Latest posts

Forum Statistics

Threads
23,689
Posts
467,177
Members
27,078
Latest Member
whhbyv
What's New?

Turbolag's Lifting Log and Other Stuff

Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,344
1,226
01/02/2019 Bench Day Wave 4

Shoulder flies


Bench:

Bar x 2 x 10

95 x 5

135 x 5

145 x 1

165 x 3

185 x 3

210 x 11

220 x 3

235 x 3

245 x 3

165 x 16


Chest supported rows

Flies

Pull ups: 2x2

Bicep machines

Body weight: 214
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,344
1,226
01/03/2019 Leg Day

Leg press: 3 x 8

Leg curls: 3 x 10

Calf raises: 5 x 15

Walking lunges

Hyperextentions
 
Last edited by a moderator:
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,344
1,226
01/04/2019 Shoulder Day

Shoulder flies


Seated over head press:

Bar x 2 x 10

95 x 5

115 x 3

135 x 3

155 x 3

175 x 1 (needed spot on second rep)


Hammer strength shoulder press: 3 x 10

1 arm cable side extensions: 3 x 8 ss/ face pulls: 3 x 10

Smith machine shrugs: 3 x 10

Upright rows: 3 x 10

Pat pulls: 3 x 8

Over head tricep dumbbell extension: worked up to: 65lb x 10

Over head rope extensions: 3 x 10

I played around with my grip on overhead press. I think the grip that was the most comfortable is pinky on the rings, or just inside.
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,344
1,226
01/10/2019 Bench Day Wave 4

Shoulder flies


Bench:

Bar x 2 x 10

95 x 5

135 x 5

155 x 5

175 x 5

200 x 5


Best supported rows: 3 x 8

Cable flies: 3 x 10

Body weight pull-ups: 2 x 5

Seated machine curls: 3 x 8

Bicep machine: 3 x 8
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,344
1,226
01/11/2019 Shoulder Day

Shoulder flies


Seated overhead press:

Bar x 2 x 10

95 x 5

115 x 5

135 x 1

145 x 5


Cable side raises: 3 x 8 supersettrd with face pulls: 3 x 10

Smith machine shrugs: 3 x 10

Hammer strength lat pull: 2 x 8

Over head rope extensions: 3 x 10

Rope press downs: 2 x 10
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,344
1,226
01/16/2019 Bench Day 1s week

Shoulder flies


Bench:

Bar x 2 x 10

95 x 5

135 x 5

155 x 1

175 x 5

200 x 3

220 x 10

245 x 1

275 x 1


Hammer strength incline: 3 x 8

Cable flies: 3 x 10

Supported chest rows: 3 x 8

Body weight pull-ups: 2 x 5

Bicep machine: 3 x 8

Body weight hyper extensions

Bodyweight: 218
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,344
1,226
01/18/2019 Shoulder Day

Shoulder flies


Seated overhead press:

Bar x 2 x 10

95 x 5

115 x 1

135 x 2

155 x 1

185 x 1


Cable shoulder flies: 3 x 8

Bar press downs: 3 x 10

Bodyweight 220
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,344
1,226
01/23/2019 Bench Day Deload

Shoulder flies


Bench:

Bar x 2 x 10

95 x 5

115 x 5

140 x 5


Incline bench: 95 x 3 x 5

Chest supported rows: 3 x 8

Lat pulls: 3 x 8

Cable flies: 3 x 10

Ez bar curls: 3 x 8

Leg extensions

Seated leg curls

Walking lunges

Calve raises
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,344
1,226
01/30/2019 Bench Day 3’s Week
Shoulder Flies


Bench:

Bar x 2 x 10

95 x 5

135 x 5

165 x 3

190 x 3

215 x 11

240 x 3


Body weight pull ups: 2 x 2

Lat pulls: 3 x 8

Bicep machine

Bodyweight: 218
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,344
1,226
02/08/2019 Bench day 5s week
Shoulder flies


Bench:

Bar x 2 x 10

95 x 5

135 x 5

155 x 5

180 x 5

205 x 5


Seated over head press:

105 x 5

125 x 5

140 x 5


Pull ups

Rows

Biceps and tricep accessories

 
Top