compudog's workout log

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  1. 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.

  2. 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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  3. 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.
  4. 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
  5. 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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  6. 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.

  7. 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.
  8. 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.
  9. 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.
  10. 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.
  11. 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.
  12. 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.
  13. 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.
  14. 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.
  15. 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.
  16. 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.
  17. 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.
  18. 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.
  19. 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.
  20. 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.
  21. Gym Mon Feb 06 2012


    531 Schedule: cycle 4, week 2, day 1

    Warmup
    - 5 min. jogging treadmill

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 3
    - 200 x 3
    - 220 x 9
    - 220 x 5
    - 205 x 5
    - 185 x 5
    - 155 x 5
    - 135 x 5

    Dips (BW)
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10
    - x 10

    Barbell Shrugs
    - lb x reps
    - 225 x 6
    - 225 x 6
    - 225 x 6
    - 225 x 6
    - 225 x 6


    Notes: First time doing barbell shrugs. Had a spot on the bench @ 220, wouldn't have got that many reps otherwise, maybe 7 or 8.
  22. Gym Tue Feb 07 2012


    531 Schedule: cycle 4, week 2, day 2

    Warmup
    - 5 min. jogging treadmill

    Deadlift
    - lb x reps
    - 135 x 5
    - 230 x 3
    - 265 x 3
    - 300 x 10
    - 300 x 5
    - 275 x 5
    - 225 x 5


    Notes: Short workout.
  23. Gym Wed Feb 08 2012


    Cardio Day:

    - 20 min. treadmill, 3.0-5.8 m.p.h., 0-15% incline, Cal = 240

    - 20 min. stationary bike, Cal = 220

    Total Cal = 460


    Notes: Kind of a lame workout, feeling a little trashed.
  24. Gym Thu Feb 09 2012


    531 Schedule: cycle 4, week 2, day 3

    Warmup
    - 5 min. walking treadmill

    Press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 85 x 5
    - 110 x 3
    - 125 x 3
    - 140 x 8

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

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

    Slantboard
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10
    - x 10


    Notes: Ok workout. Barbell rows, military press, & situps were a superset.
  25. Gym Fri Feb 10 2012


    531 Schedule: cycle 1, week 2, day 4

    Warmup
    - 5 min. jogging treadmill.

    Box Squat
    - lb x reps
    - 45 x 3
    - 135 x 3
    - 185 x 3
    - 225 x 3
    - 260 x 3
    - 290 x 9
    - 275 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

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


    Notes: Ok workout. The leg press & RDL's were a superset.
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