compudog's workout log
- Thread starter compudog
- Start date
compudog
Well-known member
Gym Fri Sep 02 2011
Pull-ups + Vertical Slantboard
- exc. x reps (p.u. = pull-up, s.u. = sit-up)
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- s.u. x 10
- p.u. x 5
- s.u. x 10
- p.u. x 5
- s.u. x 10
- p.u. x 5
Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 185 x 5
- 185 x 5
- 185 x 5
- 185 x 5
Dips, bodyweight
- x 10
- x 5
- x 5
- x 5
- x 5
- x 5
- x 5
Notes: Swapped my lat pull-downs for pull-ups. The range of motion is better, and the weight was getting too
high on the machine. Did a few dips just because I had some extra time.
Pull-ups + Vertical Slantboard
- exc. x reps (p.u. = pull-up, s.u. = sit-up)
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- s.u. x 10
- p.u. x 5
- s.u. x 10
- p.u. x 5
- s.u. x 10
- p.u. x 5
Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 185 x 5
- 185 x 5
- 185 x 5
- 185 x 5
Dips, bodyweight
- x 10
- x 5
- x 5
- x 5
- x 5
- x 5
- x 5
Notes: Swapped my lat pull-downs for pull-ups. The range of motion is better, and the weight was getting too
high on the machine. Did a few dips just because I had some extra time.
compudog
Well-known member
Gym Mon Sep 05 2011
Benchpress + Slantboard- lb x reps
- 135 x 5
- 185 x 5
- 210 x 5
- 210 x 5
- 10 situps
- 210 x 5
- 10 situps
- 210 x 5
- 10 situps
- 210 x 5
Deadlifts
- lb x reps
- 135 x 5
- 185 x 5
- 215 x 5
- 215 x 5
- 215 x 5
- 215 x 5
- 215 x 5
Notes: Ok workout. PR on bench, also on deadlifts.
Benchpress + Slantboard- lb x reps
- 135 x 5
- 185 x 5
- 210 x 5
- 210 x 5
- 10 situps
- 210 x 5
- 10 situps
- 210 x 5
- 10 situps
- 210 x 5
Deadlifts
- lb x reps
- 135 x 5
- 185 x 5
- 215 x 5
- 215 x 5
- 215 x 5
- 215 x 5
- 215 x 5
Notes: Ok workout. PR on bench, also on deadlifts.
WhatsaRoid?
Board Sponsor
Looking good so far
compudog
Well-known member
Thanks
compudog
Well-known member
Gym Tue Sep 06 2011
Squats- lb x reps
- 45 x 3
- 135 x 5
- 155 x 5
- 185 x 5
- 185 x 5
- 185 x 5
- 195 x 5
- 205 x 5
Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 400 x 10
- 200 x 10
Leg Extension
- lb x reps
- 120 x 10
- 180 x 8
- 200 x 6
- 180 x 8
- 120 x 10
Notes: Good workout. Was a bit hesitant to increase squat weight but it worked out ok, PR on squats.
Squats- lb x reps
- 45 x 3
- 135 x 5
- 155 x 5
- 185 x 5
- 185 x 5
- 185 x 5
- 195 x 5
- 205 x 5
Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 400 x 10
- 200 x 10
Leg Extension
- lb x reps
- 120 x 10
- 180 x 8
- 200 x 6
- 180 x 8
- 120 x 10
Notes: Good workout. Was a bit hesitant to increase squat weight but it worked out ok, PR on squats.
compudog
Well-known member
Gym Wed Sep 07 2011
Clean & Press + Slantboard
- lb x reps
- 70 x 5
- 80 x 5
- 90 x 5
- 105 x 5
- 105 x 5
- 10 situps
- 105 x 5
- 10 situps
- 105 x 5
- 10 situps
- 105 x 5
Dumbbell Rows
- lb x reps (x2)
- 90 x 5
- 95 x 5
- 100 x 5
- 105 x 5 *
- 110 x 5 *
- 115 x 5 *
* = with a strap
Notes: Good workout. Clean & press felt hard, dumbbell rows were easy though. Go figure. PR on clean & press, also on rows.
