compudog's workout log

Gym Tue Apr 15 2014

531 Schedule: M9,W4,D2 - Squat Deload

Squats
- lb x reps
- 45 x 10
- 95 x 10
- 115 x 10
- 135 x 10
- 155 x 10
- 185 x 10

RDL
- lb x reps
- 135 x 12
- 135 x 12
- 135 x 12

Notes: Easy workout, as a deload workout should be, but oh man, serious lower back pumps. Probably related to my crummy sleep or maybe the way my diet's fallen off the planet over the last few days.
 
Gym Wed Apr 16 2014

Rest Day Workout

Farmer's walk wi/dumbbells, ~ 50m
- x lb
- x 70,80,90,90,90

Hanging Leg Raise + Hyperextensions (superset)
- hanging leg raise
- x reps
- x 5,5,5

- hypers
- x reps
- x 10,10,10

Notes: Ok workout.
 
Gym Thu Apr 17 2014

531 Schedule: M9,W4,D4 - Overhead Press deload.

Warmup
- chinups x 6,6,6,6

Overhead Press
- lb x reps
- 45 x 10
- 65 x 10
- 95 x 10
- 115 x 10
- 135 x 8

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

- hs shoulder press
- lb x reps
- 150 x 12
- 150 x 12
- 150 x 12

Notes: Ok workout.
 
Gym Fri Apr 18 2014

Deadlift Workout

Rack Pulls
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 5
- 405 x 2,2,2,2,2

Front Squats
- lb x reps
- 95 x 5
- 135 x 5
- 205 x 5

Notes: Ok workout. Doing front squats with 205 was challenging at the end of this workout. I got it done but it wasn't pretty. Much more manageable @ 185 but you don't make progress by staying in your comfort zone.
 
Gym Tue Apr 22 2014

531 Schedule: M10,W1,D1 - Bench Press

Warmup
- chinups x 6,6,6,6

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 205 x 5
- 235 x 5
- 265 x 6

HS Low Row + HS Shoulder Press (superset)
- hs low row
- lb x reps
- 180 x 10
- 230 x 10
- 280 x 10

- hs shoulder press
- lb x reps
- 100 x 10
- 190 x 10
- 240 x 9

Notes: Ok workout,off schedule, in the gym at 6 PM, quite busy, not used to that.
 
Gym Wed Apr 23 2014

531 Schedule: M10,W1,D2 - Squats

Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 205 x 5
- 235 x 5
- 265 x 6

RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

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

Notes: Pretty good workout. Getting stronger on the squats, working on dive bombing down, trying to speed up/smooth out the descent a little. Also working on the low bar, it's a bit awkward at the top but much better at the bottom so it's worth the hassle. Plus I noticed my hands naturally go death grip with the bar in the low position, which is kind of a bonus.
 
Gym Thu Apr 24 2014

531 Schedule: M10,W1,D3 - Overhead Press

Warmup
- chinups x 6,6,6,6

Overhead Press
- lb x reps
- warmup
- 45 x 5
- 65 x 5
- 95 x 5
- core lifts
- 120 x 5
- 135 x 5
- 155 x 8

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

- hs incline press
- lb x reps
- 140 x 10
- 180 x 10
- 230 x 10

Notes: Good workout. Reset my max on OHP to 180 from 190. Got my max lift last cycle but only for 1 rep, no sense adding more weight at that point so, reset.
 
Gym Fri Apr 25 2014

Deadlift Workout

Rack Pulls
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 5
- 405 x 2,2,2,2,2

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

Notes: Good workout, strategised a bit better on my deads, been switching between conventional and sumo stance to work around an injury, sumo works better for my personal geometry but it tends to aggravate my hips a bit, so I settled on conventional for warmups & sumo for heavier pulls.
 
Gym Mon Apr 28 2014

531 Schedule: M10,W2,D1 - Bench Press

Warmup
- chinups x 6,6,6,6

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 220 x 3
- 250 x 3
- 280 x 4

HS Low Row + HS Incline Press (superset)
- hs low row
- lb x reps
- 190 x 10
- 240 x 10
- 280 x 10

- hs incline press
- lb x reps
- 140 x 10
- 180 x 10
- 230 x 10

Notes: Ok workout.
 
Gym Tue Apr 29 2014

531 Schedule: M10,W2,D2 - Squats

Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 230 x 3
- 250 x 3
- 280 x 3

RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

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

Notes: Ok workout. A2G squats are not easy, getting stronger with them though, no question.
 
