Author Topic: tobymax's training log  (Read 52864 times)

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #420 on: March 05, 2015, 10:31:02 AM »
Last night was the third day of lighter weights/higher reps.  One more this evening, and then I'll probably be off until Monday.  Company coming to town this weekend.

Wednesday March 4 - Shoulders
 
Military Press:
45 lb x 20
45 lb x 15
65 lb x 15
95 lb x 9
95 lb x 8
95 lb x 8
85 lb x 10
75 lb x 11
65 lb x 12

Dumbbell Shrugs:
50 lb x 20
45 lb x 20 x 4 sets

Cable Rope Face Pulls:
70 x 20
70 x 18
70 x 16
60 x 20
60 x 18

That's it.  50 minutes, 19 sets in all.

Every time I do lighter shrugs, I'm reminded that I should do them that way all the time.  For me it provides much more of a mind-muscle connection and I can really feel the targeted muscles being activated.  Even got a bit of trap DOMS this morning.
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 #421 on: March 05, 2015, 11:44:15 AM »
Heck I'd be having shoulder doms if I did rep/volume like that.

Enjoy the weekend off from lifting!
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 #422 on: March 06, 2015, 11:07:48 AM »
Heading into the weekend with some chest DOMS after a high rep workout last evening...

Thursday March 5 - Chest

Decline BB Bench Press:
45 lb x 25 x 2 sets
95 lb x 15
105 lb x 15
115 lb x 15
135 lb x 12 x 3 sets

Incline BB Bench Press:
95 lb x 15
135 lb x 10 x 4 sets

FreeMotion Machine Flys:
70 lb x 15 x 5 sets


Dang.  I do bench presses with a sorta close grip to avoid shoulder pain, so that many reps of presses really got my tri's pumped too. 

I might get in pre-weekend workout this afternoon if I can leave work early.  Otherwise I'm out 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 Journal, 2015 and Beyond.
« Reply #423 on: March 10, 2015, 02:46:04 PM »
Back in the gym last night, and back to heavier stuff this week.    Should have been a back day, but again on Monday the deadlifting spots were all in use.  So I made it a leg day.

Monday March 9 - Legs

Leg Press:
180 lb x 15
270 lb x 5
360 lb x 5
450 lb x 5
500 lb x 5
540 lb x 5
540 lb x 5

Calf Press, between sets of Leg Presses:
180 lb x 15
270 lb x 10
360 lb x 5
(oops forgot to do the calf presses at 450lb)
500 lb x 5
540 lb x 5
540 lb x 5
(I don't know if those last two sets were good enough to count.  At least I tried to press it 5 times!)

Lying Leg Curls:
70 x 10
90 x 5
110 x 5 x 4 sets

Seated Calf Raises:
90 lb x 15
135 lb x 5
160 lb x 4 x 4 sets

That went pretty fast for a leg workout, 50 minutes.
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 Journal, 2015 and Beyond.
« Reply #424 on: March 10, 2015, 02:47:58 PM »
Damn great job. Some real impressive numbers going on in here Toby.

I ususally do calf raise along with leg press. I did one set at 290 and forgot to do the rest.  :o
Eric


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

Offline Merkley

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #425 on: March 10, 2015, 03:17:21 PM »
Awesome workout mang!
“No citizen has a right to be an amateur in the matter of physical training… what a disgrace it is for a man to grow old without ever seeing the beauty and strength of which his body is capable.”
 – Socrates

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #426 on: March 10, 2015, 03:41:15 PM »
Excellent workout!
Hummm, must be international leg day and I didn't get the memo  :S
Eric

Pork belly body......

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

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #427 on: March 10, 2015, 05:52:05 PM »
Good work going on in here TM!!  Great leg workout in 50 min, you must have been hauling ass!
Lift light, until you can lift right
Fortis Fortuna Adiuvat

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #428 on: March 10, 2015, 06:31:57 PM »
Thanks guys, and yes I was haulin' ass laat night.  Usually I pyramid and do more than 5 reps, but with the 5 reps I didn't have to rest long between sets.

With DL's, that will be a different story.  I'll have to have a good rest even with low reps. No gym tonight, but I hope to kill some DL's tomorrow.
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 #429 on: March 13, 2015, 09:45:10 AM »
Rough week for hitting the gym ... or not hitting the gym.  Work meetings, dinners, and a quick daytrip yesterday.  But I got back in town early enough for a quick workout last night.

Last night I felt like one of those guys who goes to the gym just to say he went to the gym.  After the deadlift session cut short I wondered around aimlessly for a while, trying to decide whether to go home or do a few more exercises.  Yeah, it was one of those workouts.

Thursday March 12 - Back

Deadlifts:
135 lb x 10 x 2 sets
205 lb x 5
255 lb x 5
275 lb x 5
275 lb x 3

Hammer Strength Iso Lateral High Row:
180 lb x 10
200 lb x 5
230 lb x 5
250 lb x 5
250 lb x 5

Cable Straight Arm Push Downs:
70 x 10
80 x 10
90 x 8 x 3 sets


The last 3 or 4 times I've done deadlifts it has irritated my left rhomboid where I used to have a chronic knot and what felt like a pinched nerve.  It's been almost 2 years since I've had a problem with it.  It may be time for a deep tissue massage in the back.



