Iron Sanctuary

Journals => Journals => Topic started by: tobymax on January 28, 2014, 05:15:11 PM

Title: tobymax's training log
Post by: tobymax on January 28, 2014, 05:15:11 PM
I was just reviewing my last week's workout logs from the JEFit app in advance of today's workout, and thought to myself:  Hey! You should write this stuff down to keep better track.  So I started transcribing it into a Word document, and that seemed silly, so I thought I would start a journal.  My first one ever.

I don't often have witty or funny things to say about my workouts, so it may be a boring journal, and I don't know if anyone else will read it or comment on it, but it's for me to hold myself accountable.  I'll read it even if y'all don't. 

I have four basic workouts usually in this order:  Chest, Legs, Shoulders, Back.

I went the past year doing basically no cardio whatsoever, and it was starting to show in my workouts.  I was getting winded too easily, and taking longer and longer rests between sets.  So I started doing Cardio again this New Year, and it already seems to be paying off. 

I'm going to start by backtracking and posting last week's workouts...
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: piperdown on January 28, 2014, 05:15:58 PM
Welcome to the journals
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: tobymax on January 28, 2014, 05:17:08 PM
Monday 1/20/14, Chest - Feeling  Good/Strong

Flat Bench Press:
135 x 16, 12
185 x 5, 7
195 x 5
205 x 5
205 x 5
135 x 12

Cable stations all occupied, so – Machine Flys:
140 x 18
150 x 16
160 x 10
160 x 12

Barbell Pullovers:
70 x 12, 12, 12, 12

45 minutes, 16 sets

Tuesday 1/21, Legs - Feeling Good/Strong

45 Degree Leg Press:
270 x 12, 12
360 x 10
450 x 6
500 x 5, 5
450 x 7
360 x 10

Calf Press on Leg Press Machine:
270 x 16, 15, 15

Prone Leg Curls:
70 x 15, 13 – WEAK!

Foam rolling, 15 minutes on elliptical.

45 minutes, 13 sets + cardio

Wednesday, 1/22, Cardio
40 minutes on elliptical, hill interval, level 10.

Thursday, 1/23, Shoulders – Feeling un-enthused, front delts still sore from Monday.
Standing OHP:
45 x 25, 20
95 x 6, 8, 7, 8, 8
45 x 15

Dumbbell Reverse Flys:
20 x 12
17.5 x 12, 12
15 x 13

Dumbbell Shrugs:
75 x 12, 15, 12, 12

40 minutes, 16 sets

Friday, 1/24, Back – Feeling: Okay
Deadlifts
135 x 10, 10
205 x 5, 5
225 x 5, 5
245 x 5, 5

Cable Seated Row:
90 x 12
100 x 10, 9, 9

Lat Pull Down:  (because the High Row machine was occupied)
100 x 12

HS Iso Lateral High Row:
160 x 12, 12, 12

50 minutes, 16 sets.

Sunday 1/26, Chest[/b] – Feeling:  Pretty Good/Strong
Start with quick Cardio, 15 minutes on elliptical.

Flat Bench Press:
135 x 12, 12
195 x 5
205 x 5, 5
185 x 6, 7
135 x 12

Cable machines occupied again, so over to the Machine Flys:
150 x 18
160 x 13
170 x 10
160 x 13
150 x 15

Barbell Pullovers:
70 x 15, 12, 12

60 minutes, 16 sets + cardio

Monday 1/27, Cardio
40 minutes on elliptical, hill interval, level 10.
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: sakustoms on January 28, 2014, 05:22:49 PM
Welcome to the journals. Sounds like you've got everything in order there.