Gym Wed Apr 30 2014

Rest Day Workout

Farmer's walk wi/dumbbells, ~ 50m
- x lb
- x 70,80,90,90,90

Hanging Leg Raise + Hyperextensions (superset)
- hanging leg raise
- x reps
- x 5,5,5

- hypers
- x reps
- x 10,10,10

Notes: Good workout, amazing what farmer's walks can do for your conditioning, I've gone from being barely able to get this workout done in 40 minutes to leaving the gym 10 minutes early (today).
 
Gym Thu May 01 2014

531 Schedule: M10,W2,D3 - Overhead Press

Warmup
- chinups x 6,6,6,6

Overhead Press
- lb x reps
- warmup
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- core lifts
- 130 x 3
- 145 x 3
- 165 x 4

HS Low Row + HS Shoulder Press (superset)
- hs low row
- lb x reps
- 180 x 10
- 230 x 10
- 270 x 10

- hs shoulder press
- lb x reps
- 150 x 10
- 190 x 10
- 240 x 9

Notes: Good workout.
 
Gym Fri May 02 2014

Deadlift Workout

Rack Pulls
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 5
- 405 x 2,2,2
- 455 x 1,1

Front Squats
- lb x reps
- 135 x 5
- 185 x 5
- 205 x 5

Notes: Ok workout. 405 was feeling a bit toyish so I decided to go for a couple singles at 455. Doesn't feel like I got too beat up, tommorow will tell the tale. Front squats are progressing nicely, 205 isn't the struggle it was at first.
 
Gym Tue May 06 2014

531 Schedule: M10,W3,D1 - Bench Press

Warmup
- chinups x 6,6,6,6

Bench Press
- lb x reps
- warmups
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 235 x 5
- 265 x 3
- 295 x 2

HS Low Row + HS Incline Press (superset)
- hs low row
- lb x reps
- 180 x 10
- 230 x 10
- 270 x 10

- hs incline press
- lb x reps
- 140 x 10
- 180 x 10
- 230 x 10

Notes: Pretty good workout.
 
Gym Wed May 07 2014

531 Schedule: M10,W3,D1 - Squats

Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 235 x 5
- 265 x 3
- 295 x 2

RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

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

Notes: Good workout.
 
Gym Thu May 08 2014

531 Schedule: M10,W3,D3 - Overhead press

Warmup
- chinups x 6,6,6,6

Overhead Press
- lb x reps
- warmup
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- core lifts
- 135 x 5
- 155 x 3
- 175 x 2

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

- hs shoulder press
- lb x reps
- 150 x 10
- 190 x 10
- 240 x 10

Notes: Ok workout, was a bit halfassed on the OHP but oh well the weights went up anyway.
 
Gym Fri May 09 2014

Deadlift Workout

Rack Pulls
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 3
- 405 x 2
- 455 x 1
- 505 x 1

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

Notes: Pretty good workout.
 
Gym Mon May 12 2014

531 Schedule: M10,W4,D1 - Bench Press Deload

Warmup
- chinups x 6,6,6,6

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 10
- core lifts
- 135 x 10
- 155 x 10
- 185 x 10

Dumbbell Rows + Slantboard Crunches (superset)
- dumbbell rows
- lb x reps
- 50 x 10
- 50 x 10
- 50 x 10

- slantboard
- x reps
- x 10,10,10


Notes: Ok workout. Crunches are no-no in weight lifting these days, but a person still needs to get up off the couch, get out of bed each morning, & so on.
 
Gym Tue May 13 2014

531 Schedule: M10,W4,D2 - Squat Deload

Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 10
- 115 x 10
- core lifts
- 135 x 10
- 155 x 10
- 185 x 10

Dimel Deadlifts + Leg Press (superset)
- dimel deads
- lb x reps'
- 135 x 10
- 135 x 10
- 135 x 10

- leg press
- lb x reps
- 400 x 15
- 400 x 15
- 400 x 15

Notes: Ok workout.
 
Gym Wed May 14 2014

Rest Day Workout - Deload


Farmer's walk wi/dumbbells, ~ 50m
- x lb
- x 70,70,70,70,70,70


Notes: Forgot my shorts (how?!), had to work out in my jeans. Would've just skipped it, being the fashion conscious gym goer that I am, but I ran into my partner on the way out the door, who (thankfully) prevented me from bailing.
 
