compudog's workout log

compudog

compudog

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Updated Apr 10 2017

I'm 50, 5'9", ~200 lb.

Still doing lunch time workouts, plus yoga these days.
 
compudog

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Gym Fri Sep 02 2011


Pull-ups + Vertical Slantboard
- exc. x reps (p.u. = pull-up, s.u. = sit-up)
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- s.u. x 10
- p.u. x 5
- s.u. x 10
- p.u. x 5
- s.u. x 10
- p.u. x 5

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

Dips, bodyweight
- x 10
- x 5
- x 5
- x 5
- x 5
- x 5
- x 5

Notes: Swapped my lat pull-downs for pull-ups. The range of motion is better, and the weight was getting too
high on the machine. Did a few dips just because I had some extra time.
 
compudog

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Run Sat Sep 03 2011

5 Km (3.31 mi) run, 35 min, ~ 380 Cal

Notes: Nice run, beautiful sunny evening.
 
compudog

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Gym Mon Sep 05 2011

Benchpress + Slantboard- lb x reps
- 135 x 5
- 185 x 5
- 210 x 5
- 210 x 5
- 10 situps
- 210 x 5
- 10 situps
- 210 x 5
- 10 situps
- 210 x 5

Deadlifts
- lb x reps
- 135 x 5
- 185 x 5
- 215 x 5
- 215 x 5
- 215 x 5
- 215 x 5
- 215 x 5

Notes: Ok workout. PR on bench, also on deadlifts.
 
mattrag

mattrag

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Good workouts.
Basic, but you picked the BEST workouts for building strength and muscle. Looking to see some massive strength gains here :)
 
compudog

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Hi Mattrag,
Thanks. I'm trying to keep my workouts simple because my time
is limited, if you have any suggestions they would be welcome.

Regards,

compudog
 
compudog

compudog

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Gym Tue Sep 06 2011

Squats- lb x reps
- 45 x 3
- 135 x 5
- 155 x 5
- 185 x 5
- 185 x 5
- 185 x 5
- 195 x 5
- 205 x 5

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

Leg Extension
- lb x reps
- 120 x 10
- 180 x 8
- 200 x 6
- 180 x 8
- 120 x 10


Notes: Good workout. Was a bit hesitant to increase squat weight but it worked out ok, PR on squats.
 
compudog

compudog

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Gym Wed Sep 07 2011

Clean & Press + Slantboard
- lb x reps
- 70 x 5
- 80 x 5
- 90 x 5
- 105 x 5
- 105 x 5
- 10 situps
- 105 x 5
- 10 situps
- 105 x 5
- 10 situps
- 105 x 5

Dumbbell Rows
- lb x reps (x2)
- 90 x 5
- 95 x 5
- 100 x 5
- 105 x 5 *
- 110 x 5 *
- 115 x 5 *

* = with a strap


Notes: Good workout. Clean & press felt hard, dumbbell rows were easy though. Go figure. PR on clean & press, also on rows.
 
compudog

compudog

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Gym Thu Sep 08 2011

Cardio Day:

20 min. Treadmill, 5.5-6.0 mph, 0-4% incline. Cal = 284.

20 min. Elliptical Trainer, "move to the music", 50-90 RPM. Cal = 310.

Total Cal = 594


Notes: Some famous football coach once said "no-one ever drowned in sweat", but I'm pretty sure I got some up my nose today.
 
compudog

compudog

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Gym Fri Sep 09 2011

Pull-ups (bodyweight) + Vertical Slantboard
- exc. x reps (p.u. = pull-ups, s.u. = sit-ups)
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- s.u. x 10
- p.u. x 5
- s.u. x 10
- p.u. x 5
- s.u. x 10
- p.u. x 5

Squats
- lb x reps
- 45 x 3
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 215 x 5
- 215 x 5
- 215 x 5


Notes: Good workout. PR on squats, form not great at 215 though. Will stick there for a bit.
 
compudog

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Climbing Sat Sep 10 2011

Sport Climbing @ Grassi Lakes Canmore AB with Con.

