compudog's workout log
 10262012, 03:25 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Fri Oct 26 2012
531 Schedule: cycle 12, week 3, day 1
Warmup
 chinups x 5,5,5,5
531 Bench Press
 lb x reps
 warmup
 45 x 5
 135 x 5
 core lifts
 210 x 5
 240 x 3
 270 x 3
Floor Press + Seated Cable Row (superset)
 floor press
 lb x reps
 135 x 10
 185 x 10
 225 x 10
 cable row
 lb x reps
 210 x 10
 220 x 10
 230 x 10
Dips + Hyperextensions (superset)
 dips (BW)
 x reps
 x 10,10,10
 hypers
 x reps
 x 10,10,10
Notes: Really good workout. Quite happy with my bench today, also liking the floor press.  10292012, 03:38 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Mon Oct 29 2012
Deadlift workout
Sumo Deadlift
 lb x reps
 135 x 5
 225 x 5
 315 x 5
 335 x 3
Rack Pulls
 lb x reps
 365 x 3
 405 x 3
 425 x 3
 445 x 3
Front Squats + Cable Crunches (superset)
 front squats
 lb x reps
 65 x 5
 95 x 5
 115 x 5
 135 x 5
 cable crunches
 lb x reps
 80 x 15
 80 x 15
 80 x 15
 90 x 15
Notes: Pretty good workout. Was working on my form on the rack pulls, felt somewhat better than last time.  10312012, 03:18 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Oct 31 2012
531 Schedule: cycle 12, week 3, day 3
Warmup
 chinups x 5,5,5,5
531 Overhead Press
 lb x reps
 warmup
 45 x 5
 core lifts
 120 x 5
 140 x 3
 155 x 3
Dumbbell Rows + Overhead Press (superset)
 dumbbell rows
 lb x reps
 85 x 10
 85 x 10
 85 x 10
 overhead press
 lb x reps
 105 x 10
 110 x 10
 115 x 10
Ab Coaster + Chinups (superset)
 ab coaster (40 lb)
 x reps
 x 20,20,20
 chinups
 x reps
 x 5,5,5
Notes: Good workout. 
 11022012, 03:31 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Nov 02 2012
531 Schedule: cycle 12, week 3, day 4
531 Box Squat
 lb x reps
 warmup
 45 x 5
 135 x 5
 225 x 5
 core lifts
 295 x 5
 345 x 3
 385 x 2
Squats
 lb x reps
 155 x 10
 185 x 10
 225 x 10
Slantboard + Good Mornings (superset)
 slantboard
 x reps
 x 20
 x 20
 x 20
 good mornings
 lb x reps
 95 x 10
 115 x 10
 135 x 10
Notes: Good workout. Deload next week. Since I'm only lifting 3 days a week now I'm going to do an abbreviated deload by combining days.  11042012, 12:10 AM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Sat Nov 03 2012
Warmup
 chinups x 5,5,5,5
Bench Press
 lb x reps
 45 x 5
 135 x 5
 185 x 5
 225 x 10
Sumo Deadlift
 lb x reps
 135 x 5
 225 x 5
 315 x 3
 335 x 1
 365 x 1
Front Squats + Slantboard (superset)
 front squats
 lb x reps
 45 x 5
 95 x 5
 115 x 5
 135 x 5
 slantboard
 x reps
 x 15,15,15,15
Floor Press + Dumbbell Rows (superset)
 floor press
 lb x reps
 135 x 10
 185 x 10
 225 x 10
 245 x 4
 dumbbell rows
 lb x reps
 80 x 10
 80 x 10
 80 x 10
 80 x 10
Notes: Went to the gym to go climbing with my kids but the climbing wall was closed, so I ended up lifting weights while they went swimming.  11052012, 03:16 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Mon Nov 05 2012
531 Schedule: cycle 13, week 1, day 1
Warmup
 chinups x 5,5,5,5
531 Bench Press
 lb x reps
 warmup
 45 x 5
 135 x 5
 core lifts
 185 x 5
 215 x 5
 245 x 8
Floor Press + Seated Cable Row (superset)
 floor press
 lb x reps
 135 x 10
 225 x 5
 245 x 5
 cable row
 lb x reps
 210 x 10
 220 x 10
 230 x 10
Dips + Cable Crunches (superset)
 dips
 x reps
 x 10
 x 10
 x 10
 cable crunches
 lb x reps
 90 x 10
 90 x 10
 90 x 10
