Author Topic: tobymax's training log  (Read 59273 times)

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #615 on: September 08, 2015, 05:52:21 PM »
Solid set of OHP. Why 11 though? Seems like such an odd number of reps.......

I wasn't going heavy this time, so sticking with 95 lbs, I wanted to go with the highest rep count that I knew I could do 5 sets of.  Right now 11 is that number.  I've done that a couple of times now, so next time I'll go for 12 reps x 5 sets.  I could go up to 15 for the first set, but that wears out my shoulders to the point that each set would go downhill rapidly after that.

For standing OHP, 10 reps is my current max for 5 sets @95 lbs. 
« Last Edit: September 08, 2015, 05:57:01 PM 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

Online Bando

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #616 on: September 08, 2015, 06:14:56 PM »

Bando Curls:
(assisted lightweight concentration curls - a tendinitis rehab exercise)
15's x 15 - 3 sets each arm

How are these working? Don't forget the Bando stretches.

Oh yes, I did the Bando stretches after each set.  I'm a stickler for rules.  This is the first time I've done the curls in a few months.  I'm getting fed up with my right elbow, and throwing everything in the book at it now to get it better.  My left elbow is pain free after several weeks of no rowing/pulling/curling exercises, but the right is more stubborn.

I'm having the same feels, I need to be more diligent with my Bando Curls and G/C/MSM
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Online piperdown

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #617 on: September 08, 2015, 08:35:16 PM »
Solid set of OHP. Why 11 though? Seems like such an odd number of reps.......

I wasn't going heavy this time, so sticking with 95 lbs, I wanted to go with the highest rep count that I knew I could do 5 sets of.  Right now 11 is that number.  I've done that a couple of times now, so next time I'll go for 12 reps x 5 sets.  I could go up to 15 for the first set, but that wears out my shoulders to the point that each set would go downhill rapidly after that.

For standing OHP, 10 reps is my current max for 5 sets @95 lbs.

Okay, now it makes sense.
You keep it up and you'll be banging out 5 sets of 11 reps @115 before you know it.
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 #618 on: September 10, 2015, 05:32:59 PM »
I've had some bad days at the gym, but yesterday was one of the worst.  I've been on a mini-cut to prep for a Bahamas trip in a couple weeks, and I'm doing it all wrong -- about 1600 calories a day, little to no carbs.  It works for a quick cut, but messes with my head and my strength.

Wednesday Sept. 9 - Misc.

Decline Bench Press:
bar x 20 - 2 sets
135 lb x 10
155 lb x 10
175 lb x 8
185 lb x 8
185 lb x 8

Incline Bench Press:
135 lb x 10
here's where things went south...
155 lb x 8
175 lb x 5
185 lb - FAIL!?!?
155 lb x 7
135 lb x 10

Thank goodness there was a gym staff member watching the bench press stations who was right there to help me out with that fail.  Okay, so moving on to something completely different:

Lying Leg Curls:
70 lb x 10 - 5 sets. 

Then after only 40 minutes I hung my head and called it a 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 #619 on: September 10, 2015, 05:42:04 PM »
Everybody has days like that.
I couldn't do it on 1600 a day, tried it and....nope not working. Bumped up to 1900, better.

At least it's not that long a cut, so just expect a sharp drop off in energy and do what you can (safely).
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 #620 on: September 11, 2015, 11:24:34 AM »
Last night I had a few strong vodka drinks with dinner, and had bread for the first time in a week, so calories were up.  I'll eat some fruit today, so maybe I'll have a bit more strength for tonight's workout.

Meanwhile, yesterday's workout was light with high reps.

Thursday Sept. 10 - Misc. stuff

Started with 10 minutes of stretching & foam rolling.

FreeMotion Machine Flys:
80 lb x 15 - 5 sets

Seated Calf Raises:
90 lb x 15 - 5 sets

Dumbbell Shrugs:
60's x 15 - 5 sets

Finished with 10 more minutes of stretching and foam rolling.







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 #621 on: September 14, 2015, 12:45:04 PM »
These past two weeks I've felt kind of aimless every time I walk into the gym. Things will turn around, but for the moment I'm having a little crisis of faith.  I still have the will to go to the gym, but just don't quite know what to do when I get there.   A couple things are screwing with my head:  First, my ongoing elbow problems.  Second, this shitty mini-cut I'm trying to do.  I know I should do a more well-reasoned and well-planned cut if I'm gonna do one, but my squishy belly really made me want to do something before my Bahamas trip next week.  So for three weeks, a shitty mini-cut it is. 

So yesterday I went in and did a super duper lightweight whole-body workout, thusly:

Sunday Sept. 12 - Whole Body

Deadlifts:
135 lb x 10 - 5 sets

Bench Press:
95 lb x 10 - 4 sets
95 lb x 25

Leg Press:
(used the one where I sit upright and push straight forward)
90 lb x 10 - 4 sets
90 lb x 20

Calf Press:
(on the same machine as above)
90 lb x 10 - 4 sets
90 lb x 20

Front Delt Raises with BB Plate:
35 lb x 10 - 3 sets
25 lb x 10 - 2 sets

Bando Curls (AND Bando Stretches!):
15's x 15 - 3 sets each arm

So it was a long, fast-paced workout at 28 sets in 60 minutes.  Just super light.
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 #622 on: September 16, 2015, 09:42:50 AM »
Last night was a big turn-around in the gym from the past couple of weeks.  I ate an apple, a packet of almonds and had a cup of coffee about an hour before, which may have made a difference.

