compudog
Well-known member
Thanks Kenpo. It really was cold man. I ended up coming down by headlamp, finished in total darkness. I think I will remember my 50'th!
compudog's workout log
- Thread starter compudog
- Start date
Thanks Kenpo. It really was cold man. I ended up coming down by headlamp, finished in total darkness. I think I will remember my 50'th!
compudog
Well-known member
Gym Tue Jan 17 2017
Squat 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 7
Yoga
- 20 min. various
Notes: OK workout.
I was out hiking again on Sunday, went up Ha Ling Peak again, this time with my sister Jen & her dog Barley. Here is a pic of Barley on the summit.
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Squat 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 7
Yoga
- 20 min. various
Notes: OK workout.
I was out hiking again on Sunday, went up Ha Ling Peak again, this time with my sister Jen & her dog Barley. Here is a pic of Barley on the summit.
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compudog
Well-known member
Gym Wed Jan 18 2017
Wednesday 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 7
- hs high row
- lb x reps
- 90 x 10
- 180 x 10
- 230 x 10
- 250 x 10
Yoga
- 20 min. various.
Notes: OK workout. Haven't done much bench pressing lately, looks like my max is down a bit. Might have to polish that up.
Wednesday 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 7
- hs high row
- lb x reps
- 90 x 10
- 180 x 10
- 230 x 10
- 250 x 10
Yoga
- 20 min. various.
Notes: OK workout. Haven't done much bench pressing lately, looks like my max is down a bit. Might have to polish that up.
kenpoengineer
Well-known member
You know, since you decided to reduce weight in your lifts, your lifts are still freaking strong! Lol. Beautiful scenery.
compudog
Well-known member
Thanks Kenpo. It's all thanks to my physiotherapist. She retrained me for bench & squats and it worked out really well. Unfortunately she also banned me from deadlifting, but given the other improvements I've made under her guidance and the fact that I'm mostly pain free, I'm not going to argue.
compudog
Well-known member
Gym Mon Jan 30 2017
Monday Workout
Kettlebell Swings + Dumbbell Overhead Press + EZ Bar Curl + Dumbbell Delt Raises (giant set)
- kettlebell swings
- lb x reps
- 35 x 10,10,10,10
- dumbbell overhead press
- lb x reps
- 30 x 10
- 35 x 10
- 40 x 10
- 45 x 10
- ez bar curl
- lb x reps
- 45 x 10
- 65 x 10
- 75 x 10
- 85 x 10
- dumbbell delt raises
- lb x reps
- 15 x 10,10,10,10
Yoga
- various 20 min.
Notes: This is my easy day workout. Was out hiking yesterday, easy hike but it took a toll just the same. Weather was outstanding though, I was hiking in just my underwear and a pair of gym shorts for a while. Don't get too excited, this is Canada and it's winter, I was wearing long underwear.. Here is a selfie.
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Monday Workout
Kettlebell Swings + Dumbbell Overhead Press + EZ Bar Curl + Dumbbell Delt Raises (giant set)
- kettlebell swings
- lb x reps
- 35 x 10,10,10,10
- dumbbell overhead press
- lb x reps
- 30 x 10
- 35 x 10
- 40 x 10
- 45 x 10
- ez bar curl
- lb x reps
- 45 x 10
- 65 x 10
- 75 x 10
- 85 x 10
- dumbbell delt raises
- lb x reps
- 15 x 10,10,10,10
Yoga
- various 20 min.
Notes: This is my easy day workout. Was out hiking yesterday, easy hike but it took a toll just the same. Weather was outstanding though, I was hiking in just my underwear and a pair of gym shorts for a while. Don't get too excited, this is Canada and it's winter, I was wearing long underwear.. Here is a selfie.
Invalid Link Removed
compudog
Well-known member
Gym Tue Jan 31 2017
Tuesday Workout
Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
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
- 180 x 10
- 230 x 10
- 250 x 10
- 270 x 10
Yoga
- various, 15 min.
Notes: OK workout. Bit skittish with my back since I got messed up just a week ago, but it seems to be OK.
Tuesday Workout
Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
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
- 180 x 10
- 230 x 10
- 250 x 10
- 270 x 10
Yoga
- various, 15 min.
