Author Topic: tobymax's training log  (Read 68866 times)

Offline BLK00TJ

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #360 on: January 25, 2015, 05:19:22 PM »
See, snow can be a good thing :D  I can never do iso before compounds.  It really gases me out.

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #361 on: January 25, 2015, 06:33:31 PM »
Indeed, in this case the snow was a very good thing!  It's supposed to be nice here in KC this week, so I wasn't looking forward to going to CT anyway.

Just back from the gym...

Sunday Jan. 25 - Back, mostly

Deadlifts:
135 lb x 10 ... 2 sets
205 lb x 5
255 lb x 5
285 lb x 1
305 lb x 1
315 lb x 3
My goal was just to get back up to 315 where I was last year before a lower back strain.  I think my pr is 315x4, but it wasn't quite there this time.

Pull Ups:
6 reps ... 4 sets
Left elbow always starts hurting on the 5th rep so I cut the sets short.  Would rather do 10-12 per set.

Hammer Strength Iso-Lateral Low Row:
(plate weight)
90 lb x 15
90 lb x 15
110 lb x 12
110 lb x 12
130 lb x 10
It's been months since I used this machine.  The movement feels very awkward to me, and it works better with low weight/high reps.

Seated Calf Raises:
(plate weight)
90 lb x 15
115 lb x 12
140 lb x 10
150 lb x 8
150 lb x 8
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 #362 on: January 27, 2015, 10:02:30 PM »
Bench Press Fun Day...

Tuesday Feb 27 - Chest
Bench Press:
warm up, 45 x 25 ... 2 sets
135 lb x 10
155 lb x 5
185 lb x 5
205 lb x 5
215 lb x 3
220 lb x 2
135 lb x 20

Pec Flys, FreeMotion Machine:
90 lb x 15
110 lb x 10
120 lb x 10
130 lb x 8
130 lb x 8

Barbell Pullovers (lying flat, with pre-loaded barbells)
60 lb x 15
70 lb x 12
80 lb x 10
80 lb x 8
70 lb x 10

So, as fate would have it, just when I though I would I would be free for the gym every evening this week, we had a death in my husband's family, so we'll be in OK for the  next 3 days.  I think we'll be back for the weekend, so I'm looking forward to a couple of pre-superbowl workouts on Sat. & Sun.
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 #363 on: January 27, 2015, 10:07:05 PM »
Sorry about the loss.
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 #364 on: January 30, 2015, 08:04:08 PM »
Thanks piper.

Got back in town this afternoon and got in a decent leg workout.  No squats.  Leg Presses.

Friday Jan. 30 - Legs

Leg Press:
(plate weight)
180 lb x 15 ... 2 sets
270 lb x 10
360 lb x 10
450 lb x 8
450 lb x 5
500 lb x 5
550 lb x 5
That's the most I've tried on the leg press, and it felt good to get in the 5 reps.

Calf Presses on the Leg Press:
450 lb x 12
450 lb x 10
360 lb x 15
360 lb x 12
270 lb x 20

Lying Leg Curls:
90 lb x 10 ... 2 sets
110 lb x 5 ... 3 sets

It seems I've accidentally fallen back into a body part split instead of full body workouts.  It seems to be easier on the joints when I do each body part once a week:  Legs, back, shoulders, chest.
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 #365 on: January 30, 2015, 08:56:36 PM »

550 lb x 5
That's the most I've tried on the leg press, and it felt good to get in the 5 reps.


For me 500 is like the magic number, anything over that gives me a lot of joy. NICE work
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DIEL?

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #366 on: February 01, 2015, 04:48:18 PM »
Thanks Bando.  I like leg presses, and yeah, anything over 500 feels great.

Super Bowl Sunday, Feb. 1 - Shoulders

Seated BB OHP:
warm up -- 45lb x 15 twice, 65lb x 10
95 lb x 10
105 lb x 5
115 lb x 5
120 lb x 5
125 lb x 4
130 lb x 3
95 lb x 12

Face Pulls:
80 x 15
90 x 12
100 x 12
110 x 10
120 x 8
80 x 15

Dumbbell Shrugs:
55's x 15
60's x 15
65's x 12
70's x 12
75's x 12
55's x 15

The dumbbell racks were too crowded so I went to a machine for lateral raises.  Not the same.  The 80lb setting on the machine feels like using 5lb dumbbells.

Machine Lateral Raises:
80 x 20
90 x 15
100 x 12
110 x 10
120 x 10
80 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

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #367 on: February 06, 2015, 03:29:32 PM »
Finally had my stress-echo test this morning.  It was different this time than when I did it 5 years ago.  Last time when my heart got up to a certain rate they had me stop.  This time I was supposed to tell them when I felt like I needed to stop.  They put that treadmill on a pretty good incline!  I was at 13.5 minutes when I asked them to stop, not so much because of being out of breath, but because my legs were worn out from the incline.  They said very few people go that long.  My cardiologist is supposed to review the results sometime today.