Big bench press session.  I didn't plan to make it an all-bench-press workout, but it felt so good that I just kept going.  No records were broken but it felt good to go semi-heavy again.

Wednesday Sept. 15 - Bench Press Fun Day

bar x 25
95 x 15
115 x 12
135 x 10
155 x 10
175 x 8
185 x 8
195 x 5
205 x 4
210 x 3
215 x 2
220 x 2
225 x 2  (barely made the 2nd one)
230 - FAIL
135 X 15

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 sakustoms

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #623 on: September 16, 2015, 09:56:15 AM »
Good to see the turn around with last nights workout Toby. I surely couldn't do it if I was cutting calories so deeply. I honestly have no idea where my macros stand right now but I know for a fact I am way over where I should be calorie wise.

I get the whole "not feeling it" attitude lately. I skipped all of last week ( which was good as it helped my injuries a little ) and have only done chest/tris so far this week. I feel I'm having to almost talk my self into going to the gym lately. Once I get there I'm good though.

Enjoy the upcoming vacation.  8)
Eric


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

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #624 on: September 16, 2015, 10:12:07 AM »
Thanks Eric.  As crappily as I'm doing this cut, it's slowly working.  3 weeks ago I was at 169 to 170 first thing in the morning.  Today it was 163.9.  I think ALL of my extra fat is around my waist, so even with a 5-6 lb weight loss it looks a little more flat when I look down at my belly in the morning.  No one else can probably tell a difference, but I can -- even if it's only in my imagination!
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 sakustoms

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #625 on: September 16, 2015, 12:01:08 PM »
Thanks Eric.  As crappily as I'm doing this cut, it's slowly working.  3 weeks ago I was at 169 to 170 first thing in the morning.  Today it was 163.9.  I think ALL of my extra fat is around my waist, so even with a 5-6 lb weight loss it looks a little more flat when I look down at my belly in the morning.  No one else can probably tell a difference, but I can -- even if it's only in my imagination!

I know the feeling. I definitely hold the majority of my fat right around the middle. It's hard for me to lose this. I'm sitting right around 158 right now and I feel like if I really dieted down I would have to get into the 140s to see anything consisting of abs. I can't justify doing that at this point.
Eric


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

Offline ThighoftheTiger

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #626 on: September 16, 2015, 02:32:58 PM »
Thanks Eric.  As crappily as I'm doing this cut, it's slowly working.  3 weeks ago I was at 169 to 170 first thing in the morning.  Today it was 163.9.  I think ALL of my extra fat is around my waist, so even with a 5-6 lb weight loss it looks a little more flat when I look down at my belly in the morning.  No one else can probably tell a difference, but I can -- even if it's only in my imagination!

I can mostly identify with your dissatisfaction with the abs.  Personally, I have hints of abs. :rofl:

But ultimately, I think it's important to be clear about what your overarching goal is.  For me, I'm wanting to be as strong as I can possibly be.  I know I will never bench 500 or squat or deadlift 600.  But I can get more than I've got up to now if I keep with the programing and such.  If I have abs, that's a plus, but not a show stopper.
I know other's have a goal of looking like a greek god and be able to win or just plain compete on a physique comp.  Those two types of goals don't usually coinside.  To get stronger, I have to eat like I was 18 (a little hyperbole) so I can recover adequately.  If I was wanting the beach body, then I'd be doing a different routine and eating a LOT cleaner, and probably at a deficit.  But then I wouldn't have the strength I want.  It would be incredible to look like induced_drag or bodyhard.  (Two guys who look amazing on here).  But genetics DO play a factor. 

Okay, blah blah blah, sorry for going long.

So...I'm assuming you have a very specific goal state that you're targeting, something that you can keep coming back to when you have some dissatisfaction with some other part of the package?  What is THE most important thing for you?  Strength, abs, BF%, what?

All in total respect, by the way!!  :rockon:
My journal: http://www.iron-sanctuary.com/forums/index.php?topic=1420.0

2015 PB's
420 lbs - Deadlift
335 lbs - Squat
262 lbs - Bench

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #627 on: September 16, 2015, 02:51:18 PM »
Thanks for the input Tott. 

For this mini-cut I'm doing, the goal is not to get visible abs.  It's just to not have a little ring of blubber around the top of my swim trunks next week.  I posted a little bit in the General On Topic section about my relationship with abs, and although it would be sweet, that's not something I'm focused on at this time.  I haven't even done ab work in over 2 years.

But to your point, I wrote a few posts above about feeling aimless at the current time.  I don't have clarity about my overarching goal.  In past years I would have said my goal was to have the ultimate aesthetic, lean, muscular beach body.  But in the past couple of years my mind has drifted between that and getting stronger.  After 15+ years of "working out" off and on, I just joined a gym to do some real weight training in January 2013.  Since that point I've been having fun getting stronger, and the greek god-in-the-making has taken a back seat.  For some reason, suddenly now I'm having a little personal crisis about what the hell my goal is every time I step in the gym.  I'll wade my way through it and come out with a goal.
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 ThighoftheTiger

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #628 on: September 16, 2015, 03:41:29 PM »
I hear you!  I had times of wanting both, but my greek god never visited!   :rofl:

Came down to which do I hate more, not looking musclebeach, or being weak?  OMFG I HATE being weak!  So there it was!
My journal: http://www.iron-sanctuary.com/forums/index.php?topic=1420.0

2015 PB's
420 lbs - Deadlift
335 lbs - Squat
262 lbs - Bench

Offline jtroster

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #629 on: September 17, 2015, 09:00:06 AM »
I found that when I concentrated on strength workouts that the muffin-top vanished faster.
Joel