compudog
Well-known member
Hey Kenpo, deloading now; I went out hiking with my 8 year old daughter yesterday, got my butt kicked!
compudog's workout log
- Thread starter compudog
- Start date
Hey Kenpo, deloading now; I went out hiking with my 8 year old daughter yesterday, got my butt kicked!
compudog
Well-known member
Gym Tue May 19 2015
Bench Press Workout
Close Grip Bench Press
- lb x reps
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 155 x 5
- 185 x 5
Front Delt Raise + Lateral Delt Raise + Dumbbell Curls (superset)
- front delt raise
- lb x reps
- 15 x 10,10,10
- lateral delt raise
- lb x reps
- 10 x 10,10,10
- dumbbell curls
- lb x reps
- 30 x 10,10,10
Notes: Tough workout. Was out hiking yesterday, energy levels are pretty low today.
Bench Press Workout
Close Grip Bench Press
- lb x reps
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 155 x 5
- 185 x 5
Front Delt Raise + Lateral Delt Raise + Dumbbell Curls (superset)
- front delt raise
- lb x reps
- 15 x 10,10,10
- lateral delt raise
- lb x reps
- 10 x 10,10,10
- dumbbell curls
- lb x reps
- 30 x 10,10,10
Notes: Tough workout. Was out hiking yesterday, energy levels are pretty low today.
kenpoengineer
Well-known member
Time with daughter + aerobics workout = priceless!
compudog
Well-known member
Dude it was awesome. My girl is a 4 star junior athlete, she's a gymnast & swimmer, but this was her first time in the mountains. We went up a small peak and got pretty high, basically to the snow line, and she didn't slow down even a little the whole way.
compudog
Well-known member
Gym Thu May 21 2015
Deadlift Workout
Deadlifts
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- sumo
- 315 x 3
- add belt
- 405 x 2
- 455 x 3
- 405 x 3
- 365 x 5
- Front Squat
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
Notes: Really good workout. Rep PR @ 455, that was my previous 1RM.
Deadlift Workout
Deadlifts
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- sumo
- 315 x 3
- add belt
- 405 x 2
- 455 x 3
- 405 x 3
- 365 x 5
- Front Squat
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
Notes: Really good workout. Rep PR @ 455, that was my previous 1RM.
kenpoengineer
Well-known member
Woohoo! Congrats on the new PR! 455!!
compudog
Well-known member
Thanks Kenpo, I'm coming at 500 like a steam train. Maybe that one that had a tough time with hills, but whatever.
compudog
Well-known member
Gym Mon May 25 2015
Squat Workout
Squats
- lb x reps
- paused squats (3 count)
- 45 x 5
- 135 x 5
- 225 x 5
- add belt
- 275 x 5
- 315 x 3,3,3
Leg Extensions + Leg Press (superset)
- leg extension
- lb x reps
- 180 x 10,10,10
- leg press
- lb x reps
- 400 x 10,10,10
Notes: Good workout.
Squat Workout
Squats
- lb x reps
- paused squats (3 count)
- 45 x 5
- 135 x 5
- 225 x 5
- add belt
- 275 x 5
- 315 x 3,3,3
Leg Extensions + Leg Press (superset)
- leg extension
- lb x reps
- 180 x 10,10,10
- leg press
- lb x reps
- 400 x 10,10,10
Notes: Good workout.
compudog
Well-known member
Gym Tue May 26 2015
Dumbbell Workout
Dumbbell Flat Bench Press
- lb x reps
- 55 x 10
- 65 x 10
- 75 x 10
- 85 x 10
- 95 x 10
Chinups + Dumbbell Incline Bench Press
- chinups
- x reps
- x 5,5,5,5,5
- dumbbell incline bench
- lb x reps
- 45 x 12
- 50 x 12
- 55 x 12
- 60 x 10
- 65 x 10
Dumbbell Curls + Dumbbell Rows (superset)
- dumbbell curls
- lb x reps
- 40 x 10,10,10
- dumbbell rows
- lb x reps
- 75 x 10
- 80 x 10
- 85 x 10
Notes: Good workout.
