emekajokammor
Active member
Setting a lot of PR's over here!
compudog's workout log
- Thread starter compudog
- Start date
compudog
Well-known member
Hi, thanks for noticing dude. It's been a pretty good run I'll admit. I'm kind of feeling like I've maxed out the linear progression though, at least for the time being, so I'm going to switch to a 531 schedule starting next week. Hoping to level up that way in a couple months.
compudog
Well-known member
Gym Sat Nov 05 2011
Warmup
- 5 min jogging treadmill
Press + Slantboard
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 95 x 5
- 115 x 5
- 145 x 4 <- P.R. + 10 lb
- 145 x 3
- 10 situps
- 145 x 3
- 10 situps
- 145 x 3
- 10 situps
- 145 x 3
Upright Barbell Rows + Military Press
- lb x reps (x2)
- 60 x 10
- 65 x 10
- 70 x 10
- 65 x 10
- 60 x 10
Notes: Good workout.
Warmup
- 5 min jogging treadmill
Press + Slantboard
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 95 x 5
- 115 x 5
- 145 x 4 <- P.R. + 10 lb
- 145 x 3
- 10 situps
- 145 x 3
- 10 situps
- 145 x 3
- 10 situps
- 145 x 3
Upright Barbell Rows + Military Press
- lb x reps (x2)
- 60 x 10
- 65 x 10
- 70 x 10
- 65 x 10
- 60 x 10
Notes: Good workout.
compudog
Well-known member
Gym Mon Nov 07 2011
Warmup
531 schedule: cycle 1 week 1 day 1
Warmup
- 5 min. jogging treadmill
Deadlift
- 135 x 5
- 155 x 5
- 185 x 5
- 200 x 5
- 230 x 5
- 260 x 10
Pullups + Slantboard
- 5 pullups
- 5 pullups
- 10 situps
- 5 pullups
- 5 pullups
- 10 situps
- 5 pullups
- 5 pullups
- 10 situps
- 5 pullups
Notes: Good workout
Deadlift
- 135 x 5
- 155 x 5
- 185 x 5
- 200 x 5
- 230 x 5
- 260 x 10
Pullups + Slantboard
- 5 pullups
- 5 pullups
- 10 situps
- 5 pullups
- 5 pullups
- 10 situps
- 5 pullups
- 5 pullups
- 10 situps
- 5 pullups
Notes: Good workout
compudog
Well-known member
Gym Tue Nov 08 2011
531 Schedule: cycle 1, week 1, day 2
Warmup
- 5 min. stationary bike
Bench Press + Slantboard
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 150 x 5
- 175 x 5
- 195 x 12
- 115 x 10
- 115 x 10
- 10 situps
- 135 x 10
- 10 situps
- 135 x 10
- 10 situps
- 135 x 10
Notes: Good workout.
531 Schedule: cycle 1, week 1, day 2
Warmup
- 5 min. stationary bike
Bench Press + Slantboard
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 150 x 5
- 175 x 5
- 195 x 12
- 115 x 10
- 115 x 10
- 10 situps
- 135 x 10
- 10 situps
- 135 x 10
- 10 situps
- 135 x 10
Notes: Good workout.
compudog
Well-known member
Gym Thu Nov 10 2011
531 Schedule, cyle 1, week 1, day 3
Warmup
- 5 min. stationary bike.
Box Squats + Slantboard
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 235 x 5
- 250 x 12
- 225 x 10
- 225 x 10
- 10 situps
- 225 x 10
- 10 situps
- 225 x 10
- 10 situps
- 225 x 10
Notes: Good workout.
Warmup
- 5 min. stationary bike.
Box Squats + Slantboard
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 235 x 5
- 250 x 12
- 225 x 10
- 225 x 10
- 10 situps
- 225 x 10
- 10 situps
- 225 x 10
- 10 situps
- 225 x 10
Notes: Good workout.
compudog
Well-known member
Gym Sat Nov 12 2011
531 Schedule: cycle 1, week 1, day 4
Warmup
- 10 min. stair master
Press
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 105 x 5
- 125 x 5
- 145 x 4
- 125 x 8
Upright Barbell Rows + Military Press + Hyperextensions
- lb x reps (x2)
- 65 x 10
- 70 x 10
- 10 hypers
- 75 x 10
- 10 hypers
- 70 x 10
- 10 hypers
- 65 x 10
Notes: Pretty good workout, messed up adding weight, didn't intend to be pressing 145, oh well. Total time; 50 minutes including shower.
