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Turbolag's Lifting Log and Other Stuff

Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,368
1,246
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
7,368
1,246
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
7,368
1,246
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
7,368
1,246
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
7,368
1,246
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
7,368
1,246
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
7,368
1,246
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
7,368
1,246
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
7,368
1,246
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
7,368
1,246
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

 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,368
1,246
01/10/2023 Seated Overhead Press Day
Shoulder stretch, arm circles, shoulder flies

Seated Overhead Press:

Bar 2 x 10

95 x 5

115 x 2

125 x 1

135 x 1

155 x 5


Shoulder flies with dumbbells:

25lbs x 5

35lbs x 3 x 8


Front Raises with dumbbells:

20lbs x 5

25lbs x 3x8


Bodyweight pullups: 3 x 5

Face pulls: 3 x 8

Chest supported rows: 2 (45s) x 3x8

Lat pull machines: 3x8

Shrugs: 3x15

Reverse grip tricep press downs: 3 x 8

1 arm overhead dumbbell extensions with 15lb dumbbells: 3 x 8

Ez curls:

50lbs x 5

70lbx x 5

80lbs x 5

Shoulder prehab

Shoulder has been kinda sore lately. I think it's tendinitis and some tightness. I found a cool shoulder stretch that helped a lot. So I'll try to keep doing the stretch and put an ice pack on my shoulder a couple of times a day.

Bodyweight is around 232.
 
IronSoul

IronSoul

TID Board Of Directors
Apr 2, 2013
6,203
1,906
Dude it’s so good to see you back on here. Glad to see you logging again. 232, good for you. You used to be around 260 or so didn’t you?


Sent from my iPhone using Tapatalk
 
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