Dumbbell Workout
Dumbbell Flat Bench Press
- lb x reps
- 55 x 10
- 65 x 10
- 75 x 10
- 85 x 10
- 95 x 10
Chinups + Dumbbell Incline Bench Press
- chinups
- x reps
- x 5,5,5,5,5
- dumbbell incline bench
- lb x reps
- 45 x 12
- 50 x 12
- 55 x 12
- 60 x 10
- 65 x 10
Dumbbell Curls + Dumbbell Rows (superset)
- dumbbell curls
- lb x reps
- 40 x 10,10,10
- dumbbell rows
- lb x reps
- 75 x 10
- 80 x 10
- 85 x 10
Notes: Good workout.
compudog
Well-known member
Gym Fri May 29 2015
Overhead Press Workout
Overhead Press
- lb x reps
- 45 x 10
- 65 x 10
- 95 x 10
- chinups x 5
- 125 x 10
- chinups x 5
- 125 x 10
- chinups x 5
- 125 x 10
- chinups x 5
- 125 x 10
- chinups x 5
- 125 x 10
HS High Row + HS Shoulder Press (superset)
- hs high row
- lb x reps
- 230 x 15,15,15
- hs shoulder press
- lb x reps
- 190 x 10,10,10
Dumbbell Side Lateral + Dumbbell Front Delt + Dumbbell Curl (superset)
- dumbbell side lateral
- lb x reps
- 15 x 10,10,10
- dumbbell front raise
- lb x reps
- 15 x 10,10,10
- dumbbell curls
- lb x reps
- 40 x 10,10,10
Notes: Good workout. Had a little extra time today.
Overhead Press Workout
Overhead Press
- lb x reps
- 45 x 10
- 65 x 10
- 95 x 10
- chinups x 5
- 125 x 10
- chinups x 5
- 125 x 10
- chinups x 5
- 125 x 10
- chinups x 5
- 125 x 10
- chinups x 5
- 125 x 10
HS High Row + HS Shoulder Press (superset)
- hs high row
- lb x reps
- 230 x 15,15,15
- hs shoulder press
- lb x reps
- 190 x 10,10,10
Dumbbell Side Lateral + Dumbbell Front Delt + Dumbbell Curl (superset)
- dumbbell side lateral
- lb x reps
- 15 x 10,10,10
- dumbbell front raise
- lb x reps
- 15 x 10,10,10
- dumbbell curls
- lb x reps
- 40 x 10,10,10
Notes: Good workout. Had a little extra time today.
kenpoengineer
Well-known member
Shoulders fried and growing! Nice job.
compudog
Well-known member
Gym Wed Jun 10 2015
Morning - 6:00 A.M.
- fasted cardio; 15 min. treadmill, 15 min. stair master
Afternoon - 12:00 P.M.
Bench Press Workout
HS Incline Press
- lb x reps
- 50 x 15
- 90 x 15
- chinups x 5
- 140 x 15
- chinups x 5
- 140 x 15
- chinups x 5
- 140 x 15
- chinups x 5
- 140 x 13
- chinups x 5
- 140 x 12
Incline Dumbbell Press + Dumbbell Row (superset)
- incline dumbbell press
- lb x reps
- 60 x 5,8,8
- dumbbell row
- lb x reps
- 80 x 10,10,10
Notes: Not the greatest workout ever, but, no shoulder pain so that means it's pretty good.
Morning - 6:00 A.M.
- fasted cardio; 15 min. treadmill, 15 min. stair master
Afternoon - 12:00 P.M.
Bench Press Workout
HS Incline Press
- lb x reps
- 50 x 15
- 90 x 15
- chinups x 5
- 140 x 15
- chinups x 5
- 140 x 15
- chinups x 5
- 140 x 15
- chinups x 5
- 140 x 13
- chinups x 5
- 140 x 12
Incline Dumbbell Press + Dumbbell Row (superset)
- incline dumbbell press
- lb x reps
- 60 x 5,8,8
- dumbbell row
- lb x reps
- 80 x 10,10,10
Notes: Not the greatest workout ever, but, no shoulder pain so that means it's pretty good.
kenpoengineer
Well-known member
I like this workout! Stealing it. Lol
compudog
Well-known member
Hey Brother Kenpo, thanks and, steal away!
compudog
Well-known member
Morning - 6:00 A.M.
- fasted cardio: 15 min. treadmill, 15 min. stair stepper
Afternoon - 12:00 P.M.