I made my journal more to keep myself accountable and have somewhere I can refer back to so I know what you're saying.
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: tobymax on January 28, 2014, 05:24:38 PM
Deadlifts are low weight right now, as I try to perfect my form.  I had gotten up to 315 x 5, and then around Thanksgiving I completely lost control of my form and strained my lower back.  So I took a couple weeks off and started over from scratch with 135, heeding the advice I've read and the videos I've watched, and I feel really good about my form now.  I'm slowly working my way back up, and they feel great.  No stress on the lower back anymore.  I'm just back up to 245.
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: sakustoms on January 28, 2014, 05:32:45 PM
Yea I can understand that. I managed to hit 315 x 3 and  335 x 1 on a good day. Then the next week I had a hard time hitting the 315 for 1. Tried 340 and it wouldn't come up. After that I started to second guess my form for some reason. Now with 531 I've dropped the weight and I'm concentrating on form more.

Best of luck to you.
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: Bando on January 28, 2014, 05:34:50 PM
welcome to the journals. You do a lot of the same lifts as me as well as the same weights and routine.
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: tobymax on January 28, 2014, 10:45:14 PM
Tuesday 1/28, Legs.  Feeling:  Angry.  Because I hate squats but I'm going to do them anyway.

I haven't done squats for over 2 months, since tweaking my back around Thanksgiving.  Have I mentioned I hate squats?  I decided to start from scratch as if I'd never done them before, concentrating on form and depth.  Today I ended up using squats as sort of a warm up to get comfortable with them again, before moving over to the leg press.

Squats:
45 (bar only) x 10
135 x 10, 8, 10
185 x 5, 5

With that, I'd had enough and was ready to move on to an exercise that I love...

45 Degree Leg Press:
360 x 8
450 x 7
510 x 5, 5
360 x 7

Straight Leg Calf Presses on Leg Press Machine:
360 x 10
450 x 10
360 x 15, 12

I was running late for dinner, so that's it.  40 minutes, 14 sets (didn't count the bar only set).

Something about squats.  They've always felt awkward and uncomfortable, like I cant keep my balance.  Today however, they felt great at these light weights.  I decided (stupidly, perhaps?) to stop after 5 sets while they still felt good, rather than risk going further until they felt awkward again.  I'll probably stick with 185 for a couple of weeks until it feels ridiculous to not go any higher.  I have to chart a path that leaves me at ease with this exercise. 
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: Little Tim on January 28, 2014, 11:03:38 PM
Welcome to the journals.  Noticed your interest in the 5/3/1. Google "531 pdf" and you can download it,  read it, be a little confused,  read it again and it starts making sense.  Like really good solid sense. First thing you gotta know is your 1RM.  Everything revolves around it. Kinda the benchmark of a strength program is whether you're getting stronger or not.

Good solid program.  I'll be jumping in as soon as I stall out on what I'm doing now.
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: FLEX on January 29, 2014, 05:15:08 AM
Welcome to the journal section.

This thread is off to a great start.  Keep it up. 
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: tobymax on January 30, 2014, 10:00:11 AM
Wednesday, 1/29:
Traveling for work, no workout.   :(

Already looking forward to my shoulder workout this evening.  Going to bump my working sets from 95 to 105 lbs. (5 setsx5 reps), and probably one set at 115.  I've pressed 105x5 and 115x3 before, but not for regular working sets.
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: tobymax on January 30, 2014, 10:48:49 PM
Thursday, 1/30 - Shoulders  Feeling: Pumped

Standing OHP:
45 x 25
45 x 20
105 x 5
105 x 5
115 x 5
115 x 4
105 x 5
45 x 20

Dumbbell Lateral Raises:
Drop sets:  25 x 10, 20 x 10, 15 x 8
Drop sets: 25 x 10, 20 x 8, 15 x 7, 10 x 8

Cable Face Pulls w/Rope:
(first number is the number of plates on the cable machine, not identified by weight amount...  maybe 10 lb each?)
7 x 18
8 x 15
8 x 15
8 x 15

45 minute workout.

OHP sets are a PR for me.  I have used 105 for one set  before, but never used it as my main working set weight.  115 x 5 is a PR.

I love the drop sets with lateral raises.  Nothing develops a delt burn quite like that.  It's humbling, too.  Sometimes I take it all the way down to the pink dumbbells, and then no weights, until I can barely eek out a few reps of just lifting my arms.  Try it!   


Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: sakustoms on January 31, 2014, 07:20:34 AM
Congrats on the OHP PR.

Sounds like you really wore the shoulders out. Do you get much doms from that?
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: doughnutgut on January 31, 2014, 08:09:45 AM
Any drop set or SS with shoulders is a fuckin messy time.

WTG with the PR. Onwards and upwards mate.
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: tobymax on January 31, 2014, 08:47:16 AM
Congrats on the OHP PR.

Sounds like you really wore the shoulders out. Do you get much doms from that?

Thanks man.  As long as I consistently do shoulders once a week I don't have doms, but if I fall behind and don't hit it every week, then the drop sets are the only thing that really gives me doms in the shoulders.  The OHP makes my shoulders feel fatigued for 24-36 hours, but not sore.
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: Bando on January 31, 2014, 10:53:31 AM
The OHP makes my shoulders feel fatigued for 24-36 hours, but not sore.

I don't get sore shoulders either, but they seem to be responding, so I'm not complaining
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: sakustoms on January 31, 2014, 11:45:42 AM
Congrats on the OHP PR.

Sounds like you really wore the shoulders out. Do you get much doms from that?

Thanks man.  As long as I consistently do shoulders once a week I don't have doms, but if I fall behind and don't hit it every week, then the drop sets are the only thing that really gives me doms in the shoulders.  The OHP makes my shoulders feel fatigued for 24-36 hours, but not sore.

That's good. I have issues with shoulders while I am working them, especially the left one. Front lateral raises are the worst.   
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: tobymax on February 01, 2014, 11:39:13 AM
Friday 1/31 - Cardio
35 minutes on the elliptical, level 6.

Next workout is back/deadlift day.  Icy roads today, so I may not get out.  Probably will do a pre-Super Bowl workout tomorrow.
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: tobymax on February 02, 2014, 04:52:13 PM
Sunday, 2/2 - Back  Feeling:  Glad to get out of the house for a while and get in a workout before this evening's Super Bowl party.

Still easing my way back up in weight on the Deadlifts.  Went up to 255, 10 lb more than last time.  Form started to go south on me in the last rep at 255, so I dropped back to warm-up weight for the final set.

I do all DL's with double overhand grip.  When my grip starts to fail I add the Versa Gripps.  This time I made it up to 235, the most I've ever done without the VG.  Weak, I know, but I have a grip problem with my left hand from an old  broken knuckle that has a surprisingly major effect on my grip strength in that hand.

Deadlifts:
135 x 12
135 x 10
185 x 8
235 x 4
Grip almost failed, so I added the Versa Gripps:
255 x 5
255 x 5
135 x 8

Hammer Strength Iso-Lateral High Row
140 x 18
180 x 12
180 x 10
180 x 10
140 x 15

Hammer Strength Iso-Lateral Low Row
90 x 15
110 x 12
140 x 10
180 x 8

50 minutes, 16 sets.

Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: FLEX on February 02, 2014, 05:05:41 PM
Have you ever tried a mixed grip with chalk?

I ditched my lifting straps a few years ago and never noticed any decrease in the amount I could deadlift.
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: tobymax on February 03, 2014, 07:56:45 AM
Thanks for the comment Flex.  I used to use a mixed grip, but I kept reading about people getting biceps or biceps tendon injuries with the underhand grip.  I'm obviously not using that kind of weight, but I figured better safe than sorry, so I switched to double overhand.
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: tobymax on February 03, 2014, 07:16:05 PM
Monday 2/3 - Chest  Feeling:  Ready to lift, but bummed that the next two days may not include a workout.

Flat BB Bench Press:
135 x 12
135 x 12
185 x 5
195 x 5
205 x 5
205 x 5
185 x 6
135 x 12

New Freemotion were machines installed in the gym over the weekend, so I gave a couple of them a try:

Freemotion Flys:
90 x 15
110 x 15
120 x 12

Freemotion Cable Crossovers:
(weight listed [first number] is each side)
17 x 13
20 x 12
20 x 12

Incline BB Bench Press:
135 x 8
135 x 8
135 x 8

50 minutes, 17 sets

I was shocked at how light of weight I used on the Freemotion cable machine, yet it felt like double that amount on the regular cable machine.  Next week:  Time to bump the bench presses up to 210.  Slow but steady.

Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: sakustoms on February 03, 2014, 08:31:28 PM
Good workout. We have cable machines that seem so different from each other too. Makes it hard to guage progress if you have to keep switching.
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: tobymax on February 05, 2014, 01:23:35 PM
Tuesday 2/4 -- No gym because of heavy snow.

Wednesday 2/5 -- Undecided whether I'm going to venture out or stay home and watch the dozens of judge shows that are on daytime TV.  I mean work from home.
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: sakustoms on February 05, 2014, 10:19:56 PM
Tuesday 2/4 -- No gym because of heavy snow.

Wednesday 2/5 -- Undecided whether I'm going to venture out or stay home and watch the dozens of judge shows that are on daytime TV.  I mean work from home.

For the second day this week I only left my house to move snow... Lots of it. I would rather go to work.  >:(
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: tobymax on February 06, 2014, 08:00:41 PM
Thursday 2/6 - Legs  Feeling:  Ready to get back at it after 2 days snowed in.  Not happy that it's leg day.

The Dreaded Squats:
45 x 16
135 x 5
155 x 5
175 x 5
185 x 5
195 x 5

Seated Calf Raises:
115 x 15
125 x 12
135 x 10
145 x 9
145 x 8

Prone Leg Curls (I hate these almost as much as squats):
70 x 12
90 x 8
90 x 8
70 x 12

Leg Press (HS machine was already loaded with 380, so I just went with it):
380 x 8
380 x 8
380 x 8

Calf Presses on Leg Press Machine
380 x 10
380 x 10
380 x 10

50 minutes, 21 sets.

195 is the the most I've done on squats since tweaking my lower back around Thanksgiving.  Like my deadlifts, I'm slowly working my way back up.  I still dislike squats tremendously.
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: Bando on February 06, 2014, 08:19:41 PM
it's leg day.


you must be 8th person I read who did legs today.

Thursday: national leg day.

I have a theory that the lifts you hate most are the ones that will make you grow the most. 8)
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: doughnutgut on February 07, 2014, 05:50:26 AM
Thursday 2/6 - Legs
195 is the the most I've done on squats since tweaking my lower back around Thanksgiving.  Like my deadlifts, I'm slowly working my way back up.  I still dislike squats tremendously.

I don't think anyone gets the most adrenaline rush for squats like any other lift performed when training mate.

Solid work going on man. Keep it up. Some great deads up there also. Make squats your friend. ;)
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: sakustoms on February 07, 2014, 07:12:23 AM
Thursday 2/6 - Legs  Feeling:  Ready to get back at it after 2 days snowed in.  Not happy that it's leg day.


Solid workout man. I'm right there with your feelings on leg day.  :o I hate working legs but because their my worst bodypart I'm gonna do what I gotta do.


it's leg day.


you must be 8th person I read who did legs today.

Thursday: national leg day.

I have a theory that the lifts you hate most are the ones that will make you grow the most. 8)

I sure hope your theory is right because I hate squats.  :doh:
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: tobymax on February 08, 2014, 12:08:17 AM
I have a theory that the lifts you hate most are the ones that will make you grow the most. 8)

Bless your heart, I sure as hell hope so.

Friday 2/7- Cardio
35 minutes on Cybex Arc Trainer, hill interval setting, level 6.
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: FLEX on February 08, 2014, 01:29:38 PM
I have a theory that the lifts you hate most are the ones that will make you grow the most. 8)

Straight up broscience.


But I agree.   :yes:
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: tobymax on February 09, 2014, 05:08:04 PM
Sunday 2/9 - Shoulders & Traps.  Feeling: enthused and strong

When I got to the gym, both racks where I usually do standing ohp were occupied, so I decided to do seated ohp for a change.

