compudog's workout log

[compudog]

Gym Mon Feb 03 2014

531 Schedule: M7,W2,D1 - Bench Press

Warmup
- chinups x 6,6,6,6

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 210 x 3
- 240 x 3
- 270 x 5

Seated Cable Row + Dumbbell Bench Press (superset)
- cable row
- lb x reps
- 260 x 5
- 270 x 5
- 280 x 5

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

Notes: Good workout.

 

[Mr.Sinister]

Thanks man, hope so, it's a bit embarrassing to bench more than you can squat.

My bench is so bad, I'll never know unless I loose a leg in a shark attack.

 

[compudog]

Gym Tue Feb 04 2014

531 Schedule: M7,W2,D2 - Squats

Squats
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- core lifts
- 195 x 3
- 220 x 3
- 250 x 5

Hack Squat Machine + Leg Press (superset)
- hack squat
- lb x reps
- 50 x 10
- 90 x 10
- 140 x 10

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

Notes: Good workout.

 

[compudog]

My bench is so bad, I'll never know unless I loose a leg in a shark attack.

Yeah I guess I shouldn't complain, my bench is pretty good, still, nobody wants to be this guy...

Invalid Link Removed

 

[compudog]

Gym Thu Feb 06 2014

531 Schedule: M7,W2,D3 - Overhead Press

Warmup
- chinups x 6,6,6,6

Overhead Press
- lb x reps
- warmup
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- core lifts
- 135 x 3
- 145 x 3
- 165 x 5

HS High Row + Overhead Press (superset)
- high row
- lb x reps
- 180 x 10
- 230 x 10
- 270 x 10

- overhead press
- lb x reps
- 155 x 5
- 135 x 10
- 115 x 15

Notes: Good workout.

 

[compudog]

Gym Fri Feb 07 2014

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 2
- 500 x 1,1,1

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

Notes: Good workout. I'm a bit gun shy of doing full deads right now, want to make sure my hips are going to take before diving back in. Also I just like lifting 500 lb, very satisfying somehow.

 

[compudog]

Gym Mon Feb 10 2014

531 Schedule: M7,W3,D1 - Bench Press

Warmup
- chinups x 6,6,6,6

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 225 x 5
- 255 x 3
- 285 x 3

HS Lo Row + Dumbbell Bench Press (superset)
- hs lo row
- lb x reps
- 190 x 10
- 240 x 10
- 280 x 10

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

Notes: Good workout.

 

[compudog]

Gym Tue Feb 11 2014

531 Schedule: M7,W2,D2 - Squats

Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 210 x 5
- 235 x 3
- 265 x 3

Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10

Notes: Ok workout, bit slow today.

 

[compudog]

Gym Thu Feb 13 2014

531 Schedule: M7,W3,D3 - Overhead Press

Warmup
- chinups x 6,6,6,6

Overhead Press
- lb x reps
- warmup
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- core lifts
- 135 x 5
- 155 x 3
- 175 x 2

Notes: Short workout.

 

[compudog]

Gym Fri Feb 14 2014

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 2
- 500 x 1,1,1

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

Notes: Good workout. Rack pulls are feeling pretty good so I'll stick with them for a bit.

 

[compudog]

Gym Thu Feb 20 2014

Squat Workout

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 3
- 275 x 2

Notes: Quickie workout, 15 minutes.

 

[compudog]

Gym Fri Feb 21 2014

531 Schedule: M7,W4,D3 - Overhead Press Deload

Warmup
- chinups x 6,6,6,6

Overhead Press
- lb x reps
- 45 x 12
- 65 x 12
- 95 x 12
- 115 x 12

HS High Row + HS Shoulder Press (superset)
- high row
- lb x reps
- 180 x 12
- 200 x 12
- 230 x 12

- shoulder press
- lb x reps
- 100 x 12
- 150 x 12
- 190 x 12

Notes: Ok workout.

 

[compudog]

Gym Mon Feb 24 2014

531 Schedule: M8,W1,D1 - Bench Press

Warmup
- chinups x 6,6,6,6

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- core lifts
- 195 x 5
- 225 x 5
- 255 x 7

HS Low Row + Dumbbell Bench Press (superset)
- hs row
- lb x reps
- 190 x 10
- 240 x 10
- 280 x 10

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

Notes: Ok workout.

 

[compudog]

Gym Tue Feb 25 2014

531 Schedule: M8,W1,D2 - Squats

Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- core lifts
- 190 x 5
- 215 x 5
- 245 x 6

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

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

Notes: Ok workout.

