compudog's workout log

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  1. 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.

  2. 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.
  3. 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.
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  4. 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.
  5. 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.
  6. 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.

  7. 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.

  8. 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.
  9. 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.
  10. 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.
  11. 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.
  12. 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.
  13. 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.
  14. 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.
  15. 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.
  16. 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.
  17. 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!
  18. 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.

  19. 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.
  20. 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.
  21. 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.
  22. 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.
  23. 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.
  24. 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.
  25. 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.
  26. 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.

  27. Strong lifts in here! Mind if a geezer lifter follows?

  28. Quote Originally Posted by kenpoengineer View Post
    Strong lifts in here! Mind if a geezer lifter follows?
    Thanks man. Don't mind at all, us old dudes gotta stick together.
  29. 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.
  30. 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.
  31. Gym Wed Nov 12 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: Good workout.
  32. PL Meet, Sat Nov 15 2014


    So... Did my first PowerLifting meet this morning, at the University of Alberta in Edmonton. I competed in the bench only event, and I went 3 for 3 as they say, meaning, I was successful on all 3 attempted lifts. They were as follows: 110 kg (242.5 lb), 122.5 kg (270 lb) and 137.5 kg (303 lb). Woo Hoo! Not bad for an old guy!

  33. Quote Originally Posted by compudog View Post
    So... Did my first PowerLifting meet this morning, at the University of Alberta in Edmonton. I competed in the bench only event, and I went 3 for 3 as they say, meaning, I was successful on all 3 attempted lifts. They were as follows: 110 kg (242.5 lb), 122.5 kg (270 lb) and 137.5 kg (303 lb). Woo Hoo! Not bad for an old guy!
    Nice job CD! Be proud brother!! 300 club for you!

  34. Thanks Kenpo. I had a lot of fun doing it. Getting that 300 bench has been a goal for a while, wasn't entirely sure I could do it. One of my (young) friends was bugging me about "old man strength" last week, I think that may have been a contributing factor.
  35. Gym Mon Nov 17 2014


    Morning - 6: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 8,8,8,8

    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 5

    Notes: No assistance work, ran out of time. Also some shoulder pain, probably better to stop there anyway.
  36. Gym Tue Nov 18 2014


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

    Afternoon - 12:00 P.M.

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

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - extra sets
    - 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.
  37. Gym Wed Nov 19 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 (superset)
    - hanging leg raise
    - x reps
    - x 8,8,8

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

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

    Notes: Ok workout.
  38. Gym Thu Nov 20 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 8,8,8,8

    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 8
    - extra sets
    - 155 x 5
    - 135 x 6

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

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

    Notes: Good workout.
  39. Gym Fri Nov 21 2014


    Morning - 5:45 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
    - sumo
    - 315 x 3
    - 405 x 1
    - add belt
    - 455 x 1
    - 495 x 1
    - 525 x 1
    - 495 x 1,1
    - 455 x 3
    - 405 x 5
    - 365 x 5
    - 315 x 5

    Notes: Good workout. PR @ 525 lb, + 10 lb.

  40. Solid work.
  

  
 

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