compudog's workout log

Gym Wed Aug 24 2016

Wednesday Workout

Box Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5

Dumbbell Bench Press + HS Low Row (superset)
- dumbbell bench
- lb x reps
- 40 x 10
- 45 x 10
- 50 x 10
- 55 x 10

- hs low row
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 10

Yoga
- various, 20 min.

Notes: OK workout. I was out hiking again last weekend, here is a pic of the peak I hiked up; Coliseum Mountain. The reason for the name should be evident. :)

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Gym Fri Aug 26 2016

Friday Workout

Box Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 245 x 3
- 265 x 2
- 275 x 3

HS High Row
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 10
- 270 x 10

Yoga
- various, 15 minutes.

Notes: OK workout.
 
Just an "OK" workout! I say "Strong" workout!
 
Gym Aug 29 2016

Monday Workout

Dumbbell Bench Press + HS Low Row (superset)
- dumbbell bench
- lb x reps
- 40 x 10
- 45 x 10
- 50 x 10,10,10,10,10,10,10,10

- hs low row
- lb x reps
- 100 x 10
- 150 x 10
- 190 x 10,10,10,10,10,10,10,10

Yoga
- various, 15 minutes

Notes: OK workout. I hiked up the South peak of Mt. Baldy yesterday with my sister Jen & her dog Barley. We were socked in, the summit was totally in the clouds. It was a nice day nonetheless, kind of peaceful and quiet in the clouds. Here is a pic of Jen & Barley at the summit.

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So jealous of those hikes! I'm liking your OLAD style lifts.
 
kenpoengineer said:
So jealous of those hikes! I'm liking your OLAD style lifts.
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Thanks Kenpo. I've actually had a pretty good summer, considering we've experienced record rainfall this year. I haven't intentionally changed my program, just to accomodate a bit of yoga practice. I ran 5/3/1 for a long time, but had to give it up due to a back injury. I have an MRI for it tomorrow, not sure what good that's going to do but, we have to play along with the docs.
 
Gym Wed Aug 31 2016

Wednesday Workout

Box Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5

Overhead Press + Dumbbell Rows (superset)
- overhead press
- lb x reps
- 45 x 10
- 65 x 10
- 85 x 10
- 105 x 10
- 125 x 10

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

Yoga
- various, 15 min.

Notes: OK workout.
 
compudog said:
Thanks Kenpo. I've actually had a pretty good summer, considering we've experienced record rainfall this year. I haven't intentionally changed my program, just to accomodate a bit of yoga practice. I ran 5/3/1 for a long time, but had to give it up due to a back injury. I have an MRI for it tomorrow, not sure what good that's going to do but, we have to play along with the docs.
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Weather patterns are changing- total lack of rain here in northern Ohio.

Best wishes with the MRI.
 
kenpoengineer said:
Weather patterns are changing- total lack of rain here in northern Ohio.

Best wishes with the MRI.
Click to expand...

Thanks Kenpo. I went for the MRI, but I don't have a lot of expectations around it. My doc requested the MRI almost a year ago, but since then I've had several rounds of physiotherapy for the injury, and honestly I trust my physiotherapist's opinion more than my doctor's, MRI technology included. The physiotherapist is also a fitness person and close to my age, so she has a good understanding of my basic situation, and she has a superior knowledge of the mechanics of movement w.r.t. bones, tendons, and muscles.
 
Gym Fri Sep 02 2016

Friday Workout

Box Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5,5,5

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

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

Yoga
- various, mostly lower back, 15 min

Notes: OK workout
 
Interested in what the MRI indicates.
 
kenpoengineer said:
Interested in what the MRI indicates.
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Me too. They just did the test and sent me home. I saw my doc today, but for one of my kids, and he didn't mention it. I also forgot to ask. Guess I'll have to schedule an appointment with him to find out what the verdict is. I'll post it when I find out.
 
Gym Wed Sep 07 2016

Wednesday Workout

Box Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5

Dumbbell Bench Press + Lat Pulldown (superset)
- dumbbell bench
- lb x reps
- 40 x 10
- 55 x 10
- 60 x 10
- 65 x 10

- lat pulldown
- lb x reps
- 150 x 10
- 160 x 10
- 170 x 10,10

Yoga
- various, 15 min.