 

[compudog]

Gym Wed Feb 26 2014

Rest Day Workout

Dumbbell Farmer's Walk ~ 50m
- x lb
- x 70,80,90,90,90

Hanging Leg Raise + Hyperextensions (superset)
- hanging leg raise
- x reps
- x 5,5,5

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

Notes: Good workout but not easy.

 

[compudog]

Gym Thu Feb 27 2014

531 Schedule: M8,W1,D3 - Overhead Press

Warmup
- chinups x 6,6,6,6

Overhead Press
- lb x reps
- warmup
- 45 x 5
- 65 x 5
- 95 x 5
- core lifts
- 125 x 5
- 140 x 5
- 157.5 x 7 (supposed to be 160 but I messed up loading the weights)

HS High Row + HS Shoulder Press (superset)
- hs high row
- lb x reps
- 190 x 10
- 240 x 10
- 280 x 10

- hs shoulder press
- lb x reps
- 150 x 10
- 190 x 10
- 240 x 10

Notes: Pretty good workout.

 

[compudog]

Gym Fri Feb 28 2014

Deadlift Workout

Rack Pulls
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 5
- 405 x 1,1,1,1,1

Front Squats + Good Mornings (superset)
- front squat
- lb x reps
- 95 x 5
- 135 x 5
- 185 x 5

- good mornings
- lb x reps
- 95 x 5
- 135 x 5
- 185 x 5

Notes: Ok workout, had to modify my deadlift workout a bit in order to avoid aggravating my stupid hip; lowered the weight a bit, and switched from sumo to conventional stance.

 

[compudog]

Gym Mon Mar 03 2014

531 Schedule: M8,W2,D1 - Bench Press

Warmup
- chinups x 6,6,6,6

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 210 x 3
- 240 x 3
- 270 x 6

HS Low Row + HS Incline Press (superset)
- hs low row
- lb x reps
- 190 x 10
- 240 x 10
- 280 x 10

- hs incline press
- lb x reps
- 180 x 10
- 200 x 10
- 230 x 10

Notes: Good workout.

 

[compudog]

Gym Tue Mar 04 2014

531 Schedule: M8,W2,D2 - Squats

Squats
- 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.

 

[compudog]

Gym Wed Mar 05 2014

Rest Day Workout

Dumbbell Farmer's Walk ~ 50m
- x lb
- x 70,80,90,90,90

Hanging Leg Raises + Hyperextensions (superset)
- hanging leg raise
- x reps
- x 5,5,5

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

Notes: Fast workout, < 30 min.

 

[compudog]

Gym Thu Mar 06 2014

531 Schedule: M8,W2,D3 - Overhead Press

Warmup
- chinups x 6,6,6,6

Overhead Press
- lb x reps
- warmup
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- core lifts
- 130 x 3
- 150 x 3
- 170 x 5

HS High Row + HS Shoulder Press
- hs high row
- lb x reps
- 180 x 10
- 230 x 10
- 270 x 10

- hs shoulder press
- lb x reps
- 150 x 10
- 190 x 10
- 240 x 10

Notes: Good workout.

 

[compudog]

Gym Fri Mar 07 2014

Deadlift Workout

Rack Pulls
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 5
- 405 x 1,1,1,1,1

Front Squats + Good Mornings (superset)
- front squats
- lb x reps
- 95 x 5
- 135 x 5
- 185 x 5

- gm
- lb x reps
- 95 x 5
- 135 x 5
- 185 x 5

Notes: Ok workout.

 

[compudog]

Gym Mon Mar 10 2014

531 Schedule: M8,W3,D1 - Bench Press

Warmup
- chinups x 6,6,6,6

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 225 x 5
- 255 x 3
- 285 x 3

HS Low Row + HS Incline Press (superset)
- hs low row
- lb x reps
- 190 x 10
- 240 x 10
- 280 x 10

- hs incline press
- lb x reps
- 140 x 10
- 180 x 10
- 230 x 10

Notes: Ok workout.

 

[compudog]

Gym Tue Mar 11 2014

531 Schedule: M8,W3,D2 - Squats

Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 215 x 5
- 245 x 3
- 275 x 3

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

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

Notes: Ok workout.

 

[compudog]

Gym Wed Mar 12 2014

Rest Day Workout

Farmer's Walk wi/dumbbells, ~50m
- x lb
- x 70,80,90,90,90

Hanging Leg Raise + Hyperextensions (superset)
- hanging leg raise
- x reps
- x 5,5,5

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

Notes: Good workout.

