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
    7,319
    1,226
    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
     
  2. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,319
    1,226
    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
     
  3. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,319
    1,226
    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
     
  4. MAYO

    MAYO Bad Mother

    Sep 27, 2010
    2,074
    558
    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 likes this.
  5. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,319
    1,226
    Yea they are hard. But they seem to target the tricep pretty well.
     
  6. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,319
    1,226
    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.
     
  7. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,319
    1,226
    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
     
  8. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,319
    1,226
    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.
     
  9. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,319
    1,226
    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
     
  10. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,319
    1,226
    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.
     
  11. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,319
    1,226
    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
     
  12. Turbolag

    Turbolag TID's Official Donut Tester

    Oct 14, 2012
    7,319
    1,226
    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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