Turbolag's Lifting Log and Other Stuff

[Braw16]

Your log is looking really good. Keep up the hard work I will be following good luck

 

[Turbolag]

Your log is looking really good. Keep up the hard work I will be following good luck

Thanks man!

 

[Turbolag]

01/16/2013 Squat Day

Warm up

Squats: box squats onto a bench. Just above parallel. Wearing: shorts, t-shirt, belt and Converse Shoes

Bar X 5

135 X 2

135 X 2

135 X 2

135 X 2

225 X 2

225 X 2

275 X 2

275 X 1

315 X 1



Good Mornings: First time I've done these

135 X 8

225 X 8

225 X 8



leg extensions:

2 X 10



Calve Raises:

3 X 10



Standing barbell shrugs on smith machine:

135 X 10

185 X 8

225 X 8



Standing ab pull downs:

3 X 10



stretched



Good workout today. I wanted to go higher after 315 but didn't for two reasons:

1. I was exhausted and I was dizzy

2. There is still a mental barrier I'm trying to get through because of my back.

Weight felt great though.

I loved the good mornings. I for sure wanna do these more.

I think I may be getting TOO tight when I squat and dead lift. I'm exhausted afterward and feel dizzy. And my head hurts.

 

[Turbolag]

Lunch!....thought I'd share

 

[Turbolag]

01/18/2013 Bench Day

Warm up

Bench: Ungeared

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

Wave 2: 305 X 2, 315 X 1


Close Grip Bench with Green Bands

135 X 2

135 X 1




Body weight dips:

2 X 8





Tricep Pushdowns:

3 X 8



Standing over head skull crushers:

2 X 8



Band press downs:

green band X 5

purple band X 8



Rotator cuff exercise



stretched



I had to shorten my second wave because the person spotting me had to leave. So I un racked 305 and 315 by myself on the second wave. I didn't wanna push it without a spotter. I know I had 315 for 2! But Next time.


Body weight today was 263

I'm de loading next week. I've been pushing myself the past couple weeks and I think I had better take an easy week. So no bench pressing, squats, dead lifts, or over head presses next week.

Just swim, stretched, lower back and abs. Some other cardio maybe also

 

[Turbolag]

01/20/2013 Dead Lift Day

Warm up

Dead lifts: Wearing Shorts, t-shirt, Converse Shoes and Valeo Belt

135 X 2

135 X 2

185 X 2

185 X 2

225 X 2

225 X 1

255 X 1

275 X 1

275 X 2

295 X 2



Rack Pulls: Just above the knee

225 X 5

275 X 5



Assisted pull ups:

2 X 8



Lat pull machine:

2 X 8



Seated Rows:

3 X 8 ( last set 160 lbs)



Bent over rows:

135 X 5

135 X 5

135 X 2



Stiff legged dead lifts:

135 X 5

135 X 5



Barbell shrugs:

135 X 10

135 X 10



Standing alternating dumbbell curls:

35 X 5

45 X 5

55 X 5



Abs: Crunches, leg raises lying down



Hyper extensions:

1 X 5

1 X 15



Not a bad day. I wanted to go to 315 on dead lifts, but there were too many people in the gym. I was starting to get uncomfortable. I have a hard time dead lifting or squatting after 225 when the gym is busy. I don't know why. I'm not trying to be rude about anyone. I just start to feel real un easy

Oh well. I think I found a better set up on my dead lift though. I was taking a deep breath before I started lowering for the bar.

Today I took a deep breath right before I pulled the weight up. I like that better, I get less dizzy.

 

[Turbolag]

01/26/2013 De Load Week

Lower back and abs



Lower Back machine: 2 sets

Hyper extensions: 2 sets

Hip abductor/adductor machine: 2 sets

Reverse hypers off a box: 2 sets

Ab Roller: 2 sets

Bridge: 1 set

Torso twisting machine: 1 set

Hyper extensions: 2 sets

Kettle bell swings 18lbs: 2 sets

Shoulder rehab exercise

Rotator cuff exercise

Stretched



I had planned on going to the gym 3 days this week. I was gonna swim and do lower back and ab work. But I got sick Sunday night. I think I got another stomach virus. So I wasn't able to do much, and I didn't wanna go to the gym sick. I wanted to make sure I was well before I showed up.

I hadn't planned on lifting weights this week though. I had just planned on lower back work to keep my lower back from getting tight. Its tight now, but this workout helped some.