531 Schedule: cycle 1, week 1, day 4
Warmup
- 10 min. stair master
Press
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 105 x 5
- 125 x 5
- 145 x 4
- 125 x 8
Upright Barbell Rows + Military Press + Hyperextensions
- lb x reps (x2)
- 65 x 10
- 70 x 10
- 10 hypers
- 75 x 10
- 10 hypers
- 70 x 10
- 10 hypers
- 65 x 10
Notes: Pretty good workout, messed up adding weight, didn't intend to be pressing 145, oh well. Total time; 50 minutes including shower.
compudog
Well-known member
Gym Mon Nov 14 2011
531 Schedule: cycle 1, week 2, day 1
Warmup
- 5 min. jogging treadmill
Bench Press
- lb x reps
- 95 x 5
- 115 x 5
- 135 x 5
- 160 x 3
- 185 x 3
- 205 x 9
Dumbell Bench Press + Slantboard
- lb x reps
- 60 x 10
- 60 x 10
- 10 situps
- 60 x 10
- 10 situps
- 60 x 10
- 10 situps
- 60 x 10
Notes: Good workout.
531 Schedule: cycle 1, week 2, day 1
Warmup
- 5 min. jogging treadmill
Bench Press
- lb x reps
- 95 x 5
- 115 x 5
- 135 x 5
- 160 x 3
- 185 x 3
- 205 x 9
Dumbell Bench Press + Slantboard
- lb x reps
- 60 x 10
- 60 x 10
- 10 situps
- 60 x 10
- 10 situps
- 60 x 10
- 10 situps
- 60 x 10
Notes: Good workout.
compudog
Well-known member
Gym Tue Nov 15 2011
531 Schedule: cycle 1, week 2, day 2
Warmup
- 5 min. jogging treadmill
Deadlift
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
- 215 x 3
- 245 x 3
- 275 x 11
Pullups + Ab Coaster (+20 lb)
- exc. x reps
- pu x 5
- pu x 5
- ac x 20
- pu x 5
- pu x 5
- ac x 20
- pu x 5
- pu x 5
- ac x 20
- pu x 5
Notes: Good workout.
531 Schedule: cycle 1, week 2, day 2
Warmup
- 5 min. jogging treadmill
Deadlift
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
- 215 x 3
- 245 x 3
- 275 x 11
Pullups + Ab Coaster (+20 lb)
- exc. x reps
- pu x 5
- pu x 5
- ac x 20
- pu x 5
- pu x 5
- ac x 20
- pu x 5
- pu x 5
- ac x 20
- pu x 5
Notes: Good workout.
compudog
Well-known member
Gym Thu Nov 17 2011
531 Schedule: cycle 1, week 2, day 3
Warmup
- 5 min. stair master
Press
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 100 x 3
- 115 x 3
- 130 x 6
Upright Row + Military Press + Hyperextensions
- lb x reps (x2)
- 70 x 10
- 75 x 10
- 10 hypers
- 80 x 10
- 10 hypers
- 75 x 10
- 10 hypers
- 70 x 10
Notes: Ok workout.
531 Schedule: cycle 1, week 2, day 3
Warmup
- 5 min. stair master
Press
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 100 x 3
- 115 x 3
- 130 x 6
Upright Row + Military Press + Hyperextensions
- lb x reps (x2)
- 70 x 10
- 75 x 10
- 10 hypers
- 80 x 10
- 10 hypers
- 75 x 10
- 10 hypers
- 70 x 10
Notes: Ok workout.
compudog
Well-known member
Gym Fri Nov 18 2011
531 Schedule: cycle 1, week 2, day 4
Warmup
- 5 min. jogging treadmill
Box Squats + Slantboard (+10 lb behind my head)
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 3
- 235 x 3
- 265 x 10
- 185 x 10
- 185 x 10
- 10 situps
- 185 x 10
- 10 situps
- 185 x 10
- 10 situps
- 185 x 10
Notes: Good workout.
531 Schedule: cycle 1, week 2, day 4
Warmup
- 5 min. jogging treadmill
Box Squats + Slantboard (+10 lb behind my head)
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 3
- 235 x 3
- 265 x 10
- 185 x 10
- 185 x 10
- 10 situps
- 185 x 10
- 10 situps
- 185 x 10
- 10 situps
- 185 x 10
Notes: Good workout.
compudog
Well-known member
Gym Mon Nov 21 2011
531 Schedule: cycle 1, week 3, day 1
Warmup
- 5 min. walking treadmill
Bench Press
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 175 x 5
- 195 x 3
- 220 x 6
- 135 x 10
Dips (bodyweight) + Slantboard (+10 lb)
- exc. x reps
- dips x 10
- situps x 10
- dips x 10
- situps x 10
- dips x 10
- situps x 10
- dips x 10
- dips x 10
Notes: Good workout.
