compudog's workout log

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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
Gym Tue Mar 26 2013

Squat Workout

Box Squat
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 3
- 365 x 1
- 385 x 1
- 425 x 1 <- P.R. +20 lb

Leg Press + RDL + Cable Crunch (superset)
- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 600 x 10

- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 275 x 5
- 315 x 5

- cable crunch
- lb x reps
- 80 x 10
- 80 x 10
- 80 x 10
- 80 x 10


Notes: Really good workout.
 
Gym Thu Mar 28 2013

Overhead Press + Bench Press Workout

Workout in 2 parts

Part 1: 12:10 - 12:25

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 3
- 135 x 5

Part 2: 5:10 - 5:45

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

slantboard
- x reps
- x 15,15,15

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
- 225 x 5

- cable row
- lb x reps
- 230 x 5,5,5,5,5


Notes: Pretty brutal workout but not as bad as last time.
 
Gym Fri Mar 29 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 2
- 405 x 5
- 365 x 5
- 315 x 5
- 275 x 5
- 225 x 5


Notes: Pretty good workout. Holiday today so everyone is off work & the gym is only open 4 hrs. Needless to say it was pretty busy. Amazing what you can do when a pretty girl is watching. :)
 
Gym Mon Apr 01 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
- 265 x 1
- 275 x 3

Iso-Lateral High Row + Floor Press (superset)
- iso (machine) row
- lb x reps
- 180 x 10
- 270 x 10
- 360 x 10

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


Notes: Pretty good workout. My lower back is still a bit trashed from rack pulls on Friday so I wanted a chest supported row. I like that ISO high row machine but I think I loaded it a bit too heavy, struggled a bit to finish the last set.
 
Gym Thu Apr 04 2013

Squat Workout in 2 parts:

Part 1: 12:10 - 12:25

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

Part 2: 4:40 - 5:35

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

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: Lots of box squats
 
Gym Fri Apr 05 2013

Overhead Press Workout

Warmup
- chinups x 5,5,5,5

Overhead Press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 3
- 155 x 1
- 165 x 3
- 135 x 5
- 115 x 10
- 95 x 10

Iso-Lateral High Row + Dips
- iso row
- lb x reps
- 180 x 10
- 270 x 10
- 320 x 10

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


Notes: Pretty good workout.
 
Gym Mon Apr 08 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
- 265 x 4


Notes: Short workout today, oh well short is better than none.
 
Gym Tue Apr 09 2013

Squat Workout

Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 215 x 5
- 365 x 5
- 385 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: Pretty good workout.
 
Gym Thu Apr 11 2013

Overhead Press + Bench Press Workout

Workout in 2 parts

Part 1: 12:10-12:25

Chinups + Overhead Press (superset)
- chinups
- x reps
- x 5,5,5,5,5

- overhead press
- lb x reps
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 155 x 5

Part 2: 5:00- 5:50

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

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

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

Iso Lateral Low Row
- lb x reps
- 180 x 10
- 270 x 10
- 320 x 7,3

Floor Press + Dips (superset)
- floor press
- lb x reps
- 185 x 5
- 225 x 5
- 245 x 4

- dips
- x reps
- x 10,10,15

Notes: Tough workout.
 
Gym Fri Apr 12 2013

Deadlift Workout

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


Notes: Short workout, bit burnt from bench press last night.
 
Gym Mon Apr 15 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
- 265 x 3

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

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


Notes: Ok workout.
 
Gym Tue Apr 16 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 3
- 365 x 3
- 405 x 3

RDL + Hammer Strength Ground Based Squat (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 275 x 5
- 315 x 5

- hammer machine
- lb x reps
- 245 x 10
- 335 x 5
- 425 x 5
- 425 x 5


Notes: Good workout.
 
Gym Thu Apr 18 2013

Overhead Press Workout in 2 Parts

Part 1: 12:10 - 12:30

Warmup
- chinups x 5,5,5,5

Overhead Press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 165 x 3

Part 2: 5:00 - 5:35

Warmup
- chinups x 5,5,5,5

Overhead Press + Seated Cable Row (superset)
- overhead press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 135 x 5
- 135 x 5
- 135 x 5
- 135 x 5

- cable row
- lb x reps
- 230 x 5,5,5,5,5

Dips + Slantboard (superset)
- dips (BW)
- x reps
- x 10,10,10

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


Notes: Pretty good workout. Glad to get 3 reps @ 165.
 
