compudog's workout log

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  1. Gym Wed Nov 12 2014


    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 70,70,80,80,95,95

    Hanging Leg Raise + Standing Calf Raise + Hyperextensions (superset)
    - hanging leg raise
    - x reps
    - x 7,7,7

    - standing calf raise
    - lb x reps
    - 165 x 15,15,15

    - hyperextensions
    - x reps
    - x 10,10,10

    Notes: Good workout.

  2. PL Meet, Sat Nov 15 2014


    So... Did my first PowerLifting meet this morning, at the University of Alberta in Edmonton. I competed in the bench only event, and I went 3 for 3 as they say, meaning, I was successful on all 3 attempted lifts. They were as follows: 110 kg (242.5 lb), 122.5 kg (270 lb) and 137.5 kg (303 lb). Woo Hoo! Not bad for an old guy!
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  3. Quote Originally Posted by compudog View Post
    So... Did my first PowerLifting meet this morning, at the University of Alberta in Edmonton. I competed in the bench only event, and I went 3 for 3 as they say, meaning, I was successful on all 3 attempted lifts. They were as follows: 110 kg (242.5 lb), 122.5 kg (270 lb) and 137.5 kg (303 lb). Woo Hoo! Not bad for an old guy!
    Nice job CD! Be proud brother!! 300 club for you!

  4. Thanks Kenpo. I had a lot of fun doing it. Getting that 300 bench has been a goal for a while, wasn't entirely sure I could do it. One of my (young) friends was bugging me about "old man strength" last week, I think that may have been a contributing factor.
  5. Gym Mon Nov 17 2014


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

    Afternoon - 12:00 P.M.

    5/3/1 Schedule, Week 1, Day 1 - Bench Press

    Warmup
    - chinups x 8,8,8,8

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 205 x 5
    - 235 x 5
    - 265 x 5

    Notes: No assistance work, ran out of time. Also some shoulder pain, probably better to stop there anyway.
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  6. Gym Tue Nov 18 2014


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

    Afternoon - 12:00 P.M.

    5/3/1 Schedule: Week 1, Day 2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 135 x 5
    - core lifts
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - extra sets
    - 275 x 5
    - 245 x 5

    Leg Extension + Leg Press (superset)
    - leg extension
    - lb x reps
    - 160 x 10,10,10

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

    Notes: Good workout.
  7. Gym Wed Nov 19 2014


    Rest Day Workout

    Farmer's Walk wi/dumbbells, ~50m
    - x lb
    - x 70,70,85,85,95,95

    Hanging Leg Raise + Standing Calf Raise + Hyperextensions (superset)
    - hanging leg raise
    - x reps
    - x 8,8,8

    - standing calf raise
    - lb x reps
    - 165 x 15,15,15

    - hyperextensions
    - x reps
    - x 10,10,10

    Notes: Ok workout.
  8. Gym Thu Nov 20 2014


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

    Afternoon - 12:00 P.M.

    5/3/1 Schedule: Week 1, Day 3 - Overhead Press

    Warmup
    - chinups x 8,8,8,8

    Overhead Press
    - lb x reps
    - warmup
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - core lifts
    - 115 x 5
    - 135 x 5
    - 155 x 8
    - extra sets
    - 155 x 5
    - 135 x 6

    Dumbbell Rows + Single Arm Dumbbell Overhead Press
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

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

    Notes: Good workout.
  9. Gym Fri Nov 21 2014


    Morning - 5:45 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
    - sumo
    - 315 x 3
    - 405 x 1
    - add belt
    - 455 x 1
    - 495 x 1
    - 525 x 1
    - 495 x 1,1
    - 455 x 3
    - 405 x 5
    - 365 x 5
    - 315 x 5

    Notes: Good workout. PR @ 525 lb, + 10 lb.

  10. Solid work.

  11. Agee! What's your total DL, Squat and Bench total? Over 1100, right?

  12. Quote Originally Posted by kenpoengineer View Post
    Agee! What's your total DL, Squat and Bench total? Over 1100, right?
    Right around 1100, but only in training. I'm planning on doing a 3 lift meet in the spring so I'll find out what it really is then!

