compudog's workout log

Gym Wed Jan 06 2016

Overhead Press Workout

Squats + Overhead Press + Barbell Rows (superset)
- squats
- lb x reps
- 45 x 10
- 115 x 10
- 135 x 10
- 185 x 10
- 225 x 10

- overhead press
- lb x reps
- 45 x 10
- 65 x 10
- 115 x 10
- 135 x 10,9

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

Notes: Good workout.
 
Gym Thu Jan 07 2016

Cardio
- 15 min. stair master
- 15 min. bike

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

Notes: Ok workout. Took a gym selfie.

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Looking swole! That lat spread can almost allow you to fly away! Nice job!
 
Gym Fri Jan 08 2016

Deadlift Workout

Deadlifts
- lb x reps
- conventional
- 135 x 5
- 225 x 5
- sumo
- 315 x 5
- 365 x 3
- add belt
- 405 x 1
- 455 x 1
- 475 x 1 <- P.R. + 20 lb.

Notes: Good workout. Nice to get a PR, I haven't had one on deads for quite a while. As usual I did child's pose yoga asana between heavy sets.

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Gym Mon Jan 11 2016

Bench Press Workout

Dumbbell Bench Press + HS Low Row + Dumbbell Lateral Raises (superset)
- dumbbell bench
- lb x reps
- 50 x 10
- 80 x 10,10,10,10

- hs low row
- lb x reps
- 190 x 10
- 240 x 10
- 280 x 10,10,10

- dumbbell lateral raises
- lb x reps
- 15 x 10
- 17.5 x 10
- 20 x 10,10,10

Notes: Ok workout. Lower back is a bit fried, so no squats or BB rows.
 
Gym Wed Jan 13 2016

Overhead Press Workout

Overhead Press + HS High Row + Side Laterals (superset)
- overhead press
- lb x reps
- 45 x 10
- 65 x 10
- 95 x 10
- 115 x 10
- 135 x 7

- hs high row
- lb x reps
- 180 x 10
- 230 x 10,10,10
- 280 x 10

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

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

Notes: Ok workout. Delts were feeling a bit distressed, sign they've been neglected for long enough I guess.
 
Gym Thu Jan 14 2016

Cardio Workout
- bike 30 min.

Yoga
- glute stretch
- plank -> down dog -> childs pose -> twist x 3

Notes: Going to miss tonight's yoga class so I did a bit extra.
 
Gym Fri Jan 15 2016

Squat Workout

Squats + Dumbbell Snatch + Side Laterals (superset)
- squats
- lb x reps
- 45 x 10
- 95 x 10
- 115 x 10
- 135 x 10
- 185 x 10

- dumbbell snatch
- lb x reps
- 50 x 5
- 60 x 5
- 70 x 5
- 75 x 2
- 80 x 2

- side laterals
- lb x reps
- 15 x 10
- 20 x 10
- 25 x 10
- 30 x 10
- 35 x 10

Notes: Good workout. Skipped squats on Tuesday, and I've been having problems with my hips all week, so I decided to do some and see if it helps. If it does I'll never be able to skip leg day again, or fit into normal jeans... :P
 
Gym Mon Jan 18 2016

Squats + Bench Press

Squats + Dumbbell Bench Press + Barbell Rows (superset)
- squats
- lb x reps
- 45 x 10
- 95 x 10
- 135 x 10
- 185 x 10
- 225 x 10
- extra sets
- 275 x 3
- 315 x 2

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

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

Notes: Ok workout. I have finally realised that my PL training is in, in practical terms, on hold. I can't bench, and every time I do a max deadlift I risk my back injury flaring up. However, that's OK! When I was in physio for treatment for these injuries I learned a lot and it seems I've been sort of gently nudged in more of a BB direction, so be it! I can run with that! Maybe I will be able to compete in PL again one day, my doc said my shoulder will come back by itself eventually, so I'm not done yet. In the meantime, I'll just have to be content with getting huger.
 
Gym Tue Jan 19 2016

Cardio Workout
- bike 30 min.

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

Notes: Sciatica is acting up so extra yoga time was called for.
 
Awesome super sets! Take care of the back.
 
Shoulder Workout

HS Shoulder Press + Cable Row + Leg Press + Side Laterals (superset)
- hs shoulder press
- lb x reps
- 100 x 10
- 150 x 10
- 190 x 10

- cable row
- lb x reps
- 200 x 10,10,10

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

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

Yoga
- Plank -> Down Dog -> Forward Fold -> Glute Stretch -> Child's Pose x 2

Notes: Did more yoga than weightlifting today, back was still bugging me. Feels better now.
 
