Turbolag's Lifting Log and Other Stuff

[Turbolag]

01/04/2013 Bench Day

Warm up

Bench: Full Range of Motion, touch and go, unequipped

Wave 1: 275 X 3, 285 X 2, 295 X 1

Wave 2: 285 X 3 PR, 295 X 2 PR, 305 X 1

Wave 3: 295 X 3 PR, 305 X 2 PR, 315 X 1



CLB: 135 w/ purple band on each side: 1 X 10

155 w/ purple band on each side: 2 X 10



Body weight dips: 2 X 10, 8



Tricep Press downs: 3 X 10



Stretched



I had a nice workout today. I really like doing the Wave Loading. Each set gets you ready for the next.

I don't know if I will be doing 3 waves per workout from now on though. I needed to find my starting point. So I may just do 2 waves each workout. Not sure yet.

I'm exhausted now. Brought home a Monster from Free Birds and a Brownie

 

[big_paul_ski]

How's it going in here bro? I'm sorry there hasn't been a lot of traffic in here and I'll try to do better. Let us know if you have and questions. Don't be afraid to start another thread to ask them. That may get you some more attention.

 

[Turbolag]

Thanks man!.

I like it here. A lot of information, and logs to follow. Its nice to be able to post your workout progress.

 

[Turbolag]

01/06/2012 Dead Lift Day

At least it was supposed to be.

My stomach has been kinda hurting all day. I didn't feel so well when I got to the gym

Warm up

Dead Lift: 135 X 2 (4 Sets) , 185 X 2, 185 X 1, 135 X 4

Stopped

Just did Accessory work



Lat pull down machine: 4 X 10

Standing Alternating Dumbbell Curls: 35 X 5, 40 X 5, 50 X 5, X 4

Lower Back Machine: 2 X around 18 reps

1 set of reverse hypers on a box


Really wasn't feeling well. I started dead lifting and decided I would stop since I didn't feel right. My stomach felt locked up. Idk why, maybe something I ate yesterday. Not sure

Really frustrated right now. I was planning on moving up in weight on this dead lift session. But at least I was able to do a couple of sets. My back has loosened up.

I have shoulders tomorrow or Tuesday. Hopefully I'll feel better.

 

[Excessiveone]

It happens, did the right thing that's no time to push it. See you were pushing 3 wheels last bench session very nice.

 

[Turbolag]

It happens, did the right thing that's no time to push it. See you were pushing 3 wheels last bench session very nice.

Thanks man. I had a much better workout today. Must have been something I ate.

I'm glad I just stopped and left now.

 

[Turbolag]

01/07/2013 Shoulder Day

Warm up

Standing Over Head Press:

Warm Up

Wave 1: 155 X 3 ( felt a strain or pull in my left pec after this set) , 165 X 2, 175 X 1

Wave 2: 165 X 3, 175 X 2, 185 X 1

Stopped there

Standing dumbbell side raises : 30 X 5, 40 X 5, 45 X 5, 30 X 15

Standing dumbbell front raises: 30 X 5, 30 X 5

Some Shoulder rehab work

a couple ab exercises

Hyper Extensions: 2 X 10 body weight

stretched

Much better workout today. Feeling better today. I felt a pull or strain in my left pec after the first set of standing presses. I wasn't sure if I should stop there or what. So I stretched my left pec a bunch and completed 2 waves, going by feel on each set. My chest did get real sore and is sore now. So I guess tonight I wil ice it for about 10 minutes, and take 3 Ibuprofen.

I have to stop taking such a deep breath before I start my sets. On my second wave, 2nd set after I racked the weight I almost passed out. I started shaking for a couple seconds until everything leveled out. I started laughing after that, but I tried to keep it in. I don't think anyone noticed

Anyway, overall a nice workout. Still not sure if I'm gonna stick to 2 waves per workout or 3.

 

[Turbolag]

01/09/2013

Squat Day

Warm up

Wearing, shorts, T-shirt, regular shoes, and a belt


Squats: All working Sets done with 1 Purple Band on each side

135 X 2 around 8 sets, 185 X 2, 225 X 2


Leg Press: 4, 45 lbs plates each side

3 X 10


Lying Hamstring Curls: 3 X 10

Standing Calve Raises: 3 X 10

Lower Back machine : 3 X 8

Abs

Stretched

I thought today for squats I would do some dynamic type speed squats. I was able to move faster than normal, which was nice.