We climbed 3 routes on "The Golf Course", as follows:

Hole in One, 25m 5.7
Unnamed route, 25m 5.6(?)
Chip Shot, 25m 5.6

I lead all 3 routes, Con lead unnamed and Chip Shot, and we ran laps on 2 of them.
I got 5 25m pitches in total for 125m, Con did 6 in total for 150m.

Notes: Great day. Easy climbing but since it was my first time on a rope in 2 years l'm
ok with that.
 
compudog

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Gym Mon Sep 12 2011

Benchpress + Slantboard
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 210 x 5
- 210 x 5
- 10 situps
- 210 x 5
- 10 situps
- 210 x 5
- 10 situps
- 210 x 5

Deadlifts
- lb x reps
- 135 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 245 x 5
- 245 x 5


Notes: Ok workout. PR on deadlifts, + 20 lb from prev. max.
 
compudog

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Gym Tue Sep 13 2011

Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 690 x 8
- 780 x 8
- 870 x 8
- 780 x 8
- 690 x 8
- 600 x 10
- 400 x 10
- 200 x 10


Squats + Hyperextensions
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 10 hypers
- 205 x 5
- 10 hypers
- 205 x 5
- 10 hypers
- 205 x 5


Notes: Ok workout. Squat racks were all in use when I got to the gym, so I had to pass the time with the leg press machine while I waited for a squat rack to come free.
 
compudog

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Gym Wed Sep 14 2011

Clean & Press + Hyperextensions
- lb x reps
- 70 x 5
- 80 x 5
- 90 x 5
- 105 x 5
- 105 x 5
- 10 hypers
- 105 x 5
- 10 hypers
- 105 x 5
- 10 hypers

Dumbbell Rows
- lb x reps (x2)
- 90 x 5
- 95 x 5
- 100 x 5
- 105 x 5
- 110 x 5
- 115 x 5
- 120 x 5

Notes: Good workout, PR on dumbbell rows, +5 lb on prev. max.
 
compudog

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Gym Thu Sep 15 2011

Cardio Day:

20 min. Treadmill, 5.0 -5.5 mph. 0% incline. Cal = 250

20 min. Elliptical Trainer, Cal = 270

Total Cal = 520

Notes: Bit lower output today, still a bit wasted from lifting earlier this week.
 
compudog

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Gym Fri Sep 16 2011

Pull-ups + Hyperextensions
- exc. x reps (p.u. = pull-up, h.e. = hyperextension)
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- h.e. x 10
- p.u. x 5
- h.e. x 10
- p.u. x 5
- h.e. x 10
- p.u. x 5

Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 225 x 3 <- PR + 10 lb


Notes: Good workout, first time trying box squats, I like that a lot, both easier and harder than the full back version.
 
compudog

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Run Sep 18 2011

5K run, 35 min., 396 Cal.

Notes: Ok run, went down to the beach, which was nice.
 
compudog

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Gym Mon Sep 19 2011

Bench Press + Hyper-extensions
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 215 x 5
- 215 x 5
- 10 hypers
- 215 x 5
- 10 hypers
- 215 x 5
- 10 hypers
- 215 x 5

Deadlift
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 245 x 5
- 265 x 5 <- PR + 20 lb

Notes: Good workout, PR on bench press + PR on deadlift. Good day.
 
compudog

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Gym Tue Sep 20 2011

Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 205 x 5

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

Leg Extension
- lb x reps
- 120 x 10
- 180 x 8
- 200 x 6
- 180 x 8
- 120 x 10

Notes: Good workout.
 
compudog

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Gym Wed Sep 21 2011

Clean & Press + Hyperextensions
- lb x reps
- 70 x 5
- 80 x 5
- 90 x 5
- 105 x 5
- 105 x 5
- 10 hypers
- 105 x 5
- 10 hypers
- 105 x 5
- 10 hypers
- 105 x 5

