compudog's workout log

Page 5 of 21 First ... 3456710 ... Last
  1. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Thu Mar 23 2012


    Warmup
    - chinups x 20

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

    Barbell Rows + Military Press (superset)
    - rows
    - lb x reps
    - 135 x 10
    - 135 x 10
    - 135 x 10
    - 135 x 10
    - 135 x 10

    - press
    - lb x reps
    - 80 x 10
    - 80 x 10
    - 80 x 10
    - 80 x 10
    - 80 x 10


    Notes: Ok workout.

  2. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Fri Mar 23 2012


    Warmup
    - chinups x 10

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 3
    - 315 x 2
    - 335 x 2 <- P.R. + 20 lb.

    Squats + RDL (superset)
    - squats
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10

    - rdl
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10


    Notes: Ok workout.
  3. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Mon Mar 26 2012


    531 Schedule: cycle 6, week 1, day 1

    Warmup
    - chinups x 20

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 160 x 5
    - 190 x 5
    - 215 x 11

    Dumbbell Bench Press + Seated Cable Row (superset)
    - dumbbell press
    - lb x reps
    - 65 x 10
    - 65 x 10
    - 65 x 10
    - 65 x 10
    - 65 x 10

    - cable row
    - lb x reps
    - 140 x 10
    - 140 x 10
    - 140 x 10
    - 140 x 10
    - 140 x 10

    Dips + Shrugs (superset)
    - shrugs (Hammer Strength)
    - lb x reps
    - 225 x 10
    - 275 x 10
    - 295 x 10
    - 275 x 10
    - 225 x 10

    - dips (BW)
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10
    - x 10


    Notes: Good workout
    •   
       

  4. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Tue Mar 27 2012


    531 Schedule: cycle 6, week 1, day 2

    531 Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - core lifts
    - 230 x 5
    - 265 x 5
    - 300 x 5

    Rack Pulls
    - lb x reps
    - 365 x 1
    - 385 x 1
    - 405 x 1


    Notes: Not the best workout, oh well.
  5. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Thu Mar 29 2012


    531 Schedule: cycle 6, week 1, day 3

    Warmup
    - chinups x 20

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - 65 x 5
    - core lifts
    - 110 x 5
    - 125 x 5
    - 145 x 6

    Barbell Rows + Military Press (superset)
    - barbell rows
    - lb x reps
    - 135 x 10
    - 135 x 10
    - 135 x 10
    - 135 x 10
    - 135 x 10

    - military press
    - lb x reps
    - 85 x 10
    - 85 x 10
    - 85 x 10
    - 85 x 10
    - 85 x 10

    Chinups + Vertical Slantboard (superset)
    - chinups
    - x reps
    - x 5
    - x 5
    - x 5
    - x 5

    - slantboard
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10


    Notes: Good workout.
  6. Professional Member
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,887
    Rep Power
    155088
    Level
    45
    Lv. Percent
    20.71%
    Achievements Activity ProPosting Pro

    looks good in here man, hope your enjoying your training
  7. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Quote Originally Posted by SweetLou321 View Post
    looks good in here man, hope your enjoying your training
    Hey SweetLou, thanks. Yes I am enjoying it, tremendously in fact. The curve seemed a bit steep when I first implemented the changes you suggested, but I'm adapting to the workload now, feels really good. Cheers!
  8. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Fri Mar 30 2012


    531 Schedule: cycle 6, week 1, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 225 x 5
    - 255 x 5
    - 295 x 10

    RDL + Squats (superset)
    - rdl
    - lb x reps
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10

    - squats
    - lb x reps
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10

    Back Raise + Slantboard (superset)
    - back raise
    - x reps
    - x 10
    - x 10
    - x 10

    - slantboard
    - x reps
    - x 10
    - x 10
    - x 10


    Notes: Good workout.
  9. Professional Member
    SweetLou321's Avatar
    Stats
    5'8"  188 lbs.
    Join Date
    Oct 2010
    Posts
    3,887
    Rep Power
    155088
    Level
    45
    Lv. Percent
    20.71%
    Achievements Activity ProPosting Pro

