compudog's workout log

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.
 
All around balanced workout CD. Nice job!
 
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
 
Killer squat weight! Yes!!
 
compudog said:
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
Click to expand...

Thanks Kenpo. I've been working on getting that weight *without* a box, hopefully one of these days!
 
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

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Great view to make the hiking leg workout worth the soreness! Beautiful country!
 
kenpoengineer said:
Great view to make the hiking leg workout worth the soreness! Beautiful country!
Click to expand...

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.
 
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
 
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.
 
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.
 
Awesome workout! Those OHPs are beast mode!
 
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.
 
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.
 
Gym Wed Sep 09 2015

Bench Press Workout

Bench Press + Chinups (superset)
- bench press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 225 x 6
- 245 x 5

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

Dumbbell Preacher Curl + Dumbbell Rows (superset)
- dumbbell preacher curl
- lb x reps
- 25 x 15,15,15

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

Notes: Ok workout. Shoulder started getting weird @ 245, so that's not fun, but it wasn't super bad. In other news, the scrambling season in the Canadian Rockies has had an early end, thanks to El Nino. There's snow everywhere, from Kananaskis to Jasper. Might try to get some sport climbing in if it warms up, but the alpine season is pretty much done, which is ok. I think I went a little too hard this summer. 6 ascents in 3 months plus PL workouts 5 days a week may have been overdoing it. I think in the future I'm going to have to be a little more focused. Either that, or save up for physio bills...
 
Glad to see you back! I was wondering where you went. Snow is going to be intense due to El Niño.
 
Gym Thu Sep 10 2015

Squat Workout

Front Squats
- lb x reps
- 45 x 5
- 65 x 5
- 95 x 5
- 135 x 5

Back Squats
- lb x reps
- 135 x 5
- 185 x 5
- add box
- 225 x 5
- 275 x 5

Leg Press + Leg Ext. + Planks (superset)
- leg press
- lb x reps
- 400 x 10,10,10

- leg extension
- lb x reps
- 180 x 10,10,10

- planks
- x dur.
- x 30s,30s,45s

Notes: Ok workout.
 
Gym Tue Sep 15 2015

Squat Workout

Front Squats
- lb x reps
- 45 x 5
- 65 x 5
- 95 x 5
- 135 x 5

Back Squats
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5

Notes: Good workout. Did all reps nice & deliberate, A2G each rep, plus stretches in between sets.
 
Gym Wed Sep 16 2015

Overhead Press Workout

Overhead Press + Seated Cable Row (superset)
- overhead press
- 45 x 5
- 65 x 5
- 95 x 5
- 135 x 5
- 155 x 5
- 175 x 2

- seated cable row
- lb x reps
- 230 x 10,10,10

Preacher Curls + Planks (superset)
- preacher curls
- lb x reps
- 45 x 15
- 45 x 15
- 55 x 15

- planks
- x dur.
- x 30s,30s,45s

Notes: Ok workout. Started out doing bench but no way, shoulder still messed up from last time.
 
Bench Press Workout

Dumbbell Bench Press + HS High Row (superset)
- dumbbell bench
- lb x reps
- 50 x 10,10,10,10,10

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

Front Delt Raise + Dumbbell Preacher Curl + Planks + Yoga (child pose)
- front delt raise
- lb x reps
- 15 x 10,10,10

- dumbbell preacher curl
- lb x reps
- 30 x 10,10,10

- planks
- x dur.
- x 45s,45s,60s

- yoga (child pose)
- x 3

Notes: Due to an injury I'm currently limited in both the number of exercises I can perform and the amount of weight I can safely lift. Nevertheless, there's work to be done, that weight won't lift itself.
 
For being injured that still is a great session. Heal fast CD!
 
Gym Fri Oct 09 2015

Bench Press Workout

Dumbbell Bench Press + Chest Supported Row (superset)
- dumbbell bench
- lb x reps
- 50 x 10,10,10,10,10

- chest supported rows
- lb x reps
- 90 x 10,10,10,10,10

Dumbbell Preacher Curls + Side Laterals + Planks + Yoga (child's pose)
- dumbbell preacher curls
- lb x reps
- 30 x 10,10,10

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

- planks
- x dur.
- x 45s,45s,70s

- yoga (child's pose)
- x 3

Notes: So... my third bench press workout this week. :) These exercises are pretty much all I can do at the moment, so it's repeat, rinse, repeat....
 
Gym Tue Oct 13 2015

Bench Press Workout

Dumbbell Bench Press + HS High Row (superset)
- dumbbell bench
- lb x reps
- 50 x 10,10,10,10,10

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

Dumbbell Preacher Curl + Side Laterals + Planks + Yoga (child's pose)
- dumbbell preacher curl
- lb x reps
- 30 x 10,10,10

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

- planks
- x dur.
- x 45s, 45s, 50s. 90s.n

- yoga (child's pose)
- x 3

Notes: Ok workout. Getting a bit boring, did rep & a half on my last set of bench just to change it up a bit.
 
