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Turbolag's Lifting Log and Other Stuff

Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,343
1,225
09/08/2018 Shoulder Day

Seated Hammer strength shoulder press: 3 x 8

Side laterals: 3 x 10

Reverse flies: 4 x 10

Smith machine shrugs: 135 x 3 x 10

Seated rows: 3 x 8

Smith machine rows: 135 x 3 x 8

Over head dumbbell extension (2 hands): 55lb x 3 x 8

Rope press downs: 3 x 10

Body weight hyper extensions: 2 x 15

Hip thrusts
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,343
1,225
09/14/2018 Bench Day

Shoulder flies


Bench:

Bar x 2 x 10

95 x 5

135 x 5

175 x 7

200 x 3 sets x 8 reps


Incline bench:

135 x 1

150 x 3 x 8


Flat dumbbell press: 50lbs x 3 x 8


Body weight rows: 3 x 8

Lat pull downs: 4 x 8

Standing ez curl bar:

40lb x 8

80lb x 3 sets x 8 reps


Bicep machine: 3 x 8

Body weight hyper extensions

Lying hip thrusts
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,343
1,225
09/15/2018 Shoulder Day

Shoulder flies


Standing over head press:

Bar x 10, 8

70 x 5

95 x 8

115 x 8

115 x 8


Seated dumbbell press: 35lb x 8, 45lb x 3 sets x 8 reps

Shoulder flies: 3 x 8

Seated reverse flies: 4 x 8

Iso rows: 2pps x 3 x 8

Smith machine shrugs: 3 x 10

Lying dumbbell triceps extensions: 3 x 10

Over head dumbbell extension ( two hands): 35lb x 8, 45lb x 8, 55lb x 8

Body weight: 193lbs
 
MAYO

MAYO

Bad Mother
Sep 27, 2010
2,084
570
I like those lying DB extensions. I take them up into higher reps (15+) and try and get a wicked pump out of lighter weight. Looks like a pretty good session!
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,343
1,225
I like those lying DB extensions. I take them up into higher reps (15+) and try and get a wicked pump out of lighter weight. Looks like a pretty good session!
Yea they are hard. But they seem to target the tricep pretty well.
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,343
1,225
09/21/2018 Bench Day

Shoulder flies

Bench:

Bar x 2 x 10

95 x 5

135 x 5

175 x 5

210 x 3 sets x 5 reps


Incline bench:

135 x 1

160 x 3 sets x 5 reps


Lat pulls: 3 x 8

Pullups: 2 x 2

Did a circuit: Standing ez curls/seated leg press/seated leg extensions. 4 rounds

Seated bicep machine: 3 x 10

Hyper extensions


So I think the bench setup I am using for my programming is a linear progression, and I think it will plateau soon.

My setup is like this:

Week 1 - 3 sets 10 reps

Week 2 - 3 set x reps

Week 3 - 3 sets x 5 reps

Repeat

I keep the weight the same on all three sets, and try to increase 5 pounds on each cycle. But it seems like progression will run out fast. I was trying to think of what bench program I want to run next. I'm going to have to search around. Anyone have any suggestions? I'm not cutting anymore. So weight should not be dropping.
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,343
1,225
09/22/2018 Shoulder Day

Shoulder flies


Seated shoulder press:

Bar x 2 x 10

95 x 5

120 x 5

135 x 3 sets x 5 reps

Seated shoulder machine: 1pps x 3 x 8

Circuit: Shoulder flies/Reverse flies/calve raises: 3 rounds

Iso Row:

1pps x 8

2pps x 8

3pps x 2 x 8
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,343
1,225
09/28/2018 Bench Day

Shoulder flies


Bench:

Bar x 2 x 10

95 x 5

135 x 5

165 x 5

195 x 2 x 10, 1 x 9 <-- missed 10th rep.


Incline bench:

135 x 1

145 x 2 x 10, 1 x 7


Flat dumbbell press: 50lb x 3 x 8


Inverted rows (bodyweight): 3 x 10

Low Iso Rows: 1pps x 8, 1pps (1, 25lb) x 2 x 8

Dumbbell curls


I think next week I'm going to try and work up to a single on bench and see where I'm at. Then I think I will start running 3/5/1 again with joker sets and first set last.
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,343
1,225
09/29/2018 Shoulder Day
Seated dumbbell presses:

30lb x 5

40lb x 5

50lb x 3 x 8


Side raises/reverse flies: 3 x 10

Lying tricep extensions: 3 x 10
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,343
1,225
10/02/2018 Bench Day

Shoulder flies

Bench:

Bar x 2 x 10

95 x 5

135 x 5

165 x 1

185 x 1

205 x 1

225 x 1

245 x 1


Close grip pull downs: 3 x 8

Ez curl bars: 90lb x 2 x 5

Hammer curls: 3 x 8

Hyper extensions

Next week I would like to start 3/5/1 with Joker Sets and First Set Last.
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,343
1,225
10/06/2018 Shoulder Day
Shoulder flies

Seated over head press:

Bar x 5

95 x 5

115 x 1

135 x 3 x 5


Dumbbell side raises: 3 x 8/ Face pulls: 3 x 8/Pullups

Hyper extensions/ pullups

Seated leg press/Leg curls

Calve raises

Upright rows/shrugs
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,343
1,225
10/16/2018 Bench Day
Shoulder flies

Bench:

Bar x 2 x 10

95 x 5

135 x 5

155 x 3

175 x 3

200 x 11

210 x 3

220 x 3

155 x 18


Body weight pullups

Inverted rows

Ez curl bar x 3 x 8
 
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