531 Schedule: cycle 1, week 3, day 1
Warmup
- 5 min. walking treadmill
Bench Press
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 175 x 5
- 195 x 3
- 220 x 6
- 135 x 10
Dips (bodyweight) + Slantboard (+10 lb)
- exc. x reps
- dips x 10
- situps x 10
- dips x 10
- situps x 10
- dips x 10
- situps x 10
- dips x 10
- dips x 10
Notes: Good workout.
compudog
Well-known member
Gym Tue Nov 22 2011
531 Schedule: cycle 1, week 3, day 2
Warmup
- 5 min. jogging treadmill
Deadlift
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 230 x 5
- 260 x 3
- 290 x 11
Pullups + Ab Coaster (+40 lb)
- exc. x reps
- pu x 5
- pu x 5
- ac x 20
- pu x 5
- pu x 5
- ac x 20
- pu x 5
- pu x 5
- ac x 20
Notes: Ok workout. Had a little trouble with the lockout on my last rep @ 290.
531 Schedule: cycle 1, week 3, day 2
Warmup
- 5 min. jogging treadmill
Deadlift
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 230 x 5
- 260 x 3
- 290 x 11
Pullups + Ab Coaster (+40 lb)
- exc. x reps
- pu x 5
- pu x 5
- ac x 20
- pu x 5
- pu x 5
- ac x 20
- pu x 5
- pu x 5
- ac x 20
Notes: Ok workout. Had a little trouble with the lockout on my last rep @ 290.
compudog
Well-known member
Gym Thu Nov 24 2011
Warmup
- 5 min. walking treadmill
Press
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 110 x 5
- 125 x 3
- 135 x 7
Upright Rows + Military Press + Slantboard (+10 lb)
- lb x reps (x2)
- 75 x 10
- 80 x 10
- 10 situps
- 85 x 10
- 10 situps
- 80 x 10
- 10 situps
- 75 x 10
Notes: Good workout.
Warmup
- 5 min. walking treadmill
Press
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 110 x 5
- 125 x 3
- 135 x 7
Upright Rows + Military Press + Slantboard (+10 lb)
- lb x reps (x2)
- 75 x 10
- 80 x 10
- 10 situps
- 85 x 10
- 10 situps
- 80 x 10
- 10 situps
- 75 x 10
Notes: Good workout.
compudog
Well-known member
Gym Fri Nov 25 2011
531 Schedule: cycle 1, week 3, day 4
Warmup
- 5 min. stationary bike
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 220 x 5
- 250 x 3
- 280 x 8
Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 400 x 10
- 200 x 10
Hack Squat Machine + Vertical Slantboard
- lb x reps
- 90 x 10
- 10 situps
- 180 x 10
- 10 situps
- 270 x 10
- 10 situps
- 180 x 10
- 10 situps
- 90 x 10
Notes: Really good workout. Went a bit over for time but oh well. Next week is deload.
531 Schedule: cycle 1, week 3, day 4
Warmup
- 5 min. stationary bike
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 220 x 5
- 250 x 3
- 280 x 8
Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 400 x 10
- 200 x 10
Hack Squat Machine + Vertical Slantboard
- lb x reps
- 90 x 10
- 10 situps
- 180 x 10
- 10 situps
- 270 x 10
- 10 situps
- 180 x 10
- 10 situps
- 90 x 10
Notes: Really good workout. Went a bit over for time but oh well. Next week is deload.
compudog
Well-known member
Gym Mon Nov 28 2011
531 Schedule: cycle 1, week 4, day 1
Warmup
- 5 min. walking treadmill
Bench Press
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 95 x 5
- 115 x 5
- 140 x 5
Dumbbell Press + Slantboard
- lb x reps
- 50 x 10
- 10 situps
- 50 x 10
- 10 situps
- 50 x 10
- 10 situps
- 50 x 10
- 10 situps
- 50 x 10
- 10 situps
+ Cardio
- 10 min. stationary bike
Notes: Pretty good workout.
531 Schedule: cycle 1, week 4, day 1
Warmup
- 5 min. walking treadmill
Bench Press
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 95 x 5
- 115 x 5
- 140 x 5
Dumbbell Press + Slantboard
- lb x reps
- 50 x 10
- 10 situps
- 50 x 10
- 10 situps
- 50 x 10
- 10 situps
- 50 x 10
- 10 situps
- 50 x 10
- 10 situps
+ Cardio
- 10 min. stationary bike
Notes: Pretty good workout.