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

    Afternoon - 12:00 P.M.

    5/3/1 Schedule: Week 2, Day 1 - Bench Press

    Warmup
    - chinups x 8,8,8,8

    Bench Press
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - core lifts
    - 230 x 3
    - 250 x 3
    - 280 x 4

    HS High Row + Bench Press (superset)
    - hs high row
    - lb x reps
    - 180 x 12
    - 230 x 12
    - 270 x 12

    - bench press
    - lb x reps
    - 280 x 3
    - 250 x 5
    - 230 x 5

    Notes: Good workout.
  14. Gym Tue Nov 25 2014


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

    Afternoon - 12:00 P.M.

    5/3/1 Schedule: Week 2, Day 2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - add belt
    - 275 x 3
    - 295 x 3
    - 330 x 3
    - extra sets
    - 275 x 5
    - 245 x 5

    Leg Press + Leg Extension (superset)
    - leg press
    - lb x reps
    - 290 x 12
    - 380 x 12
    - 580 x 12

    - leg extension
    - lb x reps
    - 160 x 12
    - 160 x 12
    - 160 x 12

    Notes: Ok workout. Seemed hard, one of those days.

  15. Chest and legs = fried! Nice work brother! 1100 total is no joke. Where's the spring meet?

  16. Quote Originally Posted by kenpoengineer View Post
    Chest and legs = fried! Nice work brother! 1100 total is no joke. Where's the spring meet?
    Thanks kenpo, my legs were *definitely* toast after that workout. Not sure where the meet I'm looking for is at, somewhere in Alberta though for sure. I think there's typically at least couple in the spring/summer for people wanting to qualify for provincials, which is in the fall. I did bench-only in a meet a couple weeks ago and qualified there but I want to try a 3 lift meet as well, just to see how it goes.
  17. Gym Wed Nov 26 2014


    Rest Day Workout

    Farmer's Walk wi/dumbbells, ~50m
    - x lb
    - x 75,75,85,85,95,95

    Hanging Leg Raise + Seated Calf Raise + Hyperextensions (superset)
    - hanging leg raise
    - x reps
    - x 8,8,8

    - seated calf raise
    - lb x reps
    - 90 x 15,15,15

    - hyperextensions
    - x reps
    - x 10,10,10

    Notes: Good workout. No morning cardio, slept in.
  18. Gym Fri Nov 28 2014


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

    Afternoon - 12:00 P.M.

    5/3/1 Schedule: Week 2, Day 4 - Deadlift!

    Deadlifts
    - lb x reps
    - warmup
    - conventional
    - 135 x 5
    - 225 x 5
    - core lifts
    - sumo
    - 330 x 3
    - add belt
    - 375 x 3
    - 420 x 3
    - extra sets
    - 365 x 5
    - 315 x 10

    Notes: Good workout.
  19. Mon Dec 01 2014


    Bench Press Workout

    Warmup
    - chinups x 8,8,8,8

    Bench Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 255 x 5
    - 275 x 4

    HS Low Row + Dumbbell Bench Press (superset)
    - hs low row
    - lb x reps
    - 180 x 15
    - 230 x 15
    - 270 x 15

    - dumbbell bench
    - lb x reps
    - 70 x 10
    - 75 x 10
    - 80 x 15

    Notes: Was supposed to have my max workout for bench today, but had some shoulder pain during bench warmup so switched it up a bit. In for massage tomorrow, may give a chiropracter a go I think.
  20. Gym Tue Dec 02 2014


    5/3/1 Schedule: Week 3, Day 2 - Squats

    Squats
    - lb x reps
    - warmup
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 225 x 5
    - core lifts
    - add belt
    - 275 x 5
    - 315 x 3
    - 350 x 2
    - extra sets
    - 315 x 3
    - 275 x 5

    Notes: Good workout. PR @ 350 lb, not sure about the depth but it was close at least.

