compudog's workout log

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  1. Gym Mon Jun 02 2014


    531 Schedule: M11,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
    - 240 x 5
    - 270 x 3
    - 300 x 2

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

    - hs incline press
    - lb x reps
    - 140 x 10
    - 180 x 10
    - 230 x 10

    Notes: Good workout.

  2. Gym Tue Jun 03 2014


    531 Schedule: M11,W3,D2 - Squats


    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 240 x 5
    - 270 x 3
    - 300 x 1


    RDL + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 315 x 5


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

    Notes: Good workout. Here is a vid of my 300 lb squat, someone implied I wasn't getting full depth, looks good to me...

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  3. That was way deep.

  4. Well below parallel.

  5. Quote Originally Posted by Mr.Sinister View Post
    That was way deep.
    Thanks Sinister, hey how's that TB500?
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  6. Quote Originally Posted by SweetLou321 View Post
    Well below parallel.
    Thanks SweetLou, nice to hear from you again.

  7. Helping. Gonna fire another 5 Saturday. Still loading up a little.

  8. Quote Originally Posted by Mr.Sinister View Post
    Helping. Gonna fire another 5 Saturday. Still loading up a little.
    Thanks, I'm interested to know how it goes. I'm currently running some CJC & ipamorelin and I have to say, it's a lot better than I expected.

  9. I'm liking it again. I'm liking the looks of the cjc-dac and thinking about a run of it this spring if I wander into some cash. Gwp has cjc-dac cut with ghrp or the ipamorelin for a pretty decent price if you catch one of the big mega sales. I'm also looking into the bpc-157 but I haven't looked too closely yet. I'm transitioning from straight performance to more of a anti-aging/quality of life approach. My mind is 25, but my joints seem to be 50. Lol. I feel like if I can stay healthy I can keep making good progress with simple stuff.

  10. Quote Originally Posted by Mr.Sinister View Post
    I'm liking it again. I'm liking the looks of the cjc-dac and thinking about a run of it this spring if I wander into some cash. Gwp has cjc-dac cut with ghrp or the ipamorelin for a pretty decent price if you catch one of the big mega sales. I'm also looking into the bpc-157 but I haven't looked too closely yet. I'm transitioning from straight performance to more of a anti-aging/quality of life approach. My mind is 25, but my joints seem to be 50. Lol. I feel like if I can stay healthy I can keep making good progress with simple stuff.
    I know what you mean. One of the big effects of the CJC + ipam combo is improved sleep and for me that's huge. Recovery is way better.
  11. Gym Thu Jun 05 2014


    531 Schedule: M11,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
    - 140 x 5
    - 160 x 3
    - 180 x 1,1

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

    - hs shoulder press
    - lb x reps
    - 140 x 10
    - 180 x 10
    - 230 x 10

    Notes: Good workout.
  12. Gym Fri Jun 06 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 2
    - 455 x 1
    - 495 x 1,1

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

    Notes: Good workout. I like pulling 5 plates, hopefully it won't trash me out too hard.
  13. Gym Mon Jun 09 2014


    531 Schedule: M11,W4,D1 - Bench Press deload

    Warmup
    - chinups x 6,6,6,6

    Bench Press
    - lb x reps
    - warmup
    - 45 x 10
    - 95 x 10
    - core lifts
    - 135 x 10
    - 155 x 10
    - 190 x 15

    Seated Cable Row + Dumbbell Bench (superset)
    - cable row
    - lb x reps
    - 180 x 10
    - 200 x 10
    - 220 x 10

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

    Notes: Ok workout.
  14. Gym Tue Jun 10 2014


    531 Schedule: M11,W4,D2 - Squat deload

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

    RDL + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 225 x 5

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

    Notes: Nice deload workout. Lower back got a bit pumped, still a bit trashed from max deadlift last Friday.
  15. Gym Wed Jun 11 2014


    Rest Day Workout

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

    Slant Board + Hyperextensions (superset)
    - slantboard
    - x reps
    - x 10,10,10

