tobymax's training log

[tobymax]

Last week turned out to be crappy, at least as far as weight training.  Have not worked out since July 31.  Besides being out of town and working long hours, I got sick with a chest cold and laryngitis. This week is looking very iffy too.  Still some lingering cold symptoms, but at least this week's hotel has some dumbbells so I might get some use out of those.

[sakustoms]

Sorry to hear this Toby. Just go in and do what you can. The iron will be there when you get back.

[piperdown]

Last week turned out to be crappy, at least as far as weight training.  Have not worked out since July 31.  Besides being out of town and working long hours, I got sick with a chest cold and laryngitis. This week is looking very iffy too.  Still some lingering cold symptoms, but at least this week's hotel has some dumbbells so I might get some use out of those.

Anything is better than nothing but if you're congested might be better off with a steam shower to loosen stuff up.

[tobymax]

Feeling 100% better this afternoon.  I had time to lay by the hotel's pool for an hour or so, then went to the fitness center for dumbbell workout.  The AC apparently doesn't work in the fitness center, so it was pretty hot in there. 

Did 5 sets of Arnold Dumbbell Presses and 5 or 6 sets each of lateral and front raises, and then I even threw in 3 sets of hammer curls which I rarely do with my elbow problems, but there was no pain today.

[tobymax]

Hey, I made it back to the gym!  I felt like a stranger in my gym.  It was a busy Monday, but oddly enough at this gym the bench press stations are usually free on Mondays while the racks and the dumbbell areas are cram-packed.  So I did chest, a fairly light workout.

Monday August 17 - Chest

Incline BB Bench Press:
bar x 25 - 2 sets
135 lb x 10 - 5 sets

Decline BB Bench Press:
135 lb x 10
155 lb x 10
175 lb x 10
185 lb x 5
185 lb x 5

My usual pec fly machine and all the cable stations were occupied, so I went to the TechnoGym machine that is has a hybrid chest press/fly movement...

TechnoGym Chest Press/Fly:
110 lb x 10 - 5 sets

That's all.  15 sets, 50 minutes. 

[sakustoms]

Looks like a good chest workout to me. Glad to hear you're back to your gym.

[tobymax]

It's good to be back, although last night wasn't so good.  I started out feeling super strong, and was going to do a big ass deadlift workout, but shortly into it my right lower back twerked, tweaked, twinged, whatever.  It felt very minor, but I knew from past experience to STOP right then and there.  In the past I would have gone on to finish the set, but I know better now. 

Tuesday August 18 - Misc.

Deadlifts:
135 lb x 10
135 lb x 5
205 lb x 5
225 lb x 5
255 lb x 4 <--Youch
Darn it, I felt so good, I really wanted to keep going, but it was time to stop.

Lying Leg Curls:
90 lb x 5
90 lb x 5
90 lb x 10
90 lb x 10

Then I did some stretching and yoga positions, and tried to work out the kinks.  And that's all.

Today the lower back has a twinge to it, but it feels like a minor thing that will only last another 24 hours or so.  My hams and glutes are sore just from that short workout.

[sakustoms]

Sorry to hear about the back. Have you tried foam rolling? I do this every morning. Works wonders for my back.

[tobymax]

Sorry to hear about the back. Have you tried foam rolling? I do this every morning. Works wonders for my back.

I do foam roll at the gym sometimes, but not on a regular basis.  I need to get a foam roller at home and do it every day.

[sakustoms]

Sorry to hear about the back. Have you tried foam rolling? I do this every morning. Works wonders for my back.

I do foam roll at the gym sometimes, but not on a regular basis.  I need to get a foam roller at home and do it every day.

I have this one. I got it from Walmart for pretty cheap.

[tobymax]

Lower back is still off kilter, but not bad this time since I stopped those deadlifts at the very first twinge.  I think it will be back to normal by tomorrow.

Last evening I did shoulders, pretty light, and instead of my usual 5 sets of 3 different exercises, I did 3 sets of 5 exercises.  No reason.

Wednesday August 19 - Shoulders

Seated OHP:
bar x 20 - 2 sets
95 x 10 - 3 sets

Reverse DB Flys on 45 degree bench:
17.5's x 10 - 3 sets

DB Lateral Raises:
17.5'x 10 - 3 sets

DB Shrugs:
70's x 12 - 3 sets

Front Raises with BB Plate:
35 lb x 12 - 3 sets

That was a cardio workout, 15 sets in 35 minutes.  Then I did some foam rolling on my back.

[piperdown]

^^ whew! That is a cardio workout.

[tobymax]

First time to do legs since July 29.  Kinda light...

Thursday August 20 - Legs

Leg Press:
180 x 15 - 2 sets
270 x 10
360 x 10
450 x 8
450 x 6
450 x 5

Calf Press on the Leg Press:
270 x 12
360 x 12
450 x 8
450 x 7
360 x 10

Leg Extensions:
110 x 10 - 3 sets

Seated Calf Raises:
115 x 12 - 3 sets

[tobymax]

Decent chest workout today.  Should have done Deadlifts/Back, but didn't feel like it.

Saturday August 22 - Chest

BB Bench Press:
bar x 30 - 2 sets
135 x 10
185 x 5
195 x 5
205 x 4
225 x 2
230 x 1
235 x 1
185 x 5
135 x 18

BB Pullovers, lying flat:
70 x 15 - 2 sets
80 x 10 - 3 sets

FreeMotion Machine Flys:
100 x 12
110 x 12
120 x 12
130 x 10
140 x 8

Out of town for a funeral for the next 3 days.  No workouts until Wednesday.

[tobymax]

After a pretty dismal summer for my weight training, I really felt the need to do something big.  So I hit a new deadlift PR of 345.  I hit 340 at the beginning of June, with a few fails at 345 in the following weeks.  This time I did it, and it was easier than I expected.  It even felt easier than that 340 in June.

Wednesday August 26 - Deadlifts

Deadlifts:
135 x 10
205 x 5
255 x 5
305 x 4
325 x 2
345 x 1 <--PR
Stopped there due to a slight twinge in my lower back, and I didn't want to push it.

Straight Arm Cable Push Downs:
70 x 15 - 2 sets
70 x 12 - 3 sets

That's all I'm doing for back for the time being.  No rows, pull downs or pull ups until my elbow tendinitis heals.  It's slowly getting better.

Lying Leg Curls:
70 x 15
70 x 12
70 x 12
90 x 8
90 x 6