Mr.Sinister
Well-known member
You'll like 5/3/1. Makes life simple. A suggestion would be to get some micro-loads. Smaller jumps has really helped me with always moving forward. Also I always look to PR by Wendler's formula. It's great to keep you moving forward without setting all your eggs on the specific rep maxes. Rep here and there adds up this way. Looks good, good luck.
compudog
Well-known member
Hey thanks. I'm liking it so far but I have to admit I find the deload a bit strange. Too used to going to the max all the time I guess.
compudog
Well-known member
Gym Thu Dec 01 2011
531 Schedule: cycle 1, week 4, day 3
Warmup
- 5 min. stairmaster
Press
- lb x reps
- 45 x 5
- 55 x 5
- 65 x 5
- 75 x 5
- 85 x 5
- 95 x 5
Upright Rows + Military Press + Slantboard
- lb x reps
- 60 x 10
- 10 situps
- 60 x 10
- 10 situps
- 60 x 10
- 10 situps
- 60 x 10
- 10 situps
- 60 x 10
- 10 situps
Notes: Ok workout.
531 Schedule: cycle 1, week 4, day 3
Warmup
- 5 min. stairmaster
Press
- lb x reps
- 45 x 5
- 55 x 5
- 65 x 5
- 75 x 5
- 85 x 5
- 95 x 5
Upright Rows + Military Press + Slantboard
- lb x reps
- 60 x 10
- 10 situps
- 60 x 10
- 10 situps
- 60 x 10
- 10 situps
- 60 x 10
- 10 situps
- 60 x 10
- 10 situps
Notes: Ok workout.
compudog
Well-known member
Gym Fri Dec 02 2011
531 Schedule: cycle 1, week 4, day 4
Warmup
- 5 min. stationary bike
Box Squat
- lb x reps
- 45 x 5
- 135 x 5
- 135 x 5
- 135 x 5
- 135 x 5
- 155 x 5
- 175 x 5
Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 400 x 10
- 200 x 10
RDL
- lb x reps
- 135 x 6
- 135 x 6
- 135 x 6
- 135 x 6
- 135 x 6
Hack Squat Machine + Ab Coaster (+20 lb)
- lb x reps
- 90 x 10
- ac x 10
- 180 x 10
- ac x 10
- 270 x 10
- ac x 10
- 180 x 10
- ac x 10
- 90 x 10
- ac x 10
Notes: Good workout. A bit more volume than usual but I was feeling impatient with the deload.
531 Schedule: cycle 1, week 4, day 4
Warmup
- 5 min. stationary bike
Box Squat
- lb x reps
- 45 x 5
- 135 x 5
- 135 x 5
- 135 x 5
- 135 x 5
- 155 x 5
- 175 x 5
Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 400 x 10
- 200 x 10
RDL
- lb x reps
- 135 x 6
- 135 x 6
- 135 x 6
- 135 x 6
- 135 x 6
Hack Squat Machine + Ab Coaster (+20 lb)
- lb x reps
- 90 x 10
- ac x 10
- 180 x 10
- ac x 10
- 270 x 10
- ac x 10
- 180 x 10
- ac x 10
- 90 x 10
- ac x 10
Notes: Good workout. A bit more volume than usual but I was feeling impatient with the deload.
compudog
Well-known member
Gym Mon Dec 05 2011
531 Schedule: cycle 2, week 1, day 1
Warmup
- 5 min. stationary bike
Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 150 x 5
- 175 x 5
- 200 x 10
Dips (BW) + Slantboard (+10 lb)
- exc. x reps
- dips x 10
- situps x 10
- dips x 10
- situps x 10
- dips x 10
- situps x 10
- dips x 10
- situps x 10
- dips x 10
- situps x 10
Standing Calf Raise
- lb x reps
- 135 x 10
- 135 x 10
- 135 x 10
Notes: Ok workout.
531 Schedule: cycle 2, week 1, day 1
Warmup
- 5 min. stationary bike
Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 150 x 5
- 175 x 5
- 200 x 10
Dips (BW) + Slantboard (+10 lb)
- exc. x reps
- dips x 10
- situps x 10
- dips x 10
- situps x 10
- dips x 10
- situps x 10
- dips x 10
- situps x 10
- dips x 10
- situps x 10
Standing Calf Raise
- lb x reps
- 135 x 10
- 135 x 10
- 135 x 10
Notes: Ok workout.
compudog
Well-known member
Gym Tue Dec 06 2011
531 Schedule: cycle 2, week 1, day 2
Warmup
- 5 min. walking treadmill
Deadlift
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 235 x 5
- 265 x 14
Pull-ups + Vertical Slantboard
- exc. x reps
- pu x 5
- pu x 5
- su x 10
- pu x 5
- pu x 5
- su x 10
- pu x 5
- pu x 5
- su x 10
- pu x 5
- pu x 5
- su x 10
- pu x 5
Notes: Good workout.
