Author Topic: tobymax's training log  (Read 59264 times)

Offline tobymax

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #225 on: July 21, 2014, 10:06:44 PM »
I hope you didn't learn that "don't punch your throat" tip the hard way.  :o
Ha ha, no, not quite.  Almost though.  After the first rep it becomes obvious how you have to handle the plat so as not to do that.

Monday 7/21 - Workout A

Continuing the very slow and controlled return to squats, ATG, paused...

Squats:
warm up - BW x 20, bar x 10, bar x 10.
95 lb x 10
135 lb x 5
135 lb x 5
155 lb x 5
155 lb x 5

Standing OHP:
warm up - bar x 15, bar x 15
95 lb x 5
100 lb x 5
105 lb x 5
110 lb x 5
115 lb x 5
125 lb x 1

Lying Leg Curls:
80 x 10
85 x 10
90 x 10
95 x 8
100 x 5

Reverse Flys on FreeMotion Machine:
60 x 10
70 x 10
80 x 10
90 x 5
90 x 5

55 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

Offline tobymax

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #226 on: July 22, 2014, 10:20:42 PM »
Tuesday 7/22 - Workout B

Deadlifts:
135 lb x 12
135 lb x 10
205 lb x 5
225 lb x 5
255 lb x 5
275 lb x 2
275 lb x 2

Flat BB Bench Press:
warm up, bar x 25
135 lb x 5
155 lb x 5
175 lb x 5
185 lb x 5
205 lb x 5
215 lb x 4
220 lb x 3
225 lb x 3 - PR

Pull Ups:
5 sets, 6 reps each.
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 BLK00TJ

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #227 on: July 22, 2014, 11:06:26 PM »
Nice PR!

Online sakustoms

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #228 on: July 23, 2014, 07:13:30 AM »
Congrats on the PR and nice dead work.  8)
Eric


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

Offline tobymax

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #229 on: July 24, 2014, 03:45:07 PM »
Thanks guys.

Today my knees sounded like a bowl of Rice Krispies... snap, crackle, pop.  Plus a bit of pain.  They feel like they do when I run out of Glucosamine/Chondroitin and don't take it for a few days, except that I have been taking it.  I'll try increasing the dosage.

Thursday 7/24 - Workout A with shoulder emphasis

Baby Squats:
Since my knees were goofy, I just did some super light sets in between my OHP sets, just to go through the motions.  Nothing to see here, move on...
105 lb x 5
110 lb x 5
115 lb x 5
120 lb x 5
125 lb x 5

Standing BB OHP:
warm up, bar only x 20, and x 15
95 lb x 5
100 lb x 5
105 lb x 5
110 lb x 5
115 lb x 5
120 lb x 4
125 lb x 3
95 lb x 8

Supersets: DB Front Raise / DB Reverse Flyes
20's x 10 (both exercises)
20's x 8 (both)
20's x 8 (both)
Even with only 20 lbs, that was not easy after all those OHP's.

Seated Rows:
80 x 12
90 x 12
100 x 10

50 minutes.

It was nice to sneak in a lunch hour workout today while I was out traveling around the city for work.






 
« Last Edit: July 24, 2014, 03:47:18 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 sakustoms

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #230 on: July 24, 2014, 06:19:55 PM »
That's some good shoulder work. do you ever do side DB raises?
Eric


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

Offline tobymax

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #231 on: July 24, 2014, 06:53:57 PM »
Yes, I do like lateral dumbbell raises, and I especially like doing drop sets with them to totally fry my shoulders.  But since I've started doing OHP on a regular basis, I don't do them very often.  At least not on the same day as OHP's.
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 first attempt at journaling ... 2014
« Reply #232 on: July 24, 2014, 09:00:43 PM »
Yes, I do like lateral dumbbell raises, and I especially like doing drop sets with them to totally fry my shoulders.  But since I've started doing OHP on a regular basis, I don't do them very often.  At least not on the same day as OHP's.

yeah I do them all on the same day and by the time I'm done doing lateral raises my shoulders are definitely burning. I don't usually do front raises but this week I decided to do front plate raises and so far my shoulders don't hurt from doing them like they normally do.
Eric


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

Offline tobymax

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #233 on: July 28, 2014, 11:52:58 AM »
Got in one good one over the weekend.  Not a heavy training day, but a good workout.  It was supposed to be deadlift day, but when I got to the gym my usual deadlift spots were occupied, so I changed plans, and got in a few exercises I haven't done for a while.