Notes: OK workout. Bit skittish with my back since I got messed up just a week ago, but it seems to be OK.
compudog
Well-known member
Gym Mon Feb 13 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 + Dumbbell Rows (superset)
- dumbbell bench
- lb x reps
- 50 x 10
- 60 x 10
- 80 x 12
- dumbbell rows
- lb x reps
- 50 x 10
- 60 x 10
- 80 x 10
Yoga
- various, 20 min.
Notes: Good workout.
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 + Dumbbell Rows (superset)
- dumbbell bench
- lb x reps
- 50 x 10
- 60 x 10
- 80 x 12
- dumbbell rows
- lb x reps
- 50 x 10
- 60 x 10
- 80 x 10
Yoga
- various, 20 min.
Notes: Good workout.
compudog
Well-known member
Gym Tue Feb 14 2017
Tuesday Workout
Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
Cleans, EZ Bar Curls, & Dumbbell Overhead Press (superset)
- cleans
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- ex bar curls
- lb x reps
- 45 x 10
- 65 x 10
- 75 x 10
- dumbbell overhead press
- lb x reps
- 30 x 10
- 35 x 10
- 40 x 10
Yoga
- various, 20 minutes
Notes: OK workout. Decided to try cleans. A couple people mentioned it recently so I thought why not. Turned out to be more work that I thought, but I started learning the move anyway.
Tuesday Workout
Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
Cleans, EZ Bar Curls, & Dumbbell Overhead Press (superset)
- cleans
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- ex bar curls
- lb x reps
- 45 x 10
- 65 x 10
- 75 x 10
- dumbbell overhead press
- lb x reps
- 30 x 10
- 35 x 10
- 40 x 10
Yoga
- various, 20 minutes
Notes: OK workout. Decided to try cleans. A couple people mentioned it recently so I thought why not. Turned out to be more work that I thought, but I started learning the move anyway.
compudog
Well-known member
Gym Wed Feb 15 2017
Wednesday Workout
Kettlebell Swings + HS Chest Press + HS Low Row (superset)
- kettlebell swings
- lb x reps
- 35 x 25,25,25,25
- hs chest press
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 8
- hs low row
- lb x reps
- 100 x 10
- 190 x 10
- 240 x 10
- 280 x 10
Yoga
- various, 20 min.
Notes: OK workout.
Wednesday Workout
Kettlebell Swings + HS Chest Press + HS Low Row (superset)
- kettlebell swings
- lb x reps
- 35 x 25,25,25,25
- hs chest press
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 8
- hs low row
- lb x reps
- 100 x 10
- 190 x 10
- 240 x 10
- 280 x 10
Yoga
- various, 20 min.
Notes: OK workout.
compudog
Well-known member
Gym Mon Feb 27 2017
Monday Workout
Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
Dumbbell Bench Press + Dumbbell Rows (superset)
- dumbbell bench
- lb x reps
- 50 x 10
- 60 x 10
- 70 x 10
- dumbbell rows
- lb x reps
- 50 x 10
- 60 x 10
- 70 x 10
Yoga
- various, 20 minutes
Notes: OK workout.
Monday Workout
Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
Dumbbell Bench Press + Dumbbell Rows (superset)
- dumbbell bench
- lb x reps
- 50 x 10
- 60 x 10
- 70 x 10
- dumbbell rows
- lb x reps
- 50 x 10
- 60 x 10
- 70 x 10
Yoga
- various, 20 minutes
Notes: OK workout.
compudog
Well-known member
Gym Wed Mar 01 2017
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
- 365 x 3
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
- 180 x 10
- 230 x 10
- 230 x 10
Yoga
- various, 20 min.
Notes: Good workout.
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
- 365 x 3
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
- 180 x 10
- 230 x 10
- 230 x 10
Yoga
- various, 20 min.
Notes: Good workout.
compudog
Well-known member
Sunday Workout
Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x5
- 185 x 5
- 225 x 5
- 285 x 5
- 315 x 5
Notes: OK quick workout. I was at a public swimming pool where they happen to have a squat rack, so I banged out a few sets in my Teenage Mutant Ninja Turtles swimming shorts.
Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x5
- 185 x 5
- 225 x 5
- 285 x 5
- 315 x 5
Notes: OK quick workout. I was at a public swimming pool where they happen to have a squat rack, so I banged out a few sets in my Teenage Mutant Ninja Turtles swimming shorts.
compudog
Well-known member
Gym Mon Mar 06 2017
Monday Workout
Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x5
- 185 x 5
- 225 x 5
- 275 x 5
Bench Press + Seated Cable Row (superset)
- bench press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x5
- 185 x 5
- 225 x 8
- seated cable row
- lb x reps
- 150 x 10
- 170 x 10
- 190 x 10
- 210 x 10
Yoga
- various, 15 minutes.
Notes: OK workout.
Monday Workout
Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x5
- 185 x 5
- 225 x 5
- 275 x 5
Bench Press + Seated Cable Row (superset)
- bench press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x5
- 185 x 5
- 225 x 8
- seated cable row
- lb x reps
- 150 x 10
- 170 x 10
- 190 x 10
- 210 x 10
Yoga
- various, 15 minutes.
Notes: OK workout.
kenpoengineer
Well-known member
Teenage Mutant Squats! FTW! Lol.
compudog
Well-known member
Gym Fri Mar 10 2017
Friday Workout
Leg Press + Leg Extension (superset)
- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- leg extension
- lb x reps
- 130 x 10
- 150 x 10
- 190 x 10
Dumbbell Bench Press + Dumbbell Rows (superset)
- dumbbell bench press
- lb x reps
- 50 x 10
- 60 x 10
- 80 x 10
- dumbbell rows
- lb x reps
- 50 x 10
- 60 x 10
- 80 x 10
Yoga
- various, 20 min.
Notes: Good workout
Friday Workout
Leg Press + Leg Extension (superset)
- leg press
- lb x reps
- 200 x 10
- 400 x 10
- 600 x 10
- leg extension
- lb x reps
- 130 x 10
- 150 x 10
- 190 x 10
Dumbbell Bench Press + Dumbbell Rows (superset)
- dumbbell bench press
- lb x reps
- 50 x 10
- 60 x 10
- 80 x 10
- dumbbell rows
- lb x reps
- 50 x 10
- 60 x 10
- 80 x 10
Yoga
- various, 20 min.
Notes: Good workout
compudog
Well-known member
Gym Mon Mar 13 2017
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 1
- 405 x 1
Bench Press + HS High Row (superset)
- bench press
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- hs high row
- lb x reps
- 90 x 10
- 180 x 10
- 230 x 10
Yoga
- various, 20 min.
Notes: OK workout. Pulled something in my quad @ 385 though. Not sure why, form was strict, but I could feel something pop in there on the way up. 3 hours later it's a bit sore but not on fire or anything, hopefully it's just transient.
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 1
- 405 x 1
Bench Press + HS High Row (superset)
- bench press
- 45 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- hs high row
- lb x reps
- 90 x 10
- 180 x 10
- 230 x 10
Yoga
- various, 20 min.
Notes: OK workout. Pulled something in my quad @ 385 though. Not sure why, form was strict, but I could feel something pop in there on the way up. 3 hours later it's a bit sore but not on fire or anything, hopefully it's just transient.
kenpoengineer
Well-known member
Awesome squat workout. Hearing a "pop" never is a good thing. Hopefully it was something re-aligning itself.
compudog
Well-known member
Thanks man. It was a bit sore for a week, but it seems to be back now, I was doing squats again today no problem. To be entirely honest though, they're not "competition grade" squats. I went over my squat dynamics and form with my physiotherapist at one point, and she said she thought I could probably squat without trashing my back, provided I stay a bit above parallel. Great advice, I have to say. I set the safties so I'm a bit high and haven't run into any problems (other than this minor one) since.
compudog
Well-known member
Gym Tue Mar 21 2017
Tuesday 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 + Seated Cable Row (superset)
- bench press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- seated cable row
- lb x reps
- 160 x 10
- 170 x 10
- 180 x 10
Yoga
- 20 min, various.
Notes: Easy workout. Just coming off a week's break.
Tuesday 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 + Seated Cable Row (superset)
- bench press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- seated cable row
- lb x reps
- 160 x 10
- 170 x 10
- 180 x 10
Yoga
- 20 min, various.
