compudog's workout log

[kenpoengineer]

Glad to see you had a fun summer. The iron waited for you.

 

[compudog]

Glad to see you had a fun summer. The iron waited for you.

Thanks Kenpo. Seems like everything is just about where I left it. Mysteriously seems to have got heavier somehow though.. lol

 

[compudog]

Gym Tue Sep 05 2017

Tuesday Workout

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

Bench Press + HS High Row (superset)
- bench press
- 45 x 10
- 95 x 10
- 135 x 10
- 185 x 10
- 225 x 3

- hs high row
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 10

Yoga
- 20 min.

Notes: Good workout. I was also in the gym Thu and Fri last week, but I didn't log it.

 

[compudog]

Gym Fri Sep 08 2017

Freaky Friday Workout

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

Dumbbell Bench Press + Dumbbell Rows (superset)
- dumbbell bench
- lb x reps
- 45 x 10
- 60 x 10
- 70 x 10
- 80 x 10

- dumbbell rows
- lb x reps
- 45 x 10
- 60 x 10
- 70 x 10

Yoga
- 20 min.

Notes: OK not too freaky but I did move a bit of iron anyway.

 

[compudog]

Gym Mon Sep 11 2017

Heavy Monday Workout

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 3
- 315 x 1
- 335 x 1
- 355 x 1

Yoga
- 20 min.

Notes: Good workout. I talked with one of my gym pals and biggest inspirations for a bit today, and he gently reminded me what I enjoy most about working out at the gym; lifting heavy things. He is 77 and has yet to slow down appreciably, so I tend to take his advice seriously.

 

[kenpoengineer]

That's my inspiration as well -a 77 year old that still kicks life's arse!!! He needs to write about what he does to stay healthy and mobile.

 

[compudog]

That's my inspiration as well -a 77 year old that still kicks life's arse!!! He needs to write about what he does to stay healthy and mobile.

I think he should too but he's a country guy through and through, not so interested in the Internet etc. Honestly I'm glad to know him. I'll tell you a little more of his story here. He started lifting with us about 5 years ago, and I got him doing various things, including a barbell complex that starts with a deadlift, then a clean, then an overhead press. In other words, you pick a bar up off the floor and put it over your head. He is an experienced gym rat, he told me about going to the first commercial gym in Toronto in the 50's or 60's, but that's a different story. Anyway he never had a lot of experience with barbells, so the complex I showed him was something new. He added it into his routine and worked at it regularly, diligently, for 2 years, and eventually got to the point where he could pick up 100 lb and put it over his head. He was age 74 at the time I think, and I was duly impressed. About that time though, he suffered an injury while working on his ranch; he blew up his shoulder, bad. He detached 3 of 5 tendons on his scapula. He went through all the usual stuff, and ended up in a surgeon's office, but the doc refused to operate, because of his age. So my friend ended up back in the gym, but unable to raise his elbow above his shoulder, so, no more OHP. In fact very little lifting at all, at first. But he kept at it, kept working that arm, and slowly gained mobility. After a year or so, he could overhead press again. He kept me apprised of his progress as he went. He would give me updates; "Got 50 lb today", "Got 60 lb today", and so on. So about a year ago he told me, "Nearly there, I got 90 lb today.", and I was frankly blown away. I didn't say it but I thought, dude you are 76 years old, and that is amazing, but you will never put 100 lb over your head again. But on Monday, he did it. That's what got me under the bar again. I've been thinking about it a lot, and I think there's a lot to this story. In the first place, of course, never give up. But perhaps more important is what we all share, i.e. lifting culture. He's told me many times that a big part of what keeps him coming to the gym is talking with everyone, and, like all gym rats, what we talk about is lifting; injuries and how to deal with them, PRs, what kind of sets we're doing, all that stuff. It may just seem like chit chat, but at the end of the day I think it's super important. Anyway I'm glad I could share this story here. It's not something non gym people are going to be able to relate to, but I think it's important for us. Peace.

 

[compudog]

Gym Thu Sep 14 2017

Strong Thursday Workout

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

Overhead Press
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 145 x 3

Yoga
- 20 min.

Notes: Pretty good workout.

 

[kenpoengineer]

Strong OHP yourself! Thanks for sharing that story. He is definitely inspirational.

 

[compudog]

Strong OHP yourself! Thanks for sharing that story. He is definitely inspirational.

Thanks man. I don't think my OHP is that great, but I'm working on it. I was away over the summer, but even in the previous season I didn't focus on it. I was doing a lot of dumbbell OHP for volume, trying to add some size. My best ever is 185 lb for a single rep.

 

[compudog]

Gym Fri Sep 15 2017

Freaky Friday Workout

Bench Press + HS High Row (superset)
- bench press
- lb x reps
- 45 x 5
- 65 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 1
- 245 x 1
- 265 x 1

- hs high row
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 10
- 180 x 10

Yoga
- 20 min.

