compudog's workout log

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  1. Elite Member
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    Agee! What's your total DL, Squat and Bench total? Over 1100, right?

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    Quote Originally Posted by kenpoengineer View Post
    Agee! What's your total DL, Squat and Bench total? Over 1100, right?
    Right around 1100, but only in training. I'm planning on doing a 3 lift meet in the spring so I'll find out what it really is then!
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    Morning - 6:00 A.M.
    - fasted cardio, 30 min. bike

    Afternoon - 12:00 P.M.

    5/3/1 Schedule: Week 2, 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
    - 230 x 3
    - 250 x 3
    - 280 x 4

    HS High Row + Bench Press (superset)
    - hs high row
    - lb x reps
    - 180 x 12
    - 230 x 12
    - 270 x 12

    - bench press
    - lb x reps
    - 280 x 3
    - 250 x 5
    - 230 x 5

    Notes: Good workout.
    •   
       

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    Gym Tue Nov 25 2014


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

    Afternoon - 12:00 P.M.

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

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - add belt
    - 275 x 3
    - 295 x 3
    - 330 x 3
    - extra sets
    - 275 x 5
    - 245 x 5

    Leg Press + Leg Extension (superset)
    - leg press
    - lb x reps
    - 290 x 12
    - 380 x 12
    - 580 x 12

    - leg extension
    - lb x reps
    - 160 x 12
    - 160 x 12
    - 160 x 12

    Notes: Ok workout. Seemed hard, one of those days.
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    Chest and legs = fried! Nice work brother! 1100 total is no joke. Where's the spring meet?
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    Quote Originally Posted by kenpoengineer View Post
    Chest and legs = fried! Nice work brother! 1100 total is no joke. Where's the spring meet?
    Thanks kenpo, my legs were *definitely* toast after that workout. Not sure where the meet I'm looking for is at, somewhere in Alberta though for sure. I think there's typically at least couple in the spring/summer for people wanting to qualify for provincials, which is in the fall. I did bench-only in a meet a couple weeks ago and qualified there but I want to try a 3 lift meet as well, just to see how it goes.
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    Gym Wed Nov 26 2014


    Rest Day Workout

    Farmer's Walk wi/dumbbells, ~50m
    - x lb
    - x 75,75,85,85,95,95

    Hanging Leg Raise + Seated Calf Raise + Hyperextensions (superset)
    - hanging leg raise
    - x reps
    - x 8,8,8

    - seated calf raise
    - lb x reps
    - 90 x 15,15,15

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

    Notes: Good workout. No morning cardio, slept in.
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    Gym Fri Nov 28 2014


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

    Afternoon - 12:00 P.M.

    5/3/1 Schedule: Week 2, Day 4 - Deadlift!

    Deadlifts
    - lb x reps
    - warmup
    - conventional
    - 135 x 5
    - 225 x 5
    - core lifts
    - sumo
    - 330 x 3
    - add belt
    - 375 x 3
    - 420 x 3
    - extra sets
    - 365 x 5
    - 315 x 10

    Notes: Good workout.
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    Mon Dec 01 2014


    Bench Press Workout

    Warmup
    - chinups x 8,8,8,8

    Bench Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 255 x 5
    - 275 x 4

    HS Low Row + Dumbbell Bench Press (superset)
    - hs low row
    - lb x reps
    - 180 x 15
    - 230 x 15
    - 270 x 15

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 75 x 10
    - 80 x 15

    Notes: Was supposed to have my max workout for bench today, but had some shoulder pain during bench warmup so switched it up a bit. In for massage tomorrow, may give a chiropracter a go I think.
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    Gym Tue Dec 02 2014


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

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - add belt
    - 275 x 5
    - 315 x 3
    - 350 x 2
    - extra sets
    - 315 x 3
    - 275 x 5

    Notes: Good workout. PR @ 350 lb, not sure about the depth but it was close at least.
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    Subd. I thought I was already here...
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    315 squats! Inspirational CD! Have you used iForce Joint Help and glucosamine for you shoulders pains? Really helped me out.
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    Quote Originally Posted by RegisterJr View Post
    Subd. I thought I was already here...
    Thanks man, glad to have ya!

    Quote Originally Posted by kenpoengineer View Post
    315 squats! Inspirational CD! Have you used iForce Joint Help and glucosamine for you shoulders pains? Really helped me out.
    Hey kenpo, thank you! No I haven't tried glucosamine, but I just may. I don't use a lot of supplements so why not. I do go for massage a lot though, my massage guy says I should see a chiro, and he recommended one he works with too. I've always been a bit leery of them but I trust his opinion so that's probably my next stop.
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    Gym Wed Dec 03 2014


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

    Afternoon - 12:00 P.M.

