compudog's workout log

[compudog]

Gym Wed Nov 12 2014

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 70,70,80,80,95,95

Hanging Leg Raise + Standing Calf Raise + Hyperextensions (superset)
- hanging leg raise
- x reps
- x 7,7,7

- standing calf raise
- lb x reps
- 165 x 15,15,15

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

Notes: Good workout.

 

[compudog]

PL Meet, Sat Nov 15 2014

So... Did my first PowerLifting meet this morning, at the University of Alberta in Edmonton. I competed in the bench only event, and I went 3 for 3 as they say, meaning, I was successful on all 3 attempted lifts. They were as follows: 110 kg (242.5 lb), 122.5 kg (270 lb) and 137.5 kg (303 lb). Woo Hoo! Not bad for an old guy!

 

[kenpoengineer]

So... Did my first PowerLifting meet this morning, at the University of Alberta in Edmonton. I competed in the bench only event, and I went 3 for 3 as they say, meaning, I was successful on all 3 attempted lifts. They were as follows: 110 kg (242.5 lb), 122.5 kg (270 lb) and 137.5 kg (303 lb). Woo Hoo! Not bad for an old guy!

Nice job CD! Be proud brother!! 300 club for you!

 

[compudog]

Thanks Kenpo. I had a lot of fun doing it. Getting that 300 bench has been a goal for a while, wasn't entirely sure I could do it. One of my (young) friends was bugging me about "old man strength" last week, I think that may have been a contributing factor.

 

[compudog]

Gym Mon Nov 17 2014

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

Afternoon - 12:00 P.M.

5/3/1 Schedule, Week 1, Day 1 - Bench Press

Warmup
- chinups x 8,8,8,8

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 5

Notes: No assistance work, ran out of time. Also some shoulder pain, probably better to stop there anyway.

 

[compudog]

Gym Tue Nov 18 2014

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

Afternoon - 12:00 P.M.

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

Squats
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- core lifts
- 225 x 5
- 275 x 5
- 315 x 5
- extra sets
- 275 x 5
- 245 x 5

Leg Extension + Leg Press (superset)
- leg extension
- lb x reps
- 160 x 10,10,10

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

Notes: Good workout.

 

[compudog]

Gym Wed Nov 19 2014

Rest Day Workout

Farmer's Walk wi/dumbbells, ~50m
- x lb
- x 70,70,85,85,95,95

Hanging Leg Raise + Standing Calf Raise + Hyperextensions (superset)
- hanging leg raise
- x reps
- x 8,8,8

- standing calf raise
- lb x reps
- 165 x 15,15,15

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

Notes: Ok workout.

 

[compudog]

Gym Thu Nov 20 2014

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

Afternoon - 12:00 P.M.

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

Warmup
- chinups x 8,8,8,8

Overhead Press
- lb x reps
- warmup
- 45 x 5
- 65 x 5
- 95 x 5
- core lifts
- 115 x 5
- 135 x 5
- 155 x 8
- extra sets
- 155 x 5
- 135 x 6

Dumbbell Rows + Single Arm Dumbbell Overhead Press
- dumbbell rows
- lb x reps
- 75 x 10
- 80 x 10
- 85 x 10

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

Notes: Good workout.

 

[compudog]

Gym Fri Nov 21 2014

Morning - 5:45 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
- sumo
- 315 x 3
- 405 x 1
- add belt
- 455 x 1
- 495 x 1
- 525 x 1
- 495 x 1,1
- 455 x 3
- 405 x 5
- 365 x 5
- 315 x 5

Notes: Good workout. PR @ 525 lb, + 10 lb.

 

[Mr.Sinister]

Solid work.

 

[kenpoengineer]

Agee! What's your total DL, Squat and Bench total? Over 1100, right?

 

[compudog]

Agee! What's your total DL, Squat and Bench total? Over 1100, right?