Notes: Pretty good workout, arms are still a bit destroyed from my unscheduled workout Sat. but oh well, I figured, might as well get on with it.  11072012, 03:26 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Wed Nov 07 2012
Deadlift Workout
 Sumo Deadlift
 lb x reps
 135 x 5
 225 x 5
 315 x 3
 Rack Pulls
 365 x 3
 405 x 3
 425 x 1
 455 x 3
Front Squats + Slantboard (superset)
 front squats
 lb x reps
 95 x 6
 115 x 5
 135 x 5
 slantboard
 x reps
 x 15,15,15
Notes: Ok workout. Pulls were hard today for some reason, oh well, it was either go for 405 off the floor or 455 in the rack, decided to go for the rack. Was only going to go for a single, 3 reps was a bonus so I must have made the right choice.  11092012, 03:22 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Fri Nov 09 2012
531 Schedule: cycle 13, week 1, day 3
Warmup
 chinups x 5,5,5,5
531 Overhead Press
 lb x reps
 warmup
 45 x 5
 core lifts
 110 x 5
 125 x 5
 145 x 6
Machine Rows + Overhead Press (superset)
 rows (Hammer Strength Low)
 lb x reps
 190 x 10
 280 x 10
 370 x 10
 overhead press
 lb x reps
 105 x 10
 110 x 10
 115 x 10
Hyperextensions + Chinups (superset)
 hypers
 x reps
 x 10,10,10,10
 chinups
 x reps
 x 5,5,5,5
Notes: Ok workout. 3 day weekend coming up, back in the gym next Tuesday.  11122012, 10:42 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Mon Nov 12 2012
531 Schedule: cycle 13, week 1, day 4
531 Box Squat
 lb x reps
 warmup
 45 x 5
 135 x 5
 225 x 5
 core lifts
 290 x 5
 320 x 5
 360 x 6
Squats + Good Mornings (superset)
 squats
 lb x reps
 135 x 10
 225 x 5
 275 x 3
 315 x 3
 good mornings
 lb x reps
 95 x 10
 135 x 5
 155 x 5
 185 x 5
Notes: Ok workout. Bit short due to the holiday. Squats @ 315 was new, not great depth but it didn't feel extremely heavy, I was just bagged. Good mornings @ 185 was also new, not too hard.  11142012, 03:27 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Wed Nov 14 2012
531 Schedule: cycle 13, week 2, day 1
Warmup
 chinups x 5,5,5,5
531 Bench Press
 lb x reps
warmup
 45 x 5
 135 x 5
 core lifts
 210 x 3
 230 x 3
 260 x 5
Seated Cable Row + Floor Press (superset)
 cable row
 lb x reps
 210 x 10
 220 x 10
 230 x 10
 floor press
 lb x reps
 185 x 5
 225 x 5
 245 x 5
Slantboard + Dips (superset)
 slantboard
 x reps
 x 15,15,15
 dips (BW)
 x reps
 x 10,10,10
Notes: Pretty good workout.  11162012, 03:25 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Fri Nov 16 2012
Deadlift Workout
Sumo Deadlift
 lb x reps
 135 x 5
 225 x 5
 315 x 3
 365 x 1
 405 x 0
Rack Pulls
 lb x reps
 405 x 3
 425 x 1
 455 x 3
 425 x 3
 405 x 3
Cable Crunches + Front Squats (superset)
 cable crunches
 lb x reps
 80 x 15
 80 x 15
 80 x 15
 front squats
 lb x reps
 95 x 5
 115 x 5
 135 x 5
Notes: Not the greatest workout, wasn't too happy about missing 405 off the floor, oh well next time I'll try 385 instead. Depth is getting a lot better with the front squats, pretty much of a A2G squat now.  11192012, 02:15 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Mon Nov 19 2012
531 Schedule: cycle 13, week 2, day 3
Warmup
 chinups x 5,5,5,5
531 Overhead Press
 lb x reps
 warmup
 45 x 5
 core lifts
 125 x 5
 145 x 3
 165 x 1,1
Dumbbell Rows + Overhead Press (superset)
 dumbbell rows
 lb x reps
 85 x 10
 85 x 10
 85 x 10
 overhead press
 lb x reps
 105 x 10
 110 x 10
 115 x 10
Chinups + AbCoaster (superset)
 chinups
 x reps
 x 5,5,5,5
 abcoaster (+40 lb)
 x reps
 x 20,20,20,20
