compudog's workout log

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  1. 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


  2. 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.
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  3. 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.
  4. 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
  5. 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.
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  6. 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.
  7. 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.
  8. 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.
  9. 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.
  10. 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.
  11. 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.
  12. 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.
  13. 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.
  14. 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
  15. 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.
  16. 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.
  17. 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.
  18. 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.
  19. 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.
  20. 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.
  21. 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.
  22. 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
  23. 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.
  24. 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.
  25. 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.
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