Turbolag's Lifting Log and Other Stuff

[Turbolag]

Post-Workout Food on Bench Day
​

- 2 sauteed chicken thighs with green beans, potatoes, and mushrooms

- 1 Jumbo Jack Cheeseburger, 4 tacos, large fry

- 1 large apple with peanut butter, 2 bananas with peanut butter, honey, and cinnamon.

I like training fasted if I can so I eat after the gym.

 

[Turbolag]

1/16/2023 Seated Overhead Press Day
​

Shoulder stretch, arm circles, shoulder flies

Seated Overhead Press:

Bar x 2 x 10

95 x 5

115 x 2

130 x 1

140 x 11

Shoulder flies with dumbbells:

20lbs x 5

30lbs x 10

Front raises with dumbbells 20lbs x 3 x 8

Bodyweight pull-ups:

1 x 8 closer grip
2 x 4 wider grip

Chest supported rows 2 (45s) , 1 (25) x 3 x 5

Seated lat pulls 3 x 5 working up in weight each set

Behind the back shoulder flies 3 x 8

Upright rows:

50lb bar x 8

70lb bar x 3 x 8

Reverse grip press downs 3 x 8

Ez curl bar:

40lb x 5

50lb x 5

70lb x 5

80lb x 5

Shoulder rehab

Rowed 500 meters


Shoulder is still a little sore but getting better. I wanted to work up on singles after the 140 on ohp but I decided to just stop and leave it for later.

 

[Turbolag]

1/19/2023 Leg Day
​

Seated leg press: 3 x 8

Leg extensions: 3 x 10

Lying leg curls: 3 x 8

Seated leg curls: 3 x 8

Seated calve raises: 3 x 8

Standing calve raises: 3 x 8

Hip abductor/adductor machine 3 x 8-10

Rowed 500 meters

 

[Turbolag]

1/20/2023 Bench Day
​

Shoulder Stretch, Shoulder Flies

Bench:

Bar x 2 x 15

95 x 5

135 x 5

155 x 2

185 x 1

205 x 1

225 x 8

Pin Presses:

135 x 1

225 x 1

Bench (Same bench as pin presses. This is a portable bench so it is not the same height. Less leg drive):

245 x 1

Flies: 2 x 8 .... Stopped to take it easy on my shoudler

Dumbbell Curls:

30 x 5

45 x 10

Rolling Dumbbell Extensions:

30 x 5

45 x 2 x 5 ....Somewhere around here. Not sure of the number.

 

[Turbolag]

1/23/2023 Overhead Press Day: Back Off Week​

Shoulder stretch, shoulder flies

Seated Overhead Press:

Bar x 2 x 10

95 x 5

115 x 2

130 x 5


Shoulder flies:

25lb dumbbells x 5

35lb dumbbells x 10


Behind the back cable shoulder flies: 3 x 8


Front raises:

20lb dumbbells x 8

25lb dummbels x 2 x 8


Bodyweight pull-ups:

1 x 8 closer grip

2 x 4 wider grip


Chest Supportted Rows:

45 lb dumbbell x 5

2 (45s) x 5

2 (45s), 1 (25) x 2 x 8


Lat pulls: 3 x 5


Upright rows:

40lbs x 5

50lbs x 5

70lbs x 5

80lbs x 5

90lbs x 5


Over the Head Rope Extensions: 3 x 8


1 arm overhead dumbbell press: 20lbs 3 x 8


Grip Machine: 2 (45s) x 3 x 8


Rowed 500 meters


Stretched.


Shoulder is feeling better, but not 100%. Definitely an improvement though.

​

 

[5.0]

Glad to see you back Turbo!

 

[Turbolag]

Glad to see you back Turbo!

Thank you, sir. Nice to see you again also.

 

[Turbolag]

1/27/2023 Bench Day - Back Off Week
​

Shoulder stretch, Shoulder flies

Bench:

Bar x 2 x 15

95 x 5

135 x 5

155 x 2

185 x 1

210 x 5


Bodyweight Pull-ups

Seated low rows

Shrugs

Dumbbell curls:

30lbs x 5

50lbs x 7


Rolling Dumbbell Extensions: 25lbs x 3 x 10

 

[Turbolag]

1/30/2023 Overhead Press Day
​

Arm circles, shoulder flies

Seated Overhead Press:

Bar x 2 x 10

95 x 5

120 x 2

135 x 1

155 x 8


Dumbbell Shoulder Flies:

25lbs x 5

30lbs x 5

35lbs x 5

40lbs x 10


Dumbbell Front Raises:

20lbs x 8

25lbs x 8

30lbs x 8


Bodyweight Pull-ups: 2 x 5


Chest Supported Rows:

1 (45) x 5

2 (45s) x 5

2 (45s), 1 (25) x 5


Upright rows: 3 x 5

Rope Pressdowns: 3 x 8

Did the sled for 2 times down and back.

Stretched.

 

[Turbolag]

2/6/2023 Seated Overhead Press Day
​

Shoulder flies

Seated Overhead Press:

Bar x 2 x 20

95 x 5

115 x 2

130 x 1

145 x 11


Dumbbell shoulder flies:

25lbs x 5

35lbs x 5

45lbs x 5


Behind the back cable flies: 3 x 8


Dumbbell front raises: 3 x 8


Bodyweight pull-ups: 2 x 6; 1 x 4


Chest supported rows:

1 (45 PP) x 5

2 (45 pp) x 5

2 (45pp) 1 (25pp) x 5

3 (45pp) x 5


Lat pulls 3 x 8


Straight arm press downs: 3 x 8


Upright rows:

50lbs x 5

70lbs x 5

90lbs 2 x 8


Press downs 3 x 8


Close grip push ups 2 x 10


Grip machine: worked up to 3 (45pp) x 8


Shoulder rehab


Rowed 500 meters

 

[Turbolag]

2/8/2023 Leg Day
​

Leg Press: 3 x 8

Leg extensions: 3 x 10

Seated Leg curls: 3 x 10

Standing leg curls: 3 x 5

Calve Raises 3 x 10

Stretched

 

[Turbolag]

2/11/2023 Bench Day
​

Shoulder flies

Bench:

Bar x 2 x 15

95 x 5

135 x 5

155 x 2

185 x 1

210 x 1

230 x 10

245 x 3

260 x 3


Flat Dumbbell Bench:

50lbs x 5

70lbs x 5

80lbs x 5


Close Grip Incline Bench:

135 x 5

155 x 5


Flies: 3 x 10


Bodyweight pullups: 2 x 4


Smith Machine Shrugs: 3 x 8


Seated Low ISO Rows: 3 x 8


Lat Pulls 3 x 8


Dumbbell Curls: 30lbs 3 x 5


Seated bicep machine


Rowed 500 meters


Shoulder rehab