Seated Overhead Press:
45 x 25
45 x 25
95 x 5
105 x 5
115 x 5
125 x 5 (PR)
125 x 5
Normally I would stop there, but I felt like going on...
115 x 8
105 x 8
95 x 9
45 x 25
Shoulders were pretty pumped after that.

Shrugs with Trap Bar:
205 x 12
225 x 10
225 x 10
205 x 12
185 x 16
135 x 20

Dumbbell Lateral Raises:
Drop sets, no rest...
30 x 6, 25 x 6, 20 x 6, 15 x 6, 12.5 x 6, 10 x 8
Rest 2 minutes, then again:
30 x 5, 25 x 5, 20 x 5, 15 x 5, 12.5 x 5, 10 x 6

65 minutes.  19 sets if I count the drop sets as one big set.

It snowed 2 inches in the 90 minutes that I was in the gym.  The streets were slick as snot on glass (as my father would have said), and three blocks from home my car slid into a snow bank left by the plows from the 10 inches earlier in the week.  Totally stuck.  My winter emergency shovel was not in my trunk for some reason, so I walked home to get a shovel and walked back.  I spent about 20 minutes shoveling out around the car when a good-deed-doer came by in a big 4WD with a chain and pulled me out.  So I got home and spent another 45 minutes shoveling the driveway.  I know, shoveling 2 inches of snow may seems unnecessary, but our driveway is a pretty good slope and this stuff was seriously slippery. 

Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: FLEX on February 09, 2014, 05:14:41 PM
Nice work.  Seated OHP is one of my favs.
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: Bando on February 09, 2014, 05:40:09 PM

Shrugs with Trap Bar:
205 x 12
225 x 10
225 x 10
205 x 12
185 x 16
135 x 20


Do you feel like these are working for you? I did them for a couple of years and never really thought they did much for me.
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: tobymax on February 09, 2014, 05:50:21 PM
Funny you should ask that Bando, because I've been asking myself the same thing. I've only used the trap bar 5 or 6 times, and I'm not feeling the mind-muscle connection with it.  I know the traps are a back muscle, and I've see various youtube videos showing how to make sure the upper back is highly involved in the movement.  With dumbbell shrugs I can feel it, and I think I have made noticeable progress with them.  I was thinking about switching my shrugs to back/deadlift day rather than shoulder day. 
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: Bando on February 09, 2014, 06:29:55 PM
With dumbbell shrugs I can feel it, and I think I have made noticeable progress with them.

That's kind of how I feel. Also for me the #1 trap builder is Deads, you don't feel them getting worked but they really do.
Title: Re: Toby's Greatest (and First) Ever Journal - 2014
Post by: sakustoms on February 09, 2014, 08:18:59 PM
With dumbbell shrugs I can feel it, and I think I have made noticeable progress with them.

That's kind of how I feel. Also for me the #1 trap builder is Deads, you don't feel them getting worked but they really do.

Nice work toby. Congrats on the PR.

I normally do shrugs on shoulder day but this week was screwed up so I ended up doing them on deadz day. My shoulders were fried at the end of the workout.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on February 10, 2014, 12:15:15 PM
Got some pretty good DOMS in the shoulders and upper back/traps today, for the first time in a long time.  Maybe the trap bar shrugs did connect and do a little something.  Or maybe it was the snow shoveling.

My lower back is feeling pretty stressed from yesterday's activities, so although today is back day I may not do deadlifts.  Because I'm a wimp.  Maybe just Hammer Strength high and low rows, and maybe some rare biceps/triceps when I hit the gym this evening.

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Bando on February 10, 2014, 07:56:32 PM

My lower back is feeling pretty stressed from yesterday's activities, so although today is back day I may not do deadlifts.  Because I'm a wimp.


skipping deads with a sore lower back does not make you a wimp
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on February 11, 2014, 11:30:07 PM
Okay, so I skipped the gym altogether on Monday.  I just wasn't feeling it, which is rare for me these days.  Usually I'm excited to get to the gym for some "me time", but I worked late and just wanted to go home.