Clean & Press + Slantboard
- lb x reps
- 70 x 5
- 80 x 5
- 90 x 5
- 105 x 5
- 105 x 5
- 10 situps
- 105 x 5
- 10 situps
- 105 x 5
- 10 situps
- 105 x 5
Dumbbell Rows
- lb x reps (x2)
- 90 x 5
- 95 x 5
- 100 x 5
- 105 x 5 *
- 110 x 5 *
- 115 x 5 *
* = with a strap
Notes: Good workout. Clean & press felt hard, dumbbell rows were easy though. Go figure. PR on clean & press, also on rows.
compudog
Well-known member
Gym Thu Sep 08 2011
Cardio Day:
20 min. Treadmill, 5.5-6.0 mph, 0-4% incline. Cal = 284.
20 min. Elliptical Trainer, "move to the music", 50-90 RPM. Cal = 310.
Total Cal = 594
Notes: Some famous football coach once said "no-one ever drowned in sweat", but I'm pretty sure I got some up my nose today.
Cardio Day:
20 min. Treadmill, 5.5-6.0 mph, 0-4% incline. Cal = 284.
20 min. Elliptical Trainer, "move to the music", 50-90 RPM. Cal = 310.
Total Cal = 594
Notes: Some famous football coach once said "no-one ever drowned in sweat", but I'm pretty sure I got some up my nose today.
compudog
Well-known member
Gym Fri Sep 09 2011
Pull-ups (bodyweight) + Vertical Slantboard
- exc. x reps (p.u. = pull-ups, s.u. = sit-ups)
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- s.u. x 10
- p.u. x 5
- s.u. x 10
- p.u. x 5
- s.u. x 10
- p.u. x 5
Squats
- lb x reps
- 45 x 3
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 215 x 5
- 215 x 5
- 215 x 5
Notes: Good workout. PR on squats, form not great at 215 though. Will stick there for a bit.
Pull-ups (bodyweight) + Vertical Slantboard
- exc. x reps (p.u. = pull-ups, s.u. = sit-ups)
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- s.u. x 10
- p.u. x 5
- s.u. x 10
- p.u. x 5
- s.u. x 10
- p.u. x 5
Squats
- lb x reps
- 45 x 3
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 215 x 5
- 215 x 5
- 215 x 5
Notes: Good workout. PR on squats, form not great at 215 though. Will stick there for a bit.
compudog
Well-known member
Climbing Sat Sep 10 2011
Sport Climbing @ Grassi Lakes Canmore AB with Con.
We climbed 3 routes on "The Golf Course", as follows:
Hole in One, 25m 5.7
Unnamed route, 25m 5.6(?)
Chip Shot, 25m 5.6
I lead all 3 routes, Con lead unnamed and Chip Shot, and we ran laps on 2 of them.
I got 5 25m pitches in total for 125m, Con did 6 in total for 150m.
Notes: Great day. Easy climbing but since it was my first time on a rope in 2 years l'm
ok with that.
Sport Climbing @ Grassi Lakes Canmore AB with Con.
We climbed 3 routes on "The Golf Course", as follows:
Hole in One, 25m 5.7
Unnamed route, 25m 5.6(?)
Chip Shot, 25m 5.6
I lead all 3 routes, Con lead unnamed and Chip Shot, and we ran laps on 2 of them.
I got 5 25m pitches in total for 125m, Con did 6 in total for 150m.
Notes: Great day. Easy climbing but since it was my first time on a rope in 2 years l'm
ok with that.
compudog
Well-known member
Gym Mon Sep 12 2011
Benchpress + Slantboard
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 210 x 5
- 210 x 5
- 10 situps
- 210 x 5
- 10 situps
- 210 x 5
- 10 situps
- 210 x 5
Deadlifts
- lb x reps
- 135 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 245 x 5
- 245 x 5
Notes: Ok workout. PR on deadlifts, + 20 lb from prev. max.