Well I'm feeling much better anyway, and after using the inhaler for a month and reading up a lot more on palpitations, my internet-based self-diagnosis is now that I have exercise-induced asthma plus benign palpitations while at rest.  The internet never lies.  Two symptoms, possibly unrelated.  Well see what the doc says.

Only got in one short workout this week, darn it!  Work meetings and dinners, plus my unwillingness to workout early in the morning or late at night...  bad.

Thursday Feb. 5 - Back
My deadlifting spots were occupied, so I went with a basic back workout...

Hammer Strength Iso-Lateral High Row:
(plate weight)
warm up ... 90 lb x 25
160 lb x 20
180 lb x 12
200 lb x 10
220 lb x 8
230 lb x 6
250 lb x 5

Cable Straight Arm Push Down:
(first time doing this exercise)
70 x 15
80 x 12
90 x 10
100 x 6
100 x 6
100 x 6

Hammer Strength Iso Lateral Low Row:
(plate weight)
90 lb x 15
110 lb x 12
120 lb x 10
130 lb x 8
140 lb x 8
140 lb 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 sakustoms

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #368 on: February 06, 2015, 05:12:25 PM »
Glad to hear you finally got the test done. Probably a waste since you already diagnosed yourself.  :o ;D

How did you like the straight arm pushdowns?
Eric


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

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #369 on: February 08, 2015, 10:58:56 PM »
Hey Eric, I think I will make the straight arm pushdowns a regular part of my back program.  It was one of those things where I couldn't really feel the engagement of back muscles during the exercise, but after the 6 sets I could definitely feel it.

Sunday Feb. 8 - Bench Press Funday

Bench Press:
warm up, 45lbx25x2, 135lbx10x2
185 lb x 5
205 lb x 5
210 lb x 5
215 lb x 5
220 lb x 1
220 lb x 2
225 lb x 2
135 lb x 12

Pec Flys, FreeMotion Machine:
90 lb x 10
100 lb x 10
110 lb x 10
120 lb x 10
130 lb x 10
140 lb x 8
150 lb x 5
80 lb x 20

That's all I did today.
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 Little Tim

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #370 on: February 09, 2015, 07:30:00 AM »
Nice chest day there.

In for test results and doctors rolling their eyes at patient self diagnosis.

Should've asked for some BCAA's at the stress test to keep going,  lol. Not srs.

Offline sakustoms

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #371 on: February 10, 2015, 01:57:48 PM »
Hey Eric, I think I will make the straight arm pushdowns a regular part of my back program.  It was one of those things where I couldn't really feel the engagement of back muscles during the exercise, but after the 6 sets I could definitely feel it.

Sunday Feb. 8 - Bench Press Funday

Bench Press:
warm up, 45lbx25x2, 135lbx10x2
185 lb x 5
205 lb x 5
210 lb x 5
215 lb x 5
220 lb x 1
220 lb x 2
225 lb x 2
135 lb x 12

Pec Flys, FreeMotion Machine:
90 lb x 10
100 lb x 10
110 lb x 10
120 lb x 10
130 lb x 10
140 lb x 8
150 lb x 5
80 lb x 20

That's all I did today.

I did the straight arm pressdowns with back again today. I really like it, especially as a finisher.

Good chest day.  8)
Eric


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

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #372 on: February 11, 2015, 04:17:31 PM »
After Sunday's chest workout with a bunch of machine flys I had some good DOMS in the upper chest and front delts for a couple days.  When I don't hit a body part in over a week I get da DOMS.  Didn't get it much when I was doing full body workouts for most of last year.

Tuesday Feb. 10 - Deadlift Day

Deadlifts:
warm up, 135 lb x 10 ... 2 sets
205 lb x 5
255 lb x 5
305 lb x 5
315 lb x 1
325 lb x 1 - PR
330 lb x 1 - new PR
205 lb x 10

I wanted to break that 315 mental barrier, and finally did.  Now to start adding reps to it.

So that's all.  My old pinched nerve in my upper back was acting up after 2 long days of desk-jockeying at work, so after deads I did a lot of foam rolling and used a small med ball to roll right on the bad spot.  It really helped.  Then 10 or 15 minutes of yoga stretches, and out.

Today my upper back, hams, and glutes have some oh-so-good feeling DOMS.  I think that means I'm doing the deads right ... right? 




« Last Edit: February 11, 2015, 04:19:09 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 Cali

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #373 on: February 11, 2015, 04:49:34 PM »
Congrats on the PR!
EVERYTHING you put in your body matters IF you want to reach your maximum potential.

Offline BLK00TJ

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #374 on: February 11, 2015, 06:23:45 PM »
PR city!