compudog's workout log

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  1. Senior Member
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    Gym Tue Mar 03 2015


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

    Afternoon - 12:00 P.M.

    Squat Workout

    Squats
    - lb x reps
    - 45 x 10
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - add belt
    - 275 x 5
    - 315 x 3,3,3

    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 15
    - 400 x 12
    - 600 x 10

    Notes: Pretty good workout.

  2. Senior Member
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    Gym Wed Mar 04 2015


    Rest Day Workout

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

    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. Those 100's are heavy though.
  3. Elite Member
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    No rest for the wicked! Nice "rest day" lifting!
    •   
       

  4. Senior Member
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    Quote Originally Posted by kenpoengineer View Post
    No rest for the wicked! Nice "rest day" lifting!
    Seems I've heard that before... can't imagine why...
  5. Senior Member
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    Gym Thu Mar 05 2015


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

    Afternoon - 12:00 P.M.

    Overhead Press Workout

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

    Notes: Short workout, short on time today.
  6. Senior Member
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    Gym Fri Mar 06 2015


    Deadlift Workout

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

    Notes: Ok workout.
  7. Elite Member
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    Pulling those five 1 rep 500's! Awesome!
  8. Senior Member
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    Quote Originally Posted by kenpoengineer View Post
    Pulling those five 1 rep 500's! Awesome!
    Thanks kenpo. It was a fun challenge but I have to admit, sitting at my desk for the rest of the afternoon kinda sucked.
  9. Senior Member
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    Gym Mon Mar 09 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

    Incline Dumbbell Press + Dumbbell Curls + Dumbbell Rows (superset)
    - incline dumbbell press
    - lb x reps
    - 60 x 10
    - 65 x 10
    - 70 x 10

    - dumbbell curls
    - lb x reps
    - 45 x 10
    - 50 x 10
    - 55 x 10

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

    HS Shoulder Press
    - lb x reps
    - 100 x 20
    - 150 x 12
    - 150 x 10

    Notes: Ok workout. Cut the bench portion short due to shoulder issues. Everything else went ok.
  10. Senior Member
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    Gym Tue Mar 10 2015


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

    Afternoon - 12:00 P.M.

    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 5
    - 315 x 5
    - add box
    - 365 x 3,2

    Leg Extension + Leg Press (superset)
    - leg extension
    - lb x reps
    - 170 x 12,12,12

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

    Notes: Good workout.
  11. Senior Member
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    Gym Wed Mar 11 2015


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

    Afternoon - 12:00 P.M.

    Rest Day Workout

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

    Hanging Leg Raise + Donkey Calf + Hyperextensions (superset)
    - hanging leg raise
    - x reps
    - x 10,10,12

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

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

    Notes: Good workout.
  12. Senior Member
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    Gym Thu Mar 12 2015


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

    Afternoon - 12:00 P.M.

    Overhead Press Workout

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

    Single Arm Landmine Press + Barbell Rows
    - landmine press
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 10

    - barbell rows
    - lb x reps
    - 135 x 10
    - 155 x 10
    - 185 x 10

    Notes: Good workout. Hit on the landmines as a rehab move for my shoulder issues, hopefully it will help!
  13. Senior Member
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    Gym Fri Mar 13 2015


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

    Afternoon - 12:00 A.M.

    Deadlift Workout

    Rack Pulls
    - lb x reps
    - conventional
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 3
    - sumo
    - add belt
    - 365 x 2
    - 405 x 1
    - 455 x 1
    - 495 x 1
    - 545 x 1
    - 565 x 1 <- P.R. + 20 lb

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

    Notes: Good workout.
  14. Elite Member
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    Congrats on that PR. Nice pull!!
  15. Senior Member
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    Quote Originally Posted by kenpoengineer View Post
    Congrats on that PR. Nice pull!!
    Yo kenpo, thanks man. I see from your log you've been going strong as usual as well.
  16. Senior Member
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    Gym Mon Mar 16 2015


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

    Afternoon - 12:00 P.M.

