Author Topic: tobymax's training log  (Read 68874 times)

Offline sakustoms

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #405 on: February 18, 2015, 01:07:26 PM »
That's real good to hear Toby. Hope everything keeps moving in the right direction.
Eric


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

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #406 on: February 19, 2015, 10:20:18 AM »
Last night's 45-minute chest workout...

I wanted to hit incline and decline bench, which are both feel awkward to me so I don't do them often.  I seem to have a balance problem, and definitely have to have collars on the bars.  I can really feel my shoulders coming into play to keep the bar level.  My arms feel solid and steady, but for some reason there's balancing/swaying issue that I don't have on flat bench.  So I don't try to go very heavy.

Wednesday Feb. 18 - Chest

Incline Bench Press:
warm up, 45 lb x 20 x 2 sets
135 lb x 5
155 lb x 5
165 lb x 5
175 lb x 5
135 lb x 10

Decline Bench Press:
45 lb x 15
135 lb x 10
155 lb x 8
185 lb x 5 x 3 sets
135 lb x 15

Chest Press/Fly on TechnoGym Machine.
(My regular pec fly machine was occupied.  This machine looks like a regular ol' chest press, but the motion is an arc that ends with the handles together.)
120 lb x 10
130 lb x 10
130 lb x 8
140 lb x 8
140 lb x 8

That's all.
« Last Edit: February 19, 2015, 10:23:57 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 sakustoms

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #407 on: February 19, 2015, 12:54:35 PM »
Have you ever tried incline/decline with dumbbells? Maybe that might work better for you.
Eric


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

Online piperdown

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #408 on: February 19, 2015, 02:52:20 PM »
Have you ever tried incline/decline with dumbbells? Maybe that might work better for you.

Might work better but not easier. It's worth a shot though.

Too bad they couldn't pinpoint anything as the cause of the problems but at least you have an inhaler now  ;)
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 #409 on: February 19, 2015, 03:46:33 PM »
Have you ever tried incline/decline with dumbbells? Maybe that might work better for you.

I used nothing but dumbbells for flat, incline, and decline for several years when I worked out in an office fitness center with no barbells.  When I finally joined a gym just over 2 years ago, I went to barbells for benching and haven't gone back.  Flat bp is probably my all-time favorite exercise now, but for some reason I haven't gotten in the groove with incline/decline.  I usually use the Hammer Strength machines which are great for those exercises, but I just wanted to give the bb's a go this time.

One problem with the dumbbells -- I have tendinitis in both elbows that is mostly under control now but still flairs up sometimes.  Slinging db's around was one thing that absolutely killed my elbows, especially getting into position for bench press, and putting them down afterwards (without dropping).  I've avoided that ever since, and only use db's for shoulder raises and shrugs now.
« Last Edit: February 19, 2015, 03:55:22 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 sakustoms

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #410 on: February 19, 2015, 09:51:42 PM »
That makes total sense. I carry the dumbbells to the bench and before I sit down I sorts position them on my knees. Then I sit back and kind of kick them up to my chest with my knees.

After the set is done I bring them back to my knees and sit back up. No stress on my shoulders this way. But I don't really use them for flat, just incline/decline.

As Eric said, they are definitely not easier. I have done 255 for BB decline but no way I could ever throw up the 125 lb dumbbells. Not sure how that correlates.
Eric


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

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #411 on: February 20, 2015, 11:13:16 AM »
I do want to get back to using dumbbells more often, as I think it's actually a better chest builder than bb bench.  I think stabilizing them is what makes it more difficult than bb, with more shoulder activation.  Oh well, I'm having fun with the flat bb bench presses for now.

Last night was back day, without deadlifts this time.  If I make it to the gym this weekend I might try to do just a deadlift day.

Thursday Feb. 19 - Back/Rear delts

Hammer Strength Iso Lateral High Row:
(plate weight)
140 lb x 20 (dang, high reps = lat burn)
160 lb x 12
180 lb x 10
210 lb x 8
230 lb x 5
230 lb x 5
250 lb x 5

Lower Back Extensions:
BW x 12
+10lb x 12
+25lb x 6 x 3 sets

Iso Lateral Low Row:
(plate weight)
90 lb x 20
140 lb x 12
160 lb x 10
180 lb x 6
180 lb x 6

Reverse Flys, FreeMotion Machine:
60 x 12
70 x 10 x 4 sets

I hate the Iso Lat Low Rows, but I try to do them occasionally.  They are almost as bad as BOR's in hitting my upper back right at a spot where I once (maybe still) had a pinched nerve, and if I'm not careful it brings back that old bad feeling. 







 
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 #412 on: February 22, 2015, 05:48:21 PM »
Got in a bit of a shoulder workout today...

