compudog's workout log

Gym Fri Mar 20 2015

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

Afternoon - 12:00 P.M.

Deadlift Workout

Deadlifts
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- 275 x 5
- sumo
- 315 x 3
- add belt
- 365 x 2
- 405 x 1
- 455 x 1
- 405 x 2

Front Squat
- lb x reps
- 115 x 5
- 135 x 5
- 205 x 5

Notes: Good workout.
 
Gym Tue Mar 24 2015

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

Afternoon 12:00 P.M.

Squat Workout

Squats
- lb x reps
- 45 x 5
- 135 x 5
- 225 x 5
- add belt
- 275 x 3
- 315 x 2
- add box
- 365 x 1
- 405 x 1
- 365 x 3
- 315 x 5

Notes: Good workout.
 
405 lbs would nail me into the ground! Very nice lifts!
 
kenpoengineer said:
405 lbs would nail me into the ground! Very nice lifts!
Click to expand...

Hey Kenpo, thanks! Box squats are wonderful man, you can move a lot more weight than a regular back squat, and they don't beat you up near as bad. That was actually kind of a PR for me, for depth. I was doing box squats with 405 a couple years ago, but my box was skyscraper high at that time. Still, it built up a lot of strength in my core and back.
 
Gym Wed Mar 25 2015

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

Afternoon - 12:00 P.M.

Wednesday Workout

Farmer's Walk wi/dumbbells, ~50m
- x lb
- x 80,80,90,90,100,100

Standing Calf + Hanging Leg Raise + Donkey Calf + Hyperextensions (superset)
- standing calf
- lb x reps
- 150 x 10
- 150 x 10
- 165 x 10

- hanging leg raise
- x reps
- x 10,10,10

- donkey calf
- lb x reps
- 135 x 10,10,10

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

Notes: Ok workout. Not sure why but the donkey calf hits me way harder than the standing or seated calf.
 
Gym Thu Mar 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
- 135 x 3
- chinups x 5
- 155 x 2
- chinups x 5
- 175 x 1
- chinups x 5
- 185 x 1
- chinups x 5
- 155 x 5
- chinups x 5

Landmine Presses + Barbell Rows (superset)
- landmine press
- lb x reps
- 70 x 10
- 80 x 10
- 90 x 10

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

Notes: Good workout. Haven't done any heavy OHP for a while.
 
Gym Fri Mar 27 2015

Deadlift Workout

Rack Pulls
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- 275 x 5
- 315 x 3
- sumo
- 365 x 2
- add belt
- 405 x 1
- 455 x 1
- 495 x 1
- 545 x 1
- 585 x 0

Notes: Kinda sucky workout. I hate missing deadlifts.
 
Gym Mon Mar 30 2015

Dumbbell Workout - Deload

Dumbbell Bench Press
- lb x reps
- 50 x 10,10,10

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

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

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

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

Notes: Ok workout. Going to deload this week.
 
Gym Tue Mar 31 2015

Squat Workout - Deload

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

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

Leg Extension
- lb x reps
- 130 x 10,10,10

Notes: Ok workout
 
Gym Mon Apr 06 2015

Squat Workout

Squats
- lb x reps
- 45 x 5
- 135 x 5
- 225 x 5
- add belt
- 275 x 5,5,5,5,5

Notes: Good workout.
 
Gym Tue Apr 07 2015

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

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 Press (supserset)
- chinups
- x reps
- x 5,5,5,5,5

- incline dumbbell press
- lb x reps
- 50 x 10
- 55 x 10
- 60 x 10
- 65 x 10
- 70 x 6

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

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

Notes: Good workout.
 
This lifting session you switched it up and I like it. Nice job brother. When is the competition date?
 
kenpoengineer said:
This lifting session you switched it up and I like it. Nice job brother. When is the competition date?
Click to expand...

Hey Kenpo, I'm not sure when my next competition is. One of my friends told me August, but I haven't seen the official announcement yet. Provincials are in July but I won't be going, I'm only qualified for bench only and I haven't been benching due to an injury. Qualifications are good for 2 years though, so I can always go next year. I'm hoping to qualify in a 3 lift meet before that though.
 
Gym Thu Apr 09 2015

Deadlift Workout

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

Notes: Good workout.
 