    Quote Originally Posted by compudog View Post
    Hey SweetLou, thanks. Yes I am enjoying it, tremendously in fact. The curve seemed a bit steep when I first implemented the changes you suggested, but I'm adapting to the workload now, feels really good. Cheers!
    Good to hear man, your lifts should increase more steadly with the back/hamstring work. If you can try to get your bb row strength up to match your bench, cant bench big weights if your back cant stay tight and support it. Take care man.
  10. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Quote Originally Posted by SweetLou321 View Post
    Good to hear man, your lifts should increase more steadly with the back/hamstring work. If you can try to get your bb row strength up to match your bench, cant bench big weights if your back cant stay tight and support it. Take care man.
    Thanks for the tip, I'm gonna do it, I want my bench to get over 300, so I have a ways to go.
  11. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Mon Apr 02 2012


    531 Schedule: cycle 6, week 2, day 1

    Warmup
    - chinups x 20

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 185 x 3
    - 205 x 3
    - 225 x 8

    Dumbbell Bench Press + Seated Cable Row (superset)
    - dumbbell bench
    - lb x reps
    - 65 x 10
    - 70 x 10
    - 75 x 10
    - 70 x 10
    - 65 x 8

    - cable row
    - lb x reps
    - 150 x 10
    - 160 x 10
    - 170 x 10
    - 160 x 10
    - 150 x 10

    Dips + Shrugs (superset)
    - dips (BW)
    - x reps
    - x 10
    - x 10
    - x 10

    - shrugs (Hammer Strength)
    - lb x reps
    - 225 x 10
    - 225 x 10
    - 225 x 10


    Notes: Ok workout.
  12. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Tue Apr 03 2012


    531 Schedule: cycle 6, week 2, day 2

    531 Deadlift
    - lb x reps
    - warmup
    - 135 x 10
    - 185 x 5
    - core lifts
    - 225 x 3
    - 275 x 3
    - 315 x 5 + 1

    Rack Pull
    - lb x reps
    - 365 x 1
    - 405 x 3

    Dumbbell Lunges + Slantboard (superset)
    - lunges
    - lb x reps
    - 30 x 10
    - 35 x 10
    - 40 x 10
    - 35 x 10
    - 30 x 10

    - slantboard
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10
    - x 10


    Notes: Good workout.
  13. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Thu Apr 05 2012


    531 Schedule: cycle 6, week 2, day 3

    Warmup
    - chinups x 20

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - core lifts
    - 120 x 3
    - 135 x 3
    - 150 x 6

    Barbell Rows + Military Press (superset)
    - barbell rows
    - lb x reps
    - 135 x 10
    - 155 x 10
    - 175 x 10
    - 155 x 10
    - 135 x 10

    - military press
    - lb x reps
    - 80 x 10
    - 85 x 10
    - 90 x 10
    - 85 x 10
    - 80 x 10

    Pullups + Vertical Slantboard (superset)
    - pullups
    - x reps
    - x 5
    - x 5
    - x 5
    - x 5
    - x 5

    - slantboard
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10
    - x 10


    Notes: Good workout, day off so had a bit more time.
  14. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Fri Apr 06 2012


    531 Schedule: cycle 6, week 2, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 225 x 3
    - 275 x 3
    - 315 x 6

    Squats + RDL (superset)
    - squats
    - lb x reps
    - 185 x 10
    - 205 x 10
    - 225 x 10
    - 205 x 10
    - 185 x 10

    - rdl
    - lb x reps
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10


    Notes: It's a holiday here so very busy at the gym. Good workout, performance anxiety aside.
  15. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Mon Apr 09 2012


    531 Schedule: cycle 6, week 3, day 1

    Warmup
    - chinups x 20

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 190 x 5
    - 215 x 3
    - 240 x 5

    Dumbbell Press + Seated Cable Row (superset)
    - dumbbell press
    - lb x reps
    - 65 x 10
    - 70 x 10
    - 75 x 10
    - 70 x 10
    - 65 x 10

    - cable row
    - lb x reps
    - 150 x 10
    - 160 x 10
    - 170 x 10
    - 160 x 10
    - 150 x 10