Notes: Easy workout. Just coming off a week's break.
compudog
Well-known member
Gym Wed Mar 29 2017
Wednesday Workout
Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
Overhead Press + Barbell Rows (superset)
- overhead press
- lb x reps
- 45 x 10
- 65 x 10
- 85 x 10
- 105 x 10
- barbell rows
- lb x reps
- 95 x 10
- 135 x 10
- 155 x 10
- 175 x 10
Yoga
- 20 min.
Notes: Pretty good workout. I think the quad I injured 2 weeks ago is doing OK, had an extremely painful massage on Wednesday last week, & it seems like that sufficed for "penance".
Wednesday Workout
Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
- 275 x 5
Overhead Press + Barbell Rows (superset)
- overhead press
- lb x reps
- 45 x 10
- 65 x 10
- 85 x 10
- 105 x 10
- barbell rows
- lb x reps
- 95 x 10
- 135 x 10
- 155 x 10
- 175 x 10
Yoga
- 20 min.
Notes: Pretty good workout. I think the quad I injured 2 weeks ago is doing OK, had an extremely painful massage on Wednesday last week, & it seems like that sufficed for "penance".
compudog
Well-known member
Gym Mon Apr 10 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
Bench Press + Seated Cable Row (superset)
- bench press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 7
- seated cable row
- lb x reps
- 160 x 10
- 170 x 10
- 180 x 10
- 190 x 10
Yoga
- 20 min.
Notes: OK workout.
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
Bench Press + Seated Cable Row (superset)
- bench press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 7
- seated cable row
- lb x reps
- 160 x 10
- 170 x 10
- 180 x 10
- 190 x 10
Yoga
- 20 min.
Notes: OK workout.
compudog
Well-known member
Gym Wed Apr 12 2017
Wednesday 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 2
- 385 x 2
Overhead Press
- lb x reps
- 65 x 10
- 85 x 10
- 105 x 6
Yoga
- 20 min.
Notes: OK workout. Burned up all my floor time doing squats though, and no gas left in the tank for OHP. Oh well!
Wednesday 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 2
- 385 x 2
Overhead Press
- lb x reps
- 65 x 10
- 85 x 10
- 105 x 6
Yoga
- 20 min.
Notes: OK workout. Burned up all my floor time doing squats though, and no gas left in the tank for OHP. Oh well!
kenpoengineer
Well-known member
Still killing it I see. A strong person keeps disease away.
compudog
Well-known member
Thanks Kenpo. You're right, I haven't been sick in forever. I'm guessing you're the same.
compudog
Well-known member
Gym Tue Apr 17 2017
Tuesday 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 10
Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 3
- 225 x 2
- 265 x 1
Yoga
- 20 min.
Notes: Good workout. Squats gassed me; shaky legs etc. Still doing OK on the bench press though, I think I might start training bench specifically again. It would be nice to get over 300. BW 195 lb. today.
Tuesday 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 10
Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 3
- 225 x 2
- 265 x 1
Yoga
- 20 min.
Notes: Good workout. Squats gassed me; shaky legs etc. Still doing OK on the bench press though, I think I might start training bench specifically again. It would be nice to get over 300. BW 195 lb. today.
compudog
Well-known member
Gym Thu Apr 20 2017
Dog's Breakfast Workout
Front Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
Single Leg Press + Hip Adducter Machine + Leg Extension (superset)
- single leg press
- lb x reps
- 200 x 10
- 290 x 10
- 400 x 10
- hip adducter machine
- lb x reps
- 60 x 10,10,10
- leg extension
- lb x reps
- 150 x 10
- 160 x 10
- 180 x 10
Dumbbell Bench Press + Dumbbell Row (superset)
- dumbbell bench
- lb x reps
- 45 x 10
- 50 x 10
- 70 x 10
- dumbbell rows
- lb x reps
- 45 x 10
- 50 x 10
- 70 x 10
Yoga
- 20 min.
Notes: Good workout.
Dog's Breakfast Workout
Front Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
Single Leg Press + Hip Adducter Machine + Leg Extension (superset)
- single leg press
- lb x reps
- 200 x 10
- 290 x 10
- 400 x 10
- hip adducter machine
- lb x reps
- 60 x 10,10,10
- leg extension
- lb x reps
- 150 x 10
- 160 x 10
- 180 x 10
Dumbbell Bench Press + Dumbbell Row (superset)
- dumbbell bench
- lb x reps
- 45 x 10
- 50 x 10
- 70 x 10
- dumbbell rows
- lb x reps
- 45 x 10
- 50 x 10
- 70 x 10
Yoga
- 20 min.
