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compudog's workout log

Gym Fri Nov 06 2015

Deadlift Workout

Rack Pulls
- lb x reps
- conventional
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- add belt
- sumo
- 315 x 5
- 365 x 3
- 405 x 3
- 455 x 1,1,1,1,1

Notes: Good workout. Bit of pain from squats yesterday, hence rack pulls rather than pulling off the floor today. For anyone who's following, my back injury is compression between L4 & L5. I'm doing a child's pose for 15 breaths between heavy sets (315+ in this case), as prescribed by my physiotherapist.
 
Gym Tue Nov 10 2015

Full Body Workout

Dumbbell Bench Press + Rows + Squats (superset)
-dumbbell bench
- lb x reps
- 50 x 10
- 55 x 10
- 60 x 10
- 65 x 10
- 80 x 10

- hs low row
- lb x reps
- 190 x 10
- 230 x 10,10
- barbell rows
- lb x reps
- 135 x 10,10

- squats
- lb x reps
- 95 x 5
- 135 x 10
- 185 x 10
- 205 x 10,10

Notes: Pretty good workout. Got booted off the row machine by an aggro douche bag, so I switched to barbell rows. Oh well not worth arguing over and I'm stronger than he is anyway.
 
Hulk mode is good for lifting but not for arguing. You were smart and a gentleman to switch to BB rows. Nice work CD!!
 
Gym Wed Nov 11 2015

Daughter Workout

Went to the gym with my eldest daughter today, who is 14. She likes to work out but she's not super hardcore. Because of her age her gym access is a bit limited, she can only use certain machines and cardio equipment.

Cardio
- 15 min. bike

Leg Press Machine.
- me - up to 400 lb (machine max) for 10 reps
- her - up to 240 lb for 3 sets of 10

Horizontal Press Machine
- me - up to 260 lb (machine max) for 3 reps *showing off
- her - up to 50 lb for 8 reps

Kettlebell Swings
- just taught her these so no fixed sets, just a bunch of practice while I supersetted with planks.

Planks
- just me
- x dur
- x 50s,60s,100s

Notes: Good workout. It's fun to train my daughter, she picks it up quite readily and she enjoys it.
 
Fit daughter = FTW!
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Gym Thu Nov 12 2015

Overhead Press Workout

Overhead Press + Barbell Rows + Squats (superset)
- overhead press
- lb x reps
- 45 x 10
- 65 x 10
- 95 x 10
- 115 x 10
- 135 x 8

- barbell rows
- lb x reps
- 135 x 10
- 155 x 10,10,10,10

- squats
- lb x reps
- 95 x 10
- 115 x 10
- 135 x 10
- 185 x 10
- 205 x 10

Notes: Good workout. A little bird whispered in my ear and told me to start doing overhead press again. Planning on moving back to a more normal schedule next week.
 
Gym Fri Nov 13 2015

Deadlift Workout

Deadlifts
- conventional
- lb x reps
- 135 x 10
- 185 x 10
- 225 x 10
- sumo
- add belt
- 275 x 10
- 315 x 10

Notes: Good workout. The sets of 10 were actually 10 singles. I set the bar down and reset after every rep on each set except the first one. I've only had 2 deadlift workouts since I started again and both times have ended badly, so this is my effort to concentrate on form.
 
Gym Mon Nov 16 2015

Bench Press Workout + Squats

Dumbbell Bench Press + Barbell Rows + Squats (superset)
- dumbbell bench
- lb x reps
- 50 x 10
- 60 x 10
- 80 x 10,10,10

- barbell rows
- lb x reps
- 135 x 10
- 155 x 10,10,10,10

- squats
- lb x reps
- 95 x 10
- 115 x 10
- 135 x 10
- 185 x 10
- 205 x 10

Planks + Yoga (child's pose) + Side Laterals (superset)
- planks
- x dur
- x 50s,50s,100s

- yoga (child's pose)
- x 3

- side laterals
- lb x reps
- 17.5 x 10,10
- 20 x 10

Notes: Ok workout. Decided to stick with this full body type workout for a bit. I'm liking it and the volume is plenty.
 
