compudog
Well-known member
Thanks man. It's been a while since I could move any kind of weight without getting trashed. I'm pretty happy about it actually.
compudog's workout log
- Thread starter compudog
- Start date
Thanks man. It's been a while since I could move any kind of weight without getting trashed. I'm pretty happy about it actually.
compudog
Well-known member
Gym Wed Mar 02 2016
Shoulder Workout
HS Shoulder Press + Leg Press + HS Low Row (superset)
- hs shoulder press
- lb x reps
- 100 x 10
- 150 x 10
- 190 x 10,10
- 210 x 10
- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 490 x 10
- 580 x 10
- 670 x 10
- hs low row
- lb x reps
- 100 x 10
- 150 x 10
- 190 x 10
- 240 x 10
- 260 x 10
Yoga
- plank -> down dog -> seated twist -> forward fold -> child's pose x 2
Notes: Fast workout, less than 40 minutes on weights, then 10 minutes or so on yoga. Was breathing pretty fast doing yoga.
Shoulder Workout
HS Shoulder Press + Leg Press + HS Low Row (superset)
- hs shoulder press
- lb x reps
- 100 x 10
- 150 x 10
- 190 x 10,10
- 210 x 10
- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 490 x 10
- 580 x 10
- 670 x 10
- hs low row
- lb x reps
- 100 x 10
- 150 x 10
- 190 x 10
- 240 x 10
- 260 x 10
Yoga
- plank -> down dog -> seated twist -> forward fold -> child's pose x 2
Notes: Fast workout, less than 40 minutes on weights, then 10 minutes or so on yoga. Was breathing pretty fast doing yoga.
compudog
Well-known member
Gym Fri Mar 04 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
- add belt
- 315 x 3
- 365 x 2
- 405 x 1
- 425 x 1
Yoga
- plank -> down dog -> standing forward fold -> glute stretch -> child's pose x 2
Notes: OK workout; 25 minutes lifting, 5 minutes cleanup (chalk gets everywhere it seems) and 15 minutes yoga. That's definitely as far as I want to push it for the time being in terms of heavy lifting. Next week will be a deload week. Bw 183 lb.
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
- add belt
- 315 x 3
- 365 x 2
- 405 x 1
- 425 x 1
Yoga
- plank -> down dog -> standing forward fold -> glute stretch -> child's pose x 2
Notes: OK workout; 25 minutes lifting, 5 minutes cleanup (chalk gets everywhere it seems) and 15 minutes yoga. That's definitely as far as I want to push it for the time being in terms of heavy lifting. Next week will be a deload week. Bw 183 lb.
compudog
Well-known member
Gym Mon Mar 07 2016
Monday Workout
Squats + Dumbbell Bench Press + HS High Row (superset)
- squats
- lb x reps
- 45 x 10
- 95 x 10
- 145 x 10
- 195 x 10
- dumbbell bench
- lb x reps
- 50 x 10
- 60 x 10
- 70 x 10
- 85 x 12
- hs high row
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 12
Yoga
- plank -> down dog -> forward fold -> child's pose x 2
Notes: Easy day.
Monday Workout
Squats + Dumbbell Bench Press + HS High Row (superset)
- squats
- lb x reps
- 45 x 10
- 95 x 10
- 145 x 10
- 195 x 10
- dumbbell bench
- lb x reps
- 50 x 10
- 60 x 10
- 70 x 10
- 85 x 12
- hs high row
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 12
Yoga
- plank -> down dog -> forward fold -> child's pose x 2
Notes: Easy day.
kenpoengineer
Well-known member
85x12 DB Bench plus a ton of lifts = "easy day"! Beastman!
compudog
Well-known member
compudog
Well-known member
Gym Wed Mar 09 2016
Wednesday Workout
HS Shoulder Press + Seated Cable Row + Leg Press (superset)
- hs shoulder press
- lb x reps
- 100 x 12
- 150 x 12
- 190 x 12
- 210 x 12
- 220 x 8
- seated cable row
- lb x reps
- 200 x 12
- 210 x 12
- 220 x 12
- 230 x 12
- 240 x 12
- leg press
- lb x reps
- 200 x 12
- 400 x 12
- 490 x 12
- 580 x 12
Yoga
- plank -> down dog -> forward fold -> high lunge -> child's pose x 2
Notes: Pretty good workout.