Gym Fri Jan 22 2016

Shoulders & Biceps

Rear Delt Fly + Side Laterals + Bicep Curls (superset)
- rear delt fly (machine)
- x reps
- x 10,10,10

- side laterals
- lb x reps
- 22.5 x 10,10,10

- bicep curls (EZ curl bar)
- lb x reps
- 75 x 10,10,10

Yoga
- plank -> down dog -> forward fold -> child's pose x 2

Notes: Back on my low iron diet. Had to start back in physio due to my back injury, so, no more PL! I was talking to my lifting partner about this today and he pointed out that physio might be acceptable for recovery once, twice, three times or whatever it might be, but eventually there will come a day when it no longer works, at which time I'd probably be looking at chronic pain for the rest of my life. So no more heavy lifting for me. Which is OK. I love it, but ultimately mountaineering is more important (to me), so that's where my focus has to be.
 
A man has to know his limitations - said by a famous man. Your light lifts are heavier than most men out there. I'd be proud of that fact if I were you. Reducing the weight and increasing the volume is still a great lifting strategy. Congratulations on finding mountaineering to be a passion. Enjoy!
 
kenpoengineer said:
A man has to know his limitations - said by a famous man. Your light lifts are heavier than most men out there. I'd be proud of that fact if I were you. Reducing the weight and increasing the volume is still a great lifting strategy. Congratulations on finding mountaineering to be a passion. Enjoy!
Click to expand...

Thanks kenpo. It sucks to not be able to compete at PL, but that's how stuff goes sometimes. If I said, 'sports is my life', I bet you'd know what I mean. So, as long as I can keep moving it's all good. Just a different goal is all. :)
 
Gym Mon Jan 25 2016

Monday Workout

Box Squats + Arnold Press + Dumbbell Rows (superset)
- box squats
- lb x reps
- 45 x 10
- 95 x 10
- 115 x 10
- 135 x 10
- 185 x 10

- Arnold press
- lb x reps
- 30 x 10
- 35 x 10
- 40 x 10
- 45 x 10
- 50 x 10

- dumbbell rows
- lb x reps
- 50 x 10
- 55 x 10
- 60 x 10
- 65 x 10
- 70 x 10

Yoga
- plank -> down dog -> forward fold -> child's pose x 2

Notes: Ok workout. Transitioning to bodybuilding, so no more bench press for a while, shoulders need more work than chest.
 
Gym Tue Jan 26 2016

Cardio Workout
- 30 min. stair master

Yoga
- plank -> down dog -> low lunge/hamstring stretch -> forward fold -> child's pose x 2

Notes: Pretty good workout. Mastered those stairs. Need to work on my yoga flow.
 
Gym Wed Jan 27 2016

Shoulders & Legs Workout

Rear Delt Machine + Side Laterals + Leg Extension + Seated Calf Raise (superset)
- rear delt machine
- lb x reps
- 80 x 10
- 85 x 10
- 90 x 10
- 95 x 10,10

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

- leg extensions
- lb x reps
- 140 x 10
- 150 x 10
- 160 x 10
- 170 x 10
- 180 x 10

- seated calf raise
- lb x reps
- 90 x 20,20,20,20,20

Yoga
- plank -> down dog -> forward fold -> low lunge/hamstring stretch -> child's pose x 2

Notes: Ok workout. Talked to my physiotherapist this morning about skipping the gym while injured/in treatment. She said no, you don't quit, you just find other things to do that don't aggravate your injury (please note, this is advice for an active person who probably wouldn't stop anyway, and she knows my injury. If it wasn't safe for me to workout she'd say so.). Which is what I've said all along, & my lifting partner agrees as well.
 
Keep that therapist! Most will tell you to stop due to having a hangnail! Lol
 
Gym Thu Jan 28 2016

Cardio Workout
- treadmill 20 min.

Yoga
- various, 20 min.

Notes: There's something to be said for doing yoga by yourself while listening to Metallica.
 
Gym Fri Jan 29 2016

Friday Workout

Squats + HS Shoulder Press + HS High Row (superset)
- squats
- lb x reps
- 45 x 10
- 95 x 10
- 135 x 10
- 185 x 10

- hs shoulder press
- lb x reps
- 60 x 10
- 100 x 10
- 150 x 10
- 170 x 10

- hs high row
- lb x reps
- 90 x 10
- 180 x 10,10
- 230 x 10

Yoga
- plank -> down dog -> cow face -> forward fold -> child's pose x 2 + glute stretch.

