Turbolag's Lifting Log and Other Stuff

[5.0]

Thanks man, I missed everyone. I was around 250 when I stopped posting. How is your shoulder doing?

That's fukn great, congratulations!! Shoulder was operated on but is still a limiting factor. Glad to see you're back and keep logging

 

[BrotherIron]

Good to see you back on here....

 

[Turbolag]

That's fukn great, congratulations!! Shoulder was operated on but is still a limiting factor. Glad to see you're back and keep logging

Good to see you back on here....

Thanks guys. I missed everyone.

 

[Turbolag]

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

 

[Turbolag]

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

 

[Turbolag]

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

 

[Turbolag]

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.

 

[Turbolag]

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

 

[Turbolag]

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

 

[Yomo]

good to see you back Turbo...

 

[Turbolag]

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

 

[Turbolag]

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