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compudog's workout log

Gym Wed Apr 27 2016

Shoulder Workout

Overhead Press + Landmine Rows (superset)
- overhead press
- lb x reps
- 45 x 10
- 65 x 10
- 95 x 10
- 115 x 10
- 135 x 10
- 155 x 2
- 135 x 7
- 115 x 10
- 95 x 10

- landmine rows
- lb x reps
- 90 x 10
- 115 x 10
- 140 x 10
- 165 x 10
- 190 x 10
- 215 x 7
- 190 x 10
- 165 x 10
- 140 x 10

Side Laterals
- 15 x 10,10,10

Yoga
- seated cat cow, camel pose, seated stretch & twist, cow face
- balance work (including warrior 3 & tree pose)

Notes: Changing my workout routines up a bit. Heavy deads and squats are off the menu for the time being, so I'm going to start chasing a pump instead, see if I can add some size that way. Also decided to switch my yoga up. Since I'm not doing heavy deads and squats I don't have to be focused as much on rehab for that in my yoga routines, so I'm going to just start practicing what I'm learning in my classes instead. My goal initially with yoga was to become a better lifter, but now that's changed. Now I just want to be a better yogi.
 
Gym Fri Apr 29 2016

Friday Workout

Romanan Deadlift
- lb x reps
- 135 x 10
- 185 x 10
- 225 x 10
- 185 x 10
- 135 x 10

Lat Pulldown + Hack Squat Machine (superset)
- lat pulldown
- lb x reps
- 90 x 10
- 100 x 10
- 110 x 10
- 120 x 10
- 130 x 10

- hack squat machine
- lb x reps
- 90 x 10
- 140 x 10
- 160 x 10,10,10

Yoga
- plank -> down dog -> warrior 1 -> warrior 2 -> exalted -> side angle -> triangle pose -> child's pose x 2
- balance work


Notes: Ok workout. Beat up the lower back a bit, but not the glutes, so that's OK. Hence the lower body vinyasa. 5 breaths in each pose, 15 in child's pose.
 
Gym Mon May 02 2016

Bench Press Workout

Bench Press + Barbell Rows (superset)
- bench press
- lb x reps
- 45 x 10
- 95 x 10
- 115 x 10
- 135 x 10
- 155 x 10
- 185 x 10

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

Dumbbell Bench Press + Dumbbell Lunges (superset)
- dumbbell bench
- lb x reps
- 70 x 10,10,10

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

Yoga
- plank -> down dog -> warrior 1 -> warrior 2 -> exalted -> side angle -> triangle pose -> child's pose x 2
- balance work

Notes: OK workout. Shoulder feels fine. No squats at all for now. Was out hiking with my sister yesterday. Here is a pic of the foothills north of Nordegg, taken from the summit of Coliseum peak. Note the clearcuts.

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Gym Tue May 03 2016

Cardio Workout
- treadmill 30 min.

Yoga
- plank -> down dog -> warrior 1 -> warrior 2 -> exalted -> side angle -> triangle pose -> wide leg forward fold (+variations) -> child's pose x 2
- balance work - standing one knee to chest, tree pose.

Notes: Ok workout. Been doing yoga for 6 months as of today. Had my first lesson Nov. 02 last year.
 
Kicking up the volume! Nice! I see money rules everywhere with those clear cuts!
 
kenpoengineer said:
Kicking up the volume! Nice! I see money rules everywhere with those clear cuts!
Click to expand...

Hey Kenpo. Yup, I am abandoning my slacker PL ways. I'm back in physio at the moment and my therapist said, 'definitely no heavy squats or deadlifts', and she means, not ever. This is my third time in physio in the last year so I have to admit, I see the wisdom of that. And yes, I was bummed when I noticed the clearcuts. I've been up there before but never really looked around, it's like that in basically all directions. :(
 
Gym Wed Mar 05 2016

Shoulder Workout

Overhead Press + HS Low Row (superset)
- overhead press
- lb x reps
- 45 x 12
- 65 x 12
- 85 x 12
- 95 x 12
- 115 x 12
- 135 x 7
- 115 x 12
- 95 x 12

- hs low row
- lb x reps
- 100 x 12
- 150 x 12
- 190 x 12
- 210 x 12
- 230 x 12
- 250 x 12
- 230 x 12
- 210 x 12

