compudog's workout log

Gym Tue Sep 02 2014

531 Schedule: M1,W3,D1 - Bench Press

Warmup
- chinups x 7,7,7,7

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 2
- extra set
- 225 x 8

Seated Cable Row + Dumbbell Bench Press (superset)
- cable row
- lb x reps
- 230 x 10
- 240 x 10
- 260 x 10

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

Notes: Good workout.
 
Gym Wed Sep 03 2014

531 Schedule: M1,W3,D2 - Squats

Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- core lifts
- add belt
- 275 x 5
- add box
- 315 x 3
- 350 x 2

Notes: Short workout, pretty good though, hit my targets so I like that.
 
Gym Thu Sep 04 2014

531 Schedule: M1,W3,D3 - Overhead Press

Warmup
- chinups x 7,7,7,7

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 0
- extra sets
- 155 x 5
- 135 x 10

Dumbbell Rows + Single Arm Dumbbell Overhead Press
- dumbbell rows
- lb x reps
- 75 x 10
- 80 x 10
- 85 x 10

- single arm dumbbell OHP
- lb x reps
- 45 x 10
- 50 x 10
- 55 x 10

Notes: Not a great workout, wasn't happy about missing my OHP max, but oh well.
 
Gym Fri Sep 05 2014

Deadlift Workout

Rack Pulls
- lb x reps
- conventional
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- sumo
- 315 x 5
- 365 x 5
- add belt
- 405 x 5
- 455 x 3
- 515 x 1

Notes: Good workout. Short week due to the Labour Day holiday but I still managed to get all my heavy lifting in so it's all good.
 
Gym Mon Sep 08 2014

531 Schedule: M1,W4,D1 - Bench Press Deload

Warmup
- chinups x 7,7,7,7

Bench Press
- lb x reps
- 45 x 5
- 95 x 10
- 135 x 10

Bench Press + HS High Row (superset)
- bench press
- lb x reps
- 185 x 10,10,10,10,10,10
- 155 x 10,10,10,10

- hs high row
- lb x reps
- 180 x 10,10,10,10,10,10,10,10,10,10

Notes: Kind of a different workout, got the idea from a bodybuilder guy I was spotting for a couple weeks ago. Mad pump.
 
Gym Tue Sep 09 2014

531 Schedule: M1,W4,D2 - Squat Deload

Squats
- lb x reps
- 45 x 10
- 95 x 10
- 135 x 10
- 185 x 10
- 225 x 10,10

Romanian Deadlift + Leg Press + Dumbbell Curls (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 10
- 225 x 10

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

- dumbbell curls
- lb x reps
- 35 x 10
- 35 x 10
- 40 x 10


Notes: Actually a pretty tough workout. Had to do some dumbbell curls, the peer pressure has ground me down.
 
Gym Wed Sep 10 2014

Rest Day Workout

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

Hanging Leg Raise + Hyperextensions + Standing Calf Raise (superset)
- hanging leg raise
- x reps
- x 7,7,7

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

- standing calf raise
- lb x reps
- 150 x 10
- 150 x 10
- 150 x 10

Notes: Pretty good workout.
 
Gym Thu Sep 11 2014

531 Schedule: M1,W4,D3 - Overhead Press Deload

Warmup
- chinups x 7,7,7,7

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

Overhead Press + Landmine Rows (superset)
- overhead press
- lb x reps
- 115 x 10,10,10,10,10,10

- landmine rows
- lb x reps
- 180 x 10,10,10,10,10,10

Notes: Ok workout.
 
Gym Fri Sep 12 2014

Deadlift Workout

Rack Pulls
- lb x reps
- conventional
- l35 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- sumo
- 315 x 5
- 365 x 5
- 405 x 5,5,5,5,5

Notes: Ok workout. No assistance work, too slow getting the deads done.
 
Gym Mon Sep 15 2014

531 Schedule: Week 1, Day 1 - Bench Press

Warmup
- chinups x 7,7,7,7

Bench Press
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 205 x 5
- 235 x 5
- 265 x 5

Seated Cable Row + Dumbbell Bench Press (superset)
- seated cable row
- lb x reps
- 230 x 10
- 240 x 10
- 260 x 10

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

Notes: Good workout.
 
Gym Tue Sep 16 2014

Squat Workout

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- add belt
- 275 x 5
- 315 x 2
- 275 x 5
- 225 x 5

Romanian Deadlift
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

Notes: Tough workout.
 
