compudog's workout log

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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
Gym Fri Jul 20 2012

531 Schedule: cycle 9, 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
- 135 x 5
- 155 x 3
- 175 x 3 <-- P.R.

Machine Rows + Military Press + Hyperextension (superset)
- rows (H.S. Isolateral Row)
- lb x reps
- 190 x 10
- 190 x 10
- 190 x 10
- 190 x 10
- 190 x 10
- 280 x 10

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

- hyperextensions (BW)
- x reps
- x 10
- x 10
- x 10
- x 10


Notes: Pretty good workout, arm still giving me some trouble, nothing I can't work around though.
 
Gym Sat Jul 21 2012

531 Schedule: cycle 9, week 3, day 4

531 Box Squat
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- 225 x 5
- core lifts
- 285 x 5
- 315 x 3
- 365 x 3
- bonus lift
- 405 x 2

Squats
- lb x reps
- 185 x 10
- 225 x 10
- 245 x 10
- 275 x 5

RDL
- lb x reps
- 185 x 10
- 185 x 10
- 185 x 10
- 185 x 10


Notes: Working out in a different town. Tough workout, small (but very busy) gym with only 1 power rack, I hogged it for 45 minutes, lots of guys were unhappy about that so I had to go as fast as I could. Next week is deload, will do a proper deload this time in order to rest my troublesome arm.
 
Gym Mon Jul 23 2012

531 Schedule: cycle 9, week 4, day 1

531 Bench Press
- lb x reps
- warmup
- 45 x 10
- 95 x 5
- core lifts
- 115 x 5
- 134 x 5
- 165 x 5

Cardio + calves for remainder.


Notes: Cutting out the pulling exercises for my deload, & cutting back on the pushing. Hopefully that will let my arm heal up.
 
Gym Wed Jul 25 2012

531 Schedule: cycle 9, week 4, day 2

531 Deadlift
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5

Cardio + calves for remainder.


Notes: What's to say it's a deload. Lift a little, then sweat a lot.
 
Gym Fri Jul 27 2012

531 Schedule: cycle 9, week 4, day 3

Warmup
Lat pulldown
- lb x reps
- 100 x 10
- 100 x 10
- 100 x 10

531 Press
- lb x reps
- 45 x 10
- core lifts
- 95 x 5
- 115 x 5
- 135 x 5

Box Squats
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 3

Military Press + Lat Pulldown (superset)
- military press
- lb x reps
- 60 x 20
- 70 x 20

- lat pulldown
- lb x reps
- 100 x 20
- 100 x 20


Notes: Fun workout. Got tired of playing with baby weights, wanted to lift something heavy but my arm is still pretty gimpy hence the squats.
 
Gym Mon Jul 30 2012

531 Schedule: cycle 9, week 4, day 4

531 Box Squats
- warmup
- 45 x 5
- core lifts
- 135 x 5
- 205 x 5
- 225 x 5

Cable Crunches + RDL (superset)
- cable crunches
- x reps
- x 20
- x 20
- x 20
- x 20

- rdl
- lb x reps
- 135 x 10
- 135 x 10
- 135 x 10
- 135 x 10

Leg Press + Hack Squat Machine
- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 400 x 10
- 400 x 10

- hack squat
- lb x reps
- 90 x 10
- 180 x 10
- 180 x 10
- 180 x 10
- 180 x 10


Notes: Ok workout. Deload for cycle 9 is done, back to business Wed..
 
Gym Tue Jul 31 2012

531 Schedule: cycle 10, week 1, day 1

Warmup
- chinups x 10,5,5

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

Machine Rows + Bench Press (superset)
- rows (H.S. Row)
- lb x reps
- 180 x 10
- 270 x 10
- 270 x 10
- 270 x 10

- bench press
- lb x reps
- 135 x 10
- 155 x 10
- 185 x 10
- 205 x 7

Dips + Shrugs (superset)
- shrugs (H.S. machine)
- lb x reps
- 225 x 10
- 225 x 10
- 225 x 10

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


Notes: Good workout. Started my next cycle a day early, didn't want to do another day of cardio.
 