    Rest Day Workout

    Farmer's Walk wi/dumbbells, ~50m
    - x lb
    - x 75,75,85,85,95,100

    Hanging Leg Raise + Hyperextensions (superset)
    - hanging leg raise
    - x reps
    - x 8,8,8

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

    Notes: Good workout.
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    Nice Farmers. I need to do more of those too.
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    Quote Originally Posted by RegisterJr View Post
    Nice Farmers. I need to do more of those too.
    Thanks RegisterJr. I really like them, started about 3 months ago and have made pretty good progress with it so far. I'd like to go heavier but it's kind of hard with dumbbells, and even if my gym had implements it's not set up for it. That's what I get for living in an idyllic small town north of everything.
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    Gym Sat Dec 06 2014


    5/3/1 Schedule: Week 3, Day 4 - Deadlifts

    Deadlifts
    - lb x reps
    - warmup
    - conventional
    - 135 x 5
    - 225 x 5
    - sumo
    - 315 x 5
    - core lifts
    - 365 x 5
    - add belt
    - 405 x 3
    - 455 x 1
    - extra sets
    - 405 x 5
    - 365 x 7

    Front Squat
    - lb x reps
    - 95 x 5
    - 135 x 5
    - 185 x 5

    Notes: Ok workout. Schedule got messed up, only had time for morning cardio Thu and Fri. Deload next week.
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    Strong deads bro!

    Quote Originally Posted by compudog View Post
    Thanks RegisterJr. I really like them, started about 3 months ago and have made pretty good progress with it so far. I'd like to go heavier but it's kind of hard with dumbbells, and even if my gym had implements it's not set up for it. That's what I get for living in an idyllic small town north of everything.
    I did farmers today with a relatively light weight, and my forearms were screaming when I was done. Think I'll do them 2x week from here on.
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    Quote Originally Posted by RegisterJr View Post
    Strong deads bro!



    I did farmers today with a relatively light weight, and my forearms were screaming when I was done. Think I'll do them 2x week from here on.
    Best grip workout ever right? I always feel like Popeye when I do them.
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    Gym Mon Dec 08 2014


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

    Afternoon - 12:00 P.M.

    5/3/1 Schedule: Week 4, Day 1 - Bench Press Deload

    Warmup
    - chinups x 8,8,8,8

    Bench Press
    - lb x reps
    - warmup
    - 45 x 10
    - 95 x 10
    - core lifts
    - 135 x 10
    - 155 x 10
    - 180 x 10

    HS High Row + Dumbbell Bench Press (superset)
    - hs high row
    - lb x reps
    - 180 x 15,15,15

    - dumbbell bench
    - lb x reps
    - 70 x 15,15,15

    Notes: Good workout, got a good pump which is unusual for me these days.
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    Gym Tue Dec 09 2014


    531 Schedule: Week 4, Day 2 - Squat Deload

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 10
    - 135 x 10
    - core lifts
    - 155 x 10
    - 185 x 10
    - 225 x 10
    - extra set
    - 185 x 10

    Leg Press + Leg Extension (superset)
    - leg press
    - lb x reps
    - 200 x 15,20,20

    - leg extension
    - lb x reps
    - 110 x 15,15,20

    Notes: Good workout. Wanted to try doing higher reps on squat day. Don't like doing deload "as it is written", I like to treat it more as off schedule time and try different things.
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    Hella volume CD.
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    Deloads are hard to do in the scheme of things but necessary. Good example you are setting for us "refuse to take a deload week" lifters! Lol
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    Quote Originally Posted by RegisterJr View Post
    Hella volume CD.
    Thanks dude. I got a pretty good burn on the quads from the leg press, but it was like wasabi, just gone after a bit. Did get some DOMS though.
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    Quote Originally Posted by kenpoengineer View Post
    Deloads are hard to do in the scheme of things but necessary. Good example you are setting for us "refuse to take a deload week" lifters! Lol
    Hey kenpo, I don't do deloads often but sometimes I like to switch it up a bit. Makes a good justification for 'bodybuilding style' workouts.
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    Gym Thu Dec 11 2014


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

    Afternoon - 12:30 P.M.