Gym Wed Nov 18 2015

Overhead Press + Squats

Overhead Press + Barbell Rows + Squats (superset)
- overhead press
- lb x reps
- 55 x 10
- 95 x 10
- 125 x 10,10,9

- barbell rows
- lb x reps
- 135 x 10
- 155 x 10,10,10,10

- squats
- lb x reps
- 95 x 10
- 115 x 10
- 135 x 10
- 185 x 10
- 225 x 10

Side Laterals + Barbell Curls + Yoga (Child's Pose)
- side laterals
- lb x reps
- 20 x 10,10,10

- barbell curls
- lb x reps
- 70 x 10
- 80 x 10,10

- yoga (child's pose)
- x 3

Notes: Tough workout. Conditioning.
 
Gym Thu Nov 19 2015

Cardio
- 30 min. bike

Planks + Yoga (child's pose)
- planks
- x dur
- x 60s,60s,120s

- yoga (child's pose)
- x 3

Notes: Ok workout.
 
Gym Fri Nov 20 2015

Deadlift Workout

Rack Pulls
- lb x reps
- conventional
- 135 x 10
- 185 x 10
- 225 x 10
- 275 x 10
- 315 x 10,10,10

Notes: Short workout. I felt like a bit of rebel doing sets of 10 with "real" weight, but the way I see it, it's hard to hurt yourself with a weight you can lift 10 times. Plus it worked my grip pretty good, darn near lost it on the last rep. Bw = 189.8 lb. Finally below 190. Weighed in at the docs @ 212 lb about 8 weeks ago, just prior to starting physio.
 
Still a beast! Nice job CD!
 
Gym Mon Nov 23 2015

Bench Press + Squats

Dumbbell Bench Press + Barbell Rows + Squats (superset)
- dumbbell bench
- lb x reps
- 50 x 10
- 60 x 10
- 80 x 10,10,10

- barbell rows
- lb x reps
- 135 x 10
- 155 x 10
- 165 x 10,10,10

- squats
- lb x reps
- 95 x 10
- 135 x 10
- 185 x 10
- add belt
- 205 x 10
- 225 x 10
- bonus set
- add box
- 275 x 5

Notes: Good workout.
 
Gym Tue Nov 24 2015

Cardio Workout
- 30 min. stair master

Planks + Yoga (child's pose)
- planks
- x dur.
- x 60s,60s,120s

- yoga (child's pose)
- x 3

Notes: Ok workout.
 
Gym Wed Nov 25 2015

Overhead Press Workout (+Squats)

Squats + Overhead Press + Barbell Rows (superset)
- squats
- lb x reps
- 95 x 10
- 135 x 10
- 185 x 10
- add belt
- 205 x 10
- 225 x 10

- overhead press
- lb x reps
- 55 x 10
- 95 x 10
- 125 x 10,10,10

- barbell rows
- lb x reps
- 135 x 10
- 155 x 10
- 165 x 10,10,10

Box Squats
- lb x reps
- 275 x 3
- 315 x 3

Notes: Good workout.
 
Gym Thu Nov 26 2015

Cardio Workout
- 30 min. bike

Planks + Yoga (Child's Pose)
- planks
- x dur
- x 60s,60s,120s

- yoga (child's pose)
- x 3

Notes: Good workout today. Pretty challenging week, but my body is responding to the workload so it's kind of getting easier.
 
Gym Fri Nov 27 2015

Deadlift Workout

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

Notes: Good workout. This is a test, I want to see if deadlifting heavy weights is killing me, hence the low volume and lack of assistance work. Kinda nice actually except I was nervous about lifting over 400 lb and it threw my form off. Note to self: easy weights are nothing to get excited about.
 
Lol! Easy is a relative term to whether you are a beast or a baby! Nice job in being cautious CD!
 
