compudog's workout log

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    Strong benching. I've seen a couple people recently list chin-ups as their bench WU.
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    Quote Originally Posted by RegisterJr View Post
    Strong benching. I've seen a couple people recently list chin-ups as their bench WU.
    Thanks RJ. I also do them for a warmup on overhead press days. I think they're a great way to warmup quickly and get the upper body in particular ready to work.
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    Gym Wed Dec 24 2014


    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
    - 265 x 3
    - 295 x 3
    - 335 x 3
    - extra sets
    - add box
    - 365 x 1,1,1

    Cardio
    - 30 min. bike

    Notes: Good Christmas Eve workout. 365 felt easy, came up like it was on a string.
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    Gym Mon Dec 29 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
    - 245 x 5

    Cardio
    - 10 min. treadmill, 20 min. bike

    Notes: Not a great workout. Tried out some new shoes for running on the treadmill, no good though. I guess once you go barefoot there's no going back.
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    Gym Tue Dec 30 2014


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

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - add belt
    - 275 x 5
    - 315 x 3
    - 355 x 1
    - extra sets
    - add box
    - 385 x 0
    - 365 x 1
    - 315 x 5
    - 275 x 10

    Cardio
    - 30 min. treadmill

    Notes: Bit rough today for some reason. Didn't think I'd get my 5/3/1 lifts, so wasn't too surprised to miss on 385. Hips started coming up right off the box so I just sat back down and bailed with the safeties.
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    That volume tho... Lotta heavy lifting.
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    Quote Originally Posted by RegisterJr View Post
    That volume tho... Lotta heavy lifting.
    Yo RJ. That's why I like box squats; you can move a *lot* of weight, without killing yourself. Plus I go sumo, which makes it easier since the ROM is shorter.
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    Gym Wed Dec 31 2014


    Overhead Press Workout

    Warmup
    - chinups x 8,8,8,8

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

    Cardio
    - 30 min. bike

    Notes: Short workout, sore arms, had to call it on the OHP.
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    Gym Fri Jan 02 2014


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - conventional
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - sumo
    - 315 x 5
    - add belt
    - 365 x 3
    - 405 x 2
    - 455 x 1
    - 495 x 1,1,1

    Cardio
    - 30 min. treadmill

    Notes: Good workout.
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    Slaying that iron. Nice work! Question: I just started doing rack pulls, at what position is the bar in relation to your knee? Just above or middle of the knee? Mine was about 2 inches above the knee.
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    Quote Originally Posted by kenpoengineer View Post
    Slaying that iron. Nice work! Question: I just started doing rack pulls, at what position is the bar in relation to your knee? Just above or middle of the knee? Mine was about 2 inches above the knee.
    Hi kenpo, thanks man. I guess whatever height whatever works best for is good. I use the safety bars in a power rack, on the lowest holes. It ends up being just a bit below the knee.
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    Quote Originally Posted by compudog View Post
    Yo RJ. That's why I like box squats; you can move a *lot* of weight, without killing yourself. Plus I go sumo, which makes it easier since the ROM is shorter.
    I still haven't tried sumo anything. Maybe I'll play with it on a deload week.

    Quote Originally Posted by compudog View Post
    Hi kenpo, thanks man. I guess whatever height whatever works best for is good. I use the safety bars in a power rack, on the lowest holes. It ends up being just a bit below the knee.
    I agree here Mark. Try and get the bar just below the knee. My gyms racks don't go that low, so I have to use plates.
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    Quote Originally Posted by RegisterJr View Post
    I still haven't tried sumo anything. Maybe I'll play with it on a deload week.
    Hey RJ. If you haven't tried sumo before my advice is to take it slow to start with. When I first tried sumo for deads I pulled a hamstring muscle right away, which sucked. I stuck to it and it paid off though, my deads work a lot better with sumo and it's just the way to go for box squats IMO.
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    Gym Mon Jan 05 2014


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

    Afternoon - 12:00 P.M.

