compudog's workout log

[compudog]

Gym Tue Jun 11 2013

Squat Workout

Box Squat (short box for all sets)
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 2
- 335 x 1
- 355 x 1
- 315 x 3

RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10


Notes: Pretty good workout.

 

[compudog]

Gym Thu Jun 13 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 2
- 155 x 1
- 175 x 2
- 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: Good workout.

 

[compudog]

Gym Fri Jun 14 2013

Deadlift Workout

Sumo Deadlift
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 3
- 365 x 1
- 385 x 1

Front Squat
- lb x reps
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- 135 x 5


Notes: Not a great workout, energy levels quite low. I guess lifting 5 x per week might not be the best idea for someone my age.

 

[compudog]

Gym Tue Jun 18 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 4
- 365 x 1

RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5
- 315 x 5

- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 690 x 10


Notes: Good workout.

 

[compudog]

Gym Thu Jun 20 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
- 155 x 1
- 165 x 4
- 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: Good workout.

 

[compudog]

Gym Fri Jun 21 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
- 505 x 2

Front Squats
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 155 x 5


Notes: Pretty good workout, off this afternoon so schedule was a bit relaxed.

 

[compudog]

Gym Fri Jun 24 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 2
- 265 x 1
- 275 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
- 255 x 5


Notes: Good workout.

 

[compudog]

Gym Tue Jun 25 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 4
- 365 x 1

RDL + Leg Press + Hyperextensions (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10

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


Notes: Ok workout. Squats were easier than last time, will try to increase reps next time.

 

[compudog]

Gym Jun 27 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 10

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

- dips
- x reps
- x 10,10,25


Notes: Not the greatest workout. Wanted 5 or more realistically 4 reps @ 165 but 3 was it.

 

[compudog]

Gym Fri Jun 28 2013

Deadlift Workout

Sumo Deadlift
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 3
- 365 x 1
- 405 x 2

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


Notes: Good workout, torched my abs though.

 

[compudog]

Gym Tue Jul 02 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

RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10


Notes: Not a great workout, it's either the heat or my wicked ways catching up, not sure which.

 

[compudog]

Gym Thu Jul 04 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 2
- 155 x 1
- 175 x 2
- 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: Good workout.

 

[compudog]

Gym Fri Jul 05 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 3
- 405 x 3
- 455 x 3
- 515 x 1

Front Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 155 x 5
- 175 x 5


Notes: Pretty good workout.

 

[compudog]

Gym Mon Jul 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 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
- 245 x 5


Notes: Ok workout.

 

[compudog]

Gym Tue Jul 09 2013

Squat Workout

Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 375 x 5
- 315 x 4
- 365 x 1

RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 5
- 225 x 5
- 315 x 5

- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10


Notes: Ok workout.

 

[compudog]

Gym Thu Jul 11 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 2
- 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: Ok workout.

 

[compudog]

Gym Fri Jul 12 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 2
- 405 x 2
- 455 x 2
- 515 x 1

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


Notes: Ok workout.

 

[compudog]

Gym Mon Jul 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 4

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
- 255 x 4


Notes: Pretty good workout.

 

[compudog]

Gym Tue Jul 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 5
- 365 x 1

RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10


Notes: Good workout.

 

[compudog]

Gym Thu Jul 18 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 4
- 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: Good workout.

 

[compudog]

Gym Fri Jul 19 2013

Deadlift Workout

Sumo Deadlift
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 3
- 365 x 1
- 405 x 3

Front Squat
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5


Notes: Good workout

 

[compudog]

Gym Mon Jul 22 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
- 245 x 5


Notes: Not the best workout. Too much weekend I'm sure.

 

[compudog]

Gym Tue Jul 23 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 + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10


Notes: Good workout.

 

[compudog]

Gym Thu Jul 25 2013

531 Schedule: M1,W1,D1 - Overhead Press

Warmup
- chinups x 5,5,5,5

Overhead press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 125 x 5
- 145 x 7


Notes: Decided to start up with 531 again, was feeling a bit stalled. Also, cut my workout short today, planning on doing some hiking tomorrow so didn't want to get too trashed.

 

[compudog]

Gym Mon Jul 29 2013

531 Schedule: M1,W1,D1 - Bench Press Workout

Warmup
- chinups x 5,5,5,5

Bench Press
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- core lifts
- 185 x 5
- 205 x 5
- 235 x 10

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
- 245 x 5


Notes: Ok workout. Set my max too low on the bench for my 531 schedule, so I added 15 lb, see how that goes next week. Also restarting my count so day 1 is on Mondays, just keeps it simpler.

 

[compudog]

Gym Tue Jul 30 2013

531 Schedule: M1,W1,D2 - Squat Workout

Box Squats
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- core lifts
- 245 x 5
- 275 x 5
- 305 x 6

RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5
- 335 x 5

- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 600 x 10


Notes: Legs are still a bit wasted from hiking last Friday, good workout considering.

 

[compudog]

Gym Thu Aug 01 2013

531 Schedule: M1,W1,D3 - Overhead Press Workout

Warmup
- chinups x 5,5,5,5

Overhead Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- core lifts
- 115 x 5
- 125 x 5
- 145 x 8

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

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


Notes: Pretty good workout.

 

[compudog]

Gym Fri Aug 02 2013

531 Schedule: M1,W1,D4 - Deadlift Workout

Sumo Deadlift
- lb x reps
- warmup
- 135 x 5
- 185 x 5
- 225 x 5
- core lifts
- 275 x 5
- 315 x 5
- 345 x 8

Front Squat
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 155 x 5
- 185 x 5


Notes: Ok workout.