Wednesday Workout
HS Shoulder Press + Seated Cable Row + Leg Press (superset)
- hs shoulder press
- lb x reps
- 100 x 12
- 150 x 12
- 190 x 12
- 210 x 12
- 220 x 8
- seated cable row
- lb x reps
- 200 x 12
- 210 x 12
- 220 x 12
- 230 x 12
- 240 x 12
- leg press
- lb x reps
- 200 x 12
- 400 x 12
- 490 x 12
- 580 x 12
Yoga
- plank -> down dog -> forward fold -> high lunge -> child's pose x 2
Notes: Pretty good workout.
compudog
Well-known member
Gym Fri Mar 11 2016
Deadlift Workout
- rack pulls
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 3
- 315 x 3
- 365 x 2
- 405 x 1
- 455 x 1
- 505 x 1
Yoga (superset with rack pulls after 365)
- seated cat cow -> child's pose x 4, + standing forward fold
Notes: Been thinking about that 500 lb pull all week. Bw 184.8 lb
Deadlift Workout
- rack pulls
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 3
- 315 x 3
- 365 x 2
- 405 x 1
- 455 x 1
- 505 x 1
Yoga (superset with rack pulls after 365)
- seated cat cow -> child's pose x 4, + standing forward fold
Notes: Been thinking about that 500 lb pull all week. Bw 184.8 lb
kenpoengineer
Well-known member
SMHS at your deadlifting! Fantastic!
compudog
Well-known member
Thanks Kenpo. I'm coming back! I actually didn't think I'd ever recover, but the last few weeks have been going pretty good!
compudog
Well-known member
Gym Mon Mar 14 2016
Monday Workout
Squats + Dumbbell Bench Press + HS High Row (superset)
- squats
- lb x reps
- 45 x 10
- 135 x 10
- 185 x 10
- 225 x 5
- 315 x 2
- dumbbell bench
- lb x reps
- 50 x 10
- 60 x 10
- 70 x 10
- 95 x 10
- hs high row
- lb x reps
- 90 x 10
- 180 x 10
- 230 x 10
- 250 x 10
Yoga
- plank -> down dog -> cow face -> seated wide leg forward fold -> forward fold -> child's pose x 2
Notes: Feeling a bit reckless today... and strong.
Monday Workout
Squats + Dumbbell Bench Press + HS High Row (superset)
- squats
- lb x reps
- 45 x 10
- 135 x 10
- 185 x 10
- 225 x 5
- 315 x 2
- dumbbell bench
- lb x reps
- 50 x 10
- 60 x 10
- 70 x 10
- 95 x 10
- hs high row
- lb x reps
- 90 x 10
- 180 x 10
- 230 x 10
- 250 x 10
Yoga
- plank -> down dog -> cow face -> seated wide leg forward fold -> forward fold -> child's pose x 2
Notes: Feeling a bit reckless today... and strong.
kenpoengineer
Well-known member
Strong for sure! Beastman!
BeastFitness
Banned
Looking lean in that pic man!
So many people can benefit from yoga, glad to see your doing so! I need to start making more time for it myself
So many people can benefit from yoga, glad to see your doing so! I need to start making more time for it myself
compudog
Well-known member
Thanks man. I started last November to help deal with a back injury, but I've got a lot more out of it than I anticipated. Should've started years ago.
compudog
Well-known member
compudog
Well-known member
Gym Wed Mar 16 2016
Wednesday Workout
HS Shoulder Press + Leg Extensions + Dumbbell Snatch (superset)
- hs shoulder press
- lb x reps
- 100 x 12
- 170 x 12
- 190 x 12
- 210 x 12
- leg extension
- lb x reps
- 150 x 10
- 160 x 10
- 170 x 10
- 180 x 10
- dumbbell snatch
- lb x reps
- 40 x 10
- 50 x 10
- 55 x 10
- 60 x 10
Yoga
- plank -> down dog -> seated cat cow -> child's pose -> forward fold x 2
Notes: Meant to have an easy day (no big weights) but, turned out to be my most difficult workout in forever. I normally do sets of 5 with the dumbbell snatches but today I thought I'd go for 10s; wow, taxing.
Wednesday Workout
HS Shoulder Press + Leg Extensions + Dumbbell Snatch (superset)
- hs shoulder press
- lb x reps
- 100 x 12
- 170 x 12
- 190 x 12
- 210 x 12
- leg extension
- lb x reps
- 150 x 10
- 160 x 10
- 170 x 10
- 180 x 10
- dumbbell snatch
- lb x reps
- 40 x 10
- 50 x 10
- 55 x 10
- 60 x 10
Yoga
- plank -> down dog -> seated cat cow -> child's pose -> forward fold x 2
Notes: Meant to have an easy day (no big weights) but, turned out to be my most difficult workout in forever. I normally do sets of 5 with the dumbbell snatches but today I thought I'd go for 10s; wow, taxing.
compudog
Well-known member
Gym Fri Mar 18 2016
Deadlift Workout
Deadlifts (all conventional, I don't pull sumo anymore)
- lb x reps
- 135 x 5
- 225 x 5
- 275 x 5
- 315 x 3
- 365 x 2
- 405 x 2
Yoga
- plank -> down dog -> pigeon pose -> forward fold -> child's pose x 2
Notes: Really fun workout. Had the great pleasure of doing pulls alongside my lifting partner today; we both got 400 lb. On the downside, my weight is creeping up again. Just can't seem to stay below 185 very easy.