Yoga
- plank -> down dog -> warrior 1 -> warrior 2 -> exalted -> side angle -> triangle pose -> child's pose x 2
- standing 1 knee to chest, tree pose
 
Gym Mon May 09 2016

Bench Press Workout

Bench Press + Barbell Rows (superset)
- bench press
- lb x reps
- 45 x 10
- 95 x 10
- 115 x 10
- 135 x 10
- 155 x 10
- 195 x 10

- barbell rows
- lb x reps
- 95 x 10
- 115 x 10
- 135 x 10
- 155 x 10
- 175 x 10
- 185 x 10

Dumbbell Bench Press
- lb x reps
- 70 x 10
- 80 x 10
- 100 x 3
- 90 x 4

Yoga
- plank -> down dog -> warrior 1 -> warrior 2 -> exalted -> side angle -> triangle pose -> child's pose x 2
- standing knee to chest, tree pose x 2

Notes: OK workout. One of my pals was asking me about heavier dumbbell presses, so I tried the 100's, not the best plan as I was already pretty gassed. So I tried the 90's but no, still gassed.
 
Push - Pull - Beast DB Presses! Nice!
 
Gym Fri May 13 2016

Deadlift Workout

Deadlifts
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 3
- 315 x 3
- 365 x 3
- 405 x 3

Yoga
- hero pose -> plank -> down dog -> warrior 1 -> warrior 3 -> warrior 2 -> exalted -> side angle -> triangle pose -> wide leg forward fold -> child's pose x 2
- tree pose x 2

Notes: OK workout. Did child's pose between sets for everything after 275. My physio gave me some form tips (cues) for deadlifts and they were uncomfortable and weird in the office but when I tried it in the gym they actually worked out pretty well. The interesting thing about that is, her cues are coming from a safety perspective, not a performance perspective. But, safety here means preforming the movement correctly; so the body is in all the optimum relative positions to safely bear a load, not performing the movement incorrectly but with reduced load. I probably went a bit too heavy here; i had intended to stop at 365 and probably should have but as they say the road to hell is paved with good intentions. Working on my yoga flow; timing the movements with the breath and staying in each pose for 3-10 breaths.
 
Cues worked! 405 for 3! Nice job with lifting and keeping the back safe!
 
Gym Mon May 16 2016

Bench Press Workout

Bench Press + HS High Row (superset)
- bench press
- lb x reps
- 45 x 5
- 95 x 10
- 115 x 10
- 135 x 10
- 155 x 10
- 185 x 10
- 205 x 9

- hs high row
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 10
- 250 x 10,10,10

Dumbbell Bench Press
- lb x reps
- 70 x 10,6.6

Yoga
- hero's pose -> plank -> down dog -> warrior 1 -> side bend -> warrior 3 -> warrior 2 -> exalted -> side angle -> triangle pose -> wide leg forward fold -> child's pose x 2
- tree pose x 2

Notes: OK workout.
 
Gym Wed May 18 2016

Shoulder Workout

HS Shoulder Press + Cable Row (superset)
- hs shoulder press
- lb x reps
- 60 x 10
- 100 x 10
- 150 x 10
- 170 x 10
- 190 x 10
- 200 x 10,10

- cable row
- lb x reps
- 160 x 10
- 170 x 10
- 180 x 10
- 190 x 10
- 200 x 10
- 210 x 10,10

Squats
- lb x reps
- 45 x 5
- 115 x 5
- 135 x 5

Yoga
- hero's pose -> plank -> down dog -> warrior 1 -> side bend -> warrior 3 -> warrior 2 -> exalted -> side angle -> triangle pose -> wide leg forward fold -> child's pose x 2
- tree pose

Notes: Pretty good workout. My physiotherapist told me to start adding squats in again, hence the not too crazy set of squats.
 
Awesome workout! Jealous of your OHP numbers! Nice job!
 
Gym Fri May 20 2016

Friday Workout

Box Squats (sumo stance)
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 275 x 5
- 225 x 5
* child's pose between sets after 225

Yoga
- hero's pose -> plank -> down dog -> warrior 1 -> side bend -> warrior 3 -> warrior 2 -> exalted -> side angle -> triangle pose -> wide leg forward fold x 2
- tree pose

Notes: Ok workout. Started doing deadlifts but my hips were not liking it, so instead of hammering them the same old way I changed it up to hit them from a different angle.
 