Notes: Didn't look at my schedule before I went, thought I was on week 3, got the weights wrong too, close though.  11212012, 03:38 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Wed Nov 21 2012
531 Schedule: cycle 13, week 2, day 4
531 Box Squats
 lb x reps
 warmup
 45 x 5
 135 x 5
 225 x 5
 core lifts
 315 x 3
 340 x 3
 370 x 4
Squats + RDLs (superset)
 squats
 lb x reps
 135 x 10
 185 x 10
 225 x 10
 rdl
 lb x reps
 135 x 10
 155 x 10
 185 x 10
Leg Press + Slantboard (superset)
 leg press
 lb x reps
 200 x 10
 400 x 10
 600 x 10
 slantboard
 x reps
 x 15,15,15
Notes: Ok workout, bit tough though.  11232012, 03:19 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Fri Nov 23 2012
531 Schedule: cycle 13, week 3, day 1
Warmup
 chinups x 5,5,5,5
531 Bench Press
 lb x reps
 warmup
 45 x 5
 135 x 5
 core lifts
 215 x 5
 245 x 3
 275 x 2
Seated Cable Row + Floor Press (superset)
 cable row
 lb x reps
 210 x 10
 220 x 10
 240 x 10
 floor press
 lb x reps
 185 x 5
 225 x 5
 245 x 5
Cable Crunches + Dips (superset)
 cable crunches
 lb x reps
 80 x 15
 80 x 15
 80 x 15
 dips (BW)
 x reps
 x 10
 x 10
 x 10
Notes: Good workout.  11262012, 05:03 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Mon Nov 26 2012
Deadift Workout
Sumo Deadlift
 lb x reps
 135 x 5
 225 x 5
 315 x 3
 365 x 1
 385 x 1
 365 x 3
 315 x 5
Front Squat + Slantboard (superset)
 front squat
 lb x reps
 135 x 5
 155 x 5
 185 x 3
 slantboard
 x reps
 x 15,15,15
Notes: Pretty good workout.  11292012, 03:40 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Thu Nov 29 2012
531 Schedule: cycle 13, week 3, day 4
531 Box Squat
 lb x reps
 warmup
 45 x 5
 135 x 5
 225 x 5
 core lifts
 315 x 5
 355 x 3
 390 x 2
RDL + Squats (superset)
 rdl
 lb x reps
 155 x 10
 185 x 10
 225 x 10
 squats
 lb x reps
 135 x 10
 205 x 10
 225 x 10
Cable Crunches + Leg Press (superset)
 cable crunches
 lb x reps
 80 x 15
 80 x 15
 80 x 15
 leg press
 lb x reps
 200 x 10
 400 x 10
 600 x 10
Notes: Pretty good workout. Got the order of my days a bit scrambled due to complicated stuff but oh well, I'll get them all in there, just not in the preferred order.  11302012, 03:22 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Fri Nov 30 2012
531 Schedule: cycle 13, week 3, day 3
Warmup
 chinups x 5,5,5,5
531 Overhead Press
 lb x reps
 warmup
 45 x 5
 core lifts
 125 x 5
 145 x 3
 160 x 2
Overhead Press + Barbell Rows (superset)
 press
 lb x reps
 105 x 10
 110 x 10
 115 x 10
 barbell rows (supinated grip)
 lb x reps
 135 x 10
 155 x 10
 185 x 10
Slantboard + Chinups (superset)
 slantboard
 x reps
 x 15,15,15,15
 chinups
 x reps
 x 5,5,5,5
Notes: Ok workout. Little hard, feeling the squats from yesterday but at least I got it in there. Deload next week.  12032012, 03:11 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Mon Dec 03 2012
531 Schedule: cycle 13, week 4, day 1
Warmup
 chinups x 5,5,5,5
531 Bench Press
 lb x reps
 warmup
 45 x 5
 core lifts
 135 x 5
 185 x 5
 225 x 5
Floor Press
 lb x reps
 135 x 5
 185 x 5
 225 x 5
Seated Cable Row + AbCoaster (superset)
 cable row
 lb x reps
 160 x 10
 180 x 10
 200 x 10
 AbCoaster
 lb x reps
 40 x 20
 40 x 20
 40 x 20
Notes: Pretty good deload workout. All reps on the bench press were paused.  12052012, 03:26 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Wed Dec 05 2012
531 Schedule: cycle 13, week 4, days 2&3
531 Deadlift
 lb x reps
 135 x 5
 225 x 5
 315 x 5
531 Overhead Press