Benchpress + Slantboard
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 210 x 5
- 210 x 5
- 10 situps
- 210 x 5
- 10 situps
- 210 x 5
- 10 situps
- 210 x 5
Deadlifts
- lb x reps
- 135 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 245 x 5
- 245 x 5
Notes: Ok workout. PR on deadlifts, + 20 lb from prev. max.
compudog
Well-known member
Gym Tue Sep 13 2011
Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 690 x 8
- 780 x 8
- 870 x 8
- 780 x 8
- 690 x 8
- 600 x 10
- 400 x 10
- 200 x 10
Squats + Hyperextensions
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 10 hypers
- 205 x 5
- 10 hypers
- 205 x 5
- 10 hypers
- 205 x 5
Notes: Ok workout. Squat racks were all in use when I got to the gym, so I had to pass the time with the leg press machine while I waited for a squat rack to come free.
Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 690 x 8
- 780 x 8
- 870 x 8
- 780 x 8
- 690 x 8
- 600 x 10
- 400 x 10
- 200 x 10
Squats + Hyperextensions
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 10 hypers
- 205 x 5
- 10 hypers
- 205 x 5
- 10 hypers
- 205 x 5
Notes: Ok workout. Squat racks were all in use when I got to the gym, so I had to pass the time with the leg press machine while I waited for a squat rack to come free.
compudog
Well-known member
Gym Wed Sep 14 2011
Clean & Press + Hyperextensions
- lb x reps
- 70 x 5
- 80 x 5
- 90 x 5
- 105 x 5
- 105 x 5
- 10 hypers
- 105 x 5
- 10 hypers
- 105 x 5
- 10 hypers
Dumbbell Rows
- lb x reps (x2)
- 90 x 5
- 95 x 5
- 100 x 5
- 105 x 5
- 110 x 5
- 115 x 5
- 120 x 5
Notes: Good workout, PR on dumbbell rows, +5 lb on prev. max.
Clean & Press + Hyperextensions
- lb x reps
- 70 x 5
- 80 x 5
- 90 x 5
- 105 x 5
- 105 x 5
- 10 hypers
- 105 x 5
- 10 hypers
- 105 x 5
- 10 hypers
Dumbbell Rows
- lb x reps (x2)
- 90 x 5
- 95 x 5
- 100 x 5
- 105 x 5
- 110 x 5
- 115 x 5
- 120 x 5
Notes: Good workout, PR on dumbbell rows, +5 lb on prev. max.
compudog
Well-known member
Wow those are some HEAVY DB rows!
Hi mattrag,
Thanks. I've been wondering where my current max is, think I'm about there.
compudog
compudog
Well-known member
Gym Fri Sep 16 2011
Pull-ups + Hyperextensions
- exc. x reps (p.u. = pull-up, h.e. = hyperextension)
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- h.e. x 10
- p.u. x 5
- h.e. x 10
- p.u. x 5
- h.e. x 10
- p.u. x 5
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 225 x 3 <- PR + 10 lb
Notes: Good workout, first time trying box squats, I like that a lot, both easier and harder than the full back version.
Pull-ups + Hyperextensions
- exc. x reps (p.u. = pull-up, h.e. = hyperextension)
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- h.e. x 10
- p.u. x 5
- h.e. x 10
- p.u. x 5
- h.e. x 10
- p.u. x 5
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 225 x 3 <- PR + 10 lb
Notes: Good workout, first time trying box squats, I like that a lot, both easier and harder than the full back version.
compudog
Well-known member
Gym Mon Sep 19 2011
Bench Press + Hyper-extensions
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 215 x 5
- 215 x 5
- 10 hypers
- 215 x 5
- 10 hypers
- 215 x 5
- 10 hypers
- 215 x 5
Deadlift
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 245 x 5
- 265 x 5 <- PR + 20 lb
Notes: Good workout, PR on bench press + PR on deadlift. Good day.
Bench Press + Hyper-extensions
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 215 x 5
- 215 x 5
- 10 hypers
- 215 x 5
- 10 hypers
- 215 x 5
- 10 hypers
- 215 x 5
Deadlift
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 245 x 5
- 265 x 5 <- PR + 20 lb
Notes: Good workout, PR on bench press + PR on deadlift. Good day.
compudog
Well-known member
Gym Tue Sep 20 2011
Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 205 x 5
Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 400 x 10
- 200 x 10
Leg Extension
- lb x reps
- 120 x 10
- 180 x 8
- 200 x 6
- 180 x 8
- 120 x 10
Notes: Good workout.
Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 205 x 5
Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 400 x 10
- 200 x 10
Leg Extension
- lb x reps
- 120 x 10
- 180 x 8
- 200 x 6
- 180 x 8
- 120 x 10
Notes: Good workout.
compudog
Well-known member
Gym Wed Sep 21 2011
Clean & Press + Hyperextensions
- lb x reps
- 70 x 5
- 80 x 5
- 90 x 5
- 105 x 5
- 105 x 5
- 10 hypers
- 105 x 5
- 10 hypers
- 105 x 5
- 10 hypers
- 105 x 5
Dumbbell Rows
- lb x reps (x2)
- 90 x 5
- 95 x 5
- 100 x 5
- 105 x 5
- 110 x 5
- 110 x 5
- 110 x 5
Notes: Pretty good workout.
Clean & Press + Hyperextensions
- lb x reps
- 70 x 5
- 80 x 5
- 90 x 5
- 105 x 5
- 105 x 5
- 10 hypers
- 105 x 5
- 10 hypers
- 105 x 5
- 10 hypers
- 105 x 5
Dumbbell Rows
- lb x reps (x2)
- 90 x 5
- 95 x 5
- 100 x 5
- 105 x 5
- 110 x 5
- 110 x 5
- 110 x 5
Notes: Pretty good workout.
compudog
Well-known member
Gym Fri Sep 23 2011
Warmup
- 10 min. stationary bike
Pull-ups + Hyperextensions
- exc. x reps (p.u. = pull-up, h.e. = hyperextension)
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- h.e. x 10
- p.u. x 5
- h.e. x 10
- p.u. x 5
- h.e. x 10
- p.u. x 5
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 225 x 5
Notes: Good workout. Really liking those box squats.
Warmup
- 10 min. stationary bike
Pull-ups + Hyperextensions
- exc. x reps (p.u. = pull-up, h.e. = hyperextension)
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- h.e. x 10
- p.u. x 5
- h.e. x 10
- p.u. x 5
- h.e. x 10
- p.u. x 5
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 225 x 5
Notes: Good workout. Really liking those box squats.
compudog
Well-known member
Scramble Sat Sep 24 2011
Scramble + Summit Ridge Traverse of Grotto Peak in Canmore AB
Total time = 7.5 hrs.
Total Disatance = 5 mi.
Total Elevation Gain = 1425m (4674')
Total Cal = 5000 est.
Notes: To call this a workout doesn't do it justice. It's really a whole day.
Scramble + Summit Ridge Traverse of Grotto Peak in Canmore AB
Total time = 7.5 hrs.
Total Disatance = 5 mi.
Total Elevation Gain = 1425m (4674')
Total Cal = 5000 est.
Notes: To call this a workout doesn't do it justice. It's really a whole day.
compudog
Well-known member
Gym Mon Sep 26 2011
Warmup
- 10 min. walking on treadmill.
Bench Press + Hyperextensions
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 215 x 5
- 215 x 4
- 10 hypers
- 215 x 5
Deadlift
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 245 x 5
- 275 x 5 <- PR + 10 lb.
Notes: Tough workout, still recovering from my scramble on Saturday.
Warmup
- 10 min. walking on treadmill.
Bench Press + Hyperextensions
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 215 x 5
- 215 x 4
- 10 hypers
- 215 x 5
Deadlift
- lb x reps
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 245 x 5
- 275 x 5 <- PR + 10 lb.
Notes: Tough workout, still recovering from my scramble on Saturday.
compudog
Well-known member
Gym Tue Sep 27 2011
Warmup
- 10 min. walking on treadmill
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 225 x 5
Hacksquat Machine
- lb x reps
- 90 x 10
- 180 x 10
- 270 x 10
- 270 x 10
- 270 x 10
- 180 x 10
- 90 x 10
Notes: Bit slow today, *still* recovering from scrambling on Saturday.
