compudog's workout log

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  1. Gym Mon Apr 13 2015


    Squat Workout

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

    Leg Extensions
    - lb x reps
    - 160 x 10,10
    - 180 x 10,10

    Notes: Not feeling it today. Fortunately, my partner also decided to do squats today, and he was doing similar sets, so all I had to do was keep up.


  2. 315 for multiple sets when "not feeling it" is impressive! Nice job in here CD!

  3. Quote Originally Posted by kenpoengineer View Post
    315 for multiple sets when "not feeling it" is impressive! Nice job in here CD!
    Thanks Kenpo, I've been working on increasing my squat volume for a while. I did back off a bit by going for box squats though, they take considerably less toll on a body than regular squats.
    •   
       

  4. Gym Tue Apr 14 2015


    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 press
    - lb x reps
    - 50 x 10
    - 55 x 10
    - 60 x 10
    - 65 x 10
    - 70 x 10

    Dumbbell Curls + Dumbbell Rows (superset)
    - 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

    Notes: Pretty good workout.
  5. Gym Thu Apr 16 2015


    Deadlift Workout

    Deadlifts
    - lb x reps
    - conventional
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 3
    - add belt
    - sumo
    - 365 x 3
    - 405 x 5,6

    Notes: Good workout

  6. Strong freakin sumos! Nice job CD!

  7. Quote Originally Posted by kenpoengineer View Post
    Strong freakin sumos! Nice job CD!
    Thanks Kenpo. I'm tryin to catch up to that RegisterJr guy.
  8. Gym Fri Apr 17 2015


    Overhead Press Workout

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

    Barbell Rows + Landmine Presses (superset)
    - barbell rows
    - lb x reps
    - 135 x 10
    - 155 x 10
    - 185 x 10

    - landmine press
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 10

    Notes: Good workout
  9. Gym Mon Apr 20 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
    - add box
    - 275 x 3
    - 315 x 2
    - 365 x 1
    - 405 x 2
    - 365 x 3

    Notes: Ok workout.
  10. Gym Tue Apr 21 2015


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

    Afternoon - 12:00 P.M.

    Dumbbell Workout

    Dumbbell Bench Press
    - lb x reps
    - 55 x 10
    - 65 x 10
    - 75 x 10
    - 85 x 10
    - 95 x 10

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

    - incline dumbbell bench press
    - lb x reps
    - 55 x 10
    - 60 x 10
    - 65 x 10
    - 70 x 10
    - 75 x 5

    Dumbbell Curls + Dumbbell Rows (superset)
    - dumbbell curls
    - lb x reps
    - 45 x 5
    - 50 x 5
    - 55 x 5

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

    Notes: Ok workout.
  11. Gym Thu Apr 23 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
    - 315 x 3
    - sumo
    - 405 x 2
    - add belt
    - 455 x 1
    - 495 x 1
    - 545 x 1
    - 585 x 1 <- P.R. +20 lb

    Notes: Good workout. Nice to get a PR, haven't got one for a while.

  12. Congratulations! Beast!

  13. Quote Originally Posted by kenpoengineer View Post
    Congratulations! Beast!
    Thanks Kenpo. It was pretty hard, came up reaaallly slow, but, it came up.

  14. Morning - 10:00 A.M.
    - fasted cardio, 25 min. treadmill

    Afternoon - 3:00 P.M.

    Overhead Press Workout

    Overhead Press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5
    - chinups x 5
    - 155 x 4
    - chinups x 5
    - 145 x 5
    - chinups x 5
    - 145 x 5
    - chinups x 5
    - 145 x 5
    - chinups x 5
    - 145 x 5

    Barbell Rows + Landmine Press (superset)
    - barbell rows
    - lb x reps
    - 135 x 10
    - 155 x 10
    - 185 x 10

    - landmine press
    - lb x reps
    - 90 x 10
    - 100 x 10
    - 100 x 10

    Notes: Ok workout.
  15. Gym Tue Apr 28 2015


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

    Afternoon - 12:00 P.M.

