compudog's workout log

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  1. Senior Member
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    Quote Originally Posted by RegisterJr View Post
    I agree with your summary.
    Thanks man. Got another PR, thanks I guess to a couple form tweaks recently.

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    I'm still lurking here and amazed at your lifts! Nice job CD!! Loved reading about your senior lifting partner too! There may be "snow" on the roof but there's still "fire" in the fireplace!
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    Quote Originally Posted by kenpoengineer View Post
    I'm still lurking here and amazed at your lifts! Nice job CD!! Loved reading about your senior lifting partner too! There may be "snow" on the roof but there's still "fire" in the fireplace!
    Thanks kenpo! Yeah no kidding about my older friend, he's a business guy, works really hard in and out of the gym. I hope I'm half as motivated when I'm his age.
    •   
       

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    Gym Mon Jan 26 2015


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

    Afternoon - 12:00 P.M.

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

    Bench Press
    - lb x reps
    - 45 x 10
    - 95 x 10
    - 135 x 10
    - 155 x 10
    - 185 x 10

    Delt Raise + HS High Row + Chinups (superset)
    - delt raise, various
    - x reps
    - x 10,10,10

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

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

    Notes: Ok workout. Relearning bench press: keeping my elbows tucked to avoid shoulder strain, so far so good. Also doing delt work for rehab. Tried assisted dips, still hurt so not pursuing that just now.
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    Gym Tue Jan 27 2015


    5/3/1 Schedule: Week 4, Day 2 - Squat Deload

    Squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 10,10,10

    Notes: Really short workout, busy all day, had to go after work.
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    Gym Wed Jan 28 2015


    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
    - 120 x 12,12,12

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

    Notes: Pretty good workout.
  7. Senior Member
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    Gym Thu Jan 29 2015


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

    Afternoon - 12:00 P.M.

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

    Overhead Press
    - lb x reps
    - 45 x 12
    - 65 x 12
    - 95 x 12
    - chinups x 5
    - 115 x 12
    - chinups x 5
    - 115 x 12
    - chinups x 5
    - 115 x 12

    HS Low Row + HS Shoulder Press (superset)
    - hs low row
    - lb x reps
    - 190 x 15
    - 240 x 12
    - 280 x 10

    - hs shoulder press
    - 100 x 15
    - 150 x 10
    - 150 x 10

    Notes: Good workout.
  8. Senior Member
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    Gym Fri Jan 30 2015


    Deadlift Workout - Deload

    Rack Pulls + Dumbbell Preacher Curls (superset)
    - rack pulls
    - lb x reps
    - conventional
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - 365 x 3
    - 405 x 1,1,1

    - dumbbell preacher curls
    - lb x reps
    - 30 x 10,10,10,10,10

    Notes: Ok workout.
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    I really like that rest day work. I've said it before, but Imma borrow it.

    Strong DELOAD work Compu.
    FINAFLEX REP
    Visit our website at FINAFLEX.com

    @RegisterJr on Twitter and Instagram.
  10. Senior Member
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    Quote Originally Posted by RegisterJr View Post
    I really like that rest day work. I've said it before, but Imma borrow it.

    Strong DELOAD work Compu.
    Hey RJ. Feel free man, and, thank you. I really like my rest day workout. Doesn't kick my ass too hard. My workouts are pretty short, (40 min. or so), but I've found that if I can get 5 of them in a week it adds up.
  11. Senior Member
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    Gym Mon Feb 02 2015


    Bench Press Workout

    Bench Press
    - lb x reps
    - 45 x 10
    - 95 x 10
    - 135 x 10
    - 185 x 10
    - chinups x 5
    - 205 x 10
    - chinups x 5
    - 205 x 10
    - chinups x 5
    - 205 x 12

    Dumbbell Bench Press + Dumbbell Rows (superset)=
    - dumbbell bench
    - lb x reps
    - 65 x 12
    - 70 x 12
    - 75 x 12

    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

    Notes: Pretty good workout.
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    Nice superset with the rows/presses. Bet you were smoked by the end of those!
  13. Senior Member
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    Quote Originally Posted by BigKrabbe View Post
    Nice superset with the rows/presses. Bet you were smoked by the end of those!
    Ya man. Great finisher + short rests, I was puffing pretty good.
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    Gym Tue Feb 03 2015


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

    Afternoon - 12:00 P.M.