Warmup
- 10 min. walking on treadmill
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 225 x 5
Hacksquat Machine
- lb x reps
- 90 x 10
- 180 x 10
- 270 x 10
- 270 x 10
- 270 x 10
- 180 x 10
- 90 x 10
Notes: Bit slow today, *still* recovering from scrambling on Saturday.
compudog
Well-known member
Gym Wed Sep 28 2011
Warmup
- 10 min. stationary bike
Standing Military Press + Hyperextensions
- lb x reps
- 70 x 5
- 80 x 5
- 90 x 5
- 110 x 5
- 110 x 5
- 10 hypers
- 110 x 5
- 10 hypers
- 110 x 5
- 10 hypers
- 115 x 5 <- PR + 10 lb
Dumbbell Rows
- lb x reps (x2)
- 100 x 5
- 105 x 5
- 110 x 5
- 115 x 5
- 120 x 5
- 125 x 5 <- PR + 5 lb
Notes: Pretty good workout.
Warmup
- 10 min. stationary bike
Standing Military Press + Hyperextensions
- lb x reps
- 70 x 5
- 80 x 5
- 90 x 5
- 110 x 5
- 110 x 5
- 10 hypers
- 110 x 5
- 10 hypers
- 110 x 5
- 10 hypers
- 115 x 5 <- PR + 10 lb
Dumbbell Rows
- lb x reps (x2)
- 100 x 5
- 105 x 5
- 110 x 5
- 115 x 5
- 120 x 5
- 125 x 5 <- PR + 5 lb
Notes: Pretty good workout.
compudog
Well-known member
Gym Fri Sep 30 2011
Warmup
- 10 min. stationary bike
Pull-ups + Hyperextensions
- exc x reps (p.u. = pull-up, h.e. = hyperextension)
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- h.e. x 10
- p.u. x 5
- h.e. x 10
- p.u. x 5
- h.e. x 10
- p.u. x 10
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 245 x 5 <- P.R. + 20 lb
Notes: Pretty good workout.
Warmup
- 10 min. stationary bike
Pull-ups + Hyperextensions
- exc x reps (p.u. = pull-up, h.e. = hyperextension)
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- h.e. x 10
- p.u. x 5
- h.e. x 10
- p.u. x 5
- h.e. x 10
- p.u. x 10
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 245 x 5 <- P.R. + 20 lb
Notes: Pretty good workout.
compudog
Well-known member
Gym Mon Oct 03 2011
Warmup
- 10 min. walking on treadmill
Benchpress + Hyperextensions
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 215 x 5
- 215 x 5
- 10 hypers
- 215 x 5
- 10 hypers
- 215 x 4
- 10 hypers
- 215 x 4
Deadlift
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 295 x 5 <- PR + 20 lb
Notes: Ok workout. Sucks that I didn't get all my sets on the bench, but nice to hit my target on the deadlift.
Warmup
- 10 min. walking on treadmill
Benchpress + Hyperextensions
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 215 x 5
- 215 x 5
- 10 hypers
- 215 x 5
- 10 hypers
- 215 x 4
- 10 hypers
- 215 x 4
Deadlift
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 295 x 5 <- PR + 20 lb
Notes: Ok workout. Sucks that I didn't get all my sets on the bench, but nice to hit my target on the deadlift.
compudog
Well-known member
Gym Tue Oct 04 2011
Warmup
- 10 min. stationary bike
Squats
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 225 x 5 <- PR + 10 lb.
Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 400 x 10
- 200 x 10
Leg Extension
- lb x reps
- 120 x 10
- 180 x 8
- 200 x 6
- 180 x 8
- 120 x 10
Notes: Ok workout. Was feeling a bit beat up from deadlifts yesterday so my form may have been a bit off on the squats, oh well, I just hope no-one was watching real close...
Warmup
- 10 min. stationary bike
Squats
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 205 x 5
- 225 x 5 <- PR + 10 lb.
Leg Press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 400 x 10
- 200 x 10
Leg Extension
- lb x reps
- 120 x 10
- 180 x 8
- 200 x 6
- 180 x 8
- 120 x 10
Notes: Ok workout. Was feeling a bit beat up from deadlifts yesterday so my form may have been a bit off on the squats, oh well, I just hope no-one was watching real close...
compudog
Well-known member
Gym Wed Oct 05 2011
Warmup
- 10 min. jogging (5.5 m.p.h.) on treadmill.
