compudog's workout log

[compudog]

Gym Mon Feb 02 2015

Bench Press Workout

Bench Press
- lb x reps
- 45 x 10
- 95 x 10
- 135 x 10
- 185 x 10
- chinups x 5
- 205 x 10
- chinups x 5
- 205 x 10
- chinups x 5
- 205 x 12

Dumbbell Bench Press + Dumbbell Rows (superset)=
- dumbbell bench
- lb x reps
- 65 x 12
- 70 x 12
- 75 x 12

- dumbbell rows
- lb x reps
- 75 x 10
- 80 x 10
- 85 x 10

Notes: Pretty good workout.

 

[BigKrabbe]

Nice superset with the rows/presses. Bet you were smoked by the end of those!

 

[compudog]

Nice superset with the rows/presses. Bet you were smoked by the end of those!

Ya man. Great finisher + short rests, I was puffing pretty good.

 

[compudog]

Gym Tue Feb 03 2015

Morning - 6:00 A.M.
- fasted cardio, 30 min treadmill

Afternoon - 12:00 P.M.

5/3/1 Schedule: Week 1, Day 2 - Squats

Squats
- lb x reps
- warmup
- 45 x 10
- 95 x 10
- 135 x 10
- 185 x 10
- core lifts
- add belt
- 245 x 5
- 275 x 5
- 315 x 5

Leg Extensions
- lb x reps
- 160 x 12,12,12

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

Notes: Ok workout.

 

[compudog]

Gym Wed Feb 04 2015

Rest Day Workout

Farmer's Walk wi/dumbbells, ~50m
- x lb
- x 75,75,85,85,95,95

Hanging Leg Raise + Donkey Calf + Hyperextensions (superset)
- hanging leg raise
- x reps
- x 10,10,10

- donkey calf
- lb x reps
- 120 x 12,12,12

- hyperextensions
- x reps
- x 10,10,10

Notes: Pretty good workout. My 74 year old training pal is going to see a surgeon, he screwed up his shoulder working on his ranch. He doesn't know whether the surgeon will operate on him or not, due to his age. I told him, for an active person like him, having the surgery would mean staying active, which would have a positive effect on his health going forward. Stopping working out OTOH, would have a (potentially profound) negative impact. I just hope for his sake the surgeon sees it that way.

 

[BigKrabbe]

I really like your rest day workouts, I might have to start incorporating something similar into my programming. Did he tear a RC muscle or worse?

 

[kenpoengineer]

I firmly believe we are like sharks - stop moving and you die! At 74 and as active as you say he is, the doc should agree to repair the issue. Nice rest day!

 

[compudog]

Gym Thu Feb 05 2015

5/3/1 Schedule: Week 1, Day 3 - Overhead Press

Overhead Press
- lb x reps
- warmup
- 45 x 10
- 65 x 10
- 95 x 10
- core lifts
- 115 x 5
- 135 x 5
- chinups x 5
- 155 x 5
- chinups x 5
- 155 x 5
- chinups x 5
- 155 x 5

HS High Row + HS Shoulder Press (superset)
- hs high row
- lb x reps
- 190 x 20
- 240 x 15
- 270 x 10

- hs shoulder press
- lb x reps
- 100 x 20
- 150 x 15
- 190 x 9

Notes: Good workout.

 

[compudog]

I firmly believe we are like sharks - stop moving and you die! At 74 and as active as you say he is, the doc should agree to repair the issue. Nice rest day!

Thanks kenpo. My friend's situation is pretty interesting to me. I think in a lot of ways he's ahead of the curve. Just going by what I've seen on this forum, I think there's a lot of guys around 50 who are still really active, seems kind of common for our generation, and in a few years when we're all mid 70's I'm sure there'll be a lot of us visiting the surgeon with athletic injuries. Not so common for his generation though. So it's interesting to see what's going to happen, whether the surgeon will treat him like an injured athlete or go all ageist and treat him like an "old man".

 

[kenpoengineer]

It's amazing how some doctors will tell you that "it's normal for your age". I understand that as we get older that simply going under anesthesia is dangerous so surgery is not recommended but the doc should evaluate quality of life and weigh that against the surgery risk.