    Squat Workout

    Paused Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5,5,5

    Leg Press + Leg Extension (superset)
    - leg press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10

    - leg extension
    - lb x reps
    - 170 x 10
    - 170 x 10
    - 180 x 10

    Notes: Good workout.
  16. Gym Thu Apr 30 2015


    Deadlift Workout

    Deadlifts
    - conventional
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - sumo
    - 315 x 5
    - add belt
    - 365 x 5
    - 405 x 6

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

    Notes: Good workout. Doing the front squats felt a bit sketchy at first, still sore from paused squats on Tuesday.

  17. CD, you are killing these lifts brother! Be proud!

  18. Quote Originally Posted by kenpoengineer View Post
    CD, you are killing these lifts brother! Be proud!
    Thanks Kenpo, I appreciate the support. Motivation can be hard to come by sometimes.
  19. Gym Fri May 01 2015


    Bench Press Workout

    Speed Bench
    - lb x reps
    - 45 x 3
    - 95 x 3
    - 115 x 3
    - 135 x 3,3,3
    - chinups x 5
    - 135 x 3,3,3
    - chinups x 5
    - 135 x 3,3,3
    - chinups x 5
    - 135 x 3,3,3
    - chinups x 5
    - 135 x 3,3,3
    - chinups x 5

    Barbell Rows + Incline Bench Press
    - barbell rows
    - lb x reps
    - 135 x 10
    - 155 x 10
    - 185 x 10

    - incline bench press
    - lb x reps
    - 95 x 10
    - 115 x 10
    - 135 x 10

    Notes: Fun workout. Haven't done speed bench before and I've only done incline bench a couple times, so this is all quite novel.
  20. Gym Mon May 04 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 5,5,5,5,5

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

    Notes: Good workout.

  21. Morning - 7:00 A.M.
    - fasted cardio, 30 min. treadmill

    Afternoon - 4:00 P.M.

    Bench Press Workout

    Bench Press
    - lb x reps
    - 45 x 5
    - chinups x 5
    - 95 x 5
    - chinups x 5
    - 135 x 5
    - chinups x 5
    - 185 x 5
    - chinups x 5
    - 225 x 5
    - chinups x 5
    - 245 x 7

    Seated Cable Row + Dumbbell Incline Press (superset)
    - seated cable row
    - lb x reps
    - 200 x 10
    - 210 x 10
    - 220 x 10

    - dumbbell incline press
    - lb x reps
    - 50 x 10
    - 55 x 10
    - 60 x 10

    Notes: Ok workout.
  22. Gym Thu May 07 2015


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

    Afternoon - 12:00 P.M.

    Deadlift Workout

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

    Good Mornings + Front Squats (superset)
    - good mornings
    - lb x reps
    - 135 x 5
    - 155 x 5
    - 185 x 5

    - front squat
    - lb x reps
    - 135 x 5
    - 155 x 5
    - 185 x 5

    Notes: Good workout.
  23. Gym Fri May 08 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 5
    - 65 x 5
    - chinups x 5
    - 95 x 5
    - chinups x 5
    - 115 x 5
    - chinups x 5
    - 135 x 3
    - chinups x 5
    - 155 x 3
    - chinups x 5
    - 165 x 5

    Barbell Rows + Landmine Press (superset)
    - barbell rows
    - lb x reps
    - 135 x 10
    - 155 x 10
    - 185 x 10

    - landmine press
    - lb x reps
    - 80 x 10
    - 90 x 10
    - 100 x 10

    Notes: Good workout.
  24. Gym Mon May 11 2015


    Squat Workout

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

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

    Notes: Good workout. Bit short but oh well, better some than none.

  25. Inspiring lifting sessions! Nice job CD!

  26. Quote Originally Posted by kenpoengineer View Post
    Inspiring lifting sessions! Nice job CD!
    Thanks Kenpo! You too brother!
  27. Gym Tue May 12 2015


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

    Afternoon - 12:00 P.M.