Right around 1100, but only in training. I'm planning on doing a 3 lift meet in the spring so I'll find out what it really is then!

 

[compudog]

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

Afternoon - 12:00 P.M.

5/3/1 Schedule: Week 2, Day 1 - Bench Press

Warmup
- chinups x 8,8,8,8

Bench Press
- 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 4

HS High Row + Bench Press (superset)
- hs high row
- lb x reps
- 180 x 12
- 230 x 12
- 270 x 12

- bench press
- lb x reps
- 280 x 3
- 250 x 5
- 230 x 5

Notes: Good workout.

 

[compudog]

Gym Tue Nov 25 2014

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

Afternoon - 12:00 P.M.

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

Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 225 x 5
- core lifts
- add belt
- 275 x 3
- 295 x 3
- 330 x 3
- extra sets
- 275 x 5
- 245 x 5

Leg Press + Leg Extension (superset)
- leg press
- lb x reps
- 290 x 12
- 380 x 12
- 580 x 12

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

Notes: Ok workout. Seemed hard, one of those days.

 

[kenpoengineer]

Chest and legs = fried! Nice work brother! 1100 total is no joke. Where's the spring meet?

 

[compudog]

Chest and legs = fried! Nice work brother! 1100 total is no joke. Where's the spring meet?

Thanks kenpo, my legs were *definitely* toast after that workout. Not sure where the meet I'm looking for is at, somewhere in Alberta though for sure. I think there's typically at least couple in the spring/summer for people wanting to qualify for provincials, which is in the fall. I did bench-only in a meet a couple weeks ago and qualified there but I want to try a 3 lift meet as well, just to see how it goes.

 

[compudog]

Gym Wed Nov 26 2014

Rest Day Workout

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

Hanging Leg Raise + Seated Calf Raise + Hyperextensions (superset)
- hanging leg raise
- x reps
- x 8,8,8

- seated calf raise
- lb x reps
- 90 x 15,15,15

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

Notes: Good workout. No morning cardio, slept in.

 

[compudog]

Gym Fri Nov 28 2014

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

Afternoon - 12:00 P.M.

5/3/1 Schedule: Week 2, Day 4 - Deadlift!

Deadlifts
- lb x reps
- warmup
- conventional
- 135 x 5
- 225 x 5
- core lifts
- sumo
- 330 x 3
- add belt
- 375 x 3
- 420 x 3
- extra sets
- 365 x 5
- 315 x 10

Notes: Good workout.

 

[compudog]

Mon Dec 01 2014

Bench Press Workout

Warmup
- chinups x 8,8,8,8

Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 255 x 5
- 275 x 4

HS Low Row + Dumbbell Bench Press (superset)
- hs low row
- lb x reps
- 180 x 15
- 230 x 15
- 270 x 15

- dumbbell bench
- lb x reps
- 70 x 10
- 75 x 10
- 80 x 15

Notes: Was supposed to have my max workout for bench today, but had some shoulder pain during bench warmup so switched it up a bit. In for massage tomorrow, may give a chiropracter a go I think.

 

[compudog]

Gym Tue Dec 02 2014

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

Squats
- lb x reps
- warmup
- 45 x 5
- 95 x 5
- 135 x 5
- 225 x 5
- core lifts
- add belt
- 275 x 5
- 315 x 3
- 350 x 2
- extra sets
- 315 x 3
- 275 x 5

Notes: Good workout. PR @ 350 lb, not sure about the depth but it was close at least.

 

[RegisterJr]

Subd. I thought I was already here...

 

[kenpoengineer]

315 squats! Inspirational CD! Have you used iForce Joint Help and glucosamine for you shoulders pains? Really helped me out.

 

[compudog]

Subd. I thought I was already here...

Thanks man, glad to have ya!

315 squats! Inspirational CD! Have you used iForce Joint Help and glucosamine for you shoulders pains? Really helped me out.