531 Schedule: cycle 2, week 1, day 2
Warmup
- 5 min. walking treadmill
Deadlift
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 235 x 5
- 265 x 14
Pull-ups + Vertical Slantboard
- exc. x reps
- pu x 5
- pu x 5
- su x 10
- pu x 5
- pu x 5
- su x 10
- pu x 5
- pu x 5
- su x 10
- pu x 5
- pu x 5
- su x 10
- pu x 5
Notes: Good workout.
compudog
Well-known member
Gym Thu Dec 08 2011
531 Schedule: cycle 2, week 1, day 3
Warmup
- 5 min. walking treadmill
Press
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 95 x 5
- 110 x 5
- 125 x 10
Military Press + Bent Over Rows + Slantboard (+10 lb)
- lb x reps (x2)
- 80 x 10
- 10 situps
- 80 x 10
- 10 situps
- 80 x 10
- 10 situps
- 80 x 10
- 10 situps
- 80 x 10
- 10 situps
Notes: Good workout.
531 Schedule: cycle 2, week 1, day 3
Warmup
- 5 min. walking treadmill
Press
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 95 x 5
- 110 x 5
- 125 x 10
Military Press + Bent Over Rows + Slantboard (+10 lb)
- lb x reps (x2)
- 80 x 10
- 10 situps
- 80 x 10
- 10 situps
- 80 x 10
- 10 situps
- 80 x 10
- 10 situps
- 80 x 10
- 10 situps
Notes: Good workout.
compudog
Well-known member
Gym Fri Dec 09 2011
531 Schedule: cycle 2, week 1, day 4
Warmup
- 5 min. walking treadmill
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 195 x 5
- 225 x 5
- 255 x 11
Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 400 x 10
- 200 x 10
Hack Squat Machine
- lb x reps
- 90 x 10
- 180 x 10
- 270 x 10
- 180 x 10
- 90 x 10
Standing Calf Raise + Ab Coaster (+20 lb)
- lb x reps
- 150 x 10
- ac x 20
- 150 x 10
- ac x 20
- 150 x 10
- ac x 20
- 150 x 10
- ac x 20
- 150 x 10
- ac x 20
Notes: Ok workout.
531 Schedule: cycle 2, week 1, day 4
Warmup
- 5 min. walking treadmill
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 195 x 5
- 225 x 5
- 255 x 11
Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 400 x 10
- 200 x 10
Hack Squat Machine
- lb x reps
- 90 x 10
- 180 x 10
- 270 x 10
- 180 x 10
- 90 x 10
Standing Calf Raise + Ab Coaster (+20 lb)
- lb x reps
- 150 x 10
- ac x 20
- 150 x 10
- ac x 20
- 150 x 10
- ac x 20
- 150 x 10
- ac x 20
- 150 x 10
- ac x 20
Notes: Ok workout.
compudog
Well-known member
Gym Thu Dec 15 2011
531 Schedule: cycle 2, week 2, day 3
Warmup
- 5 min. walking treadmill
Press
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 105 x 3
- 120 x 3
- 135 x 9
Upright Rows + Military Press + Slantboard
- lb x reps (x2)
- 70 x 10
- 10 situps
- 75 x 10
- 10 situps
- 80 x 10
- 10 situps
- 75 x 10
- 10 situps
- 70 x 10
- 10 situps
Notes: Good workout.
531 Schedule: cycle 2, week 2, day 3
Warmup
- 5 min. walking treadmill
Press
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 105 x 3
- 120 x 3
- 135 x 9
Upright Rows + Military Press + Slantboard
- lb x reps (x2)
- 70 x 10
- 10 situps
- 75 x 10
- 10 situps
- 80 x 10
- 10 situps
- 75 x 10
- 10 situps
- 70 x 10
- 10 situps
Notes: Good workout.
compudog
Well-known member
Gym Fri Dec 16 2011
531 Schedule: cycle 2, week 2, day 4
Warmup
- 5 min. stationary bike
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 210 x 3
- 240 x 3
- 270 x 10
- 265 x 5
- 245 x 5
- 225 x 5
- 225 x 5
- 225 x 5
Notes: Good workout. Got more reps out of the 270 than I thought I would.
531 Schedule: cycle 2, week 2, day 4
Warmup
- 5 min. stationary bike
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 210 x 3
- 240 x 3
- 270 x 10
- 265 x 5
- 245 x 5
- 225 x 5
- 225 x 5
- 225 x 5
Notes: Good workout. Got more reps out of the 270 than I thought I would.
compudog
Well-known member
Gym Mon Dec 19 2011
531 Schedule: cycle 2, week 3, day 1
Warmup
- 5 min. elliptical trainer
Bench Press
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 175 x 5
- 200 x 3
- 220 x 6
Dips (BW) + Slantboard
- exc. x reps
- dips x 10
- situps x 10
- dips x 10
- situps x 10
- dips x 10
- situps x 10
- dips x 10
- situps x 10
- dips x 10
- situps x 10
Notes: OK workout.
