compudog's workout log

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    compudog's workout log


    Updated Apr 19 2013

    I'm 46, 5'9", ~200 lb.

    I still do lunch hour workouts for the most part, these days I focus on the main barbell lifts with assistance work as time permits. I work out on a 4 day a week schedule, sometimes I'll drop it back to 3 if I feel like I'm getting beat up or want more cardio.

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    Gym Fri Sep 02 2011


    Pull-ups + Vertical Slantboard
    - exc. x reps (p.u. = pull-up, s.u. = sit-up)
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - s.u. x 10
    - p.u. x 5
    - s.u. x 10
    - p.u. x 5
    - s.u. x 10
    - p.u. x 5

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

    Dips, bodyweight
    - x 10
    - x 5
    - x 5
    - x 5
    - x 5
    - x 5
    - x 5

    Notes: Swapped my lat pull-downs for pull-ups. The range of motion is better, and the weight was getting too
    high on the machine. Did a few dips just because I had some extra time.
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    Run Sat Sep 03 2011


    5 Km (3.31 mi) run, 35 min, ~ 380 Cal

    Notes: Nice run, beautiful sunny evening.
    •   
       

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    Gym Mon Sep 05 2011


    Benchpress + Slantboard- lb x reps
    - 135 x 5
    - 185 x 5
    - 210 x 5
    - 210 x 5
    - 10 situps
    - 210 x 5
    - 10 situps
    - 210 x 5
    - 10 situps
    - 210 x 5

    Deadlifts
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 215 x 5
    - 215 x 5
    - 215 x 5
    - 215 x 5
    - 215 x 5

    Notes: Ok workout. PR on bench, also on deadlifts.
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    Good workouts.
    Basic, but you picked the BEST workouts for building strength and muscle. Looking to see some massive strength gains here
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    Hi Mattrag,
    Thanks. I'm trying to keep my workouts simple because my time
    is limited, if you have any suggestions they would be welcome.

    Regards,

    compudog
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    Quote Originally Posted by WhatsaRoid? View Post
    Looking good so far
    Thanks
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    Gym Tue Sep 06 2011


    Squats- lb x reps
    - 45 x 3
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 185 x 5
    - 185 x 5
    - 195 x 5
    - 205 x 5

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

    Leg Extension
    - lb x reps
    - 120 x 10
    - 180 x 8
    - 200 x 6
    - 180 x 8
    - 120 x 10


    Notes: Good workout. Was a bit hesitant to increase squat weight but it worked out ok, PR on squats.
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    Gym Wed Sep 07 2011


    Clean & Press + Slantboard
    - lb x reps
    - 70 x 5
    - 80 x 5
    - 90 x 5
    - 105 x 5
    - 105 x 5
    - 10 situps
    - 105 x 5
    - 10 situps
    - 105 x 5
    - 10 situps
    - 105 x 5

    Dumbbell Rows
    - lb x reps (x2)
    - 90 x 5
    - 95 x 5
    - 100 x 5
    - 105 x 5 *
    - 110 x 5 *
    - 115 x 5 *

    * = with a strap


    Notes: Good workout. Clean & press felt hard, dumbbell rows were easy though. Go figure. PR on clean & press, also on rows.
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    Gym Thu Sep 08 2011


    Cardio Day:

    20 min. Treadmill, 5.5-6.0 mph, 0-4% incline. Cal = 284.

    20 min. Elliptical Trainer, "move to the music", 50-90 RPM. Cal = 310.

    Total Cal = 594


    Notes: Some famous football coach once said "no-one ever drowned in sweat", but I'm pretty sure I got some up my nose today.
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    Gym Fri Sep 09 2011


    Pull-ups (bodyweight) + Vertical Slantboard
    - exc. x reps (p.u. = pull-ups, s.u. = sit-ups)
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - s.u. x 10
    - p.u. x 5
    - s.u. x 10
    - p.u. x 5
    - s.u. x 10
    - p.u. x 5

    Squats
    - lb x reps
    - 45 x 3
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 205 x 5
    - 215 x 5
    - 215 x 5
    - 215 x 5


    Notes: Good workout. PR on squats, form not great at 215 though. Will stick there for a bit.
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    Climbing Sat Sep 10 2011


    Sport Climbing @ Grassi Lakes Canmore AB with Con.