Notes: OK workout.
 
Gym Fri Sep 09 2016

Friday Workout

Box Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 245 x 5
- 265 x 3
- 275 x 3
- 295 x 2
- 315 x 2

Yoga
- various, something like, child's pose -> down dog -> low lunge -> runner's lunge -> half monkey -> runner's lunge variation x 2, Half lord of the fishes, glute stretch, flat on the back -> knees to chest -> lying twist x 2.

Notes: Blowing off a little steam.
 
Awesome squats!
 
Gym Wed Sep 14 2016

Wednesday Workout

Squats
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5

Dumbbell Bench Press + HS High Row (superset)
- dumbbell bench
- lb x reps
- 40 x 10
- 45 x 10
- 50 x 10

- hs high row
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10

Yoga
- various, 15 minutes. Several planks, arms extended, elbows, side plank + warrior 1,2,3 etc. x 2

Notes: Sick day workout. Had the flu since Saturday.
 
How's the back? MRI show anything? I switched to doing squats with a hex bar and they were so much easier on my lower back (even though I tweaked it days later).
 
Gym Fri Sep 23 2016

Friday Workout

Dumbbell Lunge + Dumbbell Snatch (superset)
- dumbbell lunge
- lb x reps
- 40 x 10,10,10

- dumbbell snatch
- lb x reps
- 30 x 5
- 35 x 5
- 40 x 5

Dumbbell Bench Press + HS High Row (superset)
- dumbbell bench
- lb x reps
- 45 x 10
- 55 x 10
- 65 x 10

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

Yoga
20 min.

Hero pose -> various planks -> down dog -> 1 leg down dog -> warrior 1 -> warrior 3 -> warrior 2 -> reverse warrior -> side angle -> triangle pose -> wide leg forward fold -> child's pose x 2

Seated forward fold -> half lord of the fishes x 2

knees to chest, reclined twist x 2

tree pose x 2

Notes: OK workout. Dumbbell lunges are pretty hard. I'd rather lift heavy weights.
 
Gym Tue Sep 27 2016

Tuesday Workout

Goblet Squat + Dumbbell Lunge (superset)
- goblet squat
- lb x reps
- 30 x 10
- 35 x 10
- 40 x 10

- dumbbell lunge
- lb x reps
- 30 x 5
- 35 x 5
- 40 x 5

Leg Extension + Seated Leg Curl (superset)
- leg extension
- lb x reps
- 120 x 10
- 140 x 10
- 160 x 10
- 180 x 10

- seated leg curl
- lb x reps
- 45 x 10
- 70 x 10
- 80 x 10
- 85 x 10

Dumbbell Bench Press + Seated Cable Row (superset)
- dumbbell bench
- lb x reps
- 50 x 10
- 65 x 10
- 75 x 10
- 85 x 10

- seated cable row
- lb x reps
- 140 x 10
- 160 x 10
- 180 x 10
- 200 x 10

Yoga, various, 15 minutes. Mostly lower body + planks + balance work.

Notes: Good workout.
 
Gym Fri Sep 30 2016

Friday Workout

Box Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 3
- 225 x 5
- 185 x 5

Dumbbell Bench Press + HS High Row (superset)
- dumbbell bench
- lb x reps
- 50 x 10
- 65 x 10
- 75 x 10
- 90 x 10

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

Yoga
- various, 20 min. Lots of hip & lower back to start; runner's lunge + variation + half monkey pose + pigeon pose, followed by planks, down dog, warrior poses, forward fold & child's pose x 2


Notes: Good workout.
 
Gym Wed Oct 05 2016

Wednesday Workout

Bike
- 10 min.

Seated Press Machine + Seated CSR + Leg Press (superset)
- seated press machine
- lb x reps
- 95 x 10
- 125 x 10
- 145 x 10
- 185 x 10

- seated CSR (Chest Supported Row)
- lb x reps
- 100 x 10
- 120 x 10
- 140 x 10
- 160 x 10

- leg press
- lb x reps
- 180 x 10
- 220 x 10
- 280 x 10
- 360 x 10

Yoga
- 20 min, various.

Notes: Dilettante workout; a little of everything without getting too serious about anything.
 
