Author Topic: tobymax's training log  (Read 59196 times)

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #570 on: July 23, 2015, 11:57:17 AM »
After slacking off for a few weeks, this has been a rough week of DOMS.   Last night my shoulders were unusually sore from Monday's chest workout, and my workout did not go as planned.  Didn't lift as heavy as I had hoped, and had to take long rests between the OHP sets.   


Wednesday July 22 - Shoulders

Military OHP:
bar x 15 - 2 sets
95 x 11
95 x 9
105 x 5
105 x 5
105 x 5

Dumbbell Shrugs:
60's x 15
65's x 15
70's x 15
75's x 12
65's x 15

Dumbbell Reverse Flys
15's x 12
15's x 12
17.5's x 12
17.5's x 10
15's x 12

That's all I had time for, 15 sets in 45 minutes.
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #571 on: July 27, 2015, 03:21:51 PM »
I have a weakness at the gym.  It's the outdoor pool.  When the sun is out and I can see that sparkling pool out through the windows, all I think about is getting outside, jumping in, floating around, and getting some sun.  It overpowers my desire for gym time, especially since we've had so few sunny days this summer (lots of heat & humidity, just not much sun).  I never learned to swim properly so I don't do laps, but I like to dive down and swim under water.  I suppose I could make it productive exercise if I took lessons to learn the proper strokes and breathing techniques to swim laps. 

Going back to Friday...

Friday July 24 - Deadlifts

Once again I did a short workout of deadlifts, and only deadlifts.  On the last set I felt the strain in my hamstring that first happened 2 weeks ago; a pain that starts on the inner groin area and shoots down and around to the back of my knee.  It hurt pretty bad by Saturday morning, but is starting to feel better now. 

Deadlifts:
135 x 10
205 x 5
255 x 5
305 x 5
325 x 2 - ouchie.

So then I quit and went to the pool.

I also went to the gym on Sunday... and went to the pool.

Later today... It's Monday, so it must be chest day.

PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Online piperdown

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #572 on: July 27, 2015, 04:37:16 PM »
Have to admit ^^^ I'd probably do the same thing.
Good thing there isn't a pool at my work gym  ;D

I'd be the fat, white walrus out there......
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Online sakustoms

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #573 on: July 28, 2015, 06:48:48 AM »
Jealous of the pool Toby. You're lucky to have one at the gym.

Looks like you've been getting some good workouts in too.
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #574 on: July 28, 2015, 09:23:05 AM »
Not only does the gym have a pool, it has several.  One big indoor pool with 5 or 6 lanes.  Outdoors there are three lanes for laps, connected to a kids play pool with fountains and water slide, and around the corner there's a completely separate heated pool where people just lounge and float around.  It's pretty nice.  The outdoor pools are open as soon as weather permits in the spring, to as late as they can in the fall.

Had to work late last night, so did not make it in for Monday International Chest Day.  I'll try again tonight.

PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #575 on: July 28, 2015, 09:39:59 AM »
Wow... Is it a national chain gym or just a local mom and pop?
Eric


Squat - 255 :(
DL - 375
OHP - 130
Bench - 275

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #576 on: July 28, 2015, 10:23:09 AM »
Not only does the gym have a pool, it has several.  One big indoor pool with 5 or 6 lanes.  Outdoors there are three lanes for laps, connected to a kids play pool with fountains and water slide, and around the corner there's a completely separate heated pool where people just lounge and float around.  It's pretty nice.  The outdoor pools are open as soon as weather permits in the spring, to as late as they can in the fall.

Had to work late last night, so did not make it in for Monday International Chest Day.  I'll try again tonight.

Lifetime?
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #577 on: July 28, 2015, 11:21:47 AM »
Wow... Is it a national chain gym or just a local mom and pop?

Small chain, 9 locations scattered around, but it has the feel and atmosphere of a mom & pop.

