compudog's workout log

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  1. Gym Fri Aug 07 2015


    Press Workout

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

    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
    - 135 x 10

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

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

    Notes: Ok workout. Starting to add in bench again, on the advice of my physiotherapist. Dumbbell rows were a bit heavy, more like a Croc row by the end of it, but I got all the reps. Bw 201 lb.


  2. All around balanced workout CD. Nice job!

  3. Quote Originally Posted by kenpoengineer View Post
    All around balanced workout CD. Nice job!
    Thanks Kenpo, don't know about balanced though, more like byob... lol
    •   
       

  4. Gym Mon Aug 10 2015


    Squat Workout

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - add belt
    - 365 x 3
    - 405 x 2

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

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

    Notes: Good workout

  5. Killer squat weight! Yes!!

  6. Quote Originally Posted by compudog View Post
    Squat Workout

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - add belt
    - 365 x 3
    - 405 x 2

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

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

    Notes: Good workout
    Thanks Kenpo. I've been working on getting that weight *without* a box, hopefully one of these days!
  7. Gym Wed Aug 12 2015


    Press Workout

    HS Shoulder Press
    - lb x reps
    - 30 x 10
    - 60 x 10
    - 100 x 10
    - 120 x 10
    - 150 x 10

    HS High Row
    - lb x reps
    - 90 x 10
    - 140 x 10
    - 180 x 10

    Dumbbell Curl + Side Laterals + Front Delt Raise (superset)
    - dumbbell curl
    - lb x reps
    - 35 x 10,10,10

    - side lateral
    - lb x reps
    - 15 x 10,10,10

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

    Notes: Ok workout. Hiked up Mt. Fairview @ Lake Louise yesterday, so energy levels are a bit low today. Here's a pic I took from the summit. Mt. Victoria

    Name:  victoria.png
Views: 9
Size:  422.3 KB

  8. Great view to make the hiking leg workout worth the soreness! Beautiful country!

  9. Quote Originally Posted by kenpoengineer View Post
    Great view to make the hiking leg workout worth the soreness! Beautiful country!
    Hey Kenpo. Yeah the view from up there is awesome, and yes my legs were pretty sore. I was questioning the wisdom of doing heavy squats the day before hiking up a mnt., but it wasn't as bad as I thought it would be.
  10. Gym Fri Aug 14 2015


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - 135 x 5
    - 225 x 5
    - sumo
    - 315 x 5
    - add belt
    - 365 x 3
    - 405 x 2
    - 455 x 1
    - 495 x 1
    - 545 x 2
    - 495 x 3
    - 455 x 5

    Notes: Good workout
  11. Gym Mon Aug 17 2015


    Squat Workout

    Squats
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - add belt
    - 225 x 5,5,5,5,5

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

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

    Notes: Ok workout. Bw 203.6 lb.
  12. Gym Tue Aug 18 2015


    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 5
    - chinups x 5
    - 155 x 3
    - chinups x 5
    - 175 x 3

    Bench Press
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5

    Seated Cable Row
    - lb x reps
    - 200 x 10
    - 220 x 10
    - 250 x 10

    Notes: Good workout. Bench went pretty well, better than last time. Nice to be lifting reasonably heavy weights again, I hadn't realised how much I missed it. Bw 202.6 lb.

  13. Awesome workout! Those OHPs are beast mode!

  14. Quote Originally Posted by kenpoengineer View Post
    Awesome workout! Those OHPs are beast mode!
    Thanks man. I actually got a rep PR @ 175. 1 extra rep doesn't seem like a lot, but it's been a long time coming!
  15. Gym Thu Aug 20 2015


    Deadlifts & Yoga

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

    Notes: Ok workout. Been having some hip issues, and since I was already in physio for my shoulder, I hit up my physiotherapist about that. She's got me doing yoga between my sets. Just the child pose but I imagine it looks a bit strange. OTOH I suppose it might make sense to some to see someone fully prostrated before a loaded bar, so maybe it's not that strange. I also added in some warmups I got from a video by Chris Duffin. Not much time left for lifting, but ATST, it's hard to overdo it that way.
  16. Gym Fri Aug 21 2015


    Press Workout

    HS Shoulder Press + HS High Row + Chinups (superset)
    - hs shoulder press
    - lb x reps
    - 100 x 10
    - 150 x 10,10,10,10

    - hs high row
    - lb x reps
    - 180 x 10
    - 230 x 10,10,10,10

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

    Dumbbell Curls + Lateral Raises (superset)
    - dumbbell curls
    - lb x reps
    - 45 x 10,10,10

    - lateral raises
    - lb x reps
    - 15 x 10,10,10

    Notes: Ok workout.
  

  
 

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