 

[compudog]

It's amazing how some doctors will tell you that "it's normal for your age". I understand that as we get older that simply going under anesthesia is dangerous so surgery is not recommended but the doc should evaluate quality of life and weigh that against the surgery risk.

I actually think they'll probably go ahead with it. He told me he's scheduled to meet the surgeon, and I told him that's good, at least the didn't turn him away at the door. Surgeons are busy people, I don't think they'd bother to meet with someone just to tell them they can't help.

 

[compudog]

It's amazing how some doctors will tell you that "it's normal for your age". I understand that as we get older that simply going under anesthesia is dangerous so surgery is not recommended but the doc should evaluate quality of life and weigh that against the surgery risk.

I actually think they'll probably go ahead with it. He told me he's scheduled to meet the surgeon, and I told him that's good, at least the didn't turn him away at the door. Surgeons are busy people, I don't think they'd bother to meet with someone just to tell them they can't help.

 

[compudog]

Gym Tue Feb 10 2015

Bench Press Workout

Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- chinups x 5
- 225 x 5
- chinups x 5
- 225 x 5
- chinups x 5
- 225 x 5
- chinups x 5
- 225 x 5
- chinups x 5
- 225 x 5

Dumbbell Preacher Curl + Dumbbell Incline Press + Dumbbell Row (superset)
- dumbbell preacher curl
- lb x reps
- 30 x 10,10,10

- dumbbell incline press
- lb x reps
- 45 x 10,10,10

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

Notes: Ok workout.

 

[compudog]

Gym Wed Feb 11 2015

Squat Workout

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- add belt
- 275 x 3
- 315 x 3
- 335 x 3

Leg Press + Leg Extension (superset)
- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10

- leg extension
- lb x reps
- 160 x 12,12,12

Notes: Good workout.

 

[compudog]

Gym Fri Feb 13 2015

Deadlift Workout

Deadlift
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- 275 x 5
- sumo
- 315 x 5
- add belt
- 365 x 3
- 405 x 3
- 435 x 1

Notes: Short workout, lotsa jaw work today, my steak doesn't stand a chance.

 

[kenpoengineer]

Notes: Short workout, lotsa jaw work today, my steak doesn't stand a chance.

LOLed at this! Nice pullin in between jawin! Lol

 

[compudog]

Gym Mon Feb 16 2015

Workout 1 - 12:00 P.M.

Bench Press Workout

Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- chinups x 5
- 225 x 5
- chinups x 5
- 225 x 5
- chinups x 5
- 225 x 5
- chinups x 5
- 225 x 5
- chinups x 5
- 225 x 5

Dumbbell Preacher Curls + Dumbbell Rows (superset)
- dumbbell preacher curls
- lb x reps
- 35 x 10,10,10
- dumbbell rows
- lb x reps
- 80 x 10,10,10

Dumbbell Incline Press
- lb x reps
- 50 x 12,12,15

Workout 2 - 3:00 P.M.
- various cardio, 30 min.

Notes: Good workout. Holiday hours at the gym, got my bench workout in then went back at 3 with my daughter for cardio.

 

[compudog]

Gym Tue Feb 17 2015

Squat Workout

Squats
- lb x reps
- 45 x 10
- 95 x 10
- 135 x 10
- 185 x 5
- 225 x 5
- add belt
- 275 x 3
- 315 x 2
- add box
- 335 x 1
- 365 x 1
- 385 x 1
- 405 x 1

Romanian Deadlift + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 185 x 10
- 225 x 10

- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 400 x 10

Notes: Good workout.

 

[compudog]

Gym Thu Feb 19 2015

Overhead Press Workout

Overhead Press
- lb x reps
- 45 x 10
- 65 x 10
- 95 x 10
- 115 x 5
- 135 x 5
- chinups x 5
- 155 x 3
- chinups x 5
- 175 x 2
- chinups x 5

HS High Row + HS Shoulder Press (superset)
- hs high row
- lb x reps
- 180 x 20
- 230 x 15
- 230 x 15

- hs shoulder press
- lb x reps
- 100 x 20
- 150 x 15
- 150 x 15

Notes: Pretty good workout.

 

[kenpoengineer]

Wow! 175 OHP after those earlier sets! Strong CD!

