compudog's workout log

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  1. Shoulders fried and growing! Nice job.

  2. Gym Mon Jun 01 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
    - 135 x 5
    - 185 x 5
    - add belt
    - 205 x 16,12,12

    Notes: Short workout.
  3. Gym Wed Jun 10 2015


    Morning - 6:00 A.M.
    - fasted cardio; 15 min. treadmill, 15 min. stair master

    Afternoon - 12:00 P.M.

    Bench Press Workout

    HS Incline Press
    - lb x reps
    - 50 x 15
    - 90 x 15
    - chinups x 5
    - 140 x 15
    - chinups x 5
    - 140 x 15
    - chinups x 5
    - 140 x 15
    - chinups x 5
    - 140 x 13
    - chinups x 5
    - 140 x 12

    Incline Dumbbell Press + Dumbbell Row (superset)
    - incline dumbbell press
    - lb x reps
    - 60 x 5,8,8

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

    Notes: Not the greatest workout ever, but, no shoulder pain so that means it's pretty good.
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  4. I like this workout! Stealing it. Lol

  5. Quote Originally Posted by kenpoengineer View Post
    I like this workout! Stealing it. Lol
    Hey Brother Kenpo, thanks and, steal away!

  6. Morning - 6:00 A.M.
    - fasted cardio: 15 min. treadmill, 15 min. stair stepper

    Afternoon - 12:00 P.M.

    Deadlift Workout

    Deadlifts
    - lb x reps
    - conventional
    - 135 x 5
    - 225 x 5
    - sumo
    - 315 x 5
    - add belt
    - 365 x 5
    - 405 x 7

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

    Notes: Good workout. Forgot how hard the stair stepper is. Those darn twiggy girls make it look so easy!
  7. Gym Mon Jun 15 2015


    Morning - 6:00 A.M.
    - fasted cardio, 15 min. treadmill, 15 min. stair stepper

    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 3
    - 315 x 2
    - 365 x 1 <-- P.R. + 20 lb.

    Notes: Good workout. A bit short, but I have a rule now: if I get a PR on a big lift I'm done for the day. Injury prevention 101 for 40+ lifters.

  8. Congratulations on the squat PR!! Beast man!

  9. Quote Originally Posted by kenpoengineer View Post
    Congratulations on the squat PR!! Beast man!
    Thanks Kenpo. It was actually a bit easier than I thought it would be. Still felt heavy though.
  10. Gym Tue Jun 16 2015


    Bench Press Workout

    HS Incline Press
    - lb x reps
    - 50 x 15
    - 90 x 15
    - chinups x 5
    - 140 x 15
    - chinups x 5
    - 140 x 15
    - chinups x 5
    - 140 x 15
    - chinups x 5
    - 140 x 14
    - chinups x 5
    - 140 x 15

    Dumbbell Incline Press + Dumbbell Row (superset)
    - dumbbell incline press
    - lb x reps
    - 50 x 10,11,10

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

    Dumbbell Side Laterals + Dumbbell Curls (superset)
    - dumbbell side laterals
    - lb x reps
    - 17.5 x 10,10,10

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

    Notes: Good workout.
  11. Gym Mon Jun 22 2015


    Squat Workout - Deload

    Squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 225 x 5
    - 245 x 5

    Leg Press + Leg Ext. (superset)
    - leg press
    - lb x reps
    - 400 x 10,10,10

    - leg extensions
    - lb x reps
    - 170 x 10,10,10

    Notes: Good workout. Was out hiking yesterday so a deload seemed appropriate. BW 205.4 lb.
  12. Gym Tue Jun 23 2015


    Bench Press Workout

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

    Front Delt Raise + Side Lateral + Dumbbell Curls + Dumbbell Rows (superset)
    - front delt/side lateral
    - lb x reps
    - 17.5 x 10,10,10

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

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

    Notes: Good workout. Bw 202.4 lb.
  13. Gym Thu Jun 25 2015


    Deadlift Workout - deload

    Deadlifts
    - lb x reps
    - conventional
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - sumo
    - 315 x 5

    Cardio
    - treadmill 15 min, stair master 15 min.

    Notes: Ok workout. Bw 201.4 lb.
  14. Gym Fri Jun 26 2015


    Overhead Press Workout

    Overhead Press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - chinups x 5
    - 115 x 5
    - chinups x 5
    - 135 x 5
    - chinups x 5
    - 155 x 3
    - chinups x 5
    - 175 x 2
    - chinups x 5
    - 175 x 2

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

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

    Notes: Good workout. Bw 202.8 lb.
  15. Gym Mon Jun 29 2015


    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

    Cardio
    - 20 min. treadmill

    Notes: Good workout. Climbed a mountain with my sister yesterday so pretty pleased to be doing squats today.

