compudog's workout log

Gym Thu Mar 08 2012

531 Schedule: cycle 5, 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
- 130 x 3
- 145 x 6

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

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

Chinups + AbCoaster (superset)
- chinups
- x reps
- x 5
- x 5
- x 5
- x 5

- abCoaster
- lb x reps
- 40 x 20
- 40 x 20
- 40 x 20
- 40 x 20
- 40 x 20


Notes: Pretty good workout.
 
Gym Fri Mar 09 2012

531 Schedule: cycle 5, week 2, day 4

531 Box Squat
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- 185 x 5
- core lifts
- 245 x 3
- 275 x 3
- 300 x 8

RDL + Squat (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
- 185 x 10
- 185 x 10
- 185 x 10
- 185 x 10


Notes: Ok workout, took a bit longer than I'd like, busy day at the gym.
 
Gym Mon Mar 12 2012

531 Schedule: cycle 5, week 3, day 1

Warmup
- chinups x 20

531 Bench Press
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- core lifts
- 185 x 5
- 210 x 3
- 235 x 4 <- P.R. + 5 lb

Bench Press + Seated Cable Row (superset)
- bench press
- lb x reps
- 135 x 10
- 135 x 10
- 135 x 10
- 135 x 10
- 135 x 10

- cable row
- lb x reps
- 130 x 10
- 130 x 10
- 130 x 10
- 130 x 10
- 130 x 10

Shrugs (Hammer Strength Machine)
- lb x reps
- 225 x 10
- 225 x 10


Notes: Workout got cut short oh well.
 
Gym Tue Mar 13 2012

531 Schedule: cycle 5, week 3, day 2

531 Deadlift
- lb x reps
- warmup
- 135 x 5
- core lifts
- 255 x 5
- 295 x 3
- 325 x 4

Rack Pulls
- lb x reps
- 365 x 1
- 385 x 1
- 405 x 1

Dumbbell Lunges + Slantboard (superset)
- lunges
- lb x reps
- 60 x 10
- 60 x 10
- 60 x 10
- 60 x 10
- 60 x 10

- slantboard
- x reps
- x 10
- x 10
- x 10
- x 10
- x 10


Notes: Good workout.
 
Gym Thu Mar 15 2012

531 Schedule: cycle 5, week 3, day 3

Warmup
- chinups x 20

531 Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- core lifts
- 120 x 5
- 140 x 3
- 155 x 4 <- P.R. + 5 lb

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

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

Chinups + AbCoaster (superset)
- chinups
- x reps
- x 5
- x 5
- x 5
- x 5

- ab coaster
- lb x reps
- 40 x 20
- 40 x 20
- 40 x 20
- 40 x 20


Notes: Ok workout.
 
Gym Fri Mar 16 2012

531 Schedule: cycle 5, week 3, day 4

531 Box Squats
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- core lifts
- 250 x 5
- 285 x 3
- 315 x 6

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
- 185 x 10
- 185 x 10
- 185 x 10


Notes: Another workout cut short, oh well.
 
Gym Mon Mar 19 2012

Warmup
- chinups x 10

Bench Press
- 95 x 5
- 145 x 5
- 195 x 5
- 245 x 3 <- P.R. + 10 lb.
- 195 x 4
- 145 x 8

Dumbbell Press + Seated Cable Row (superset)
- dumbbell press
- lb x reps
- 45 x 10
- 60 x 10
- 60 x 10

- cable row
- lb x reps
- 150 x 10
- 150 x 10
- 150 x 10

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

- dips (bw)
- x reps
- x 10
- x 10
- x 10


Notes: Supposed to be a deload day but I had a spotter for the bench + drop set.
 
Gym Tue Mar 20 2012

Deadlift
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 3
- 315 x 2


Rack Pulls
- lb x reps
- 365 x 1
- 385 x 1
- 405 x 1


Notes: Ok workout. Supposed to be a deload week, but I have no patience for it. Life is short, weights are heavy.
 
You could just deload every other or even every third cycle. I do 3 days a week and I never do a deload, but I'll take a day here and there when I need it.
 
Mr.Sinister said:
You could just deload every other or even every third cycle. I do 3 days a week and I never do a deload, but I'll take a day here and there when I need it.
Click to expand...

Hi Sinister, thanks for the suggestion, deloading every other cycle sounds like a good idea, I'll probably try that. I've also been thinking about going to a 3 day schedule, it seems kind of inevitable as the workouts get harder but we'll see.
 
Gym Thu Mar 23 2012

Warmup
- chinups x 20

Press
- lb x reps
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- 135 x 5

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

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


Notes: Ok workout.
 
Gym Fri Mar 23 2012

Warmup
- chinups x 10

Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 3
- 315 x 2
- 335 x 2 <- P.R. + 20 lb.

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.
 
Gym Mon Mar 26 2012

531 Schedule: cycle 6, week 1, day 1

Warmup
- chinups x 20

531 Bench Press
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- core lifts
- 160 x 5
- 190 x 5
- 215 x 11

Dumbbell Bench Press + Seated Cable Row (superset)
- dumbbell press
- lb x reps
- 65 x 10
- 65 x 10
- 65 x 10
- 65 x 10
- 65 x 10

- cable row
- lb x reps
- 140 x 10
- 140 x 10
- 140 x 10
- 140 x 10
- 140 x 10

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

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


Notes: Good workout
 
Gym Tue Mar 27 2012

531 Schedule: cycle 6, week 1, day 2

531 Deadlift
- lb x reps
- warmup
- 135 x 5
- core lifts
- 230 x 5
- 265 x 5
- 300 x 5

Rack Pulls
- lb x reps
- 365 x 1
- 385 x 1
- 405 x 1


Notes: Not the best workout, oh well.
 
