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compudog's workout log

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  1. compudog's Avatar
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    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.

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    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.
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    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.
    •   
       

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    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.
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    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.
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    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.
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    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.
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    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.
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    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.
  10. compudog's Avatar
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    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.
  11. compudog's Avatar
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    Gym Thu Dec 29 2011


    531 Schedule: cycle 2, week 4, day 3

    Warmup
    - 5 min. stationary bike

    Press
    - lb x reps
    - 70 x 5
    - 80 x 5
    - 90 x 5

    Military Press + Slantboard
    - lb x reps
    - 70 x 10
    - 12 situps
    - 75 x 10
    - 12 situps
    - 80 x 10
    - 12 situps
    - 75 x 10
    - 12 situps
    - 70 x 10
    - 12 situps

    Barbell Rows
    - lb x reps
    - 110 x 10
    - 115 x 10
    - 120 x 10
    - 115 x 10
    - 110 x 10

    Bonus Cardio
    - Elliptical Trainer 10 min
    - Jogging treadmill 5 min (testing out the vibram "shoes")


    Notes: Ok workout.
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    Gym Fri Dec 30 2011


    531 Schedule: cycle 2, week 4, day 4

    Warmup
    - 5 min. walking treadmill

    Box Squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 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

    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 10
    - 155 x 10
    - 185 x 10
    - 155 x 10
    - 135 x 10

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


    Notes: Ok workout, 55 min.
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    Gym Sat Dec 31 2011


    Cardio Day

    - 20 min. treadmill, 3.0-6.0 mph, 0-15% incline, Cal = 260

    - 25 min. stationary bike, Cal = 265

    Total Cal = 525


    Notes: Ok workout.
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    Gym Mon Jan 02 2012


    531 Schedule: cycle 3, week 1, day 1

    Warmup
    - 5 min. walking treadmill

    Bench Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5
    - 155 x 5
    - 180 x 5
    - 200 x 11
    - 195 x 5
    - 185 x 5
    - 155 x 5
    - 135 x 5

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


    Notes: Good workout.
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    Gym Tue Jan 03 2011


    531 Schedule: cycle 3, week 1, day 2

    Warmup
    - 5 min. jogging treadmill

    Deadlift
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 210 x 5
    - 240 x 5
    - 275 x 10

    Pull-ups + Hyperextensions
    - exc. x reps
    - pull-ups x 5
    - pull-ups x 5
    - hypers x 10
    - pull-ups x 5
    - pull-ups x 5
    - hypers x 10
    - pull-ups x 5
    - pull-ups x 5
    - hypers x 10
    - pull-ups x 5
    - pull-ups x 5
    - hypers x 10
    - pull-ups x 5
    - pull-ups x 5
    - hypers x 10


    Notes: Ok workout.
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    Gym Wed Jan 04 2012


    Cardio Day:

    - 20 min. walking treadmill, 3.0 mph, 15% incline, Cal = 265

    - 15 min. stairmaster, cal = 180

    Total Cal = 445


    Notes: Ok workout, bit short but oh well.
  17. compudog's Avatar
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    Gym Thu Jan 05 2012


    531 Schedule: cycle 3, week 1, day 3

    Warmup
    - 5 min. walking treadmill

    Press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 85 x 5
    - 100 x 5
    - 115 x 5
    - 130 x 10

    Barbell Rows
    - lb x reps
    - 110 x 10
    - 115 x 10
    - 120 x 10
    - 115 x 10
    - 110 x 10

    Military Press + Slantboard
    - lb x reps
    - 75 x 10
    - 10 situps
    - 80 x 10
    - 10 situps
    - 85 x 10
    - 10 situps
    - 80 x 10
    - 10 situps
    - 75 x 10
    - 10 situps


    Notes: Good workout.
  18. compudog's Avatar
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    Gym Fri Jan 06 2012


    531 Schedule: cycle 3, week 1, day 4

    Warmup
    - 5 min. stationary bike

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 205 x 5
    - 235 x 5
    - 265 x 10

    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 5
    - 155 x 5
    - 185 x 5
    - 155 x 5
    - 135 x 5


    Notes: Ok workout, not as strong as I would have liked on the squats, not enough food I guess, oh well at least my Christmas flab is starting to fade.
  19. compudog's Avatar
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    Gym Mon Jan 09 2012


    531 Schedule: cycle 3, week 2, day 1

    Warmup
    - 5 min. jogging treadmill

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 165 x 3
    - 190 x 3
    - 215 x 8
    - 205 x 8
    - 185 x 5
    - 155 x 5
    - 135 x 15

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


    Notes: Pretty good workout.
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    Gym Tue Jan 10 2011