Gym Fri Apr 10 2015

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
- lb x reps
- 135 x 10
- 185 x 7
- 185 x 10

Notes: Short workout.
 
Jealous of your numbers! Killing it as usual!
 
Gym Mon Apr 13 2015

Squat Workout

Squats
- lb x reps
- 45 x 5
- 135 x 5
- 225 x 5
- add belt
- add box
- 275 x 5
- 315 x 5,5,5,5,5

Leg Extensions
- lb x reps
- 160 x 10,10
- 180 x 10,10

Notes: Not feeling it today. Fortunately, my partner also decided to do squats today, and he was doing similar sets, so all I had to do was keep up.
 
315 for multiple sets when "not feeling it" is impressive! Nice job in here CD!
 
kenpoengineer said:
315 for multiple sets when "not feeling it" is impressive! Nice job in here CD!
Click to expand...

Thanks Kenpo, I've been working on increasing my squat volume for a while. I did back off a bit by going for box squats though, they take considerably less toll on a body than regular squats.
 
Gym Tue Apr 14 2015

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 press
- lb x reps
- 50 x 10
- 55 x 10
- 60 x 10
- 65 x 10
- 70 x 10

Dumbbell Curls + Dumbbell Rows (superset)
- 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

Notes: Pretty good workout.
 
Gym Thu Apr 16 2015

Deadlift Workout

Deadlifts
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- 275 x 5
- 315 x 3
- add belt
- sumo
- 365 x 3
- 405 x 5,6

Notes: Good workout
 
Strong freakin sumos! Nice job CD!
 
Gym Fri Apr 17 2015

Overhead Press Workout

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

Barbell Rows + Landmine Presses (superset)
- barbell rows
- lb x reps
- 135 x 10
- 155 x 10
- 185 x 10

- landmine press
- lb x reps
- 70 x 10
- 80 x 10
- 90 x 10

Notes: Good workout
 
Gym Mon Apr 20 2015

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

Afternoon - 12:00 P.M.

Squat Workout

Squats
- lb x reps
- 45 x 5
- 135 x 5
- 225 x 5
- add belt
- add box
- 275 x 3
- 315 x 2
- 365 x 1
- 405 x 2
- 365 x 3

Notes: Ok workout.
 
Gym Tue Apr 21 2015

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

Afternoon - 12:00 P.M.

Dumbbell Workout

Dumbbell Bench Press
- lb x reps
- 55 x 10
- 65 x 10
- 75 x 10
- 85 x 10
- 95 x 10

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

- incline dumbbell bench press
- lb x reps
- 55 x 10
- 60 x 10
- 65 x 10
- 70 x 10
- 75 x 5

Dumbbell Curls + Dumbbell Rows (superset)
- dumbbell curls
- lb x reps
- 45 x 5
- 50 x 5
- 55 x 5

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

Notes: Ok workout.
 
Gym Thu Apr 23 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
- 315 x 3
- sumo
- 405 x 2
- add belt
- 455 x 1
- 495 x 1
- 545 x 1
- 585 x 1 <- P.R. +20 lb

Notes: Good workout. Nice to get a PR, haven't got one for a while.
 
Congratulations! Beast!
 
Morning - 10:00 A.M.
- fasted cardio, 25 min. treadmill

Afternoon - 3:00 P.M.

Overhead Press Workout

Overhead Press
- lb x reps
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- chinups x 5
- 155 x 4
- chinups x 5
- 145 x 5
- chinups x 5
- 145 x 5
- chinups x 5
- 145 x 5
- chinups x 5
- 145 x 5

Barbell Rows + Landmine Press (superset)
- barbell rows
- lb x reps
- 135 x 10
- 155 x 10
- 185 x 10

- landmine press
- lb x reps
- 90 x 10
- 100 x 10
- 100 x 10

Notes: Ok workout.
 
Gym Tue Apr 28 2015

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

Afternoon - 12:00 P.M.

Squat Workout

Paused Squats
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5,5,5

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

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

Notes: Good workout.
 
Gym Thu Apr 30 2015

Deadlift Workout

Deadlifts
- conventional
- lb x reps
- 135 x 5
- 225 x 5
- 275 x 5
- sumo
- 315 x 5
- add belt
- 365 x 5
- 405 x 6

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

Notes: Good workout. Doing the front squats felt a bit sketchy at first, still sore from paused squats on Tuesday.
 