Gym Thu Mar 29 2012

531 Schedule: cycle 6, week 1, day 3

Warmup
- chinups x 20

531 Press
- lb x reps
- warmup
- 45 x 5
- 65 x 5
- core lifts
- 110 x 5
- 125 x 5
- 145 x 6

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

- military press
- lb x reps
- 85 x 10
- 85 x 10
- 85 x 10
- 85 x 10
- 85 x 10

Chinups + Vertical Slantboard (superset)
- chinups
- x reps
- x 5
- x 5
- x 5
- x 5

- slantboard
- x reps
- x 10
- x 10
- x 10
- x 10


Notes: Good workout.
 
SweetLou321 said:
looks good in here man, hope your enjoying your training
Click to expand...

Hey SweetLou, thanks. Yes I am enjoying it, tremendously in fact. The curve seemed a bit steep when I first implemented the changes you suggested, but I'm adapting to the workload now, feels really good. Cheers!
 
Gym Fri Mar 30 2012

531 Schedule: cycle 6, week 1, day 4

531 Box Squat
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- core lifts
- 225 x 5
- 255 x 5
- 295 x 10

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
- 185 x 10
- 185 x 10
- 185 x 10
- 185 x 10

Back Raise + Slantboard (superset)
- back raise
- x reps
- x 10
- x 10
- x 10

- slantboard
- x reps
- x 10
- x 10
- x 10


Notes: Good workout.
 
compudog said:
Hey SweetLou, thanks. Yes I am enjoying it, tremendously in fact. The curve seemed a bit steep when I first implemented the changes you suggested, but I'm adapting to the workload now, feels really good. Cheers!
Click to expand...

Good to hear man, your lifts should increase more steadly with the back/hamstring work. If you can try to get your bb row strength up to match your bench, cant bench big weights if your back cant stay tight and support it. Take care man.
 
SweetLou321 said:
Good to hear man, your lifts should increase more steadly with the back/hamstring work. If you can try to get your bb row strength up to match your bench, cant bench big weights if your back cant stay tight and support it. Take care man.
Click to expand...

Thanks for the tip, I'm gonna do it, I want my bench to get over 300, so I have a ways to go.
 
Gym Mon Apr 02 2012

531 Schedule: cycle 6, 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
- 225 x 8

Dumbbell Bench Press + Seated Cable Row (superset)
- dumbbell bench
- lb x reps
- 65 x 10
- 70 x 10
- 75 x 10
- 70 x 10
- 65 x 8

- cable row
- lb x reps
- 150 x 10
- 160 x 10
- 170 x 10
- 160 x 10
- 150 x 10

Dips + Shrugs (superset)
- dips (BW)
- x reps
- x 10
- x 10
- x 10

- shrugs (Hammer Strength)
- lb x reps
- 225 x 10
- 225 x 10
- 225 x 10


Notes: Ok workout.
 
Gym Tue Apr 03 2012

531 Schedule: cycle 6, week 2, day 2

531 Deadlift
- lb x reps
- warmup
- 135 x 10
- 185 x 5
- core lifts
- 225 x 3
- 275 x 3
- 315 x 5 + 1

Rack Pull
- lb x reps
- 365 x 1
- 405 x 3

Dumbbell Lunges + Slantboard (superset)
- lunges
- lb x reps
- 30 x 10
- 35 x 10
- 40 x 10
- 35 x 10
- 30 x 10

- slantboard
- x reps
- x 10
- x 10
- x 10
- x 10
- x 10


Notes: Good workout.
 
Gym Thu Apr 05 2012

531 Schedule: cycle 6, week 2, day 3

Warmup
- chinups x 20

531 Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- core lifts
- 120 x 3
- 135 x 3
- 150 x 6

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

- military press
- lb x reps
- 80 x 10
- 85 x 10
- 90 x 10
- 85 x 10
- 80 x 10

Pullups + Vertical Slantboard (superset)
- pullups
- x reps
- x 5
- x 5
- x 5
- x 5
- x 5

- slantboard
- x reps
- x 10
- x 10
- x 10
- x 10
- x 10


Notes: Good workout, day off so had a bit more time.
 
Gym Fri Apr 06 2012

531 Schedule: cycle 6, week 2, day 4

531 Box Squat
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- 185 x 5
- core lifts
- 225 x 3
- 275 x 3
- 315 x 6

Squats + RDL (superset)
- squats
- lb x reps
- 185 x 10
- 205 x 10
- 225 x 10
- 205 x 10
- 185 x 10

- rdl
- lb x reps
- 185 x 10
- 185 x 10
- 185 x 10
- 185 x 10
- 185 x 10


Notes: It's a holiday here so very busy at the gym. Good workout, performance anxiety aside.
 
Gym Mon Apr 09 2012

531 Schedule: cycle 6, week 3, day 1

Warmup
- chinups x 20

531 Bench Press
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- core lifts
- 190 x 5
- 215 x 3
- 240 x 5

Dumbbell Press + Seated Cable Row (superset)
- dumbbell press
- lb x reps
- 65 x 10
- 70 x 10
- 75 x 10
- 70 x 10
- 65 x 10

- cable row
- lb x reps
- 150 x 10
- 160 x 10
- 170 x 10
- 160 x 10
- 150 x 10

Shrugs + Dips (superset)
- shrugs (Hammer Strength Machine)
- lb x reps
- 245 x 10
- 245 x 10
- 245 x 10
- 245 x 10
- 245 x 10

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


Notes: Good workout
 
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
 
murk01 said:
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
Click to expand...

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.
 
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.
 
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
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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
 
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.
 
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.
 
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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