Turbolag's Lifting Log and Other Stuff

[Turbolag]

07/18/2018 Back Day

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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.

 

[Turbolag]

Max Effort Upper

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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

 

[Turbolag]

Dynamic Effort Upper

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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

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[Mini Forklift Ⓥ]

Nice training Turbo. Up to much this weekend?

 

[Turbolag]

07/28/2017 Max Effort Upper

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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

 

[Turbolag]

Nice training Turbo. Up to much this weekend?

Thanks man. Didn't do much this weekend. How about you?

 

[Turbolag]

Dynamic Upper Day


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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

 

[Turbolag]

Max Effort Upper


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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

 

[Turbolag]

Dynamic Effort Upper


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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

 

[Turbolag]

I thought I would try to start tracking my workouts again. I had to stop last year because of some things.

Current weight: 197.4

Currently trying to just lose some body fat.

I’ve been running 5/3/1 for bench and over head press, but I’m going to take a break from running a program and just play around with some different stuff.

I told myself I wanted to get to 195 and then start trying to gain weight, but Im not sure.

 

[Turbolag]

08/07/2018 Back Day

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Lat pull downs: 4 x 10

Seated rows: 3 x 10

Bent over rows: 25lbs x 3 x 10

Bodyweight pull-ups: 2 sets x 5 reps

Straight arm pull downs: 3 x 10

Biceps:

Standing alternating curls:

25lbs x 5

35lbs x 5

45lbs x 5


Ez curl bar:

40lbs x 10

70lbs x 3 x 10

Concentration curls: 20lbs x 3 x 10

Hammer curls: 20lbs x 2 x 10

Bodyweight hyper extensions: 2 x 15

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[MAYO]

Nice to see this log pop back up in the feed! Best of luck!