compudog's workout log

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  1. Senior Member
    compudog's Avatar
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    5'9"  195 lbs.
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    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. Elite Member
    kenpoengineer's Avatar
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    5'6"  157 lbs.
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    315 for multiple sets when "not feeling it" is impressive! Nice job in here CD!
  3. Senior Member
    compudog's Avatar
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    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. Senior Member
    compudog's Avatar
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    5'9"  195 lbs.
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    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. Senior Member
    compudog's Avatar
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    5'9"  195 lbs.
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    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. Elite Member
    kenpoengineer's Avatar
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    5'6"  157 lbs.
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    Strong freakin sumos! Nice job CD!
  7. Senior Member
    compudog's Avatar
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    5'9"  195 lbs.
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    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. Senior Member
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    5'9"  195 lbs.
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    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. Senior Member
    compudog's Avatar
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    5'9"  195 lbs.
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    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. Senior Member
    compudog's Avatar
    Stats
    5'9"  195 lbs.
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    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. Senior Member
    compudog's Avatar
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    5'9"  195 lbs.
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    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. Elite Member
    kenpoengineer's Avatar
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    5'6"  157 lbs.
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    Congratulations! Beast!
  13. Senior Member
    compudog's Avatar
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    5'9"  195 lbs.
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    Quote Originally Posted by kenpoengineer View Post
    Congratulations! Beast!
    Thanks Kenpo. It was pretty hard, came up reaaallly slow, but, it came up.
  14. Senior Member
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    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. Senior Member
    compudog's Avatar
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    5'9"  195 lbs.
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    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. Senior Member
    compudog's Avatar
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    5'9"  195 lbs.
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    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. Elite Member
    kenpoengineer's Avatar
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    5'6"  157 lbs.
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    CD, you are killing these lifts brother! Be proud!
  18. Senior Member
    compudog's Avatar
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    5'9"  195 lbs.
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    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. Senior Member
    compudog's Avatar
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    5'9"  195 lbs.
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    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.
  

  
 

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