    Shrugs + Dips (superset)
    - shrugs (Hammer Strength Machine)
    - lb x reps
    - 245 x 10
    - 245 x 10
    - 245 x 10
    - 245 x 10
    - 245 x 10

    - dips (BW)
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10
    - x 10


    Notes: Good workout
  16. Senior Member
    murk01's Avatar
    Join Date
    Mar 2012
    Posts
    2,229
    Rep Power
    683048
    Level
    46
    Lv. Percent
    36.27%
    Achievements Activity ProPosting Pro

    Comp. Good work! Been following for a short while. Pretty high volume routine. U must spend almost hours. Hows the gains. I think I'm about just start copying ur wrkout
    GAME ON! MOVAH FUKAZ!
    http://anabolicminds.com/forum/supplement-reviews-logs/231867-man-sports-gameday.html#post4047619
  17. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Quote Originally Posted by murk01 View Post
    Comp. Good work! Been following for a short while. Pretty high volume routine. U must spend almost hours. Hows the gains. I think I'm about just start copying ur wrkout
    Hi murk, thanks for your kind words. My workouts go pretty quick, usually about 50 minutes. I'm stuck doing them over my lunch hour so I'm on a clock. I found that supersetting really helps to get through the sets quickly.

    I'm currently doing the 531 program, if you're interested I highly recommend the book, it's great, also there are a few other logs of 531 on AM. SweetLou in particular helped me get my routine cleaned up.

    The gains are great. The way 531 works is by adding weight every cycle, so even if the amount added isn't huge a person keeps moving ahead.
  18. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Tue Apr 10 2012


    531 Schedule: cycle 6, week 3, day 2

    531 Deadlift
    - lb x reps
    - warmup
    - 135 x 10
    - 225 x 5
    - core lifts
    - 265 x 5
    - 300 x 3
    - 335 x 2 + 1

    Rack Pull
    - lb x reps
    - 365 x 1
    - 405 x 1
    - 425 x 0


    Notes: Ok workout.
  19. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Thu Apr 12 2012


    531 Schedule: cycle 6, week 3, day 3

    Warmup
    - chinups x 20

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - core lifts
    - 125 x 5
    - 145 x 3
    - 160 x 4 <-- P.R. + 5 lb.

    Barbell Rows + Military Press (superset)
    - barbell rows
    - lb x reps
    - 135 x 10
    - 155 x 10
    - 185 x 10
    - 155 x 10
    - 135 x 10

    - military press
    - lb x reps
    - 85 x 10
    - 90 x 10
    - 95 x 10
    - 90 x 10
    - 85 x 10

    Pullups + Vertical Slantboard (superset)
    - pullups
    - x reps
    - x 5
    - x 5
    - x 5
    - x 5

    - slantboard
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10


    Notes: Pretty good workout
  20. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Fri Apr 13 2012


    531 Schedule: cycle 6, week 3, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 10
    - 135 x 5
    - core lifts
    - 255 x 5
    - 290 x 3
    - 325 x 5

    RDL + Squats (superset)
    - rdl
    - lb x reps
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10

    - squats
    - lb x reps
    - 185 x 10
    - 205 x 10
    - 225 x 10
    - 205 x 10
    - 185 x 10


    Notes: Ok workout. Deload next week.
  21. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Mon Apr 16 2012


    531 Schedule: cycle 6, week 4, day 1

    Warmup
    - chinups x 10

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 100 x 5
    - 125 x 5
    - 150 x 5

    Dumbbell Press + Seated Cable Row (superset)
    - dumbbell press
    - lb x reps
    - 45 x 10
    - 45 x 10
    - 45 x 10

    - cable row
    - lb x reps
    - 130 x 10
    - 130 x 10
    - 130 x 10


    Notes: Good workout. Finished with a farmer's walk with 100 lb dumbbells.
  22. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Tue Apr 17 2012


    531 Schedule: cycle 6, week 4, day 2

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


    Notes: Short workout.
  23. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Thu Apr 19 2012


