairmaster, Cal = 250


    - 20 min. stationary bike, Cal ~ 200


    Total Cal = 450


    Notes: Ok workout.
  19. Gym Thu Dec 08 2011


    531 Schedule: cycle 2, week 1, day 3

    Warmup
    - 5 min. walking treadmill

    Press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 85 x 5
    - 95 x 5
    - 110 x 5
    - 125 x 10

    Military Press + Bent Over Rows + Slantboard (+10 lb)
    - lb x reps (x2)
    - 80 x 10
    - 10 situps
    - 80 x 10
    - 10 situps
    - 80 x 10
    - 10 situps
    - 80 x 10
    - 10 situps
    - 80 x 10
    - 10 situps


    Notes: Good workout.
  20. Gym Fri Dec 09 2011


    531 Schedule: cycle 2, week 1, day 4

    Warmup
    - 5 min. walking treadmill

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 195 x 5
    - 225 x 5
    - 255 x 11

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

    Hack Squat Machine
    - lb x reps
    - 90 x 10
    - 180 x 10
    - 270 x 10
    - 180 x 10
    - 90 x 10

    Standing Calf Raise + Ab Coaster (+20 lb)
    - lb x reps
    - 150 x 10
    - ac x 20
    - 150 x 10
    - ac x 20
    - 150 x 10
    - ac x 20
    - 150 x 10
    - ac x 20
    - 150 x 10
    - ac x 20


    Notes: Ok workout.
  21. Gym Mon Dec 12 2011


    531 Schedule: cycle 2, week 2, day 1

    Warmup
    - 5 min. stationary bike

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 165 x 3
    - 185 x 3
    - 210 x 7


    Notes: Sick today, short workout.
  22. Gym Tue Dec 13 2011


    531 Schedule: cycle 2, week 2, day 2

    Warmup
    - 5 min. jogging treadmill

    Deadlift
    - lb x reps
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 220 x 3
    - 250 x 3
    - 280 x 10
    - 275 x 5
    - 245 x 5
    - 225 x 5
    - 135 x 5


    Notes: Ok workout.
  23. Gym Thu Dec 15 2011


    531 Schedule: cycle 2, week 2, day 3

    Warmup
    - 5 min. walking treadmill

    Press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 85 x 5
    - 105 x 3
    - 120 x 3
    - 135 x 9

    Upright Rows + Military Press + Slantboard
    - lb x reps (x2)
    - 70 x 10
    - 10 situps
    - 75 x 10
    - 10 situps
    - 80 x 10
    - 10 situps
    - 75 x 10
    - 10 situps
    - 70 x 10
    - 10 situps


    Notes: Good workout.
  24. Gym Fri Dec 16 2011


    531 Schedule: cycle 2, week 2, day 4

    Warmup
    - 5 min. stationary bike

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 210 x 3
    - 240 x 3
    - 270 x 10
    - 265 x 5
    - 245 x 5
    - 225 x 5
    - 225 x 5
    - 225 x 5


    Notes: Good workout. Got more reps out of the 270 than I thought I would.
  25. Gym Mon Dec 19 2011


    531 Schedule: cycle 2, week 3, day 1

    Warmup
    - 5 min. elliptical trainer

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 175 x 5
    - 200 x 3
    - 220 x 6

    Dips (BW) + Slantboard
    - exc. x reps
    - dips x 10
    - situps x 10
    - dips x 10
    - situps x 10
    - dips x 10
    - situps x 10
    - dips x 10
    - situps x 10
    - dips x 10
    - situps x 10


    Notes: OK workout.
  26. Gym Tue Dec 20 2011


    531 Schedule: cycle 2, week 3, day 2

    Warmup
    - 5 min. walking treadmill

    Deadlift
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 235 x 5
    - 265 x 3
    - 295 x 9
    - 275 x 5
    - 245 x 5
    - 225 x 5
    - 135 x 5


    Notes: Good workout.
  27. Gym Thu Dec 22 2011


    531 Schedule: cycle 2, week 3, day 3

    Warmup
    - 5 min. walking treadmill

    Press
    - lb x reps
    - 50 x 5
    - 70 x 5
    - 90 x 5
    - 110 x 5
    - 125 x 3
    - 140 x 6
    - 135 x 5
    - 115 x 5
    - 95 x 5
    - 85 x 5
    - 65 x 5
    - 45 x 5

    Military Press (barbell) + Slantboard
    - lb x reps
    - 75 x 10
    - 10 situps
    - 75 x 10
    - 10 situps
    - 75 x 10
    - 10 situps
    - 75 x 10
    - 10 situps
    - 75 x 10
    - 10 situps


    Notes: Ok workout.
  28. Gym Fri Dec 23 2011


    531 Schedule: cycle 2, week 3, day 4

    Warmup
    - 5 min. stationary bike

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 255 x 3
    - 285 x 7
    - 275 x 5
    - 265 x 5
    - 245 x 5
    - 225 x 5
    - 225 x 5

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

    Standing Calf Raise
    - lb x reps
    - 135 x 20
    - 135 x 20
    - 135 x 20


    Notes: Ok workout.
  29. Gym Tue Dec 27 2011


    521 Schedule: cycle 2, week 4, days 1 & 2

    Warmup
    - 5 min. walking treadmill

    Deadlift
    - lb x reps
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 205 x 5
    - 225 x 5
    - 205 x 5
    - 185 x 5
    - 155 x 5
    - 135 x 5

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

    Dips (BW) + Pullups
    - exc x reps
    - dips x 5
    - pullups x 5
    - dips x 5
    - pullups x 5
    - dips x 5
    - pullups x 5
    - dips x 5
    - pullups x 5
    - dips x 5
    - pullups x 5
    - dips x 5
    - pullups x 5
    - dips x 5
    - pullups x 5
    - dips x 5
    - pullups x 5


    Notes: I combined days 1 & 2 of my deload week, missed a day due to the Christmas gym hours.
  30. Gym Wed Dec 28 2011


    Cardio Day

    - 20 min. walking treadmill, 3.0 m.p.h., 15% incline, Cal = 265

    - 20 min. stairmaster, cardio setting, Cal = 235

    Total Cal = 500


    Notes: Ok workout. First day using the Vibram 5 fingers, I like them so far.
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