 lb x reps
 45 x 5
 95 x 5
 115 x 5
 135 x 10
Front Squat
 lb x reps
 135 x 5
 155 x 5
 185 x 1,2
Notes: Nice easy workout. Got complimented on my front squat form, which was nice.  12072012, 03:31 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Fri Dec 07 2012
531 Schedule: cycle 13, week 4, day 4
Squats
 lb x reps
 45 x 5
 135 x 5
 225 x 5
 275 x 2
 315 x 2,2
 275 x 5
 225 x 5
RDL + Leg Press (superset)
 rdl lb x reps
 135 x 10
 185 x 10
 225 x 10
 leg press
 lb x reps
 200 x 10
 400 x 10
 600 x 10
Cable Crunches
 lb x reps
 80 x 20
 80 x 20
 80 x 20
Notes: Supposed to be an easy day, not so easy! Oh well it was a good workout anyway.  12102012, 04:08 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Mon Dec 10 2012
531 Schedule: cycle 14, week 1, day 1
Warmup
 chinups x 6,6,6,6
531 Bench Press
 lb x reps
 warmup
 45 x 5
 135 x 5
 core lifts
 190 x 5
 220 x 5
 250 x 5
Seated Cable Row + Floor Press (superset)
 cable row
 lb x reps
 215 x 10
 225 x 10
 235 x 10
 floor press
 lb x reps
 205 x 5
 235 x 5
 255 x 3
Slantboard + Dips (superset)
 slantboard
 x reps
 x 15,15,15
 dips (BW)
 x reps
 x 10,10,10
Notes: Pretty good workout. Started 10 minutes late so a bit compressed @ 40 min but not too bad otherwise.  12122012, 03:39 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Wed Dec 12 2012
Deadlift Workout
Sumo Deadlift
 lb x reps
 135 x 5
 225 x 5
 275 x 3
 315 x 3
 365 x 2
 385 x 3
Rack Pulls
 lb x reps
 425 x 2
 455 x 2
 405 x 5
Cable Crunches + Front Squat (superset)
 cable crunches
 lb x reps
 80 x 15
 80 x 15
 80 x 15
 front squat
 lb x reps
 135 x 5
 155 x 5
 185 x 3
Notes: Pretty good workout.  12142012, 03:30 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Fri Dec 14 2012
531 Schedule: cycle 14, week 1, day 3
Warmup
 chinups x 6,6,6,6
531 Overhead Press
 lb x reps
 warmup
 45 x 5
 core lifts
 115 x 5
 130 x 5
 145 x 6
Barbell Rows + Overhead Press (superset)
 barbell rows
 lb x reps
 135 x 10
 185 x 10
 225 x 6,4
 overhead presss
 lb x reps
 105 x 10
 110 x 10
 115 x 10
AbCoaster + Chinups (superset)
 abCoaster
 lb x reps
 40 x 20
 40 x 20
 40 x 20
 chinups
 x reps
 x 5
 x 5
 x 5
 x 5
Notes: Not the best workout, a bit short of sleep.  12172012, 03:34 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Mon Dec 17 2012
531 Schedule: cycle 14, week 1, 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 5
 365 x 5
Squats + Leg Press (superset)
 squats
 lb x reps
 135 x 10
 225 x 10
 315 x 6
 275 x 3 * wasn't hitting depth so lowered the weight
Leg Press
 lb x reps
 200 x 10
 400 x 10
 600 x 10
RDL + Cable Crunches (superset)
 rdl
 lb x reps
 135 x 10
 185 x 10
 225 x 10
 cable crunches
 lb x reps
 80 x 15
 80 x 15
 80 x 15
Notes: Tough workout, mildly hung over, not used to that!  12192012, 04:07 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Wed Dec 19 2012
531 Schedule: cycle 14, week 2, day 1
Warmup
 chinups x 5,5,5,5
531 Bench Press
 lb x reps
 warmup
 45 x 5
 135 x 5
 core lifts
 205 x 3
 235 x 3
 265 x 2,2
Seated Cable Row + Floor Press (superset)
 cable row
 lb x reps
 215 x 10
 225 x 10
 235 x 10
 floor press
 lb x reps
 185 x 5
 225 x 5
 245 x 5
Slantboard + Dips (superset)
 slantboard
 x reps
 x 15,15,15
 dips (BW)
 x reps
 x 10,10,10
Notes: Ok workout. Probably going to have to reset my max on bench, oh well it has to happen sooner or later.  12192012, 07:23 PM
 Stats
 5'7" 185 lbs.
