compudog's workout log

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  1. 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. 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. No rest for the wicked! Nice "rest day" lifting!
    •   
       


  4. 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. 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. 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. Pulling those five 1 rep 500's! Awesome!

  8. 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. 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. 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. 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. 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. 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. Congrats on that PR. Nice pull!!

  15. 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. 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. 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. 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. Strong lifts and volume CD! Ouch on the 100 lb DBs hitting the legs! Lol

  20. 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. 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. Did you get my PM?

  23. 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. 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. 405 lbs would nail me into the ground! Very nice lifts!

  26. 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. 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. 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. 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. 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. 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. 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.
  33. 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. 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. 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. This lifting session you switched it up and I like it. Nice job brother. When is the competition date?

  37. 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. 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. 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. Jealous of your numbers! Killing it as usual!
  

  
 

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