Notes: Good workout.
compudog
Well-known member
Gym Mon Apr 24 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 + Barbell Rows (superset)
- dumbbell bench
- lb x reps
- 50 x 10
- 60 x 10
- 70 x 10
- 80 x 10
- barbell rows
- lb x reps
- 95 x 10
- 135 x 10
- 155 x 10
Yoga
- 20 min.
Notes: OK workout.
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 + Barbell Rows (superset)
- dumbbell bench
- lb x reps
- 50 x 10
- 60 x 10
- 70 x 10
- 80 x 10
- barbell rows
- lb x reps
- 95 x 10
- 135 x 10
- 155 x 10
Yoga
- 20 min.
Notes: OK workout.
kenpoengineer
Well-known member
Strong lifts!!
compudog
Well-known member
Thanks Kenpo. I've been doing this sort of full body workout for a while and it's really paying off.
compudog
Well-known member
Gym Thu Apr 27 2017
Thursday Workout
Rack Pulls
- lb x reps
- 135 x 5
- 225 x 5
- 315 x 5
- 405 x 5
Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 3
- 225 x 2
- 245 x 2
Yoga
- 20 min.
Notes: OK workout. I decided to 'test the waters' by doing some rack pulls, even though I've been warned not to even look at a deadlift by my physiotherapist, and I swore I wouldn't. But I do miss it. Not that much though. Turned out to not be a great idea. I set the safeties on the second pin and even pulled from a sumo stance, so it was a very short ROM from a mostly upright position, but even so, the strain on the lower back was concerning. I believe my physio was right; there's just no way for me to safely deadlift. I didn't injure myself today but I won't bother trying it again. Regarding bench press; I got some free advice from a strength and conditioning guy, and I decided to follow it. Which was, to focus on getting quality reps in the 80-90% range. I meant to get 2 doubles @ 245 but ran out of time. That's OK though, because my focus is on form rather than volume. I'm hoping this training approach will allow me to get back into competition shape, possibly for a meet this summer.
Thursday Workout
Rack Pulls
- lb x reps
- 135 x 5
- 225 x 5
- 315 x 5
- 405 x 5
Bench Press
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 3
- 225 x 2
- 245 x 2
Yoga
- 20 min.
Notes: OK workout. I decided to 'test the waters' by doing some rack pulls, even though I've been warned not to even look at a deadlift by my physiotherapist, and I swore I wouldn't. But I do miss it. Not that much though. Turned out to not be a great idea. I set the safeties on the second pin and even pulled from a sumo stance, so it was a very short ROM from a mostly upright position, but even so, the strain on the lower back was concerning. I believe my physio was right; there's just no way for me to safely deadlift. I didn't injure myself today but I won't bother trying it again. Regarding bench press; I got some free advice from a strength and conditioning guy, and I decided to follow it. Which was, to focus on getting quality reps in the 80-90% range. I meant to get 2 doubles @ 245 but ran out of time. That's OK though, because my focus is on form rather than volume. I'm hoping this training approach will allow me to get back into competition shape, possibly for a meet this summer.
kenpoengineer
Well-known member
Glad you aborted the deadlift. It bruises the ego, I know and can relate. Keep in mind that you are stronger than most men at your age.
compudog
Well-known member
Thanks Kenpo. I was really into it at one time and pulled some OK weights, but not into pain so much. I have to give my physio credit though. She didn't know anything about deadlifting and not much about squats, but after I showed her how to deadlift she just said, no way, there's no way for you to do that safely. After I demonstrated my squat technique she corrected me there, and, following her advice, I did a PR squat on my 50'th birthday. So I guess it's like, she giveth with one hand, and taketh away with the other.
compudog
Well-known member
Gym Fri Apr 28 2017
Friday 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
- 405 x 1
Yoga
- 20 min.
Notes: Short workout today. The first time I squatted 405 lb was on my 50'th birthday, 4 months ago. I was a bit gunshy about hitting that weight again, but I've been getting it pretty regularly now, & getting more comfortable with it.
Friday 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
- 405 x 1
Yoga
- 20 min.
