Author Topic: tobymax's training log  (Read 52851 times)

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #705 on: December 21, 2015, 09:17:14 AM »
Thanks for the encouragement and support, guys.

I had not stepped on a scale since before Halloween when I had dropped to 164.  My clothes were feeling a little more snug, and I could see in the mirror that I was losing definition, especially in the chest where I put on bodyfat.  So...  this morning, after a pee and a poo:  172.2!  I do believe that's my heaviest ever.  I feel good about the extra size while I'm dressed, but since we are going on a Mexico beach vacation at the end of February it's time to cut.  My spouse and I both are going to start on January 1, including no alcohol from Jan. 1 until we leave on Feb. 26.

Oh, also... I have not been doing arm workouts for over three years now.  My biceps don't peak up like they used to when I did weekly arm days, but I thought my arms were looking pretty decent lately so I measured this morning... 15.25".  Most I've ever measured dead cold. 


Got in a couple of workouts over the weekend: A pretty good shoulder session, and a wimpy light leg session.

Saturday Dec. 19 - Shoulders

Military OHP:
bar x 15 <--2sets
95 lb x 5
105 lb x 5
110 lb x 5
115 lb x 5
120 lb x 5
125 lb x 3
130 lb x 2
135 lb x 1
95 lb x 10

Face Pulls:
70 x 15
80 x 12
90 x 10
90 x 10
90 x 10

Dumbbell Lateral Raises:
Drop Sets:  20x10 --> 15x5 -->10x10  -- 3 times doing that.

Dang, even with light weights those drop sets scorch the hell out of my delts.  Couldn't even eek out ten reps with the 15's.


Sunday Dec. 20 - Legs

Leg Press:
180 lb x 15
180 lb x 15
270 lb x 10
360 lb x 10
360 lb x 10
360 lb x 10

Lying Leg Curls:
70 lb x 10
70 lb x 10
70 lb x 10
90 lb x 5
90 lb x 5
Right hamstring has felt strained for a couple months now, making those harder than they should be.  But it always feels better after doing them.

Leg Extensions:
66 lb x 10
77 lb x 10
77 lb x 10
88 lb x 10
88 lb x 10


« Last Edit: December 21, 2015, 09:45:15 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

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #706 on: December 22, 2015, 09:47:38 AM »
Sometimes I like to stay on the bench press for a long time and just keep going.  Like last night.

Monday Dec. 21 - Chest

Bench Press:
bar x 20 <--2 sets
135 lb x 5
155 lb x 5
175 lb x 5
185 lb x 5
195 lb x 5
205 lb x 5
210 lb x 5
215 lb x 4
220 lb x 3
225 lb x 2
230 lb x 1
135 lb x 18
Woohoo, that was fun.

FreeMotion Machine Flyes:
120 x 10
130 x 10
130 x 10
140 x 5
140 x 5
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 #707 on: December 22, 2015, 12:31:15 PM »
Lawd, that's a lot of sets!
Great work Toby!
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 #708 on: December 23, 2015, 09:09:09 AM »
Did not feel energetic or enthused going into the gym last night, but I did a little something...

Tuesday Dec. 22 - Back/Deads

Deadlifts:
135 lb x 10
205 lb x 5
255 lb x 5
275 lb x 4
285 lb x 3
295 lb x 1
305 lb x 1
315 lb x 1

Lat Pulldowns:
(very light so as not to irritate my elbow)
75 lb x 15
87.5 lb x 12
100 lb x 10
100 lb x 10
100 lb x 10

Stretching, foam rolling, then the steam room.


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 #709 on: December 24, 2015, 03:58:28 PM »
Christmas Eve shoulder workout today.  Hit a rep PR of sorts... seated OHP, did 5 sets of 12 reps with 95 lb.   Last time I tried that I couldn't make it to 12 on the last 2 sets.  Now that I hit that goal, I'll go up to 100 lb and drop back to 10 reps, until I work my way back up to 12.

Thursday Dec. 24 - Shoulders

Seated 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

Dumbbell Lateral Raises:
25's x 5
30's x 5
30's x 5
30's x 5
30's x 5

Face Pulls:
100 x 10
110 x 8
120 x 6
130 x 5
130 x 5

I like incline reverse flys better than face pulls, but people were camped out on all three of the incline benches.  Waited around and stretched for about 10 expecting one to open up before I finally gave up.

Merry Christmas IS!
« Last Edit: December 24, 2015, 04:00:01 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

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #710 on: December 28, 2015, 09:34:49 AM »
Sunday Dec. 27 - Legs

Leg Press:
180 lb x 15
270 lb x 10
360 lb x 10
450 lb x 8
540 lb x 6
630 lb x 5

Seated Calf Raises:
90 lb x 15
125 lb x 10
135 lb x 10
140 lb x 10
150 lb x 8

Lower Back Extensions (for the hams):
BW x 10
+25 x 5
+25 x 5
+25 x 5
+25 x 5

Leg Extensions:
(kilos converted to lbs)
88 x 10
99 x 8
110 x 6
121 x 6
121 x 6
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 #711 on: December 30, 2015, 09:21:04 AM »
Tuesday Dec. 29 - Chest

Incline BB Bench Press:
bar x 25
95 lb x 15
115 lb x 12
135 lb x 10
155 lb x 8
175 lb x 6
An inauspicious start to this workout.  Felt weak.