« Last Edit: March 13, 2015, 09:49:00 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

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #430 on: March 13, 2015, 09:55:13 AM »
Rough week for hitting the gym ... or not hitting the gym.  Work meetings, dinners, and a quick daytrip yesterday.  But I got back in town early enough for a quick workout last night.

Last night I felt like one of those guys who goes to the gym just to say he went to the gym.  After the deadlift session cut short I wondered around aimlessly for a while, trying to decide whether to go home or do a few more exercises.  Yeah, it was one of those workouts.

Thursday March 12 - Back

Deadlifts:
135 lb x 10 x 2 sets
205 lb x 5
255 lb x 5
275 lb x 5
275 lb x 3

Hammer Strength Iso Lateral High Row:
180 lb x 10
200 lb x 5
230 lb x 5
250 lb x 5
250 lb x 5

Cable Straight Arm Push Downs:
70 x 10
80 x 10
90 x 8 x 3 sets


The last 3 or 4 times I've done deadlifts it has irritated my left rhomboid where I used to have a chronic knot and what felt like a pinched nerve.  It's been almost 2 years since I've had a problem with it. It may be time for a deep tissue massage in the back.

Been giving thought to that too. Everything hurts.  :S
Eric


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

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #431 on: March 15, 2015, 04:11:01 PM »
Catching up on two workouts from Friday and today...

Friday March 13 - Shoulders

Military Press:
45 lb x 15 x 2 sets
95 lb x 5 x 2 sets
105 lb x 5
110 lb x 5
115 lb x 5
95 lb x 10

Dumbbell Lateral Raises:
20's x 5
22.5's x 5
25's x 5
30's x 5
25's x 5
15's x 12

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

Front Raise with BB Plate
35 lb x 10
45 lb x 6 x 3 sets
35 lb x 10

Felt good.  55 minutes, 24 sets counting warm ups.


Sunday March 15 - Chest

Bench Press:
45 lb x 30 x 2 sets
135 lb x 10
185 lb x 8
195 lb x 5
205 lb x 5
210 lb x 4
215 lb x 4
135 lb x 20

Cable Crossovers on a new FreeMotion cable machine:
(these were a lot harder than on the regular Cybex cable rack.  Made me feel weak.)
30 lb per side x 10 x 5 sets

Barbell Pullovers, lying flat:
70 lb x 10
80 lb x 10 x 3 sets
70 lb x 10

And for a final pump... on the way out the door I stopped at the HS Incline Chest Press with 90 lbs already loaded on it and did 3 sets of 10.

65 minutes, 22 sets counting warm up and final pump.  :)









« Last Edit: March 16, 2015, 04:33:40 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

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #432 on: March 17, 2015, 07:12:48 AM »
How are you liking those face pulls? Are you doing them with a rope?

Eric


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

Offline tobymax

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Re: Tobymax's Journal, 2015 and Beyond.
« Reply #433 on: March 17, 2015, 11:25:23 AM »
How are you liking those face pulls? Are you doing them with a rope?

I like face pulls, and I get a good mind-to-muscle connection on them by doing only what feels like that back half of the movement.  I don't go lean forward at all; I try to keep my back straight and shoulder blades squeezed together.  I do them with a rope, sitting on the floor, with the cable set just above shoulder height, and pull towards my nose.
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 #434 on: March 17, 2015, 11:35:58 AM »
Last night was legs.  Did not feel like doing legs, and tried to think of something different to do.  I finally went to a TechoGym Leg Press machine that I haven't used in at least a year, and did high volume leg presses.  Most of the TechnoGym machines are crappy, but I really like the leg press.  Something about the position and the movement hits my glutes and hams in a way that the regular plate-loaded leg press doesn't, and it feels heavier.  Feeling some ass DOMS's coming on now.

Monday March 16 - Legs

TechnoGym Leg Press:
(machine is in kilos, so I converted to lbs:)
154 lb x 15
176 lb x 12
198 lb x 12
220 lb x 12
242 lb x 12
264 lb x 10
286 lb x 10
308 lb x 10

45 degree Donkey Calf Press Machine:
(plate loaded weight)
160 lb x 15
180 lb x 15
210 lb x 12 x 3 sets

Lower Back Extensions (for the hammys)
BW x 15
BW+25lb x 8 x 4 sets


Oh, almost forgot...  Follow-up appointment with the cardiologist this morning:  I have a slightly enlarged aorta.  Nothing to be alarmed about at this point, but just above the line that treatment is recommended.  The treatment is a beta blocker.  He said that should also alleviate the palpitations that I'm still experiencing.  Next appointment in 6 months, and then another echo cardiogram in a year. 


 
« Last Edit: March 17, 2015, 12:06:44 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