Gym Wed Sep 17 2014

Rest Day Workout

Farmer's Walk wi/dumbbells, ~50m
- x lb
- x 70,70,80,80,95,95

Hanging Leg Raise + Hyperextensions + Standing Calf Raise (superset)
- hanging leg raise
- x reps
- x 7,7,7

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

- standing calf raise
- lb x reps
- 165 x 10,10,10

Notes: Pretty good workout.
 
Gym Thu Sep 18 2014

531 Schedule: Week 1, Day 3 - Overhead Press

Warmup
- chinups x 7,7,7,7

Overhead Press
- lb x reps
- warmup
- 45 x 5
- 65 x 5
- 95 x 5
- core lifts
- 115 x 5
- 135 x 5
- 155 x 6

Dumbbell Rows + Single Arm Dumbbell Overhead Press (superset)
- dumbbell rows
- lb x reps
- 75 x 10
- 80 x 10
- 85 x 10

- single arm dumbbell press
- lb x reps
- 50 x 10
- 55 x 10
- 60 x 10

Notes: Ok workout.
 
Gym Mon Sep 22 2014

531 Schedule: Week 2, Day 1 - Bench Press

Warmup
- chinups x 7,7,7,7

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

Seated Cable Row + Dumbbell Bench Press (superset)
- cable row
- lb x reps
- 230 x 10
- 240 x 10
- 260 x 10

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

Notes: Ok workout.


Climbed EEOR (East End Of Rundle) with my awesome sister Jen on Saturday. Here is a pic, courtesy of a very nice young lady named Emily.

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Gym Tue Sep 23 2014

Squat Workout

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- add belt
- 275 x 5
- add box
- 315 x 5,5
- 275 x 5
- 225 x 5

Romanian Deadlifts + Leg Press (superset)
- romanian deadlift
- 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.
 
Gym Wed Sep 24 2014

Rest Day Workout

Farmer's Walk wi/dumbbells, ~50m
- x lb
- x 70,70,80,80,95,95

Hanging Leg Raise + Dumbbell Curls + Hyperextensions + Standing Calf Raise (superset)
- hanging leg raise
- x reps
- x 7,7,7,7

- dumbbell curls
- lb x reps
- 30 x 10,10,10,10

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

- standing calf raise
- lb x reps
- 165 x 10,10,10,10

Notes: Ok workout
 
Gym Thu Sep 25 2014

531 Schedule: Week 2, Day 3 - Overhead Press

Warmup
- chinups x 7,7,7,7

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
- extra sets
- 155 x 5
- 135 x 5

Dumbbell Row + Single Arm Dumbbell Overhead Press (superset)
- dumbbell row
- lb x reps
- 70 x 10
- 80 x 10
- 90 x 10

- dumbbell OHP
- lb x reps
- 50 x 10
- 55 x 10
- 65 x 8

Notes: Good workout.
 
Gym Fri Sep 26 2014

Morning - 5:30 A.M.
- Fasted Cardio - 30 min bike

Afternoon - 12:00 P.M.

531 Schedule: Week 2, Day 4 - Deadlifts

Deadlift
- lb x reps
- warmup
- 135 x 5
- 225 x 5
- 275 x 5
- core lifts
- 315 x 3
- 365 x 3
- 405 x 3
- extra sets
- 365 x 3
- 315 x 5,1

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

Notes: Good workout. Haven't pulled off the floor for a while, it actually went better than I thought it was going to.
 
Gym Mon Sep 28 2014

531 Schedule: Week 3, Day 1 - Bench Press

Warmup
- chinups x 7,7,7,7

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 235 x 5
- 265 x 3
- 295 x 0

Seated Cable Row + Dumbbell Bench Press (superset)
- cable row
- lb x reps
- 240 x 10
- 250 x 10
- 260 x 10

- dumbbell bench
- lb x reps
- 75 x 10
- 85 x 10
- 95 x 12

Notes: Ok workout. Missed my 295 lift because my spotter took it, prematurely & without asking I might add, new guy, oh well that's how it goes.
 
Gym Tue Sep 30 2014

531 Schedule: Week 3, Day 2 - Squats

Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- core lifts
- add belt
- 275 x 5
- add box
- 315 x 3
- 355 x 2

Romanian Deadlift + Leg Extensions + Leg Press (superset)
- romanian deadlift
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

- leg extensions
- lb x reps
- 80 x 10
- 150 x 10
- 170 x 10

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

Notes: Good workout.
 
Gym Wed Oct 01 2014

Rest Day Workout

Farmer's Walk wi/dumbbells, ~50m
- x lb
- x 70,70,85,85,95,95

Hanging Leg Raise + Standing Calf Raise + Hyperextensions + Dumbbell Curls (superset)
- hanging leg raise
- x reps
- x 7,7,7,7

- standing calf raise
- lb x reps
- 180 x 10,10,10,10

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

- dumbbell curls
- lb x reps
- 30 x 10,10,10,10

Notes: Pretty good workout.
 