Hey kenpo, thank you! No I haven't tried glucosamine, but I just may. I don't use a lot of supplements so why not. I do go for massage a lot though, my massage guy says I should see a chiro, and he recommended one he works with too. I've always been a bit leery of them but I trust his opinion so that's probably my next stop.

 

[compudog]

Gym Wed Dec 03 2014

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 75,75,85,85,95,100

Hanging Leg Raise + Hyperextensions (superset)
- hanging leg raise
- x reps
- x 8,8,8

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

Notes: Good workout.

 

[RegisterJr]

Nice Farmers. I need to do more of those too.

 

[compudog]

Nice Farmers. I need to do more of those too.

Thanks RegisterJr. I really like them, started about 3 months ago and have made pretty good progress with it so far. I'd like to go heavier but it's kind of hard with dumbbells, and even if my gym had implements it's not set up for it. That's what I get for living in an idyllic small town north of everything.

 

[compudog]

Gym Sat Dec 06 2014

5/3/1 Schedule: Week 3, Day 4 - Deadlifts

Deadlifts
- lb x reps
- warmup
- conventional
- 135 x 5
- 225 x 5
- sumo
- 315 x 5
- core lifts
- 365 x 5
- add belt
- 405 x 3
- 455 x 1
- extra sets
- 405 x 5
- 365 x 7

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

Notes: Ok workout. Schedule got messed up, only had time for morning cardio Thu and Fri. Deload next week.

 

[RegisterJr]

Strong deads bro!

Thanks RegisterJr. I really like them, started about 3 months ago and have made pretty good progress with it so far. I'd like to go heavier but it's kind of hard with dumbbells, and even if my gym had implements it's not set up for it. That's what I get for living in an idyllic small town north of everything.

I did farmers today with a relatively light weight, and my forearms were screaming when I was done. Think I'll do them 2x week from here on.

 

[compudog]

Strong deads bro!



I did farmers today with a relatively light weight, and my forearms were screaming when I was done. Think I'll do them 2x week from here on.

Best grip workout ever right? I always feel like Popeye when I do them.

 

[compudog]

Gym Mon Dec 08 2014

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

Afternoon - 12:00 P.M.

5/3/1 Schedule: Week 4, Day 1 - Bench Press Deload

Warmup
- chinups x 8,8,8,8

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

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

- dumbbell bench
- lb x reps
- 70 x 15,15,15

Notes: Good workout, got a good pump which is unusual for me these days.

 

[compudog]

Gym Tue Dec 09 2014

531 Schedule: Week 4, Day 2 - Squat Deload

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

Leg Press + Leg Extension (superset)
- leg press
- lb x reps
- 200 x 15,20,20

- leg extension
- lb x reps
- 110 x 15,15,20

Notes: Good workout. Wanted to try doing higher reps on squat day. Don't like doing deload "as it is written", I like to treat it more as off schedule time and try different things.

 

[RegisterJr]

Hella volume CD.

 

[kenpoengineer]

Deloads are hard to do in the scheme of things but necessary. Good example you are setting for us "refuse to take a deload week" lifters! Lol

 

[compudog]

Hella volume CD.

Thanks dude. I got a pretty good burn on the quads from the leg press, but it was like wasabi, just gone after a bit. Did get some DOMS though.

 

[compudog]

Deloads are hard to do in the scheme of things but necessary. Good example you are setting for us "refuse to take a deload week" lifters! Lol

Hey kenpo, I don't do deloads often but sometimes I like to switch it up a bit. Makes a good justification for 'bodybuilding style' workouts.

 

[compudog]

Gym Thu Dec 11 2014

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

Afternoon - 12:30 P.M.

5/3/1 Schedule: Week 4, Day 3 - Overhead Press Deload

Warmup
- chinups x 8,8,8,8

Overhead Press
- lb x reps
- warmup
- 45 x 10
- 65 x 10
- core lifts
- 75 x 10
- 95 x 10
- 115 x 10
- extra sets
- 95 x 10
- 75 x 10
- 65 x 10

Notes: Short workout, no assistance work.