I guess I'm still sore from Sunday's snow shoveling.  Not sore, actually... fatigued... in the lower and middle back.  But I really wanted to get to the gym today, and I really wanted to do my deadlifts, so...

Tuesday 2/11 - Back

Deadlifts:
135 lb  x 10, x 10
185 lb x 5
205 lb x 5
235 lb x 5
I like to do 8 sets usually, but at this point I began to feel that deadlifts were not such a good idea today.  Nevertheless, I was glad to do 235x5, the most I've done double overhand with no versa gripps.  Last week I could only do it for 4 reps.   So I decide to wrap up deads with one more...
135 lb x 10

Hammer Strength High Row:
140 x 15
160 x 15
180 x 10
180 x 10
160 x 12
140 x 15

My weakest workout in months at only 30 minutes / 12 sets, but at this point I was just ready to hit the steam room and take a shower.  Maybe I should just consider this a deload week.  We'll see about that tomorrow, chest day!






Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on February 12, 2014, 07:28:30 AM
Okay, so I skipped the gym altogether on Monday.  I just wasn't feeling it, which is rare for me these days.  Usually I'm excited to get to the gym for some "me time", but I worked late and just wanted to go home.

I guess I'm still sore from Sunday's snow shoveling.  Not sore, actually... fatigued... in the lower and middle back.  But I really wanted to get to the gym today, and I really wanted to do my deadlifts, so...

Tuesday 2/11 - Back

Deadlifts:
135 lb  x 10, x 10
185 lb x 5
205 lb x 5
235 lb x 5
I like to do 8 sets usually, but at this point I began to feel that deadlifts were not such a good idea today.  Nevertheless, I was glad to do 235x5, the most I've done double overhand with no versa gripps.  Last week I could only do it for 4 reps.   So I decide to wrap up deads with one more...
135 lb x 10

Hammer Strength High Row:
140 x 15
160 x 15
180 x 10
180 x 10
160 x 12
140 x 15

My weakest workout in months at only 30 minutes / 12 sets, but at this point I was just ready to hit the steam room and take a shower.  Maybe I should just consider this a deload week.  We'll see about that tomorrow, chest day!

Nothing wrong with a deload week. I am skipping the gym altogether this week for my deload. I know if I go I will just overwork myself and this is my programmed deload week.

On another note, I wish my gym had a steam room or sauna or something. Jealous......
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on February 14, 2014, 10:47:22 AM
In keeping with my blah, icky, snowy, weak-feeling, un-enthused theme this week, I'm rolling with the previously unplanned deload, sort of.  I skipped the gym on Wednesday.  Thursday was chest.  On BP I felt weak and went slightly lighter than what I have been doing lately.  Flys on a new machine felt good, and then did Hammer Strength Decline Presses, which I normally don't do.

Next week:  Back to full strength, progress, and hopefully the New Year crowds will die off after V-Day so I can get back on a cable machine for my flys!

Thursday 2/13 - Chest

Barbell Flat Bench Press:
135 lb x 12, x 12
165 lb x 5
185 lb x 5
195 lb x 5
185 lb x 5
165 lb x 8
135 lb x 12

FreeMotion Machine Flys
80 lb x 15
90 lb x 20
100 lb x 15
110 lb x 15
110 lb x 15
Usually would stop there, but these felt good, so...
100 lb x 12
90 lb x 12
80 lb x 12

Hammer Strength Decline Press:
140 lb x 15, x 15, x 12
120 lb x 12, x 12

60 minutes, 21 sets.

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Bando on February 14, 2014, 03:03:34 PM

Next week:  Back to full strength, progress, and hopefully the New Year crowds will die off after V-Day

I know these feels
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on February 18, 2014, 09:50:54 PM
Friday 2/14 - Cardio
35 minutes - Cybex ArcTrainer, level 6, interval setting

Tuesday 2/18 - Back
Finally back in the gym after a blah week.  Workout cut short by a little work emergency that required my attention.