Instead of taking a deep breath before each set on squats, I put my belt on real tight and just pushed my stomach real hard against the belt before I started. That seemed to work pretty well.

Back has been real sore and real tight all week.

 

[Turbolag]

01/10/2013

Back and abs

Just wanted to do lower back and abs to loosen up my back.

Hyperextensions around 4 sets of 5 reps

Ab rope pull downs around 4 sets, not sure of reps

Lower back machine: 3 sets

Crunches

Leg raises while laying down.

Torso twisting machine: 2 sets

The hip abductor machine, I think that's what it's called. You swing your legs out while sitting down.

Stretched

Sat in the whirl pool and dry sauna.

Got a little dehydrated. Had a bottle of Gatorade after. Forgot my bottle of water at home!

Eating Sonic now.

1 supersonic cheese burger, 1 ex long chili cheese coney, cheese tots, and ice tea.

 

[Turbolag]

01/11/2013. Bench Day

Warm up

Bench: un equipped

Warm up

Wave 1: 285 X 3, 295 X 2, 305 X 1

Wave 2: 300 X 3, 305 X 2, 315 X 1

Wave 3: 305 X 2, 315 X 1, stopped


Partial reps: 225 X about 8

Standing dumbbell behind the neck extensions
35 X 10, 40 X 10, 55 X 10, 70 X 10

Standing 1 arm extensions: 30 X 5

Tricep push downs with bar: 2 X 10

Torso twisting machine for 2 sets

The hip abductor machine: 2 sets of hip abductions, and 2 sets of hip adductions.

Lower back machine: 2 sets

Stretched


On wave 2, 300 for 3 was supposed to be 295, but I forgot to take one of the 2 1/2 lb plates off. So the weight was un even. I don't know why I didn't check the right side, I guess I forgot. I had to have a little push from spotter on 3rd rep. Just a little.

On wave 3, I couldn't quite get 305 for 3, almost but had to have a little help on the last rep halfway. I did 315 for 1, and I think I could have gotten it for 2, but I wanted to leave it for next time.

Actually 305 for 2 on the 2nd wave was an improvement from last week. I had to have a little help on the 2nd rep last week. This time I was able to do it for 2.

Buffet afterward!

 

[Turbolag]

01/13/13 Dead Lift Day

Not very pleased with today.

Warm Up

Dead lifts:

135 X 4

135 X 2

135 X 2

135 X 2

225 X 2

225 X 2

225 X 2


Lat pull machine: 110 lbs

1 X 8

1 X 8


Seated rows:

1 X 8 , 80 lbs

1 X 8 , 100 lbs


hyper extnsions

1 X 8 Bodyweight

1 X 8 w/ 50lb curl bar

1 X 8 w/ same bar


stretched

My back is NOT happy with me right now

I had absolutely no energy when I started dead lifting today. I was planning on doing 315 today for doubles. But I couldn't get past 225. I struggled with it. Then I went to do lat pulls and the same thing. I had NO strength at all today. All I could row was like 80 or 100 lbs. I got real frustrated after this and just stretched and left.

I can only think of a couple reasons as to why I was so weak:

1. I need a break for about a week, and should just take it easy. I'll see how I feel tomorrow when I do over head presses. If I'm feeling weak, no gym until the following Monday.

2. I suck at power lifting.

 

[Turbolag]

01/14/2013 Shoulder Day

Much better workout today.

Warm up

Standing over head presses:

Bar X 8

Bar X 5

95 X 5

95 X 2

135 X 2

135 X 1

Wave 1: 155 X 3, 165 X 2, 175 X 1

Wave 2: 165 X 3, 175 X 2, 185 X 1

Wave 3: 175 X 3, 185 X 2(PR) 195 X 1 (PR)


incline press: not locking out. almost like partials

135 X 10

155 X 10

175 X 10



Standing side dumbbell raises:

30 X 10

40 X 8

50 X 5



Standing front dumbbell raises: 1 at a time

25 X 8

35 X 8



seated chest flies:

3 X 10 around 100 lbs

Standing alternating dumbbell curls:

25 X 5

35 X 5

45 X 5

Standing curls with bar, close grip:

50 lbs X 8

70 X lbs X 8




hip abductor/ adductor machine:

1 X 10 , adduction, then abduction

1 X 10 same



stretched



rotator cuff exercise



Today was a much better workout. I think I'll probably de load next week and take it easy.

Post workout meal is flank steak and potato salad