Turbolag's Lifting Log and Other Stuff

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

  1. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,195
    1,213
    07/18/2018 Back Day

    Back extensions

    Lat pull downs: 4 x 10

    Seated iso rows:

    1 (45lb pps) x 10

    2 (45pps) x 10

    Add 25lb pps 2 x 5

    Remove 25lb pps x 2 x 10


    Seated iso rows:

    1 (45pps) x 10

    2 (45pps) x 8


    Smith machine shrugs: 135 x 3 x 10

    Upright rows: 50lbs x 10


    Standing alternating dumbbell curls, sets of 5:

    30lbs, 35lbs, 40lbs


    Seated bicep machine: 3 x 10

    Bodyweight reverse hypers, planks, side planks, bird dogs, stretched.
     
  2. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,195
    1,213
    Max Effort Upper

    Back extensions, shoulder flies


    Close grip bench:

    Bar x 2 x 15

    95 x 5

    135 x 5

    185 x 1

    225 x 1

    245 x 1

    265 x 1

    210 x 5

    210 x 5

    210 x 5


    Dumbbell presses: 60lbs x 3 x 10

    Rope press downs: 3 x 15
     
  3. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,195
    1,213
    Dynamic Effort Upper


    Back extensions, shoulder flies


    Paused bench:

    Bar x 15

    95 x 5

    135 x 5

    190 x 10 sets x 2 reps


    Seated overhead press: 135 x 3 sets x 5 reps


    Dumbbell skullcrushers: 3 x 15

    Rope press downs: 3 x 10

    Body weight reverse hypers
     
    Gregger likes this.
  4. Mini Forklift Ⓥ

    Mini Forklift Ⓥ The Veganator

    Dec 23, 2012
    4,276
    719
    Nice training Turbo. Up to much this weekend?
     
  5. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,195
    1,213
    07/28/2017 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

    210 x 1

    165 x 5

    165 x 5

    165 x 5


    Dumbbell bench

    Press downs
     
    Gregger likes this.
  6. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,195
    1,213
    Thanks man. Didn't do much this weekend. How about you?
     
  7. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,195
    1,213
    Dynamic Upper Day


    Back extensions, shoulder flies


    Paused bench:

    Bar x 15

    95 x 5

    135 x 5

    185 x 1

    205 x 8 sets x 2 reps


    Seated overhead press: 135 x 3 sets x 5 reps

    Dumbbell skull crushers: 3 x 15

    Pressdowns: 3 x 10
     
  8. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,195
    1,213
    Max Effort Upper


    Back extensions, shoulder flies


    Bench touch and go:

    Bar x 2 x 15

    95 x 5

    135 x 5

    185 x 1

    225 x 1

    255 x 1

    275 x 1

    285 x 0

    220 x 5

    220 x 5

    220 x 5


    Incline bench:

    135 x 1

    155 x 5

    155 x 5

    155 x 5


    Rope pressdowns: 3 x 10

    Lower back work
     
  9. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,195
    1,213
    Dynamic Effort Upper


    Back extensions, shoulder flies


    Bar x 15

    95 x 5

    135 x 5

    185 x 1

    215 x 6 sets x 2 reps


    Close grip bench:

    205 x 5

    205 x 5

    205 x 5


    Dumbbell skull crushers: 3 x 15

    Rope press downs: 3 x 10

    Lower back work
     

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