  16. Climbing a mountain and now heavy squats! Nice job CD!!

  17. Quote Originally Posted by kenpoengineer View Post
    Climbing a mountain and now heavy squats! Nice job CD!!
    Thanks Kenpo! Not a huge mountain but still, a mountain. Here is a pic of the peak from the parking lot.

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  18. Gym Tue Jun 29 2015


    Bench Press (sort of) Workout

    HS Incline Bench
    - lb x reps
    - 50 x 5
    - 90 x 5
    - chinups x 5
    - 140 x 5
    - chinups x 5
    - 180 x 5
    - chinups x 5
    - 200 x 5
    - chinups x 5
    - 230 x 5
    - chinups x 5
    - 230 x 5

    Side Lateral/Front Delt + Dumbbell Curls + Dumbbell Incline Bench + Dumbbell Rows (superset)
    - sidel lateral/front delt
    - lb x reps
    - 17.5 x 10,10,10

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

    - dumbbell incline bench
    - lb x reps
    - 60 x 10,10,10

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


    Notes: Good workout.

  19. Quote Originally Posted by compudog View Post
    Thanks Kenpo! Not a huge mountain but still, a mountain. Here is a pic of the peak from the parking lot.

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    Wow! Beautiful! Did you hike it to the snow line or above?

  20. Hey Kenpo. We went to the top. No snow up there though, it was really hot! Record setting heat actually; 31 C, about 88 F. I was hiking around up there with my daughter about 5 weeks ago though, and there was still snow at that time.

    This is Mt. Yamnuska. It's a front ranges peak, you can see directly out on to the prairie from the top. So it's not very big, at least not by Rockies standards. The main range peaks further in are much bigger, and lots are glaciated, so they're snow covered year round. The main attraction on Yamnuska is actually the cliff face. It's host to a couple hundred rock climbing routes, really the crown jewel of Canadian climbing. We were just hiking around on the back side. In the past the back side was primarily used for climber's descent routes, but in recent years it's become extremely popular as a hiking/scramble outing.

    Just in case you're wondering, yes I have climbed some of the rock routes on the front of Yamnuska. 5 in total I think, plus a couple sport climbs on the east end.

    My daughter at the snow line 5 weeks ago.

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    Scrambling on the backside on Sunday. My sister Jen, standing, and our scramble partner Maryanne, descending.

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  21. What a great time! Your daughter is beautiful! The climbing is quite the cardio workout, especially in that kind of heat. Thank you for sharing!
  22. Gym Mon Jul 06 2015


    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
    - 225 x 10

    RDL
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10

    Notes: Ok workout. Out hiking again last weekend, didn't feel like going real heavy today.
  23. Gym Tue Jul 07 2015


    Upper Body Workout

    Dumbbell Bench Press
    - lb x reps
    - 40 x 10
    - 50 x 10
    - chinups x 5
    - 60 x 10
    - chinups x 5
    - 60 x 10
    - chinups x 5
    - 60 x 10

    Side Laterals + Front Delt Raise + Dumbbell Curls + Dumbbell Rows (superset)
    - side laterals
    - lb x reps
    - 15 x 10,10,10

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

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

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

    Notes: Ok workout. I just started physiotherapy for my shoulder, so no benching to speak of for the time being. Competing at PL in August is out, but that's ok, I have some mountaineering outings planned for the summer and as it turns out training for that is pretty significant. So I will adjust my PL training to accommodate circumstances, and accordingly, set my sights on competing next November.
  24. compudog's workout log


    Turning lemons into lemonade. When it comes down to it, mountaineering is better than benching! Wait! What!

  25. Quote Originally Posted by kenpoengineer View Post
    Turning lemons into lemonade. When it comes down to it, mountaineering is better than benching! Wait! What!
    lol, I think it's kind of seasonal as I get older.. in July I like mountaineering, but in January, well, maybe benching is safer.