Saturday 7/26 - Misc.
A super fast paced workout, felt like cardio!

Warm up for chest:  2 sets of 30 pushups

Flat Bench Press:
135 lb x 15
155 lb x 10
175 lb x 8
185 lb x 7
185 lb x 5

Hammer Strength Iso Lateral High Row:
(plate weight)
140 lb x 20
160 lb x 15
180 lb x 10
190 lb x 10
210 lb x 8

Decline Bench Press:
135 lb x 10 ... 5 sets

Hammer Strength Iso Lateral Low Row:
(plate weight)
70 lb x 20
90 lb x 12
90 lb x 15
110 lb x 12
130 lb x 10

Incline Bench Press:
115 lb x 15
135 lb x 10
136 lb x 6
135 lb x 6
135 lb x 6

27 sets in 65 minutes.  I don't usually sweat much in the gym, but I sure did this 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

Offline tobymax

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #234 on: July 29, 2014, 07:06:50 PM »
The slooow recovery of squats continues...

Tuesday, 7/28 - Workout A

Squats:
warm up, bar x 10, 2 sets
95 lb x 5
105 lb x 5
115 lb x5
135 lb x 5
155 lb x 5
175 lb x 5

Standing BB OHP :
warm up, bar x 15, 2 sets
95 lb x 5
105 lb x 5
115 lb x 5
120 lb x 5
115 lb x 5
95 lb x 10

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

DB Shrugs:
60's x 15, 5 sets.
« Last Edit: July 29, 2014, 07:09:22 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 first attempt at journaling ... 2014
« Reply #235 on: August 01, 2014, 11:58:47 AM »
Dang, I hate these weeks when I don't get to lift.  Traveling, working late, and now we're going out of town this weekend to visit family.  Haven't lifted since Tuesday, and won't hit the gym again until Monday.   :(
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 first attempt at journaling ... 2014
« Reply #236 on: August 05, 2014, 12:30:25 PM »
Back at it.  Last night's workout was a quickie.  Stamina felt low...

Monday 8/5 - Workout B

Deadlifts:
135 lb x 10
135 lb x 10
205 lb x 5
225 lb x 5
245 lb x 5
255 lb x 1
275 lb x 1
285 lb x 1
285 lb x 1

Bench Press:
bar x 30
135 lb x 5
155 lb x 5
175 lb x 5
185 lb x 5
195 lb x 5
205 lb x 5

Seated Calf Press:
115 lb x 12 ... 5 sets
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 first attempt at journaling ... 2014
« Reply #237 on: August 05, 2014, 02:39:16 PM »
Glad to see you're back at it Toby. I know the feeling of missing workouts.  :(
Eric


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

Offline doughnutgut

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #238 on: August 05, 2014, 04:48:38 PM »
Slow recovery or not. That is a solid squat session right there mate. Nice work on the dreads as well.

Offline tobymax

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #239 on: August 05, 2014, 10:27:43 PM »
Thanks guys, I appreciate the support.

Today I felt the need ... the need for a shoulder workout.  This tank top season I have been particularly hard on myself for lack of delts.  I'm thinking of switching from A & B full body workouts to A, B, & C, where workout C is all delts.  There are quite a few guys with good, lean builds in my gym this summer, and the thing I notice most about them is good shoulders.  I want that.

Tuesday, 8/5 - Shoulders

Standing BB Overhead Press:
warm up, bar x 15, 2 sets
95 lb x 5
95 lb x 6
95 lb x 7
95 lb x 8
95 lb x 9
See what I did there? :)  Instead of increasing the weight with each set, I increased the reps.  That helped me speed things up, because I was short on time. 

Dumbbell Shrugs:
55's x 15
65's x 10
70's x 10
75's x 10
75's x 10

Face Pulls
(assuming 10 lbs per plate on the cable machine)
70 lb x 20
80 lb x 15
90 lb x 12
100 lb x 10
110 lb x 10

Dumbbell Front Raises:
went light on these, again because I was going fast...
20's x 6
20's x 8
20's x 6
20's x 6
15's x 8

Dumbbell Lateral Raises:
again, light and fast...
20's x 6
20's x 6
20's x 6
15's x 6
15's x 6

Whew!  25 sets in 50 minutes.  Weightlifting cardio.

 
« Last Edit: August 05, 2014, 10:31:06 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