Notes: Short workout today. The first time I squatted 405 lb was on my 50'th birthday, 4 months ago. I was a bit gunshy about hitting that weight again, but I've been getting it pretty regularly now, & getting more comfortable with it.
kenpoengineer
Well-known member
Invalid Link Removed
compudog
Well-known member
compudog
Well-known member
Gym Tue May 10 2017
Wednesday Workout
Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
Overhead Press + Seated Cable Row (superset)
- overhead press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 145 x 5
- seated cable row
- lb x reps
- 160 x 10
- 170 x 10
- 180 x 10
- 190 x 10
Yoga
- 20 min.
Notes: Fun workout.
Wednesday Workout
Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
Overhead Press + Seated Cable Row (superset)
- overhead press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 145 x 5
- seated cable row
- lb x reps
- 160 x 10
- 170 x 10
- 180 x 10
- 190 x 10
Yoga
- 20 min.
Notes: Fun workout.
compudog
Well-known member
Gym Fri May 11 2017
Friday Workout
Single Leg Press + Hip Machine (superset)
- single leg press
- lb x reps
- 90 x 10
- 200 x 10
- 290 x 10
- hip machine
- lb x reps
- 30 x 10
- 45 x 10
- 60 x 10
EZ Bar Curls + Dumbbell OHP + Skull Crushers + Delt Flys (giant set)
- ez bar curls
- lb x reps
- 45 x 10
- 65 x 10
- 95 x 10
- dumbbell OHP
- lb x reps
- 30 x 10
- 35 x 10
- 45 x 10
- skull crushers
- lb x reps
- 45 x 10
- 65 x 10
- 75 x 10
- delt flys
- lb x reps
- 12 x 10,10
- 15 x 10
Yoga
- 20 min.
Notes: Good workout.
Friday Workout
Single Leg Press + Hip Machine (superset)
- single leg press
- lb x reps
- 90 x 10
- 200 x 10
- 290 x 10
- hip machine
- lb x reps
- 30 x 10
- 45 x 10
- 60 x 10
EZ Bar Curls + Dumbbell OHP + Skull Crushers + Delt Flys (giant set)
- ez bar curls
- lb x reps
- 45 x 10
- 65 x 10
- 95 x 10
- dumbbell OHP
- lb x reps
- 30 x 10
- 35 x 10
- 45 x 10
- skull crushers
- lb x reps
- 45 x 10
- 65 x 10
- 75 x 10
- delt flys
- lb x reps
- 12 x 10,10
- 15 x 10
Yoga
- 20 min.
Notes: Good workout.
compudog
Well-known member
Gym Tue May 16 2017
Bench Press 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
- 245 x 3
- 255 x 2
- hs high row
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 10
Yoga
- 20 min.
Notes: Good workout.
Bench Press 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
- 245 x 3
- 255 x 2
- hs high row
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 10
Yoga
- 20 min.
Notes: Good workout.
compudog
Well-known member
Gym Thu May 18 2017
OHP Workout
Overhead Press + Seated Cable Row (superset)
- overhead press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 145 x 5
- 155 x 3
- seated cable row
- lb x reps
- 130 x 10
- 140 x 10
- 150 x 10
- 160 x 10
- 170 x 10
Yoga
- 20 min.
Notes: OK workout.
OHP Workout
Overhead Press + Seated Cable Row (superset)
- overhead press
- lb x reps
- 45 x 5
- 95 x 5
- 115 x 5
- 135 x 5
- 145 x 5
- 155 x 3
- seated cable row
- lb x reps
- 130 x 10
- 140 x 10
- 150 x 10
- 160 x 10
- 170 x 10
Yoga
- 20 min.
Notes: OK workout.
kenpoengineer
Well-known member
Jeez! Those OHP numbers!
compudog
Well-known member
Thanks Kenpo. Working on my bench.
compudog
Well-known member
Gym Fri May 19 2017
Friday Workout
Single Leg Press + Hip Machine (superset)
- single leg press
- lb x reps
- 90 x 10
- 200 x 10
- 290 x 10
- hip machine
- lb x reps
- 30 x 10,10,10
EZ Bar Curls + Dumbbell Overhead Press +
Skull Crushers + Delt Raises (giant set)
- ez bar curls
- lb x reps
- 45 x 10
- 65 x 10
- 85 x 10
- dumbbell overhead press
- lb x reps
- 35 x 10
- 45 x 10
- 55 x 10
- skull crushers
- lb x reps
- 45 x 10
- 65 x 10
- 85 x 10
- delt raises
- lb x reps
- 12 x 10
- 15 x 10
- 20 x 10
Yoga
- 20 min.