Bench Press Workout + Squats

Dumbbell Bench Press + Barbell Rows + Squats (superset)
- dumbbell bench
- lb x reps
- 50 x 10
- 60 x 10
- 80 x 10,10

- barbell rows
- lb x reps
- 135 x 10
- 155 x 10
- 165 x 10

- squats
- lb x reps
- 115 x 10
- 135 x 10
- 185 x 10

Treadmill
- 10 min. walking

Notes: Tweaked my lower back on squats @ 185, did my next set of presses but called the workout done after that. Went on the treadmill for a bit afterwards to try and loosen it up. Was thinking about making this week a deload anyway, this made up my mind, deload this week.
 
Gym Tue Dec 01 2015

Cardio
- 30 min. stair master

Planks + Yoga (child's pose)
- planks
- x dur.
- x 60s,60s,120s

- yoga (child's pose)
- x 3

Notes: Ok workout.
 
Gym Wed Dec 02 2015

Cardio
- 30 min. bike

Planks + Yoga (Child's Pose)
- planks
- x dur
- x 60s,60s,120s

- yoga (child's pose)
- x 3

Notes: Good workout. I enjoy cardio workouts, but I don't trust the calorie counter gadgets on the cardio machines. I use the treadmill, the stair master and the bike. Each puts me around 300 kCal for 30 min, with the stairmaster reporting the largest calorie burn, the treadmill the second highest, and bike the least highest. If I go by PRE (Perceived Rate of Exertion) though, then bike is the highest, the treadmill is next, and the stair master is last. Needless to say, I think my PRE is more accurate than the calorie counting gadgets on the machines.
 
Gym Mon Dec 07 2015

Bench Press + Squats

Dumbbell Bench Press + Barbell Rows + Squats (superset)
- dumbbell bench
- lb x reps
- 50 x 10
- 60 x 10
- 70 x 10
- 80 x 10
- 90 x 10

- barbell rows
- lb x reps
- 135 x 10
- 155 x 10,10,10,10

- squats
- lb x reps
- 95 x 10
- 135 x 10
- add belt
- 185 x 10
- 205 x 10
- 225 x 5

Box Squats
- lb x reps
- 275 x 3
- 315 x 3
- 365 x 1

Notes: Good workout. Wanted to do presses with the 90 lb dumbbells, and also get a 365 lb box squat, and I did both so that's pretty good. Pretty much out of gas by the time I got to the box squats though, probably time to fire up the 531 program again.
 
Gym Tue Dec 08 2015

Cardio Workout
- stair master 30 min.

Planks + Yoga (Child's Pose)
- planks
- x dur.
- x 60s,60s,120s

- yoga (child's pose)
- x 3

Notes: Ok workout. Doing yoga on the gym floor is a bit weird, esp. with headphones in. It's like taking a nap on the sidewalk.. :)
 
Awesome! Pressing those 90's and box squatting heavy iron! Nice!!
 
Gym Wed Dec 09 2015

Overhead Press Workout + Squats

Overhead Press + Squats + HS High Row (superset)
- overhead press
- lb x reps
- 45 x 10
- 65 x 10
- 115 x 10

- squats
- lb x reps
- 115 x 10
- 135 x 10
- 185 x 10

- hs high row
- lb x reps
- 180 x 10
- 250 x 10
- 270 x 10

Notes: Placeholder workout today. Didn't feel like doing anything heavy at all.
 
Gym Fri Dec 11 2015

Deadlift Workout

Rack Pulls + Dumbbell Snatch (superset)
- rack pulls
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- sumo
- add belt
- 315 x 5
- 365 x 5
- 415 x 5

- dumbbell snatch
- lb x reps
- 45 x 5
- 50 x 5
- 55 x 5
- 60 x 5
- 65 x 5

Notes: Good workout. Dumbbells are getting heavy @ 65 lb, but I think I'm still good for more. I need more practice with it, then maybe some heavier doubles and singles down the line.

* Did cardio Thursday (yesterday) got busy and forgot to log it.
 
