compudog's workout log

[compudog]

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.

[compudog]

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.

[compudog]

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.

[compudog]

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

[compudog]

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.

[Mr.Sinister]

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.

[compudog]

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.

[compudog]

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.

[compudog]

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.

[compudog]

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.

[compudog]

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.

[compudog]

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.

[compudog]

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.

[compudog]

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.

[compudog]

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.

[compudog]

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.

[compudog]

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.

[compudog]

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.

[compudog]

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.

[compudog]

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.