    - hypers
    - x reps
    - x 10,10,10

    Notes: Good workout.
  16. Gym Thu Jun 12 2014


    531 Schedule: M11,W4,D3 - Overhead Press deload

    Warmup
    - chinups x 6,6,6,6

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

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

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

    Notes: Ok workout.
  17. Gym Fri Jun 13 2014


    Deadlift Workout - deload

    Deadlifts
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5,1

    Rack Pulls
    - lb x reps
    - 315 x 5
    - 365 x 5
    - 405 x 1,1,1,1,1

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

    Notes: Good workout. Had to wait for a rack, hence pulling off the floor. Been meaning to work it back in anyway.
  18. Gym Mon Jun 16 2014


    531 Schedule: M12,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
    - 185 x 5
    - core lifts
    - 210 x 5
    - 240 x 5
    - 275 x 5

    Seated Cable Row + Dumbbell Bench Press (superset)
    - cable row
    - lb x reps
    - 200 x 10
    - 220 x 10
    - 240 x 10

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 12

    Notes: Good workout. Felt like I maybe could've got 1 more rep on the bench but oh well better safe than sorry.
  19. Gym Tue Jun 17 2014


    531 Schedule: M12,W1,D2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 210 x 5
    - 240 x 5
    - 275 x 3,2

    RDL + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 225 x 5
    - 315 x 5

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

    Notes: Ok workout. Lumbar got worked pretty hard.
  20. Gym Wed Jun 18 2014


    Rest Day Workout

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

    Slant Board + Hyperextensions (superset)
    - slant board
    - x reps
    - x 10,10,10

    - hypers
    - x reps
    - x 10,10,10

    Notes: Ok workout. Was thinking about going for 4 sets on the crunches/hypers but decided 3 was enough.
  21. Gym Thu Jun 19 2014


    531 Schedule: M12,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
    - 115 x 5
    - core lifts
    - 125 x 5
    - 145 x 5
    - 165 x 5

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

    - hs shoulder press
    - lb x reps
    - 150 x 10
    - 190 x 10
    - 240 x 8

    Notes: Decent workout.
  22. Gym Fri Jun 20 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 2,2,2,2,2

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

    Notes: Pretty good workout.
  23. Gym Mon Jun 23 2014


    531 Schedule: M12,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
    - 225 x 3
    - 265 x 3
    - 290 x 3

    Seated Cable Row + Dumbbell Bench Press (superset)
    - cable row
    - lb x reps
    - 200 x 10
    - 220 x 10
    - 240 x 10

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 11

    Notes: Good workout.
  24. Gym Tue Jun 24 2014


    531 Schedule: M12,W2,D2 - Squats

    Squats- lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 225 x 3
    - 260 x 3
    - 290 x 1,1,1

    Notes: Ran out of time, so no assistance work. Too much yakking.
  25. Gym Wed Jun 25 2014


    Rest Day Workout

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

    Slantboard + Hyperextensions (superset)
    - slantboard
    - x reps
    - x 10,10,10

    - hypers
    - x reps
    - x 10,10,10

    Notes: Ok workout
  26. Gym Thu Jun 26 2014


    531 Schedule: M12,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
    - 155 x 3
    - 175 x 3

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

    - hs shoulder press
    - lb x reps
    - 150 x 10
    - 190 x 10
    - 240 x 10

    Notes: Good workout.
  27. Gym Fri Jun 27 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 2
    - 455 x 1,1,1,1,1

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

    Notes: Ok workout. Did a 10 second hold on the last deadlift rep.
  28. Gym Mon Jun 30 2014


    531 Schedule: M12,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
    - 240 x 5
    - 275 x 3
    - 305 x 1

    Seated Cable Row + Dumbbell Bench Press (superset)
    - cable row
    - lb x reps
    - 200 x 10
    - 220 x 10
    - 250 x 10

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 12

    Notes: Good workout. PR on bench press @ 305. Had a spot but no help.
  29. Gym Tue Jul 01 2014


    531 Schedule: M12,W3,D2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 240 x 5
    - 275 x 2,1
    - 305 x 1

    Notes: Short workout, holiday here so short gym hours, so no assistance work, got too busy in there. Also no morning cardio, so really an easy day.
  30. Gym Wed Jul 02 2014


    Rest Day Workout

    Farmer's Walk wi/dumbbells, ~50m
    - x lb
    - x 70,75,80,80,90,90

    Slantboard + Hyperextensions (superset)
    - slantboard
    - x reps
    - x 10,10,10

    - hypers
    - x reps
    - x 10,10,10

    Notes: Ok workout
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