Lifetime?
Prairie Life Fitness, 103rd & Metcalf.  It's not nearly as gigantic as Lifetime, and the facilities and equipment are older, but still in good condition. 
« Last Edit: July 28, 2015, 11:23:58 AM by tobymax »
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #578 on: July 28, 2015, 03:32:26 PM »
Wow... Is it a national chain gym or just a local mom and pop?

Small chain, 9 locations scattered around, but it has the feel and atmosphere of a mom & pop.

Lifetime?
Prairie Life Fitness, 103rd & Metcalf.  It's not nearly as gigantic as Lifetime, and the facilities and equipment are older, but still in good condition.

Ah. We were members at Lifetime for about a year. Great facility, plenty of free weights, some real monsters training there. Pool was awesome as was the rock climbing wall. Just couldn't justify spending the $$$ when I'm the only one really working out and at work it's free.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #579 on: July 29, 2015, 05:04:00 PM »
I swear I posted this this morning.  Glitch in the site today?

Last night at the gym was one of those days I thought it would be a heavy workout, and when I started on the bench press I felt as weak as a kitten.  So I switched gears and made it a light/high rep workout.

Tuesday July 28 - Chest

BB Bench Press:
bar x 40
135 x 10 - 3 second pause
185 x 5 - 2 or 3 second pause - got real hard at the end!
185 x 8
185 x 8
185 x 8

Hammer Strength Decline Chest Press:
140 x 12 - 5 sets

FreeMotion Machine Flys
110 x 10 - 5 sets

Hammer Strength Incline Chest Press:
90 x 10 - 5 sets

In the end it felt like a good workout -- lots of sets and reps, good pump -- but was disappointed about feeling so weak.  I was eating like crap the past week or so, so maybe that's it.  Trying to get back on track, but I have to travel for work next week and the week after that.
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #580 on: July 30, 2015, 09:31:35 AM »
Legs last night.  Didn't know what I was going to do since my right hamstring has been hinky lately, but I just kinda worked through it.  I did very light single leg curls, and it was hard on the right leg, but I think it paid off.  It feels better this morning.


Wednesday July 29 - Legs

Leg Press:
180 x 15
270 x 12
360 x 10
450 x 10
540 x 5
590 x 4

Calf Press on the Leg Press:
360 x 12 - 5 sets

Lying Single Leg Curls:
30lb x 50 total reps with each leg, alternating 5 or 10 at a time.
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #581 on: July 30, 2015, 02:13:24 PM »
Solid leg workout

I've noticed something similar, working out (not always) will work some kinks out.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #582 on: August 03, 2015, 08:25:48 AM »
Friday's shoulder workout felt pretty good, though I didn't really push it that hard on the OHP's.

Friday July 31 - Shoulders

Military OHP:
bar x 15
95 x 11
100 x 8
105 x 6
110 x 5
115 x 4
95 x 10

Dumbbell Reverse Flys:
(lying on 45-degree bench)
17.5's x 10 - 6 sets

Dumbbell Lateral Raises:
17.5's x 12
20's x 10
22.5's x 8
25's x 6
22.5's x 8
10's x 10

Wowie, those lateral raises... the buuuuurrrnn.

Now I'm out of town, and should have some free time this evening.  The hotel actually has a multi-station machine that appears somewhat functional and useful for a light full-body workout.  I could try to find a local gym to ge t in my deadlifts, but I forgot to bring my long pants for deadlifting. 
« Last Edit: August 03, 2015, 08:30:03 AM by tobymax »
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #583 on: August 03, 2015, 01:18:42 PM »
....go....DL....anyways. Heaven forbid you scrape your delicate legs  :P

 :stirthepot:
“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”
 – Socrates

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #584 on: August 03, 2015, 06:21:24 PM »
....go....DL....anyways. Heaven forbid you scrape your delicate legs  :P

 :stirthepot:

Hey, I walked around all summer last year with red scraped shins, and I'm not doing that again this year!  My delicate legs thank me.

Well I just had an 11 hour work day on my feet with a few hours out in the heat and no lunch, after 4 hours of sleep last night.  So I ain't doing crap for the rest of the evening except sit at a bar and eat and drink.
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15