Gym Thu Oct 15 2015

Bench Press Workout (+squats)

Goblet Squats + Dumbbell Bench Press + Chest Supported Rows (superset)
- goblet squats
- lb x reps
- 55 x 10,10,10,10,10

- dumbbell bench
- lb x reps
- 50 x 10,10,10,10,20

- chest supported rows
- lb x reps
- 115 x 10,10,10,10,10

Dumbbell Preacher Curls + Side Laterals + Planks + Yoga (child's pose)
- dumbbell preacher curls
- lb x reps
- 30 x 10,10,10

- side laterals
- lb x reps
- 20 x 10
- 17.5 x 10,10

- planks
- x dur.
- x 45s,45s,75s


Notes: Good workout. Got cleared to start squatting again today, also to start increasing my weights.
 
Gym Tue Oct 20 2015

Bench Press Workout

Dumbbell Bench Press + HS High Row (superset)
- dumbbell bench
- lb x reps
- 50 x 10,10,10,10,10

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

Dumbbell Preacher Curls + Planks + Yoga (child's pose)
- dumbbell preacher curls
- lb x reps
- 30 x 10,10,10

- planks
- x dur.
- x 50s,50s,75s

- yoga (child's pose)
- x 3

Notes: Light workout, just getting over a cold. No squats today, climbed a mountain on Saturday and my hips are bothering me a bit from that.

Here is a pic from Saturday, my sister Jen and her dog Barley at the summit, Mt. Baldy, Kananaskis Ab, South peak.

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Cold and flu season, yuck! Your volume was still admirable. That is an awesomely picture! Absolutely beautiful! "God sure makes some beautiful worlds"-Forbidden Planet
 
kenpoengineer said:
Cold and flu season, yuck! Your volume was still admirable. That is an awesomely picture! Absolutely beautiful! "God sure makes some beautiful worlds"-Forbidden Planet
Click to expand...

Hey Kenpo. Thanks man, yes it was an outstanding day, esp. for this time of year. Extremely lucky that way. Take it easy dude, stay healthy! Colds suck.
 
Gym Wed Oct 21 2015

Bench Press Workout

Dumbbell Bench Press + HS High Row (superset)
- dumbbell bench
- lb x reps
- 50 x 10,10,10,10

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

Front Squat + Dumbbell Preacher Curl + Side Laterals + Planks + Yoga (child's pose)
- front squat
- lb x reps
- 95 x 5,5,5

- dumbbell preacher curl
- lb x reps
- 30 x 10,10,10

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

- planks
- x dur.
- x 50s,50s,90s

- yoga (child's pose)
- x 3

Notes: Ok workout. My physiotherapist wanted me to start squats again this week so I added some in,
 
Gym Thu Oct 22 2015

Press Workout

Landmine Press + Chest Support Row (superset)
- landmine press
- lb x reps
- 90 x 10,10,10,10,10

- chest supported row
- lb x reps
- 90 x 10,10,10,10,10

Dumbbell Preacher Curls + Side Laterals + Planks + Yoga (child's pose)
- dumbbell preacher curls
- lb x reps
- 30 x 10,10,10

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

- planks
- x dur
- x 50s,50s,70s

- yoga (child's pose)
- x 3

Notes: Ok workout.
 
Liking the landmine presses myself. Is that being lifted with two hands?
 
kenpoengineer said:
Liking the landmine presses myself. Is that being lifted with two hands?
Click to expand...

Hey Kenpo. I like landmines a lot too. I do them with 1 hand, and I do them kneeling. My partner does them kneeling as well, but with 2 hands. I like the ROM better doing it 1 handed though, plus I'm working on my left arm strength specifically.
 
Gym Mon Oct 26 2015

Bench Press Workout + Squats

Dumbbell Bench Press + Squats + HS High Row (superset)
- dumbbell bench
- lb x reps
- 50 x 10,10,10,10,10

- squats
- lb x reps
- 135 x 5,5,5
- 185 x 5
- 225 x 5

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

Dumbbell Preacher Curl + Side Laterals + Planks + Yoga (child's pose)
- dumbbell preacher curl
- lb x reps
- 30 x 10,10,10

- side laterals
- lb x reps
- 15 x 10
- 17.5 x 10,10

- planks
- x dur.
- x 50s,50s,90s

- yoga (child's pose)
- x 3

Notes: Good workout. Physio said to increase the weights and start squats again. So it was said, so it shall be.
 
compudog said:
Hey Kenpo. I like landmines a lot too. I do them with 1 hand, and I do them kneeling. My partner does them kneeling as well, but with 2 hands. I like the ROM better doing it 1 handed though, plus I'm working on my left arm strength specifically.
Click to expand...