Gym Mon Oct 17 2016

Monday Workout

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5

Bench Press + Lat Pulldown (superset)
- bench press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5

- lat pulldown
- lb x reps
- 100 x 10
- 130 x 10
- 150 x 10
- 170 x 10
- 180 x 10

Yoga
- various, 15 min.

Notes: OK workout.
 
Nice balanced workout.
 
Gym Mon Oct 24 2014

Monday Workout

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5

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

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

Yoga: 15 min, various, mostly hips/low back, twists, child's pose, glute stretch etc.

Notes: OK workout.
 
Gym Mon Oct 31 2016

Monday Workout

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5

Yoga
- various, 25 min. Lots of stuff, planks, down dog, warrior poses, child's pose, lots of seated work, forward folds, twists, etc.

Notes: OK workout.
 
Gym Thu Nov 03 2016

Thursday Workout

Deadlifts
- lb x reps
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5

Yoga
- 30 min, various.

Notes: OK workout. No yoga class this week, so I had to extra work on my own. Not supposed to deadlift but I think it's OK, just no more 600 lb rack pulls.
 
Gym Tue Nov 15 2016

Tuesday Workout

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5,5,5

Dumbbell Bench Press + HS Low Row (superset)
- dumbbell bench
- lb x reps
- 50 x 10
- 60 x 10
- 70 x 10

- hs low row
- lb x reps
- 100 x 10
- 190 x 10
- 250 x 10

Yoga
- 20 minutes

Notes: Good workout.
 
Gym Wed Nov 16 2016

Wednesday Workout

Leg Press + Leg Extension + Seated Leg Curl (superset)
- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 490 x 10
- 580 x 10

- leg extension
- lb x reps
- 100 x 10
- 120 x 10
- 140 x 10
- 160 x 10

- seated leg curl
- lb x reps
- 25 x 10
- 45 x 10
- 70 x 10
- 80 x 10

Yoga
- 20 min.

Notes: OK workout.
 
Gym Thu Nov 17 2016

Thursday Workout

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5

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

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

Yoga
- Various, 20 minutes.

Notes: OK workout.
 
Gym Fri Nov 18 2016

Friday Workout

Cardio
- stair master, 15 minutes

Yoga
- Various, 25 minutes.

Notes: Short workout. OK though.
 
You are still killing your lifts! Every time I read your log it reminds me that CARDIO is missing in my life!
 
Gym Mon Nov 28 2016

Monday Workout

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5

Bench Press + HS Low Row (superset)
- bench press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5

- hs low row
- lb x reps
- 100 x 10
- 190 x 10
- 240 x 10
- 260 x 10
- 280 x 10

Yoga
- 20 min vinyasa

Notes: OK workout.
 
kenpoengineer said:
You are still killing your lifts! Every time I read your log it reminds me that CARDIO is missing in my life!
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Thanks kenpo. I've had to modify my lifts a bit but I'm still enjoying moving iron around. I honestly don't think you're missing much by skipping the cardio, I just do it because I'm a creature of habit and it's easier to stick with the known than to figure out something new. :)
 
Gym Tue Nov 29 2016

Tuesday Workout

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 3
- 315 x 3
- 365 x 2

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

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

Yoga
- 20 min. vinyasa, mostly hips & lower back

Notes: Not supposed to do "heavy" squats, but WTH. Some people get drunk and regret it later. I don't drink but I will probably regret this later.
 
compudog said:
Thanks kenpo. I've had to modify my lifts a bit but I'm still enjoying moving iron around. I honestly don't think you're missing much by skipping the cardio, I just do it because I'm a creature of habit and it's easier to stick with the known than to figure out something new. :)
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I'm the same - set in my ways. Lol. Thanks for the yoga explanation.
 
Gym Thu Dec 01 2016

Thursday Workout

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5

Dumbbell Bench Press + HS Low Row (superset)

- dumbbell bench
- lb x reps
- 50 x 10
- 65 x 10
- 75 x 10

- hs low row
- lb x reps
- 100 x 10
- 190 x 10
- 260 x 10

Yoga
- 20 minutes

Notes: OK workout.
 