Gym Mon Dec 14 2015

6:00 A.M. Fasted Cardio
- 30 min. bike

Planks + Yoga (Child's pose)
- planks
- x dur
- x 60s,60s,120s

- yoga (child's pose)
- x 3

12:00 P.M. Bench Press + Squat Workout

Bench Press + Squats + Barbell Rows (superset)
- bench press
- lb x reps
- 45 x 10
- 95 x 10
- 115 x 10
- 135 x 10
- 185 x 10

- squats
- lb x reps
- 45 x 10
- 95 x 10
- 135 x 10
- 185 x 10
- 225 x 10

- barbell rows
- lb x reps
- 135 x 10
- 155 x 10,10
- 175 x 10,10

Notes: Ok workout. Bench was a bit disappointing. My shoulder was definitely faltering. Not hurting, but faltering, which is kind of weird because I can handle that much weight in 'bells with no problem. Oh well it's just not ready for prime time I guess. Back the 'bells for a while longer...
 
Nice lifts! From my reading, the BB puts so much more pressure on the shoulders compared to the 'bells. I feel like I've gained more from using the 'bells compared to the BB in benching.
 
kenpoengineer said:
Nice lifts! From my reading, the BB puts so much more pressure on the shoulders compared to the 'bells. I feel like I've gained more from using the 'bells compared to the BB in benching.
Click to expand...

Thanks Kenpo. I can certainly testify that barbell bench puts my shoulder in a more vulnerable position than dumbbells. What happens is, with the 'bells the shoulder is free to move, whereas with the barbell bench it's locked into kind of a track, sort of like a smith machine I guess. My injury is a ganglion on my infraspanitus tendon, which is this tiny little tendon that's popped out of the front of my delt like a water balloon squeezed between the fingers. My doc told me it will heal itself over time, so my best bet is probably to keep hitting the 'bells and try to build some muscle until I can start doing strength training again.
 
Gym Tue Dec 15 2015

6:00 A.M. - Fasted Cardio
- bike 30 min.

Planks + Yoga (child's pose)
- planks
- x dur.
- x 60s,60s,120s

- yoga (child's pose)
- x 3

12:00 P.M. - Cardio Workout
- stair master 30 min.

Yoga (various)
- made myself a little yoga flow; down dog, pigeon pose, child's pose, glute stretch. Did a few rounds, about 10 minutes.


Notes: How did it come to this? Cardio twice in one day, and yoga? LOL! Oh well, It may look strange from the outside but it serves my current goals and for that I am grateful. Yes that's a yoga thing. :)
 
6:00 A.M. - fasted cardio
- treadmill 30 min.

Yoga
- plank, down dog, child's pose x 3

Notes: No afternoon workout today, got called to the school to pick up a sick kid.
 
Yoga is no joke! Holy cow those movements are hard! Flexibility FTW!
 
Gym Thu Dec 17 2015

6:00 A.M. - Fasted Cardio
- bike 30 min.

Yoga Progression
- plank, down dog, child's pose x 3

12:00 P.M. - Overhead Press Workout

Overhead Press + Barbell Rows + Leg Press (superset)
- overhead press
- lb x reps
- 45 x 10
- 65 x 10
- 95 x 10
- 115 x 10
- 135 x 8

- barbell rows
- lb x reps
- 95 x 10
- 135 x 10
- 155 x 10
- 175 x 10,10

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

Notes: Ok workout. Hips are giving some grief so I changed out leg press for squats, see how that works.
 
Gym Fri Dec 18 2015

6:00 A.M. - Fasted Cardio
- 30 min. stair master

Yoga Progression
- plank, down dog, child's pose x 3

12:00 P.M. - Deadlift Workout

Rack Pulls + Dumbbell Snatch (superset)

- rack pulls
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- sumo
- 315 x 5
- add belt
- 405 x 3
- 455 x 2
- 500 x 1

- dumbbell snatch
- lb x reps
- 40 x 5
- 45 x 5
- 50 x 5
- 55 x 5
- 60 x 5

Notes: Pretty good workout.
 
Gym Mon Dec 21 2015

6:00 A.M. - Fasted Cardio
- 30 min. bike

Yoga Progression
- plank, down dog, child's pose x 3

12:00 P.M. - Bench Press Workout

Bench Press + Squats + Barbell Rows (superset)
- dumbbell bench press
- lb x reps
- 50 x 10
- 60 x 10
- 70 x 10
- 80 x 10
- 90 x 10

- squats
- lb x reps
- 45 x 10
- 95 x 10
- 135 x 10
- 185 x 10
- 225 x 10
- bonus sets
- 275 x 1
- 315 x 1

- barbell rows
- lb x reps
- 95 x 10
- 135 x 10
- 155 x 10
- 175 x 10,10


Notes: Ok workout. Did a couple heavier singles on squats at the end, went pretty well, both came up quick. Didn't want to attempt a bunch of reps though, core was already pretty fatigued.
 