Deadlift Workout
Deadlifts (all conventional, I don't pull sumo anymore)
- lb x reps
- 135 x 5
- 225 x 5
- 275 x 5
- 315 x 3
- 365 x 2
- 405 x 2
Yoga
- plank -> down dog -> pigeon pose -> forward fold -> child's pose x 2
Notes: Really fun workout. Had the great pleasure of doing pulls alongside my lifting partner today; we both got 400 lb. On the downside, my weight is creeping up again. Just can't seem to stay below 185 very easy.
compudog
Well-known member
Gym Mon Mar 21 2016
Monday Workout
Squats + Barbell Rows + Dumbbell Bench Press (superset)
- squats
- lb x reps
- 45 x 10
- 135 x 10
- 225 x 5,5,10
- barbell rows
- lb x reps
- 135 x 10
- 155 x 10,10,10,10
- dumbbell bench press
- lb x reps
- 60 x 10
- 70 x 10
- 80 x 10,10,10
Yoga
- plank -> down dog -> forward fold -> child's pose x 2
Notes: No frills workout; just gettin down to it. Bw 183.8 lb., scale's probably broken.
Monday Workout
Squats + Barbell Rows + Dumbbell Bench Press (superset)
- squats
- lb x reps
- 45 x 10
- 135 x 10
- 225 x 5,5,10
- barbell rows
- lb x reps
- 135 x 10
- 155 x 10,10,10,10
- dumbbell bench press
- lb x reps
- 60 x 10
- 70 x 10
- 80 x 10,10,10
Yoga
- plank -> down dog -> forward fold -> child's pose x 2
Notes: No frills workout; just gettin down to it. Bw 183.8 lb., scale's probably broken.
compudog
Well-known member
Gym Tue Mar 22 2016
Cardio
- 30 min treadmill
Yoga
- plank -> down dog -> forward fold -> easy camel pose (can't do the hard one) -> child's pose x 2
Notes: Pretty good cardio workout. Learned the camel pose in class this morning (early class),
I'd seen a picture of it but didn't know what it was, now I know. Still can't do it though.
Cardio
- 30 min treadmill
Yoga
- plank -> down dog -> forward fold -> easy camel pose (can't do the hard one) -> child's pose x 2
Notes: Pretty good cardio workout. Learned the camel pose in class this morning (early class),
I'd seen a picture of it but didn't know what it was, now I know. Still can't do it though.
compudog
Well-known member
Gym Wed Mar 23 2016
Wednesday Workout
Overhead Press + HS Low Row + Leg Press (superset)
- overhead press
- lb x reps
- 45 x 10
- 65 x 10
- 95 x 10
- 115 x 10
- 135 x 10
- hs low row
- lb x reps
- 100 x 10
- 150 x 10
- 190 x 10
- 240 x 10
- 280 x 10
- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 490 x 10
- 580 x 10
- 670 x 10
Yoga
- plank -> down dog -> triangle pose -> wide leg forward fold -> child's pose x 2
Notes: Ok workout. Long weekend coming up, will take Monday and Friday off.
Selfie from yesterday
Invalid Link Removed
Wednesday Workout
Overhead Press + HS Low Row + Leg Press (superset)
- overhead press
- lb x reps
- 45 x 10
- 65 x 10
- 95 x 10
- 115 x 10
- 135 x 10
- hs low row
- lb x reps
- 100 x 10
- 150 x 10
- 190 x 10
- 240 x 10
- 280 x 10
- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 490 x 10
- 580 x 10
- 670 x 10
Yoga
- plank -> down dog -> triangle pose -> wide leg forward fold -> child's pose x 2
Notes: Ok workout. Long weekend coming up, will take Monday and Friday off.
Selfie from yesterday
Invalid Link Removed
kenpoengineer
Well-known member
Ok, that last session was brutal! It shows in your physique! Strong, thick and ripped!
BeastFitness
Banned
Solid progress picture!
You seem to have a great balance
You seem to have a great balance
compudog
Well-known member
Thanks Kenpo!
Thanks BeastFitness, I appreciate the compliment.
compudog
Well-known member
Gym Fri Mar 25 2016
Deadlift Workout
Rack Pulls + Dumbbell Curls (superset)
- rack pulls
- lb x reps
- 135 x 5
- 225 x 5
- 275 x 5
- 315 x 3
- 365 x 2
- 405 x 2
- 455 x 2
- 505 x 1
- dumbbell curls
- lb x reps
- 30 x 10
- 35 x 10
- 40 x 10
- 45 x 10
- 40 x 10,10,10
Yoga
- plank -> down dog -> forward fold -> cat cow -> cow face -> child's pose x 2
Notes: OK workout. Stat holiday so gym hours are just 12-4, very busy there. Also, forgot my belt at home, so all my lifts were beltless.
