compudog's workout log

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  1. Gym Tue Aug 14 2012


    531 Schedule: cycle 10, week 3, day 2

    531 Deadlift
    - lb x reps
    - 135 x 10
    - core lifts
    - 295 x 5
    - 335 x 3
    - 375 x 1

    Hanging Abs + Hip Thrust + Dumbbell Lunges (superset)
    - hanging abs
    - x reps
    - x 10
    - x 9
    - x 8
    - x 6

    - hip thrust
    - lb x reps
    - 225 x 10
    - 275 x 10
    - 315 x 8
    - 335 x 6

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


    Notes: Tough workout.

  2. Gym Sat Aug 18 2012


    531 Schedule: cycle 10, week 3, days 3 & 4

    Warmup
    - chinups x 5,5,5,5

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 115 x 5
    - 130 x 3
    - 145 x 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 10
    - 135 x 5
    - 225 x 5
    - core lifts
    - 285 x 5
    - 325 x 3
    - 365 x 3

    Chinups + Cable Crunches (superset)
    - chinups x 5,5,5,5

    - cable crunches (stack)
    - x 15,15,15,15


    Notes: Missed a couple workouts while I was out camping, so here I am combining them on Saturday. Next week is deload.
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  3. Gym Mon Aug 20 2012


    531 Schedule: cycle 10, week 4, day 1

    Warmup
    - chinups x 5,5

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

    Seated Cable Row + Dumbbell Bench Press (superset)
    - cable row (wide grip)
    - lb x reps
    - 120 x 10
    - 140 x 10
    - 160 x 10

    - dumbbell bench
    - lb x reps
    - 50 x 10
    - 60 x 10
    - 70 x 10

    Shrugs + Dips (superset)
    - shrugs
    - lb x reps
    - 185 x 10,10,10

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


    Notes: Ok workout. Did a little rock climbing with a couple of my kids yesterday, nothing drastic just some rambly rock, great fun.
  4. Gym Tue Aug 21 2012


    531 Schedule: cycle 10, week 4, day 2

    531 Deadlift
    - lb x reps
    - 155 x 5
    - 195 x 5
    - 235 x 5

    Hip Thrust + Hanging Abs + Dumbbell Lunge (superset)
    - hip thrust
    - lb x reps
    - 225 x 10
    - 225 x 10
    - 225 x 10

    - hanging abs
    - x reps
    - x 5
    - x 5
    - x 5

    - dumbbell lunge
    - lb x reps
    - 35 x 5
    - 40 x 5
    - 45 x 5


    Notes: Ok workout
  5. Gym Thu Aug 23 2012


    531 Schedule: cycle 10, week 4, day 3

    Warmup
    - chinups x 5,5

    531 Press
    - lb x reps
    - 60 x 5
    - 75 x 5
    - 90 x 5

    Military Press + Barbell Rows (superset)
    - press
    - lb x reps
    - 60 x 10
    - 70 x 10
    - 80 x 10

    - rows
    - lb x reps
    - 135 x 10
    - 135 x 10
    - 135 x 10

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

    - hypers
    - x reps
    - x 10,10,10

    Cardio
    - 10 minutes bike


    Notes: Pretty good workout, starting to feel the effects of my deload. Normally this is where I screw it up by lifting something heavy, but not this time. Went pretty hard on the bike though.
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  6. Gym Fri Aug 24 2012


    531 Schedule: cycle 10, week 4, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 10
    - core lifts
    - 155 x 5
    - 195 x 5
    - 235 x 5

    Squats + RDL (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

    Cable Crunches + Leg Press (superset)
    - cable crunches
    - lb x reps
    - 80 x 20
    - 80 x 20
    - 80 x 20

    - leg press
    - lb x reps
    - 400 x 10
    - 400 x 10
    - 400 x 10


    Notes: Ok workout.
  7. Gym Mon Aug 27 2012


    531 Schedule: cycle 11, 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
    - lb x reps
    - 185 x 5
    - 205 x 5
    - 235 x 6

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

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 75 x 10
    - 80 x 10

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

    - dips
    - x reps
    - x 10
    - x 10
    - x 12


    Notes: Ok workout.

  8. gettin strong man! keep it up.

  9. Quote Originally Posted by SweetLou321
    gettin strong man! keep it up.
    Guys an aminal
    GAME ON! MOVAH FUKAZ!
    http://anabolicminds.com/forum/supplement-reviews-logs/231867-man-sports-gameday.html#post4047619

  10. Quote Originally Posted by murk01 View Post
    Guys an aminal
    Thanks murk, I appreciate that, coming from you it's a real compliment.