    531 Schedule: cycle 6, week 4, day 3

    Warmup
    - chinups x 10

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 65 x 5
    - 85 x 5
    - 105 x 5

    Military Press + Barbell Rows (superset)
    - military press
    - lb x reps
    - 75 x 10
    - 75 x 10
    - 75 x 10

    - barbell rows
    - lb x reps
    - 135 x 10
    - 135 x 10
    - 135 x 10

    Pullups + Slantboard (superset)
    - pullups
    - x reps
    - x 5
    - x 5
    - x 5

    - slantboard
    - x reps
    - x 15
    - x 15
    - x 15


    Notes: Ok workout. 30 min.
  24. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Fri Apr 20 2012


    531 Schedule: cycle 6, week 4, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 135 x 5
    - 185 x 5
    - 225 x 5

    Squats + RDL (superset)
    - squats
    - lb x reps
    - 135 x 5
    - 135 x 5
    - 135 x 5

    - rdl
    - lb x reps
    - 135 x 5
    - 135 x 5
    - 135 x 5

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


    Notes: Ok workout, deload finished.
  25. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Mon Apr 23 2012


    531 Schedule: cycle 7, week 1, day 1

    Warmup
    - chinups x 20

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 175 x 5
    - 195 x 5
    - 225 x 8

    Dumbbell Bench Press + Seated Cable Row (superset)
    - dumbbell press
    - lb x reps
    - 70 x 10
    - 75 x 10
    - 80 x 7
    - 75 x 10
    - 70 x 8

    - cable row
    - lb x reps
    - 160 x 10
    - 170 x 10
    - 180 x 10
    - 170 x 10
    - 160 x 10

    Dips + Shrugs (superset)
    - dips (BW)
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10

    - shrugs (Hammer Strength Machine)
    - lb x reps
    - 245 x 10
    - 245 x 10
    - 245 x 10
    - 245 x 10


    Notes: Pretty good workout.
  26. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Tue Apr 24 2012


    531 Schedule: cycle 7, week 1, day 2

    531 Deadlift
    - lb x reps
    - warmup
    - 135 x 10
    - core lifts
    - 235 x 5
    - 275 x 5
    - 315 x 5

    Hip Thrust + Dumbbell Lunges (superset)
    - hip thrust
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 315 x 5
    - 275 x 5
    - 225 x 5

    - dumbbell lunges
    - lb x reps
    - 45 x 10
    - 50 x 10
    - 55 x 10
    - 50 x 10
    - 45 x 10

    Back Raise + Slantboard
    - back raise
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10

    - slantboard
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10


    Notes: Ok workout.
  27. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Thu Apr 26 2012


    531 Schedule: cycle 7, week 1, day 3

    Warmup
    - chinups x 20

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 115 x 5
    - 130 x 5
    - 145 x 5 + 3 (push press)

    Barbell Rows + Military Press (superset)
    - barbell rows
    - lb x reps
    - 155 x 10
    - 185 x 10
    - 205 x 8
    - 185 x 10
    - 155 x 10

    - military press
    - lb x reps
    - 90 x 10
    - 95 x 10
    - 100 x 10
    - 95 x 10
    - 90 x 10

    Pullups + Ab Coaster
    - ab coaster
    - lb x reps
    - 40 x 20
    - 40 x 20
    - 40 x 20
    - 40 x 20

    - pullups
    - x reps
    - x 5
    - x 5
    - x 5
    - x 5


    Notes: Pretty good workout.
  28. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Fri Apr 27 2012


    531 Schedule: cycle 7, week 1, day 4

    531 Box Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 230 x 5
    - 265 x 5
    - 300 x 10

    RDL + Squats (superset)
    - rdl
    - lb x reps
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10

    - squat
    - lb x reps
    - 185 x 10
    - 205 x 10
    - 225 x 10
    - 205 x 10
    - 185 x 10


    Notes: Ok workout.
  29. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Mon Apr 30 2012


    531 Schedule: cycle 7, week 2, day 1\

    Warmup
    - chinups x 20

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 185 x 3
    - 205 x 3
    - 235 x 8