    531 Schedule: cycle 3, week 2, day 2

    Warmup
    - 5 min. walking treadmill

    Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 3
    - 260 x 3
    - 290 x 9

    Pull-ups + Vertical Slantboard
    - exc. x reps
    - 5 x pull-ups
    - 5 x pull-ups
    - 10 x situps
    - 5 x pull-ups
    - 5 x pull-ups
    - 10 x situps
    - 5 x pull-ups
    - 5 x pull-ups
    - 10 x situps
    - 5 x pull-ups
    - 5 x pull-ups
    - 10 x situps
    - 5 x pull-ups
    - 5 x pull-ups
    - 10 x situps


    Notes: Pretty good workout. P.R. for hook grip on deadlifts @ 260, prev. 245.
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    Gym Wed Jan 11 2012


    Cardio Day:

    - Treadmill 20 min, 3.0 - 5.5 mph, 0-15% incline, Cal = 280

    - Stationary bike 20 min, Cal = 240

    Total Cal = 520


    Notes: Reasonable cardio workout.
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    Gym Thu Jan 12 2012


    531 Schedule: cycle 3, week 2, day 3

    Warmup
    - 5 min. elliptical trainer

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

    Barbell Rows
    - lb x reps
    - 115 x 10
    - 120 x 10
    - 125 x 10
    - 120 x 10
    - 115 x 10

    Military Press + Slantboard
    - lb x reps
    - 80 x 10
    - 10 situps
    - 85 x 10
    - 10 situps
    - 95 x 10
    - 10 situps
    - 85 x 10
    - 10 situps
    - 80 x 10
    - 10 situps


    Notes: Good workout.
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    Gym Fri Jan 13 2012


    531 Schedule: cycle 3, week 2, day 4

    Warmup
    - 5 min. walking treadmill

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

    Leg Press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10
    - 690 x 10
    - 780 x 10
    - 870 x 10

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


    Notes: Ok workout.
  24. compudog's Avatar
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    Gym Mon Jan 16 2012


    531 Schedule: cycle 3, week 3, day 1

    Warmup
    - 5 min. jogging treadmill

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 180 x 5
    - 200 x 3
    - 225 x 6
    - 205 x 5
    - 185 x 5
    - 155 x 5
    - 135 x 15

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


    Notes: Good workout
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    Gym Tue Jan 17 2012


    531 Schedule: cycle 3, week 3, day 2

    Warmup
    - 5 min. stationary bike

    Deadlift
    - lb x reps
    - 135 x 5
    - 240 x 5
    - 275 x 3
    - 305 x 6
    - 295 x 5
    - 275 x 5

    Pull-ups + Slantboard
    - reps x exc.
    - 5 x pull-ups
    - 5 x pull-ups
    - 10 x situps
    - 5 x pull-ups
    - 5 x pull-ups
    - 10 x situps
    - 5 x pull-ups
    - 5 x pull-ups
    - 10 x situps


    Notes: Ok workout. PR for hook grip @ 275, prev. 260.
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    Keep working that hook grip. I am to the point where I'm using it on the top set of DL and my back hasn't stopped thanking me for it.
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    Quote Originally Posted by Mr.Sinister View Post
    Keep working that hook grip. I am to the point where I'm using it on the top set of DL and my back hasn't stopped thanking me for it.
    That sounds promising. I've been working on my grip just because, but I've also recently added RDLs and barbell rows to strengthen my lumbar, seems to be working.
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    Gym Thu Jan 19 2012


    531 Schedule: cycle 3, week 3, day 3

    Warmup
    - no warmup today

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

    Military Press
    - lb x reps
    - 90 x 10
    - 95 x 10
    - 100 x 10

    Barbell Row
    - lb x reps
    - 120 x 10
    - 125 x 10
    - 130 x 10


    Notes: Very short workout today, oh well that's how it goes on occasion.
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    Gym Fri Jan 20 2012


    531 Schedule: cycle 3, week 3, day 4

    Warmup
    - 5 min. jogging treadmill

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 230 x 5
    - 265 x 3
    - 295 x 6
    - 275 x 5
    - 255 x 5
    - 245 x 5
    - 225 x 5


    Notes: Another short workout.
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    Gym Sat Jan 21 12


    Cardio Day

    - 15 min. treadmill; 3.0 - 5.8 m.p.h., 0-15% incline. Cal = 210

    - 15 min. stationary bike; Cal = 180

    Total Cal = 390


    Notes: Another short workout. Oh well, had to get the daughter in for her climbing lesson. Did a lap myself, too.
  31. compudog's Avatar
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    Gym Mon Jan 23 12