Notes: OK workout. I wanted more volume on the bench, but I'm a bit short of sleep today, so instead of heavy doubles or triples I just did singles. Still pretty good I think. BW 198 lb.

 

[compudog]

Gym Thu Sep 21 2017

Heavy Monday Workout

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 1
- 335 x 1
- 365 x 1

Yoga
- 20 min.

Notes: Good workout. I missed the first 3 days this week because my daughter was sick, so today I got to pick which workout I wanted, so I chose my favourite. Actually, my program has always been about building mass, and I think squats should be the basis of any mass building program. So if I miss a bunch of workouts or only have 1 day then squats is the priority.

 

[compudog]

Gym Fri Sep 22 1017

Technical Tuesday Workout

EZ Bar Curls + Skull Crushers + Dumbbell OHP + Side Laterals (giant set)
- ez bar curls
- lb x reps
- 45 x 10
- 65 x 10
- 75 x 10

- skull crushers
- lb x reps
- 45 x 10
- 65 x 10
- 75 x 10

- dumbbell overhead press
- lb x reps
- 30 x 10
- 40 x 10
- 50 x 10

- side laterals
- lb x reps
- 10 x 10
- 15 x 10,10

Yoga
- 20 min.

Notes: OK workout. I like doing some bodybuilding style exercises but I wouldn't want to do just that. Nice to mix it up though.

 

[compudog]

Gym Fri Sep 29 2017

Freaky Friday Workout

Deadlifts
- lb x reps
- 95 x 5
- 135 x 5
- 185 x 3
- 225 x 2
- 275 x 1
- 315 x 1
- 365 x 1

Yoga
- 20 min.

Notes: Couple things. First of all, I was in the gym 4 days this week, but apparently forgot to log my workouts. Now that's out of the way, this is my first time deadlifting in like, 2 years. I was in physio for a year with a bad back, and my therapist outlawed deads entirely. But I decided to give it a try and see what happens.

 

[compudog]

Gym Mon Oct 02 2017

Heavy Monday Workout

Squats
- lb x reps
- 45 x 5
- 65 x 5
- 95 x 5
- 135 x 5

Bench Press + Chinups (superset)
bench press
- lb x reps
- 45 x 5
- 65 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 230 x 5

- chinups
- x reps
- 5,5,5

Yoga
- 20 min.

Notes: OK workout.

 

[compudog]

Gym Tue Oct 03 2017

Technical Tuesday Workout

EZ Bar Curls + Skull Crushers + Side Laterals + Dumbbell OHP (giant set)
- ez bar curls
- lb x reps
- 45 x 10
- 65 x 10
- 75 x 10

- skull crushers
- lb x reps
- 45 x 10
- 65 x 10
- 75 x 10

- side laterals
- lb x reps
- 8 x 10
- 12 x 10
- 20 x 10

- dumbbell overhead press
- lb x reps
- 25 x 10
- 35 x 10
- 45 x 5
- 55 x 3
- 65 x 2

Yoga
- 20 min.

Notes: OK workout. PS I hate chins. I did a few sets yesterday and my elbows are killing me today, and it's not just age related, this always happens when I do chins, I just forgot. That might be age related.

 

[compudog]

Gym Wed Oct 03 2017

Wednesday Workout

Leg Press + Leg Extensions (superset)
- leg press
- lb x reps
- 200 x 10
- 290 x 10
- 400 x 10
- 490 x 10
- 600 x 10
- 690 x 10

- leg extensions
- lb x reps
- 100 x 10
- 120 x 10
- 130 x 10
- 150 x 10
- 180 x 10
- 200 x 10

Yoga
- 20 min.

Notes: OK workout

 

[compudog]

Gym Mon Oct 16 2017

Monday Workout

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

Yoga
- 20 min.

Notes: OK workout.

 

[compudog]

Gym Tue Oct 25 2017

Technical Tuesday Workout

EZ Bar Curls + Skull Crushers + Dumbbell Overhead Press + Side Laterals (giant set)
- ez bar curls
- lb x reps
- 45 x 10
- 65 x 10
- 85 x 10

- skull crushers
- lb x reps
- 45 x 10
- 65 x 10
- 85 x 10

- dumbbell ohp
- lb x reps
- 30 x 10
- 40 x 10
- 50 x 10

- side laterals
- lb x reps
- 15 x 10,10

Yoga
- 20 min.

Notes: Good workout

 

[compudog]

Gym Wed Oct 25 2017

Bench Wednesday Workout

Bench Press + HS High Row (superset)
- bench press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 235 x 5

- hs high row
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 10,10

Yoga
- 20 min

Notes: Good workout.