Turbolag's Lifting Log and Other Stuff

[Turbolag]

Bout time to see this log breathe new life...

Will be following turbo

Thanks guys. Its nice to be back keeping a log.

 

[Turbolag]

08/17/2018 Leg Day

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High knees, kick backs, side to side, lying hip thrusts


Squats:

Bar x 5

95 x 5

115 x 10

135 x 10

155 x 10


Leg press:

2pps x 10

3 pps x 2 x 10


Leg extensions: 3 x 10

Lying leg curls: 3 x 10

Seated leg curls: 3 x 10

Walking lunges:

Bodyweight

Add 40lb curl bar


Calve raises: 5 x 15

Hyper extensions: 80lb bar x 2 x 10

Bodyweight reverse hyper extensions: 2 x 15

Planks, side planks, Lying hip thrusts

​

 

[Turbolag]

08/21/2018 Chest day

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Shoulder flies


Bench:

Bar x 2 x 10

95 x 15

135 x 8

165 x 8

195 x 8


Incline bench:

135 x 1

145 x 3 sets x 8 reps


Cable flies: 3 x 10


Over head dumbbell extension (both hands):

35lb x 10

45lb x 2 x 10


Bar pressdowns: 3 x 10

 

[Turbolag]

08/22/2018 Back Day

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Seated Iso rows:

1 pps x 8

2pps x 4 sets x 8 reps


Low iso rows: 1pps x 4 x 10

Lat pulls x 4 x 10, behind neck x 2 x 10


Standing alternating dumbbell curls:

30lb x 3 x 8


Concentration curls: 20lbs x 3 x 10


Body weight hyper extensions: 1 x 10

28 mins on ellyptical

 

[Turbolag]

08/24/2018 Shoulder Day

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Shoulder flies


Seated over head press:

Bar x 2 x 10

95 x 5

115 x 8

125 x 8

145 x 8


Hammer strength shoulder press ss with shoulder flies: 1pps x 3 x 10/ 20lb dumbbell x 3 x 10

Reverse flies ss with upright rows: 4 x 10

Bodyweight hyper extensions: 1 x 15

​

 

[BrotherIron]

Good to see ya back at it.

 

[Turbolag]

Good to see ya back at it.

Thanks man. I have a lot of work to do.

 

[Turbolag]

08/25/2018 Leg Day

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Squats:

Bar x 5

95 x 5

135 x 2 x 5


Seated leg press: 3 x 10

Leg extensions ss/ lying leg curls

Seated leg curls ss/ Calve raises

Hyper extensions with 80lbs x 2 x 10

 

[Turbolag]

08/31/2018 Bench Day

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Shoulder flies


Bench:

Bar x 2 x 10

95 x 5

135 x 5

175 x 5

205 x 3 sets x 5 reps


Incline bench:

135 x 5

155 x 3 sets x 5 reps


Bodyweight dips: 3 x 10

Cable flies: 3 x 10


Bent over rows: 135 x 3 x 10

Lat pulls : 3 x 10


Standing ez curl bar: 40lbs x 10 ....70lbs x 3 x 10

Standing alternating dumbbell curls: 30lbs x 3 x 8

Planks, side planks, bird dogs

20 mins on elliptical

 

[Turbolag]

09/01/2018 Shoulder Day

​

Shoulder flies


Seated over head press:

Bar x 10

95 x 5

120 x 5

135 x 5

145 x 5

155 x 4 had to have assistance on 5


Hammer strength shoulder press: 1pps x 3 x 10

Shoulder flies: 20lbs x 3 x 10

Seated reverse flies: 3 x 10

Seated low iso rows: 1pps x 8, 2pps x 8, 1pps (25per side also) x 8

Upright rows: 40lbs x 10, 50lbs x 10, 60lbs x 10

Dumbbell shrugs: 35lbs x 15, 45lbs x 2 x 15

Over hear dumbbell press: 35lb x 10, 45lb x 10

Bar press downs: 3 x 10

1 set hyper extensions bodyweight


I learned today, not to over head press the day after bench press. My shoulders were still done from yesterday. So I think I will try and do over head press the same day as bench. This would also give me more time to do back work.

 

[Turbolag]

09/03/2018 Leg Day

​

High knees, kickbacks, side to side


Trap bar dead lifts:

Bar x 8

135 x 2 x 8


Leg press:

2pps x 8

3 pps x 3 x 8


Leg extensions: 3 x 10

Seated leg curls: 3 x 10

Standing calve raises: 4 x 15

Bodyweight reverse hypers: 2 x 15

Planks, side planks, bird dogs, lying hip thrusts


I'd like to keep doing trap bar dead lifts, but I'll have to see how my back does with them.

Bodyweight today: 194

No more dieting. I'm going to try and focus on strength now.

 

[Turbolag]

09/07/2018 Bench Day

​

Shoulder flies


Bench:

Bar x 2 x 10

95 x 5

135 x 5

175 x 5

190 x 3 sets x 10 reps


Seated overhead press:

95 x 5

125 x 10

125 x 10

125 x 8, rest 20’seconds, x 2


Incline bench: 135 x 3 sets 5 ..... shoulders were done here.


Flat dumbbell press: 40lbs 3 x 10


Lag pull downs: 4 x 10

Standing alternating dumbbell curls:

30 x 5

40 x 5

45 x 4, 40 x 1


Ez curl: 70lbs x 3 x 10

Seated bicep machine: 3 x 10

Bodyweight hyper extensions: 2 x 15


I think I will swap leg day and shoulder day next time. So bench one day, legs the next and then shoulders. Really hard to bench and ohp the same day.