    Seated Cable Row + Dumbbell Bench Press (superset)
    - cable row
    - lb x reps
    - 180 x 10
    - 190 x 10
    - 200 x 10
    - 190 x 10
    - 180 x 10

    - dumbbell press
    - lb x reps
    - 70 x 10
    - 75 x 10
    - 85 x 10
    - 75 x 10
    - 70 x 10

    Dips + Cable Crunches (superset)
    - cable crunches
    - x reps
    - x 10
    - x 10
    - x 10

    - dips
    - x reps
    - x 10
    - x 10
    - x 10


    Notes: Good workout
  30. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym May 01 2012


    531 Schedule: cycle 7, week 2, day 2

    531 Deadlift
    - lb x reps
    - warmup
    - 135 x 10
    - core lifts
    - 255 x 3
    - 295 x 3
    - 325 x 6

    Hip Thrust + Dumbbell Lunges (superset)
    - hip thrust
    - lb x reps
    - 225 x 10
    - 275 x 8
    - 315 x 5
    - 275 x 8

    - dumbbell lunges
    - lb x reps
    - 45 x 10
    - 50 x 10
    - 55 x 10
    - 50 x 10


    Notes: Ok workout.
  31. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Thu May 03 2012


    531 Schedule: cycle 7, week 2, day 3

    Warmup
    - chinups x 20

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - core lifts
    - 115 x 3
    - 135 x 3
    - 155 x 5

    Barbell Rows + Military Press (superset)
    - barbell rows
    - lb x reps
    - 155 x 10
    - 185 x 10
    - 205 x 8
    - 185 x 10
    - 155 x 10

    - military press
    - lb x reps
    - 90 x 10
    - 95 x 10
    - 100 x 10
    - 95 x 10
    - 90 x 10

    Pullups + Slantboard (superset)
    - pullups
    - x reps
    - x 5
    - x 5
    - x 5
    - x 5

    - slantboard
    - x reps
    - x 15
    - x 15
    - x 10
    - x 10


    Notes: Ok workout.
  32. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Fri may 04 2012


    531 Schedule: cycle 7, week 2, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 245 x 3
    - 285 x 3
    - 315 x 8

    Squats + RDL (superset)
    - rdl
    - lb x reps
    - 185 x 10
    - 185 x 10
    - 185 x 10

    - squats
    - lb x reps
    - 185 x 10
    - 205 x 10
    - 225 x 10


    Notes: Short workout, but good.
  33. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Tue May 08 2012


    531 Schedule: cycle 7, week 3, day 2

    531 Deadlift
    - lb x reps
    - warmup
    - 135 x 10
    - 225 x 5
    - core lifts
    - 275 x 5
    - 315 x 3
    - 345 x 3 <- P.R. + 10 lb

    Hip Thrust + Dumbbell Lunge (superset)
    - hip thrust
    - lb x reps
    - 225 x 8
    - 275 x 8
    - 315 x 6
    - 315 x 5

    - dumbbell lunge
    - lb x reps
    - 50 x 10
    - 55 x 10
    - 60 x 10
    - 60 x 10


    Notes: Wasn't hitting my form on the DL like yesterday on the bench, but it was still effective.
  34. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Thu May 10 2012


    531 Schedule: cycle 7, week 3, day 3

    Warmup
    - chinups x 20

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - core lifts
    - 135 x 5
    - 145 x 3
    - 165 x 3

    Barbell Rows + Military Press (superset)
    - barbell rows
    - lb x reps
    - 155 x 10
    - 185 x 10
    - 205 x 8
    - 225 x 4

    - military press
    - lb x reps
    - 90 x 10
    - 95 x 10
    - 100 x 10
    - 105 x 10

    Cable Crunches + Pullups (superset)
    - cable crunches
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10

    - pulllups
    - x reps
    - x 5
    - x 5
    - x 5
    - x 5

    Notes: Ok workout.
  35. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Fri May 11 2012


    531 Schedule: cycle 7, week 3, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 10
    - 135 x 5
    - 225 x 5
    - core lifts
    - 265 x 5
    - 305 x 3
    - 335 x 5