    We climbed 3 routes on "The Golf Course", as follows:

    Hole in One, 25m 5.7
    Unnamed route, 25m 5.6(?)
    Chip Shot, 25m 5.6

    I lead all 3 routes, Con lead unnamed and Chip Shot, and we ran laps on 2 of them.
    I got 5 25m pitches in total for 125m, Con did 6 in total for 150m.

    Notes: Great day. Easy climbing but since it was my first time on a rope in 2 years l'm
    ok with that.
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    Gym Mon Sep 12 2011


    Benchpress + Slantboard
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 210 x 5
    - 210 x 5
    - 10 situps
    - 210 x 5
    - 10 situps
    - 210 x 5
    - 10 situps
    - 210 x 5

    Deadlifts
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 205 x 5
    - 225 x 5
    - 245 x 5
    - 245 x 5


    Notes: Ok workout. PR on deadlifts, + 20 lb from prev. max.
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    Gym Tue Sep 13 2011


    Leg Press
    - lb x reps
    - 200 x 10
    - 400 x 10
    - 600 x 10
    - 690 x 8
    - 780 x 8
    - 870 x 8
    - 780 x 8
    - 690 x 8
    - 600 x 10
    - 400 x 10
    - 200 x 10


    Squats + Hyperextensions
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 205 x 5
    - 10 hypers
    - 205 x 5
    - 10 hypers
    - 205 x 5
    - 10 hypers
    - 205 x 5


    Notes: Ok workout. Squat racks were all in use when I got to the gym, so I had to pass the time with the leg press machine while I waited for a squat rack to come free.
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    Gym Wed Sep 14 2011


    Clean & Press + Hyperextensions
    - lb x reps
    - 70 x 5
    - 80 x 5
    - 90 x 5
    - 105 x 5
    - 105 x 5
    - 10 hypers
    - 105 x 5
    - 10 hypers
    - 105 x 5
    - 10 hypers

    Dumbbell Rows
    - lb x reps (x2)
    - 90 x 5
    - 95 x 5
    - 100 x 5
    - 105 x 5
    - 110 x 5
    - 115 x 5
    - 120 x 5

    Notes: Good workout, PR on dumbbell rows, +5 lb on prev. max.
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    Wow those are some HEAVY DB rows!
    RecoverBro ELITE
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    Quote Originally Posted by mattrag View Post
    Wow those are some HEAVY DB rows!
    Hi mattrag,
    Thanks. I've been wondering where my current max is, think I'm about there.

    compudog
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    Gym Thu Sep 15 2011


    Cardio Day:

    20 min. Treadmill, 5.0 -5.5 mph. 0% incline. Cal = 250

    20 min. Elliptical Trainer, Cal = 270

    Total Cal = 520

    Notes: Bit lower output today, still a bit wasted from lifting earlier this week.
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    Gym Fri Sep 16 2011


    Pull-ups + Hyperextensions
    - exc. x reps (p.u. = pull-up, h.e. = hyperextension)
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - h.e. x 10
    - p.u. x 5
    - h.e. x 10
    - p.u. x 5
    - h.e. x 10
    - p.u. x 5

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 205 x 5
    - 205 x 5
    - 205 x 5
    - 225 x 3 <- PR + 10 lb


    Notes: Good workout, first time trying box squats, I like that a lot, both easier and harder than the full back version.
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    Run Sep 18 2011


    5K run, 35 min., 396 Cal.

    Notes: Ok run, went down to the beach, which was nice.
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    Gym Mon Sep 19 2011


    Bench Press + Hyper-extensions
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 215 x 5
    - 215 x 5
    - 10 hypers
    - 215 x 5
    - 10 hypers
    - 215 x 5
    - 10 hypers
    - 215 x 5

    Deadlift
    - lb x reps
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 205 x 5
    - 225 x 5
    - 245 x 5
    - 265 x 5 <- PR + 20 lb

    Notes: Good workout, PR on bench press + PR on deadlift. Good day.
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    Gym Tue Sep 20 2011


    Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 205 x 5
    - 205 x 5
    - 205 x 5
    - 205 x 5
    - 205 x 5

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

    Leg Extension
    - lb x reps
    - 120 x 10
    - 180 x 8
    - 200 x 6
    - 180 x 8
    - 120 x 10

    Notes: Good workout.
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    Gym Wed Sep 21 2011


    Clean & Press + Hyperextensions
    - lb x reps
    - 70 x 5
    - 80 x 5
    - 90 x 5
    - 105 x 5
    - 105 x 5
    - 10 hypers
    - 105 x 5
    - 10 hypers
    - 105 x 5
    - 10 hypers
    - 105 x 5

