Turbolag's Lifting Log and Other Stuff

[Turbolag]

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]

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]

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]

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]

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

 

[Turbolag]

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]

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]

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]

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]

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.

 

[5.0]

Solid presses Turbo.... my shoulders are envious of you!

 

[Turbolag]

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.