Notes: Ok workout. Learned the cow face asana last night, cool name, weird pose.
 
Gym Mon Feb 01 2016

Monday Workout

Squats + EZ Bar Curls + Dumbbell Rows (superset)
- squats
- lb x reps
- 45 x 10
- 135 x 10
- 185 x 10
- 225 x 10

- ez bar curls
- lb x reps
- 75 x 10,10,10,10

- dumbbell rows
- lb x reps
- 50 x 10
- 60 x 10
- 70 x 10
- 80 x 10

Yoga
- plank -> down dog -> forward fold -> child's pose x 2 + glute stretch

Notes: Pretty good workout.
 
Gym Tue Feb 02 2016

Cardio Workout
- bike, 30 min.

Yoga
- plank -> down dog -> standing forward fold -> child's pose x 2

Notes: Ok workout.
 
Gym Wed Feb 03 2016

Wednesday Workout

Leg Press + Dumbbell Bench Press + Side Laterals + HS High Row (superset)
- leg press
- lb x reps
- 200 x 10
- 290 x 10
- 400 x 10
- 490 x 10

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

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

- hs high row
- lb x reps
- 180 x 10
- 230 x 10,10,10

Yoga
- plank -> down dog -> standing forward fold -> child's pose x 2

Notes: pretty good workout. Missed a set on the side laterals but whatever.
 
Gym Fri Feb 05 2016

Deadlift Workout

Rack Pulls
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5

RDL
- lb x reps
- 135 x 10
- 185 x 10
- 225 x 10

Hack Squat
- lb x reps
- 50 x 10
- 100 x 10
- 150 x 10

Yoga
- plank -> down dog -> forward fold -> standing fold -> child's pose x 2

Notes: OK workout. 300 lb is now my limit.
 
300 on RDL? Strong sir!
 
Gym Mon Feb 08 2016

Monday Workout

Dumbbell Bench Press + Dumbbell Snatch + Dumbbell Row + EZ Bar Curls (superset)
- dumbbell bench
- lb x reps
- 45 x 10
- 55 x 10
- 65 x 10

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

- dumbbell row
- lb x reps
- 65 x 10
- 70 x 10
- 75 x 10

- ez bar curls
- lb x reps
- 75 x 10,10,10

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

Notes: OK workout. Was up Mt. Baldy yesterday so energy levels are a bit low. Here is a pic from the summit.

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That superset roasted my muscles just reading it! Nice! Great view!
 
Gym Feb 09 2016

Cardio Workout
- bike 30 min.

Yoga
- plank -> down dog -> glute stretch -> forward fold -> child's pose x 2

Notes: Good workout. Getting pretty lean. Bw 187.6 lb.
 
Gym Wed Feb 10 2016

Wednesday Workout

Dumbbell Bench Press + Squats + HS High Row (superset)
- dumbbell bench press
- lb x reps
- 50 x 10
- 60 x 10
- 70 x 10
- 80 x 10

- squats
- lb x reps
- 45 x 10
- 95 x 10
- 135 x 10
- 185 x 10
- 225 x 5

- hs high row
- lb x reps
- 180 x 10
- 230 x 10,10,15

Yoga
- plank -> down dog -> twist -> child's pose x 2

Notes: Ok workout.
 
Gym Thu Feb 11 2016

Cardio
- treadmill 30 min.

Yoga
- plank -> down dog -> cat cow -> cow face -> forward fold -> child's pose x 2

Notes: OK workout. I know the debate has raged over cardio vs weight training. I will say this, yoga is mostly about breathing, and it's a *lot* easier after cardio than weight training. Which means, the energy demands of weight training are *much* higher than cardio. Maybe that's just me but I doubt it, I'm experienced at both and conditioned at both. Not even sure I really need cardio days in terms of conditioning, really they're more just active recovery, which I do need.
 
Gym Fri Feb 12 2016

Deadlift Workout

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

Yoga
- plank -> down dog -> twist -> forward fold -> child's pose x 2

Notes: FU back injury.
 
Rock that Sumo! Strong!
 
kenpoengineer said:
Rock that Sumo! Strong!
Click to expand...

Thanks Kenpo! Once again though, I have to give credit to my physiotherapist. She's a super coach, way smarter than me. I'm pretty sure I can't go much over 300 lb. any more, but she kind of convinced me to give high rep sets a try. Worked out well. I'd like to have her help with all my programming, but of course I can only take up her time when I'm injured. :(
 
Gym Tue Feb 16 2016

Cardio Workout
- bike 30 min.