Sunday Feb. 22 - Shoulders

Military Press:
warm up, 45 lb x 15 x 2 sets
95 lb x 5
105 lb x 5
115 lb x 5
120 lb x 4
125 lb x 3
130 lb x 2
95 lb x 10

Face Pulls:
80 x 15
90 x 12
100 x 12
110 x 10
120 x 8
80 x 20

Pec Flys on FreeMotion Machine:
110 x 10
120 x 10
130 x 8
140 x 6
150 x 5
110 x 10
On the fly machine I set the seat in the lowest position and grip the handles just above shoulder height -- this hits the front delts well enough for a good burn and some doms.
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 Bodybuild

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #413 on: February 22, 2015, 07:15:48 PM »
Nice workout. Strong facepulls.

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #414 on: February 23, 2015, 12:51:14 PM »
Nice workout. Strong facepulls.
Thanks man.  I'm not real sure about those weights.  The Cybex cable machine just has the plates number 1 through 18.  I'm assuming 10 lbs per plate.

I gotta go for 135 on the OHP's next time.  Reviewing my journal, I've done 130x2 a couple of times now.  Time to move on up.
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 #415 on: March 02, 2015, 10:09:15 AM »
Whew!  Back in the gym yesterday for the first time after a week of traveling for work.  Brutal travel at that, with weather delays, long flights on those small jets where the seats are even smaller and more uncomfortable than on your typical commercial jet, sitting next to big guys, no time to get a beer or any decent food between flights, getting from Terminal A to Terminal D in 35 minutes at the Atlanta airport, where of course my arrival and departure flights were at the very far end of each terminal.  Someone needed to call the waaambulance for me!  Or at least bring me a drink.

Energy was lacking, and I took 1 1/4 hours to sludge through this workout.  I was being one of those guys who plays on his phone for too long between sets.  I hate those guys.


Sunday March 1 - Chest

BB Flat Bench Press:
warm up - 45lbx25x2 sets, 135lbx10x2 sets
205 lb x 5
205 lb x 5
205 lb x 5
215 lb x 3
220 lb x 2
205 lb x 5
135 lb x 15

BB Pullovers:
(lying flat, pre-loaded barbells)
70 lb x 12 x 4 sets

FreeMotion Machine Flys:
100 lb x 12
110 lb x 10
120 lb x 10
130 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 #416 on: March 03, 2015, 12:12:33 PM »
Another back workout without deadlifts.  I should know better than to plan a back workout on Monday at 5pm when the gym is at it's busiest.

Lacking energy & enthusiasm, I went with lighter weights and higher reps last night.  Maybe I'll do that all week...

Monday March 2 - Back

Hammer Strength Iso-Lateral High Row:
(plate weight)
90 lb x 20
160 lb x 15
160 lb x 15
180 lb x 12
200 lb x 10
200 lb x 10
180 lb x 12
160 lb x 15

Cable Straight Arm Push Down
(assume 10lb/plate on Cybex cable machine)
60 lb x 20
70 lb x 15
80 lb x 12 x 3 sets

Seated Rows
(again, assume 10lb/plate)
90 lb x 15
100 lb x 12
100 lb x 10
90 lb x 12
90 lb x 12

I know I've said it before, but damn, that High Row machine really wrecks my lats when I do high reps.  15 reps of a low weight hurts so good, and I can really feel it this morning.  I can grip the handles in a way that doesn't hurt my elbows like pull-ups do, so I really like this machine.

45 minute quickie, 18 sets in 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 Cali

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #417 on: March 03, 2015, 12:19:36 PM »
Glad to see you're still working out on days when you lack the enthusiasm. Going lighter seems to be a good idea!
EVERYTHING you put in your body matters IF you want to reach your maximum potential.

Online piperdown

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #418 on: March 03, 2015, 03:47:00 PM »
getting from Terminal A to Terminal D in 35 minutes at the Atlanta airport, where of course my arrival and departure flights were at the very far end of each terminal.  Someone needed to call the waaambulance for me!  Or at least bring me a drink.


I hate that airport....

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 #419 on: March 04, 2015, 11:28:06 AM »
Squat-free leg workout last night, again light w/high reps.

I really ought to get on a DUP program or just a light/medium/heavy cycle, or something instead of just winging it all the time.  I do like changing things up, sometimes going for the reps and sometimes going for PR's.

Tuesday March 3 - Legs 

Leg Press:
180 lb x 15 x 2 sets
270 lb x 12 x 2 sets
360 lb x 10 x 2 sets
270 lb x 10 x 2 sets
180 lb x 15

Calf Presses on Leg Press:
360 lb x 15 x 2 sets
270 lb x 16 x 2 sets
180 lb x 24
180 lb x 20

Lying Leg Curls:
70 x 15
70 x 12
70 x 10 x 3 sets

50 minutes, 20 sets in 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