CD, you are killing these lifts brother! Be proud!
 
Gym Fri May 01 2015

Bench Press Workout

Speed Bench
- lb x reps
- 45 x 3
- 95 x 3
- 115 x 3
- 135 x 3,3,3
- chinups x 5
- 135 x 3,3,3
- chinups x 5
- 135 x 3,3,3
- chinups x 5
- 135 x 3,3,3
- chinups x 5
- 135 x 3,3,3
- chinups x 5

Barbell Rows + Incline Bench Press
- barbell rows
- lb x reps
- 135 x 10
- 155 x 10
- 185 x 10

- incline bench press
- lb x reps
- 95 x 10
- 115 x 10
- 135 x 10

Notes: Fun workout. Haven't done speed bench before and I've only done incline bench a couple times, so this is all quite novel.
 
Gym Mon May 04 2015

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

Afternoon - 12:00 P.M.

Squat Workout

Squats
- lb x reps
- 45 x 5
- 135 x 5
- 225 x 5
- add belt
- 275 x 5,5,5,5,5

Leg Extension
- lb x reps
- 180 x 10,10,10

Notes: Good workout.
 
Morning - 7:00 A.M.
- fasted cardio, 30 min. treadmill

Afternoon - 4:00 P.M.

Bench Press Workout

Bench Press
- lb x reps
- 45 x 5
- chinups x 5
- 95 x 5
- chinups x 5
- 135 x 5
- chinups x 5
- 185 x 5
- chinups x 5
- 225 x 5
- chinups x 5
- 245 x 7

Seated Cable Row + Dumbbell Incline Press (superset)
- seated cable row
- lb x reps
- 200 x 10
- 210 x 10
- 220 x 10

- dumbbell incline press
- lb x reps
- 50 x 10
- 55 x 10
- 60 x 10

Notes: Ok workout.
 
Gym Thu May 07 2015

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

Afternoon - 12:00 P.M.

Deadlift Workout

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

Good Mornings + Front Squats (superset)
- good mornings
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5

- front squat
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5

Notes: Good workout.
 
Gym Fri May 08 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 5
- 65 x 5
- chinups x 5
- 95 x 5
- chinups x 5
- 115 x 5
- chinups x 5
- 135 x 3
- chinups x 5
- 155 x 3
- chinups x 5
- 165 x 5

Barbell Rows + Landmine Press (superset)
- barbell rows
- lb x reps
- 135 x 10
- 155 x 10
- 185 x 10

- landmine press
- lb x reps
- 80 x 10
- 90 x 10
- 100 x 10

Notes: Good workout.
 
Gym Mon May 11 2015

Squat Workout

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

Leg Press
- lb x reps
- 400 x 10,10,10

Notes: Good workout. Bit short but oh well, better some than none.
 
Inspiring lifting sessions! Nice job CD!
 
Gym Tue May 12 2015

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

Afternoon - 12:00 P.M.

Bench Press Workout

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

Dumbbell Curls + Dumbbell Rows
- dumbbell curls
- lb x reps
- 40 x 10,10,10

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

Notes: Ok workout. Started out doing flat bench dumbbell press but my shoulder said no, so incline press it was.
 
Gym Thu May 14 2015

Deadlift Workout

Deadlifts
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- sumo
- 330 x 3
- add belt
- 380 x 3
- 430 x 5

Good Mornings + Front Squat (superset)
- good morning
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5

- front squat
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5

Notes: Good workout. Decided to run 5/3/1 for my deadlift for a bit, want to get a bit closer to 500.
 
Gym Fri May 15 2015

Overhead Press Workout

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

Front Delt Raise
- lb x reps
- 15 x 10,10,10

Barbell Rows
- lb x reps
- 135 x 10
- 155 x 10
- 185 x 10

Seated Reverse Dumbbell Fly
- lb x reps
- 20 x 5,5,5,5,5

Dumbbell Curls
- lb x reps
- 40 x 10,10,10

Cardio
- 30 min. bike

Notes: Good workout. Off schedule so I had a bit more time.
 
Those OHP and chin supersets are killer. You are in a deload now, right?
 
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