Gym Tue Dec 22 2015

6:00 A.M. - Fasted Cardio
- treadmill 30 min.

Yoga
- Plank, down dog, childs pose x 3

12:00 P.M. Cardio
- 30 min. bike.

Notes: My schedule is weird.
 
Gym Wed Dec 23 2015

6:00 A.M. - Fasted Cardio
- 30 min. stair master

Yoga
- Plank, down dog, child's pose x 3

12:00 P.M. - Overhead Press Workout

Overhead Press + Barbell Rows + Leg Press (superset)
- overhead press
- lb x reps
- 45 x 10
- 65 x 10
- 95 x 10
- 115 x 10
- 135 x 10

- barbell rows
- lb x reps
- 95 x 10
- 135 x 10
- 155 x 10
- 175 x 10
- 185 x 10

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

Notes: Ok workout. This is my 1003'rd posted workout since Jan 2011. I meant to celebrate the 1000'th post but it went right by me. But that's the way to do it; you just show up and do the work, and don't worry about counting this and that.
 
Bench Press + Squats

Dumbbell Bench Press + Barbell Rows + Squats (superset)
- dumbbell bench
- lb x reps
- 55 x 10
- 60 x 10
- 70 x 10
- 80 x 10
- 90 x 12

- barbell rows
- lb x reps
- 95 x 10
- 135 x 10
- 155 x 10
- 175 x 10
- 185 x 10

- squats
- lb x reps
- 45 x 10
- 95 x 10
- 135 x 10
- 185 x 10
- 225 x 10

Yoga
- plank -> down dog -> child's pose x 3

Notes: Pretty good workout. Doing yoga after weights was a bit harder than usual. The core was fatigued, which made the planks and down dog difficult.
 
Gym Wed Dec 30 2015

Overhead Press Workout

Overhead Press + Barbell Rows + Leg Press (superset)

- overhead press
- lb x reps
- 45 x 10
- 65 x 10
- 95 x 10
- 115 x 10,10

- barbell rows
- lb x reps
- 95 x 10
- 135 x 10,10,10,10

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

Cardio
- 30 min. bike

Yoga
- plank -> down dog -> child's pose x 3

Notes: Did both the day's workouts in one go again today. Lower back was a bit tight so didn't feel like going heavy on the rows.
 
Gym Thu Dec 31 2015

Deadlift Workout

Rack Pulls
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- sumo
- 315 x 5
- 365 x 5
- 405 x 3
- 455 x 2
- 495 x 3

Cardio
- 15 min. stair master

Yoga
- plank -> down dog -> child's pose x 3

Notes: Ok workout.

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Beast pulls and looking good in the mirror brother!!
 
Gym Mon Jan 04 2016

Cardio
- 30 min. bike

Yoga
- plank -> down dow -> child's pose x 2

Notes: I was out hiking in the mountains for my birthday yesterday, so today was just a bit of active recovery.

Here is a pic from my hiking trip yesterday. This is Mt. Rundle. Mt. Rundle is a 15 km. long uplift; one end is in the town of Banff, the other end (East End) is in the town of Canmore. So this is the East End Of Rundle, known affectionately as EEOR. Cheers!

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Beautiful view to commemorate your birthday! Happy Birthday!
 
Gym Tue Jan 05 2016

6:00 A.M. - Fasted Cardio
- 30 min. treadmill

12:00 P.M. - More Cadio
- 30 min. bike

Yoga
- plank -> down dog -> child's pose x 3

Notes: Ok workout. Hips are a bit trashed but hey, I pulled 500 lb on Friday (for a *triple*!) and climbed a mountain on Sunday, which btw was my 49th birthday.
 
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