 

[compudog]

Gym Fri Dec 12 2014

Deadlift Workout - Deload

Deadlifts
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- sumo
- 315 x 5
- add nylon belt
- 365 x 5
- 405 x 2,3

Notes: Short workout.

 

[compudog]

Gym Mon Dec 15 2014

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

Warmup
- chinups x 8,8,8,8

Bench Press
- 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 4

HS High Row + Bench Press (superset)
- hs high row
- lb x reps
- 180 x 12
- 230 x 12
- 270 x 12

- bench press
- lb x reps
- 270 x 3
- 245 x 5
- 225 x 8

Notes: Ok workout.

 

[RegisterJr]

Strong ** pressing man.

 

[compudog]

Strong ** pressing man.

Thanks RJ! Been working on my form, the weight isn't going up too much, but I'm getting a lot less shoulder pain so it's all gravy.

 

[compudog]

Gym Tue Dec 16 2014

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

Squats
- lb x reps
- warmup
- 45 x 5
- 135 x 5
- 185 x 5
- core lifts
- add belt
- 245 x 5
- 275 x 5
- 315 x 5
- extra sets
- add box
- 335 x 1
- 365 x 1
- 395 x 1

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

Notes: Good workout. I really like squatting heavy weights, plus, the prettiest girl in the gym was watching and she complimented me as well.

 

[RegisterJr]

Heck ya!

 

[compudog]

Gym Wed Dec 17 2014

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 + Seated Calf Raise + Hyperextensions (superset)
- hanging leg raise
- x reps
- x 8,8,8

- seated calf raise
- lb x reps
- 90 x 10
- 115 x 10
- 140 x 10

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

Notes: Ok workout. Started running a little on the treadmill, 10 min/30. Old habits die hard I guess.

 

[RegisterJr]

Pretty awesome cardio/core day man.

 

[compudog]

Pretty awesome cardio/core day man.

Thanks RJ. Getting a bit hard to get up in the morning for cardio, the days are like, 4 hours long here right now.

 

[compudog]

Gym Thu Dec 18 2014

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

Warmup
- chinups x 8,8,8,8

Overhead Press
- lb x reps
- warmup
- 45 x 5
- 65 x 5
- 95 x 5
- core lifts
- 125 x 5
- add belt
- 145 x 5
- 165 x 3

HS Shoulder Press + HS Low Row (superset)
- hs shoulder press
- lb x reps
- 100 x 20
- 150 x 15
- 190 x 10

- hs low row
- lb x reps
- 190 x 20
- 240 x 15
- 280 x 10

Notes: Not a great workout. Arms are really sore for some reason, not sure why.

 

[compudog]

Gym Fri Dec 19 2014

Deadlift Workout

Rack Pulls
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- sumo
- 315 x 5
- add belt
- 405 x 5,5,5,5,5

Front Squat
- lb x reps
- 95 x 5
- 135 x 5
- 185 x 4,2

Notes: Ok workout.

 

[RegisterJr]

Thanks RJ. Getting a bit hard to get up in the morning for cardio, the days are like, 4 hours long here right now.

Where is there?

 

[compudog]

Where is there?

Alberta Canada. Around 50 degrees north. The daylight is actually 7:45 today. Feels like 4 hours though.

 

[compudog]

5/3/1 Schedule: Week 2, Day 1 - Bench Press

Warmup
- chinups x 8,8,8,8

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 2

HS High Row + Bench Press (superset)
- hs high row
- lb x reps
- 190 x 20
- 230 x 15
- 280 x 10

- bench press
- lb x reps
- 285 x 2
- 255 x 5
- 225 x 10

Cardio
- 30 min. treadmill

Notes: Off work this week so my schedule is kind of ad hoc. Don't fancy getting up at 5 for morning cardio in particular.