  26. Deadlift Workout

    Deadlifts
    - lb x reps
    - conventional
    - 135 x 5
    - 225 x 5
    - 315 x 3
    - 405 x 1
    - add belt
    - sumo
    - 425 x 1
    - 455 x 0
    - 405 x 3
    - 315 x 1

    Notes: Not a great workout, haven't been spectacular this week.
  27. Gym Mon Jul 13 2015


    Squat Workout

    Box Squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - add belt
    - 315 x 5
    - 365 x 5
    - 315 x 5
    - 275 x 5

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

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

    Notes: Good workout. Haven't done any box squats for a while. Bw 206 lb.
  28. Gym Tue Jul 14 2015


    Press Workout

    HS Incline Press
    - lb x reps
    - 50 x 10
    - 90 x 10
    - chinups x 5
    - 140 x 10
    - chinups x 5
    - 140 x 10
    - chinups x 5
    - 140 x 10
    - chinups x 5
    - 140 x 10
    - chinups x 5
    - 140 x 10

    Side Laterals + Front Delt Raise + Dumbbell Curls + Dumbbell Rows (superset)
    - side laterals
    - lb x reps
    - 15 x 10,10,10

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

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

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

    Notes: Good workout. Bw 203 lb.

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

    Afternoon - 12:00 P.M.

    Deadlift Workout

    Rack Pulls
    - conventional
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - sumo
    - 315 x 5
    - 365 x 3
    - 405 x 2
    - 455 x 1
    - 495 x 1
    - 545 x 1
    - 495 x 1
    - 455 x 5

    Notes: Good workout. Bw 201 lb.
  30. Gym Fri Jul 17 2015


    Morning - 6:00 A.M.
    - fasted cardio; 15 min. treadmill, 15 min. stair stepper

    Afternoon - 12:00 P.M.

    Overhead Press Workout

    Overhead Press
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - chinups x 5
    - 115 x 5
    - chinups x 5
    - 135 x 5
    - chinups x 5
    - 155 x 3
    - chinups x 5
    - 175 x 2
    - chinups x 5
    - 185 x 1,1

    Barbell Rows + Dumbbell Snatch (superset)
    - barbell rows
    - lb x reps
    - 155 x 10,10,10

    - dumbbell snatch
    - lb x reps
    - 40 x 5,5,5

    Notes: Fun workout. Never tried dumbbell snatches before, saw someone else doing them & thought I'd try. Fun move. Bw 200.2 lb.
  31. Gym Mon Jul 20 2015


    Squat Workout

    Box Squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5

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

    - leg extension
    - lb x reps
    - 130 x 10,10,10

    Notes: Good workout. Scrambled up Mt. Lady Macdonald yesterday, legs were a bit sore today so didn't feel like going super heavy. Bw. 200.2 lb.

    Mt. Lady Macdonald

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  32. Killing it in here! Love your mountain pictures!

  33. Quote Originally Posted by kenpoengineer View Post
    Killing it in here! Love your mountain pictures!
    Thanks Kenpo, I'm having a great season, really enjoying it.
  34. Gym Tue Jul 21 2015


    Overhead Press Workout #1

    Seated Dumbbell Press + Chinups (superset)
    - seated dumbbell press
    - lb x reps
    - 40 x 10
    - 45 x 10
    - 50 x 10
    - 55 x 10
    - 60 x 10

    - chinups
    - x reps
    - x 5,5,5,5,5

    Cable Flys + Dumbbell Curls + Dumbbell Rows (superset)
    - cable flys
    - lb x reps
    - 50 x 10,10,10

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

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

    Notes: Ok workout. Decided to forego horizontal pressing until I can get some traction with my physio. Bw 202.2 lb.
  35. Gym Fri Jul 24 2015


    Deadlift Workout

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

    Good Mornings
    - lb x reps
    - 135 x 10,10,10

    Notes: Ok workout.
  36. Gym Mon Jul 27 2015


    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 3
    - 315 x 3
    - 335 x 1

    Notes: Short workout

  37. To me your squats are like pressing houses! 100 lbs x10x10 kills me! Lol. Nice job CD!

  38. Quote Originally Posted by kenpoengineer View Post
    To me your squats are like pressing houses! 100 lbs x10x10 kills me! Lol. Nice job CD!
    Thanks Kenpo. Squats are hard man, I tried sets of 10 with 135 and it was misery! I'd much rather do doubles and triples.
  39. Gym Tue Jul 28 2015


    Overhead Press Workout #1

    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 4

    Dumbbell Curls + Low Cable Flyes + Dumbbell Rows (superset)
    - dumbbell curls
    - lb x reps
    - 45 x 10,10,10

    - low cable flyes
    - lb x reps
    - 50 x 10,10,10

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

    Notes: Good workout.
  40. Gym Thu Aug 06 2015


    Deadlift Workout

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

    Notes: Good workout. Been doing only cardio to prep for a big climb coming up. Got bored with it and said F it I'm pulling today.
  

  
 

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