    Bench Press Workout

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

    Dumbbell Curls + Dumbbell Rows
    - dumbbell curls
    - lb x reps
    - 40 x 10,10,10

    - dumbbell rows
    - lb x reps
    - 80 x 10,10,10

    Notes: Ok workout. Started out doing flat bench dumbbell press but my shoulder said no, so incline press it was.
  28. Gym Thu May 14 2015


    Deadlift Workout

    Deadlifts
    - lb x reps
    - conventional
    - 135 x 5
    - 225 x 5
    - sumo
    - 330 x 3
    - add belt
    - 380 x 3
    - 430 x 5

    Good Mornings + Front Squat (superset)
    - good morning
    - lb x reps
    - 135 x 5
    - 155 x 5
    - 185 x 5

    - front squat
    - lb x reps
    - 135 x 5
    - 155 x 5
    - 185 x 5

    Notes: Good workout. Decided to run 5/3/1 for my deadlift for a bit, want to get a bit closer to 500.
  29. Gym Fri May 15 2015


    Overhead Press Workout

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

    Front Delt Raise
    - lb x reps
    - 15 x 10,10,10

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

    Seated Reverse Dumbbell Fly
    - lb x reps
    - 20 x 5,5,5,5,5

    Dumbbell Curls
    - lb x reps
    - 40 x 10,10,10

    Cardio
    - 30 min. bike

    Notes: Good workout. Off schedule so I had a bit more time.

  30. Those OHP and chin supersets are killer. You are in a deload now, right?

  31. Quote Originally Posted by kenpoengineer View Post
    Those OHP and chin supersets are killer. You are in a deload now, right?
    Hey Kenpo, deloading now; I went out hiking with my 8 year old daughter yesterday, got my butt kicked!
  32. Gym Tue May 19 2015


    Bench Press Workout

    Close Grip Bench Press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5

    Front Delt Raise + Lateral Delt Raise + Dumbbell Curls (superset)
    - front delt raise
    - lb x reps
    - 15 x 10,10,10

    - lateral delt raise
    - lb x reps
    - 10 x 10,10,10

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

    Notes: Tough workout. Was out hiking yesterday, energy levels are pretty low today.

  33. Quote Originally Posted by compudog View Post
    Hey Kenpo, deloading now; I went out hiking with my 8 year old daughter yesterday, got my butt kicked!
    Time with daughter + aerobics workout = priceless!

  34. Quote Originally Posted by kenpoengineer View Post
    Time with daughter + aerobics workout = priceless!
    Dude it was awesome. My girl is a 4 star junior athlete, she's a gymnast & swimmer, but this was her first time in the mountains. We went up a small peak and got pretty high, basically to the snow line, and she didn't slow down even a little the whole way.
  35. Gym Thu May 21 2015


    Deadlift Workout

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

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

    Notes: Really good workout. Rep PR @ 455, that was my previous 1RM.

  36. Woohoo! Congrats on the new PR! 455!!

  37. Quote Originally Posted by kenpoengineer View Post
    Woohoo! Congrats on the new PR! 455!!
    Thanks Kenpo, I'm coming at 500 like a steam train. Maybe that one that had a tough time with hills, but whatever.
  38. Gym Mon May 25 2015


    Squat Workout

    Squats
    - lb x reps
    - paused squats (3 count)
    - 45 x 5
    - 135 x 5
    - 225 x 5
    - add belt
    - 275 x 5
    - 315 x 3,3,3

    Leg Extensions + Leg Press (superset)
    - leg extension
    - lb x reps
    - 180 x 10,10,10

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

    Notes: Good workout.
  39. Gym Tue May 26 2015


    Dumbbell Workout

    Dumbbell Flat Bench Press
    - lb x reps
    - 55 x 10
    - 65 x 10
    - 75 x 10
    - 85 x 10
    - 95 x 10

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

    - dumbbell incline bench
    - lb x reps
    - 45 x 12
    - 50 x 12
    - 55 x 12
    - 60 x 10
    - 65 x 10

    Dumbbell Curls + Dumbbell Rows (superset)
    - dumbbell curls
    - lb x reps
    - 40 x 10,10,10

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

    Notes: Good workout.
  40. Gym Fri May 29 2015


    Overhead Press Workout

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

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

    - hs shoulder press
    - lb x reps
    - 190 x 10,10,10

    Dumbbell Side Lateral + Dumbbell Front Delt + Dumbbell Curl (superset)
    - dumbbell side lateral
    - lb x reps
    - 15 x 10,10,10

    - dumbbell front raise
    - lb x reps
    - 15 x 10,10,10

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

    Notes: Good workout. Had a little extra time today.
  

  
 

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