Gym Thu Aug 02 2012

531 Schedule: cycle 10, week 1, day 2

531 Deadlift
- lb x reps
- warmup
- 135 x 10
- core lifts
- 255 x 5
- 295 x 5
- 335 x 9

Hanging Leg Raise + Hip Thrust + Dumbbell Lunge (superset)
- hanging leg raise
- x reps
- x 5
- x 5
- x 5

- hip thrust
- lb x reps
- 225 x 10
- 275 x 8
- 315 x 5

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


Notes: Ok workout, first time doing hanging leg raise. I've discovered that my core is a weak point for heavy lifting so ab work is a necessary evil.
 
Gym Fri Aug 03 2012

531 Schedule: cycle 10, week 1, day 3

Warmup
- chinups x 5,5,5,5

531 Press
- lb x reps
- warmup
- 45 x 5
- core lifts
- 125 x 5
- 140 x 5
- 160 x 3,2

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

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

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

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


Notes: Sucky workout. Couldn't get anywhere near the reps I wanted on the overhead press, could be that I was just too bagged after deadlifting yesterday. Normally the day after deadlifts is a rest day, but my schedule is a bit jumbled.
 
Gym Sat Aug 04 2012

531 Schedule: cycle 10, week 1, day 4

531 Box Squats
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- core lifts
- 250 x 5
- 280 x 5
- 325 x 8

Squats
- lb x reps
- 185 x 10
- 225 x 8
- 275 x 5
- 315 x 3

RDL + Slantboard (superset)
- rdl
- lb x reps
- 185 x 10
- 185 x 10
- 205 x 10
- 205 x 10

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


Notes: At the Collicut center (small gym in a public recreation centre in a nearby city), not too crowded today. Monday is a holiday, so done till Tuesday.
 
Gym Tue Aug 07 2012

531 Schedule: cycle 10, 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
- 185 x 3
- 225 x 3
- 245 x 5

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

- dumbbell bench
- lb x reps
- 60 x 10
- 70 x 10
- 80 x 10
- 90 x 6

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

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


Notes: Ok workout.
 
Gym Wed Aug 08 2012

531 Schedule: cycle 10, week 2, day 2

531 Deadlift
- lb x reps
- warmup
- 135 x 10
- core lifts
- 275 x 3
- 315 x 3
- 355 x 7

Hip Thrust + Hanging Leg Raise + Dumbbell Lunge (superset)
- hip thrust
- lb x reps
- 225 x 10
- 275 x 8
- 315 x 5
- 335 x 5

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

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


Notes: Good workout.
 
Gym Fri Aug 10 2012

531 Schedule: cycle 10, 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
- 115 x 3
- 125 x 3
- 135 x 7

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

- military press
- lb x reps
- 100 x 10
- 105 x 10
- 110 x 10
- 115 x 9 +1 (pp)

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

- hypers x 10,10,10,10


Notes: Ok workout. Reset my max for overhead press, I'm abandoning the push press, except to finish assistance sets if necessary. Also this was a fasted workout, went before breakfast. Tons of energy but not a great pump.
 
Gym Sat Aug 11 2012

531 Schedule: cycle 10, week 2, day 4

531 Box Squat
- lb x reps
- warmup
- 45 x 10
- 135 x 5
- 225 x 5
- core lifts
- 275 x 3
- 315 x 3
- 345 x 6

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

- squats
- lb x reps
- 185 x 10
- 225 x 10
- 275 x 8


Notes: Short workout, ran out of time. Form is getting better on the squats, still need to work on depth a bit, was a bit high on the 275 set.
 
Gym Mon Aug 13 2012

531 Schedule: cycle 10, 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
- 205 x 5
- 230 x 3
- 260 x 2,1

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
- 75 x 10
- 80 x 10
- 85 x 7

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: Ok workout. Had to break up my set @ 260 on the bench due to no spot. Short clock today, 45 min. start to finish.
 
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.
 
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.
 
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.
 
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
 
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.
 
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.
 
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.
 
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