    Dumbbell Workout

    Dumbbell Bench Press
    - lb x reps
    - 50 x 10
    - 60 x 10
    - 70 x 10
    - 80 x 10
    - 90 x 10

    Chinups + Incline Dumbbell Bench Press (superset)
    - chinups
    - x reps
    - x 5,5,5,5,5

    - incline dumbbell bench
    - lb x reps
    - 50 x 10
    - 55 x 10
    - 60 x 10
    - 65 x 10
    - 70 x 10

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

    - dumbbell curls
    - lb x reps
    - 45 x 10
    - 50 x 10
    - 55 x 10

    Notes: Good workout.
  17. Senior Member
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    Gym Wed Mar 18 2015


    Morning - 8:00 A.M.
    - fasted cardio, 30 min. treadmill

    Afternoon - 12:00 P.M.

    Rest Day Workout

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

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

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

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

    Notes: Good workout. Starting to pick up the nuances of the 100 lb dumbbells. #1 tip; it's much easier if you don't let them bang into your legs!
  18. Senior Member
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    Gym Thu Mar 19 2015


    Morning - 5:30 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 10
    - 95 x 10
    - chinups x 5
    - 115 x 10
    - chinups x 5
    - 115 x 10
    - chinups x 5
    - 115 x 10
    - chinups x 5
    - 115 x 10
    - chinups x 5
    - 115 x 10

    Barbell Rows + Seated Dumbbell Military Press
    - barbell rows
    - lb x reps
    - 115 x 10
    - 135 x 10
    - 185 x 10

    - seated dumbbell press
    - lb x reps
    - 45 x 10
    - 50 x 10
    - 55 x 10

    Notes: Ok workout.
  19. Elite Member
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    Strong lifts and volume CD! Ouch on the 100 lb DBs hitting the legs! Lol
  20. Senior Member
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    Quote Originally Posted by kenpoengineer View Post
    Strong lifts and volume CD! Ouch on the 100 lb DBs hitting the legs! Lol
    Thanks kenpo. Yeah I noticed with the dumbbells, if they bump into the legs it really messes up your flow. With lighter ones you can hold them out from your body a bit, but with heavier ones that's not so easy. It's kind of tricky actually. I'd like to do farmer's with proper implements but there aren't any at my gym. Might have to go your route and buy my own gear.
  21. Senior Member
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    Gym Fri Mar 20 2015


    Morning - 8:00 A.M.
    - fasted cardio, 30 min treadmill

    Afternoon - 12:00 P.M.

    Deadlift Workout

    Deadlifts
    - lb x reps
    - conventional
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - sumo
    - 315 x 3
    - add belt
    - 365 x 2
    - 405 x 1
    - 455 x 1
    - 405 x 2

    Front Squat
    - lb x reps
    - 115 x 5
    - 135 x 5
    - 205 x 5

    Notes: Good workout.
  22. Senior Member
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    Did you get my PM?
  23. Senior Member
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    Quote Originally Posted by Mr.Sinister View Post
    Did you get my PM?
    Yes I did, thanks. I sent you a reply just now.
  24. Senior Member
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    Gym Tue Mar 24 2015


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

    Afternoon 12:00 P.M.

    Squat Workout

    Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - add belt
    - 275 x 3
    - 315 x 2
    - add box
    - 365 x 1
    - 405 x 1
    - 365 x 3
    - 315 x 5

    Notes: Good workout.
  25. Elite Member
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    405 lbs would nail me into the ground! Very nice lifts!
  26. Senior Member
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    Quote Originally Posted by kenpoengineer View Post
    405 lbs would nail me into the ground! Very nice lifts!
    Hey Kenpo, thanks! Box squats are wonderful man, you can move a lot more weight than a regular back squat, and they don't beat you up near as bad. That was actually kind of a PR for me, for depth. I was doing box squats with 405 a couple years ago, but my box was skyscraper high at that time. Still, it built up a lot of strength in my core and back.
  27. Senior Member
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    Gym Wed Mar 25 2015


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

    Afternoon - 12:00 P.M.

