compudog's workout log

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  1. Gym Fri Mar 20 2015


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

    Afternoon - 12:00 P.M.

    Deadlift Workout

    Deadlifts
    - lb x reps
    - conventional
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - sumo
    - 315 x 3
    - add belt
    - 365 x 2
    - 405 x 1
    - 455 x 1
    - 405 x 2

    Front Squat
    - lb x reps
    - 115 x 5
    - 135 x 5
    - 205 x 5

    Notes: Good workout.


  2. Did you get my PM?
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  3. Quote Originally Posted by Mr.Sinister View Post
    Did you get my PM?
    Yes I did, thanks. I sent you a reply just now.
  4. Gym Tue Mar 24 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
    - 275 x 3
    - 315 x 2
    - add box
    - 365 x 1
    - 405 x 1
    - 365 x 3
    - 315 x 5

    Notes: Good workout.

  5. 405 lbs would nail me into the ground! Very nice lifts!
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  6. Quote Originally Posted by kenpoengineer View Post
    405 lbs would nail me into the ground! Very nice lifts!
    Hey Kenpo, thanks! Box squats are wonderful man, you can move a lot more weight than a regular back squat, and they don't beat you up near as bad. That was actually kind of a PR for me, for depth. I was doing box squats with 405 a couple years ago, but my box was skyscraper high at that time. Still, it built up a lot of strength in my core and back.
  7. Gym Wed Mar 25 2015


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

    Afternoon - 12:00 P.M.

    Wednesday Workout

    Farmer's Walk wi/dumbbells, ~50m
    - x lb
    - x 80,80,90,90,100,100

    Standing Calf + Hanging Leg Raise + Donkey Calf + Hyperextensions (superset)
    - standing calf
    - lb x reps
    - 150 x 10
    - 150 x 10
    - 165 x 10

    - hanging leg raise
    - x reps
    - x 10,10,10

    - donkey calf
    - lb x reps
    - 135 x 10,10,10

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

    Notes: Ok workout. Not sure why but the donkey calf hits me way harder than the standing or seated calf.
  8. Gym Thu Mar 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
    - 135 x 3
    - chinups x 5
    - 155 x 2
    - chinups x 5
    - 175 x 1
    - chinups x 5
    - 185 x 1
    - chinups x 5
    - 155 x 5
    - chinups x 5

    Landmine Presses + Barbell Rows (superset)
    - landmine press
    - lb x reps
    - 70 x 10
    - 80 x 10
    - 90 x 10

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

    Notes: Good workout. Haven't done any heavy OHP for a while.
  9. Gym Fri Mar 27 2015


    Deadlift Workout

    Rack Pulls
    - lb x reps
    - conventional
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 3
    - sumo
    - 365 x 2
    - add belt
    - 405 x 1
    - 455 x 1
    - 495 x 1
    - 545 x 1
    - 585 x 0

    Notes: Kinda sucky workout. I hate missing deadlifts.

  10. Quote Originally Posted by compudog View Post
    Kinda sucky workout. I hate missing deadlifts.
    585 is no joke! Jealous of your numbers sir! You will prevail next time!

  11. Quote Originally Posted by kenpoengineer View Post
    585 is no joke! Jealous of your numbers sir! You will prevail next time!
    Thank you kindly Kenpoengineer.
  12. Gym Mon Mar 30 2015


    Dumbbell Workout - Deload

    Dumbbell Bench Press
    - lb x reps
    - 50 x 10,10,10

    Chinups + Incline Dumbbell Bench Press
    - chinups
    - x reps
    - x 5,5,5

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

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

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

    Notes: Ok workout. Going to deload this week.
  13. Gym Tue Mar 31 2015


    Squat Workout - Deload

    Squats
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - 135 x 5
    - 185 x 5
    - 225 x 5

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

    Leg Extension
    - lb x reps
    - 130 x 10,10,10

    Notes: Ok workout
  14. Gym Mon Apr 06 2015


    Squat Workout

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

    Notes: Good workout.
  15. Gym Tue Apr 07 2015


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

    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 Press (supserset)
    - 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 6

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

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

    Notes: Good workout.

  16. This lifting session you switched it up and I like it. Nice job brother. When is the competition date?

  17. Quote Originally Posted by kenpoengineer View Post
    This lifting session you switched it up and I like it. Nice job brother. When is the competition date?
    Hey Kenpo, I'm not sure when my next competition is. One of my friends told me August, but I haven't seen the official announcement yet. Provincials are in July but I won't be going, I'm only qualified for bench only and I haven't been benching due to an injury. Qualifications are good for 2 years though, so I can always go next year. I'm hoping to qualify in a 3 lift meet before that though.
  18. Gym Thu Apr 09 2015


    Deadlift Workout

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

    Notes: Good workout.
  19. Gym Fri Apr 10 2015


    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
    - lb x reps
    - 135 x 10
    - 185 x 7
    - 185 x 10

    Notes: Short workout.

  20. Jealous of your numbers! Killing it as usual!
  21. 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.

  22. 315 for multiple sets when "not feeling it" is impressive! Nice job in here CD!

  23. 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.
  24. 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.
  25. 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

  26. Strong freakin sumos! Nice job CD!

  27. 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.
  28. 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
  29. 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.
  30. 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.
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