Turbolag's Lifting Log and Other Stuff

[Turbolag]

11/22

Nutrition

Meal 1: 2 scoops whey protein, 8oz rice milk, About 1 1/4 cup Ezekiel cinnamon raisin cereal, about 4oz rice milk

Meal 2: 6" subway, flat bread, Provolone cheese, steak, mayo, guacamole, chipotle sauce, llettuce, tomatoes, pickles, onions and banana peppers

Meal 3: large plate of turkey, Mac and cheese, corn bread dressing, second plate of Mac and cheese and cornbread dressing, 4 or 5 rolls from Logan's road house.

Snack: sweet potatoes, a couple pastries

Sleep

 

[Turbolag]

11/23

Nutrition:

Just took it easy and ate whatever.

 

[Turbolag]

11/24

Nutrition

Just took it easy again.

 

[Turbolag]

11/25

Back day

Weight 265.... Just water, should down again soon.

Warm up

Deadlifts: bar x 5, 135 x 2 (4) sets, 185 x 2 (4) sets, 225 x 2 (4) sets.

Seated rows: 3x8 last set was with 140 lbs on machine

Assisted pull ups: 2x5

Dumbbell Shrugs: 25 x 8, 40 x 8, 70 x 8, 85 x 8, 100 x 8

Standing alternating dumbbell curls: 25 x 5, 40 x 5, 50 x 5, 65 x about 4 reps. Last two didn't get all the way up.

Hyper extensions: 25 lb plate x 8, 25 lb plate x 4, 45 lb plate x 8, 45 lb plate x 8

Reverse hyper extensions on box: body weight 2 x 8

Ab roller 1 x 15

Stretched

18kg kettle bell: swings 40 reps .... 10 reps, rest 10-20 seconds, until I got to 40

Sat in the steam room for about 5 mins.

 

[Turbolag]

I'm still here. Just not feeling so hot the past couple days.

 

[Rod crowley]

Good deal bro.keep up the good work.

 

[Turbolag]

Thanks man! I'm back now.

 

[Turbolag]

12/06/2012

First day back in the gym in a week. I think I had a stomach bug most of last week. So I was feeling pretty bad. Had a real nice workout today though.

Bench day:

Trained in Humble texas with a friend.

Got into my bench shirt. First time since I competed on sep 8. So about 2 months. My shirt is an Inzer Rage X Single Ply

Its kinda hard to give the exact numbers we worked up to. But I think we stopped around 420, off about a 1 board. Weight felt real good, not too bad.

Then did a bunch of tricep work.

Overall a real good workout. Nice to be back in the gym. I think the week off helped. So I felt pretty fresh today.

Nice to get back in the shirt too.

I'll probably train back on Saturday, my triceps feel like jello. Haha. So I don't think I can pull tomorrow. So hopefully saturday !

I'm gonna get back to eating better probably Monday.

Since I was sick, I wasn't able to eat much.

 

[Turbolag]

12/07/2012

Weight is 265 lbs

Went swimming.

8 laps (down and back is one lap)

sat in steam room.

 

[big_paul_ski]

Nice dedication and detail to your log. I'm glad your feeling better bro.

 

[big_paul_ski]

11/14/2012
Leg Day

I had a terrible leg workout.

Warm ups

I was gonna do squats today, but my shoulders are too tight. I can't get them back to grab the bar

bar X 10 reps

135 X 5 reps

135 X 2

185 X 5

135 X 2

I got frustrated and quit

Leg presses, 5 plates both sides

3 X 8

Lying Leg curls about 100 pounds on the machine

3 X 8

Seated Calf raises 90 lbs

3 X 8

standing calve raises Stopped at about 150 lbs on the machine

3 X 10

Lying Glute Ham raises ....I think thats what their called. You lay on your back and put your feet forward, and push up your glutes and squeeze.

10 reps

stretched

30 kettle bell swings with the 12KG kettle bell.

10 swings then rest

repeat

Finished!

I got frustrated and quit? I'm just looking through your log for the first time. What is this "frustration and quit" talk?

 

[Turbolag]

Nice dedication and detail to your log. I'm glad your feeling better bro.

Thanks man!....It's is no fun being sick.