Dumbbell Rows
- lb x reps (x2)
- 90 x 5
- 95 x 5
- 100 x 5
- 105 x 5
- 110 x 5
- 110 x 5
- 110 x 5

Notes: Pretty good workout.
 
compudog

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Gym Thu Sep 22 2011

Cardio day:

20 min. treadmill, 5.5-6.0 m.p.h., 0-2% incline, Cal = 290

20 min. elliptical trainer, Cal = 290

Total Cal = 580

Notes: Ok workout.
 
compudog

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Gym Fri Sep 23 2011

Warmup
- 10 min. stationary bike

Pull-ups + Hyperextensions
- exc. x reps (p.u. = pull-up, h.e. = hyperextension)
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- h.e. x 10
- p.u. x 5
- h.e. x 10
- p.u. x 5
- h.e. x 10
- p.u. x 5

Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 225 x 5

Notes: Good workout. Really liking those box squats.
 
compudog

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Scramble Sat Sep 24 2011

Scramble + Summit Ridge Traverse of Grotto Peak in Canmore AB

Total time = 7.5 hrs.

Total Disatance = 5 mi.

Total Elevation Gain = 1425m (4674')

Total Cal = 5000 est.

Notes: To call this a workout doesn't do it justice. It's really a whole day.
 
compudog

compudog

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Gym Mon Sep 26 2011

Warmup
- 10 min. walking on treadmill.

Bench Press + Hyperextensions
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 215 x 5
- 215 x 4
- 10 hypers
- 215 x 5

Deadlift
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 245 x 5
- 275 x 5 <- PR + 10 lb.

Notes: Tough workout, still recovering from my scramble on Saturday.
 
compudog

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Gym Tue Sep 27 2011

Warmup
- 10 min. walking on treadmill

Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 225 x 5

Hacksquat Machine
- lb x reps
- 90 x 10
- 180 x 10
- 270 x 10
- 270 x 10
- 270 x 10
- 180 x 10
- 90 x 10

Notes: Bit slow today, *still* recovering from scrambling on Saturday.
 
compudog

compudog

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Gym Wed Sep 28 2011

Warmup
- 10 min. stationary bike

Standing Military Press + Hyperextensions
- lb x reps
- 70 x 5
- 80 x 5
- 90 x 5
- 110 x 5
- 110 x 5
- 10 hypers
- 110 x 5
- 10 hypers
- 110 x 5
- 10 hypers
- 115 x 5 <- PR + 10 lb

Dumbbell Rows
- lb x reps (x2)
- 100 x 5
- 105 x 5
- 110 x 5
- 115 x 5
- 120 x 5
- 125 x 5 <- PR + 5 lb

Notes: Pretty good workout.
 
compudog

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Gym Thu Sep 29 2011

Cardio Day

20 min. treadmill, 5.5-6.5 m.p.h. Cal = 290

20 min. elliptical trainer, Cal = 280

Total Cal = 570

Notes: Ok workout.
 
compudog

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Gym Fri Sep 30 2011

Warmup
- 10 min. stationary bike

Pull-ups + Hyperextensions
- exc x reps (p.u. = pull-up, h.e. = hyperextension)
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- h.e. x 10
- p.u. x 5
- h.e. x 10
- p.u. x 5
- h.e. x 10
- p.u. x 10

Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 245 x 5 <- P.R. + 20 lb

Notes: Pretty good workout.
 
compudog

compudog

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Gym Mon Oct 03 2011

Warmup
- 10 min. walking on treadmill

Benchpress + Hyperextensions
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 215 x 5
- 215 x 5
- 10 hypers
- 215 x 5
- 10 hypers
- 215 x 4
- 10 hypers
- 215 x 4

Deadlift
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 295 x 5 <- PR + 20 lb

Notes: Ok workout. Sucks that I didn't get all my sets on the bench, but nice to hit my target on the deadlift.
 
compudog

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Gym Tue Oct 04 2011

Warmup
- 10 min. stationary bike

Squats
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 225 x 5 <- PR + 10 lb.