 

[Turbolag]

01/28/2013 Shoulder Day

Warm up

Standing over head press:

Wave 1: 175 X 3, 185 X 2, 195 X 1

Wave 2: 185 X 3 (PR), 195 X 0, 195 X 0, 185 X 2




Seated dumbbell presses:

50 X 10

70 X 8, or 10 (PR)



Standing side dumbbell raises:

25 X 10

35 X 10

50 X 4

35 X 4


Standing dumbbell front raises:

20 X 5

30 X 5



Seated rear machine flies:

2 X 10



Elliptical machine: 15 minutes. HR: 155



Rotator cuff exercise



Leg raises on dip platform



stretched



Not sure why I missed 195 X 2, I got it on the first wave but no go on the second wave. I was able to do 185 though for 2.

I started adding in more volume during my workouts. I have read a couple times that a larger muscle will be a stronger muscle. So I did some bodybuilding exercises after my over head press sets.

Hopefully it will work. Not sure what to do about missing 195 on the second wave. Not sure how to approach it next week. Any suggestions ?

 

[Turbolag]

01/30/2013 Squat day

Warm up

wearing shorts, t-shirt, converse shoes and belt

Squats: Free squats, right at parallel

Bar X 5

135 X 2

135 X 1

225 X 2

225 X 1

275 X 2

275 X 1

315 X 2

315 X 2

315 X 2

Add purple reverse band: Bands were real loose at the top

315 X 3

365 X 1

365 X 2 ( wanted 3 but was light headed )



Leg press: plates per side X set X reps

4 X 1 X 10

5 X 1 X 10

5 X 1 X 10

6 X 1 X 8



Walking lunges: down the hall way and back, 70 pound curl bar behind the neck. Knee touched the floor on almost every rep



Leg extensions: 70 lbs

3 X 10




Standing calf raises:

2 X 10

1 X 20



Standing curls with bar:

1 X 35 lbs X 8

1 X 50 lbs X 8

1 X 70 lbs X 8

1 X 70 lbs X 8



Standing hammer curls:

25lbs X 5

35lbs X 5

35lbs X 5



PR shrugs:

135lbs X 5

205lbs X 5

225lbs X 5



Stretched



Overall a nice workout. I was able to get past the barrier in my head with squats. I was also going a lot lower today than I used to. I was pretty close to parallel this time. I noticed that eating a large break fast a couple hours before my workout gives me a lot of energy. I also drank 4oz coffee when I got to the gym. About 10 minutes before I started lifting.

Breakfast: 7 egg whites, 1 whole egg. About 2 1/2 cups frozen hash browns with BBQ sauce. Eggs and hash browns cooked in olive oil.

2 packets of raisin date and walnut oat meal. Diet 7 up and about 8oz grape juice.

My legs HURT really bad !

 

[Turbolag]

01/31/2013 Off day

Went swimming.

Down and back in the pool is 1 lap

5 laps, moderate pace.

1 set on the lower back machine

lower back stretch

Belt just came in ! I'm about to open up the package

 

[Turbolag]

02/01/2013 Bench day

Warm up

Bench: un geared

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

Add light reverse bands, loose at the top

Wave 2: 315 X 1, 315 X 3, 325 X 2, 335 X 1

Remove bands.
225 X around 8

225 X 5



Incline bench

135 X 10

135 X 8



Tricep press downs:

3 X 10



1 arm over head tricep extensions:

1 X 8 X 15lbs

2 handed arm over head tricep extensions:

1 X 8 X 45lbs

1 handed over head tricep extensions:

1 X 8 25lbs



Purple band press downs:

2 X 8



Stretched



I felt real weak today. I think the week off plus getting sick last week hurt my strength this week. I noticed it on Monday also when I did over head presses. The weight felt a lot heavier on Monday and today. Squats felt ok on Wednesday. I'm gonna try to not get discouraged about it. I don't know what I'm gonna do for dead lifts on Sunday. My legs are still realllyyyyyy sore from squats. Ill probably just do dynamic dead lifts.

 

[Mini Forklift Ⓥ]

Hate to see you if that was a weak day ?!

What belt did you get, who do you use to buy your gear from online? I've always ran through LiftingLarge, good prices and fast delivery. I have a few friends that use Anderson's site as well. Hope you have a great weekend, any training on the cards?