Turbolag's Lifting Log and Other Stuff

[BrotherIron]

Where ya been?

 

[FLEXjs]

Good to see you back at it, Turbs.

 

[Turbolag]

Where ya been?

I've been lazy and not logging my workouts. I'm gonna change programs now and run the conjugate system. So I want to try and log the workouts.

Good to see you back at it, Turbs.

Thanks Flex. I'll try to keep this updated more.

 

[Turbolag]

06/27/2017 Dynamic Effort Upper

​

Back extensions, shoulder flies


Paused bench:

Bar x 2 x 15

95 x 5

135 x 5

185 x 10 sets x 2 reps


Close grip bench:

135 x 5

155 x 5

185 x 5


Dumbbell skull crushers: 3 x 15

Rope press downs: 3 x 10

Shoulder flies:

20lbs x 10

25lbs x 10

30lbs x 10


Bodyweight pull ups: 2 x 5

Stick stretches and rotations


For my paused bench max, I'm using 250lbs

 

[Turbolag]

06/29/2017 Squat Day

​

Warm up, back extensions


Squats:

Bar x 5

135 x 5

185 x 1

205 x 5

205 x 5

205 x 5


Sumo dead lifts:

135 x 2

135 x 2

185 x 2


Leg extensions: 3 x 10

Standing leg curls: 3 x 10

Standing calve raises: 4 x 20

Back extensions, stretched

 

[Turbolag]

06/30/2017 Max Effort Upper

​

Back extensions, shoulder flies


Incline bench:

Bar x 2 x 15

95 x 5

135 x 5

165 x 1

185 x 1

205 x 1

165 x 5

165 x 5

165 x 5


Seated over head press:

Bar x 5

95 x 5

135 x 5

135 x 5

135 x 5


Dumbbell press: 60lbs x 3 x 10

Close grip bench: 135lbs x 3 x 10

Hyper extensions, reverse hyper extensions bodyweight, planks, side planks, bird dog, stretched

 

[Turbolag]

07/03/2017 Dynamic Effort Upper

​

Paused Bench:

Bar x 15

95 x 5

135 x 5

185 x 1

200 x 8 sets x 2 reps


Close grip bench: 185lbs x 3 sets x 5 reps


Lying dumbbell skull crushers: 3 x 15

Bar press downs: 3 x 15

Shoulder flies: 3 x 10

Bodyweight reverse hypers, planks, side planks, bird dogs, Neck rehab

 

[Yomo]

great to see you back and logging Turbo...

 

[Turbolag]

great to see you back and logging Turbo...

Thanks man. I'm going to try and be more consistent.

 

[Turbolag]

07/07/2017 Max Effort Upper

​

Back extensions, shoulder flies


Floor Press:

Bar x 2 x 15

95 x 5

135 x 5

185 x 1

225 x 1

245 x 1

255 x 1

275 x 1

220 x 5

220 x 5

220 x 5


Dumbbell press: 3 x 10

Close grip bench: 135lbs x 3 x 10

Bodyweight pull ups: 4 sets x 2 reps

Body weight reverse hypers, Planks, side planks, bird dog, neck movement, shoulder prehab

 

[Turbolag]

07/10/2017 Dynamic Effort Upper

​

Back extensions, shoulder flies


Paused bench:

Bar x 15

95 x 5

135 x 5

185 x 1

210 x 2

210 x 2

210 x 2

210 x 2

210 x 2

210 x 2


Seated over head press:

95 x 1

135 x 5

135 x 5

135 x 5


Dumbbell skull crushers: 3 x 15

Rope pressdowns: 2 x 15

 

[Turbolag]

07/17/2017 Dynamic Effort Upper

​

Back extensions, shoulder flies


Bench:

Bar x 15

95 x 5

135 x 5

185 x 1

Paused reps

225 x 2

225 x 2

225 x 2

225 x 2

225 x 2

225 x 2


Close grip bench:

135 x 5

185 x 5

205 x 5


Dumbbell skull crushers: 20lbs x 3 x 15

Rope press downs: 3 x 15

Body weight reverse hyper extensions, planks, side planks, bird dog