Deadlift Workout
Deadlifts
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- sumo
- 315 x 5
- add belt
- 365 x 5
- 405 x 7
Front Squats
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
Notes: Good workout. Forgot how hard the stair stepper is. Those darn twiggy girls make it look so easy!
- fasted cardio: 15 min. treadmill, 15 min. stair stepper
Afternoon - 12:00 P.M.
Deadlift Workout
Deadlifts
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- sumo
- 315 x 5
- add belt
- 365 x 5
- 405 x 7
Front Squats
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
Notes: Good workout. Forgot how hard the stair stepper is. Those darn twiggy girls make it look so easy!
compudog
Well-known member
Gym Mon Jun 15 2015
Morning - 6:00 A.M.
- fasted cardio, 15 min. treadmill, 15 min. stair stepper
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 3
- 315 x 2
- 365 x 1 <-- P.R. + 20 lb.
Notes: Good workout. A bit short, but I have a rule now: if I get a PR on a big lift I'm done for the day. Injury prevention 101 for 40+ lifters.
Morning - 6:00 A.M.
- fasted cardio, 15 min. treadmill, 15 min. stair stepper
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 3
- 315 x 2
- 365 x 1 <-- P.R. + 20 lb.
Notes: Good workout. A bit short, but I have a rule now: if I get a PR on a big lift I'm done for the day. Injury prevention 101 for 40+ lifters.
kenpoengineer
Well-known member
Congratulations on the squat PR!! Beast man!
compudog
Well-known member
Thanks Kenpo. It was actually a bit easier than I thought it would be. Still felt heavy though.
compudog
Well-known member
Gym Tue Jun 16 2015
Bench Press Workout
HS Incline Press
- lb x reps
- 50 x 15
- 90 x 15
- chinups x 5
- 140 x 15
- chinups x 5
- 140 x 15
- chinups x 5
- 140 x 15
- chinups x 5
- 140 x 14
- chinups x 5
- 140 x 15
Dumbbell Incline Press + Dumbbell Row (superset)
- dumbbell incline press
- lb x reps
- 50 x 10,11,10
- dumbbell rows
- lb x reps
- 80 x 10,10,10
Dumbbell Side Laterals + Dumbbell Curls (superset)
- dumbbell side laterals
- lb x reps
- 17.5 x 10,10,10
- dumbbell curls
- lb x reps
- 40 x 10,10,10
Notes: Good workout.
Bench Press Workout
HS Incline Press
- lb x reps
- 50 x 15
- 90 x 15
- chinups x 5
- 140 x 15
- chinups x 5
- 140 x 15
- chinups x 5
- 140 x 15
- chinups x 5
- 140 x 14
- chinups x 5
- 140 x 15
Dumbbell Incline Press + Dumbbell Row (superset)
- dumbbell incline press
- lb x reps
- 50 x 10,11,10
- dumbbell rows
- lb x reps
- 80 x 10,10,10
Dumbbell Side Laterals + Dumbbell Curls (superset)
- dumbbell side laterals
- lb x reps
- 17.5 x 10,10,10
- dumbbell curls
- lb x reps
- 40 x 10,10,10
Notes: Good workout.
compudog
Well-known member
Gym Mon Jun 22 2015
Squat Workout - Deload
Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 225 x 5
- 245 x 5
Leg Press + Leg Ext. (superset)
- leg press
- lb x reps
- 400 x 10,10,10
- leg extensions
- lb x reps
- 170 x 10,10,10
Notes: Good workout. Was out hiking yesterday so a deload seemed appropriate. BW 205.4 lb.
Squat Workout - Deload
Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 225 x 5
- 245 x 5
Leg Press + Leg Ext. (superset)
- leg press
- lb x reps
- 400 x 10,10,10
- leg extensions
- lb x reps
- 170 x 10,10,10
Notes: Good workout. Was out hiking yesterday so a deload seemed appropriate. BW 205.4 lb.
compudog
Well-known member
Gym Tue Jun 23 2015
Bench Press Workout
Bench Press
- lb x reps
- 45 x 10
- 65 x 10
- 95 x 10
- 115 x 10
- 135 x 10
- chinups x 5
- 155 x 10
- chinups x 5
- 155 x 10
- chinups x 5
- 155 x 10
- chinups x 5
- 155 x 10
- chinups x 5
- 155 x 10
Front Delt Raise + Side Lateral + Dumbbell Curls + Dumbbell Rows (superset)
- front delt/side lateral
- lb x reps
- 17.5 x 10,10,10
- dumbbell curls
- lb x reps
- 40 x 10,10,10
- dumbbell rows
- lb x reps
- 80 x 10,10,10
Notes: Good workout. Bw 202.4 lb.
