compudog's workout log

Page 30 of 41 First ... 2829303132 ... Last

  1. Quote Originally Posted by kenpoengineer View Post
    Wow! 175 OHP after those earlier sets! Strong CD!
    Thanks kenpo. I've always liked doing lots of volume for OHP, seems to work out pretty well for me, up to a point anyway. Been chasing 200 for a while, I'll get it one of these days!

  2. Gym Fri Feb 20 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
    - 275 x 5
    - sumo
    - 315 x 5
    - 365 x 3
    - 405 x 2
    - add belt
    - 455 x 1
    - 495 x 1
    - 545 x 1,1

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

    Notes: Good workout.
    •   
       

  3. Gym Mon Feb 23 2015


    Bench Press Workout

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

    Dumbbell Rows + Incline Dumbbell Press + Dumbbell Preacher Curls (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

    - incline dumbbell press
    - lb x reps
    - 55 x 10,10,12

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

    Notes: Ok workout.
  4. Gym Tue Feb 24 2015


    Squat Workout - Deload

    Squats
    - lb x reps
    - 45 x 10
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - add belt
    - 225 x 5,5,5,5,5

    Romanian Deadlift + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10

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

    Notes: Ok workout.
  5. Gym Wed Feb 25 2015


    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 75,75,85,85,95,95

    Hanging Leg Raise + Donkey Calf + Hyperextensions (superset)
    - hanging leg raise
    - x reps
    - x 10,10,10

    - donkey calf
    - lb x reps
    - 120 x 15,15,15

    - hyperextensions
    - x reps
    - x 12,12,12

    Notes: Good workout.
    •   
       

  6. Gym Thu Feb 26 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 10
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - chinups x 5
    - 135 x 5
    - chinups x 5
    - 135 x 5
    - chinups x 5
    - 135 x 5
    - chinups x 5
    - 135 x 5
    - chinups x 5
    - 135 x 5

    HS High Row + HS Shoulder Press (superset)
    - hs high row
    - lb x reps
    - 180 x 20
    - 230 x 15
    - 270 x 10

    - hs shoulder press
    - lb x reps
    - 100 x 20
    - 150 x 15
    - 190 x 10

    Notes: Good workout.

  7. This was a grueling OHP session - Nice Job CD!!

  8. Quote Originally Posted by kenpoengineer View Post
    This was a grueling OHP session - Nice Job CD!!
    Thanks kenpo! It actually didn't feel too bad, I was kind of surprised, I expected it to be harder. My deadlift workout today made up for it though.
  9. Gym Fri Feb 27 2015


    Deadlift Workout

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

    Notes: Good workout.
  10. Gym Mon Mar 02 2015


    Bench Press Workout

    Bench Press
    - lb x reps
    - 45 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - chinups x 5
    - 225 x 5
    - chinups x 5
    - 245 x 4
    - chinups x 5
    - 265 x 3
    - chinups x 5
    - 275 x 2
    - chinups x 5
    - 275 x 2

    Dumbbell Rows + Dumbbell Curls + Incline Dumbbell Press (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

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

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

    Notes: Good workout. Some shoulder discomfort but not too bad.
  11. Gym Tue Mar 03 2015


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

    Afternoon - 12:00 P.M.

    Squat Workout

    Squats
    - lb x reps
    - 45 x 10
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - add belt
    - 275 x 5
    - 315 x 3,3,3

    Romanian Deadlift + Leg Press (superset)
    - rdl
    - lb x reps
    - 135 x 10
    - 185 x 10
    - 225 x 10

    - leg press
    - lb x reps
    - 200 x 15
    - 400 x 12
    - 600 x 10

    Notes: Pretty good workout.
  12. Gym Wed Mar 04 2015


    Rest Day Workout

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

    Hanging Leg Raise + Donkey Calf + Hyperextensions (superset)
    - hanging leg raise
    - x reps
    - x 10,10,10

    - donkey calf
    - lb x reps
    - 120 x 15,15,15

    - hyperextensions
    - x reps
    - x 12,12,12

    Notes: Good workout. Those 100's are heavy though.

  13. No rest for the wicked! Nice "rest day" lifting!

  14. Quote Originally Posted by kenpoengineer View Post
    No rest for the wicked! Nice "rest day" lifting!
    Seems I've heard that before... can't imagine why...
  15. Gym Thu Mar 05 2015


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

    Afternoon - 12:00 P.M.

    Overhead Press Workout

    Overhead Press
    - lb x reps
    - 45 x 10
    - 65 x 10
    - 95 x 10
    - 115 x 10
    - chinups x 5
    - 135 x 5
    - chinups x 5
    - 155 x 3
    - chinups x 5
    - 155 x 3
    - chinups x 5
    - 155 x 5
    - chinups x 5

    Notes: Short workout, short on time today.
  16. Gym Fri Mar 06 2015


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - conventional
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5
    - sumo
    - 365 x 5
    - add belt
    - 405 x 3
    - 455 x 2
    - 500 x 1,1,1,1,1

    Notes: Ok workout.

