Turbolag's Lifting Log and Other Stuff

Discussion in 'Member Online Journals' started by Turbolag, Nov 12, 2012.

  1. 5.0

    5.0 VIP Member

    Nov 3, 2012
    4,405
    1,196
    That's fukn great, congratulations!! Shoulder was operated on but is still a limiting factor. Glad to see you're back and keep logging
     
  2. BrotherIron

    BrotherIron TID Board Of Directors

    Mar 6, 2011
    9,493
    2,180
    Good to see you back on here....
     
  3. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,195
    1,213
    Thanks guys. I missed everyone.
    :)
     
  4. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,195
    1,213
    12/16/2016 Bench Day, 1's Week

    Back extensions, shoulder flies


    Bench:

    Bar x 2 x 15

    95 x 5

    135 x 5

    185 x 5

    210 x 5

    235 x 3

    265 x 5

    155 x 5 sets x 10 reps


    Incline bench:

    135 x 5

    155 x 5

    185 x 5


    Cable flies: 4 x 10

    Seated low iso row: 4 x 8

    Lying dumbbell skull crushers: 3 x 15

    Reverse hypers off GHR: 3 x 10

    Planks, bird dog, stretched
     
  5. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,195
    1,213
    12/18/2016 Over Head Press Day

    Back extensions, shoulder flies


    Seated over head press:

    Bar x 8

    95 x 5

    125 x 5

    135 x 3

    155 x 9

    95 x 5 sets x 10 reps


    Shoulder flies/front raises:

    20s x 10/ 15s x 8

    30s x 10/ 15s x 8

    40s x 8/ 15s x 8


    Skull crushers:

    60lbs x 8

    70lbs x 8

    80lbs x 5


    Rope press downs: 3 x 10

    Body weight pullups: 2 x 5

    Reverse hypers off GHR

    Planks, side planks, bird dog, stretched
     
  6. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,195
    1,213
    12/20/2016 Back Day

    Back extensions

    T bar rows: 2 (45lb plates) x 4 x 8


    Low iso rows: 2(45lb plates) x 4 x 8


    Body weight pull ups: 2 x 5


    Seated bench rows with dumbbell: 20lbs x 3 x 10


    Standing dumbbell shrugs:

    40lbs x 20

    50lbs x 20

    60lbs x 10

    70lbs x 10

    80lbs x 10


    Upright rows:

    50lbs x 10

    60lbs x 10

    70lbs x 10

    80lbs x 8

    90lbs x 8

    100lbs x 5


    Standing alternating dumbbell curls:

    30lbs x 5

    40lbs x 5

    50lbs x 5


    Standing ez curl bar:

    50lbs x 10

    70lbs x 3 x 10

    60lbs x 10

    50lbs x 8

    40lbs x 5?


    Reverse hypers off GHR: 3 x 10

    Planks, side planks, bird dogs, stretched
     
  7. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,195
    1,213
    12/22/2016 Squat Day

    Warm up hips, back extensions


    Squats:

    Bar x 1

    135 x 5

    165 x 5

    195 x 5

    Add belt

    215 x 5


    Deadlifts:

    135 x 1

    Add belt

    185 x 3 sets x 5 reps


    Seated leg press machine: 5 sets x 10 reps


    Seated leg curls: 5 x 10


    Standing calve raises


    Reverse hyperextensions off GHR


    Planks, side planks, bird dog, stretched


    I started running 5/3/1 on squats today. I'm gonna use 285 for a training max.
     
  8. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,195
    1,213
    12/23/2016 Bench Day, 5's Week

    Back extensions, shoulder flies


    Bench:

    Bar x 2 x 15

    95 x 5

    135 x 5

    185 x 5

    215 x 5

    240 x 5

    155 x 5 sets x 10 reps


    Incline bench:

    135 x 5

    155 x 5

    155 x 5


    Seated chest flies: 4 x 10

    Rope press downs: 3 x 10
     
  9. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,195
    1,213
    12/26/2016 Over Head Press Day, 5's Week


    Back extensions, shoulder flies


    Seated over head press:

    Bar x 8

    95 x 5

    105 x 5

    125 x 5

    140 x 5

    95 x 5 sets x 10 reps


    Side raises/front raises: 20lbs/15lbs x 3 x 10

    Reverse flies: 4 x 10

    Rope press downs: 3 x 10

    Reverse hypers off GHR
     
  10. Yomo

    Yomo VIP Member

    Dec 18, 2015
    856
    247
    good to see you back Turbo...
     
  11. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,195
    1,213
    04/03/2017 Over Head Press Day 3/5/1 Week 1, Wave 1

    Back extensions, shoulder flies


    Seated over head press:

    Bar x 8

    95 x 5

    125 x 3

    140 x 3

    160 x 7

    125 x 10


    Side raises: 20lbs x 10, 30lbs x 8, 40lbs x 5

    Reverse cable flies: 4 x 10

    Rope press downs: 3 x 15

    Shoulder rotations, Side rotations

    Planks, bird dog

    Stretched


    Body weight is around 218
     
  12. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,195
    1,213
    06/23/2017 Conjugate System Max Effort Upper

    Back extensions, shoulder flies


    Close grip bench:

    Bar x 2 x 15

    95 x 5

    135 x 5

    185 x 2

    225 x 1

    245 x 1

    195 x 5

    195 x 5

    195 x 5


    Floor press:

    Bar x 5

    135 x 5

    185 x 5

    185 x 5

    185 x 5



    Dumbbell press:

    50lbs x 3 x 10


    Tricep press downs: 3 x 15


    Shoulder rotations, Reverse hyper extensions, planks, side planks, bird dog
     
    DungeonDweller likes this.

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