Gym Wed Dec 07 2016

Wednesday Workout

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5

Dumbbell Bench Press + Seated Cable Row (superset)
-dumbbell bench press
- lb x reps
- 55 x 10
- 65 x 10
- 75 x 10
- 85 x 10

- seated cable row
- lb x reps
- 150 x 10
- 170 x 10
- 190 x 10
- 210 x 10

Yoga
- 15 min. Mostly floor stuff, hips & lower back.


Notes: Good workout.
 
Heavy DB pressing! Nice work CD!
 
kenpoengineer said:
Heavy DB pressing! Nice work CD!
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Thanks Kenpo! I'm liking the dumbbells these days. I blew up the infraspanitus tendon on my left shoulder doing bench press a couple years ago, but the dumbbells seem to be strengthening it. I'm hoping to be able to do another PL competition this year for bench only, but I want for my shoulder to hold together afterwards.
 
Gym Mon Dec 12 2016

Monday Workout

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 3
- 315 x 2
- 365 x 1
- 385 x 0,1

Yoga
- 20 min. various

Notes: OK workout. Dumped the weight on the safeties the first time I tried 385. It went the second time though, albeit with less than perfect form. Still gunning for a 405 squat on (or about) my 50'th birthday in 3 weeks. Scheduling might be tricky, since I'm also hoping to climb a mountain on that day, & I don't want to get blown up doing squats the day before a climb, nor do I want to attempt a PR squat when I'm trashed out from climbing a mountain. Just have to wait and see what happens with the weather. If I have to go for the squat a week early that would suit me fine.
 
compudog said:
Thanks Kenpo! I'm liking the dumbbells these days. I blew up the infraspanitus tendon on my left shoulder doing bench press a couple years ago, but the dumbbells seem to be strengthening it. I'm hoping to be able to do another PL competition this year for bench only, but I want for my shoulder to hold together afterwards.
Click to expand...

Another PL event? Awesome. What is your target lift weight?
 
Love the 50th birthday plans!!
 
Thursday Workout

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5
- 365 x 3

Dumbbell Bench Press + Dumbbell Rows (superset)
- dumbbell bench
- lb x reps
- 55 x 10
- 65 x 10
- 75 x 10

- dumbbell rows
- lb x reps
- 55 x 10
- 65 x 10
- 75 x 10

Barbell Curls + Delt Raises (superset)
- barbell curls
- lb x reps
- 45 x 10
- 65 x 10
- 85 x 10

- delt raises
- lb x reps
- 15 x 10
- 17.5 x 10
- 20 x 10

Yoga
- various, 20 minutes

Notes: Good workout. Squats @ 365 went well; 3 reps with good form.
 
Gym Wed Dec 28 2016

Wednesday Workout

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 3
- 225 x 2
- 275 x 1
- 315 x 1
- 365 x 1
- 405 x 1

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

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

Yoga
- various, 20 min.

Notes: Good workout. 405 lb is a personal record squat for me, and I wanted to do that for my 50'th birthday, which is in 6 days, so I'm glad I could do it today.
 
Gym Mon Jan 09 2017

Monday Workout

Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
- 315 x 5

Dumbbell Bench Press + HS High Row (superset)
- dumbbell bench
- lb x reps
- 50 x 10
- 60 x 10
- 75 x 10
- 90 x 10

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

Notes: Good workout. Had to go after work so time was a factor, 30 min on the gym floor. No time for yoga today. I've been on vacation for 2 weeks, haven't been workout regularly. I did get a few sessions in, including my max squat @ 405 lb, so I'm not complaining, but still it's good to be on the regular.

P.S. I also did my mountain climb for my 50'th birthday. Not an easy feat, seeing as the temperature was -30C! I did a bunch of field research with my cold weather gear ahead of time though, and got my cold weather system sorted so it worked out OK. I started late, at 3:00 P.M., and got to the top just in time to see the sunset. After that I put on my microspikes and headed down. I got back to the parking lot at 6:00 P.M., in full darkness (with a headlamp). My car was the last one there, and where I was was pretty much of a wilderness area, no people or buildings or even cell service, so I got to be in the woods, in the wilderness, by myself, at night. So nice. Here is a picture of the sunset over Canmore and the Bow Valley. There's 1 small peak just left of center with the sun still shining on it.

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Strong freaking lifts and only 30 min! Beastman! Love that view but I hate, hate the cold! Happy birthday CD!!!
 
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