Gym Thu Oct 02 2014

Morning: 5:45 A.M.
- fasted cardio, 30 min bike

Afternoon: 12:10 P.M.

5/3/1 Schedule: Week 3, Day 3 - Overhead Press

Warmup
- chinups x 7,7,7,7

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 3
- extra sets
- 155 x 5
- 135 x 5

Dumbbell Row + Single Arm Dumbbell Overhead Press
- dumbbell row
- lb x reps
- 70 x 10
- 80 x 10
- 90 x 10

- dumbbell overhead press
- lb x reps
- 45 x 10
- 55 x 10
- 60 x 8

Notes: Good workout. My ipod decided to play all the right music.
 
Gym Fri Oct 03 2014

Morning: 5:45 A.M.
- fasted cardio, 30 min bike

Afternoon: 12:10 P.M.

Deadlift Workout

Deadlifts
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- 275 x 5
- sumo
- 315 x 5
- add belt
- 365 x 2
- 405 x 1
- 435 x 2
- 405 x 3
- 365 x 5
- 315 x 5

Notes: PR @ 435. No assistance work, too many deadlifts, ran out of time.
 
Gym Mon Oct 06 2014

Bench Press Workout - Deload

Warmup
- chinups x 7,7,7,7

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

Bench Press + HS Low Row (superset)
- bench press
- lb x reps
- 225 x 5,5,5,5,5

- hs low row
- lb x reps
- 280 x 10,10,10,10,10

Notes: Ok workout.
 
Gym Tue Oct 07 2014

Morning - 6:00 A.M.
- fasted cardio, 30 min bike

Afternoon - 12:00 P.M.

Squat Workout - Deload

Squats (A2G)
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5,5,5,5,5

Notes: Nice easy squat day.
 
Gym Wed Oct 08 2014

Morning - 6:00 A.M.
- fasted cardio, 30 min bike

Afternoon - 12:00 P.M.

Rest Day Workout

Farmer's Walk wi/dumbbells, ~25m
- x lb
- x 70,70,80,80,95,95

Hanging Leg Raise + Standing Calf Raise + Dumbbell Curls (superset)
- hanging leg raise
- x reps
- x 7,7,7,7

- standing calf raise
- lb x reps
- 180 x 10,10,10,10

- dumbbell curls
- lb x reps
- 35 x 10,10,10,10

Notes: Ok workout.
 
Morning: 5:30 A.M.
- fasted cardio 30 min. bike

Afternoon: 12:00 P.M.

Overhead Press Workout - Deload

Warmup
- chinups x 7,7,7,7

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

Overhead Press + Dumbbell Rows (superset)
- overhead press
- lb x reps
- 135 x 5,5,5,5,5

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

Notes: Ok workout.
 
Morning - 5:30 A.M.

- fasted cardio, 30 min bike

Afternoon - 12:00 P.M.

Deadlift Workout

Rack Pulls
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- 275 x 5
- sumo
- 315 x 5
- add belt
- 365 x 5
- 405 x 5,5,5,5,5

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

Notes: Good workout.
 
Gym Tue Oct 14 2014

Morning - 6:00 A.M.
- fasted cardio, bike 30 min.

Afternoon - 12:00 P.M.

531 Schedule: Week 1, Day 2 - Squats

Squats
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- core lifts
- 225 x 5
- add belt
- 265 x 5
- 295 x 5
- extra sets
- 245 x 5
- 225 x 5

Leg Extension + Leg Press (superset)
- leg extension
- lb x reps
- 160 x 10,10,10

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

Notes: Good workout.
 
Gym Wed Oct 15 2014

Morning - 6:00 A.M.
- fasted cardio, 30 min. bike

Afternoon - 12:00 P.M.

5/3/1 Schedule: Week 1, Day 1 - Bench Press

Warmup
- chinups x 7,7,7,7

Bench Press
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- 185 x 5
- core lifts
- 225 x 5
- 245 x 5
- 265 x 5

Bench Press + HS Isolateral High Row (superset)
- bench press
- lb x reps
- 265 x 4
- 245 x 5
- 225 x 5

- HS High Row
- lb x reps
- 180 x 10
- 230 x 10
- 270 x 10

Notes: Pretty good workout. Not my regular day for bench press, but I missed it due to the Thanksgiving holiday, and subsequently discovered I am psychologically incapable of skipping a bench day. Oh well, there's worse things in life than being OCD over iron and besides, I suspect I'm not the only one.
 