 

[compudog]

Wow! 175 OHP after those earlier sets! Strong CD!

Thanks kenpo. I've always liked doing lots of volume for OHP, seems to work out pretty well for me, up to a point anyway. Been chasing 200 for a while, I'll get it one of these days!

 

[compudog]

Gym Fri Feb 20 2015

Morning - 6:00 A.M.
- fasted cardio, 30 min. bike

Afternoon - 12:00 P.M.

Deadlift Workout

Rack Pulls
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- 275 x 5
- sumo
- 315 x 5
- 365 x 3
- 405 x 2
- add belt
- 455 x 1
- 495 x 1
- 545 x 1,1

Front Squat
- lb x reps
- 95 x 5
- 135 x 5
- 185 x 5

Notes: Good workout.

 

[compudog]

Gym Mon Feb 23 2015

Bench Press Workout

Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- chinups x 5
- 225 x 5
- chinups x 5
- 225 x 5
- chinups x 5
- 225 x 5
- chinups x 5
- 225 x 5
- chinups x 5
- 225 x 5

Dumbbell Rows + Incline Dumbbell Press + Dumbbell Preacher Curls (superset)
- dumbbell rows
- lb x reps
- 75 x 10
- 80 x 10
- 85 x 10

- incline dumbbell press
- lb x reps
- 55 x 10,10,12

- dumbbell preacher curls
- lb x reps
- 40 x 10,10,10

Notes: Ok workout.

 

[compudog]

Gym Tue Feb 24 2015

Squat Workout - Deload

Squats
- lb x reps
- 45 x 10
- 95 x 5
- 135 x 5
- 185 x 5
- add belt
- 225 x 5,5,5,5,5

Romanian Deadlift + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 185 x 10
- 225 x 10

- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10

Notes: Ok workout.

 

[compudog]

Gym Wed Feb 25 2015

Morning - 6:00 A.M.
- fasted cardio, 30 min. treadmill

Afternoon - 12:00 P.M.

Rest Day Workout

Farmer's Walk wi/dumbbells, ~50m
- x lb
- x 75,75,85,85,95,95

Hanging Leg Raise + Donkey Calf + Hyperextensions (superset)
- hanging leg raise
- x reps
- x 10,10,10

- donkey calf
- lb x reps
- 120 x 15,15,15

- hyperextensions
- x reps
- x 12,12,12

Notes: Good workout.

 

[compudog]

Gym Thu Feb 26 2015

Morning - 6:00 A.M.
- fasted cardio, 30 min. bike

Afternoon - 12:00 P.M.

Overhead Press Workout

Overhead Press
- lb x reps
- 45 x 10
- 65 x 5
- 95 x 5
- 115 x 5
- chinups x 5
- 135 x 5
- chinups x 5
- 135 x 5
- chinups x 5
- 135 x 5
- chinups x 5
- 135 x 5
- chinups x 5
- 135 x 5

HS High Row + HS Shoulder Press (superset)
- hs high row
- lb x reps
- 180 x 20
- 230 x 15
- 270 x 10

- hs shoulder press
- lb x reps
- 100 x 20
- 150 x 15
- 190 x 10

Notes: Good workout.

 

[kenpoengineer]

This was a grueling OHP session - Nice Job CD!!

 

[compudog]

This was a grueling OHP session - Nice Job CD!!

Thanks kenpo! It actually didn't feel too bad, I was kind of surprised, I expected it to be harder. My deadlift workout today made up for it though.

 

[compudog]

Gym Fri Feb 27 2015

Deadlift Workout

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

Notes: Good workout.

 

[compudog]

Gym Mon Mar 02 2015

Bench Press Workout

Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- chinups x 5
- 225 x 5
- chinups x 5
- 245 x 4
- chinups x 5
- 265 x 3
- chinups x 5
- 275 x 2
- chinups x 5
- 275 x 2

Dumbbell Rows + Dumbbell Curls + Incline Dumbbell Press (superset)
- dumbbell rows
- lb x reps
- 75 x 10
- 80 x 10
- 85 x 10

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

- incline dumbbell press
- lb x reps
- 60 x 10,10,10

Notes: Good workout. Some shoulder discomfort but not too bad.