Holy smokes! 90 lb ONE ARM Landmines from the kneeing position is STRONG! My 100 lb is from the standing and it kicks my butt!
 
kenpoengineer said:
Holy smokes! 90 lb ONE ARM Landmines from the kneeing position is STRONG! My 100 lb is from the standing and it kicks my butt!
Click to expand...

Hey Kenpo, something doesn't seem right here... I'm counting 1 plate plus the bar, = 90 lb. Not that heavy? I'm used to doing more, but I'm on a low-iron diet right now. :)
 
Gym Wed Oct 28 2015

Bench Press Workout + Squats

Dumbbell Bench Press + Squats + Chest Supported Rows (superset)
- dumbbell bench
- lb x reps
- 55 x 10,10,10,10,10

- squats
- lb x reps
- 135 x 5
- 155 x 5
- 175 x 5
- 185 x 5
- 225 x 5

- chest supported row
- lb x reps
- 90 x 10
- 115 x 10,10,10,10

Planks + Yoga (child's pose)
- planks
- x dur.
- x 50s,50s,90s

- yoga (child's pose)
- x 3

Notes: Ok workout. Not sure how well my back is doing with the squats but oh well, don't want to take forever, people recover from car crashes in less time...
 
compudog said:
Hey Kenpo, something doesn't seem right here... I'm counting 1 plate plus the bar, = 90 lb. Not that heavy? I'm used to doing more, but I'm on a low-iron diet right now. :)
Click to expand...

Oh, lol! I count just the plates! You are still a beast using one arm and kneeing!
 
Gym Thu Oct 29 2015

Cardio
- 30 min. bike.

Notes: I had decided not to blog my cardio workouts, but the Universe has given me several prompts recently re: journalling, so I decided to start recording them. This journal was originally intended to be a log of *all* my fitness activities, not just weightlifting, so I'm going to start doing it that way.
 
Gym Fri Oct 30 2015

Deadlift Workout

Romanian Deadlifts
- lb x reps
- 135 x 5,5,5

Deadlifts
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- sumo
- add belt
- 315 x 5
- 335 x 1
- 365 x 1,1,1

Notes: Good workout. First deadlift in 3 months, glad I didn't go for more!
 
Awesome Deadlifts for not doing them in 3 months! Nice job!
 
kenpoengineer said:
Awesome Deadlifts for not doing them in 3 months! Nice job!
Click to expand...

Thanks Kenpo. Probably would have been better off with less weight, but I was feeling kind of rebellious of my iron restricted diet though so I went for it anyway. Amazing how that lesson never really gets learned isn't it. Oh well. :)
 
Gym Mon Nov 02 2015

Cardio Workout
- bike 30 min.

Planks + Yoga (child's pose)
- planks
- x dur.
- x 50s,50s,90s

- yoga (child's pose)
- x 3

Notes: Bit rough today. That time changes gets you, both coming and going!!
 
Gym Tue Nov 03 2015

Condensed Workout

Dumbbell Bench Press + Dumbbell Row + Squat (superset)
- dumbbell bench press
- lb x reps
- 45 x 10
- 50 x 10
- 55 x 10
- 60 x 10
- 65 x 10

- dumbbell row
- lb x reps
- 55 x 10
- 60 x 10
- 65 x 10
- 70 x 10
- 75 x 10

- squat
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5


Notes: Quick workout today, around 20 minutes. I normally work out on my lunch hour, but today at lunch I had to go for a massage instead. I had a tight spot in my left hamstring and didn't want to squat without doing something about it first. So I had to squeeze in a workout after work. Bit of a time crunch but that's ok, it's kind of fun to race through a workout once in a while.
 
Gym Wed Nov 04 2015

Cardio Workout
- bike, 30 min.

Planks + Yoga (child's pose)
- planks
- x dur.
- x 50s,50s,90s

- yoga (child's pose)
- x 3

Notes: Ok workout. Got up to 180+ watts on the bike for the last 10 minutes, which is a PR of sorts.
 
Gym Thu Nov 05 2015

Compressed Workout

Dumbbell Bench Press + Dumbbell Rows + Squats (superset)
- dumbbell bench
- lb x reps
- 50 x 10
- 55 x 10
- 60 x 10
- 65 x 10
- 70 x 10

- dumbbell rows
- lb x reps
- 60 x 10
- 65 x 10
- 70 x 10
- 75 x 10
- 80 x 10

- squats
- lb x reps
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 245 x 5

Notes: Short workout, but that's ok. Gradually getting back to heavier lifting, which is awesome. Starting to feel like a threat again.
 
The "Threat" is real man! Nice job!
 
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