Gym Thu Oct 16 2014

Morning - 5:30 A.M.
- fasted cardio, 30 min, bike

Afternoon - 12:00 P.M.

5/3/1 Schedule: Week 1, Day 4 - Deadlift

Deadlift
- lb x reps
- warmup
- conventional
- 135 x 5
- 225 x 5
- 275 x 5
- core lifts
- sumo
- 315 x 5
- add belt
- 365 x 5
- 405 x 5

Notes: Short workout today. Schedule is a bit messed + too much talking.
 
Gym Fri Oct 17 2014

Morning: 5:30 A.M.
- fasted cardio, 30 min. bike

Afternoon: 12:00 P.M.

5/3/1 Schedule: Week 1, Day 3 - Overhead Press

Warmup
- chinups x 7,7,7,7

Overhead Press
- lb x reps
- warmup
- 45 x 5
- 65 x 5
- 95 x 5
- core lifts
- 115 x 5
- 135 x 5
- 155 x 7

Dumbbell Row + Single Arm Dumbbell Overhead Press
- dumbbell row
- lb x reps
- 70 x 10
- 85 x 10
- 90 x 10

- single arm dumbbell press
- lb x reps
- 40 x 10
- 50 x 10
- 60 x 10

Notes: Pretty good workout.
 
Gym Mon Oct 20 2014

5/3/1 Schedule: Week 2, Day 1 - Bench Press

Warmup
- chinups x 7,7,7,7

Bench Press
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- core lifts
- 225 x 3
- 250 x 3
- 280 x 3
- extra sets
- 280 x 2
- 250 x 5

Seated Cable Row + Dumbbell Bench Press
- cable row
- lb x reps
- 240 x 10
- 250 x 10
- 260 x 10

- dumbbell bench
- lb x reps
- 75 x 10
- 85 x 10
- 95 x 10

Notes: Ok workout. Experimenting with less warmups on the bench, think I actually need more than what I did today, my delts feel a bit beat up. Missed my morning cardio, was out late attending "The Vinyl Cafe". Oh well it was worth it.
 
Gym Tue Oct 21 2014

5/3/1 Schedule: Week 2, Day 2 - Squats

Squats
- warmup
- 45 x 5
- 135 x 5
- core lifts
- 225 x 3
- 275 x 3
- add belt
- 315 x 3
- extra sets
- 275 x 5
- 245 x 5

Leg Extension + Leg Press (superset)
- leg extension
- lb x reps
- 150 x 10
- 160 x 10
- 170 x 10

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

Notes: Good workout.
 
Gym Wed Oct 22 2014

Morning - 6:00 A.M.
- fasted cardio, 30 min bike

Afternoon - 12:00 P.M.

Rest Day Workout

Farmer's Walk wi/dumbbells, ~50m
- x lb
- x 70,70,80,80,95,95

Hanging Leg Raise + Standing Calf Raise + Hyperextensions
- hanging leg raise
- x reps
- x 7,7,7,7

- standing calf raise
- lb x reps
- 180 x 10
- 150 x 20
- 150 x 20
- 150 x 20

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

Notes: Ok workout. My partner told me I should be doing calf exercises in sets of 20. He sucks.
 
Gym Thu Oct 23 2014

Morning - 6:00 A.M.
- fasted cardio, 30 min. bike

Afternoon - 12:00 P.M.

Bench Press Workout

Warmup
- chinups x 7,7,7,7

Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- paused reps
- 225 x 2
- 250 x 2
- 270 x 2

Notes: Ok workout. No assistance work, went to do some dips but couldn't even get 1, issue with my left front delt. Time to see the mechanic.
 
Gym Fri Oct 24 2014

Deadlift Workout

Rack Pulls
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- 315 x 5
- sumo
- 365 x 3
- add belt
- 405 x 2
- 455 x 1
- 495 x 1,1,1

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

Notes: Ok workout. Feeling a bit beat up. Note to self, don't try to bench twice in one week!
 
Gym Mon Oct 24 2014

531 Schedule: Week 3, Day 1 - Bench Press

Warmup
- chinups x 7,7,7,7

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 235 x 5
- 265 x 3
- 295 x 1

Notes: Ok workout. No assistance work, delt is still bugging me, don't want to aggravate it more than I have to.
 
Morning - 6:00 A.M.
- fasted cardio, 30 min bike

Afternoon - 12:00 P.M.