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

    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

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

    - bench press
    - lb x reps
    - 265 x 4
    - 245 x 5
    - 225 x 5

    Notes: Ok workout. Giving the chinups a rest for a bit. Back at work, so back on my regular schedule, thank goodness!
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    Will do, thanks for the tips. Strong bench too.
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    Gym Tue Jan 06 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
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - core lifts
    - add belt
    - 245 x 5
    - 275 x 5
    - 315 x 5

    Notes: Short workout.
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    Gym Wed Jan 07 2014


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

    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 + Donkey Calf Machine + Hyperextensions (superset)
    - hanging leg raise
    - x reps
    - x 8,8,8

    - donkey calf
    - lb x reps
    - 90 x 15,15,15

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

    Notes: Good workout.
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    Nice getting work in on the rest day. Forearm-pumping Farmers...
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    Quote Originally Posted by RegisterJr View Post
    Nice getting work in on the rest day. Forearm-pumping Farmers...
    Thanks man. I really like farmer's, they're like wasabi; you get a great burn but no DOMS.

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    Gym Thu Jan 08 2014


    Morning - 5:45 A.M.
    - fasted cardio, 30 min. bike

    Afternoon - 12:00 P.M.

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

    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 7
    - extra sets
    - 155 x 6
    - 135 x 10
    - 115 x 15

    Notes: No assistance work today. Didn't want to risk having my arms blow up again. So far so good this week.
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    Niiiiiiiiice OHP. I'm way behind that.
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    Strong OHPs! Nice job brother!!
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    Quote Originally Posted by RegisterJr View Post
    Niiiiiiiiice OHP. I'm way behind that.

    Quote Originally Posted by kenpoengineer View Post
    Strong OHPs! Nice job brother!!
    Thanks guys! I'm actually quite proud of my OHP, it was the first barbell lift I attempted.
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    Gym Fri Jan 09 2014


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

    Deadlifts
    - 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 7

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

    Notes: Good workout. No morning cardio, slept in.
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    Quote Originally Posted by compudog View Post
    Thanks guys! I'm actually quite proud of my OHP, it was the first barbell lift I attempted.
    Really? That's awesome, but odd. Lol. I don't see many people do them at all.

    Taking your lead on the Fronts. Doing them after deads today.
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    Quote Originally Posted by RegisterJr View Post
    Really? That's awesome, but odd. Lol. I don't see many people do them at all.

    Taking your lead on the Fronts. Doing them after deads today.
    I know right? I see more people doing them now, but hardly anyone with any significant weight. When I first started doing them they weren't real popular, everybody said they were terrible for your shoulders.
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    Gym Mon Jan 12 2015


    5/3/1 Schedule: Week 2, Day 1 - Bench Press

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - chinups x 5
    - 225 x 3
    - chinups x 5
    - 250 x 3
    - chinups x 5
    - 280 x 3

    HS High Rows
    - lb x reps
    - 180 x 20
    - 230 x 15
    - 270 x 10

    Notes: Ok workout.
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    Gym Tue Jan 13 2015


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

    Afternoon - 12:A.M.

    5/3/1 Schedule - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - add belt
    - 265 x 3
    - 295 x 3
    - 335 x 3
    - extra sets
    - 315 x 3
    - 275 x 5
    - 225 x 8

    Notes: Good workout. Had intended to do leg press & leg extensions for accessory work, but some resolutionaries landed on the machines at the last minute like a couple butterflies. Could've gone for it anyway, they only did like 1 set and fluttered off, oh well.
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    Gym Wed Jan 14 2015


    Morning: 6:30 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 + Donkey Calf Machine + Hyperextensions (superset)
    - hanging leg raise
    - x reps
    - x 10,10,10

    - donkey calf machine
    - lb x reps
    - 90 x 10,10,10

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

    Notes: Good workout.
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    Gym Thu Jan 15 2015


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

    Afternoon - 12:00 P.M.

    5/3/1 Schedule: Week 2, Day 3 - Overhead Press

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - core lifts
    - 135 x 3
    - chinups x 5
    - 145 x 3
    - chinups x 5
    - 165 x 4
    - chinups x 5

    HS Shoulder Press + HS Low Row (superset)
    - hs shoulder press
    - lb x reps
    - 100 x 15
    - 150 x 12
    - 190 x 10

