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Turbolag's Lifting Log and Other Stuff

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Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
Shoulder Day - Back off Week
Shoulder flies

Seated overhead press:

Bar x 2 x 10

95 x 5

115 x 2

130 x 5


Did some light accessory work and stopped.
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
2/17/2023 Bench Day - Back off Week
Shoulder flies

Bench Press:

Bar x 2 x 15

95 x 5

135 x 5

155 x 2

190 x 1

215 x 5

Did some light accessories and stopped.
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
2/24/2023 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 1

245 x 5


Dumbbell Bench press:

50lbs x 5

70lbs x 2 x 8


Close Grip Incline Bench:

135 x 5

155 x 5

155 x 4


Bodyweight pull ups: Various Grips 3 x 4

Low Iso Rows: 3 x 8

Smith Machine Shrugs: 3 x 10

Dumbbell curls:

20lbs x 5

30lbs x 5

40lbs x 5

50lbs x 5


Rolling Dumbbell extensions:

30lbs x 5

40lbs x 5

50lbs x 5 or 8 ... can't remember
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
2/27/2023 Overhead Press Day
Shoulder flies


Seated overhead press:

Bar x 2 x 10

95 x 5

115 x 2

135 x 1

145 x 10


Dumbbell shoulder flies:

20lbs x 5

30lbs x 5

40lbs x 10


Behind the back cable shoulder flies: 3 x 8


Dumbbell front raises: 20lbs x 3 x 8


Bodyweight pullups various grips: 3 x 5


Chest supported rows:

1 (45 pp) x 5

2 (45pp) x 5

2 (45pp), 1 (25pp) x 5 or 8


Lat pulls: 3 x 8


Upright rows: 70lbs x 3 x 8


Straight arm press downs: 3 x 10


EZ curl bar: 70lbs x 2 x 8


Over head rope extensions: 3 x 10


Grip machine


Rowed 500 meters


Shoulder rehab


Shoulder is feeling a lot better. I think it may have been slightly out of place. I found some work to do to help keep it in place. I skipped shoulder day last week to let it rest and I think this was the right move.

Bodyweight 240lbs
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
3/3/2023 Bench Day
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 1

230 x 9

250 x 3


Bodyweight dips: 3 x 10


Chest flies: 3 x 10


Bodyweight pull-ups: 3 x 5 various grips


Low Iso rows: 3 x 8


Lat pulls: 3 x 8


Dumbbell shrugs: 50lbs x 3 x 10


Dumbbell Curls: 40lbs x 3 x 8


Concentration curls: 20lbs x 3 x 8


Rolling dumbbell extensions:

30lbs x 5

40lbs x 5

50lbs x 5

60lbs x 5


Stick stretch, shoulder rotations with 5lb plates in each hand


Pushed sled


Bodyweight 238lbs
 
Last edited:
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
3/6/2023 Overhead Press Day - Back-Off Week

Shoulder flies


Seated overhead press:

Bar x 2 x 10

95 x 5

115 x 2

135 x 5

155 x 1


Dumbbell shoulder flies: 35lbs x 2 x 8


Behind the back shoulder flies: 3 x 8


Dumbbell front raises: 15lbs x 3 x 10


Bodyweight pull-ups: 3 x 4 various grips


Chest supported rows: worked up to 3 (45lb pp) x 5


Lat pulls: 3 x 8


Smith machine shrugs: 155lbs x 2 x 10


Straight arm press downs: 3 x 10


Over the head rope press downs: 3 x 10


1 arm cable pull downs: 3 x 8


Ez curl bar with machine: 3 x 8


Grip machine: Worked up to 3 (45lb plates) x 2 x 8


Stick stretches, front shoulder rotations with 3lb dumbbells, Internal/external rotations


Rowed 500 meters


Stretched
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
3/10/2023 Bench Day - Back Off Week
Shoulder flies


Bench:

Bar x 2 x 15

95 x 5

135 x 5

155 x 2

185 x 1

205 x 1

220 x 5


Incline Dumbbell Press:

50lbs x 8

60lbs x 8

70lbs x 8


Close Grip Incline Bench: 135 x 3 x 5


Flies: 3 x 10


Pull-ups with 10lbs added: 2 x 4 Changed grips each time


Lat pull machine: 3 x 8


Dumbbell shrugs: worked up to 70lbs x 10


Dumbbell Curls:

30lbs x 5

40lbs x 5

50lbs x 5

55lbs x 5 .... Not the best form here


Concentration curls: 25lbs x 3 x 8


Rolling dumbbell curls:

30lbs x 8

40lbs x 2 x 8


Internal external rotations, stick stretch

Pushed the sled


Bodyweight 238-239
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
Overhead Press Day
Shoulder flies


Seated overhead press:

Bar x 2 x 10

95 x 5

115 x 2

135 x 1

145 x 1

160 x 6


Dumbbell shoulder flies: 30lbs x 3 x 8


Dumbbell front raises: 20lbs x 3 x 8


Chest supported rows: Work up to 3 (45lb pp) x 8


Lat pulls: 3 x 8


Straight arm pressdowns: 3 x 8


Over the head rope extensions: 3 x 8


Single arm press downs: 3 x 8


Shoulder rotations, stick stretch
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
3/17/2023 Bench Day
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 1

240 x 1

255 x 5



Dumbbell bench press: Worked up to 70lbs x 5


Close grip incline bench: Worked up to 155 x 5


Flies: 3 x 10


Weighted pull-ups: 10lbs added x 3 x 4 various grips


Standing rows: 3 x 8


Smith machine shrugs: 185 x 2 x 8


Dumbbell curls: up to 40lbs x 5


Rolling dumbbell extensions: Up to 40lbs x 5


Shoulder rotations, stick stretch

Bodyweight 238
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
3/20/2023 Overhead Press Day
Shoulder flies

Seated overhead press:

Bar x 2 x 10

95 x 5

115 x 2

135 x 1

150 x 8


Dumbbell shoulder flies: Worked up to 40lbs x 5


Dumbbell front raises: Worked up to 35lbs x 5


Chest supported rows: 2 (45 pp) x 2 x 8

Lat pulls: 3 x 8

Iso rows: 1 (45pp) x 3 x 8

Dumbbell shrugs: 40lbs x 2 x 20

Pressdowns: 3 x 8

1 arm pressdowns: 3 x 8

Shoulder rotations


Pulled my trap muscle Friday so kinda had to go lighter today.
 
Turbolag

Turbolag

TID's Official Donut Tester
Oct 14, 2012
7,400
1,255
Solid presses Turbo.... my shoulders are envious of you!
Thanks, 5.0. I am trying my best to keep going.

I remembered some shoulder rehabilitation stuff I used to do and started doing it again. It helps a lot.
 
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