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

    Squats
    - lb x reps
    - warmup
    - 45 x 10
    - 95 x 10
    - 135 x 10
    - 185 x 10
    - core lifts
    - add belt
    - 245 x 5
    - 275 x 5
    - 315 x 5

    Leg Extensions
    - lb x reps
    - 160 x 12,12,12

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

    Notes: Ok workout.
  15. Senior Member
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    Gym Wed Feb 04 2015


    Rest Day Workout

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

    Hanging Leg Raise + Donkey Calf + Hyperextensions (superset)
    - hanging leg raise
    - x reps
    - x 10,10,10

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

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

    Notes: Pretty good workout. My 74 year old training pal is going to see a surgeon, he screwed up his shoulder working on his ranch. He doesn't know whether the surgeon will operate on him or not, due to his age. I told him, for an active person like him, having the surgery would mean staying active, which would have a positive effect on his health going forward. Stopping working out OTOH, would have a (potentially profound) negative impact. I just hope for his sake the surgeon sees it that way.
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    I really like your rest day workouts, I might have to start incorporating something similar into my programming. Did he tear a RC muscle or worse?
  17. Elite Member
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    I firmly believe we are like sharks - stop moving and you die! At 74 and as active as you say he is, the doc should agree to repair the issue. Nice rest day!
  18. Senior Member
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    Gym Thu Feb 05 2015


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

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 10
    - 65 x 10
    - 95 x 10
    - core lifts
    - 115 x 5
    - 135 x 5
    - chinups x 5
    - 155 x 5
    - chinups x 5
    - 155 x 5
    - chinups x 5
    - 155 x 5

    HS High Row + HS Shoulder Press (superset)
    - hs high row
    - lb x reps
    - 190 x 20
    - 240 x 15
    - 270 x 10

    - hs shoulder press
    - lb x reps
    - 100 x 20
    - 150 x 15
    - 190 x 9

    Notes: Good workout.
  19. Senior Member
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    Quote Originally Posted by kenpoengineer View Post
    I firmly believe we are like sharks - stop moving and you die! At 74 and as active as you say he is, the doc should agree to repair the issue. Nice rest day!
    Thanks kenpo. My friend's situation is pretty interesting to me. I think in a lot of ways he's ahead of the curve. Just going by what I've seen on this forum, I think there's a lot of guys around 50 who are still really active, seems kind of common for our generation, and in a few years when we're all mid 70's I'm sure there'll be a lot of us visiting the surgeon with athletic injuries. Not so common for his generation though. So it's interesting to see what's going to happen, whether the surgeon will treat him like an injured athlete or go all ageist and treat him like an "old man".
  20. Elite Member
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    It's amazing how some doctors will tell you that "it's normal for your age". I understand that as we get older that simply going under anesthesia is dangerous so surgery is not recommended but the doc should evaluate quality of life and weigh that against the surgery risk.
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    Quote Originally Posted by kenpoengineer View Post
    It's amazing how some doctors will tell you that "it's normal for your age". I understand that as we get older that simply going under anesthesia is dangerous so surgery is not recommended but the doc should evaluate quality of life and weigh that against the surgery risk.
    I actually think they'll probably go ahead with it. He told me he's scheduled to meet the surgeon, and I told him that's good, at least the didn't turn him away at the door. Surgeons are busy people, I don't think they'd bother to meet with someone just to tell them they can't help.
  22. Senior Member
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    Quote Originally Posted by kenpoengineer View Post
    It's amazing how some doctors will tell you that "it's normal for your age". I understand that as we get older that simply going under anesthesia is dangerous so surgery is not recommended but the doc should evaluate quality of life and weigh that against the surgery risk.
    I actually think they'll probably go ahead with it. He told me he's scheduled to meet the surgeon, and I told him that's good, at least the didn't turn him away at the door. Surgeons are busy people, I don't think they'd bother to meet with someone just to tell them they can't help.
  23. Senior Member
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    Gym Tue Feb 10 2015


    Bench Press Workout

    Bench Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - chinups x 5
    - 225 x 5
    - chinups x 5
    - 225 x 5
    - chinups x 5
    - 225 x 5
    - chinups x 5
    - 225 x 5
    - chinups x 5
    - 225 x 5

    Dumbbell Preacher Curl + Dumbbell Incline Press + Dumbbell Row (superset)
    - dumbbell preacher curl
    - lb x reps
    - 30 x 10,10,10

    - dumbbell incline press
    - lb x reps
    - 45 x 10,10,10

    - dumbbell row
    - lb x reps
    - 70 x 10,10,10

    Notes: Ok workout.
  24. Senior Member
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    Gym Wed Feb 11 2015


    Squat Workout

    Squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - add belt
    - 275 x 3
    - 315 x 3
    - 335 x 3

    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 12,12,12

    Notes: Good workout.
  25. Senior Member
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    Gym Fri Feb 13 2015


    Deadlift Workout

    Deadlift
    - lb x reps
    - conventional
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - sumo
    - 315 x 5
    - add belt
    - 365 x 3
    - 405 x 3
    - 435 x 1

    Notes: Short workout, lotsa jaw work today, my steak doesn't stand a chance.
  26. Elite Member
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    Quote Originally Posted by compudog View Post
    Notes: Short workout, lotsa jaw work today, my steak doesn't stand a chance.
    LOLed at this! Nice pullin in between jawin! Lol
  27. Senior Member
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    Gym Mon Feb 16 2015


    Workout 1 - 12:00 P.M.

