Turbolag's Lifting Log and Other Stuff

[Turbolag]

3/26/2023 Bench Day
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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 6

255 x 3

275 x 1


Dumbbell bench:

50lbs x 5

60bs x 5


Close grip incline bench:

135 x 5

155 x 5

175 x 2


Flies: 3 x 10


Weighed pull-ups with 10lbs: 3 x 2 various grips, 1 x 5 body weight


Lat pulls: 3 x 8


Dumbbell curls: worked up to 40lbs x 5


Lying rolling dumbbell presses: Worked up to 55lbs x 5


Planks, streched

 

[Turbolag]

3/28/2023 Over Head Press Day - Back-Off Week
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Shoulder flies

Seated over head press:

Bar x 2 x 10

95 x 5

115 x 2

140 x 5


Dumbbell shoulder flies: 30lbs x 5


Behind the back shoulder flies: 3 x 8


Dumbbell front raises: 15lbs x 3 x 8


Face pulls: 3 x 8


Chest supported rows: 2 (45pp) x 3 x 8


Lat pulls: 3 x 8


Straight arm pull downs: 3 x 8


Upright rows: 60lbs x 3 x 8


Reverse grip press downs: 3 x 8


1 arm press downs: 3 x 8


EZ curl bar: 60lbs x 3 x 8


Grip machine: 2 (45pp) x 3 x 8


Planks, reverse hypers, stretched

 

[Turbolag]

3/29/2023 Leg Day
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Seated leg press: 3 x 8

Seat leg extensions: 3 x 8

Seated leg curls: 3 x 8

Calve raises: 3 x 8

Abs

 

[Turbolag]

4/3/2023 Overhead Press Day
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Shoulder flies


Seated overhead press:

Bar x 2 x 5

95 x 5

115 x 2

135 x 1

150 x 1

165 x 7


Dumbbell shoulder flies: 40lbs x 3 x 5


Behind the back cable flies: 3 x 10


Dumbbell front raises: 30lbs x 3 x 5


Seated iso rows: 3 x 5


Low iso rows: 3 x 5


Lat pulls: 3 x 5


Dumbbell shrugs: up to 60lbs x 5


Over-the-head rope extensions: 3 x 10


SIngle arm press downs: 3 x 8


Planks, bird dogs, reverse hypers off GHR, streched

 

[Turbolag]

4/7/2023 Bench Day
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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 1

250 x 6


Body weight dips: 2 x 10


Close grip bench: worked up to 175 x 5


Flies 3 x 10


Weighted pull-ups with 10lbs: 3 x 4 various grips


Chest supported rows: worked up to 3 (45pp) x 5


Dumbbell shrugs 3 x 10


Dumbbell curls: Worked up to 50lbs x 5


Rolling dumbbell extensions: Worked up to 70lbs x 5


Concentration curls: 20lbs x 3 x 8


Shoulder rehab

 

[Turbolag]

4/10/2023 Overhead Press Day
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Shoulder flies


Seated overhead press:

Bar x 2 x 10

95 x 5

115 x 2

135 x 1

150 x 11


Dumbbell shoulder flies: 40lbs x 2 x 8


Behind the back, cable flies: 3 x 10


Dumbbell front raises: 25lbs x 2 x 8


Bodyweight pull-ups: 3 x 4 various grips


ISO rows: 3 (45pp) x 3 x 5


Low ISO rows: 2 (45pp) x 3 5


Seated rows (pulled bar higher to hit traps): 3 x 10


EZ curls: Worked up to 80lbs x 5


Overhead rope extensions: 3 x 10


Single arm rope pressdowns: 3 x 10


Planks, bird dogs, stretched


Rowed 500 meters

 

[Turbolag]

Seated overhead press:

Bar x 2 x 5

95 x 5

115 x 2

135 x 1

150 x 1

165 x 7

My mistake. I misloaded the bar. It was 160 x 7.

 

[Turbolag]

4/14/2023 Bench Day
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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 7

255 x 1


Close grip incline bench:

135 x 1

155 x 1

175 x 1

185 x 5


Flies: 3 x 10


Bodyweight pullups, various grips: 3 x 4


Seated rows: 3 x 8


Upright rows: 3 x 8


Dumbell curls: up to 50lbs x 5


Rolling dumbbell extensions: 40lbs x 2 x 8


Pushed sled.

 

[Turbolag]

4/19/2023 Over Head Press Day Back-Off Week
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Shoulder flies


Seated overhead press:

Bar x 2 x 10

95 x 5

115 x 2

135 x 1

140 x 5


Dumbbell side raises: 30lbs x 3 x 10


Behind the back, cable flies: 3 x 8


Dumbbell front raises: 15lbs x 3 x 8


Bodyweight pull-ups, various grips: 3 x 4


Chest support rows: 2 (45pp) x 2 x 8


Lat pulls: 3 x 8


Upright rows: 3 x 8


Rope press downs: 3 x 8


1 arm cable pull press downs: 3 x 8


Planks, bird dogs, stretched

 

[Turbolag]

4/21/2023 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

225 x 5


Incline Bench:

135 x 1

155 x 5


Flies: 3 x 10


Bodyweight pull-ups: 2 x 4 wide grip


Chest supported rows: Up to 2 (45 pp) x 2 x 8


Alternating dumbbell curls: up to 40lbs x 5


Rolling dumbbell extensions: up to 40lbs x 8


Rope pressdowns: 3 x 8

 

[Turbolag]

4/24/2023 Over Head Press Day

​

Shoulder flies


Seated overhead press:

Bar x 2 x 10

95 x 5

115 x 2

125 x 1

140 x 1

155 x 1

170 x 5


Dumbbell shoulder flies: up to 50lbs x 5 (not great form on the 50 lbs though)


Behind the back cable flies: 3 x 8


Front dumbbell raises: up to 35lbs x 5


Wide grip body-weight pull-ups: 1 x 6, 1 x 4, close grip 1 x 4 or 5


Seated ISO rows: 3 (45pp) x 3 x 8


Lat pulls: 3 x 8


Upright rows: up to 90lbs x 5


EZ curls: up to 80lbs x 1 x 5


Over-the-head rope extensions: 3 x 8


1 arm cable press downs: 3 x 8

 

[Turbolag]

5/17/2023 Overhead Press Day
​

Shoulder flies


Seated overhead press:

Bar x 2 x 10

95 x 5

115 x 2

135 x 1

145 x 1

160 x 1

175 x 5



Dumbbell shoulder flies:

20lbs x 5

30lbs x 5

40lbs x 5

45lbs x 5



Behind the back shoulder flies: 3 x 8


Dumbbell front raises:

20lbs x 5

30lbs x 5



Bodyweight pullups: wide grip 2 x 4; close grip 1 x 4



Seated ISO rows: 3 (45pp) x 3 x 5


Seated Low ISO rows: 2 (45 pp) x 3 x 5


Lat Pulls: 3 x 5


Upright rows: 3 x 5


Tricep press downs: 3 x 8


1 armed rope press downs 3 x 8


Shoulder rehab


Rowed 500 meters


I forgot to log a couple of workouts, so I wanted to update today.