compudog's workout log

Page 6 of 38 First ... 45678 ... Last
  1. Gym Thu Mar 08 2012


    531 Schedule: cycle 5, 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
    - 130 x 3
    - 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
    - 80 x 10
    - 80 x 10
    - 80 x 10
    - 80 x 10
    - 80 x 10

    Chinups + AbCoaster (superset)
    - chinups
    - x reps
    - x 5
    - x 5
    - x 5
    - x 5

    - abCoaster
    - lb x reps
    - 40 x 20
    - 40 x 20
    - 40 x 20
    - 40 x 20
    - 40 x 20


    Notes: Pretty good workout.

  2. Gym Fri Mar 09 2012


    531 Schedule: cycle 5, week 2, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 245 x 3
    - 275 x 3
    - 300 x 8

    RDL + Squat (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


    Notes: Ok workout, took a bit longer than I'd like, busy day at the gym.
    •   
       

  3. Gym Mon Mar 12 2012


    531 Schedule: cycle 5, week 3, day 1

    Warmup
    - chinups x 20

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 185 x 5
    - 210 x 3
    - 235 x 4 <- P.R. + 5 lb

    Bench Press + Seated Cable Row (superset)
    - bench press
    - lb x reps
    - 135 x 10
    - 135 x 10
    - 135 x 10
    - 135 x 10
    - 135 x 10

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

    Shrugs (Hammer Strength Machine)
    - lb x reps
    - 225 x 10
    - 225 x 10


    Notes: Workout got cut short oh well.
  4. Gym Tue Mar 13 2012


    531 Schedule: cycle 5, week 3, day 2

    531 Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - core lifts
    - 255 x 5
    - 295 x 3
    - 325 x 4

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

    Dumbbell Lunges + Slantboard (superset)
    - lunges
    - lb x reps
    - 60 x 10
    - 60 x 10
    - 60 x 10
    - 60 x 10
    - 60 x 10

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


    Notes: Good workout.
  5. Gym Thu Mar 15 2012


    531 Schedule: cycle 5, week 3, day 3

    Warmup
    - chinups x 20

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - core lifts
    - 120 x 5
    - 140 x 3
    - 155 x 4 <- P.R. + 5 lb

    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
    - 80 x 10
    - 80 x 10
    - 80 x 10
    - 80 x 10
    - 80 x 10

    Chinups + AbCoaster (superset)
    - chinups
    - x reps
    - x 5
    - x 5
    - x 5
    - x 5

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


    Notes: Ok workout.
  6. Gym Fri Mar 16 2012


    531 Schedule: cycle 5, week 3, day 4

    531 Box Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 250 x 5
    - 285 x 3
    - 315 x 6

    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
    - 185 x 10
    - 185 x 10
    - 185 x 10


    Notes: Another workout cut short, oh well.
  7. Gym Mon Mar 19 2012


    Warmup
    - chinups x 10

    Bench Press
    - 95 x 5
    - 145 x 5
    - 195 x 5
    - 245 x 3 <- P.R. + 10 lb.
    - 195 x 4
    - 145 x 8

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

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

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

    - dips (bw)
    - x reps
    - x 10
    - x 10
    - x 10


    Notes: Supposed to be a deload day but I had a spotter for the bench + drop set.
  8. Gym Tue Mar 20 2012


    Deadlift
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 3
    - 315 x 2


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


    Notes: Ok workout. Supposed to be a deload week, but I have no patience for it. Life is short, weights are heavy.

  9. You could just deload every other or even every third cycle. I do 3 days a week and I never do a deload, but I'll take a day here and there when I need it.

  10. Quote Originally Posted by Mr.Sinister View Post
    You could just deload every other or even every third cycle. I do 3 days a week and I never do a deload, but I'll take a day here and there when I need it.
    Hi Sinister, thanks for the suggestion, deloading every other cycle sounds like a good idea, I'll probably try that. I've also been thinking about going to a 3 day schedule, it seems kind of inevitable as the workouts get harder but we'll see.
    •   
       

  11. 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.
  12. 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.
  13. 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
  14. 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.
  15. 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.

  16. looks good in here man, hope your enjoying your training

  17. 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!
  18. 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.

  19. 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.

  20. 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.
  21. 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.
  22. 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.
  23. 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.
  24. 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.
  25. 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

  26. 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

  27. 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.
  28. 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.
  29. 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
  30. 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.
  

  
 

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
Log in
Log in