Turbolag's Lifting Log and Other Stuff

[Turbolag]

11/30/2018 Bench Day Wave 2

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Shoulder flies


Bench:

Bar x 2 x 10

95 x 5

135 x 5

165 x 5

195 x 3

215 x 8


Incline bench: 135 x 3 x 5

Cable flies: 3 x 10

Supported rows: 3 x 8

Lat pulls: 3 x 8

Standing ez curls: 50 x 8, 70 x 8, 80 x 8, 90 x 8

Seated bicep machine: 3 x 8

Hammer curls: 30 x 3 x 8

Body weight hyper extensions

 

[Lizard King]

@Turbolag get off the futon and go lift something..

 

[Turbolag]

@Turbolag get off the futon and go lift something..

Ok. This is what I did today:

12/13/2018 Bench Day Wave 3

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Shoulder flies


Bench: Bar x 2 x 10

95 x 5

135 x 5

160 x 3

185 x 3

205 x 10

215 x 3

230 x 3

245 x 1

160 x 10


Chest flies: 3 x 10

Supported rows: 3 x 8

Lat pulls: 3 x 8

Ez curl bar: 3 x 8

Alternating dumbbell curls: 3 x 5

Stretched

 

[Turbolag]

12/14/2018 Shoulder Day

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Shoulder flies


Seated over head press:

Bar x 2 x 10

95 x 5

95 x 1

125 x 3

135 x 3

145 x 3

155 x 3


Shoulder flies/ front raises/ reverse dumbbell flies: 3 x 8

Smith machine shrugs: 3 x 10

Overhead tricep dumbbell press: worked up to 65lbs x 8 (both hands)

Rope press downs: 3 x 10

Bodyweight reverse hyper extensions: 2 x 15

 

[BrotherIron]

What's the current goals?

 

[Turbolag]

What's the current goals?

I think my main goal is to bench press as much as I can. I’m trying to set my workouts so they focus specifically on bench press. Would be nice to put on some muscle too, but strength is my main goal.

 

[BrotherIron]

What program are you currently running?

 

[Turbolag]

What program are you currently running?

5/3/1. But its modified to 3/5/1 with joker sets and first set last.I can only do joker sets once each wave. Its pretty fatiguing.

I'm only running this for bench. Not overhead press.

 

[Turbolag]

12/19/2018 Bench Day Wave 3

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Shoulder flies


Bench:

Bar x 2 x 10

95 x 5

135 x 5

150 x 5

170 x 5

195 x 5


Chest supported rows: 3 x 8

Cable flies: 3 x 10

Body weight pull ups: 2 x 5

Alternating dumbbell curs: 3 x 8

Ez curl bar: 3 x 8

Bodyweight: 208lb

 

[Turbolag]

12/20/2018 Leg Day

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Seated leg press

Seated leg curls

Calve raises

Walking lunges

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[Turbolag]

12/21/2018 Shoulder Day

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Shoulder flies


Seated over head press:

Bar x 2 x 10

95 x 5

115 x 5

135 x 5

145 x 5

155 x 5


Shoulder flies: 3 x 8

Front raises: 3 x 10

Reverse flies: 3 x 10

Smith machine shrugs: 3 x 10

Rolling dumbbell extensions x 3 x 8

Bar press downs: 3 x 10

Bodyweight hyper extensions

 

[Turbolag]

12/28/2018 Bench Day Wave 3

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Shoulder flies


Bench:

Bar x 2 x 10

95 x 5

135 x 5

170 x 5

195 x 3

220 x 7

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