 Join Date
 Jan 2011
 Posts
 1,116
 Rep Power
 9562
 Level
 25
 Lv. Percent
 7.3%
How much would you estimate you put on your 1rm on bench since starting 531?
 12212012, 09:20 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Hi Sinister. Depends on how you count it. I've gone 13 cycles without resetting, so that's 65 lb. However, I've logged the entire thing & I just checked. On my first cycle I got 220 for 6 reps on week 3, which gives a 1 RM of 255. My current 1 RM is bouncing around a bit, It's somewhere between 275 and 290. So I guess realistically I've added somewhere between 20 and 35 lb. I'm pretty happy with it to tell the truth. The provincial record for Alberta Powerlifting Union for my age/weight class is 275 lb, which is close to my max. I probably couldn't do that in a competition, i.e. paused, nevertheless I think it's a good indicator.
 12212012, 09:22 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Fri Dec 21 2012
Deadlift Workout
Sumo Deadlift
 lb x reps
 135 x 5
 225 x 5
 275 x 5
 315 x 3
 365 x 2
 385 x 2
 315 x 5
 275 x 5
Front Squat
 lb x reps
 95 x 5
 115 x 5
 135 x 3
 155 x 3
 185 x 2
 205 x 1
Cable Crunches
 lb x reps
 80 x 15
 80 x 15
 80 x 15
Notes: Ok workout. Working out with my son in a different town. His first time doing front squats, he got up to 155.  12222012, 07:33 PM
 Stats
 5'7" 185 lbs.
 Join Date
 Jan 2011
 Posts
 1,116
 Rep Power
 9562
 Level
 25
 Lv. Percent
 7.3%
Thanks. I'm probably at less than that, but I feel like if I just lifted I would be somewhere around that mark.
 12262012, 09:31 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Wed Dec 26 2012
531 Schedule: cycle 14, week 2, day 3
531 Box Squats
 lb x reps
 warmup
 45 x 5
 135 x 5
 225 x 5
 275 x 5
 core lifts
 315 x 3
 365 x 3
 385 x 4
Squats
 lb x reps
 135 x 10
 225 x 10
 275 x 5
Leg Press
 lb x reps
 180 x 10
 270 x 10
 360 x 10
 450 x 10
 540 x 10
RDL + Cable Crunches (superset)
 rdl
 lb x reps
 135 x 10
 185 x 10
 225 x 10
 cable crunches
 lb x reps
 80 x 15
 80 x 15
 80 x 15
Notes: My gym was closed due to the holiday, had to make a trip to a different town to work out at a public gym, oh well, off schedule at this point anyway, had to do something.  12282012, 10:11 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Fri Dec 28 2012
531 Schedule: cycle 14, week 2, day 4
Warmup
 chinups x 5,5,5,5
531 Overhead Press
 lb x reps
 warmup
 45 x 5
 core lifts
 120 x 3
 140 x 3
 155 x 2,1
Dumbbell Rows + Overhead Press (superset)
 dumbbell rows
 lb x reps
 75 x 10
 75 x 10
 75 x 10
 overhead press
 lb x reps
 105 x 10
 110 x 10
 115 x 10
Slantboard + Chinups (superset)
 slantboard
 x reps
 x 15,15,15,15
 chinups
 x reps
 x 5,5,5,5
Notes: Bit rough today, got some DOMS from my squat workout on Wed.  12302012, 11:22 PM
 12312012, 03:56 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Dec 31 2012
531 Schedule: cycle 14, week 3, day 1
Warmup
 chinups x 5,5,5,5
531 Bench Press
 lb x reps
 warmup
 45 x 5
 135 x 5
 185 x 5
 core lifts
 225 x 5
 245 x 3
 265 x 1
Floor Press + Seated Cable Row (superset)
 floor press
 lb x reps
 205 x 5
 225 x 5
 245 x 4
 cable row
 lb x reps
 215 x 10
 225 x 10
 235 x 10
Dips + Hyperextensions (superset)
 dips
 x reps
 x 10,10,15
 hypers
 x reps
 x 15,15,15
Notes: Didn't even get close to my target weight (280) today, too much holidays, just not feeling it. Not a big deal, 265 is still pretty good.  12312012, 05:50 PM
 Stats
 5'7" 185 lbs.