Olympic Press + Hyperextensions
- lb x reps
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- 115 x 5
- 115 x 5
- 10 hypers
- 115 x 5
- 10 hypers
- 125 x 5
- 10 hypers
- 135 x 3 <- P.R. + 20 lb
Dumbbell Rows
- lb x reps (x2)
- 100 x 5
- 105 x 5
- 110 x 5
- 115 x 5
- 120 x 5
Notes: Ok workout.
Warmup
- 10 min. jogging (5.5 m.p.h.) on treadmill.
Olympic Press + Hyperextensions
- lb x reps
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- 115 x 5
- 115 x 5
- 10 hypers
- 115 x 5
- 10 hypers
- 125 x 5
- 10 hypers
- 135 x 3 <- P.R. + 20 lb
Dumbbell Rows
- lb x reps (x2)
- 100 x 5
- 105 x 5
- 110 x 5
- 115 x 5
- 120 x 5
Notes: Ok workout.
compudog
Well-known member
Gym Fri Oct 07 2011
Warmup
- 10 min. walking on treadmill
Pull-ups + Hyperextensions
- exc. x reps (p.u. = pull-up, h.e. = hyperextensions)
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- h.e. x 10
- p.u. x 5
- h.e. x 10
- p.u. x 5
- h.e. x 10
- p.u. x 10
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 245 x 5
- 265 x 5 <- P.R. + 20 lb
Notes: I squatted 265 lb! Really liking those box squats now.
Warmup
- 10 min. walking on treadmill
Pull-ups + Hyperextensions
- exc. x reps (p.u. = pull-up, h.e. = hyperextensions)
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- p.u. x 5
- h.e. x 10
- p.u. x 5
- h.e. x 10
- p.u. x 5
- h.e. x 10
- p.u. x 10
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 245 x 5
- 265 x 5 <- P.R. + 20 lb
Notes: I squatted 265 lb! Really liking those box squats now.
compudog
Well-known member
Gym Sun Oct 09 2011
Warmup
- 10 min. walking on treadmill.
Bench Press
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 215 x 5
- 215 x 5
- 215 x 5
- 215 x 5
- 215 x 5
Deadlift
- lb x reps
- 135 x 5
- 225 x 5
- 275 x 5
- 315 x 5 <- P.R. + 20 lb.
Notes: Even shorter workout than usual today, was in a different town for Thanksgiving dinner, snuck away before desert & got in a quickie at the local community fitness center.
Warmup
- 10 min. walking on treadmill.
Bench Press
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 215 x 5
- 215 x 5
- 215 x 5
- 215 x 5
- 215 x 5
Deadlift
- lb x reps
- 135 x 5
- 225 x 5
- 275 x 5
- 315 x 5 <- P.R. + 20 lb.
Notes: Even shorter workout than usual today, was in a different town for Thanksgiving dinner, snuck away before desert & got in a quickie at the local community fitness center.
compudog
Well-known member
Gym Tue Oct 11 2011
Warmup
- 10 min. jogging treadmill (5.0 m.p.h.)
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 155 x 5
- 185 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 225 x 5
Notes: Another short workout, also a short box: used a different box today, slightly below parallel I think.
Warmup
- 10 min. jogging treadmill (5.0 m.p.h.)
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 155 x 5
- 185 x 5
- 185 x 5
- 205 x 5
- 225 x 5
- 225 x 5
Notes: Another short workout, also a short box: used a different box today, slightly below parallel I think.
compudog
Well-known member
Gym Wed Oct 12 2011
Warmup
- 10 min. stationary bike.
Press + Hyperextensions
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 95 x 5
- 10 hypers
- 95 x 5
- 10 hypers
- 95 x 5
- 10 hypers
- 95 x 10
Dumbbell Rows
- lb x reps (x2)
- 60 x 10
- 70 x 10
- 80 x 10
- 70 x 10
- 60 x 10
Notes: Light/rehab workout, messed up shoulder. Pencilled in for a massage tomorrow, hopefully that will clear it up.