  11. Quote Originally Posted by SweetLou321 View Post
    gettin strong man! keep it up.
    Thanks SweetLou, I know I'll never catch up to you but that doesn't mean I can't try!
  12. Gym Tue Aug 28 2012


    531 Schedule: cycle 11, week 1, day 2

    531 Deadlift
    - lb x reps
    - warmup
    - 135 x 10
    - core lifts
    - 260 x 5
    - 300 x 5
    - 340 x 6

    Rack Pulls
    - lb x reps
    - 455 x 0
    - 405 x 1

    Front Squat + Hanging Leg Raise (superset)
    - front squat
    - lb x reps
    - 135 x 10
    - 135 x 10
    - 135 x 7 (lost bar position)
    - 135 x 10

    - hanging leg raise
    - x reps
    - x 5
    - x 5
    - x 5
    - x 5


    Notes: Not a great workout, not happy about missing my 455 pull, set up for it wrong oh well.
  13. Gym Thu Aug 30 2012


    531 Schedule: cycle 11, week 1, day 3


    Warmup
    - chinups x 5,5,5,5


    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 105 x 5
    - 120 x 5
    - 135 x 6


    Machine Rows + Military Press (superset)
    - rows (Hammer Strength low)
    - lb x reps
    - 100 x 10
    - 190 x 10
    - 270 x 10
    - 320 x 10


    - military press
    - lb x reps
    - 100 x 10
    - 105 x 10
    - 110 x 10
    - 115 x 10


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


    - hypers x 10,10,10,10


    Notes: Ok workout. Back is is a bit sore, slowed me down a little on the OHP, nothing major though.
  14. Gym Fri Aug 31 2012


    531 Schedule: cycle 11, week 1, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 255 x 5
    - 295 x 5
    - 335 x 5

    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: Short workout.
  15. Gym Tue Sep 04 2012


    531 Schedule: cycle 11, 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
    - 195 x 3
    - 220 x 3
    - 250 x 4

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

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 8

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

    - dips (BW)
    - x reps
    - x 10
    - x 10
    - x 14


    Notes: Good workout. 3 day weekend makes a big difference. Rock climbing on Sat., calves are a bit toasted but you don't get much calf drive on bench press.
  16. Gym Wed Sep 05 2012


    531 Schedule: cycle 11, week 2, days 2 & 3

    531 Deadlift
    - lb x reps
    - warmup
    - 135 x 10
    - 225 x 5
    - core lifts
    - 275 x 3
    - 315 x 3
    - 365 x 3

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 115 x 3
    - 125 x 3
    - 140 x 4

    Hyperextensions + Planks (superset)
    - hypers x 10,10,15

    - planks x 4 (various)


    Notes: Monday was a holiday, so I combined 2 workouts in order to not mess up my schedule. Had to use a belt today, first time ever, hurt my back a few weeks ago and didn't want to aggravate it too badly. It worked pretty well, now I'm probably hooked. Also, planks are hard.
  17. Gym Fri Sep 07 2012


    531 Schedule: cycle 11, week 2, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - 275 x 3
    - 315 x 3
    - 255 x 3

    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. Used a belt again. Gonna hit the massage table next week.
  18. Gym Mon Sep 10 2012


    531 Schedule: cycle 11, 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
    - lb x reps
    - 210 x 5
    - 235 x 3
    - 265 x 2

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

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 8

    Shrugs + Dips + Slantboard (superset)
    - shrugs (Hammer Strength machine)
    - lb x reps
    - 225 x 10
    - 275 x 10
    - 315 x 10

    - dips (BW)
    - x 10,10,10

    - slantboard
    - x 15,15,15


    Notes: Pretty good workout.
  19. Gym Tue Sep 11 2012


    531 Schedule: cycle 11, week 3, day 2

    531 Deadlift
    - lb x reps
    - warmup
    - 135 x 10
    - 225 x 5
    - core lifts
    - 300 x 5
    - 340 x 3
    - 380 x 0

    Rack Pulls
    - lb x reps
    - 315 x 1
    - 365 x 1
    - 405 x 3


    Notes: Sucky workout. Could not get 380 off the floor, tried 3 times but no dice. Oh well perhaps another day.
  20. Gym Thu Sep 13 2012


    531 Schedule: cycle 11, week 3, day 3

    Warmup
    - chinups x 5,5,5,5

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 120 x 5
    - 135 x 3
    - 150 x 3

    Barbell Rows + Military Press (superset)
    - barbell rows
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 185 x 10

    - military press
    - lb x reps
    - 100 x 10
    - 105 x 10
    - 110 x 10

    Chinups + Ab Coaster (superset)
    - ab coaster + 40 lb
    - x reps
    - x 20,20,20

    - chinups x 5,5,5


    Notes: Good workout
  21. Gym Fri Sep 14 2012


    531 Schedule: cycle 11, 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
    - 335 x 3
    - 375 x 2

    Squat
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10
    - 275 x 3

    RDL
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10


    Notes: Pretty good workout. Got my depth on the squats at 275 so that was good.
  22. Gym Mon Sep 17 2012