Deadlift Workout
Rack Pulls + Dumbbell Curls (superset)
- rack pulls
- lb x reps
- 135 x 5
- 225 x 5
- 275 x 5
- 315 x 3
- 365 x 2
- 405 x 2
- 455 x 2
- 505 x 1
- dumbbell curls
- lb x reps
- 30 x 10
- 35 x 10
- 40 x 10
- 45 x 10
- 40 x 10,10,10
Yoga
- plank -> down dog -> forward fold -> cat cow -> cow face -> child's pose x 2
Notes: OK workout. Stat holiday so gym hours are just 12-4, very busy there. Also, forgot my belt at home, so all my lifts were beltless.
kenpoengineer
Well-known member
Did you curl in the rack? Lol. Strong pulls CD!!
compudog
Well-known member
Thanks Kenpo. I actually don't know what I was thinking though. Normally these days I do yoga between heavy sets, not dumbbell curls! Not the brightest bulb in the box that day.
compudog
Well-known member
Gym Wed Mar 30 2016
Wednesday Workout
HS Shoulder Press + HS High Row + Dumbbell Snatch + Leg Press (superset)
- hs shoulder press
- lb x reps
- 100 x 10
- 150 x 10
- 170 x 10,10
- hs high row
- lb x reps
- 90 x 10
- 180 x 10
- 200 x 10,10
- dumbbell snatch
- lb x reps
- 40 x 10,10,10,10
- leg press
- lb x reps
- 200 x 10
- 400 x 10,10,10
Yoga
Lower back was *really* hollering at me, so I just did a bunch of stuff for that, something like
- child's pose -> down dog -> cat cow -> plank x 2 followed by
- knees to chest -> windshield washers -> side twist -> forward fold x 2
Lower back felt better after that. Got a messed up glute muscle, I think the lower back pain is referral from that. Also getting some nastiness in my left quad, weird how these things work.
Notes: Reasonable workout. Last time I tried this workout I went too heavy, so this time I eased off on the weight a bit and it was more doable.
Wednesday Workout
HS Shoulder Press + HS High Row + Dumbbell Snatch + Leg Press (superset)
- hs shoulder press
- lb x reps
- 100 x 10
- 150 x 10
- 170 x 10,10
- hs high row
- lb x reps
- 90 x 10
- 180 x 10
- 200 x 10,10
- dumbbell snatch
- lb x reps
- 40 x 10,10,10,10
- leg press
- lb x reps
- 200 x 10
- 400 x 10,10,10
Yoga
Lower back was *really* hollering at me, so I just did a bunch of stuff for that, something like
- child's pose -> down dog -> cat cow -> plank x 2 followed by
- knees to chest -> windshield washers -> side twist -> forward fold x 2
Lower back felt better after that. Got a messed up glute muscle, I think the lower back pain is referral from that. Also getting some nastiness in my left quad, weird how these things work.
Notes: Reasonable workout. Last time I tried this workout I went too heavy, so this time I eased off on the weight a bit and it was more doable.
compudog
Well-known member
Gym Fri Apr 01 2016
Deadlift Workout (mostly yoga)
Deadlifts + Yoga
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 3
- 315 x 2
- 365 x 2
- 405 x 1
Yoga
- did yoga between all my sets, a bunch of stuff, including:
- knees to chest, glute stretch, triangle pose, forward fold, seated cat cow, & child's pose,
More Yoga (upstairs in the studio)
- plank -> down dog -> cat cow -> child's pose x 2
Notes: OK workout. I injured a glute muscle last week doing deadlifts in a super careless way, so today I had to baby that injury a bit. I still wanted to do some deadlifting though, so lots of yoga was the answer. It worked out pretty well. The glute doesn't feel too bad and the yoga improved my mood by a couple miles.