 

[compudog]

Gym Tue Mar 03 2015

Morning - 6:00 A.M.
- fasted cardio, 30 min. treadmill

Afternoon - 12:00 P.M.

Squat Workout

Squats
- lb x reps
- 45 x 10
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- add belt
- 275 x 5
- 315 x 3,3,3

Romanian Deadlift + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 185 x 10
- 225 x 10

- leg press
- lb x reps
- 200 x 15
- 400 x 12
- 600 x 10

Notes: Pretty good workout.

 

[compudog]

Gym Wed Mar 04 2015

Rest Day Workout

Farmer's Walk wi/dumbbells, ~50m
- x lb
- x 75,75,85,85,100,100

Hanging Leg Raise + Donkey Calf + Hyperextensions (superset)
- hanging leg raise
- x reps
- x 10,10,10

- donkey calf
- lb x reps
- 120 x 15,15,15

- hyperextensions
- x reps
- x 12,12,12

Notes: Good workout. Those 100's are heavy though.

 

[kenpoengineer]

No rest for the wicked! Nice "rest day" lifting!

 

[compudog]

No rest for the wicked! Nice "rest day" lifting!

Seems I've heard that before... can't imagine why...

 

[compudog]

Gym Thu Mar 05 2015

Morning - 6:00 A.M.
- fasted cardio, 30 min. treadmill

Afternoon - 12:00 P.M.

Overhead Press Workout

Overhead Press
- lb x reps
- 45 x 10
- 65 x 10
- 95 x 10
- 115 x 10
- chinups x 5
- 135 x 5
- chinups x 5
- 155 x 3
- chinups x 5
- 155 x 3
- chinups x 5
- 155 x 5
- chinups x 5

Notes: Short workout, short on time today.

 

[compudog]

Gym Fri Mar 06 2015

Deadlift Workout

Rack Pulls
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- sumo
- 365 x 5
- add belt
- 405 x 3
- 455 x 2
- 500 x 1,1,1,1,1

Notes: Ok workout.

 

[kenpoengineer]

Pulling those five 1 rep 500's! Awesome!

 

[compudog]

Pulling those five 1 rep 500's! Awesome!

Thanks kenpo. It was a fun challenge but I have to admit, sitting at my desk for the rest of the afternoon kinda sucked.

 

[compudog]

Gym Mon Mar 09 2015

Bench Press Workout

Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- chinups x 5
- 225 x 5
- chinups x 5

Incline Dumbbell Press + Dumbbell Curls + Dumbbell Rows (superset)
- incline dumbbell press
- lb x reps
- 60 x 10
- 65 x 10
- 70 x 10

- dumbbell curls
- lb x reps
- 45 x 10
- 50 x 10
- 55 x 10

- dumbbell rows
- lb x reps
- 75 x 10
- 80 x 10
- 85 x 10

HS Shoulder Press
- lb x reps
- 100 x 20
- 150 x 12
- 150 x 10

Notes: Ok workout. Cut the bench portion short due to shoulder issues. Everything else went ok.

 

[compudog]

Gym Tue Mar 10 2015

Morning - 6:00 A.M.
- fasted cardio, 30 min. treadmill

Afternoon - 12:00 P.M.

Squat Workout

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- add belt
- 275 x 5
- 315 x 5
- add box
- 365 x 3,2

Leg Extension + Leg Press (superset)
- leg extension
- lb x reps
- 170 x 12,12,12

- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10

Notes: Good workout.

 

[compudog]

Gym Wed Mar 11 2015

Morning - 6:00 A.M.
- fasted cardio, 30 min. bike

Afternoon - 12:00 P.M.

Rest Day Workout

Farmer's Walk wi/dumbbells, ~50m
- x lb
- x 75,75,85,85,100,100

Hanging Leg Raise + Donkey Calf + Hyperextensions (superset)
- hanging leg raise
- x reps
- x 10,10,12

- donkey calf
- lb x reps
- 125 x 15,15,15

- hyperextensions
- x reps
- x 12,12,12

Notes: Good workout.

 

[compudog]

Gym Thu Mar 12 2015

Morning - 6:00 A.M.
- fasted cardio, 30 min. treadmill

Afternoon - 12:00 P.M.

