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Turbolag's Lifting Log and Other Stuff

Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
11/18/2012

Off day from weights

did cardio

Swim for about 20 minutes, slow - medium pace

kettle bell swings

lower back machine

stretched
 
Last edited:
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
11/18/2012

Off day from weights

Did some cardio today:

Swim for about 20 minutes, slow - medium pace

kettle bell swings

lower back machine

stretched
 
Last edited:
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
sorry for the double post
 
Ramrod

Ramrod

MuscleHead
Jun 5, 2012
1,812
287
Nice start on your Log. Keep it going.
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
Thanks man. It's nice writing everything down.
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
11/18/2012

Nutrition

Meal 1: 8 egg whites, with 2 slices colby pepper jack cheese, about 2oz deer sausage

Meal 2: about 8 oz rice milk, about 1 1/2 cup of cinnamon Ezekial Cereal

Meal 3: about 8oz sauteed chicken breast, about 1 1/2 cup beef fried rice, 3 gluten free wheat free donuts

snack around 10 pm 5 hershey minaitures

sleep
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
11/19/2012

Shoulders and Chest

warm up

seated military pin presses

bar x 10, 95 x 5, 135 x 5, 135 x 5, 135 x 5

incline bench

bar X 8, 95 x 5, 135 x 5, 185 x 5, 185 x 5

standing side dumbbell raises

20 x 8, 30 x 5, 35 x 5, 45 x 5 (pr)

bent over side laterals

1 x 8 my shoulders were fried

stretched

1 set on the lower back machine
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
11/20

Nutrition

Meal 1: 8 egg whites, with molly mcbutter, about 1 1/2 cup hashbrowns, with sprinkle cheese

Meal 2: a couple Churches chicken thighs, and 1 leg ( skin removed....ok I ate a little....haha), about 2 cups of beef fried rice, a little gelato from the health food store, three gluten free wheat free donuts ( didn't mean to eat this much at once, but was gone for a while and wasn't able to eat for long time).

Meal 3: about 1 1/2 cup fat free yogurt, about 3/4 cup granola

snack around 10 pm: 4 hershey miniature pieces

sleep
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
11/20

Leg day:

warm up

box squats ( in the power rack, squatting on to a flat bench, a little above parallel)

bar x 5, 135 x 2, 135 x 2, 135 x 1, 185 x 2, 185 x 1, 225 x 2, 225 x 1, 255 x 2, 255 x 1, 275 x 1, 275 x 1

135 x 2 ( with bands, light tension) about 3 sets

2 sets lunges with 50lb dumbbells about 4-5 reps each set

leg extensions 2 x 10

lying leg curls 2 x 10

stiff legged dead lifts bar x 5, 115 x 5 ( 2 sets )

10 mins on treadmill, 3mph, with 2% incline

stretched a little

overall good workout, didn't wanna push squats too much because of my back. Not sure how its gonna hold up. Wanna ease in
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
11/20

Nutrition

Meal 1: 2 scoops whey protein, 8oz rice milk, about 1 1/2 cup Ezekial cereal, about 4oz rice milk

Meal 2: sandwich ( 2 slices whole grain bread, 3oz deli ham, 1 slice colby pepper jack cheese, 1tbs mayo, spicy mustard)

Meal 3: chicken sandwich from mcdonalds, medium fries, lg diet coke, about 2 cups organic gelato

Meal 4: chicken thighs, 1 leg ( from churches, skin off ) , 2 cups white rice ....had some rice left over and didn't wanna waste it.

snack: couple chocolate candies

sleep
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
11/21

Bench day

Weight today is 263lbs, I was 265 last week so that's not too bad.

Bench

Warmup

135 x 3 w/ bands (power systems ) purple band , 4 sets

185 x 3 w/ purple bands, 3 sets,

225 x 3 w/ purple bands, 2 sets

Was really tired after bench. I trained bench early this week so I could relax the rest of the week. I just benched on Friday, but this way ill have a nice break. No weights for a couple days.

Skull crushers

50lbs plus EZ curl bar x 10 reps, 70lbs x 8 reps

At this point I was exhausted For sure a little over trained, so a couple days off will be nice.

Tricep press downs 2 x 10

Reverse hyper laying on box, 3 x 8-10 reps no added weight

2 sets on the lower back machine

Decline sit ups

2 x 5-8 reps
 
Last edited:
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
11/21

Nutrition

Meal 1: 8 egg whites, with molly mcbutter, about 2 cups hashbrowns, with olive oil, sprinkle cheese

Meal 2: 3 grilled fish tacos (from Berry Hill in Houston, TX ...awesome fish tacos ! ), rice, beans, tortilla chips

Meal 3: 6' subway, flat bread, provolone cheese, steak, guacamole, mayo, chipotle sauce, lettuce, tomatoes, pickles, onions, banana peppers

snack: 3 gluten free, wheat free donuts

sleep
 
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