Warmup
- 10 min. stationary bike.
Press + Hyperextensions
- lb x reps
- 45 x 5
- 65 x 5
- 85 x 5
- 95 x 5
- 10 hypers
- 95 x 5
- 10 hypers
- 95 x 5
- 10 hypers
- 95 x 10
Dumbbell Rows
- lb x reps (x2)
- 60 x 10
- 70 x 10
- 80 x 10
- 70 x 10
- 60 x 10
Notes: Light/rehab workout, messed up shoulder. Pencilled in for a massage tomorrow, hopefully that will clear it up.
compudog
Well-known member
Gym Mon Oct 17 2011
Warmup- 5 min. treadmill 5.5 m.p.h.
Deadlift
- lb x reps
- 135 x 5
- 225 x 5
- 275 x 5
- 315 x 5
Dumbbell Curls + Hyperextensions
- lb x reps (x2)
- 35 x 10
- 40 x 8
- 45 x 6
- 50 x 5
- 55 x 5
- 10 hypers
- 55 x 5
- 10 hypers
- 55 x 5
- 10 hypers
Notes: Good workout. Was sick last week, feeling better now.
Warmup- 5 min. treadmill 5.5 m.p.h.
Deadlift
- lb x reps
- 135 x 5
- 225 x 5
- 275 x 5
- 315 x 5
Dumbbell Curls + Hyperextensions
- lb x reps (x2)
- 35 x 10
- 40 x 8
- 45 x 6
- 50 x 5
- 55 x 5
- 10 hypers
- 55 x 5
- 10 hypers
- 55 x 5
- 10 hypers
Notes: Good workout. Was sick last week, feeling better now.
compudog
Well-known member
Gym Thu Oct 20 2011
Warmup
- 5 min. jogging (5.5 mph) on treadmill.
Bench Press + Hyperextensions
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 220 x 5 <- P.R. + 5 lb
- 220 x 4
- 10 hypers
- 220 x 4
- 10 hypers
- 220 x 4
- 10 hypers
- 220 x 3
- 205 x 4
- 185 x 3
- 155 x 4
- 135 x 8
Notes: Ok workout.
Warmup
- 5 min. jogging (5.5 mph) on treadmill.
Bench Press + Hyperextensions
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 220 x 5 <- P.R. + 5 lb
- 220 x 4
- 10 hypers
- 220 x 4
- 10 hypers
- 220 x 4
- 10 hypers
- 220 x 3
- 205 x 4
- 185 x 3
- 155 x 4
- 135 x 8
Notes: Ok workout.
compudog
Well-known member
Gym Sat Oct 22 2011
Warmup- 5 min. walking treadmill
Press
- lb x reps
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- 135 x 4
- 135 x 3
- 135 x 3
- 115 x 5
- 95 x 5
- 65 x 10
- 65 x 10
- 65 x 10
- 65 x 10
- 65 x 10
Dumbbell Rows
- lb x reps (x2)
- 60 x 15
- 70 x 15
- 80 x 15
- 70 x 15
- 60 x 15
Notes: Ok workout. Haven't been in the gym on a Saturday for a while.
Warmup- 5 min. walking treadmill
Press
- lb x reps
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- 135 x 4
- 135 x 3
- 135 x 3
- 115 x 5
- 95 x 5
- 65 x 10
- 65 x 10
- 65 x 10
- 65 x 10
- 65 x 10
Dumbbell Rows
- lb x reps (x2)
- 60 x 15
- 70 x 15
- 80 x 15
- 70 x 15
- 60 x 15
Notes: Ok workout. Haven't been in the gym on a Saturday for a while.
compudog
Well-known member
Gym Mon Oct 24 2011
Warmup- 5 min. stationary bike
Deadlift
- lb x reps
- 135 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 275 x 5
- 225 x 5
Dumbbell Curls
- lb x reps (x2)
- 35 x 10
- 35 x 10
- 35 x 10
- 35 x 10
- 35 x 10
Notes: Ok workout. Wanted 2 sets at 315 on deadlift, but didn't have enough time to rest long enough.
