Turbolag's Lifting Log and Other Stuff

[Turbolag]

01/02/2019 Bench Day Wave 4

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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]

01/03/2019 Leg Day

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Leg press: 3 x 8

Leg curls: 3 x 10

Calf raises: 5 x 15

Walking lunges

Hyperextentions

 

[Turbolag]

01/04/2019 Shoulder Day

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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]

01/10/2019 Bench Day Wave 4

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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]

01/11/2019 Shoulder Day

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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]

01/16/2019 Bench Day 1s week

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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]

01/18/2019 Shoulder Day

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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]

01/23/2019 Bench Day Deload

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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]

01/30/2019 Bench Day 3’s Week
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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]

02/08/2019 Bench day 5s week
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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