 

[compudog]

Gym Mon Aug 05 2013

531 Schedule: M1,W2,D1 - Bench Press Workout

Warmup
- chinups x 5,5,5,5

Bench Press
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- 155 x 5
- core lifts
- 195 x 3
- 225 x 3
- 250 x 6

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

Floor Press
- lb x reps
- 185 x 5
- 225 x 5
- 245 x 5
- 255 x 5


Notes: Pretty good workout.

 

[compudog]

Gym Tue Aug 06 2013

531 Schedule: M1,W2,D2 - Squat Workout

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

RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10


Notes: Ok workout.

 

[compudog]

Gym Tue Aug 13 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 3
- 405 x 2
- 455 x 2
- 505 x 2

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


Notes: Good workout. Messed up my back last week so only cardio for a few days but I got bored with it.

 

[compudog]

Gym Thu Aug 15 2013

531 Schedule: M1,W2,D3 - Overhead Press Workout

Warmup
- chinups x 5,5,5,5

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

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: Ok workout.

 

[compudog]

Gym Fri Aug 16 2013

531 Schedule: M1,W2,D4 - Deadlift Workout

Sumo Deadlift
- lb x reps
- warmup
- 135 x 5
- 185 x 5
- 225 x 5
- core lifts
- 285 x 3
- 325 x 3
- 365 x 6

Front Squat
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5


Notes: Ok workout.

 

[compudog]

Gym Mon Aug 19 2013

531 Schedule: M1,W3,D1 - Bench Press Workout

Warmup
- chinups x 5,5,5,5

Bench Press
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- core lifts
- 210 x 5
- 235 x 3
- 265 x 4

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

Floor Press
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 245 x 5


Notes: Good workout.

 

[compudog]

Gym Tue Aug 20 2013

531 Schedule: M1,W3,D2 - Squat Workout

Box Squats
- warmup
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- core lifts
- 265 x 5
- 300 x 3
- 335 x 3

RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10


Notes: Ok workout.

 

[compudog]

Gym Thu Aug 22 2013

531 Schedule: M1,W3,D3 - Overhead Press Workout

Warmup
- chinups x 5,5,5,5

Overhead Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 115 x 5
- core lifts
- 125 x 5
- 145 x 3
- 160 x 5
- extra set
- 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: Good workout.

 

[compudog]

Gym Fri Aug 23 2013

531 Schedule: M1,W3,D4 - Deadlift Workout

Sumo Deadlift
- lb x reps
- warmup
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- core lifts
- 305 x 5
- 345 x 3
- 385 x 5

Front Squat
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5


Notes: Ok workout, little bit off today, front squats got a bit ugly, oh well, didn't have to bail or anything, just not pretty.

 

[compudog]

Gym Thu Aug 29 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 3
- 405 x 3
- 455 x 3
- 505 x 3

Good Mornings + Front Squat (superset)
- good morning
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5

- front squat
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5


Notes: Ok workout. Missed a couple this week, not a big deal, needed to recover from scrambling Sunday anyway.

 

[compudog]

Gym Sat Aug 31 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 2
- 185 x 0
- 175 x 1
- 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: Ok workout. Sucks to miss a lift, thought I'd try 185 but not yet.

 

[compudog]

Gym Mon Sep 02 2013

531 Schedule: M2,W1,D1 - Bench Press

Warmup
- chinups x 5,5,5,5

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- core lifts
- 195 x 5
- 215 x 5
- 245 x 8


Notes: Short workout, holiday here.

 

[compudog]

Gym Tue Sep 03 2013

531 Schedule: M2,W1,D2 - Squat

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

RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10


Notes: Ok workout.

 

[compudog]

Gym Thu Sep 05 2013

531 Schedule: M2,W1,D3 - Overhead Press

Warmup
- chinups x 5,5,5,5

Overhead Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- core lifts
- 115 x 5
- 130 x 5
- 145 x 8
- extra set
- 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 10,10,23


Notes: Pretty good workout.

 

[compudog]

Gym Fri Sep 06 2013

531 Schedule: M2,W1,D4 - Deadlift

Sumo Deadlift
- lb x reps
- warmup
- 135 x 5
- 185 x 5
- 225 x 5
- core lifts
- 275 x 5
- 315 x 5
- 355 x 9

Good Mornings + Front Squat (superset)
- gm
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 155 x 5
- 185 x 5

- front squat
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 155 x 5
- 185 x 5


Notes: Good workout, had to hustle a bit to get through it though.

 

[tacticalG]

Awesome work!

 

[compudog]

Awesome work!

Thank you.

 

[compudog]

Gym Mon Sep 09 2013

531 Schedule: M2,W2,D1 - Bench Press

Warmup
- chinups x 5,5,5,5

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 200 x 3
- 230 x 3
- 260 x 5


Notes: Short workout today, have a sore throat, don't want to get sick.

 

[tacticalG]

You got it done, bottom line. Great job!

 

[compudog]

You got it done, bottom line. Great job!

Thanks. It was actually worse than I thought, completely flattened me for 2 days.

 

[compudog]

Gym Thu Sep 12 2013

Sick Day Workout #1

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


Notes: Great workout, considering. Got a nasty virus, laid out for the last 2 days.

 

[compudog]

Gym Fri Sep 13 2013

Sick Day Workout #2

Warmup
- chinups x 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
- 165 x 2

Notes: Ok workout, still pretty bagged.