Gym Mon May 23 2016

Bench Press Workout

Bench Press + HS High Row (superset)
- bench press
- lb x reps
- 45 x 10
- 95 x 10
- 115 x 10
- 135 x 10
- 155 x 10
- 185 x 10
- 205 x 10

- hs high row
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 10
- 250 x 10,10,10

Dumbbell Bench Press
- lb x reps
- 70 x 10,6,8

Notes: OK workout. Bit better than last week. The 1 RM calculator says my max bench is at 275, which I figure is probably about right, although I won't try anything that heavy for several weeks at least. I think if I can get my max back over 300 I will compete again.
 
Gym Wed May 25 2016

Squat Workout

High Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5,5,5
- 275 x 5
- 225 x 5

Yoga
- hero pose -> gate latch pose -> plank -> down dog -> warrior 1 -> side bend -> warrior 3 -> warrior 2 -> exalted -> side angle -> triangle pose -> wide leg forward fold -> child's pose x 2
- tree pose


Notes: OK workout. Was supposed to be a shoulder day but my shoulder was feeling spooky, so no shoulder work this week. I started to do squats instead but ran into knee pain so I switched to a high box. I decided to do multiple sets @315 and I was glad I did; my form wasn't as good as I thought. At first I was getting too tight. With a submaximal load that throws you off and you can strain yourself, which I almost did. By the third set though I got the proper degree of tightness tuned in pretty good.
 
Gym Fri May 27 2016

Deadlift Workout

Deadlifts
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 3

Yoga
- seated cat cow -> plank -> down dog -> warrior 1 -> side bend -> warrior 3 -> warrior 2 -> exalted -> side angle -> triangle pose -> wide leg forward fold -> child's pose x 2
- tree pose

Notes: OK workout. Easy day. Didn't do yoga between deadlift sets because my lifting partner was in the rack next to me, also doing deadlifts.
 
Gym Mon May 30 2016

Bench Press Workout

Bench Press + HS High Row (superset)
- bench press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 245 x 5

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

Yoga
- hero pose -> plank -> down dog -> warrior 1 -> side bend -> warrior 3 -> warrior 2 -> exalted -> side angle -> triangle pose -> wide leg forward fold -> child's pose x 2
- tree pose

Notes: OK workout. Shoulder is a bit spooky but no outright pain. Just the same, I'm thinking about switching back to dumbbells for a couple weeks if it doesn't unspook. On the bright side, the 1RM calculator still says my max is 275, but I think it might be a bit better, felt like I still had a rep or two in me when I was done.
 
Gym Wed Jun 01 2016

Overhead Press Workout

Overhead Press + Dumbbell Rows (superset)
- overhead press
- lb x reps
- 45 x 10
- 65 x 10
- 85 x 10
- 105 x 10
- 125 x 10
- 145 x 6

- dumbbell rows
- lb x reps
- 40 x 10
- 45 x 10
- 50 x 10
- 55 x 10
- 60 x 10
- 65 x 10

Yoga
- seated cat cow -> plank -> down dog -> warrior 1 -> side bend -> warrior 3 -> warrior 2 -> reverse warrior -> side angle -> triangle pose -> wide leg forward fold -> child's pose x 2
- cat in a tree pose -> funky new balance pose from my last class x 2
 
Gym Fri Jun 03 2016

Deadlift Workout

Deadlifts
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 3
- 365 x 2
- 405 x 1
- 455 x 1

Notes: OK workout. Did child's pose between sets after 275. No time for yoga practice after.
 
Gym Mon Jun 06 2016

Bench Press Workout

Bench Press + HS High Row (superset)
- bench press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 8

- hs high row
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 10
- 250 x 10

Dumbbell Bench Press + Dumbbell Curls (superset)
- dumbbell bench press
- lb x reps
- 70 x 10,10,10

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

Yoga
- hero's pose -> plank -> down dog -> warrior 1 -> side bend -> warrior 3 -> warrior 2 -> reverse warrior -> side angle -> triangle pose -> wide leg forward fold -> child's pose x 2
- cat in a tree pose, funky quad stretch balance pose x 2

Notes: OK workout. Shoulder feels all right. Was out hiking with my sister and her dog yesterday, here is a pic of them on top of Ha Ling Peak.

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Gym Tue Jun 07 2016

Cardio Workout
- treadmill 30 min.