 

[compudog]

Gym Thu Mar 13 2014

531 Schedule: M8,W3,D3 - Overhead Press

Warmup
- chinups x 6,6,6,6

Overhead Press
- lb x reps
- warmup
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- core lifts
- 140 x 5
- 160 x 3
- 180 x 2

HS High Row + HS Shoulder Press (superset)
- hs high row
- lb x reps
- 180 x 10
- 230 x 10
- 270 x 10

- hs shoulder press
- lb x reps
- 150 x 10
- 190 x 10
- 240 x 10

Notes: Good workout.

 

[compudog]

Gym Fri Mar 14 2014

Deadlift Workout

Rack Pulls
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 5
- 405 x 1,1,1,1,1

Notes: Short workout, deload next week.

 

[compudog]

Gym Mon Mar 17 2014

531 Schedule: M8,W4,D1 - Bench Press deload

Warmup
- chinups x 6,6,6,6

Bench Press
- warmup
- lb x reps
- 45 x 10
- 95 x 10
- core lifts
- 135 x 10
- 155 x 10
- 185 x 15

HS Low Row + HS Incline Press (superset)
- hs low row
- lb x reps
- 190 x 15
- 190 x 15
- 190 x 15

- hs incline press
- lb x reps
- 140 x 15
- 140 x 15
- 140 x 15

Notes: Good workout.

 

[compudog]

Gym Tue Mar 18 2014

531 Schedule: M8,W4,D2 - Squats deload

Squats
- lb x reps
- warmup
- 45 x 10
- 95 x 10
- core lifts
- 135 x 10
- 155 x 10
- 185 x 10

Notes: Short workout.

 

[compudog]

Gym Wed Mar 19 2014

Rest Day Workout

Farmer's Walk wi/dumbbells, ~ 50m
- x lb
- x 70,80,90,90,90

Hanging Leg Raise + Hyperextensions (superset)
- hanging leg raise
- x reps
- x 5,5,5

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

Notes: Good workout.

 

[compudog]

Gym Thu Mar 20 2014

531 Schedule: M8,W4,D3 - Overhead Press deload

Warmup
- chinups x 6,6,6,6

Overhead Press
- lb x reps
- warmup
- 45 x 10
- 65 x 10
- core lifts
- 75 x 10
- 95 x 10
- 115 x 10

HS High Row + HS Shoulder Press (superset)
- hs high row
- lb x reps
- 190 x 15
- 190 x 15
- 190 x 15

- hs shoulder press
- lb x reps
- 140 x 15
- 140 x 15
- 140 x 15

Notes: Good workout

 

[compudog]

Gym Fri Mar 21 2014

Deadlift Workout

Rack Pulls
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 5
- 405 x 1,1,1,1,1

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

Notes: Ok workout.

 

[compudog]

Gym Mon Mar 24 2014

531 Schedule: M9,W1,D1 - Bench Press

Warmup
- chinups x 6,6,6,6

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 200 x 5
- 230 x 5
- 260 x 7

HS Low Row + HS Incline Press (superset)
- hs low row
- lb x reps
- 190 x 10
- 240 x 10
- 280 x 10

- hs incline press
- lb x reps
- 140 x 10
- 180 x 10
- 230 x 10

Notes: Good workout

 

[compudog]

Gym Tue Mar 25 2014

531 Schedule: M9,W1,D2 - Squats

Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- core lifts
- 195 x 5
- 225 x 5
- 255 x 6

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

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

Notes: Ok workout.

 

[compudog]

Gym Wed Mar 25 2014

Rest Day Workout

Farmer's Walk wi/dumbbells, ~50m
- x lb
- x 70,80,90,90,90

Hanging Leg Raise + Hyperextensions (superset)
- hanging leg raise
- x reps
- x 5,5,5

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

Notes: Ok workout

 

[compudog]

Gym Thu Mar 27 2014

Overhead Press Workout

Lat Pulldown
- lb x reps
- 120 x 10
- 120 x 10
- 120 x 10
- 120 x 10
- 120 x 10

Overhead Press
- lb x reps
- 45 x 10
- 65 x 10
- 95 x 10
- 115 x 10
- 135 x 10
- 115 x 10
- 95 x 10
- 65 x 10

Notes: Had to improvise due to a minor tricep injury.

 

[compudog]

Gym Fri Mar 28 2014

Deadlift Workout

Warmup
- 10 min. elliptical

Rack Pulls
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 5
- 405 x 3
- 455 x 2
- 505 x 0

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

Notes: Had to wait to get a power rack, hence the elliptical. Blew my 505 lift, should've tried sumo.

