Author Topic: tobymax's training log  (Read 68803 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

Offline piperdown

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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

Offline 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

Offline piperdown

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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

Offline Get-n-fit

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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!
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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

Offline sakustoms

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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

Offline sakustoms

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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