  17. Pulling those five 1 rep 500's! Awesome!

  18. Quote Originally Posted by kenpoengineer View Post
    Pulling those five 1 rep 500's! Awesome!
    Thanks kenpo. It was a fun challenge but I have to admit, sitting at my desk for the rest of the afternoon kinda sucked.
  19. Gym Mon Mar 09 2015


    Bench Press Workout

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

    Incline Dumbbell Press + Dumbbell Curls + Dumbbell Rows (superset)
    - incline dumbbell press
    - lb x reps
    - 60 x 10
    - 65 x 10
    - 70 x 10

    - 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

    HS Shoulder Press
    - lb x reps
    - 100 x 20
    - 150 x 12
    - 150 x 10

    Notes: Ok workout. Cut the bench portion short due to shoulder issues. Everything else went ok.
  20. Gym Tue Mar 10 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
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - add belt
    - 275 x 5
    - 315 x 5
    - add box
    - 365 x 3,2

    Leg Extension + Leg Press (superset)
    - leg extension
    - lb x reps
    - 170 x 12,12,12

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

    Notes: Good workout.
  21. Gym Wed Mar 11 2015


    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 75,75,85,85,100,100

    Hanging Leg Raise + Donkey Calf + Hyperextensions (superset)
    - hanging leg raise
    - x reps
    - x 10,10,12

    - donkey calf
    - lb x reps
    - 125 x 15,15,15

    - hyperextensions
    - x reps
    - x 12,12,12

    Notes: Good workout.
  22. Gym Thu Mar 12 2015


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

    Afternoon - 12:00 P.M.

    Overhead Press Workout

    Overhead Press
    - lb x reps
    - 45 x 10
    - 65 x 10
    - 95 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
    - 115 x 10

    Single Arm Landmine Press + Barbell Rows
    - landmine press
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 10

    - barbell rows
    - lb x reps
    - 135 x 10
    - 155 x 10
    - 185 x 10

    Notes: Good workout. Hit on the landmines as a rehab move for my shoulder issues, hopefully it will help!
  23. Gym Fri Mar 13 2015


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

    Afternoon - 12:00 A.M.

    Deadlift Workout

    Rack Pulls
    - lb x reps
    - conventional
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 3
    - sumo
    - add belt
    - 365 x 2
    - 405 x 1
    - 455 x 1
    - 495 x 1
    - 545 x 1
    - 565 x 1 <- P.R. + 20 lb

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

    Notes: Good workout.

  24. Congrats on that PR. Nice pull!!

  25. Quote Originally Posted by kenpoengineer View Post
    Congrats on that PR. Nice pull!!
    Yo kenpo, thanks man. I see from your log you've been going strong as usual as well.
  26. Gym Mon Mar 16 2015


    Morning: 5:45 A.M.
    - fasted cardio, 30 min bike

    Afternoon - 12:00 P.M.

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

    Dumbbell Rows + Dumbbell Curls (superset)
    - dumbbell rows
    - lb x reps
    - 75 x 10
    - 80 x 10
    - 85 x 10

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

    Notes: Good workout.
  27. Gym Wed Mar 18 2015


    Morning - 8:00 A.M.
    - fasted cardio, 30 min. treadmill

    Afternoon - 12:00 P.M.

    Rest Day Workout

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

    Hanging Leg Raise + Donkey Calf + Hyperextensions (superset)
    - hanging leg raise
    - x reps
    - x 10,10,10

    - donkey calf
    - lb x reps
    - 135 x 12,12,12

    - hyperextensions
    - x reps
    - x 12,12,12

    Notes: Good workout. Starting to pick up the nuances of the 100 lb dumbbells. #1 tip; it's much easier if you don't let them bang into your legs!
  28. Gym Thu Mar 19 2015


    Morning - 5:30 A.M.
    - fasted cardio, 30 min. bike

    Afternoon - 12:00 P.M.

    Overhead Press Workout

    Overhead Press
    - lb x reps
    - 45 x 10
    - 65 x 10
    - 95 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
    - 115 x 10

    Barbell Rows + Seated Dumbbell Military Press
    - barbell rows
    - lb x reps
    - 115 x 10
    - 135 x 10
    - 185 x 10

    - seated dumbbell press
    - lb x reps
    - 45 x 10
    - 50 x 10
    - 55 x 10

    Notes: Ok workout.

  29. Strong lifts and volume CD! Ouch on the 100 lb DBs hitting the legs! Lol

  30. Quote Originally Posted by kenpoengineer View Post
    Strong lifts and volume CD! Ouch on the 100 lb DBs hitting the legs! Lol
    Thanks kenpo. Yeah I noticed with the dumbbells, if they bump into the legs it really messes up your flow. With lighter ones you can hold them out from your body a bit, but with heavier ones that's not so easy. It's kind of tricky actually. I'd like to do farmer's with proper implements but there aren't any at my gym. Might have to go your route and buy my own gear.
  •   

      
     

Similar Forum Threads

  1. Replies: 0
    Last Post: 04-19-2010, 06:17 PM
  2. Failure workout vs Countdown workout.. question?
    By Obsidi8n in forum Training Forum
    Replies: 1
    Last Post: 08-01-2009, 05:50 PM
  3. Replies: 9
    Last Post: 06-24-2008, 06:40 AM
  4. Replies: 7
    Last Post: 07-14-2007, 11:52 AM
  5. Replies: 7
    Last Post: 04-26-2004, 02:13 PM
Log in
Log in