531 Schedule: cycle 2, week 3, day 1
Warmup
- 5 min. elliptical trainer
Bench Press
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 175 x 5
- 200 x 3
- 220 x 6
Dips (BW) + Slantboard
- exc. x reps
- dips x 10
- situps x 10
- dips x 10
- situps x 10
- dips x 10
- situps x 10
- dips x 10
- situps x 10
- dips x 10
- situps x 10
Notes: OK workout.
compudog
Well-known member
Gym Thu Dec 22 2011
531 Schedule: cycle 2, week 3, day 3
Warmup
- 5 min. walking treadmill
Press
- lb x reps
- 50 x 5
- 70 x 5
- 90 x 5
- 110 x 5
- 125 x 3
- 140 x 6
- 135 x 5
- 115 x 5
- 95 x 5
- 85 x 5
- 65 x 5
- 45 x 5
Military Press (barbell) + Slantboard
- lb x reps
- 75 x 10
- 10 situps
- 75 x 10
- 10 situps
- 75 x 10
- 10 situps
- 75 x 10
- 10 situps
- 75 x 10
- 10 situps
Notes: Ok workout.
531 Schedule: cycle 2, week 3, day 3
Warmup
- 5 min. walking treadmill
Press
- lb x reps
- 50 x 5
- 70 x 5
- 90 x 5
- 110 x 5
- 125 x 3
- 140 x 6
- 135 x 5
- 115 x 5
- 95 x 5
- 85 x 5
- 65 x 5
- 45 x 5
Military Press (barbell) + Slantboard
- lb x reps
- 75 x 10
- 10 situps
- 75 x 10
- 10 situps
- 75 x 10
- 10 situps
- 75 x 10
- 10 situps
- 75 x 10
- 10 situps
Notes: Ok workout.
compudog
Well-known member
Gym Fri Dec 23 2011
531 Schedule: cycle 2, week 3, day 4
Warmup
- 5 min. stationary bike
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 255 x 3
- 285 x 7
- 275 x 5
- 265 x 5
- 245 x 5
- 225 x 5
- 225 x 5
Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 400 x 10
- 200 x 10
Standing Calf Raise
- lb x reps
- 135 x 20
- 135 x 20
- 135 x 20
Notes: Ok workout.
Warmup
- 5 min. stationary bike
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 255 x 3
- 285 x 7
- 275 x 5
- 265 x 5
- 245 x 5
- 225 x 5
- 225 x 5
Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 400 x 10
- 200 x 10
Standing Calf Raise
- lb x reps
- 135 x 20
- 135 x 20
- 135 x 20
Notes: Ok workout.
compudog
Well-known member
Gym Tue Dec 27 2011
521 Schedule: cycle 2, week 4, days 1 & 2
Warmup
- 5 min. walking treadmill
Deadlift
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 205 x 5
- 185 x 5
- 155 x 5
- 135 x 5
Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 10
- 155 x 10
- 135 x 10
Dips (BW) + Pullups
- exc x reps
- dips x 5
- pullups x 5
- dips x 5
- pullups x 5
- dips x 5
- pullups x 5
- dips x 5
- pullups x 5
- dips x 5
- pullups x 5
- dips x 5
- pullups x 5
- dips x 5
- pullups x 5
- dips x 5
- pullups x 5
Notes: I combined days 1 & 2 of my deload week, missed a day due to the Christmas gym hours.
521 Schedule: cycle 2, week 4, days 1 & 2
Warmup
- 5 min. walking treadmill
Deadlift
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 205 x 5
- 185 x 5
- 155 x 5
- 135 x 5
Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 10
- 155 x 10
- 135 x 10
Dips (BW) + Pullups
- exc x reps
- dips x 5
- pullups x 5
- dips x 5
- pullups x 5
- dips x 5
- pullups x 5
- dips x 5
- pullups x 5
- dips x 5
- pullups x 5
- dips x 5
- pullups x 5
- dips x 5
- pullups x 5
- dips x 5
- pullups x 5
Notes: I combined days 1 & 2 of my deload week, missed a day due to the Christmas gym hours.
compudog
Well-known member
Gym Thu Dec 29 2011
531 Schedule: cycle 2, week 4, day 3
Warmup
- 5 min. stationary bike
Press
- lb x reps
- 70 x 5
- 80 x 5
- 90 x 5
Military Press + Slantboard
- lb x reps
- 70 x 10
- 12 situps
- 75 x 10
- 12 situps
- 80 x 10
- 12 situps
- 75 x 10
- 12 situps
- 70 x 10
- 12 situps
Barbell Rows
- lb x reps
- 110 x 10
- 115 x 10
- 120 x 10
- 115 x 10
- 110 x 10
Bonus Cardio
- Elliptical Trainer 10 min
- Jogging treadmill 5 min (testing out the vibram "shoes")
Notes: Ok workout.