Warmup- 5 min. stationary bike
Deadlift
- lb x reps
- 135 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 275 x 5
- 225 x 5
Dumbbell Curls
- lb x reps (x2)
- 35 x 10
- 35 x 10
- 35 x 10
- 35 x 10
- 35 x 10
Notes: Ok workout. Wanted 2 sets at 315 on deadlift, but didn't have enough time to rest long enough.
compudog
Well-known member
Gym Tue Oct 25 2011
Warmup
- 5 min. walking treadmill
Bench Press + Slantboard
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 220 x 5
- 220 x 5
- 10 situps
- 220 x 5
- 10 situps
- 220 x 5
- 10 situps
- 220 x 5
- 115 x 10
- 115 x 10
- 115 x 10
- 115 x 10
- 115 x 10
Notes: Ok workout. Couldn't decide what to do for assistance work today so I just did more bench presses.
Warmup
- 5 min. walking treadmill
Bench Press + Slantboard
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 220 x 5
- 220 x 5
- 10 situps
- 220 x 5
- 10 situps
- 220 x 5
- 10 situps
- 220 x 5
- 115 x 10
- 115 x 10
- 115 x 10
- 115 x 10
- 115 x 10
Notes: Ok workout. Couldn't decide what to do for assistance work today so I just did more bench presses.
compudog
Well-known member
Gym Thu Oct 27 2011
Warmup
- 5 min. jogging treadmill.
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 3
- 275 x 3
- 295 x 2
- 315 x 3 <- P.R. + 40 lb !!!
Leg Press + Slantboard
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 10 situps
- 690 x 8
- 10 situps
- 780 x 8
- 10 situps
- 870 x 8
Notes: What can I say I'm a beast.
Warmup
- 5 min. jogging treadmill.
Box Squats
- lb x reps
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 3
- 275 x 3
- 295 x 2
- 315 x 3 <- P.R. + 40 lb !!!
Leg Press + Slantboard
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- 10 situps
- 690 x 8
- 10 situps
- 780 x 8
- 10 situps
- 870 x 8
Notes: What can I say I'm a beast.
compudog
Well-known member
Gym Fri Oct 28 2011
Warmup
- 5 min. jogging treadmill
Press + Hyperextensions
- lb x reps
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 135 x 5
- 10 hypers
- 135 x 5
- 10 hypers
- 135 x 5
- 10 hypers
- 135 x 5
Iso-Lateral Row Machine
- lb x reps
- 100 x 10
- 190 x 10
- 280 x 10
- 370 x 10 (1 side at a time)
- 280 x 10
- 190 x 10
- 100 x 10
Notes: Good workout, except that I smoked my nose on my second working set of presses. They say a person's nose never stops growing, so that's my excuse: I'm old and my nose is big.
Warmup
- 5 min. jogging treadmill
Press + Hyperextensions
- lb x reps
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 135 x 5
- 10 hypers
- 135 x 5
- 10 hypers
- 135 x 5
- 10 hypers
- 135 x 5
Iso-Lateral Row Machine
- lb x reps
- 100 x 10
- 190 x 10
- 280 x 10
- 370 x 10 (1 side at a time)
- 280 x 10
- 190 x 10
- 100 x 10
Notes: Good workout, except that I smoked my nose on my second working set of presses. They say a person's nose never stops growing, so that's my excuse: I'm old and my nose is big.
compudog
Well-known member
Gym Tue Nov 01 2011
Warmup
- 5 min. jogging treadmill.
Bench Press + Hyperextensions
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 225 x 5 <- P.R. + 5 lb
- 225 x 5
- 225 x 5
- 205 x 5
- 10 hypers
- 185 x 10
- 10 hypers
- 155 x 10
- 10 hypers
- 135 x 10
Notes: Ok workout.
Warmup
- 5 min. jogging treadmill.
Bench Press + Hyperextensions
- lb x reps
- 45 x 5
- 135 x 5
- 155 x 5
- 185 x 5
- 205 x 5
- 225 x 5 <- P.R. + 5 lb
- 225 x 5
- 225 x 5
- 205 x 5
- 10 hypers
- 185 x 10
- 10 hypers
- 155 x 10
- 10 hypers
- 135 x 10
Notes: Ok workout.