Gym Fri Apr 19 2013

Deadlift Workout

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


Notes: Pretty good workout. Nice to get 405 off the floor after missing it a couple times. Did an extra rep at the end to rack the bar.
 
Gym Mon Apr 22 2013

Bench Press Workout

Warmup
- chinups x 5,5,5,5

Bench Press + Seated Cable Row (superset)
- bench press
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x5
- 245 x 5
- 265 x 3

- cable row
- lb x reps
- 240 x 5
- 240 x 5
- 240 x 5


Notes: Short workout, less than 30 min, slightly altered schedule this week, in the gym a bit later in the day & for even less time than usual.
 
Gym Tue Apr 23 2013

Squat Workout

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


Notes: Short workout, less than 30 minutes.
 
Gym Thu Apr 25 2013

Overhead Press Workout

Warmup
- chinups x 5,5,5,5

Overhead Press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 3
- 155 x 1
- 165 x 3
- 155 x 5
- 135 x 5

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

- dips (BW)
- x reps
- x 10,10,20


Notes: Pretty good workout.
 
Gym Fri Apr 26 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
- 505 x 2
- 455 x 4
- 405 x 5
- 365 x 5
- 315 x 5


Notes: Pretty good workout. Wanted to get over 500 lb, glad I could manage it.
 
Gym Mon Apr 29 2013

Bench Press Workout

Warmup
- chinups x 5,5,5,5

Bench Press + Seated Cable Row (superset)
- bench press
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 245 x 5
- 265 x 3

- cable row
- lb x reps
- 240 x 5
- 240 x 5
- 250 x 5


Notes: Back to my usual schedule, short workout anyway, that's how it goes.
 
Gym Tue Apr 30 2013

Squat Workout

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

Machine Deadlifts (Hammer Strength Ground) + Cable Curls (superset)
- deadlifts
- lb x reps
- 245 x 5
- 445 x 5
- 445 x 5

- cable curls
- lb x reps
- 80 x 10
- 80 x 10
- 80 x 10


Notes: Ok workout, lots of visiting, unfortunately.
 
Gym Tue May 07 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

Back Raise
- x reps
- x 6,6,6


Notes: Got the flu, so a baby workout is about all I could manage.
 
Gym Thu May 09 2013

Sickie workout #2

Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 185 x 5
- 225 x 5

Sumo Deadlift
- lb x reps
- 135 x 5
- 225 x 5
- 275 x 5
- 315 x 5


Notes: Still sick, however, I'm also sick of sitting around doing nothing. Had a lot of back pain for the last week, thought getting some blood in there might help.
 
Gym Fri May 10 2013

Overhead Press Workout

Warmup
- chinups x 5,5,5,5

Overhead Press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 135 x 5
- 155 x 2
- 165 x 2

Standing Calf Raise + Dumbbell Rows (superset)
- calf raise
- lb x reps
- 240 x 5
- 255 x 5
- 270 x 5

- dumbbell rows
- lb x reps
- 75 x 10,10,10


Notes: Feeling better today, pretty good workout considering.
 
Gym Mon May 13 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 3

Seated Cable Row + Floor Press (superset)
- cable row
- lb x reps
- 220 x 5
- 230 x 5
- 240 x 5

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


Notes: Pretty good workout.
 
Gym Tue May 14 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 2

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

- deadlifts (Hammer Strength Ground Squat machine)
- lb x reps
- 245 x 5
- 445 x 5
- 445 x 5
- 495 x 5


Notes: Pretty good workout. Lowered my box for squats about an inch, harder at the bottom but oh well. Forgot my chalk so had to use straps for the heavier rdl's & deads.
 
Gym Thu May 16 2013

Overhead Press Workout

Warmup
- chinups x 5,5,5,5

Overhead Press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 3
- 155 x 1
- 175 x 1 <-- P.R.
- 155 x 4
- 135 x 7


Notes: Short workout. Still, nice to get a P.R. on OHP.
 