Overhead Press Workout

Overhead Press
- lb x reps
- 45 x 10
- 65 x 10
- 95 x 10
- chinups x 5
- 115 x 10
- chinups x 5
- 115 x 10
- chinups x 5
- 115 x 10
- chinups x 5
- 115 x 10
- chinups x 5
- 115 x 10

Single Arm Landmine Press + Barbell Rows
- landmine press
- lb x reps
- 70 x 10
- 80 x 10
- 90 x 10

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

Notes: Good workout. Hit on the landmines as a rehab move for my shoulder issues, hopefully it will help!

 

[compudog]

Gym Fri Mar 13 2015

Morning - 6:00 A.M.
- fasted cardio, 30 min. bike

Afternoon - 12:00 A.M.

Deadlift Workout

Rack Pulls
- lb x reps
- conventional
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 3
- sumo
- add belt
- 365 x 2
- 405 x 1
- 455 x 1
- 495 x 1
- 545 x 1
- 565 x 1 <- P.R. + 20 lb

Front Squat
- lb x reps
- 95 x 5
- 135 x 5
- 185 x 5

Notes: Good workout.

 

[kenpoengineer]

Congrats on that PR. Nice pull!!

 

[compudog]

Congrats on that PR. Nice pull!!

Yo kenpo, thanks man. I see from your log you've been going strong as usual as well.

 

[compudog]

Gym Mon Mar 16 2015

Morning: 5:45 A.M.
- fasted cardio, 30 min bike

Afternoon - 12:00 P.M.

Dumbbell Workout

Dumbbell Bench Press
- lb x reps
- 50 x 10
- 60 x 10
- 70 x 10
- 80 x 10
- 90 x 10

Chinups + Incline Dumbbell Bench Press (superset)
- chinups
- x reps
- x 5,5,5,5,5

- incline dumbbell bench
- lb x reps
- 50 x 10
- 55 x 10
- 60 x 10
- 65 x 10
- 70 x 10

Dumbbell Rows + Dumbbell Curls (superset)
- dumbbell rows
- lb x reps
- 75 x 10
- 80 x 10
- 85 x 10

- dumbbell curls
- lb x reps
- 45 x 10
- 50 x 10
- 55 x 10

Notes: Good workout.

 

[compudog]

Gym Wed Mar 18 2015

Morning - 8:00 A.M.
- fasted cardio, 30 min. treadmill

Afternoon - 12:00 P.M.

Rest Day Workout

Farmer's Walk wi/dumbbells, ~50m
- x lb
- x 75,75,85,85,100,100

Hanging Leg Raise + Donkey Calf + Hyperextensions (superset)
- hanging leg raise
- x reps
- x 10,10,10

- donkey calf
- lb x reps
- 135 x 12,12,12

- hyperextensions
- x reps
- x 12,12,12

Notes: Good workout. Starting to pick up the nuances of the 100 lb dumbbells. #1 tip; it's much easier if you don't let them bang into your legs!

 

[compudog]

Gym Thu Mar 19 2015

Morning - 5:30 A.M.
- fasted cardio, 30 min. bike

Afternoon - 12:00 P.M.

Overhead Press Workout

Overhead Press
- lb x reps
- 45 x 10
- 65 x 10
- 95 x 10
- chinups x 5
- 115 x 10
- chinups x 5
- 115 x 10
- chinups x 5
- 115 x 10
- chinups x 5
- 115 x 10
- chinups x 5
- 115 x 10

Barbell Rows + Seated Dumbbell Military Press
- barbell rows
- lb x reps
- 115 x 10
- 135 x 10
- 185 x 10

- seated dumbbell press
- lb x reps
- 45 x 10
- 50 x 10
- 55 x 10

Notes: Ok workout.

 

[kenpoengineer]

Strong lifts and volume CD! Ouch on the 100 lb DBs hitting the legs! Lol

 

[compudog]

Strong lifts and volume CD! Ouch on the 100 lb DBs hitting the legs! Lol

Thanks kenpo. Yeah I noticed with the dumbbells, if they bump into the legs it really messes up your flow. With lighter ones you can hold them out from your body a bit, but with heavier ones that's not so easy. It's kind of tricky actually. I'd like to do farmer's with proper implements but there aren't any at my gym. Might have to go your route and buy my own gear.