    Dumbbell Rows
    - lb x reps (x2)
    - 90 x 5
    - 95 x 5
    - 100 x 5
    - 105 x 5
    - 110 x 5
    - 110 x 5
    - 110 x 5

    Notes: Pretty good workout.
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    Gym Thu Sep 22 2011


    Cardio day:

    20 min. treadmill, 5.5-6.0 m.p.h., 0-2% incline, Cal = 290

    20 min. elliptical trainer, Cal = 290

    Total Cal = 580

    Notes: Ok workout.
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    Gym Fri Sep 23 2011


    Warmup
    - 10 min. stationary bike

    Pull-ups + Hyperextensions
    - exc. x reps (p.u. = pull-up, h.e. = hyperextension)
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - h.e. x 10
    - p.u. x 5
    - h.e. x 10
    - p.u. x 5
    - h.e. x 10
    - p.u. x 5

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 205 x 5
    - 205 x 5
    - 205 x 5
    - 205 x 5
    - 225 x 5

    Notes: Good workout. Really liking those box squats.
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    Scramble Sat Sep 24 2011


    Scramble + Summit Ridge Traverse of Grotto Peak in Canmore AB

    Total time = 7.5 hrs.

    Total Disatance = 5 mi.

    Total Elevation Gain = 1425m (4674')

    Total Cal = 5000 est.

    Notes: To call this a workout doesn't do it justice. It's really a whole day.
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    Gym Mon Sep 26 2011


    Warmup
    - 10 min. walking on treadmill.

    Bench Press + Hyperextensions
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 215 x 5
    - 215 x 4
    - 10 hypers
    - 215 x 5

    Deadlift
    - lb x reps
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 205 x 5
    - 225 x 5
    - 245 x 5
    - 275 x 5 <- PR + 10 lb.

    Notes: Tough workout, still recovering from my scramble on Saturday.
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    Gym Tue Sep 27 2011


    Warmup
    - 10 min. walking on treadmill

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 205 x 5
    - 205 x 5
    - 205 x 5
    - 205 x 5
    - 225 x 5

    Hacksquat Machine
    - lb x reps
    - 90 x 10
    - 180 x 10
    - 270 x 10
    - 270 x 10
    - 270 x 10
    - 180 x 10
    - 90 x 10

    Notes: Bit slow today, *still* recovering from scrambling on Saturday.
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    Gym Wed Sep 28 2011


    Warmup
    - 10 min. stationary bike

    Standing Military Press + Hyperextensions
    - lb x reps
    - 70 x 5
    - 80 x 5
    - 90 x 5
    - 110 x 5
    - 110 x 5
    - 10 hypers
    - 110 x 5
    - 10 hypers
    - 110 x 5
    - 10 hypers
    - 115 x 5 <- PR + 10 lb

    Dumbbell Rows
    - lb x reps (x2)
    - 100 x 5
    - 105 x 5
    - 110 x 5
    - 115 x 5
    - 120 x 5
    - 125 x 5 <- PR + 5 lb

    Notes: Pretty good workout.
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    Gym Thu Sep 29 2011


    Cardio Day

    20 min. treadmill, 5.5-6.5 m.p.h. Cal = 290

    20 min. elliptical trainer, Cal = 280

    Total Cal = 570

    Notes: Ok workout.
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    Gym Fri Sep 30 2011


    Warmup
    - 10 min. stationary bike

    Pull-ups + Hyperextensions
    - exc x reps (p.u. = pull-up, h.e. = hyperextension)
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - h.e. x 10
    - p.u. x 5
    - h.e. x 10
    - p.u. x 5
    - h.e. x 10
    - p.u. x 10

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 205 x 5
    - 225 x 5
    - 245 x 5 <- P.R. + 20 lb

    Notes: Pretty good workout.
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    Gym Mon Oct 03 2011


    Warmup
    - 10 min. walking on treadmill

    Benchpress + Hyperextensions
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 215 x 5
    - 215 x 5
    - 10 hypers
    - 215 x 5
    - 10 hypers
    - 215 x 4
    - 10 hypers
    - 215 x 4

    Deadlift
    - lb x reps
    - 135 x 5
    - 185 x 5
    - 225 x 5
    - 275 x 5
    - 295 x 5 <- PR + 20 lb

    Notes: Ok workout. Sucks that I didn't get all my sets on the bench, but nice to hit my target on the deadlift.
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    Gym Tue Oct 04 2011


    Warmup
    - 10 min. stationary bike

    Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 185 x 5
    - 205 x 5
    - 205 x 5
    - 205 x 5
    - 205 x 5
    - 225 x 5 <- PR + 10 lb.