    Wednesday Workout

    Farmer's Walk wi/dumbbells, ~50m
    - x lb
    - x 80,80,90,90,100,100

    Standing Calf + Hanging Leg Raise + Donkey Calf + Hyperextensions (superset)
    - standing calf
    - lb x reps
    - 150 x 10
    - 150 x 10
    - 165 x 10

    - hanging leg raise
    - x reps
    - x 10,10,10

    - donkey calf
    - lb x reps
    - 135 x 10,10,10

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

    Notes: Ok workout. Not sure why but the donkey calf hits me way harder than the standing or seated calf.
  28. Senior Member
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    Gym Thu Mar 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
    - 135 x 3
    - chinups x 5
    - 155 x 2
    - chinups x 5
    - 175 x 1
    - chinups x 5
    - 185 x 1
    - chinups x 5
    - 155 x 5
    - chinups x 5

    Landmine Presses + Barbell Rows (superset)
    - landmine press
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 10

    - barbell rows
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 205 x 10

    Notes: Good workout. Haven't done any heavy OHP for a while.
  29. Senior Member
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    Gym Fri Mar 27 2015


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - conventional
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 3
    - sumo
    - 365 x 2
    - add belt
    - 405 x 1
    - 455 x 1
    - 495 x 1
    - 545 x 1
    - 585 x 0

    Notes: Kinda sucky workout. I hate missing deadlifts.
  30. Elite Member
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    Quote Originally Posted by compudog View Post
    Kinda sucky workout. I hate missing deadlifts.
    585 is no joke! Jealous of your numbers sir! You will prevail next time!
  31. Senior Member
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    Quote Originally Posted by kenpoengineer View Post
    585 is no joke! Jealous of your numbers sir! You will prevail next time!
    Thank you kindly Kenpoengineer.
  32. Senior Member
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    Gym Mon Mar 30 2015


    Dumbbell Workout - Deload

    Dumbbell Bench Press
    - lb x reps
    - 50 x 10,10,10

    Chinups + Incline Dumbbell Bench Press
    - chinups
    - x reps
    - x 5,5,5

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

    Dumbbell Rows + Dumbbell Curls (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10,10,10

    - dumbbell curls
    - lb x reps
    - 45 x 10,10,10

    Notes: Ok workout. Going to deload this week.
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    Gym Tue Mar 31 2015


    Squat Workout - Deload

    Squats
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5

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

    Leg Extension
    - lb x reps
    - 130 x 10,10,10

    Notes: Ok workout
  34. Senior Member
    compudog's Avatar
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    Gym Mon Apr 06 2015


    Squat Workout

    Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - add belt
    - 275 x 5,5,5,5,5

    Notes: Good workout.
  35. Senior Member
    compudog's Avatar
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    Gym Tue Apr 07 2015


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

    Afternoon - 12:00 P.M.

    Dumbbell Workout

    Dumbbell Bench Press
    - lb x reps
    - 50 x 10
    - 60 x 10
    - 70 x 10
    - 80 x 10
    - 90 x 10

    Chinups + Incline Dumbbell Press (supserset)
    - chinups
    - x reps
    - x 5,5,5,5,5

    - incline dumbbell press
    - lb x reps
    - 50 x 10
    - 55 x 10
    - 60 x 10
    - 65 x 10
    - 70 x 6

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

    - dumbell curls
    - lb x reps
    - 45 x 10
    - 50 x 10
    - 55 x 10

    Notes: Good workout.
  36. Elite Member
    kenpoengineer's Avatar
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    5'6"  157 lbs.
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    Oct 2012
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    This lifting session you switched it up and I like it. Nice job brother. When is the competition date?
  37. Senior Member
    compudog's Avatar
    Stats
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    Join Date
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    Quote Originally Posted by kenpoengineer View Post
    This lifting session you switched it up and I like it. Nice job brother. When is the competition date?
    Hey Kenpo, I'm not sure when my next competition is. One of my friends told me August, but I haven't seen the official announcement yet. Provincials are in July but I won't be going, I'm only qualified for bench only and I haven't been benching due to an injury. Qualifications are good for 2 years though, so I can always go next year. I'm hoping to qualify in a 3 lift meet before that though.
  38. Senior Member
    compudog's Avatar
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    5'9"  195 lbs.
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    Gym Thu Apr 09 2015


    Deadlift Workout

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

    Notes: Good workout.
  39. Senior Member
    compudog's Avatar
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    Gym Fri Apr 10 2015


    Overhead Press Workout

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

    Barbell Rows
    - lb x reps
    - 135 x 10
    - 185 x 7
    - 185 x 10

    Notes: Short workout.
  40. Elite Member
    kenpoengineer's Avatar
    Stats
    5'6"  157 lbs.
    Join Date
    Oct 2012
    Age
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    Jealous of your numbers! Killing it as usual!
  

  
 

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