Gym Thu May 15 2015

531 Schedule: M10,W4,D3 - Overhead Press deload

Warmup
- chinups x 6,6,6,6

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

1 Arm Dumbbell Overhead press + Dumbbell Rows (superset)
- dumbbell OHP
- lb x reps
- 40 x 10
- 40 x 10
- 40 x 10

- dumbbell rows
- lb x reps
- 50 x 10
- 50 x 10
- 50 x 10

Notes: Ok workout.
 
Gym Fri May 16 2014

Deadlift Workout - Deload

Rack Pulls
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 5
- 405 x 1,1,1,1,1

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

Notes: Ok workout.
 
Gym Wed May 21 2014

531 Schedule: M11,W1,D2 - Squats

Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 205 x 5
- 240 x 5
- 270 x 3,2

RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

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

Notes: Ok workout.
 
Gym Thu May 22 2014

531 Schedule: M11,W1,D3 - Overhead Press

Warmup
- chinups x 6,6,6,6

Overhead Press
- lb x reps
- warmup
- 45 x 5
- 65 x 5
- 95 x 5
- core lifts
- 120 x 5
- 140 x 5
- 160 x 6

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

- hs shoulder press
- lb x reps
- 150 x 10
- 190 x 10
- 240 x 7

Notes: Good workout.
 
Gym Fri May 23 2014

Deadlift Workout

Rack Pulls
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 5
- 405 x 2,2,2,2,2

Front Squats
- lb x reps
- 95 x 5
- 135 x 5
- 185 x 5
- 205 x 5

Notes: Good workout.
 
Gym Mon May 26 2014

531 Schedule: M11,W2,D1 - Bench Press

Warmup
- chinups x 6,6,6,6

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 225 x 3
- 255 x 3
- 285 x 3

HS Low Row + HS Incline Press (superset)
- hs low row
- lb x reps
- 190 x 10
- 240 x 10
- 280 x 10

- hs incline press
- lb x reps
- 140 x 10
- 180 x 10
- 230 x 10

Notes: Ok workout.
 
Gym Tue May 27 2014

531 Schedule: M11,W2,D2 - Squats

Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 225 x 3
- 255 x 3
- 285 x 2,1

RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

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

Notes: Ok workout.
 
Gym Wed May 28 2014

Rest Day Workout

Farmer's Walk wi/dumbbells, ~50m
- x lb
- x 70,70,80,80,90,90

Hanging Leg Raise + Hyperextensions
- hanging leg raise
- x reps
- x 5,5,5

- hypers
- x reps
- x 10,10,10

Notes: Ok workout
 
Gym Thu May 29 2014

531 Schedule: M11,W2,D3 - Overhead Press

Warmup
- chinups x 6,6,6,6

Overhead Press
- lb x reps
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- core lifts
- 130 x 3
- 150 x 3
- 170 x 4

Seated Cable Row + HS Shoulder Press (superset)
- cable row
- lb x reps
- 200 x 10
- 220 x 10
- 240 x 10

- hs shoulder press
- lb x reps
- 150 x 10
- 190 x 10
- 240 x 7

Notes: Good workout.
 
Gym Fri May 30 2014

Deadlift Workout

Rack Pulls
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 3
- 405 x 2
- 455 x 1,1,1,1,1

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

Notes: Ok workout.
 
Gym Mon Jun 02 2014

531 Schedule: M11,W3,D1 - Bench Press

Warmup
- chinups x 6,6,6,6

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 240 x 5
- 270 x 3
- 300 x 2

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

- hs incline press
- lb x reps
- 140 x 10
- 180 x 10
- 230 x 10

Notes: Good workout.
 
Gym Tue Jun 03 2014

531 Schedule: M11,W3,D2 - Squats


Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 240 x 5
- 270 x 3
- 300 x 1


RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5


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

Notes: Good workout. Here is a vid of my 300 lb squat, someone implied I wasn't getting full depth, looks good to me...

[video=youtube_share;XfvSd19wT1w]http://youtu.be/XfvSd19wT1w[/video]
 
I'm liking it again. I'm liking the looks of the cjc-dac and thinking about a run of it this spring if I wander into some cash. Gwp has cjc-dac cut with ghrp or the ipamorelin for a pretty decent price if you catch one of the big mega sales. I'm also looking into the bpc-157 but I haven't looked too closely yet. I'm transitioning from straight performance to more of a anti-aging/quality of life approach. My mind is 25, but my joints seem to be 50. Lol. I feel like if I can stay healthy I can keep making good progress with simple stuff.
 