Bench Press Workout
Bench Press
- lb x reps
- 45 x 10
- 65 x 10
- 95 x 10
- 115 x 10
- 135 x 10
- chinups x 5
- 155 x 10
- chinups x 5
- 155 x 10
- chinups x 5
- 155 x 10
- chinups x 5
- 155 x 10
- chinups x 5
- 155 x 10
Front Delt Raise + Side Lateral + Dumbbell Curls + Dumbbell Rows (superset)
- front delt/side lateral
- lb x reps
- 17.5 x 10,10,10
- dumbbell curls
- lb x reps
- 40 x 10,10,10
- dumbbell rows
- lb x reps
- 80 x 10,10,10
Notes: Good workout. Bw 202.4 lb.
compudog
Well-known member
Gym Fri Jun 26 2015
Overhead Press Workout
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
- 175 x 2
Barbell Rows + Landmine Press (superset)
- barbell rows
- lb x reps
- 155 x 10,10,10
- landmine press
- lb x reps
- 80 x 10
- 90 x 10
- 100 x 10
Notes: Good workout. Bw 202.8 lb.
Overhead Press Workout
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
- 175 x 2
Barbell Rows + Landmine Press (superset)
- barbell rows
- lb x reps
- 155 x 10,10,10
- landmine press
- lb x reps
- 80 x 10
- 90 x 10
- 100 x 10
Notes: Good workout. Bw 202.8 lb.
kenpoengineer
Well-known member
Climbing a mountain and now heavy squats! Nice job CD!!
compudog
Well-known member
Thanks Kenpo! Not a huge mountain but still, a mountain. Here is a pic of the peak from the parking lot.
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compudog
Well-known member
Gym Tue Jun 29 2015
Bench Press (sort of) Workout
HS Incline Bench
- lb x reps
- 50 x 5
- 90 x 5
- chinups x 5
- 140 x 5
- chinups x 5
- 180 x 5
- chinups x 5
- 200 x 5
- chinups x 5
- 230 x 5
- chinups x 5
- 230 x 5
Side Lateral/Front Delt + Dumbbell Curls + Dumbbell Incline Bench + Dumbbell Rows (superset)
- sidel lateral/front delt
- lb x reps
- 17.5 x 10,10,10
- dumbbell curls
- lb x reps
- 40 x 10,10,10
- dumbbell incline bench
- lb x reps
- 60 x 10,10,10
- dumbbell rows
- lb x reps
- 80 x 10,10,10
Notes: Good workout.
Bench Press (sort of) Workout
HS Incline Bench
- lb x reps
- 50 x 5
- 90 x 5
- chinups x 5
- 140 x 5
- chinups x 5
- 180 x 5
- chinups x 5
- 200 x 5
- chinups x 5
- 230 x 5
- chinups x 5
- 230 x 5
Side Lateral/Front Delt + Dumbbell Curls + Dumbbell Incline Bench + Dumbbell Rows (superset)
- sidel lateral/front delt
- lb x reps
- 17.5 x 10,10,10
- dumbbell curls
- lb x reps
- 40 x 10,10,10
- dumbbell incline bench
- lb x reps
- 60 x 10,10,10
- dumbbell rows
- lb x reps
- 80 x 10,10,10
Notes: Good workout.
kenpoengineer
Well-known member
Wow! Beautiful! Did you hike it to the snow line or above?
compudog
Well-known member
Hey Kenpo. We went to the top. No snow up there though, it was really hot! Record setting heat actually; 31 C, about 88 F. I was hiking around up there with my daughter about 5 weeks ago though, and there was still snow at that time.