Warmup
- 5 min. stationary bike
Press
- lb x reps
- 70 x 5
- 80 x 5
- 90 x 5
Military Press + Slantboard
- lb x reps
- 70 x 10
- 12 situps
- 75 x 10
- 12 situps
- 80 x 10
- 12 situps
- 75 x 10
- 12 situps
- 70 x 10
- 12 situps
Barbell Rows
- lb x reps
- 110 x 10
- 115 x 10
- 120 x 10
- 115 x 10
- 110 x 10
Bonus Cardio
- Elliptical Trainer 10 min
- Jogging treadmill 5 min (testing out the vibram "shoes")
Notes: Ok workout.
compudog
Well-known member
Gym Fri Dec 30 2011
531 Schedule: cycle 2, week 4, day 4
Warmup
- 5 min. walking treadmill
Box Squats
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 205 x 5
- 185 x 5
- 155 x 5
- 135 x 5
Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 400 x 10
- 200 x 10
RDL
- lb x reps
- 135 x 10
- 155 x 10
- 185 x 10
- 155 x 10
- 135 x 10
Hack Squat Machine
- lb x reps
- 90 x 10
- 180 x 10
- 270 x 10
- 180 x 10
- 90 x 10
Notes: Ok workout, 55 min.
531 Schedule: cycle 2, week 4, day 4
Warmup
- 5 min. walking treadmill
Box Squats
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 205 x 5
- 185 x 5
- 155 x 5
- 135 x 5
Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 400 x 10
- 200 x 10
RDL
- lb x reps
- 135 x 10
- 155 x 10
- 185 x 10
- 155 x 10
- 135 x 10
Hack Squat Machine
- lb x reps
- 90 x 10
- 180 x 10
- 270 x 10
- 180 x 10
- 90 x 10
Notes: Ok workout, 55 min.
compudog
Well-known member
Gym Mon Jan 02 2012
531 Schedule: cycle 3, week 1, day 1
Warmup
- 5 min. walking treadmill
Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 155 x 5
- 180 x 5
- 200 x 11
- 195 x 5
- 185 x 5
- 155 x 5
- 135 x 5
Dips (BW) + Slantboard
- reps x exc.
- 10 x dips
- 10 x situps
- 10 x dips
- 10 x situps
- 10 x dips
- 10 x situps
- 10 x dips
- 10 x situps
- 10 x dips
- 10 x situps
Notes: Good workout.
531 Schedule: cycle 3, week 1, day 1
Warmup
- 5 min. walking treadmill
Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 155 x 5
- 180 x 5
- 200 x 11
- 195 x 5
- 185 x 5
- 155 x 5
- 135 x 5
Dips (BW) + Slantboard
- reps x exc.
- 10 x dips
- 10 x situps
- 10 x dips
- 10 x situps
- 10 x dips
- 10 x situps
- 10 x dips
- 10 x situps
- 10 x dips
- 10 x situps
Notes: Good workout.
compudog
Well-known member
Gym Tue Jan 03 2011
531 Schedule: cycle 3, week 1, day 2
Warmup
- 5 min. jogging treadmill
Deadlift
- lb x reps
- 135 x 5
- 185 x 5
- 210 x 5
- 240 x 5
- 275 x 10
Pull-ups + Hyperextensions
- exc. x reps
- pull-ups x 5
- pull-ups x 5
- hypers x 10
- pull-ups x 5
- pull-ups x 5
- hypers x 10
- pull-ups x 5
- pull-ups x 5
- hypers x 10
- pull-ups x 5
- pull-ups x 5
- hypers x 10
- pull-ups x 5
- pull-ups x 5
- hypers x 10
Notes: Ok workout.
531 Schedule: cycle 3, week 1, day 2
Warmup
- 5 min. jogging treadmill
Deadlift
- lb x reps
- 135 x 5
- 185 x 5
- 210 x 5
- 240 x 5
- 275 x 10
Pull-ups + Hyperextensions
- exc. x reps
- pull-ups x 5
- pull-ups x 5
- hypers x 10
- pull-ups x 5
- pull-ups x 5
- hypers x 10
- pull-ups x 5
- pull-ups x 5
- hypers x 10
- pull-ups x 5
- pull-ups x 5
- hypers x 10
- pull-ups x 5
- pull-ups x 5
- hypers x 10
Notes: Ok workout.
compudog
Well-known member
Gym Thu Jan 05 2012
531 Schedule: cycle 3, week 1, day 3
Warmup
- 5 min. walking treadmill
Press
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 100 x 5
- 115 x 5
- 130 x 10
Barbell Rows
- lb x reps
- 110 x 10
- 115 x 10
- 120 x 10
- 115 x 10
- 110 x 10
Military Press + Slantboard
- lb x reps
- 75 x 10
- 10 situps
- 80 x 10
- 10 situps
- 85 x 10
- 10 situps
- 80 x 10
- 10 situps
- 75 x 10
- 10 situps
Notes: Good workout.