    531 Schedule: cycle 11, 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
    - 155 x 5
    - 175 x 5

    Machine Rows + Dumbbell Bench Press (superset)
    - rows (Hammer Strength Low)
    - lb x reps
    - 190 x 10
    - 280 x 10
    - 280 x 10

    - dumbbell bench
    - lb x reps
    - 50 x 10
    - 60 x 10
    - 70 x 10

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

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


    Notes: Pretty good workout, glad it's deload I was starting to feel a bit frayed.
  23. Gym Tue Sep 18 2012


    531 Schedule: cycle 11, week 4, day 2

    531 Deadlift
    - lb x reps
    - 155 x 5
    - 205 x 5
    - 245 x 5

    Front Squats
    - lb x reps
    - 45 x 10
    - 135 x 10
    - 135 x 10
    - 135 x 10

    Leg Press + Slantboard (superset)
    - leg press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10
    - 690 x 10

    - slantboard
    - x reps
    - x 15
    - x 15
    - x 15
    - x 15


    Notes: Pretty good workout, I'm really starting to enjoy front squats.
  24. Gym Thu Sep 20 2012


    531 Schedule: cycle 11, week 4, day 3

    Warmup
    - chinups x 5,5,5,5

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 65 x 5
    - 85 x 5
    - 105 x 5

    Barbell Rows + Press (superset)
    - barbell rows
    - lb x reps
    - 135 x 10
    - 135 x 10
    - 135 x 10

    - press
    - lb x reps
    - 80 x 10
    - 80 x 10
    - 80 x 10

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

    - hypers x 10,10,10,10


    Notes: Ok workout. Deload is starting to feel pretty comfortable, I'm sure that's not a good thing.
  25. Gym Fri Sep 21 2012


    531 Schedule: cycle 11, week 4, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 165 x 5
    - 195 x 5
    - 235 x 5

    Squats
    - lb x reps
    - 135 x 10
    - 155 x 10
    - 185 x 10

    RDL
    - lb x reps
    - 135 x 10
    - 155 x 10
    - 185 x 10

    Hack Squat Machine + Hanging Leg Raise (superset)
    - hack squat
    - lb x reps
    - 90 x 10
    - 140 x 10
    - 180 x 10

    - leg raise
    - x reps
    - x 5
    - x 5
    - x 5


    Notes: Ok workout, end of my deload.
  26. Gym Mon Sep 24 2012


    531 Schedule: cycle 12, week 1, day1

    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
    - 210 x 5
    - 240 x 8

    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
    - 135 x 10
    - 155 x 10
    - 185 x 10

    Shrugs + Dips + Vertical Slant Board (superset)
    - shrugs (Hammer Strength Machine)
    - lb x reps
    - 225 x 10
    - 275 x 10
    - 315 x 10

    - dips (BW)
    - x reps
    - x 10
    - x 10
    - x 15

    - slant board
    - x reps
    - x 15
    - x 15
    - x 15


    Notes: Good workout.
  27. Gym Tue Sep 25 2012


    531 Schedule: cycle 12, week 1, day 2

    531 Deadlift
    - warmup
    - 135 x 5
    - core lifts
    - 260 x 4

    Rack Pulls
    - 225 x 1
    - 275 x 1
    - 315 x 5
    - 365 x 5
    - 405 x 5
    - 425 x 1


    Notes: Was attempting to pull sumo style & tweaked a hamstring, so I had to switch to rack pulls.
  28. Gym Tue Oct 02 2012


    Rehab/Recovery workout.

    Warmup
    - chinups x 5,5

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5

    Sumo Deadlift
    - lb x reps
    - 135 x 1,1,1

    Rack Pulls + Slantboard (superset)
    - rack pulls
    - lb x reps
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 365 x 5

    - slantboard
    - x reps
    - x 15,15,15


    Notes: Due to a hamstring injury a week ago and a rather horrible cold/flu virus this week, it seems prudent to put my 531 schedule on hold till next week.
  29. Gym Thu Oct 04 2012


    Rehab/Recovery workout

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 8

    Seated Cable Row + Overhead Press (superset)
    - cable row
    - lb x reps
    - 200 x 10
    - 210 x 10
    - 220 x 10

    - overhead press
    - lb x reps
    - 100 x 10
    - 105 x 10
    - 110 x 10

    Slantboard + Chinups (superset)
    - slantboard
    - x reps
    - x 20
    - x 20

    - chinups
    - x reps
    - x 5
    - x 5


    Notes: Around 80% capacity today, will back off a bit for tomorrow then full steam next week.
  30. Gym Fri Oct 05 2012


    Rehab/Recovery workout

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 335 x 5

    Good Mornings
    - lb x reps
    - 45 x 5
    - 64 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 10

    RDL
    - lb x reps
    - 45 x 5
    - 135 x 10
    - 155 x 10
    - 185 x 10


    Notes: Hamstring is still pretty tight, ROM on the good mornings and RDLs was kind of pathetic but still better than not doing them at all.
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