Decline BB Bench Press:
135 lb x 10
155 lb x 10
175 lb x 10
185 lb x 10
205 lb x 5
That felt better.

FreeMotion Machine Flyes:
100 x 10
110 x 10
120 x 10
130 x 5
140 x 5

BB Pullovers, lying flat, close grip:
80 lb x 10
80 lb x 10
80 lb x 10
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 #712 on: December 30, 2015, 11:51:37 AM »
Tuesday Dec. 29 - Chest

Incline BB Bench Press:
bar x 25
95 lb x 15
115 lb x 12
135 lb x 10
155 lb x 8
175 lb x 6
An inauspicious start to this workout.  Felt weak.


Stronger than the guys who didn't workout yesterday.
Revolution Powerlifting Syndicate

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DIEL?

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #713 on: December 31, 2015, 09:07:57 AM »
Stronger than the guys who didn't workout yesterday.

There are days it helps to remember this.

Deadlifts were next in my rotation, but the gym was packed last night so I didn't do them.  Instead I did a quick lat-focused back workout, after which I had to go home and ice my right elbow off-and-on all evening.

Wednesday Dec. 30 - Back

Hammer Strength Iso-Lateral High Row:
(plate-loaded weight)
90 lb x 20
90 lb x 20
140 lb x 15
180 lb x 10
200 lb x 8
220 lb x 6
240 lb x 5
(10 min. rest due to a phone call.  No, I did not sit at the machine during the call.)
240 lb x 10

Seated Rows:
100 lb x 10
(dial it down a notch due to the elbow whining at me)
90 x 10
90 x 10
90 x 10
90 x 10

Cable Straight Arm Push Downs:
70 x 15
80 x 10
80 x 10
90 x 6
90 x 6



 
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 #714 on: January 04, 2016, 09:31:32 AM »
On Thursday, New Years Eve, I went to the gym around 1:00pm.  It was the most crowded I've ever seen it.  It was crazy.  I guess folks were getting their pump on for their NYE parties.  I couldn't get on anything, so I ended up doing Bando Curls (very strictly with the stretches and everything) and forearm stuff, and then left.

Didn't make it back until Sunday and got caught up on my deadlifts that I missed last week.

Sunday Jan. 3 - Deadlifts

Deadlifts:
135 lb x 5
205 lb x 5
255 lb x 5
305 lb x 1
325 lb x 1
325 lb x 1
255 lb x 5
205 lb x 5

I went in planning to get back up to my PR of 345, but the 325's were pretty shaky and I could tell it wasn't gonna happen.

Cut starts today, for real.  Beach vacation starts Feb. 26.
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 #715 on: January 04, 2016, 05:38:54 PM »
Good luck with the cut.

Dunno about dropping alcohol entirely.  Maybe a week or two out from your departure do a ramp back up so you're not getting stupid in Mexico.  Training takes many forms.

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #716 on: January 04, 2016, 05:49:45 PM »
Good luck with the cut.

Dunno about dropping alcohol entirely.  Maybe a week or two out from your departure do a ramp back up so you're not getting stupid in Mexico.  Training takes many forms.
There you go, thinking ahead.  Always some good advice here at IS. 
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 #717 on: January 06, 2016, 08:15:06 PM »
Last night was a 30 minute quickie.  Tonight will be push ups in a hotel room.

Tuesday Dec. 5 - Shoulders

Military OHP:
bar x 15
65 lb x 10
95 lb x 10
100 lb x 8
105 lb x 6
110 lb x 5
115 lb x 5

Dumbbell Reverse Incline Flyes
20's x 10
22.5's x 10
25's x 5
25's x 5
25's x 5

That's all I had time for.
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 #718 on: January 08, 2016, 10:18:48 AM »
Hotel workouts this week.

Wednesday evening, just did 150 push ups in my room.  6 sets of 25.

Thursday evening, I used the hotel fitness center.  It actually has a decent multi-station machine.  100 reps of chest press, 50 reps of leg extensions, 50 reps of seated row, 36 reps of underhand lat pull downs. 

Oddly enough, the leg extensions on that hotel machine felt much better than that ones at my gym.  It felt like a really decent leg exercise, and I was able to go heavy enough that I could only eek out 6 to 8 reps per set.  At my gym the machines have weird ergonomics and an awkward movement that doesn't feel right to me.
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 #719 on: January 08, 2016, 10:28:42 AM »
Hotel workouts this week.

Wednesday evening, just did 150 push ups in my room.  6 sets of 25.

Thursday evening, I used the hotel fitness center.  It actually has a decent multi-station machine.  100 reps of chest press, 50 reps of leg extensions, 50 reps of seated row, 36 reps of underhand lat pull downs. 

Oddly enough, the leg extensions on that hotel machine felt much better than that ones at my gym.  It felt like a really decent leg exercise, and I was able to go heavy enough that I could only eek out 6 to 8 reps per set.  At my gym the machines have weird ergonomics and an awkward movement that doesn't feel right to me.

Props on getting it done in a hotel. It ain't always easy, that's for sure, when traveling.
Increased cardio for your vacation?
Eric

Pork belly body......

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