Mr.Sinister said:
I'm liking it again. I'm liking the looks of the cjc-dac and thinking about a run of it this spring if I wander into some cash. Gwp has cjc-dac cut with ghrp or the ipamorelin for a pretty decent price if you catch one of the big mega sales. I'm also looking into the bpc-157 but I haven't looked too closely yet. I'm transitioning from straight performance to more of a anti-aging/quality of life approach. My mind is 25, but my joints seem to be 50. Lol. I feel like if I can stay healthy I can keep making good progress with simple stuff.
Click to expand...
I know what you mean. One of the big effects of the CJC + ipam combo is improved sleep and for me that's huge. Recovery is way better.
 
Gym Thu Jun 05 2014

531 Schedule: M11,W3,D3 - Overhead Press

Warmup
- chinups x 6,6,6,6

Overhead Press
- lb x reps
- warmup
- 45 x 5
- 65 x 5
- 95 x 5
- 115 x 5
- core lifts
- 140 x 5
- 160 x 3
- 180 x 1,1

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

- hs shoulder press
- lb x reps
- 140 x 10
- 180 x 10
- 230 x 10

Notes: Good workout.
 
Gym Fri Jun 06 2014

Deadlift Workout

Rack Pulls
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 3
- 405 x 2
- 455 x 1
- 495 x 1,1

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

Notes: Good workout. I like pulling 5 plates, hopefully it won't trash me out too hard.
 
Gym Mon Jun 09 2014

531 Schedule: M11,W4,D1 - Bench Press deload

Warmup
- chinups x 6,6,6,6

Bench Press
- lb x reps
- warmup
- 45 x 10
- 95 x 10
- core lifts
- 135 x 10
- 155 x 10
- 190 x 15

Seated Cable Row + Dumbbell Bench (superset)
- cable row
- lb x reps
- 180 x 10
- 200 x 10
- 220 x 10

- dumbbell bench
- lb x reps
- 60 x 10
- 70 x 10
- 80 x 10

Notes: Ok workout.
 
Gym Tue Jun 10 2014

531 Schedule: M11,W4,D2 - Squat deload

Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- core lifts
- 135 x 10
- 155 x 10
- 185 x 10

RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 225 x 5

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

Notes: Nice deload workout. Lower back got a bit pumped, still a bit trashed from max deadlift last Friday.
 
Gym Wed Jun 11 2014

Rest Day Workout

Farmer's Walk wi/dumbbells, ~50m
- x lb
- x 70,70,80,80,90,90

Slant Board + Hyperextensions (superset)
- slantboard
- x reps
- x 10,10,10

- hypers
- x reps
- x 10,10,10

Notes: Good workout.
 
Gym Thu Jun 12 2014

531 Schedule: M11,W4,D3 - Overhead Press deload

Warmup
- chinups x 6,6,6,6

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

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

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

Notes: Ok workout.
 
Gym Fri Jun 13 2014

Deadlift Workout - deload

Deadlifts
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5,1

Rack Pulls
- lb x reps
- 315 x 5
- 365 x 5
- 405 x 1,1,1,1,1

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

Notes: Good workout. Had to wait for a rack, hence pulling off the floor. Been meaning to work it back in anyway.
 
Gym Mon Jun 16 2014

531 Schedule: M12,W1,D1 - Bench Press

Warmup
- chinups x 6,6,6,6

Bench Press
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 210 x 5
- 240 x 5
- 275 x 5

Seated Cable Row + Dumbbell Bench Press (superset)
- cable row
- lb x reps
- 200 x 10
- 220 x 10
- 240 x 10

- dumbbell bench
- lb x reps
- 70 x 10
- 80 x 10
- 90 x 12

Notes: Good workout. Felt like I maybe could've got 1 more rep on the bench but oh well better safe than sorry.
 
Gym Tue Jun 17 2014

531 Schedule: M12,W1,D2 - Squats

Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- core lifts
- 210 x 5
- 240 x 5
- 275 x 3,2

RDL + Leg Press (superset)
- rdl
- lb x reps
- 135 x 10
- 225 x 5
- 315 x 5

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

Notes: Ok workout. Lumbar got worked pretty hard.
 
Gym Wed Jun 18 2014

Rest Day Workout

Farmer's Walk wi/dumbbells, ~50m
- x lb
- x 70,70,80,80,90,90

Slant Board + Hyperextensions (superset)
- slant board
- x reps
- x 10,10,10

- hypers
- x reps
- x 10,10,10

Notes: Ok workout. Was thinking about going for 4 sets on the crunches/hypers but decided 3 was enough.
 
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