compudog's workout log

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  1. Senior Member
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    Gym Fri Jan 11 2013


    Deadlift Workout

    Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 3
    - 365 x 2
    - 385 x 3
    - 365 x 3
    - 315 x 5
    - 275 x 5

    Cable Crunches + Front Squats (superset)
    - 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
    - 185 x 3


    Notes: Pretty good workout, better than last time. Pretty hosed by the time I got to the front squats though.

  2. Senior Member
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    Gym Mon Jan 14 2013


    531 Schedule: cycle 14: week 4, day 3

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 9

    Dumbbell Rows + Overhead Press (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 75 x 10
    - 75 x 10

    - overhead press
    - lb x reps
    - 110 x 10
    - 115 x 10
    - 120 x 9


    Notes: Short workout, stuff to do.
  3. Senior Member
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    Gym Wed Jan 16 2013


    531 Schedule: cycle 14, week 4, day 4

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

    RDL + Squats (Superset)
    - 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 + Hack Squat (Superset)
    - cable crunches
    - lb x reps
    - 80 x 15
    - 80 x 15
    - 80 x 15

    - hack squat (machine)
    - lb x reps
    - 90 x 10
    - 140 x 10
    - 180 x 10


    Notes: Ok workout.
    •   
       

  4. Senior Member
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    Gym Fri Jan 18 2013


    531 Schedule: cycle 15, 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
    - 190 x 5
    - 225 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
    - 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. Didn't add any weight this cycle, looking like I might have to reset, didn't want to do that, my goal is 300 and I'm getting close.
  5. Senior Member
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    Gym Mon Jan 21 2013


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 3
    - 365 x 3
    - 405 x 3
    - 455 x 3
    - 475 x 0
    - 405 x 5
    - 365 x 5
    - 315 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
    - 185 x 5
    - 205 x 3


    Notes: Ok workout.
  6. Senior Member
    Mr.Sinister's Avatar
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    You could try some micro loads. I have 1/2 pound, 1/4 pound, and 1.25 pound plates. I find I can go a long time at those small increments before resetting.
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    Reset add some foam rolling and get after it
  8. New Member
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    I be had good success with 531 don't be too proud to take a step back
  9. Senior Member
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    Gym Wed Jan 23 2012


    531 Schedule: cycle 15, week 1, day 3

    Warmup
    - chinups x 5,5,5,5

    531 Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 115 x 5
    - 130 x 5
    - 145 x 6

    Dumbbell Rows + Overhead Press (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 75 x 10
    - 75 x 10

    - overhead press
    - lb x reps
    - 110 x 10
    - 115 x 10
    - 120 x 10

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

    - chinups
    - x reps
    - x 5,5,5,5


    Notes: Pretty good workout.
  10. Senior Member
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    Quote Originally Posted by Mr.Sinister View Post
    You could try some micro loads. I have 1/2 pound, 1/4 pound, and 1.25 pound plates. I find I can go a long time at those small increments before resetting.
    Hey Sinister. I think I'm just going to suck it up & reset. I really want to bench 300 lb, but I'd also like to do it on a regular basis as part of my program rather than just a 1 time thing.
  11. Senior Member
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    Quote Originally Posted by jack_black View Post
    Reset add some foam rolling and get after it
    That's some sound advice dude, thanks.
  12. Senior Member
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    Yeah, if you're ready, just reset. I reset on my bench and OHP, and squat. I see resetting again late spring early summer again. Or else I might try conjugate for a while. It's been some time since I've done a conjugate template.
  13. Senior Member
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    Gym Fri Jan 25 2013


    531 Schedule: cycle 15, week 1, day 4

    531 Box Squat
    - warmup
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - 275 x 5
    - 315 x 5
    - 365 x 6

    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: Short workout, oh well still pretty good.
  14. Senior Member
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    Gym Mon Jan 28 2013


    531 Schedule: cycle 15, 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 4

    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 10,10,20


    Notes: Good workout.
  15. Senior Member
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    Gym Wed Jan 30 2013


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 365 x 1
    - 405 x 1
    - 455 x 1
    - 475 x 1
    - 405 x 5
    - 365 x 5


    Notes: Short workout but at least I got that 475 weight, didn't like missing it last time.
  16. Senior Member
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    Gym Fri Feb 01 2013


    531 Schedule: cycle 15, week 2, day 3

    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 4

    Dumbbell Rows + Overhead Press (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

    - overhead press
    - lb x reps
    - 110 x 10
    - 115 x 10
    - 120 x 10

    Slantboard + Chinups (superset)
    - slantboard
    - x reps
    - x 15,15,15,15

    - chinups
    - x reps
    - x 5,5,5,5


    Notes: Really good workout.
  17. Senior Member
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    Gym Mon Feb 04 2013


    531 Schedule: cycle 15, week 2, day 4

    531 Box Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - 295 x 3
    - 340 x 3
    - 380 x 3

    RDL + Squats (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10

    - squats
    - lb x reps
    - 185 x 5
    - 225 x 5
    - 275 x 5


    Notes: Ok workout.
  18. Senior Member
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    Gym Wed Feb 06 2013