Yoga
- plank -> down dog -> forward fold -> child's pose x 2

Notes: Good workout. BW 184.6 lb. Not sure how I feel about that. Mostly like I need a cheeseburger or three.
 
Gym Wed Feb 17 2016

Wednesday Workout

Dumbbell Bench Press + HS Low Row + Dumbbell Preacher Curl + Side Laterals (superset)
- dumbbell bench press
- lb x reps
- 50 x 10
- 55 x 10
- 60 x 10
- 85 x 10

- hs low row
- lb x reps
- 190 x 10
- 240 x 10,10
- 280 x 10

- dumbbell preacher curl
- lb x reps
- 30 x 10
- 35 x 10
- 40 x 10,10

- side laterals
- lb x reps
- 20 x 10
- 25 x 10
- 30 x 10,10

Yoga
- plank -> down dog -> cow face -> child's pose x 2

Notes: Good workout. Fueled up on food last night & this morning, got an outrageous pump. Also noteworthy that there a couple other dudes doing yoga in the studio at the same time I was, which was a bit odd; I'm used to doing yoga in a room full of women. Not that I minded, they were quiet and respectful, which is about all that's required.
 
Gym Fri Feb 19 2016

Lower Body Workout

Squats + RDL + Dumbbell Lunge (superset)
- squats
- lb x reps
- 45 x 10
- 95 x 10
- 135 x 10,10

- rdl
- lb x reps
- 95 x 10
- 135 x 10,10,10

- dumbbell lunge
- lb x reps
- 45 x 10,10,10,10

Yoga
- plank -> down dog -> cow face -> lying twist -> child's pose x 2

Notes: Light workout today. Just the same, the lunges made my quads holler. Not used to those!
 
Gym Mon Feb 22 2016

Monday Workout

Squats + Dumbbell Bench Press + HS High Row (superset)
- squats
- lb x reps
- 45 x 10
- 95 x 10
- 135 x 10
- 185 x 10

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

- hs high row
- lb x reps
- 180 x 10
- 230 x 10
- 250 x 10,10

Yoga
- plank -> down dog -> forward fold -> child's pose x 2

Notes: Bit of a speed workout, tight work schedule today. Oh well! Better a quick workout than none.
 
Gym Wed Feb 24 2016

Wednesday Workout

HS Shoulder Press + HS High Row (superset)
- hs shoulder press
- lb x reps
- 100 x 10
- 150 x 10
- 190 x 10,10,10

- hs high row
- lb x reps
- 190 x 10
- 240 x 10,10,10,10

Leg Press + Side Laterals (superset)
- leg press
- lb x reps
- 200 x 10
- 290 x 10
- 370 x 10
- 460 x 10

- side laterals
- lb x reps
- 15 x 10
- 17.5 x 10
- 20 x 10
- 22.5 x 10

Yoga
- plank -> down dog -> standing front fold -> child's pose x 2

Notes: pretty good workout. Bw 183.2. Getting pretty lean.
 
Gym Feb 26 2016

Deadlift Workout

RDL + Dumbbell Lunge (superset)
- rdl
- lb x reps
- 135 x 10
- 185 x 10
- 225 x 10

- dumbbell lunge
- lb x reps
- 40 x 10
- 45 x 10
- 50 x 10

Rack Pulls
- lb x reps
- 225 x 5
- 275 x 5
- 315 x 3
- 365 x 2
- 405 x 1

Yoga
- plank -> down dog -> standing fold -> child's pose x 2

Notes: Ok workout. Did a 3 legged down dog with stacked hips, my lower back popped like a bowl of rice crispies! Hopefully that will avert any major issues from picking up 400 lb. Also messed around with warrior pose, warrior 2 to exalted to warrior 3 (I think. Not great with names of asanas)

Gym Selfie
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Yes sir! Leaning and getting meaner, right there! Wings are growing as well!
 
Gym Mon Feb 29 2016

Monday Workout

Squats + Dumbbell Bench Press + HS Low Row (superset)
- squats
- lb x reps
- 45 x 10
- 135 x 10
- 185 x 10
- 225 x 5
- 275 x 3

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

- hs low row
- lb x reps
- 190 x 10
- 240 x 10,10,10

Yoga
- plank -> down dog -> standing front fold -> child's pose x 2

Notes: Good workout. Nice to be moving some weight again. Not sure if my back injury has stabilised or not. It was OK after deadlifting on Friday.
 
Squats at 275 while recovering from back issue - e****lent! Nice job!
 
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