 Join Date
 Jan 2011
 Posts
 1,116
 Rep Power
 9562
 Level
 25
 Lv. Percent
 7.3%
Yeah, the 270 is way high. I'm guessing around 240 is closer. I do the higher rep ranges because I need more TUT for grappling. I'm still doing 531 but I put in some speed work on OHP and DL days. I'd rather do plyo's but my new setup doesn't allow it. My ceilings are only like 7 foot and I don't have any floor space. I'm down to an 18'x18' space from my old 24'x40'
 01022013, 03:30 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Wed Jan 02 2013
Deadlift Workout
Sumo Deadlift
 lb x reps
 135 x 5
 225 x 5
 275 x 3
 315 x 3
 365 x 3
 385 x 0
 365 x 3
 315 x 5
 275 x 5
Cable Crunches + Front Squat
 cable crunches
 lb x reps
 80 x 15
 80 x 15
 80 x 15
 front squat
 lb x reps
 135 x 5
 185 x 3
 205 x 2
Notes: Another sucky workout, oh well, first day back at work so back on my workday schedule, hopefully things will pick up from here.  01022013, 03:32 PM
 01022013, 06:38 PM
 Stats
 5'7" 185 lbs.
 Join Date
 Jan 2011
 Posts
 1,116
 Rep Power
 9562
 Level
 25
 Lv. Percent
 7.3%
Yeah, it's really nice to have a well equipped home setup. Here it is before I moved.
http://youtu.be/4qjNZJjPf3M
I actually have a little more equipment now, but no mat space or bags.  01042013, 03:50 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Fri Jan 04 2012
531 Schedule: cycle 14, week 3, day 3
Warmup
 chinups x 5,5,5,5
531 Overhead Press
 lb x reps
 warmup
 45 x 5
 95 x 5
 core lifts
 130 x 5
 145 x 3
 165 x 1
Dumbbell Rows + Overhead Press (superset)
 dumbbell rows
 lb x reps
 75 x 10
 75 x 10
 75 x 10
 overhead press
 lb x reps
 105 x 10
 110 x 10
 115 x 10
Chinups + Slantboard (superset)
 chinups
 x reps
 x 5,5,5,5
 slantboard
 x reps
 x 15,15,15,15
Notes: Had a big supper for my birthday last night, apparently cake is the secret to lifting big, since this is the first time this week I've hit a target weight.  01072013, 03:46 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Mon Jan 07 2013
531 Schedule: cycle 14, week 3, day 3
531 Box Squat
 lb x reps
 warmup
 45 x 5
 135 x 5
 225 x 5
 275 x 5
 core lifts
 315 x 5
 365 x 3
 405 x 1
RDL + Squats
 rdl
 lb x reps
 135 x 10
 185 x 10
 225 x 10
 squats
 lb x reps
 135 x 10
 185 x 10
 225 x 10
Cable Crunches + Leg Press
 cable crunches
 lb x reps
 80 x 15
 80 x 15
 80 x 15
 leg press
 lb x reps
 200 x 10
 400 x 10
 600 x 10
Notes: Ok workout. Started using a low box for my assistance squats as a depth gauge, bit harder than I'm used to but at least I know I'm hitting the same depth every time.  01092013, 03:25 PM
 Stats
 5'9" 195 lbs.
 Join Date
 Apr 2011
 Age
 48
 Posts
 1,321
 Rep Power
 83104
 Level
 30
 Lv. Percent
 19.85%
Gym Wed Jan 09 2012
531 Schedule: cycle 14, week 4, day 1
Warmup
 chinups x 5,5,5,5
Bench Press
 lb x reps
 45 x 5
 135 x 5
 185 x 5
 225 x 10
Seated Cable Row + Floor Press (superset)
 cable row
 lb x reps
 200 x 10
 210 x 10
 220 x 10
 floor press
 lb x reps
 185 x 10
 225 x 7
 245 x 3
Slantboard + Dips (superset)
 slantboard
 x reps
 x 15,15,15
 dips (BW)
 x reps
 x 10,10,10
Notes: Supposed to be a deload workout, I just consider it offschedule & do what I want, today it was higher reps, which was a nice change.
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