Yoga
- mountain pose -> powerful pose -> squat -> warrior 1 -> side bend -> warrior 3 -> warrior 2 -> reverse warrior -> side angle -> triangle pose -> wide leg forward fold -> seated cat cow -> child's pose x 2
- cat in a tree pose, single leg quad stretch thing pose x 2

Notes: OK workout.
 
Gym Wed Jun 08 2016

Wednesday Workout

High Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 2
- 385 x 2

Overhead Press
- lb x reps
- 45 x 20
- 65 x 15
- 95 x 10,10,6

Yoga
- mountain pose -> powerful pose -> warrior 1 -> side bend -> warrior 3 -> warrior 2 -> reverse warrior -> side angle -> triangle pose -> wide leg forward fold -> child's pose x 2
- cat in a tree pose x 2

Notes: OK workout.
 
Gym Mon Jun 13 2016

Bench Press Workout

Bench Press + HS High Row (superset)
- bench press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 3
- 245 x 2
- 275 x 2

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

Yoga
- mountain pose -> powerful pose -> squat -> plank -> sphinx pose -> down dog -> warrior 1 -> side bend -> warrior 3 -> warrior 2 -> reverse warrior -> side angle -> triangle pose -> wide leg forward fold -> child's pose x 2
- cat in tree pose -> 1 leg quad stretch pose x 2

Notes: Good workout. I think I could get 300 lb on a competition day. We'll see what the winter brings.. Jan/Feb can get pretty boring..
 
Gym Tue Jun 14 2016

Leg Workout

Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 490 x 10
- 580 x 10
- 670 x 10
- 580 x 10
- 490 x 10
- 400 x 10

Squats
- lb x reps
- 135 x 10,10,10

Donkey Calf Raise
- lb x reps
- 60 x 10
- 75 x 10
- 90 x 10
- 75 x 10
- 60 x 10

Notes: OK workout.
 
Gym Thu Jun 16 2016

Overhead Press Workout

Overhead Press + Barbell Rows (superset)
- overhead press
- lb x reps
- 45 x 10
- 65 x 10
- 85 x 10
- 95 x 10
- 115 x 10
- 135 x 8

- barbell rows
- lb x reps
- 95 x 10
- 115 x 10
- 135 x 10
- 155 x 10
- 175 x 10,10

Yoga
- mountain pose -> powerful pose -> squat -> hero pose -> plank -> down dog -> warrior 1 -> side bend -> warrior 3 -> warrior 2 -> reverse warrior -> side angle pose -> triangle pose -> wide leg forward fold -> child's pose x 2
- standing knee to chest, cat in a tree pose x 2

Notes: OK workout.
 
Gym Mon Jun 20 2016

Bench Press Workout

Dumbbell Bench Press + HS High Row (superset)
- dumbbell bench
- lb x reps
- 45 x 10
- 55 x 10
- 65 x 10
- 75 x 10
- 85 x 10

- hs high row
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 10
- 250 x 10

Yoga
- mountain pose -> powerful pose -> hero pose -> plank -> down dog -> warrior 1 -> side bend -> warrior 3 -> warrior 2 -> reverse warrior -> side angle -> triangle pose -> wide leg forward fold -> child's pose x 2
- standing knee to chest -> cat in a tree pose x 2

Notes: Short workout, brought the wrong gear, had to go home and swap it. Fortunately, I only live a couple blocks from the gym.
 
Gym Thu Jun 30 2016

Bench Press Workout

Dumbbell Bench Press + HS High Row (superset)
- dumbbell bench
- lb x reps
- 40 x 20
- 45 x 20
- 50 x 20,20,20

- hs high row
- lb x reps
- 90 x 20
- 140 x 20
- 180 x 20,20,20

Yoga
- mountain pose -> powerful pose -> squat -> hero's pose -> plank -> down dog -> warrior 1 -> side bend -> warrior 3 -> warrior 2 -> reverse warrior -> side angle -> triangle pose -> wide leg forward fold -> child's pose x 2
- standing knee to chest, standing quad stretch, tree pose x 2

Notes: Challenging workout. Sets of 20 generate quite the burn.
 
Gym Thu Jul 07 2016

Bench Press Workout

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

Bench Press + HS High Row (superset)
- bench press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 3
- 260 x 2

- hs high row
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 10
- 250 x 10

Yoga
- plank -> down dog -> warrior 1 -> side bend -> warrior 3 -> warrior 2 -> reverse warrior -> side angle -> triangle pose -> wide leg forward fold -> ardha malasana -> hero pose -> child's pose x 2
- standing knee to chest, tree pose x 2

Notes: OK workout.
 
