compudog's workout log

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  1. Senior Member
    compudog's Avatar
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    5'9"  190 lbs.
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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.

  2. Elite Member
    kenpoengineer's Avatar
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    5'6"  157 lbs.
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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!
  3. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    48
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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.
    •   
       

  4. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    48
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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.
  5. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    48
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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.
  6. Senior Member
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
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    48
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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
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    48
    Posts
    1,187
    Rep Power
    73767
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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
    compudog's Avatar
    Stats
    5'9"  190 lbs.
    Join Date
    Apr 2011
    Age
    48
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    1,187
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    73767
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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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