Deadlift Workout (mostly yoga)
Deadlifts + Yoga
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 3
- 315 x 2
- 365 x 2
- 405 x 1
Yoga
- did yoga between all my sets, a bunch of stuff, including:
- knees to chest, glute stretch, triangle pose, forward fold, seated cat cow, & child's pose,
More Yoga (upstairs in the studio)
- plank -> down dog -> cat cow -> child's pose x 2
Notes: OK workout. I injured a glute muscle last week doing deadlifts in a super careless way, so today I had to baby that injury a bit. I still wanted to do some deadlifting though, so lots of yoga was the answer. It worked out pretty well. The glute doesn't feel too bad and the yoga improved my mood by a couple miles.
compudog
Well-known member
Gym Mon Apr 04 2016
Monday Workout
Squats + Dumbbell Bench Press + Barbell Rows (superset)
- squats
- lb x reps
- 45 x 5
- 95 x 10
- 135 x 5
- 185 x 5
- 225 x 5
- dumbbell bench
- lb x reps
- 40 x 10
- 50 x 10
- 60 x 10
- 70 x 10
- 80 x 10
- barbell rows
- lb x reps
- 95 x 10
- 115 x 10
- 135 x 10
- 155 x 10,10
Box Squats
- lb x reps
- 275 x 3
- 315 x 2
- 365 x 1
- 405 x 1
Yoga
- plank -> down dog -> cat cow -> cow face -> wide leg forward fold -> child's pose x 2
Notes: Pretty good workout. The heavier box squats weren't pretty, the bar I was using is a bit slender and therefore bendy, and the weights hit the safeties @ 365, so I had to lower them, The 405 lift wasn't pretty either, but only because it was heavy. Biggest box squat I've done in quite a while, since last summer maybe.
Monday Workout
Squats + Dumbbell Bench Press + Barbell Rows (superset)
- squats
- lb x reps
- 45 x 5
- 95 x 10
- 135 x 5
- 185 x 5
- 225 x 5
- dumbbell bench
- lb x reps
- 40 x 10
- 50 x 10
- 60 x 10
- 70 x 10
- 80 x 10
- barbell rows
- lb x reps
- 95 x 10
- 115 x 10
- 135 x 10
- 155 x 10,10
Box Squats
- lb x reps
- 275 x 3
- 315 x 2
- 365 x 1
- 405 x 1
Yoga
- plank -> down dog -> cat cow -> cow face -> wide leg forward fold -> child's pose x 2
Notes: Pretty good workout. The heavier box squats weren't pretty, the bar I was using is a bit slender and therefore bendy, and the weights hit the safeties @ 365, so I had to lower them, The 405 lift wasn't pretty either, but only because it was heavy. Biggest box squat I've done in quite a while, since last summer maybe.
compudog
Well-known member
Gym Wed Apr 06 2016
Wednesday Workout
HS Shoulder Press + HS High Row + Leg Press (superset)
- hs shoulder press
- lb x reps
- 100 x 10
- 150 x 10
- 170 x 10
- 190 x 10
- 210 x 10
- hs high row
- lb x reps
- 90 x 10
- 180 x 10
- 230 x 10
- 250 x 10
- 270 x 10
- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 490 x 10
- 580 x 10
- 670 x 10
Leg Extensions
- lb x reps
- 160 x 10
- 170 x 10
- 180 x 10
Yoga
- plank -> down dog -> high lunge -> triangle pose -> wide leg forward fold
-> child's pose x 2
Notes: Pretty good workout. Forgot to log my cardio workout yesterday. I did it, just forgot to record it.
Wednesday Workout
HS Shoulder Press + HS High Row + Leg Press (superset)
- hs shoulder press
- lb x reps
- 100 x 10
- 150 x 10
- 170 x 10
- 190 x 10
- 210 x 10
- hs high row
- lb x reps
- 90 x 10
- 180 x 10
- 230 x 10
- 250 x 10
- 270 x 10
- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 490 x 10
- 580 x 10
- 670 x 10
Leg Extensions
- lb x reps
- 160 x 10
- 170 x 10
- 180 x 10
Yoga
- plank -> down dog -> high lunge -> triangle pose -> wide leg forward fold
-> child's pose x 2
Notes: Pretty good workout. Forgot to log my cardio workout yesterday. I did it, just forgot to record it.
compudog
Well-known member
Gym Fri Apr 08 2016
Deadlift Workout
Deadlifts
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 3
- 365 x 2
- 405 x 1
- 425 x 1
- 455 x 1
Notes: Good workout. 455 is a PR for conventional stance. I don't pull sumo any more at all. I did yoga between every set after 225 lb. Mostly child's pose but also a couple other things thrown in. Don't know if I'm ever going to compete in powerlifting again, but if I do it's going to look awfully strange doing yoga on the platform.