    Bench Press Workout

    Bench Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - chinups x 5
    - 225 x 5
    - chinups x 5
    - 225 x 5
    - chinups x 5
    - 225 x 5
    - chinups x 5
    - 225 x 5
    - chinups x 5
    - 225 x 5

    Dumbbell Preacher Curls + Dumbbell Rows (superset)
    - dumbbell preacher curls
    - lb x reps
    - 35 x 10,10,10
    - dumbbell rows
    - lb x reps
    - 80 x 10,10,10

    Dumbbell Incline Press
    - lb x reps
    - 50 x 12,12,15

    Workout 2 - 3:00 P.M.
    - various cardio, 30 min.

    Notes: Good workout. Holiday hours at the gym, got my bench workout in then went back at 3 with my daughter for cardio.
  28. Senior Member
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    Gym Tue Feb 17 2015


    Squat Workout

    Squats
    - lb x reps
    - 45 x 10
    - 95 x 10
    - 135 x 10
    - 185 x 5
    - 225 x 5
    - add belt
    - 275 x 3
    - 315 x 2
    - add box
    - 335 x 1
    - 365 x 1
    - 385 x 1
    - 405 x 1

    Romanian Deadlift + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10

    - leg press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 400 x 10

    Notes: Good workout.
  29. Senior Member
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    Gym Thu Feb 19 2015


    Overhead Press Workout

    Overhead Press
    - lb x reps
    - 45 x 10
    - 65 x 10
    - 95 x 10
    - 115 x 5
    - 135 x 5
    - chinups x 5
    - 155 x 3
    - chinups x 5
    - 175 x 2
    - chinups x 5

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

    - hs shoulder press
    - lb x reps
    - 100 x 20
    - 150 x 15
    - 150 x 15

    Notes: Pretty good workout.
  30. Elite Member
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    Wow! 175 OHP after those earlier sets! Strong CD!
  31. Senior Member
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    Quote Originally Posted by kenpoengineer View Post
    Wow! 175 OHP after those earlier sets! Strong CD!
    Thanks kenpo. I've always liked doing lots of volume for OHP, seems to work out pretty well for me, up to a point anyway. Been chasing 200 for a while, I'll get it one of these days!
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    Gym Fri Feb 20 2015


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

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

    Notes: Good workout.
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    Gym Mon Feb 23 2015


    Bench Press Workout

    Bench Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - chinups x 5
    - 225 x 5
    - chinups x 5
    - 225 x 5
    - chinups x 5
    - 225 x 5
    - chinups x 5
    - 225 x 5
    - chinups x 5
    - 225 x 5

    Dumbbell Rows + Incline Dumbbell Press + Dumbbell Preacher Curls (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

    - incline dumbbell press
    - lb x reps
    - 55 x 10,10,12

    - dumbbell preacher curls
    - lb x reps
    - 40 x 10,10,10

    Notes: Ok workout.
  34. Senior Member
    compudog's Avatar
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    Gym Tue Feb 24 2015


    Squat Workout - Deload

    Squats
    - lb x reps
    - 45 x 10
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - add belt
    - 225 x 5,5,5,5,5

    Romanian Deadlift + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10

    - leg press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10

    Notes: Ok workout.
  35. Senior Member
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    Gym Wed Feb 25 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 + Hyperextensions (superset)
    - hanging leg raise
    - x reps
    - x 10,10,10

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

    - hyperextensions
    - x reps
    - x 12,12,12

    Notes: Good workout.
  36. Senior Member
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    Gym Thu Feb 26 2015


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

    Afternoon - 12:00 P.M.

    Overhead Press Workout

    Overhead Press
    - lb x reps
    - 45 x 10
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - chinups x 5
    - 135 x 5
    - chinups x 5
    - 135 x 5
    - chinups x 5
    - 135 x 5
    - chinups x 5
    - 135 x 5
    - chinups x 5
    - 135 x 5

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

    - hs shoulder press
    - lb x reps
    - 100 x 20
    - 150 x 15
    - 190 x 10

    Notes: Good workout.
  37. Elite Member
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    This was a grueling OHP session - Nice Job CD!!
  38. Senior Member
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    Quote Originally Posted by kenpoengineer View Post
    This was a grueling OHP session - Nice Job CD!!
    Thanks kenpo! It actually didn't feel too bad, I was kind of surprised, I expected it to be harder. My deadlift workout today made up for it though.
  39. Senior Member
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    Gym Fri Feb 27 2015


    Deadlift Workout

    Deadlifts
    - lb x reps
    - conventional
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - sumo
    - 315 x 5
    - add belt
    - 365 x 5,5,5,5,5

    Notes: Good workout.
  

  
 

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