Notes: My low weight high rep day.
Friday Workout
Single Leg Press + Hip Machine (superset)
- single leg press
- lb x reps
- 90 x 10
- 200 x 10
- 290 x 10
- hip machine
- lb x reps
- 30 x 10,10,10
EZ Bar Curls + Dumbbell Overhead Press +
Skull Crushers + Delt Raises (giant set)
- ez bar curls
- lb x reps
- 45 x 10
- 65 x 10
- 85 x 10
- dumbbell overhead press
- lb x reps
- 35 x 10
- 45 x 10
- 55 x 10
- skull crushers
- lb x reps
- 45 x 10
- 65 x 10
- 85 x 10
- delt raises
- lb x reps
- 12 x 10
- 15 x 10
- 20 x 10
Yoga
- 20 min.
Notes: My low weight high rep day.
compudog
Well-known member
Gym Mon Jun 12 2017
Monday Workout
Single Leg Press
- lb x reps
- 90 x 10
- 200 x 10
- 290 x 10
- leg extension
- lb x reps
- 130 x 10
- 150 x 10
- 180 x 10
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 3
- 245 x 5
- hs high row
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 10
Yoga
- 20 min.
Notes: OK workout.
Monday Workout
Single Leg Press
- lb x reps
- 90 x 10
- 200 x 10
- 290 x 10
- leg extension
- lb x reps
- 130 x 10
- 150 x 10
- 180 x 10
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 3
- 245 x 5
- hs high row
- lb x reps
- 90 x 10
- 140 x 10
- 180 x 10
- 230 x 10
Yoga
- 20 min.
Notes: OK workout.
compudog
Well-known member
Gym Fri Jun 23 2017
Friday Workout
Front Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
Back Squats
- lb x reps
- 275 x 3
- 315 x 2
Yoga
- 25 min.
Notes: Good workout. I haven't done any squats for 3 weeks; back flared up. It's still not great but I got tired of waiting so I started doing squats again this week.
Friday Workout
Front Squats
- lb x reps
- 45 x 5
- 95 x 5
- 135 x 5
- 185 x 5
- 225 x 5
Back Squats
- lb x reps
- 275 x 3
- 315 x 2
Yoga
- 25 min.
Notes: Good workout. I haven't done any squats for 3 weeks; back flared up. It's still not great but I got tired of waiting so I started doing squats again this week.
kenpoengineer
Well-known member
Have you considered using a Hex Bar for Squats? Respect for your dedication.
compudog
Well-known member
Gym Wed Aug 30 2017
Wednesday Night 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
Bench Press + Seated Cable Row (superset)
- bench press
- lb x reps
- 45 x 10
- 95 x 10
- 135 x 10
- 185 x 10
- 135 x 10
- seated cable row
- lb x reps
- 140 x 10
- 150 x 10
- 160 x 10
- 180 x 10
- 200 x 5
Yoga
- 20 min.
Notes: I haven't been able to get into the gym at lunch time over the summer. I did spend a lot of time in the mountains though; hiking, scrambling, and camping. Lots of fun, but now that fall is here it's time to get back on track with the workouts. My regular schedule doesn't start till Thursday, but I just couldn't wait any longer, so I went to the gym from 9:30 - 10:30 at night. Probably should have been doing that all along, but it's been a busy summer.
Wednesday Night 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
Bench Press + Seated Cable Row (superset)
- bench press
- lb x reps
- 45 x 10
- 95 x 10
- 135 x 10
- 185 x 10
- 135 x 10
- seated cable row
- lb x reps
- 140 x 10
- 150 x 10
- 160 x 10
- 180 x 10
- 200 x 5
Yoga
- 20 min.
Notes: I haven't been able to get into the gym at lunch time over the summer. I did spend a lot of time in the mountains though; hiking, scrambling, and camping. Lots of fun, but now that fall is here it's time to get back on track with the workouts. My regular schedule doesn't start till Thursday, but I just couldn't wait any longer, so I went to the gym from 9:30 - 10:30 at night. Probably should have been doing that all along, but it's been a busy summer.