compudog's workout log

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  1. 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.

  2. 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.
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  3. 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.
  4. 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.
  5. 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.
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  6. 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.
  7. 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.
  8. 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.
  9. 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
  10. 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.
  11. 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.
  12. 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.
  13. 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.
  14. 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.
  15. 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.
  16. 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.
  17. 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
  18. 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.
  19. 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.
  20. 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.
  21. Gym Fri May 25 2012


    531 Schedule: cycle 8, week 1, day 4

    Warmup
    - chinups x 20

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 115 x 5
    - 135 x 5
    - 150 x 5

    Seated Dumbbell Military Press + Barbell Rows (superset)
    - dumbbell press
    - lb x reps
    - 30 x 10
    - 35 x 10
    - 40 x 10
    - 45 x 10

    - barbell rows
    - lb x reps
    - 155 x 10
    - 185 x 10
    - 205 x 8
    - 225 x 5

    Hyperextensions + Pullups (superset)
    - hypers
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10

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


    Notes: Ok workout. Going to 3 days/week schedule, starting next week.
  22. Gym Mon May 28 2012


    531 Schedule: cycle 8, week 2, day 1

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

    Rack Pulls
    - lb x reps
    - 385 x 1
    - 425 x 2
    - 405 x 0
    - 315 x 5


    Notes: Ok workout.
  23. Gym Tue May 29 2012


    531 Schedule: cycle 8, week 2, day 2

    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 9

    Dumbbell Bench Press + Seated Cable Row (superset)
    - dumbbell press
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 10
    - 95 x 9

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

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

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

    - Ab Coaster
    - lb x reps
    - 40 x 20
    - 40 x 20
    - 40 x 20
    - 40 x 20


    Notes: Off work for moving this week, at the gym before breakfast, surprisingly that works really well.
  24. Gym Wed May 30 2012


    531 Schedule; cycle 8, week 2, day 3

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - 275 x 3
    - 295 x 3
    - 335 x 3
    - bonus lift
    - 365 x 2


    Notes: Short workout, schedule is messed up this week but didn't want to skip. Probably off till next Monday now.
  25. Gym Wed Jun 06 2012


    531 Schedule: cycle 8, week 2, day 4

    Warmup
    - chinups x 22

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

    Seated Dumbbell Military Press + Barbell Rows (superset)
    - military press
    - lb x reps
    - 45 x 10
    - 50 x 10
    - 55 x 10

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


    Notes: Abbreviated workout, had the flu, still a bit trashed from that.
  26. Gym Fri Jun 08 2012


    531 Schedule: cycle 8, week 4, day 1

    Warmup
    - chinups x 20

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 195 x 5
    - 225 x 3
    - 255 x 4

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

    - dumbbell press
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 10

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

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


    Notes: Good workout. Still a bit slow but picking up speed now.
  27. Gym Mon Jun 11 2012


    531 Schedule: cycle 8, week 3, day 2

    531 Deadlift
    - lb x reps
    - warmup
    - 135 x 10
    - core lifts
    - 275 x 5
    - 315 x 3
    - 355 x 4 <- P.R.

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

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


    Notes: Good workout.
  28. Gym Wed Jun 13 2012


    531 Schedule: cycle 8, 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
    - 155 x 3
    - 175 x 3 <- P.R.

    Barbell Rows + Seated Dumbbell Military Press (superset)
    - barbell rows
    - lb x reps
    - 155 x 10
    - 185 x 10
    - 205 x 8
    - 225 x 5

    - seated dumbbell press
    - lb x reps
    - 45 x 10
    - 50 x 10
    - 55 x 10
    - 60 x 10

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

    - hyperextensions
    - x reps
    - x 10
    - x 10
    - x 10
    - x 10


    Notes: Good workout. Actually forgot my warmup, had to superset the chins with the ohp, oh well that's what I get for being in a hurry/running late.
  29. Gym Fri Jun 15 2012


    531 Schedule: cycle 8, week 3, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - 275 x 5
    - 315 x 3
    - 365 x 1
    - bonus lift
    - 405 x 1 <- P.R.

    RDLs + 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. Deload next week.
  30. Gym Mon Jun 18 2012


    531 Schedule: cycle 8, week 4, day 1

    Warmup
    - chinups x 20

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 135 x 5
    - 185 x 5
    - 225 x 3
    - bonus lifts
    - 245 x 1
    - 275 x 1 <-- P.R.

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

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

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

    - dips (BW)
    - x reps
    - x 10
    - x 10
    - x 20


    Notes: Good workout. Supposed to be a deload but I've been thinking about trying the 275 bench for a while now, today was the day I guess.
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