compudog's workout log

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  1. 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.

  2. 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.
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  3. Gym Wed Dec 07 2011


    Cardio Day


    - 20 min. stairmaster, Cal = 250


    - 20 min. stationary bike, Cal ~ 200


    Total Cal = 450


    Notes: Ok workout.
  4. 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.
  5. 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.
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  6. 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.
  7. 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.
  8. 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.
  9. 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.
  10. 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.
  11. 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.
  12. 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.
  13. 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.
  14. 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.
  15. 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.
  16. 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.
  17. 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.
  18. 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.
  19. 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.
  20. 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.
  21. 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.
  22. 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.
  23. 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.
  24. 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.
  25. 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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