compudog's workout log

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  1. Quote Originally Posted by Mr.Sinister View Post
    Happy ending?
    lol, nooo man. Seriously though, the guy is awesome. I highly recommend deep tissue and/or ART for lifters who suffer from soft tissue injuries. I used to think soft tissue injuries were naturally cumulative and having them coming back to haunt you forever after was just part of the cost of being active, but I'm starting to rethink that.

  2. Gym Fri Jan 24 2014


    Overhead Press Workout (deload)

    Warmup
    - chinups x 6,6,6,6

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

    Overhead Press + HS High Row (superset)
    - overhead press
    - lb x reps
    - 135 x 5
    - 135 x 5
    - 135 x 5
    - 135 x 5
    - 135 x 5

    - hs high row
    - lb x reps
    - 180 x 10
    - 230 x 10
    - 250 x 10
    - 270 x 10
    - 290 x 10

    Notes: Good workout. Deload is finished, skipping deads.
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  3. Gym Mon Jan 27 2014


    531 Schedule: M7,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

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

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

    Notes: Ok workout.
  4. Gym Thu Jan 30 2013


    Off Schedule Workout

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

    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 5

    Notes: Good workout. Skipped deads last week due to hip issues, & so wanted to check everything out today, felt pretty good.

  5. Nice job on the racks.
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  6. Quote Originally Posted by tacticalG View Post
    Nice job on the racks.
    Thanks, I was actually pretty surprised, had some problems with my hips last week & had to go to a massage therapist. He fixed me up in just a couple visits though, I thought I was going to be a lifer. :P
  7. Gym Fri Jan 31 2014


    531 Schedule: M7,W1,D3 - Overhead Press

    Warmup
    - Hammer Strength High Row
    - lb x reps
    - 180 x 10
    - 180 x 10
    - 180 x 10

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

    Overhead Press + Hammer Strength Low Row (superset)
    - overhead press
    - lb x reps
    - 155 x 5
    - 135 x 10
    - 115 x 15

    - hs low row
    - lb x reps
    - 190 x 10
    - 240 x 10
    - 280 x 10

    Notes: Pretty good workout. Got a small tricep tear doing chins (badly) on Monday, so no chins for a bit.
  8. Gym Wed Jan 29 2014


    forgot to post this on Wed.

    531 Schedule: M7,W1,D2 - Squat

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - core lifts
    - 185 x 5
    - 215 x 5
    - 235 x 6

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

    - hack squat
    - lb x reps
    - 50 x 10
    - 90 x 10
    - 140 x 10

    Notes: Good workout. I've decided to retrain my squat, instead of doing box squats I'm doing oly style a2g. I had to knock 100 lb off my max though, it's like deja vu to 3 years ago; my bench is bigger than my squat again. :P

  9. It'll come on fast.

  10. Quote Originally Posted by Mr.Sinister View Post
    It'll come on fast.
    Thanks man, hope so, it's a bit embarrassing to bench more than you can squat.
  11. 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.

  12. Quote Originally Posted by compudog View Post

    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.
  13. 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.

  14. Quote Originally Posted by Mr.Sinister View Post
    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...

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  15. 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.
  16. 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.
  17. 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.
  18. 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.
  19. 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.
  20. 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.
  21. 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.
  22. 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.
  23. 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.
  24. 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.
  25. 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.
  26. 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.
  27. 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.
  28. 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.
  29. 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.
  30. 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.
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