This is Mt. Yamnuska. It's a front ranges peak, you can see directly out on to the prairie from the top. So it's not very big, at least not by Rockies standards. The main range peaks further in are much bigger, and lots are glaciated, so they're snow covered year round. The main attraction on Yamnuska is actually the cliff face. It's host to a couple hundred rock climbing routes, really the crown jewel of Canadian climbing. We were just hiking around on the back side. In the past the back side was primarily used for climber's descent routes, but in recent years it's become extremely popular as a hiking/scramble outing.
Just in case you're wondering, yes I have climbed some of the rock routes on the front of Yamnuska. 5 in total I think, plus a couple sport climbs on the east end.
My daughter at the snow line 5 weeks ago.
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Scrambling on the backside on Sunday. My sister Jen, standing, and our scramble partner Maryanne, descending.
Invalid Link Removed
This is Mt. Yamnuska. It's a front ranges peak, you can see directly out on to the prairie from the top. So it's not very big, at least not by Rockies standards. The main range peaks further in are much bigger, and lots are glaciated, so they're snow covered year round. The main attraction on Yamnuska is actually the cliff face. It's host to a couple hundred rock climbing routes, really the crown jewel of Canadian climbing. We were just hiking around on the back side. In the past the back side was primarily used for climber's descent routes, but in recent years it's become extremely popular as a hiking/scramble outing.
Just in case you're wondering, yes I have climbed some of the rock routes on the front of Yamnuska. 5 in total I think, plus a couple sport climbs on the east end.
My daughter at the snow line 5 weeks ago.
Invalid Link Removed
Scrambling on the backside on Sunday. My sister Jen, standing, and our scramble partner Maryanne, descending.
Invalid Link Removed
kenpoengineer
Well-known member
What a great time! Your daughter is beautiful! The climbing is quite the cardio workout, especially in that kind of heat. Thank you for sharing!
compudog
Well-known member
Gym Mon Jul 06 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 5
- 225 x 10
RDL
- lb x reps
- 135 x 10
- 185 x 10
- 225 x 10
Notes: Ok workout. Out hiking again last weekend, didn't feel like going real heavy today.
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
- 225 x 10
RDL
- lb x reps
- 135 x 10
- 185 x 10
- 225 x 10
Notes: Ok workout. Out hiking again last weekend, didn't feel like going real heavy today.
compudog
Well-known member
Gym Tue Jul 07 2015
Upper Body Workout
Dumbbell Bench Press
- lb x reps
- 40 x 10
- 50 x 10
- chinups x 5
- 60 x 10
- chinups x 5
- 60 x 10
- chinups x 5
- 60 x 10
Side Laterals + Front Delt Raise + Dumbbell Curls + Dumbbell Rows (superset)
- side laterals
- lb x reps
- 15 x 10,10,10
- front delt raise
- lb x reps
- 15 x 10,10,10
- dumbbell curls
- lb x reps
- 40 x 10,10
- 45 x 10
- dumbbell rows
- lb x reps
- 80 x 10,10,10
Notes: Ok workout. I just started physiotherapy for my shoulder, so no benching to speak of for the time being. Competing at PL in August is out, but that's ok, I have some mountaineering outings planned for the summer and as it turns out training for that is pretty significant. So I will adjust my PL training to accommodate circumstances, and accordingly, set my sights on competing next November.
Upper Body Workout
Dumbbell Bench Press
- lb x reps
- 40 x 10
- 50 x 10
- chinups x 5
- 60 x 10
- chinups x 5
- 60 x 10
- chinups x 5
- 60 x 10
Side Laterals + Front Delt Raise + Dumbbell Curls + Dumbbell Rows (superset)
- side laterals
- lb x reps
- 15 x 10,10,10
- front delt raise
- lb x reps
- 15 x 10,10,10
- dumbbell curls
- lb x reps
- 40 x 10,10
- 45 x 10
- dumbbell rows
- lb x reps
- 80 x 10,10,10
Notes: Ok workout. I just started physiotherapy for my shoulder, so no benching to speak of for the time being. Competing at PL in August is out, but that's ok, I have some mountaineering outings planned for the summer and as it turns out training for that is pretty significant. So I will adjust my PL training to accommodate circumstances, and accordingly, set my sights on competing next November.
kenpoengineer
Well-known member
Turning lemons into lemonade. When it comes down to it, mountaineering is better than benching! Wait! What!
compudog
Well-known member
lol, I think it's kind of seasonal as I get older.. in July I like mountaineering, but in January, well, maybe benching is safer.
compudog
Well-known member
Gym Mon Jul 13 2015
Squat Workout
Box Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- add belt
- 315 x 5
- 365 x 5
- 315 x 5
- 275 x 5
Leg Press + Leg Extension (superset)
- leg press
- lb x reps
- 400 x 10,10,10
- leg extension
- lb x reps
- 180 x 10,10,10
Notes: Good workout. Haven't done any box squats for a while. Bw 206 lb.
