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Turbolag's Lifting Log and Other Stuff

Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,344
1,226
11/30/2018 Bench Day Wave 2

Shoulder flies


Bench:

Bar x 2 x 10

95 x 5

135 x 5

165 x 5

195 x 3

215 x 8


Incline bench: 135 x 3 x 5

Cable flies: 3 x 10

Supported rows: 3 x 8

Lat pulls: 3 x 8

Standing ez curls: 50 x 8, 70 x 8, 80 x 8, 90 x 8

Seated bicep machine: 3 x 8

Hammer curls: 30 x 3 x 8

Body weight hyper extensions
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,344
1,226
@Turbolag get off the futon and go lift something..
Ok. This is what I did today:

12/13/2018 Bench Day Wave 3

Shoulder flies


Bench: Bar x 2 x 10

95 x 5

135 x 5

160 x 3

185 x 3

205 x 10

215 x 3

230 x 3

245 x 1

160 x 10


Chest flies: 3 x 10

Supported rows: 3 x 8

Lat pulls: 3 x 8

Ez curl bar: 3 x 8

Alternating dumbbell curls: 3 x 5

Stretched
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,344
1,226
12/14/2018 Shoulder Day

Shoulder flies


Seated over head press:

Bar x 2 x 10

95 x 5

95 x 1

125 x 3

135 x 3

145 x 3

155 x 3


Shoulder flies/ front raises/ reverse dumbbell flies: 3 x 8

Smith machine shrugs: 3 x 10

Overhead tricep dumbbell press: worked up to 65lbs x 8 (both hands)

Rope press downs: 3 x 10

Bodyweight reverse hyper extensions: 2 x 15
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,344
1,226
What's the current goals?
I think my main goal is to bench press as much as I can. I’m trying to set my workouts so they focus specifically on bench press. Would be nice to put on some muscle too, but strength is my main goal.
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,344
1,226
What program are you currently running?
5/3/1. But its modified to 3/5/1 with joker sets and first set last.I can only do joker sets once each wave. Its pretty fatiguing.

I'm only running this for bench. Not overhead press.
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,344
1,226
12/19/2018 Bench Day Wave 3

Shoulder flies


Bench:

Bar x 2 x 10

95 x 5

135 x 5

150 x 5

170 x 5

195 x 5


Chest supported rows: 3 x 8

Cable flies: 3 x 10

Body weight pull ups: 2 x 5

Alternating dumbbell curs: 3 x 8

Ez curl bar: 3 x 8

Bodyweight: 208lb
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,344
1,226
12/20/2018 Leg Day

Seated leg press

Seated leg curls

Calve raises

Walking lunges


 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,344
1,226
12/21/2018 Shoulder Day

Shoulder flies


Seated over head press:

Bar x 2 x 10

95 x 5

115 x 5

135 x 5

145 x 5

155 x 5


Shoulder flies: 3 x 8

Front raises: 3 x 10

Reverse flies: 3 x 10

Smith machine shrugs: 3 x 10

Rolling dumbbell extensions x 3 x 8

Bar press downs: 3 x 10

Bodyweight hyper extensions
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,344
1,226
12/28/2018 Bench Day Wave 3

Shoulder flies


Bench:

Bar x 2 x 10

95 x 5

135 x 5

170 x 5

195 x 3

220 x 7
 
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