Gym Fri May 17 2013

Deadlift Workout

Rack Pulls
- lb x reps
- 135 x 5
- 225 x 5
- 275 x 3
- 315 x 3
- 365 x 1
- 405 x 1
- 455 x 1
- 505 x 2
- 455 x 5
- 405 x 5
- 365 x 5
- 315 x 5


Notes: Ok workout, form wasn't exactly perfect today but the weights all went up anyway.
 
Gym Tue May 21 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
- 270 x 3

Seated Cable Row + Floor Press (superset)
- cable row
- lb x reps
- 220 x 5
- 230 x 5
- 240 x 5
- 250 x 5

- floor press
- lb x reps
- 185 x 5
- 225 x 5
- 245 x 5
- 250 x 4


Notes: Good workout.
 
Gym Wed May 22 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 3
- 365 x 2

RDL + Machine Deadlifts (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

- machine deads (Hammer Strength Ground Based Squat)
- lb x reps
- 245 x 5
- 445 x 5
- 445 x 5


Notes: Dragging a bit today, oh well.
 
Gym Fri May 24 2013

Overhead Press Workout

Warmup
- chinups x 5,5,5,5

Overhead Press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 3
- 155 x 1
- 165 x 1
- 175 x 0
- 155 x 3
- 135 x 8

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

- dips
- x reps
- x 10,10,15


Notes: Not the best workout ever but not the worst either.
 
Gym Mon May 27 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
- 265 x 3

Seated Cable Row + Floor Press (superset)
- cable row
- lb x reps
- 230 x 5
- 240 x 5
- 250 x 5

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


Notes: Ok workout.
 
Gym Tue May 28 2013

Squat Workout

Box Squat
- lb x reps (short box)
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 3
- 315 x 3
- 365 x 3 (tall box)
- 385 x 2
- 315 x 5
- 275 x 5


Notes: Short workout. I'm working on lowering my box.
 
Gym Thu May 30 2013

Overhead Press Workout

Warmup
- chinups x 5,5,5,5

Overhead Press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 3
- 155 x 1
- 165 x 1
- 175 x 1
- 155 x 4
- 135 x 9

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

- dips
- x reps
- x 10,10,15


Notes: Good workout.
 
Gym Fri May 31 2013

Deadlift Workout

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


Notes: Nice to get 405 off the floor, tweaked something in my hip on the way down, hopefully just a spasm & not an injury.
 
Gym Mon Jun 03 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
- 265 x 4

Cable Crunch + Hyperextensions (superset)
- cable crunch
- lb x reps
- 80 x 10,10,10

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


Notes: Got a minor injury doing deadlifts last Friday, so no heavy rows today.
 
Gym Tue Jun 04 2013

Squat Workout

Box Squats
- lb x reps
- 45 x 5 (short box)
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 2 (med box)


Notes: Short workout, still a bit messed up so no RDLs etc.
 
Gym Wed Jun 05 2013

Misc. Workout

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

Cable Crunches + Standing Calf Raise + Hyperextensions (superset)
- cable crunches
- lb x reps
- 80 x 10,10,10,10

- calf raise
- lb x reps
- 180 x 10
- 195 x 10
- 210 x 10
- 225 x 10

- hyperextensions
- x reps
- x 10,10,10,10


Notes: Not the most well organised day in the gym, today was an "off" day so didn't really have a plan, so of course things didn't go as planned.
 
Gym Thu Jun 06 2013

Overhead Press Workout

Warmup
- chinups x 5,5,5,5

Overhead Press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5 (add belt)
- 135 x 2
- 155 x 1
- 165 x 3
- 155 x 5
- 135 x 10

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

- dips
- x reps
- x 10,10,20


Notes: Pretty good workout, better than I was expecting.
 
Gym Fri Jun 07 2013

Deadlift Workout

Rack Pulls
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 2
- 405 x 1
- 455 x 1
- 515 x 1
- 455 x 3
- 405 x 5
- 365 x 5
- 315 x 5


Notes: Good workout. 515 is a PR so that's nice.
 
Gym Mon Jun 10 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
- 265 x 4

Seated Cable Row
- lb x reps
- 240 x 5
- 250 x 5
- 260 x 5


Notes: Ok workout, bit short, too much talking.
 
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