Squat Workout
Box Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- add belt
- 315 x 5
- 365 x 5
- 315 x 5
- 275 x 5
Leg Press + Leg Extension (superset)
- leg press
- lb x reps
- 400 x 10,10,10
- leg extension
- lb x reps
- 180 x 10,10,10
Notes: Good workout. Haven't done any box squats for a while. Bw 206 lb.
compudog
Well-known member
Gym Tue Jul 14 2015
Press Workout
HS Incline Press
- lb x reps
- 50 x 10
- 90 x 10
- chinups x 5
- 140 x 10
- chinups x 5
- 140 x 10
- chinups x 5
- 140 x 10
- chinups x 5
- 140 x 10
- chinups x 5
- 140 x 10
Side Laterals + Front Delt Raise + Dumbbell Curls + Dumbbell Rows (superset)
- side laterals
- lb x reps
- 15 x 10,10,10
- front delt raise
- lb x reps
- 15 x 10,10,10
- dumbbell curls
- lb x reps
- 45 x 10,10,10
- dumbbell rows
- lb x reps
- 80 x 10
- 85 x 10
- 95 x 10
Notes: Good workout. Bw 203 lb.
Press Workout
HS Incline Press
- lb x reps
- 50 x 10
- 90 x 10
- chinups x 5
- 140 x 10
- chinups x 5
- 140 x 10
- chinups x 5
- 140 x 10
- chinups x 5
- 140 x 10
- chinups x 5
- 140 x 10
Side Laterals + Front Delt Raise + Dumbbell Curls + Dumbbell Rows (superset)
- side laterals
- lb x reps
- 15 x 10,10,10
- front delt raise
- lb x reps
- 15 x 10,10,10
- dumbbell curls
- lb x reps
- 45 x 10,10,10
- dumbbell rows
- lb x reps
- 80 x 10
- 85 x 10
- 95 x 10
Notes: Good workout. Bw 203 lb.
compudog
Well-known member
Morning - 6:00 A.M.
- fasted cardio, 30 min. bike
Afternoon - 12:00 P.M.
Deadlift Workout
Rack Pulls
- conventional
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- sumo
- 315 x 5
- 365 x 3
- 405 x 2
- 455 x 1
- 495 x 1
- 545 x 1
- 495 x 1
- 455 x 5
Notes: Good workout. Bw 201 lb.
- fasted cardio, 30 min. bike
Afternoon - 12:00 P.M.
Deadlift Workout
Rack Pulls
- conventional
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- sumo
- 315 x 5
- 365 x 3
- 405 x 2
- 455 x 1
- 495 x 1
- 545 x 1
- 495 x 1
- 455 x 5
Notes: Good workout. Bw 201 lb.
compudog
Well-known member
Gym Fri Jul 17 2015
Morning - 6:00 A.M.
- fasted cardio; 15 min. treadmill, 15 min. stair stepper
Afternoon - 12:00 P.M.
Overhead Press Workout
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
- 185 x 1,1
Barbell Rows + Dumbbell Snatch (superset)
- barbell rows
- lb x reps
- 155 x 10,10,10
- dumbbell snatch
- lb x reps
- 40 x 5,5,5
Notes: Fun workout. Never tried dumbbell snatches before, saw someone else doing them & thought I'd try. Fun move. Bw 200.2 lb.
Morning - 6:00 A.M.
- fasted cardio; 15 min. treadmill, 15 min. stair stepper
Afternoon - 12:00 P.M.