Deadlift Workout
Deadlifts
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 3
- 365 x 2
- 405 x 1
- 425 x 1
- 455 x 1
Notes: Good workout. 455 is a PR for conventional stance. I don't pull sumo any more at all. I did yoga between every set after 225 lb. Mostly child's pose but also a couple other things thrown in. Don't know if I'm ever going to compete in powerlifting again, but if I do it's going to look awfully strange doing yoga on the platform.
kenpoengineer
Well-known member
"Pretty good workout" is an understatement you Beastman! Strong lifting!
compudog
Well-known member
compudog
Well-known member
Gym Mon Apr 11 2016
Monday Workout
Squats + Dumbbell Bench Press + Barbell Rows (deload)
- squats
- lb x reps
- 45 x 10
- 95 x 10
- 135 x 10
- dumbbell bench
- lb x reps
- 50 x 10
- 55 x 10
- 60 x 10
- barbell rows
- lb x reps
- 95 x 10
- 115 x 10
- 135 x 10
Yoga
- yoga flow: down dog -> 3 legged down dog -> warrior 1 -> warrior 2 -> exalted -> side angle -> plank -> up dog x 4
- forward fold -> child's pose x 2
Notes: Out hiking in the hills yesterday with my sister, energy levels not too high, good opportunity for deload & practice yoga flow.
My sister Jen approaching the summit of Coliseum Mtn.
Invalid Link Removed
Monday Workout
Squats + Dumbbell Bench Press + Barbell Rows (deload)
- squats
- lb x reps
- 45 x 10
- 95 x 10
- 135 x 10
- dumbbell bench
- lb x reps
- 50 x 10
- 55 x 10
- 60 x 10
- barbell rows
- lb x reps
- 95 x 10
- 115 x 10
- 135 x 10
Yoga
- yoga flow: down dog -> 3 legged down dog -> warrior 1 -> warrior 2 -> exalted -> side angle -> plank -> up dog x 4
- forward fold -> child's pose x 2
Notes: Out hiking in the hills yesterday with my sister, energy levels not too high, good opportunity for deload & practice yoga flow.
My sister Jen approaching the summit of Coliseum Mtn.
Invalid Link Removed
compudog
Well-known member
Gym Apr 12 2016
Cardio Workout
- bike 30 min.
Yoga
- plank -> down dog -> warrior 1 -> warrior 2 -> exalted -> side angle -> wide leg forward fold
-> childs pose x 2
Notes: Ok workout. Working with the yoga flow I guess, I don't really plan these things, just what works.
Cardio Workout
- bike 30 min.
Yoga
- plank -> down dog -> warrior 1 -> warrior 2 -> exalted -> side angle -> wide leg forward fold
-> childs pose x 2
Notes: Ok workout. Working with the yoga flow I guess, I don't really plan these things, just what works.
compudog
Well-known member
Gym Wed Apr 13 2016
Wednesday Workout
HS Shoulder Press + Seated Cable Rows + Front Squats (superset)
- hs shoulder press
- lb x reps
- 100 x 10
- 150 x 10
- 170 x 10
- 190 x 10
- 240 x 7
- seated cable rows
- lb x reps
- 150 x 10
- 180 x 10
- 190 x 10
- 200 x 10
- 210 x 10
- front squats
- lb x reps
- 65 x 5
- 95 x 5
- 135 x 5
- 155 x 5
- 185 x 5
Yoga
- plank -> down dog -> warrior 1 -> warrior 2 -> exalted -> side angle -> forward fold x 2
- child's pose -> seated cat cow -> child's pose
Notes: Ok workout. Haven't done front squats for a while, forgot how much they actually suck. Also, my partner reminded me I haven't done proper OHP for a while either, actually been getting used to the machine, either I'm getting old or lazy. We'll call it lazy and focus on getting back to business.
Wednesday Workout
HS Shoulder Press + Seated Cable Rows + Front Squats (superset)
- hs shoulder press
- lb x reps
- 100 x 10
- 150 x 10
- 170 x 10
- 190 x 10
- 240 x 7
- seated cable rows
- lb x reps
- 150 x 10
- 180 x 10
- 190 x 10
- 200 x 10
- 210 x 10
- front squats
- lb x reps
- 65 x 5
- 95 x 5
- 135 x 5
- 155 x 5
- 185 x 5
Yoga
- plank -> down dog -> warrior 1 -> warrior 2 -> exalted -> side angle -> forward fold x 2
- child's pose -> seated cat cow -> child's pose
Notes: Ok workout. Haven't done front squats for a while, forgot how much they actually suck. Also, my partner reminded me I haven't done proper OHP for a while either, actually been getting used to the machine, either I'm getting old or lazy. We'll call it lazy and focus on getting back to business.
compudog
Well-known member
Gym Thu Apr 14 2016
Cardio Workout
- treadmill 30 min.
Yoga
- plank -> down dog -> warrior 1 -> warrior 2 -> exalted -> side angle -> seated wide leg forward fold -> child's pose x 2
Notes: Ok workout. Still not super happy with my yoga flow routine. When I think about my classes though they're always different, so I guess I have to keep changing up personal practice as well.
Cardio Workout
- treadmill 30 min.
