compudog's workout log

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  1. 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.

  2. 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.
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  3. 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.
  4. 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.
  5. 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.
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  6. 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.
  7. 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.
  8. 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.
  9. 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...
  10. 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.
  11. 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.
  12. 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.
  13. 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.
  14. 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.
  15. 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.
  16. 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.
  17. 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.
  18. 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.
  19. 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.
  20. 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.
  21. 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.
  22. 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.
  23. 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.
  24. 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.
  25. 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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