Overhead Press Workout
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
- 185 x 1,1
Barbell Rows + Dumbbell Snatch (superset)
- barbell rows
- lb x reps
- 155 x 10,10,10
- dumbbell snatch
- lb x reps
- 40 x 5,5,5
Notes: Fun workout. Never tried dumbbell snatches before, saw someone else doing them & thought I'd try. Fun move. Bw 200.2 lb.
compudog
Well-known member
Gym Mon Jul 20 2015
Squat Workout
Box Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
Leg Press + Leg Extension (superset)
- leg press
- lb x reps
- 400 x 10,10,10
- leg extension
- lb x reps
- 130 x 10,10,10
Notes: Good workout. Scrambled up Mt. Lady Macdonald yesterday, legs were a bit sore today so didn't feel like going super heavy. Bw. 200.2 lb.
Mt. Lady Macdonald
Invalid Link Removed
Squat Workout
Box Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
Leg Press + Leg Extension (superset)
- leg press
- lb x reps
- 400 x 10,10,10
- leg extension
- lb x reps
- 130 x 10,10,10
Notes: Good workout. Scrambled up Mt. Lady Macdonald yesterday, legs were a bit sore today so didn't feel like going super heavy. Bw. 200.2 lb.
Mt. Lady Macdonald
Invalid Link Removed
kenpoengineer
Well-known member
Killing it in here! Love your mountain pictures!
compudog
Well-known member
Thanks Kenpo, I'm having a great season, really enjoying it.
compudog
Well-known member
Gym Tue Jul 21 2015
Overhead Press Workout #1
Seated Dumbbell Press + Chinups (superset)
- seated dumbbell press
- lb x reps
- 40 x 10
- 45 x 10
- 50 x 10
- 55 x 10
- 60 x 10
- chinups
- x reps
- x 5,5,5,5,5
Cable Flys + Dumbbell Curls + Dumbbell Rows (superset)
- cable flys
- lb x reps
- 50 x 10,10,10
- dumbbell curls
- lb x reps
- 45 x 10,10,10
- dumbbell rows
- lb x reps
- 90 x 10,10,10
Notes: Ok workout. Decided to forego horizontal pressing until I can get some traction with my physio. Bw 202.2 lb.
Overhead Press Workout #1
Seated Dumbbell Press + Chinups (superset)
- seated dumbbell press
- lb x reps
- 40 x 10
- 45 x 10
- 50 x 10
- 55 x 10
- 60 x 10
- chinups
- x reps
- x 5,5,5,5,5
Cable Flys + Dumbbell Curls + Dumbbell Rows (superset)
- cable flys
- lb x reps
- 50 x 10,10,10
- dumbbell curls
- lb x reps
- 45 x 10,10,10
- dumbbell rows
- lb x reps
- 90 x 10,10,10
Notes: Ok workout. Decided to forego horizontal pressing until I can get some traction with my physio. Bw 202.2 lb.
kenpoengineer
Well-known member
To me your squats are like pressing houses! 100 lbs x10x10 kills me! Lol. Nice job CD!
compudog
Well-known member
Thanks Kenpo. Squats are hard man, I tried sets of 10 with 135 and it was misery! I'd much rather do doubles and triples.
compudog
Well-known member
Gym Tue Jul 28 2015
Overhead Press Workout #1
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 4
Dumbbell Curls + Low Cable Flyes + Dumbbell Rows (superset)
- dumbbell curls
- lb x reps
- 45 x 10,10,10
- low cable flyes
- lb x reps
- 50 x 10,10,10
- dumbbell rows
- lb x reps
- 90 x 10,10,10
Notes: Good workout.
Overhead Press Workout #1
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 4
Dumbbell Curls + Low Cable Flyes + Dumbbell Rows (superset)
- dumbbell curls
- lb x reps
- 45 x 10,10,10
- low cable flyes
- lb x reps
- 50 x 10,10,10
- dumbbell rows
- lb x reps
- 90 x 10,10,10
Notes: Good workout.
compudog
Well-known member
Gym Thu Aug 06 2015
Deadlift Workout
Deadlifts
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- sumo
- 315 x 5
- add belt
- 365 x 5
- 405 x 5,3,2
Notes: Good workout. Been doing only cardio to prep for a big climb coming up. Got bored with it and said F it I'm pulling today.
Deadlift Workout
Deadlifts
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- sumo
- 315 x 5
- add belt
- 365 x 5
- 405 x 5,3,2
Notes: Good workout. Been doing only cardio to prep for a big climb coming up. Got bored with it and said F it I'm pulling today.