Yoga
- plank -> down dog -> warrior 1 -> warrior 2 -> exalted -> side angle -> seated wide leg forward fold -> child's pose x 2
Notes: Ok workout. Still not super happy with my yoga flow routine. When I think about my classes though they're always different, so I guess I have to keep changing up personal practice as well.
compudog
Well-known member
Gym Fri Apr 15 2016
Deadlift Workout + Yoga
Rack Pulls + Yoga (in between sets past 275)
- lb x reps (all sumo)
- 135 x 5
- 225 x 5
- 275 x 5
- 315 x 3
- 365 x 3
- 405 x 3
- 455 x 3
- 495 x 3
Yoga
- cross leg forward fold -> plank -> down dog -> seated cat cow -> child's pose
Notes: Still got a banged up glute from several weeks ago, so I did all my pulls sumo today, also ramped up the yoga. Took a while plus people were noticing, not just the usual 'stretches'. Which is fine; lifting 500 lb is an extraordinary feat for anyone IMO, never mind someone my age.. it requires extraordinary measures..
Deadlift Workout + Yoga
Rack Pulls + Yoga (in between sets past 275)
- lb x reps (all sumo)
- 135 x 5
- 225 x 5
- 275 x 5
- 315 x 3
- 365 x 3
- 405 x 3
- 455 x 3
- 495 x 3
Yoga
- cross leg forward fold -> plank -> down dog -> seated cat cow -> child's pose
Notes: Still got a banged up glute from several weeks ago, so I did all my pulls sumo today, also ramped up the yoga. Took a while plus people were noticing, not just the usual 'stretches'. Which is fine; lifting 500 lb is an extraordinary feat for anyone IMO, never mind someone my age.. it requires extraordinary measures..
kenpoengineer
Well-known member
I'm liking these workouts! Strong!
compudog
Well-known member
Thanks Kenpo, I'm enjoying them. After the year I had I wasn't sure I'd ever move any big weights again. It feels really good to be back at it.
compudog
Well-known member
Gym Mon Apr 18 2016
Monday Workout
Bench Press + Dumbbell Rows (superset)
- bench press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- dumbbell rows
- lb x reps
- 40 x 10
- 45 x 10
- 50 x 10
- 55 x 10
- 60 x 10
Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
Box Squats
- lb x reps
- 275 x 3
- 315 x 3
- 365 x 3
Yoga (flow)
- plank -> down dog -> warrior 1 -> warrior 2 -> exalted -> side angle -> seated wide leg forward fold -> seated cat cow -> child's pose x 2
Notes: Been thinking (& talking) about bench press recently. Haven't done bench press in well over a year, due to a messed up infraspanitus tendon in my left shoulder. Physio did nothing for it, despite the fact that my physiotherapist is a genius; she diagnosed the problem well in advance of the ultrasound that eventually happened. After he reviewed the ultrasound my doctor said it would heal itself in time, but I guess, not enough time has passed. Oh well. I'll just have to continue doing dumbbell bench for the time being. Can't really complain, my disc injury, which is a lot more serious IMO, seems to be in remission; I can move big weights again, so it's all good. Just mean no competitions this year.
Monday Workout
Bench Press + Dumbbell Rows (superset)
- bench press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- dumbbell rows
- lb x reps
- 40 x 10
- 45 x 10
- 50 x 10
- 55 x 10
- 60 x 10
Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
Box Squats
- lb x reps
- 275 x 3
- 315 x 3
- 365 x 3
Yoga (flow)
- plank -> down dog -> warrior 1 -> warrior 2 -> exalted -> side angle -> seated wide leg forward fold -> seated cat cow -> child's pose x 2
Notes: Been thinking (& talking) about bench press recently. Haven't done bench press in well over a year, due to a messed up infraspanitus tendon in my left shoulder. Physio did nothing for it, despite the fact that my physiotherapist is a genius; she diagnosed the problem well in advance of the ultrasound that eventually happened. After he reviewed the ultrasound my doctor said it would heal itself in time, but I guess, not enough time has passed. Oh well. I'll just have to continue doing dumbbell bench for the time being. Can't really complain, my disc injury, which is a lot more serious IMO, seems to be in remission; I can move big weights again, so it's all good. Just mean no competitions this year.
compudog
Well-known member
Gym Tue Apr 18 2016
Cardio Workout
- 15 min. treadmill
- 15 min. stair master
Yoga
- headstands x 2
- plank -> down dog -> high lunge -> warrior 2 -> exalted -> side angle -> triangle pose -> hip stretch -> seated cat cow -> childs pose x 2
Notes: Had to ditch the treadmill because my calves weren't up to it, couldn't figure out why until 10 minutes in on the stair master and my quads were on fire, then I remembered, oh yeah, monster squats yesterday. Bunch of new yoga from this mornings class, including head stands!
