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  1. compudog

    compudog's workout log

    Thanks Kenpo. I'm liking my full body workouts.
  2. compudog

    compudog's workout log

    Gym Mon Oct 17 2016 Monday Workout Squats - lb x reps - 45 x 5 - 95 x 5 - 135 x 5 - 185 x 5 - 225 x 5 Bench Press + Lat Pulldown (superset) - bench press - lb x reps - 45 x 5 - 95 x 5 - 135 x 5 - 185 x 5 - 225 x 5 - lat pulldown - lb x reps - 100 x 10 - 130 x 10 - 150 x 10 - 170 x 10 - 180 x...
  3. compudog

    compudog's workout log

    Gym Wed Oct 05 2016 Wednesday Workout Bike - 10 min. Seated Press Machine + Seated CSR + Leg Press (superset) - seated press machine - lb x reps - 95 x 10 - 125 x 10 - 145 x 10 - 185 x 10 - seated CSR (Chest Supported Row) - lb x reps - 100 x 10 - 120 x 10 - 140 x 10 - 160 x 10 - leg press...
  4. compudog

    compudog's workout log

    Gym Fri Sep 30 2016 Friday Workout Box Squats - lb x reps - 45 x 5 - 95 x 5 - 135 x 5 - 185 x 5 - 225 x 5 - 275 x 3 - 225 x 5 - 185 x 5 Dumbbell Bench Press + HS High Row (superset) - dumbbell bench - lb x reps - 50 x 10 - 65 x 10 - 75 x 10 - 90 x 10 - hs high row - lb x reps - 90 x 10 - 140...
  5. compudog

    compudog's workout log

    Gym Tue Sep 27 2016 Tuesday Workout Goblet Squat + Dumbbell Lunge (superset) - goblet squat - lb x reps - 30 x 10 - 35 x 10 - 40 x 10 - dumbbell lunge - lb x reps - 30 x 5 - 35 x 5 - 40 x 5 Leg Extension + Seated Leg Curl (superset) - leg extension - lb x reps - 120 x 10 - 140 x 10 - 160 x...
  6. compudog

    compudog's workout log

    Gym Fri Sep 23 2016 Friday Workout Dumbbell Lunge + Dumbbell Snatch (superset) - dumbbell lunge - lb x reps - 40 x 10,10,10 - dumbbell snatch - lb x reps - 30 x 5 - 35 x 5 - 40 x 5 Dumbbell Bench Press + HS High Row (superset) - dumbbell bench - lb x reps - 45 x 10 - 55 x 10 - 65 x 10 - hs...
  7. compudog

    LIGHTER WEIGHTS TO BUILD MASS?

    I think style of lifting is important, according to the lifter's stage of development. In other words, if a lifter only has limited strength, then focussing on posterior chain lifts like deads and squats is going to put the most mass on them. Once a lifter gets strong though, maybe BB style is...
  8. compudog

    compudog's workout log

    Gym Wed Sep 14 2016 Wednesday Workout Squats - 45 x 5 - 95 x 5 - 135 x 5 - 185 x 5 Dumbbell Bench Press + HS High Row (superset) - dumbbell bench - lb x reps - 40 x 10 - 45 x 10 - 50 x 10 - hs high row - lb x reps - 90 x 10 - 140 x 10 - 180 x 10 Yoga - various, 15 minutes. Several planks...
  9. compudog

    compudog's workout log

    Thanks Kenpo. Getting back to 300 has been my goal for a while.
  10. compudog

    compudog's workout log

    Gym Fri Sep 09 2016 Friday Workout Box Squats - lb x reps - 45 x 5 - 95 x 5 - 135 x 5 - 185 x 5 - 225 x 5 - 245 x 5 - 265 x 3 - 275 x 3 - 295 x 2 - 315 x 2 Yoga - various, something like, child's pose -> down dog -> low lunge -> runner's lunge -> half monkey -> runner's lunge variation x 2...
  11. compudog

    Tips for 5/3/1 Log

    Yes, that's probably all true. I know my own form is still improving. Regarding volume, I don't know. There may be an age related factor there. I didn't start seriously training until I was past 40, so every time I've tried working at higher volumes it's flattened me. Younger trainees might have...
  12. compudog

    Tips for 5/3/1 Log

    Personally I think it's OK. I think you're right, novices don't need to deload, but OTOH, they can use that week to explore other lifts, or variations of the main lifts. I usually did that any way. In terms of the 5/3/1 rep scheme, I think it's fine. I did 5x5 for a while before 5/3/1 and even...
  13. compudog

    Tips for 5/3/1 Log

    I agree. I did it for I think 3 years. However, I do think it's OK for beginners. I talked about that with someone on here when I started, I think it was Red. I didn't think the lifts were suitable for beginners, but he corrected me on that.
  14. compudog

    compudog's workout log

    Gym Wed Sep 07 2016 Wednesday Workout Box Squats - lb x reps - 45 x 5 - 95 x 5 - 135 x 5 - 185 x 5 - 225 x 5 Dumbbell Bench Press + Lat Pulldown (superset) - dumbbell bench - lb x reps - 40 x 10 - 55 x 10 - 60 x 10 - 65 x 10 - lat pulldown - lb x reps - 150 x 10 - 160 x 10 - 170 x 10,10...
  15. compudog

    compudog's workout log

    Me too. They just did the test and sent me home. I saw my doc today, but for one of my kids, and he didn't mention it. I also forgot to ask. Guess I'll have to schedule an appointment with him to find out what the verdict is. I'll post it when I find out.
  16. compudog

    Tips for 5/3/1 Log

    5/3/1 is a great program. I started lifting seriously 6 years ago, I went from 160 lb, pretty fat, to 195, way less fat. I'm 49. During that time I've also observed lots of other people at the gym, so I'll give you my opinion. BB splits won't do jack for you unless you're already huge, so don't...
  17. compudog

    compudog's workout log

    Gym Fri Sep 02 2016 Friday Workout Box Squats - lb x reps - 45 x 5 - 95 x 5 - 135 x 5 - 185 x 5 - 225 x 5,5,5 Dumbbell Bench Press + HS High Row (superset) - dumbbell bench - lb x reps - 50 x 10 - 60 x 10 - 70 x 10 - 80 x 10 - hs high row - lb x reps - 90 x 10 - 180 x 10 - 230 x 10 - 250 x...
  18. compudog

    compudog's workout log

    Thanks Kenpo. I went for the MRI, but I don't have a lot of expectations around it. My doc requested the MRI almost a year ago, but since then I've had several rounds of physiotherapy for the injury, and honestly I trust my physiotherapist's opinion more than my doctor's, MRI technology...
  19. compudog

    compudog's workout log

    Gym Wed Aug 31 2016 Wednesday Workout Box Squats - lb x reps - 45 x 5 - 95 x 5 - 135 x 5 - 185 x 5 - 225 x 5 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 - dumbbell rows - lb x reps - 50 x 10 - 55 x 10 - 60 x 10 -...
  20. compudog

    compudog's workout log

    Thanks Kenpo. I've actually had a pretty good summer, considering we've experienced record rainfall this year. I haven't intentionally changed my program, just to accomodate a bit of yoga practice. I ran 5/3/1 for a long time, but had to give it up due to a back injury. I have an MRI for it...
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