    531 Schedule: cycle 15, 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
    - 220 x 5
    - 250 x 3
    - 280 x 2 <- P.R. + 5 lb

    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 15,15,15


    Notes: Good workout. Nice to get a PR on the bench press but it was pretty hard, my back cramped up & I had to lie there for a couple minutes before I could stand up. That's what I get for getting old I guess.
  19. Senior Member
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    Gym Fri Feb 08 2013


    Deadlift Workout

    Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 3
    - 365 x 1
    - 405 x 2
    - 365 x 5
    - 315 x 5


    Notes: Short workout, schedule got derailed, oh well glad I got in there, first time pulling 405 since I started using sumo, probably a PR for reps I'm not sure though.
  20. Senior Member
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    Gym Sun Feb 10 2013


    531 Schedule: cycle 15, 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 2

    Dumbbell Rows + Overhead Press (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

    - overhead press
    - lb x reps
    - 110 x 10
    - 115 x 10
    - 120 x 10

    Slantboard + Chinups (superset)
    - slantboard
    - x reps
    - x 15,15,15,15

    - chinups
    - x reps
    - x 5,5,5,5


    Notes: Ok workout. I don't normally go the gym on Sunday but I'm off to the city tomorrow to shop for mountain boots & didn't want to miss a workout.
  21. Senior Member
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    Gym Wed Feb 13 2013


    531 Schedule: cycle 15, week 3, day 4

    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 2

    Squats + RDL (superset)
    - squats
    - lb x reps
    - 185 x 5
    - 225 x 5
    - 275 x 5

    - rdl
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5


    Notes: Good workout.
  22. Senior Member
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    Gym Fri Feb 15 2013


    531 Schedule: cycle 15, week 4, days 1 & 2

    Warmup
    - chinups x 5,5,5,5

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 10
    - core lifts
    - 135 x 10
    - 185 x 10
    - 225 x 10

    Seated Cable Row + Cable Crunches (superset)
    - cable row
    - lb x reps
    - 180 x 10
    - 180 x 10
    - 180 x 10

    - cable crunches
    - lb x reps
    - 80 x 10
    - 80 x 10
    - 80 x 10

    531 Deadlift
    - lb x reps
    - warmup
    - 135 x 5
    - core lifts
    - 225 x 5
    - 275 x 5
    - 315 x 6


    Notes: Not exactly a strictly by the book deload, but IMO the point of a deload isn't to have a non-workout, but rather to not lift anywhere near your max and to me this fits the bill.
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    Gym Mon Feb 18 2013


    531 Schedule: cycle 15, week 4, days 3 & 4

    Warmup
    - chinups x 5,5,5,5

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

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


    Notes: Short workout, holiday here today.
  24. Senior Member
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    Gym Wed Feb 20 2013


    531 Schedule: cycle 16, 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
    - 195 x 5
    - 225 x 5
    - 255 x 4,2

    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 15,15,15


    Notes: Not the best workout, only got 4 reps on the bench @ 255 where I was aiming for 6, so I reset and did another double.
  25. Senior Member
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    Gym Fri Feb 22 2013


    Deadlift workout

    Rack Pulls
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 3
    - 365 x 1
    - 405 x 1
    - 455 x 1
    - 495 x 1
    - 455 x 5
    - 405 x 5
    - 365 x 5
    - 315 x 5
    - 275 x 5
    - 225 x 5


    Notes: Looks like a lot of pulls when I write it down but it didn't seem excessive at the time.
  26. Senior Member
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    Gym Mon Feb 25 2013


    531 Schedule: cycle 16, week 1, day 3

    Warmup
    - chinups x 5,5,5,5

    531 Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 115 x 5
    - 135 x 5
    - 150 x 4,2

    Dumbbell Rows + Overhead Press (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

    - overhead press
    - lb x reps
    - 110 x 10
    - 115 x 10
    - 120 x 10

    Slantboard + Chinups (superset)
    - slantboard
    - x reps
    - x 15,15,15,15

    - chinups
    - x reps
    - x 5,5,5,5


    Notes: Ok workout. Not sure if I'm headed for a reset, looks like. I'll finish up this cycle & see where I'm at.
  27. Senior Member
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    Gym Wed Feb 27 2013


    531 Schedule: cycle 16, 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 2,1

    RDL + Squats (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10

    - squats
    - lb x reps
    - 185 x 5
    - 225 x 5
    - 245 x 5


    Notes: Terrible workout, maybe the worst one ever. Not sure exactly why, lots of potential reasons, all I'm going to say is sometimes that's how it goes and leave it at that.
  28. Senior Member
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    Gym Mon Mar 04 2013


    531 Schedule: cycle 16, week 2, 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 3
    - 245 x 3
    - 265 x 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 3


    Notes: Not a great workout but still not terrible. Too much talking though, ran out of time.
  29. Senior Member
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    Gym Tue Mar 05 2013


    Squat Workout

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

    RDL + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10
    - 275 x 5

    - leg press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10
    - 690 x 10


