tobymax's training log

[tobymax]

I hope you didn't learn that "don't punch your throat" tip the hard way. 

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.

[tobymax]

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.

[BLK00TJ]

Nice PR!

[sakustoms]

Congrats on the PR and nice dead work. 

[tobymax]

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.






 

[sakustoms]

That's some good shoulder work. do you ever do side DB raises?

[tobymax]

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.

[sakustoms]

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.

[tobymax]

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.

[tobymax]

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.

[tobymax]

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.   

[tobymax]

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

[sakustoms]

Glad to see you're back at it Toby. I know the feeling of missing workouts. 

[doughnutgut]

Slow recovery or not. That is a solid squat session right there mate. Nice work on the dreads as well.

[tobymax]

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.