    RDL + Squats (superset)
    - rdl
    - lb x reps
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10

    - squats
    - lb x reps
    - 185 x 10
    - 205 x 10
    - 225 x 10
    - 245 x 10


    Notes: Pretty good workout. Too much talking. Deload next week, looking forward.
  36. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Mon May 14 2012


    531 Schedule: cycle 7, week 4, day 1

    Warmup
    - chinups x 20

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 10
    - working sets
    - 115 x 5
    - 135 x 5
    - 155 x 5

    Dumbbell Bench Press + Seated Cable Row (superset)
    - dumbbell press
    - lb x reps
    - 50 x 10
    - 60 x 10
    - 70 x 10

    - cable row
    - lb x reps
    - 130 x 10
    - 140 x 10
    - 150 x 10

    Dips + Cable Crunches (superset)
    - dips (BW)
    - x reps
    - x 10
    - x 10
    - x 10

    - cable crunches
    - x reps
    - x 10
    - x 10
    - x 10


    Notes: Nice easy deload day.
  37. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Wed May 16 2012


    531 Schedule: cycle 7, week 4, day 2

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

    Hip Thrust + Dumbbell Lunges (superset)
    - hip thrust
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5

    - dumbbell lunges
    - lb x reps
    - 25 x 10
    - 30 x 10
    - 35 x 10

    Hyperextensions + Ab Coaster
    - hypers
    - x reps
    - x 10
    - x 10
    - x 10

    - ab coaster
    - lb x reps
    - 40 x 20
    - 40 x 20
    - 40 x 20


    Notes: Ok workout
  38. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Mon May 21 2012


    531 Schedule: cycle 8, week 1, day 1

    531 Deadlift
    - lb x reps
    - warmup
    - 135 x 10
    - core lifts
    - 225 x 5
    - 275 x 5
    - 315 x 7

    Rack Pulls
    - lb x reps
    - 295 x 1
    - 365 x 1
    - 425 x 2

    Leg Press
    - lb x reps
    - 180 x 10
    - 270 x 10
    - 360 x 10
    - 450 x 10

    Dumbbell Lunges
    - lb x reps
    - 45 x 10
    - 55 x 10
    - 65 x 10
    - 65 x 10


    Notes: Holiday here, was working out in a different town with my son.
  39. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Tue May 22 2012


    531 Schedule: cycle 8, week 1, day 2

    Warmup
    - chinups x 20

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 185 x 5
    - 205 x 5
    - 225 x 10

    Dumbbell Bench Press + Seated Cable Row (superset)
    - dumbbell press
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 6
    - 95 x 5

    - cable row
    - lb x reps
    - 180 x 10
    - 190 x 10
    - 200 x 10
    - 210 x 10

    Dips + Shrugs (superset)
    - dips (BW)
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10

    - shrugs (Hammer Strength machine)
    - lb x reps
    - 225 x 10
    - 225 x 10
    - 225 x 10
    - 225 x 10


    Notes: Really good workout.
  40. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    1,130
    Rep Power
    73600
    Level
    28
    Lv. Percent
    54.08%
    Achievements Posting Pro

    Gym Thu May 24 2012


    531 Schedule: cycle 8, week 1, day 3

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 225 x 5
    - 275 x 5
    - 315 x 10

    RDL + Squats (superset)
    - rdl
    - lb x reps
    - 185 x 10
    - 185 x 10
    - 185 x 10
    - 185 x 10

    - squats
    - lb x reps
    - 185 x 10
    - 205 x 10
    - 225 x 10
    - 245 x 10


    Notes: Good workout.
  

  
 

Similar Forum Threads

  1. Replies: 0
    Last Post: 04-19-2010, 07:17 PM
  2. Failure workout vs Countdown workout.. question?
    By Obsidi8n in forum Training Forum
    Replies: 1
    Last Post: 08-01-2009, 06:50 PM
  3. Replies: 9
    Last Post: 06-24-2008, 07:40 AM
  4. Replies: 7
    Last Post: 07-14-2007, 12:52 PM
  5. Replies: 7
    Last Post: 04-26-2004, 03:13 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in