    5/3/1 Schedule: Week 4, Day 3 - Overhead Press Deload

    Warmup
    - chinups x 8,8,8,8

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 10
    - 65 x 10
    - core lifts
    - 75 x 10
    - 95 x 10
    - 115 x 10
    - extra sets
    - 95 x 10
    - 75 x 10
    - 65 x 10

    Notes: Short workout, no assistance work.
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    Gym Fri Dec 12 2014


    Deadlift Workout - Deload

    Deadlifts
    - lb x reps
    - conventional
    - 135 x 5
    - 225 x 5
    - sumo
    - 315 x 5
    - add nylon belt
    - 365 x 5
    - 405 x 2,3

    Notes: Short workout.
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    Gym Mon Dec 15 2014


    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
    - 240 x 5
    - 270 x 4

    HS High Row + Bench Press (superset)
    - hs high row
    - lb x reps
    - 180 x 12
    - 230 x 12
    - 270 x 12

    - bench press
    - lb x reps
    - 270 x 3
    - 245 x 5
    - 225 x 8

    Notes: Ok workout.
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    Strong ** pressing man.
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    Quote Originally Posted by RegisterJr View Post
    Strong ** pressing man.
    Thanks RJ! Been working on my form, the weight isn't going up too much, but I'm getting a lot less shoulder pain so it's all gravy.
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    Gym Tue Dec 16 2014


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

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - add belt
    - 245 x 5
    - 275 x 5
    - 315 x 5
    - extra sets
    - add box
    - 335 x 1
    - 365 x 1
    - 395 x 1

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

    Notes: Good workout. I really like squatting heavy weights, plus, the prettiest girl in the gym was watching and she complimented me as well.
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    Heck ya!
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    Gym Wed Dec 17 2014


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

    Afternoon - 12:00 P.M.

    Rest Day Workout

    Farmer's Walk wi/dumbbells, ~50m
    - x lb
    - x 75,75,85,85,95,95

    Hanging Leg Raise + Seated Calf Raise + Hyperextensions (superset)
    - hanging leg raise
    - x reps
    - x 8,8,8

    - seated calf raise
    - lb x reps
    - 90 x 10
    - 115 x 10
    - 140 x 10

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

    Notes: Ok workout. Started running a little on the treadmill, 10 min/30. Old habits die hard I guess.
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    Pretty awesome cardio/core day man.
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    Quote Originally Posted by RegisterJr View Post
    Pretty awesome cardio/core day man.
    Thanks RJ. Getting a bit hard to get up in the morning for cardio, the days are like, 4 hours long here right now.
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    Gym Thu Dec 18 2014


    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
    - 125 x 5
    - add belt
    - 145 x 5
    - 165 x 3

    HS Shoulder Press + HS Low Row (superset)
    - hs shoulder press
    - lb x reps
    - 100 x 20
    - 150 x 15
    - 190 x 10

    - hs low row
    - lb x reps
    - 190 x 20
    - 240 x 15
    - 280 x 10

    Notes: Not a great workout. Arms are really sore for some reason, not sure why.
  37. Senior Member
    compudog's Avatar
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    Gym Fri Dec 19 2014


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - conventional
    - 135 x 5
    - 225 x 5
    - sumo
    - 315 x 5
    - add belt
    - 405 x 5,5,5,5,5

    Front Squat
    - lb x reps
    - 95 x 5
    - 135 x 5
    - 185 x 4,2

    Notes: Ok workout.
  38. Elite Member
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    5'10"  197 lbs.
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    Quote Originally Posted by compudog View Post
    Thanks RJ. Getting a bit hard to get up in the morning for cardio, the days are like, 4 hours long here right now.
    Where is there?
    FINAFLEX REP
    Visit our website at FINAFLEX.com



    @RegisterJr on Twitter and Instagram.
  39. Senior Member
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    Quote Originally Posted by RegisterJr View Post
    Where is there?
    Alberta Canada. Around 50 degrees north. The daylight is actually 7:45 today. Feels like 4 hours though.
  40. Senior Member
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    5'9"  190 lbs.
    Join Date
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    5/3/1 Schedule: Week 2, 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
    - 225 x 3
    - 255 x 3
    - 285 x 2

    HS High Row + Bench Press (superset)
    - hs high row
    - lb x reps
    - 190 x 20
    - 230 x 15
    - 280 x 10

    - bench press
    - lb x reps
    - 285 x 2
    - 255 x 5
    - 225 x 10

    Cardio
    - 30 min. treadmill

    Notes: Off work this week so my schedule is kind of ad hoc. Don't fancy getting up at 5 for morning cardio in particular.
  

  
 

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