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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    Looking good so far
    Applied Nutriceuticals Representative
    www.appliednutriceuticals.com

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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
    RecoverBro ELITE
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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.
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    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.
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    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.
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    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.
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    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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