    Notes: Time to switch it up. My routine was getting to be a bit too routine so now it's time for a change. I'll maybe go back to a stricter form of 531 down the road but for now I'm loosening the laces a bit. Nice to get my reps on the box squats today, last time I just sucked and had to dump it, first time that ever happened.
  30. Senior Member
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    Gym Thu Mar 07 2013


    Overhead Press Workout

    Overhead Press
    - lb x rep
    - 45 x 5
    - 95 x 5
    - 105 x 5
    - 135 x 5
    - 135 x 5
    - 135 x 5
    - 135 x 5
    - 135 x 5

    Dumbbell Rows + Dips (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10
    - 85 x 10

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


    Notes: Pretty good workout. Tweaked a trap a while back pressing 165 so decided to take it a bit easier today.
  31. Senior Member
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    Gym Fri Mar 08 2013


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 3
    - 365 x 1
    - 405 x 1
    - 455 x 1
    - 495 x 1
    - 405 x 5
    - 365 x 5
    - 315 x 5


    Notes: That was it, short schedule today.
  32. Senior Member
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    Gym Mon Mar 11 2013


    Bench Press Workout

    Warmup
    - chinups x 5,5,5,5

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

    Seated Cable Row + Floor Press + Slantboard (superset)
    - cable row
    - lb x reps
    - 220 x 10
    - 230 x 10
    - 240 x 10

    - floor press
    - lb x reps
    - 185 x 5
    - 225 x 5
    - 245 x 5

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


    Notes: Nice easy bench day.
  33. Senior Member
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    Gym Tue Mar 12 2013


    Squat Workout

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 3
    - 315 x 1
    - 365 x 1
    - 405 x 1
    - 365 x 2
    - 315 x 5

    RDL + Leg Press
    - 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


    Notes: Somewhat challenging. If the stars align correctly I'll try for more next time I'm going heavy.
  34. Senior Member
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    Gym Thu Mar 14 2013


    Overhead Press Workout

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 3
    - 155 x 1 - add belt
    - 175 x 0
    - 170 x 1 <- P.R. + 5 lb
    - 155 x 3
    - 135 x 5

    Dumbbell Rows + Dips + Slantboard (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

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

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


    Notes: Fun workout. Nothing makes you feel more badass than a max single overhead press.
  35. Senior Member
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    Gym Fri Mar 15 2013


    Deadlift Workout

    Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 3
    - 315 x 1
    - 365 x 1
    - 425 x 0
    - 415 x 0
    - 405 x 0
    - 385 x 1
    - 365 x 3
    - 315 x 5
    - 275 x 5
    - 225 x 5


    Notes: Not the best workout, bit off more than I could chew and got hosed. If Id've gone for 405 instead of 425 I would've got it I think. Next time.
  36. Senior Member
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    Gym Mar 18 2013


    Bench Press Workout

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 3
    - 245 x 1
    - 275 x 2
    - 225 x 5

    Seated Cable Row + Floor Press + Slantboard (superset)
    - cable row
    - lb x reps
    - 220 x 10
    - 230 x 10
    - 240 x 10

    - floor press
    - lb x reps
    - 185 x 5
    - 225 x 5
    - 245 x 5

    - slantboard
    - x reps
    - x 15,15


    Notes: Pretty good workout, lots of visiting though, missed my last set on the slantboard, oh darn.
  37. Senior Member
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    Gym Wed Mar 20 2013


    Squat Workout

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

    RDL + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 275 x 5
    - 315 x 5

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


    Notes: Ok workout.
  38. Senior Member
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    Gym Thu Mar 21 2013


    Overhead Press + Bench Press Workout

    Workout in 2 parts

    Part 1, 12:15-12:50

    Warmup
    - chinups x 5,5,5,5

    Overhead Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5
    - 155 x 4
    - 135 x 5
    - 115 x 5
    - 95 x 5

    Part 2, 4:40-5:20

    Dumbbell Rows + Slantboard + Dips (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

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

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

    Bench Press + Seated Cable Row (superset)
    - bench press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 225 x 5
    - 225 x 5
    - 225 x 5

    - cable row
    - lb x reps
    - 225 x 10
    - 225 x 10
    - 230 x 10
    - 230 x 10


    Notes: Was at the gym twice today, once for my regular lunchtime workout, then again after work to take my daughter for climbing lessons. I'm not sure if it was really such a good idea to do 2 workouts in one day, pretty gassed.
  39. Senior Member
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    Gym Fri Mar 22 2013


    Deadlift Workout


    Sumo Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 3
    - 365 x 1,3
    - 315 x 5
    - 275 x 5
    - 225 x 5


    Notes: That was it, extremely gassed from my week, would have skipped it but there's a 3 day weekend coming.
  40. Senior Member
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    Gym Mon Mar 25 2013


    Bench Press Workout

    Warmup
    - chinups x 5,5,5,5

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 3
    - 245 x 2
    - 265 x 5

    Floor Press + Seated Cable Row (superset)
    - floor press
    - lb x reps
    - 185 x 5
    - 225 x 5
    - 245 x 5

    - cable row
    - lb x reps
    - 220 x 10
    - 230 x 10
    - 240 x 10


    Notes: Pretty good workout.
  

  
 

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