Cardio Workout
- 15 min. treadmill
- 15 min. stair master
Yoga
- headstands x 2
- plank -> down dog -> high lunge -> warrior 2 -> exalted -> side angle -> triangle pose -> hip stretch -> seated cat cow -> childs pose x 2
Notes: Had to ditch the treadmill because my calves weren't up to it, couldn't figure out why until 10 minutes in on the stair master and my quads were on fire, then I remembered, oh yeah, monster squats yesterday. Bunch of new yoga from this mornings class, including head stands!
compudog
Well-known member
Gym Wed Apr 20 2016
Wednesday Workout
Overhead Press + Barbell Rows + Dumbbell Lunges (superset)
- overhead press
- lb x reps
- 45 x 10
- 95 x 10
- 115 x 10
- 135 x 10
- barbell rows
- lb x reps
- 95 x 10
- 115 x 10
- 135 x 10
- 155 x 10
- dumbbell lunges
- lb x reps
- 40 x 10,10,10,10
Yoga
- headstand practice
- flow -> plank -> down dog -> warrior 1 -> warrior 2 -> exalted -> side angle -> triangle pose -> wide leg forward fold -> child's pose x 2
Notes: Wanted to do something "easy" for legs today, so I decided on dumbbell lunges. Seems like every time I go for an "easy" workout it ends being quite difficult. The lunges for instance are twice as hard as they look on paper, because the weight is 40 lb in each hand, and the reps are 10 reps on each leg. So a 40 x 10 set is actually 80 x 20. Anyway they left me gasping so I only did 4 sets instead of 5.
Wednesday Workout
Overhead Press + Barbell Rows + Dumbbell Lunges (superset)
- overhead press
- lb x reps
- 45 x 10
- 95 x 10
- 115 x 10
- 135 x 10
- barbell rows
- lb x reps
- 95 x 10
- 115 x 10
- 135 x 10
- 155 x 10
- dumbbell lunges
- lb x reps
- 40 x 10,10,10,10
Yoga
- headstand practice
- flow -> plank -> down dog -> warrior 1 -> warrior 2 -> exalted -> side angle -> triangle pose -> wide leg forward fold -> child's pose x 2
Notes: Wanted to do something "easy" for legs today, so I decided on dumbbell lunges. Seems like every time I go for an "easy" workout it ends being quite difficult. The lunges for instance are twice as hard as they look on paper, because the weight is 40 lb in each hand, and the reps are 10 reps on each leg. So a 40 x 10 set is actually 80 x 20. Anyway they left me gasping so I only did 4 sets instead of 5.
compudog
Well-known member
Gym Fri Apr 22 2016
Deadlift Workout, mostly Yoga
RDL + Yoga
- rdl
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
yoga
- seated cat cow + child's pose between sets
Deadlifts + Yoga
- deadlifts
- lb x reps
- 225 x 5
- 275 x 5
- 315 x 5
- yoga
- seated cat cow + child's pose between sets
Yoga
- plank -> down dog -> warrior 1 -> warrior 2 -> exalted -> side angle -> triangle pose -> wide leg forward fold -> child's pose x 2
Notes: Ok workout. Still having some glute issues from several weeks ago, so taking it easy for a bit.
Deadlift Workout, mostly Yoga
RDL + Yoga
- rdl
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
yoga
- seated cat cow + child's pose between sets
Deadlifts + Yoga
- deadlifts
- lb x reps
- 225 x 5
- 275 x 5
- 315 x 5
- yoga
- seated cat cow + child's pose between sets
Yoga
- plank -> down dog -> warrior 1 -> warrior 2 -> exalted -> side angle -> triangle pose -> wide leg forward fold -> child's pose x 2
Notes: Ok workout. Still having some glute issues from several weeks ago, so taking it easy for a bit.
compudog
Well-known member
Gym Mon Apr 25 2016
Monday Workout
Bench Press + HS High Row (superset)
- bench press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- hs high row
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 10,10
Squats
- lb x reps
- 95 x 10
- 135 x 10
- 185 x 10
- 225 x 10
Yoga
- plank -> down dog -> warrior 1 -> warrior 2 -> exalted -> side angle -> triangle pose -> wide leg forward fold -> child's pose x 2
Notes: Ok workout, nothing too crazy. Shoulder came back OK a couple days after benching last week so I thought what the heck let's try it and see what happens.
Monday Workout
Bench Press + HS High Row (superset)
- bench press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- hs high row
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 10,10
Squats
- lb x reps
- 95 x 10
- 135 x 10
- 185 x 10
- 225 x 10
Yoga
- plank -> down dog -> warrior 1 -> warrior 2 -> exalted -> side angle -> triangle pose -> wide leg forward fold -> child's pose x 2
Notes: Ok workout, nothing too crazy. Shoulder came back OK a couple days after benching last week so I thought what the heck let's try it and see what happens.