 

[compudog]

Gym Mon Mar 31 2014

531 Schedule: M9,W2,D1 - Bench Press

Warmup
- chinups x 6,6,6,6

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 215 x 3
- 245 x 3
- 275 x 5

HS Low Row + HS Incline Press (superset)
- hs low row
- lb x reps
- 190 x 10
- 240 x 10
- 280 x 10

- hs incline press
- lb x reps
- 140 x 10
- 180 x 10
- 230 x 10

Notes: Good workout.

 

[compudog]

Gym Tue Apr 01 2014

531 Schedule: M9,W2,D2 - Squats

Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 210 x 3
- 240 x 3
- 270 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: Good workout.

 

[throneof]

Nice progress man. 5/3/1 is great

 

[compudog]

Nice progress man. 5/3/1 is great

Thanks, I really like 5/3/1, I've been running it for a couple years total, on my 9'th mesocycle for this go.

 

[compudog]

Gym Wed Apr 02 2014

Rest Day Workout

Farmer's Walk wi/dumbbells, ~50m
- x lb
- x 70,80,90,90,90

Hanging Leg Raise + Hyperextensions (superset)
- hanging leg raise
- x reps
- x 5,5,5

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

Notes: Good workout, started late so had to hustle a bit.

 

[compudog]

Gym Thu Apr 03 2014

531 Schedule: M9,W2,D3 - Overhead Press

Warmup
- chinups x 6,6,6,6

Overhead Press
- lb x reps
- warmup
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- core lifts
- 135 x 3
- 155 x 3
- 175 x 3

HS High Row + HS Shoulder Press (superset)
- hs high row
- lb x reps
- 180 x 10
- 230 x 10
- 270 x 10

- hs shoulder press
- lb x reps
- 150 x 10
- 190 x 10
- 240 x 9

Notes: Good workout. Missed my very last rep, probably due to not enough calories, on the bright side I've shed 10 lb and my abs are coming back.

 

[compudog]

Gym Fri Apr 04 2014

Deadlift Workout

Rack Pulls
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 5
- 405 x 1,1,1,1,1

Front Squat
- lb x reps
- 95 x 5
- 135 x 5
- 205 x 4,1

Notes: Pretty good workout.

 

[compudog]

Gym Mon Apr 07 2014

531 Schedule: M9,W3,D1 - Bench Press

Warmup
- chinups x 6,6,6,6

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 230 x 5
- 260 x 3
- 290 x 1
- extra set
- 315 x 1 *

HS Low Row + HS Incline Press (superset)
- hs low row
- lb x reps
- 190 x 10
- 240 x 10
- 280 x 10

- hs incline press
- lb x reps
- 140 x 10
- 180 x 10
- 230 x 10

Notes: * Had a some help near the end from my spotter. Good workout.

 

[compudog]

Gym Tue Apr 08 2014

531 Schedule: M9,W3,D2 - Squats

Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 225 x 5
- 255 x 3
- 285 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

Notes: Good workout. Missed my last set on leg press because a *really* pretty girl asked if she could use the machine.

 

[compudog]

Gym Wed Apr 09 2014

Rest Day Workout

Farmer's walk wi/dumbbells, ~50m
- x lb
- x 70,80,90,90,90

Hanging Leg Raise + Hyperextensions (superset)
- hanging leg raise
- x reps
- x 5,5,5

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

Notes: Ok workout

 

[compudog]

Gym Thu Apr 10 2014

531 Schedule: M9,W3,D3 - Overhead Press

Overhead Press + Chinups (superset)
- overhead press
- lb x reps
- warmup
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- core lifts
- 145 x 5
- 165 x 3
- 185 x 1

- chinups
- x reps
- x 6,6,6,6

HS High Row + HS Shoulder Press (superset)
- hs high row
- lb x reps
- 180 x 10
- 230 x 10
- 270 x 10

- hs shoulder press
- lb x reps
- 150 x 10
- 190 x 10
- 240 x 10

Notes: Good workout. PR on overhead press.

 

[compudog]

Gym Fri Apr 11 2014

Deadlift Workout

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

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

Notes: Good workout. Pulled sumo on most deads today including 500, got some conventional in there for good measure too though.

 

[compudog]

Gym Mon Apr 14 2014

531 Schedule: M9,W4,D1 - Bench Press Deload

Warmup
- chinups x 6,6,6,6

Bench Press
- lb x reps
- 45 x 12
- 95 x 12
- 135 x 12
- 155 x 12
- 185 x 12
- 225 x 8

HS Low Row + HS Incline Press (superset)
- hs low row
- lb x reps
- 190 x 12
- 190 x 12
- 190 x 12

- hs incline press
- lb x reps
- 140 x 12
- 140 x 12
- 140 x 12

Notes: Good workout.