531 Schedule: cycle 3, week 1, day 3
Warmup
- 5 min. walking treadmill
Press
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 100 x 5
- 115 x 5
- 130 x 10
Barbell Rows
- lb x reps
- 110 x 10
- 115 x 10
- 120 x 10
- 115 x 10
- 110 x 10
Military Press + Slantboard
- lb x reps
- 75 x 10
- 10 situps
- 80 x 10
- 10 situps
- 85 x 10
- 10 situps
- 80 x 10
- 10 situps
- 75 x 10
- 10 situps
Notes: Good workout.
compudog
Well-known member
Gym Fri Jan 06 2012
531 Schedule: cycle 3, week 1, day 4
Warmup
- 5 min. stationary bike
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 205 x 5
- 235 x 5
- 265 x 10
Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 400 x 10
- 200 x 10
RDL
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
- 155 x 5
- 135 x 5
Notes: Ok workout, not as strong as I would have liked on the squats, not enough food I guess, oh well at least my Christmas flab is starting to fade.
531 Schedule: cycle 3, week 1, day 4
Warmup
- 5 min. stationary bike
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 205 x 5
- 235 x 5
- 265 x 10
Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 400 x 10
- 200 x 10
RDL
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
- 155 x 5
- 135 x 5
Notes: Ok workout, not as strong as I would have liked on the squats, not enough food I guess, oh well at least my Christmas flab is starting to fade.
compudog
Well-known member
Gym Mon Jan 09 2012
531 Schedule: cycle 3, week 2, day 1
Warmup
- 5 min. jogging treadmill
Bench Press
- lb x reps
- 45 x 5
- 135 x 5
- 165 x 3
- 190 x 3
- 215 x 8
- 205 x 8
- 185 x 5
- 155 x 5
- 135 x 15
Dips (BW) + Slantboard
- reps x exc.
- 10 x dips
- 10 x situps
- 10 x dips
- 10 x situps
- 10 x dips
- 10 x situps
- 10 x dips
- 10 x situps
- 10 x dips
- 10 x situps
Notes: Pretty good workout.
531 Schedule: cycle 3, week 2, day 1
Warmup
- 5 min. jogging treadmill
Bench Press
- lb x reps
- 45 x 5
- 135 x 5
- 165 x 3
- 190 x 3
- 215 x 8
- 205 x 8
- 185 x 5
- 155 x 5
- 135 x 15
Dips (BW) + Slantboard
- reps x exc.
- 10 x dips
- 10 x situps
- 10 x dips
- 10 x situps
- 10 x dips
- 10 x situps
- 10 x dips
- 10 x situps
- 10 x dips
- 10 x situps
Notes: Pretty good workout.
compudog
Well-known member
Gym Tue Jan 10 2011
531 Schedule: cycle 3, week 2, day 2
Warmup
- 5 min. walking treadmill
Deadlift
- lb x reps
- 135 x 5
- 225 x 3
- 260 x 3
- 290 x 9
Pull-ups + Vertical Slantboard
- exc. x reps
- 5 x pull-ups
- 5 x pull-ups
- 10 x situps
- 5 x pull-ups
- 5 x pull-ups
- 10 x situps
- 5 x pull-ups
- 5 x pull-ups
- 10 x situps
- 5 x pull-ups
- 5 x pull-ups
- 10 x situps
- 5 x pull-ups
- 5 x pull-ups
- 10 x situps
Notes: Pretty good workout. P.R. for hook grip on deadlifts @ 260, prev. 245.
531 Schedule: cycle 3, week 2, day 2
Warmup
- 5 min. walking treadmill
Deadlift
- lb x reps
- 135 x 5
- 225 x 3
- 260 x 3
- 290 x 9
Pull-ups + Vertical Slantboard
- exc. x reps
- 5 x pull-ups
- 5 x pull-ups
- 10 x situps
- 5 x pull-ups
- 5 x pull-ups
- 10 x situps
- 5 x pull-ups
- 5 x pull-ups
- 10 x situps
- 5 x pull-ups
- 5 x pull-ups
- 10 x situps
- 5 x pull-ups
- 5 x pull-ups
- 10 x situps
Notes: Pretty good workout. P.R. for hook grip on deadlifts @ 260, prev. 245.