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

Leg Extension
- lb x reps
- 120 x 10
- 180 x 8
- 200 x 6
- 180 x 8
- 120 x 10

Notes: Ok workout. Was feeling a bit beat up from deadlifts yesterday so my form may have been a bit off on the squats, oh well, I just hope no-one was watching real close... :)
 
compudog

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Gym Wed Oct 05 2011

Warmup
- 10 min. jogging (5.5 m.p.h.) on treadmill.

Olympic Press + Hyperextensions
- lb x reps
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- 115 x 5
- 115 x 5
- 10 hypers
- 115 x 5
- 10 hypers
- 125 x 5
- 10 hypers
- 135 x 3 <- P.R. + 20 lb

Dumbbell Rows
- lb x reps (x2)
- 100 x 5
- 105 x 5
- 110 x 5
- 115 x 5
- 120 x 5

Notes: Ok workout.
 
compudog

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Gym Thu Oct 06 2011

Cardio Day

- 20 min. treadmill, 5.5-6.5 m.p.h., 0-4% incline, Cal = 280

- 20 min. elliptical trainer, Cal = 280

Total Cal = 560

Notes: Ok workout.
 
compudog

compudog

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Gym Fri Oct 07 2011

Warmup
- 10 min. walking on treadmill

Pull-ups + Hyperextensions
- exc. x reps (p.u. = pull-up, h.e. = hyperextensions)
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- h.e. x 10
- p.u. x 5
- h.e. x 10
- p.u. x 5
- h.e. x 10
- p.u. x 10

Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 245 x 5
- 265 x 5 <- P.R. + 20 lb

Notes: I squatted 265 lb! Really liking those box squats now.
 
compudog

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Gym Sun Oct 09 2011

Warmup
- 10 min. walking on treadmill.

Bench Press
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 215 x 5
- 215 x 5
- 215 x 5
- 215 x 5
- 215 x 5

Deadlift
- lb x reps
- 135 x 5
- 225 x 5
- 275 x 5
- 315 x 5 <- P.R. + 20 lb.

Notes: Even shorter workout than usual today, was in a different town for Thanksgiving dinner, snuck away before desert & got in a quickie at the local community fitness center.
 
compudog

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Gym Tue Oct 11 2011

Warmup
- 10 min. jogging treadmill (5.0 m.p.h.)

Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 155 x 5
- 185 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 225 x 5

Notes: Another short workout, also a short box: used a different box today, slightly below parallel I think.
 
compudog

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Gym Wed Oct 12 2011

Warmup
- 10 min. stationary bike.

Press + Hyperextensions
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 95 x 5
- 10 hypers
- 95 x 5
- 10 hypers
- 95 x 5
- 10 hypers
- 95 x 10

Dumbbell Rows
- lb x reps (x2)
- 60 x 10
- 70 x 10
- 80 x 10
- 70 x 10
- 60 x 10


Notes: Light/rehab workout, messed up shoulder. Pencilled in for a massage tomorrow, hopefully that will clear it up.
 
compudog

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Gym Mon Oct 17 2011

Warmup- 5 min. treadmill 5.5 m.p.h.


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


Dumbbell Curls + Hyperextensions
- lb x reps (x2)
- 35 x 10
- 40 x 8
- 45 x 6
- 50 x 5
- 55 x 5
- 10 hypers
- 55 x 5
- 10 hypers
- 55 x 5
- 10 hypers



Notes: Good workout. Was sick last week, feeling better now.
 
compudog

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Gym Wed Oct 19 2011

Warmup
- 10 min. stationary bike

Box Squats (parallel box)
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 225 x 5
- 245 x 5
- 275 x 5 <- P.R. + 10 lb
- 275 x 5
- 225 x 10


Notes: Short workout. Need to lean into a bit more tomorrow.
 
compudog

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Gym Thu Oct 20 2011

Warmup
- 5 min. jogging (5.5 mph) on treadmill.