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

    Leg Extension
    - lb x reps
    - 120 x 10
    - 180 x 8
    - 200 x 6
    - 180 x 8
    - 120 x 10

    Notes: Ok workout. Was feeling a bit beat up from deadlifts yesterday so my form may have been a bit off on the squats, oh well, I just hope no-one was watching real close...
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    Gym Wed Oct 05 2011


    Warmup
    - 10 min. jogging (5.5 m.p.h.) on treadmill.

    Olympic Press + Hyperextensions
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 95 x 5
    - 115 x 5
    - 115 x 5
    - 115 x 5
    - 10 hypers
    - 115 x 5
    - 10 hypers
    - 125 x 5
    - 10 hypers
    - 135 x 3 <- P.R. + 20 lb

    Dumbbell Rows
    - lb x reps (x2)
    - 100 x 5
    - 105 x 5
    - 110 x 5
    - 115 x 5
    - 120 x 5

    Notes: Ok workout.
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    Gym Thu Oct 06 2011


    Cardio Day

    - 20 min. treadmill, 5.5-6.5 m.p.h., 0-4% incline, Cal = 280

    - 20 min. elliptical trainer, Cal = 280

    Total Cal = 560

    Notes: Ok workout.
  37. Registered User
    compudog's Avatar
    Stats
    5'9"  200 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    957
    Rep Power
    49937

    Gym Fri Oct 07 2011


    Warmup
    - 10 min. walking on treadmill

    Pull-ups + Hyperextensions
    - exc. x reps (p.u. = pull-up, h.e. = hyperextensions)
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - p.u. x 5
    - h.e. x 10
    - p.u. x 5
    - h.e. x 10
    - p.u. x 5
    - h.e. x 10
    - p.u. x 10

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 205 x 5
    - 225 x 5
    - 245 x 5
    - 265 x 5 <- P.R. + 20 lb

    Notes: I squatted 265 lb! Really liking those box squats now.
  38. Registered User
    compudog's Avatar
    Stats
    5'9"  200 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    957
    Rep Power
    49937

    Gym Sun Oct 09 2011


    Warmup
    - 10 min. walking on treadmill.

    Bench Press
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 185 x 5
    - 215 x 5
    - 215 x 5
    - 215 x 5
    - 215 x 5
    - 215 x 5

    Deadlift
    - lb x reps
    - 135 x 5
    - 225 x 5
    - 275 x 5
    - 315 x 5 <- P.R. + 20 lb.

    Notes: Even shorter workout than usual today, was in a different town for Thanksgiving dinner, snuck away before desert & got in a quickie at the local community fitness center.
  39. Registered User
    compudog's Avatar
    Stats
    5'9"  200 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    957
    Rep Power
    49937

    Gym Tue Oct 11 2011


    Warmup
    - 10 min. jogging treadmill (5.0 m.p.h.)

    Box Squats
    - lb x reps
    - 45 x 5
    - 135 x 5
    - 155 x 5
    - 155 x 5
    - 185 x 5
    - 185 x 5
    - 205 x 5
    - 225 x 5
    - 225 x 5

    Notes: Another short workout, also a short box: used a different box today, slightly below parallel I think.
  40. Registered User
    compudog's Avatar
    Stats
    5'9"  200 lbs.
    Join Date
    Apr 2011
    Age
    47
    Posts
    957
    Rep Power
    49937

    Gym Wed Oct 12 2011


    Warmup
    - 10 min. stationary bike.

    Press + Hyperextensions
    - lb x reps
    - 45 x 5
    - 65 x 5
    - 85 x 5
    - 95 x 5
    - 10 hypers
    - 95 x 5
    - 10 hypers
    - 95 x 5
    - 10 hypers
    - 95 x 10

    Dumbbell Rows
    - lb x reps (x2)
    - 60 x 10
    - 70 x 10
    - 80 x 10
    - 70 x 10
    - 60 x 10


    Notes: Light/rehab workout, messed up shoulder. Pencilled in for a massage tomorrow, hopefully that will clear it up.
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