    531 Schedule: cycle 3, week 4, day 1

    Warmup
    - 5 min. jogging treadmill

    Bench Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 120 x 5
    - 145 x 5

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

    Bonus Cardio
    - 15 min. treadmill; 3.0-5.5 m.p.h., 0-15% incline, Cal = 200


    Notes: My third deload week. This time I've decided to actually deload & take up the slack time with extra cardio, which honestly, I can use.
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    Gym Tue Jan 24 2012


    531 Schedule: cycle 3, week 4, day 2

    Warmup
    - 5 min. stationary bike

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

    Pullups + Vertical Slantboard
    - reps x exc.
    - 5 x pullups
    - 5 x pullups
    - 10 x situps
    - 5 x pullups
    - 5 x pullups
    - 10 x situps
    - 5 x pullups
    - 5 x pullups
    - 10 x situps
    - 5 x pullups
    - 5 x pullups
    - 10 x situps
    - 5 x pullups
    - 5 x pullups
    - 10 x situps

    Bonus Cardio
    - 10 min. stairmaster


    Notes: Good workout.
  33. compudog's Avatar
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    Gym Thu Jan 26 2012


    531 Schedule: cycle 3, week 4, day 3

    Warmup
    - 5 min. jogging treadmill

    Press
    - lb x reps
    - 60 x 5
    - 75 x 5
    - 90 x 5

    Barbell Rows
    - lb x reps
    - 120 x 10
    - 120 x 10
    - 120 x 10

    Bonus Cardio
    - 10 min. stationary bike.


    Notes: Ez workout, much yakking.
  34. compudog's Avatar
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    Gym Fri Jan 27 2012


    531 Schedule: cycle 3, week 4, day 4

    Warmup
    - 5 min. elliptical trainer

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 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

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


    Notes: Good workout, depth on the hack squats is coming along nicely.
  35. compudog's Avatar
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    5'9"  200 lbs.
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    Apr 2011
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    47
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    Gym Sat Jan 28 2012


    Cardio Day

    - 20 min. treadmill, 3.0-6.0 m.p.h., 0-15% incline, Cal = 300

    - 20 min. stationary bike, Cal ~ 200

    Total Cal ~ 500


    Notes: Great cardio workout. Decided to go before breakfast, worked out well.
  36. compudog's Avatar
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    Gym Mon Jan 30 2012


    531 Schedule: cycle 4, week 1, day 1

    Warmup
    - 5 min. walking treadmill

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 160 x 5
    - 180 x 5
    - 205 x 11
    - 200 x 5
    - 185 x 5
    - 155 x 5
    - 135 x 13

    Dips + Slantboard
    - reps x exc.
    - 10 x dips (+25 lb)
    - 10 x situps
    - 10 x dips (+25 lb)
    - 10 x situps
    - 10 x dips
    - 10 x situps
    - 10 x dips
    - 10 x situps
    - 10 x dips
    - 10 x situps


    Notes: Good workout.
  37. compudog's Avatar
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    47
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    Gym Tue Jan 31 2012


    531 Schedule: cycle 4, week 1, day 2

    Warmup
    - 5 min. jogging treadmill

    Deadlift
    - lb x reps
    - 135 x 5
    - 220 x 5
    - 250 x 5
    - 285 x 12
    - 275 x 5
    - 225 x 5

    Hammer Strength Iso-Lateral Low Row
    - lb x reps
    - 90 x 10
    - 180 x 10
    - 270 x 10
    - 180 x 10
    - 90 x 10

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


    Notes: Good workout.
  38. compudog's Avatar
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    Apr 2011
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    47
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    Gym Wed Feb 01 2012


    Cardio Day

    - 20 min. treadmill, 3.0-5.0 m.p.h., 7.0-15% incline, Cal = 275

    - 20 min. stationary bike, Cal = 220

    Total Cal = 495


    Notes: Ok workout.
  39. compudog's Avatar
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    5'9"  200 lbs.
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    Gym Thu Feb 02 2012


    531 Schedule: cycle 4, week 1, day 3

    Warmup
    - 5 min. jogging treadmill

    Press
    - lb x reps
    - 45 x 5
    - 85 x 5
    - 105 x 5
    - 120 x 5
    - 135 x 10

    Military Press
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

    Barbell Rows
    - lb x reps
    - 120 x 10
    - 125 x 10
    - 130 x 10


    Notes: Ok workout.
  40. compudog's Avatar
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    Gym Fri Feb 03 2012


    531 Schedule: cycle 4, week 1, day 4

    Warmup
    - 5 min. walking treadmill

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 250 x 5
    - 275 x 11
    - 275 x 5
    - 255 x 5
    - 235 x 5
    - 225 x 5

    RDL
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 225 x 5


    Notes: Pretty good workout.
  

  
 

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