5/3/1 Schedule: Week 3, Day 2 - Squats

Squats
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- core lifts
- 225 x 5
- 275 x 3
- 335 x 1,1
- extra sets
- 275 x 5
- 225 x 5

Leg Extension + Leg Press (superset)
- leg extension
- lb x reps
- 160 x 10,10,10

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

Notes: Good workout. PR on squats, tough though. My pal in the next power rack nearly came to my rescue on the second rep. It came up slow, but it came up.
 
Gym Thu Oct 30 2014

Morning - 6:30 A.M.
- fasted cardio, 30 min. bike

Afternoon - 12:00 P.M.

5/3/1 Schedule: Week 3, Day 3 - Overhead Press

Warmup
- chinups x 7,7,7,7

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 0

Dumbbell Rows + Overhead Press (superset)
- dumbbell rows
- lb x reps
- 70 x 10
- 80 x 10
- 90 x 10

- overhead press
- lb x reps
- 165 x 3
- 155 x 5
- 135 x 10

Notes: Not the best workout, oh well they can't all be great.
 
Gym Fri Oct 31 2014

Morning - 6:00 A.M.
- fasted cardio, 30 min. bike

Afternoon - 12:00 P.M.

Deadlift Workout

Deadlifts
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- 315 x 3
- sumo
- add belt
- 365 x 1
- 405 x 1
- 455 x 1

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

Notes: Good workout. PR on deads @ 455.
 
Gym Mon Nov 03 2014

5/3/1 Schedule: Week 1, Day 1 - Bench Press

Warmup
- chinups x 7,7,7,7

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 205 x 5
- 235 x 5
- 265 x 3

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

- bench press
- lb x reps
- 265 x 3
- 245 x 5
- 225 x 7

Notes: Ok workout.
 
Gym Tue Nov 04 2014

Morning - 6:00 A.M.
- fasted cardio, 30 min. bike

Afternoon - 12:00 P.M.

Squat Workout

Squats
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 275 x 5
- 245 x 5

Leg Extension + Leg Press (superset)
- leg extension
- lb x reps
- 160 x 10,10,10

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

Notes: Good workout, moderately trashed.
 
Gym Wed Nov 05 2014

Morning - 6:00 A.M.
- fasted cardio, 30 min. bike

Afternoon - 12:00 P.M.

Rest Day Workout

Farmer's Walk wi/dumbbells, ~50m
- x lb
- x 70,70,80,80,95,95

Hanging Leg Raise + Standing Calf Raise + Hyperextensions (superset)
- hanging leg raise
- x reps
- x 7,7,7

- standing calf raise
- lb x reps
- 165 x 15,15,15

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

Notes: Ok workout.
 
Gym Thu Nov 06 2014

Morning - 6:00 A.M.
- fasted cardio, 30 min. bike

Afternoon - 12:00 P.M.

5/3/1 Schedule - Week 1, Day 3 - Overhead Press

Warmup
- chinups x 7,7,7,7

Overhead Press
- lb x reps
- warmup
- 45 x 5
- 65 x 5
- 95 x 5
- core lifts
- 115 x 5
- 135 x 5
- 155 x 6
- extra sets
- 155 x 5
- 135 x 10

Notes: No assistance work, tendonitis is acting up, did a couple sets of of cable curls yesterday and went straight to ouch land. So curls are officially off my list of assistance lifts. Oh well no great loss AFAIC.
 
Gym Fri Nov 07 2014

Morning - 5:45 A.M.
- fasted cardio, 30 min. bike

Afternoon - 12:00 P.M.

Deadlift Workout

Deadlifts
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- 275 x 5
- sumo
- 315 x 5
- add belt
- 365 x 5
- 405 x 5
- 365 x 5
- 315 x 5

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

Notes: Good workout.
 
Strong lifts in here! Mind if a geezer lifter follows?
 
Gym Mon Nov 10 2014

Afternoon - 12:00 P.M.
- fasted cardio, 30 min. bike

Evening - 7:00 P.M.

Bench Press Workout

Warmup
- chinups x 7,7,8,8

Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- paused reps
- 225 x 3
- 255 x 3
- 275 x 3

HS High Row + Bench Press (superset)
- hs high row
- lb x reps
- 180 x 10
- 230 x 15
- 270 x 12

- bench press
- lb x reps
- 275 x 3
- 245 x 5
- 225 x 10

Notes: Good workout. The paused reps @ 275 were bit sketchy; the first rep had a good pause, the second a short one and the third, well let's say you'd have to squint to see it. :)
 
Gym Tue Nov 11 2014

Squat Workout - deload

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5,5,5,5,5

Cardio
- 30 min bike

Notes: Ok workout. It's a holiday here & the gym has short hours, so no morning cardio.
 
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