Gym Jul 11 2016

Bench Press Workout

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

Bench Press + HS High Row (superset)
- bench press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 3
- 275 x 1,1

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

Yoga
- mountain pose -> crescent moon pose -> powerful pose -> squat -> hero's pose -> plank -> down dog -> warrior 1 -> warrior 3 -> warrior 2 -> reverse warrior -> side angle pose -> triangle pose -> wide leg forward fold -> ardha malasana -> child's pose x 2
- standing knee to chest, tree pose x 2

Notes: Pretty good workout. The @275 felt heavy, but beyond that I wasn't super mindful for that lift. Did a micro pause on both reps.
 
Gym Thu Jul 14 2016

Bench Press Workout #2

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

- Bench Press + HS High Row
- bench press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5,5

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

Yoga
- half lord of fishes -> cat cow -> hero pose -> plank -> down dog -> warrior 1 -> warrior 3 -> warrior 2 -> reverse warrior -> extended side angle -> triangle pose -> wide leg forward fold -> child's pose x 2
- standing knee to chest, tree pose x 2

Notes: OK workout. Switching back to dumbbell press next week. Still in physio so no serious squats, & no deadlifting at all.
 
Gym Mon Jul 18 2016

Monday Workout

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

Dumbbell Bench Press + HS High Row (superset)
- dumbbell bench
- lb x reps
- 50 x 10
- 55 x 10
- 60 x 10
- 65 x 10
- 75 x 10

- hs high row
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 10
- 250 x 10

Yoga
- mountain pose -> crescent moon pose -> powerful pose -> squat -> hero's pose -> plank -> warrior 1 -> warrior 3 -> warrior 2 -> reverse warrior -> side angle -> triangle pose -> wide leg forward fold -> ardha malasana -> child's pose x 2
- standing quad stretch, tree pose x 2

Notes: OK workout.
 
Gym Fri Jul 22 2016

Bench Press Workout

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 145 x 5
- 195 x 5

Dumbbell Bench Press + HS Low Row (superset)
- dumbbell bench press
- lb x reps
- 60 x 10
- 65 x 10
- 70 x 10
- 75 x 10
- 80 x 10

- hs low row
- lb x reps
- 100 x 10
- 150 x 10
- 190 x 10
- 240 x 10
- 260 x 10

Notes: That was it. Short workout, had to duck in after work. Missed Wed, Thu, and Fri lunch house due to appointments. Also, I modified my squat technique slightly, on advice from my physiotherapist. She stressed the importance of maintaining a neutral spine vs. squat depth, so all my squat reps were probably a little higher than comptetion standards, but, I'm not competing when I'm doing my workouts in the gym, I'm just trying to stay healthy.
 
Gym Mon Jul 25 2016

Bench Press Workout

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

Dumbbell Bench Press + Seated Cable Row (superset)
- dumbbell bench
- lb x reps
- 50 x 10
- 60 x 10
- 70 x 10
- 80 x 15

- seated cable row
- lb x reps
- 150 x 10
- 180 x 10
- 190 x 10
- 200 x 15

Yoga (vinyasa I guess, sort of)
- tadasana -> crescent moon pose -> powerful pose -> squat -> hero pose -> plank -> down dog -> warrior 1 -> warrior 3 -> warrior 2 -> side angle -> triangle pose -> wide leg forward fold -> child's pose x 2
- tree pose. standing knee to chest x 2

Notes: Good workout. Spent a bunch of time visiting, so I had to double up the last set, didn't have time for another. Haven't done yoga since last Tuesday, it felt pretty good.
 
Gym Wed Jul 27 2016

Wednesday Workout

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5,5

Dumbbell Bench Press + Seated Cable Row (superset)
- dumbbell bench
- lb x reps
- 50 x 10
- 60 x 10
- 70 x 10
- 80 x 10
- 90 x 10

- cable row
- lb x reps
- 150 x 10
- 180 x 10
- 200 x 10
- 220 x 10

Yoga
- mountain pose -> crescent moon -> powerful pose -> squat -> hero pose -> plank -> down dog -> warrior 1 -> warrior 3 -> warrior 2 -> reverse warrior -> side angle -> triangle pose -> wide leg forward fold -> child's pose x 2
- tree pose, standing quad stretch x 2

Notes: OK workout.
 
