compudog's workout log

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  1. 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.

  2. 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.
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  3. 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.
  4. 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.
  5. 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.
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  6. 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.
  7. 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.
  8. 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.
  9. 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.
  10. 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.
  11. Gym Wed Jun 20 2012


    531 Schedule: cycle 8, week 4, days 2 & 3

    531 Deadlift
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 315 x 3
    - 405 x 1 <-- P.R.

    531 Box Squat
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - 315 x 3
    - 365 x 2
    - 405 x 1


    Notes: Supposed to be a deload week, but my schedule is still messed up because I missed a week due to moving & having the flu, so I decided to combine 2 days into 1 workout.
  12. Gym Fri Jun 22 2012


    531 Schedule: cycle 8, week 4, day 4

    Warmup
    - chinups x 5,5,5,5

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 95 x 5
    - 115 x 5
    - 135 x 9

    Seated Dumbbell Press + Barbell Rows (superset)
    - dumbbell press
    - lb x reps
    - 50 x 10
    - 60 x 10
    - 70 x 10

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

    Pullups + Hyperextensions (superset)
    - pullups (BW)
    - x reps
    - x 5
    - x 5
    - x 5
    - x 5

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


    Notes: Ok workout.
  13. Gym Sun Jun 24 2012


    Deadlift
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 315 x 3
    - 405 x 1

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

    Farmer's Walk
    - 110 lb/side


    Notes: Working out with my son in a different town. I like that gym, they have a steam room.
  14. Gym Mon Jun 25 2012


    531 Schedule: cycle 9, week 1, day 1

    Warmup
    - chinups x 5,7,7,7

    531 Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 185 x 5
    - 205 x 5
    - 230 x 9

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

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


    Notes: Short workout, oh well glad I did something yesterday.
  15. Gym Wed Jun 27 2012


    531 Schedule: cycle 9, week 1, day 2

    531 Deadlift
    - lb x reps
    - warmup
    - 135 x 10
    - core lifts
    - 250 x 5
    - 285 x 5
    - 325 x 10

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

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


    Notes: Good workout.
  16. Gym Fri Jun 29 2012


    531 Schedule: cycle 9, week 1, day 3

    Warmup
    - chinups x 7,7,7,7

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - core lifts
    - 115 x 5
    - 135 x 5
    - 155 x 6

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

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

    Pullups + Hyperextensions (superset)
    - pullups (BW)
    - x reps
    - x 5
    - x 5
    - x 5
    - x 5

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


    Notes: Ok workout, sort of sucky on the OHP but oh well.
  17. Gym Tue Jul 03 2012


    531 Schedule: cycle 9, week 1, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 225 x 5
    - 275 x 5
    - 315 x 10


    Notes: Short workout, still recovering from hiking on Saturday. We bagged the peak but then the peak bagged me.

  18. Ur Still f*kin killing it

  19. Quote Originally Posted by murk01 View Post
    Ur Still f*kin killing it
    Thanks dude.
  20. Gym Wed Jul 4 2012


    531 Schedule: cycle 9, 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
    - 190 x 3
    - 215 x 3
    - 240 x 8

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

    - dumbbell press
    - lb x reps
    - 60 x 10
    - 70 x 10
    - 80 x 10
    - 90 x 8

    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: Pretty good workout. Forgot my shorts at home, probably looked a bit strange in jeans but oh well they didn't make me slow down or lift less weight.
  21. Gym Fri Jul 06 2012


    531 Schedule: cycle 9, week 2, day 2

    531 Deadlift
    - lb x reps
    - warmup
    - 135 x 10
    - 225 x 5
    - core lifts
    - 275 x 3
    - 315 x 3
    - 355 x 4

    Rack Pulls
    - lb x reps
    - 455 x 1
    - 405 x 5

    Front Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5


    Notes: Pretty good workout.
  22. Gym Mon Jul 07 2012


    531 Schedule: cycle 9, week 2, day 3

    Warmup
    - chinups x 5,5,5,5

    531 Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - core lifts
    - 130 x 3
    - 145 x 3
    - 165 x 5

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

    - military press
    - lb x reps
    - 100 x 10
    - 105 x 10
    - 110 x 10
    - 115 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: Ok workout, slight problem with my right forearm/bicep, can't do much with a pronated grip.
  23. Gym Wed Jul 11 2012


    531 Schedule: cycle 9, week 2, day 4

    531 Box Squat
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - 260 x 3
    - 300 x 3
    - 330 x 3
    - bonus lifts
    - 365 x 3
    - 405 x 2

    Good Mornings + Back Squats (superset)
    - good mornings
    - lb x reps
    - 45 x 10
    - 95 x 10
    - 115 x 10
    - 135 x 10

    - squats
    - lb x reps
    - 185 x 10
    - 205 x 10
    - 225 x 10
    - 245 x 10


    Notes: Good workout. First time doing good mornings, not as difficult as I thought they would be.
  24. Gym Mon Jul 16 2012


    531 Schedule: cycle 9, week 3, day 1

    Warmup
    - chinups x 5,5

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

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

    - bench press
    - lb x reps
    - 135 x 10
    - 155 x 10
    - 185 x 10

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

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


    Notes: Not a great workout, right arm is still somewhat messed up.
  25. Gym Wed Jul 18 2012


    531 Schedule: cycle 9, week 3, day 2

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

    Hip Thrusts + Dumbbell Lunges (superset)
    - hip thrusts
    - lb x reps
    - 225 x 10
    - 275 x 8
    - 315 x 5
    - 315 x 5

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


    Notes: Pretty good workout.
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