Author Topic: tobymax's training log  (Read 59183 times)

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #660 on: October 30, 2015, 10:09:52 AM »
Shoulder quickie last night...

Thursday Oct. 29 - Shoulders

Military Press:
bar x 15
65 lb x 12
95 lb x 10
95 lb x 10
95 lb x 10
65 lb x 12
bar x 15
I felt kinda weak but wanted to get some reps in.  I barely barely made that last 95 lb rep.

Dumbbell Reverse Incline Flyes:
15's x 12 -- 5 sets

Dumbbell Lateral Raises:
20's x 10 -- 5 sets

That's all.
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 XavierNusum

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #661 on: October 30, 2015, 11:38:08 AM »
Solid delt work Toby!!!
",,,in the long run, motivation is just a notch above useless. take the emotion out of it and be disciplined."
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Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #662 on: November 02, 2015, 09:38:40 AM »
Okay, first of all...  Hell Yeah, the Royals won the World Series!  I can't even explain how much that means to the KC area.  KC is a small market for professional sports, and it seems like everyone, every business, every neighborhood, young and old, were focused on this for the past month.  We were out at KC's prime shopping/dining/touristy district yesterday, and at least 75% of people out on the streets were in a Royals shirt and/or cap.  Every business's window was decorated for the Royals, the streets decorated with banners and flags, and the fountains were died blue.  Tomorrow is the big victory parade!

Back to business: 

Friday was deadlift day.  I wanted to do higher rep sets, so nothing close to a PR attempts.

Friday Oct. 30 - Deadlifts

135 lb x 10
205 lb x 10
255 lb x 8
275 lb x 6
295 lb x 4
275 lb x 4
255 lb x 6
205 lb x 8

That's all.



Yesterday was a high volume chest workout.  I felt weak on the incline and decline, but I had plenty of time on my hands so I made it a long workout:

Sunday Nov. 1 - Chest

BB Incline Bench Press:
bar x 25 -- 2 sets
135 lb x 5
135 lb x 10
135 lb x 10
135 lb x 10
185 lb x 4 -- fail on 5 (what?)
185 lb x 4
185 lb x 4
135 lb x 15

BB Pullovers, Lying Flat:
70 lb x 15
80 lb x 10
80 lb x 10
80 lb x 10
75 lb x 15

BB Decline Bench Press:
135 lb x 10
135 lb x 10
135 lb x 10
135 lb x 10
135 lb x 15

FreeMotion Machine Flyes:
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10

   
« Last Edit: November 02, 2015, 09:43:04 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 #663 on: November 02, 2015, 10:37:21 AM »
 ^^^^ Hell yeah to all the above!!!! But especially the Royals!!!!!!
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 #664 on: November 03, 2015, 09:29:27 AM »
I tell ya what, that high-rep deadlift session on Friday left with with some big ol' DOMS in the posterior from my hams up to my traps, and everything between.  It felt good and lingered into Monday night.  I still had some sore hammies when it was time for legs last night.  Did a quick light leg press session:

Monday Nov. 2 - Legs

Leg Press:
270 lb x 10
360 lb x 10 -- 5 sets

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

That's all.  10 sets, lots of reps, then lots 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

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #665 on: November 03, 2015, 03:21:40 PM »
Great job in here Toby.

Baseball as a whole? Meh!!! :jester:
Eric


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

Offline BLK00TJ

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #666 on: November 03, 2015, 06:22:17 PM »
Nice toby.

BTW... that should have been back to back champs.  ;)

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #667 on: November 05, 2015, 11:47:14 AM »
Thanks for the support guys.

Got in a high rep shoulder workout last night...

Seated BB OHP:
bar x 15 -- 2 sets
95 lb x 12
95 lb x 12
95 lb x 12
95 lb x 12
95 lb x 12

Woohoo, I finally met that goal of 12 reps for 5 sets.  Next step: Go up to 100 lb and drop back to 10 reps x 5 sets, then work my way up to 100 lb x 12 x 5.

Dumbbell Reverse Incline Flyes:
17.5's x 12
17.5's x 12
17.5's x 12
17.5's x 12
17.5's x 12

Dumbbell Arnold Presses:
25's x 15
30's x 12
35's x 10
35's x 8
35's x 6

Only 15 sets, but a lot of reps.  Felt like a great shoulder workout, and now sitting here at my desk at 10:45am the next day, the soreness is just starting to make itself known.


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 #668 on: November 06, 2015, 09:43:55 AM »
Thursday Nov. 5 - meh

Hardly worth recording in my journal, but I cautiously returned to the Hammer Strength High Row to test my elbow in a pulling motion for the first time since June.  My inner right elbow still feels like there's a bruise on the inner bony part, but at least this exercise didn't hurt.

Hammer Strength Iso-Lateral High Row:
90 lb x 15
90 lb x 15
180 lb x 10
180 lb x 10
180 lb x 10
90 lb x 15
90 lb x 15

After that I did some abs, then went to the yoga studio and did some 1 minute planks and some hip & shoulder yoga stretches.

That's all.

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 #669 on: November 06, 2015, 09:54:10 AM »
My inner right elbow still feels like there's a bruise on the inner bony part, but at least this exercise didn't hurt.


Have you heard of the thera band flex bar? I have one and it helps with that area.
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Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #670 on: November 06, 2015, 12:33:24 PM »
My inner right elbow still feels like there's a bruise on the inner bony part, but at least this exercise didn't hurt.


Have you heard of the thera band flex bar? I have one and it helps with that area.

No I haven't.  Going to Google it now.  Thanks!
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 #671 on: November 06, 2015, 01:26:10 PM »
My inner right elbow still feels like there's a bruise on the inner bony part, but at least this exercise didn't hurt.


Have you heard of the thera band flex bar? I have one and it helps with that area.

No I haven't.  Going to Google it now.  Thanks!

I would watch the youtube video on it, you have to be pretty consistent with using it, but it really works the pain out of the inner elbow.
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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #672 on: November 06, 2015, 01:40:29 PM »
Sucks about the elbow. Hopefully it's on it's way to healing up some.
Good that you got in and did something though.
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 #673 on: November 09, 2015, 10:25:49 AM »
It was a screwy weekend so I didn't get in Sunday as planned for deadlifts.  I'll try to hit the deads tonight if I can get a spot to do them, but sometimes it's impossible on Monday when the gym is so crowded.

Anyway, so here's last Friday's bench press fun day:

Friday Nov. 6 - Chest

Bench Press:
bar x 25 -- 2 sets
135 lb x 10
155 lb x 10
175 lb x 10
185 lb x 10
205 lb x 5
215 lb x 4
220 lb x 3
225 lb x 2
135 lb x 15

That's all.
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 #674 on: November 10, 2015, 09:23:02 AM »
Decent session last night in the gym.  Not big on volume or weight, but it felt good.

Monday Nov. 9 - deadlifts & misc.

Deadlifts:
135 lb x 10
185 lb x 10
205 lb x 5
255 lb x 5
275 lb x 5
295 lb x 4

Cable Straight Arm Push Downs:
70 x 12 -- 5 sets

Lying Leg Curls:
70 x 12 -- 5 sets

Less rest than usual on the deads, about 2 minutes between sets, so this was a quick 50 minute workout.
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15