Rockin' those weights CD!
 
Gym Mon Aug 02 2016

Overhead Press Workout

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 145 x 5

Overhead Press + HS High Row (superset)
- overhead press
- lb x reps
- 45 x 10
- 65 x 10
- 86 x 10
- 105 x 10
- 125 x 10

- hs high row
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 10
- 250 x 10

Yoga
- tadasana -> crescent moon -> chair pose -> squat -> hero pose -> plank -> warrior 1 -> warrior 3 -> warrior 2 -> side angle/triangle pose vinyasa x 5 -> wide leg forward fold -> ardha malasana -> child's pose x 2
- tree pose, standing quad stretch x 2

Notes: OK workout. Haven't done OHP for a while. Was out hiking with my sister on the weekend, we went up Mt. Fairview at Lake Louise Ab. By some incomprehensible accident, I managed to forget my hiking boots at home. Inconceivable! But, it happened. So, rather than turn around, I elected to do the hike in my barefoot shoes, which was what I was wearing when I left the house. Here is a picture of me doing a tree pose on the summit. 60' drop off behind me, in case anyone is wondering.

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Good workout. Awesome picture of you!
 
Gym Fri Aug 05 2016

Bench Press Workout

Bench Press + HS High Row
- bench press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 3
- 245 x 1
- 265 x 1
- 285 x 1

- hs high row
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 10
- 250 x 10
- 270 x 10

Yoga
- various, can't remember everything I did, mostly hip stuff, runner's lunge, pigeon pose, etc, plus tree pose, 20 min.

Notes: Pretty good workout. I think 285 is a record for me on the bench for this year. When you're past 40 your strength goes down every year so I think it kind it makes sense to keep track of PRs for the year. My best ever bench press is just 305 and that was 3 years ago in a competition, so I'm still in the ballpark. After next Jan I'll be in a different age category, so I'll "level up" automatically. The provincial record for men past 50 in my weight category is 275 lb, so I would say that record is within reach.
 
Gym Mon Aug 08 2016

Monday Workout

Box Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 245 x 4

Dumbbell Bench Press + Dumbbell Rows (superset)
- dumbbell bench
- lb x reps
- 70 x 10,10,10

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

Yoga
- hero pose -> plank -> down dog -> runner's lunge -> pigeon pose x 2 + tree pose

Notes: OK workout.
 
Gym Aug 10 2016

Wednesday Workout

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

Dumbbell Bench Press + HS High Row (superset)
- dumbbell bench
- lb x reps
- 40 x 12
- 45 x 12
- 50 x 12
- 55 x 12
- 60 x 12
- 65 x 12

- hs high row
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 10
- 270 x 10

Yoga
- yoga flow 20 min.

Notes: OK workout.
 
Gym Fri Aug 12 2016

Leg Workout

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

Leg Extension + Seated Leg Curl (superset)
- leg extension
- lb x reps
- 130 x 10
- 140 x 10
- 150 x 10
- 160 x 10

- leg curl
- lb x reps
- 45 x 10
- 70 x 10,10,10

Yoga
- various, mostly hip openers - 20 min.

Notes: OK workout. Easy day, sort of.
 
Gym Mon Aug 15 2016

Monday Workout

Dumbbell Snatch + Dumbbell Rows (superset)
- dumbbell snatch
- lb x reps
- 30 x 5
- 35 x 5
- 40 x 5
- 45 x 5
- 50 x 5

- dumbbell rows
- lb x reps
- 50 x 10
- 55 x 10
- 60 x 10
- 65 x 10
- 70 x 10

Yoga
- various, mostly lower back and hips, 30 min.

Notes: Out hiking on Saturday, went up Mt. Yamnuska. Legs are a bit sore, and my shoulder isn't great either, so no squats or presses today.

Here is a pic of Yam, the peak I hiked up.

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Gym Fri Aug 19 2016

Friday Workout

Overhead Press + Dumbbell Rows (superset)
- overhead press
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 105 x 5
- 125 x 5
- 145 x 5

- dumbbell rows
- lb x reps
- 50 x 10
- 55 x 10
- 60 x 10
- 65 x 10
- 70 x 10
- 75 x 10

Yoga
- various, 25 min.

Notes: OK workout.
 
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