  21. Subd. I thought I was already here...
    FINAFLEX REP
    Visit our website at FINAFLEX.com

    @RegisterJr on Twitter and Instagram.

  22. 315 squats! Inspirational CD! Have you used iForce Joint Help and glucosamine for you shoulders pains? Really helped me out.

  23. Quote Originally Posted by RegisterJr View Post
    Subd. I thought I was already here...
    Thanks man, glad to have ya!

    Quote Originally Posted by kenpoengineer View Post
    315 squats! Inspirational CD! Have you used iForce Joint Help and glucosamine for you shoulders pains? Really helped me out.
    Hey kenpo, thank you! No I haven't tried glucosamine, but I just may. I don't use a lot of supplements so why not. I do go for massage a lot though, my massage guy says I should see a chiro, and he recommended one he works with too. I've always been a bit leery of them but I trust his opinion so that's probably my next stop.
  24. Gym Wed Dec 03 2014


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

    Afternoon - 12:00 P.M.

    Rest Day Workout

    Farmer's Walk wi/dumbbells, ~50m
    - x lb
    - x 75,75,85,85,95,100

    Hanging Leg Raise + Hyperextensions (superset)
    - hanging leg raise
    - x reps
    - x 8,8,8

    - hyperextensions
    - x reps
    - x 10,10,10

    Notes: Good workout.

  25. Nice Farmers. I need to do more of those too.
    FINAFLEX REP
    Visit our website at FINAFLEX.com

    @RegisterJr on Twitter and Instagram.

  26. Quote Originally Posted by RegisterJr View Post
    Nice Farmers. I need to do more of those too.
    Thanks RegisterJr. I really like them, started about 3 months ago and have made pretty good progress with it so far. I'd like to go heavier but it's kind of hard with dumbbells, and even if my gym had implements it's not set up for it. That's what I get for living in an idyllic small town north of everything.
  27. Gym Sat Dec 06 2014


    5/3/1 Schedule: Week 3, Day 4 - Deadlifts

    Deadlifts
    - lb x reps
    - warmup
    - conventional
    - 135 x 5
    - 225 x 5
    - sumo
    - 315 x 5
    - core lifts
    - 365 x 5
    - add belt
    - 405 x 3
    - 455 x 1
    - extra sets
    - 405 x 5
    - 365 x 7

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

    Notes: Ok workout. Schedule got messed up, only had time for morning cardio Thu and Fri. Deload next week.

  28. Strong deads bro!

    Quote Originally Posted by compudog View Post
    Thanks RegisterJr. I really like them, started about 3 months ago and have made pretty good progress with it so far. I'd like to go heavier but it's kind of hard with dumbbells, and even if my gym had implements it's not set up for it. That's what I get for living in an idyllic small town north of everything.
    I did farmers today with a relatively light weight, and my forearms were screaming when I was done. Think I'll do them 2x week from here on.
    FINAFLEX REP
    Visit our website at FINAFLEX.com

    @RegisterJr on Twitter and Instagram.

  29. Quote Originally Posted by RegisterJr View Post
    Strong deads bro!



    I did farmers today with a relatively light weight, and my forearms were screaming when I was done. Think I'll do them 2x week from here on.
    Best grip workout ever right? I always feel like Popeye when I do them.
  30. Gym Mon Dec 08 2014


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

    Afternoon - 12:00 P.M.

    5/3/1 Schedule: Week 4, Day 1 - Bench Press Deload

    Warmup
    - chinups x 8,8,8,8

    Bench Press
    - lb x reps
    - warmup
    - 45 x 10
    - 95 x 10
    - core lifts
    - 135 x 10
    - 155 x 10
    - 180 x 10

    HS High Row + Dumbbell Bench Press (superset)
    - hs high row
    - lb x reps
    - 180 x 15,15,15

    - dumbbell bench
    - lb x reps
    - 70 x 15,15,15

    Notes: Good workout, got a good pump which is unusual for me these days.
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