Bench Press + Hyperextensions
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 220 x 5 <- P.R. + 5 lb
- 220 x 4
- 10 hypers
- 220 x 4
- 10 hypers
- 220 x 4
- 10 hypers
- 220 x 3
- 205 x 4
- 185 x 3
- 155 x 4
- 135 x 8


Notes: Ok workout.
 
compudog

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Gym Sat Oct 22 2011

Warmup- 5 min. walking treadmill

Press
- lb x reps
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- 135 x 4
- 135 x 3
- 135 x 3
- 115 x 5
- 95 x 5
- 65 x 10
- 65 x 10
- 65 x 10
- 65 x 10
- 65 x 10

Dumbbell Rows
- lb x reps (x2)
- 60 x 15
- 70 x 15
- 80 x 15
- 70 x 15

- 60 x 15


Notes: Ok workout. Haven't been in the gym on a Saturday for a while.
 
compudog

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Gym Mon Oct 24 2011

Warmup- 5 min. stationary bike

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

Dumbbell Curls
- lb x reps (x2)
- 35 x 10
- 35 x 10
- 35 x 10
- 35 x 10
- 35 x 10


Notes: Ok workout. Wanted 2 sets at 315 on deadlift, but didn't have enough time to rest long enough.
 
compudog

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Gym Tue Oct 25 2011

Warmup
- 5 min. walking treadmill

Bench Press + Slantboard
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 220 x 5
- 220 x 5
- 10 situps
- 220 x 5
- 10 situps
- 220 x 5
- 10 situps
- 220 x 5
- 115 x 10
- 115 x 10
- 115 x 10
- 115 x 10
- 115 x 10


Notes: Ok workout. Couldn't decide what to do for assistance work today so I just did more bench presses.
 
compudog

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Gym Thu Oct 27 2011

Warmup
- 5 min. jogging treadmill.

Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 3
- 275 x 3
- 295 x 2
- 315 x 3 <- P.R. + 40 lb !!!

Leg Press + Slantboard
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 10 situps
- 690 x 8
- 10 situps
- 780 x 8
- 10 situps
- 870 x 8

Notes: What can I say I'm a beast.
 
compudog

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Gym Fri Oct 28 2011

Warmup
- 5 min. jogging treadmill

Press + Hyperextensions
- lb x reps
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 135 x 5
- 10 hypers
- 135 x 5
- 10 hypers
- 135 x 5
- 10 hypers
- 135 x 5

Iso-Lateral Row Machine
- lb x reps
- 100 x 10
- 190 x 10
- 280 x 10
- 370 x 10 (1 side at a time)
- 280 x 10
- 190 x 10
- 100 x 10


Notes: Good workout, except that I smoked my nose on my second working set of presses. They say a person's nose never stops growing, so that's my excuse: I'm old and my nose is big.
 
compudog

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Gym Mon Oct 31 2011

Warmup
- 5 min. jogging treadmill.

Deadlift + Slantboard
- lb x reps
- 135 x 5
- 225 x 5
- 315 x 4
- 10 situps
- 335 x 1 <- P.R. + 20 lb
- 185 x 5
- 185 x 10
- 10 situps
- 185 x 10
- 10 situps
- 185 x 10


Notes: Ok workout.
 
compudog

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Gym Tue Nov 01 2011

Warmup
- 5 min. jogging treadmill.

Bench Press + Hyperextensions
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 225 x 5 <- P.R. + 5 lb
- 225 x 5
- 225 x 5
- 205 x 5
- 10 hypers
- 185 x 10
- 10 hypers
- 155 x 10
- 10 hypers
- 135 x 10

Notes: Ok workout.
 

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