    - hs low row
    - lb x reps
    - 190 x 15
    - 240 x 12
    - 280 x 10

    Notes: Pretty good workout. First full workout in a while, minimal pain from arms, they feel really pumped though.
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    Solid OHPs. How do those chins not wear you down a little?
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    Quote Originally Posted by RegisterJr View Post
    Solid OHPs. How do those chins not wear you down a little?
    Thanks RJ. I think it's kind of standard for guys to do sets of chins (or rows) between sets of presses. I always wondered the same thing, how does it not flatten you for the pressing? Recently though I've been having some issues with my arms (not sure why) so I had to back off the chins a bit but didn't want to quit doing them entirely, so I decided to try supersetting with my heavy presses ala the 'standard' approach. Turns out they don't burn me out at all. Mind you I'm not going all out either, but still, kind of surprising.
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    Gym Fri Jan 16 2015


    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
    - 505 x 1
    - 525 x 1
    - 535 x 1
    - 455 x 3
    - 405 x 5

    Notes: Good workout. Schedule was a bit wonky today but at least I got the important stuff done.
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    Quote Originally Posted by compudog View Post
    Thanks RJ. I think it's kind of standard for guys to do sets of chins (or rows) between sets of presses. I always wondered the same thing, how does it not flatten you for the pressing? Recently though I've been having some issues with my arms (not sure why) so I had to back off the chins a bit but didn't want to quit doing them entirely, so I decided to try supersetting with my heavy presses ala the 'standard' approach. Turns out they don't burn me out at all. Mind you I'm not going all out either, but still, kind of surprising.
    Recently I've been wrapping a loop band around my wrists and a band around the base of the bench and row while pulling the bands apart. Isn't taxing, but activates my lats really well. Chins would prob tax me a little.

    Quote Originally Posted by compudog View Post
    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
    - 505 x 1
    - 525 x 1
    - 535 x 1
    - 455 x 3
    - 405 x 5

    Notes: Good workout. Schedule was a bit wonky today but at least I got the important stuff done.
    Strong dead day bro
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  35. Senior Member
    compudog's Avatar
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    Quote Originally Posted by RegisterJr View Post
    Recently I've been wrapping a loop band around my wrists and a band around the base of the bench and row while pulling the bands apart. Isn't taxing, but activates my lats really well. Chins would prob tax me a little.



    Strong dead day bro
    Thanks man. I actually got a PR but didn't want to sqwak about it.
  36. Senior Member
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    Gym Mon Jan 19 2015


    Morning - 7:00 A.M.
    - fasted cardio, 30 min. treadmill

    Afternoon - 12:00 P.M.

    Bench Press Workout

    Incline Press + Decline Press (superset)
    - incline press
    - lb x reps
    - 45 x 10
    - 95 x 10
    - 135 x 10

    - decline press
    - lb x reps
    - 45 x 10
    - 95 x 10
    - 135 x 10

    HS Incline Press + Chinups + Donkey Calf (superset)
    - hs incline press
    - lb x reps
    - 90 x 10
    - 130 x 10
    - 130 x 10

    - chinups
    - x reps
    - x 5,5,5

    - donkey calf
    - lb x reps
    - 120 x 10,10,12

    Notes: Messing around with a bunch of different presses to try and find something that doesn't hammer my shoulder. All these worked to some extent, rehab sucks.
  37. Senior Member
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    Gym Tue Jan 20 2015


    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
    - 95 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - 275 x 5
    - 315 x 3
    - 355 x 2

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

    - leg extension
    - lb x reps
    - 160 x 10
    - 160 x 10
    - 170 x 10

    Notes: Pretty good workout.
  38. Senior Member
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    Gym Wed Jan 21 2015


    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 + Donkey Calf Machine + Hyperextensions (superset)
    - hanging leg raise
    - x reps
    - x 10,10,10

    - donkey calf machine
    - lb x reps
    - 135 x 10
    - 135 x 10
    - 120 x 10

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

    Notes: Good workout. My partner & I got a fellow gym rat doing farmer's walks today. Found out later he's 69 years young. Just goes to show it's never too late!
  39. Senior Member
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    Gym Fri Jan 23 2014


    Morning - 6:00 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
    - 315 x 5
    - sumo
    - add belt
    - 365 x 3
    - 405 x 2
    - 455 x 1
    - 495 x 1
    - 545 x 1
    - 495 x 1,1
    - 455 x 3
    - 405 x 5

    Notes: Good workout.
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    Achievements Activity RoyaltyActivity AuthorityActivity ProActivity VeteranPosting Veteran
    Awards 1 Rep Max

    I agree with your summary.
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