Deadlifts:
135 lb x 10
155 lb x 10
175 lb x 5
195 lb x 5
215 lb x 5
245 lb x 3 - Most I've lifted without grips or straps
with versa gripps:
255 lb x 5
275 lb x 3 - Most I've lifted since hurting my back in November.

Hammer Strength High Row:
160 lb x 15
180 lb x 14
190 lb x 12
190 lb x 10

That's when I was bombarded by emails from work and had to quit.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: doughnutgut on February 19, 2014, 04:56:03 AM
Great Dreads session Toby.

Deload paid off indeed.. Plenty of volume. GJ on the jump up from when you were hurt.

Solid/10
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on February 23, 2014, 07:05:46 PM
Alrighty then.  It's been a couple of crappy weeks now, but the coming new week holds promise!

After Tuesday's short back session, I got sick with some stomach bug for almost 2 full days.  So no lifting Wednesday or Thursday.  Friday I was not feeling 100% well, but felt well enough to make a token appearance at the gym.

Friday 2/21 - Misc.
Went in feeling quite weak and a bit wobbly after being sick, so I took it easy with a little mish-mash, light weights, mostly shoulders:

Standing Overhead Press:
45 lb x 25, x 20
85 lb x 10, x 10, x 10

Incline Bench Press:
135 lb x 10, x 9, x 8
115 lb x 10, x 9

Face Pulls:
70 x 15, x 15, x 15

Reverse Flys on new FreeMotion machine:
60 x 12, x 12, x 12

16 sets, about 40 minutes.


Sunday 2/23 - Cardio
Run/walk on indoor track at gym, 22 laps/2.2 miles/25 minutes.
(Run 3 laps - walk 1 - run 3 - walk 1, etc.)

I've never been much of a runner or done much cardio, but I want to improve my cardio vascular health.  I've been getting winded too easily during my weight training, and as I approach my 50th birthday I'm mindful that heart attacks in the early 50's run in my family.  This was my first running session in years.  I plan to do a lot more of it.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Daniel0636 on February 24, 2014, 06:03:28 AM
Great job on the OHP PR!
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on February 24, 2014, 01:26:04 PM
Glad you're feeling better. Great idea on the cardio, I really need to get back into running. My cardio absolutely sucks.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: doughnutgut on February 24, 2014, 05:32:10 PM
Nice work.

Only time i do cardio is if it is raining.

Then it depends on the speed of the rain.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on February 24, 2014, 06:00:06 PM
Glad you're feeling better. Great idea on the cardio, I really need to get back into running. My cardio absolutely sucks.
I've run off and on over the years, but never stuck with it for more than a few weeks at a time.  I felt so good after yesterday's run, in a way that just doesn't happen when I use an elliptical.  It was only 25 minutes, but I was good and sweaty and tired and exhilarated.  I would have liked to lift weights afterwards, but I had other plans for the day and had to move on. 

My hips are really sore today, with this being my first run in at least 3 years.  Already looking forward to the next one.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on February 24, 2014, 08:42:38 PM
Well great start back. The soreness is expected. I know when I run anywhere around my house it's all uphill/downhill and I end up coming back up a steep hill to get home. By then I can barely walk up it. I'm ready to call a cab.  :o
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on February 25, 2014, 08:41:47 PM
Felt good and enthused going into the gym today, but once under the bar found that I wasn't quite at full strength today after the last two blah weeks.  It felt like a good workout nevertheless.

Tuesday 2/25 - Chest
Flat BB Bench Press
135 lb x 12
135 lb x 10
175 lb x 5
185 lb x 5
195 lb x 5
205 lb x 4 - I had previously gotten up to 2 or 3 sets x 5 at 205, but it just wasn't there today. Almost failed at 4.
185 lb x 5
175 lb x 5
135 lb x 10

Cable Crossovers
40 x 10
40 x 10
40 x 10
(the cable machine plates aren't marked with weights.  I used 4 plates, assuming 10 lb each.)

Barbell Pullovers
70 x 12
70 x 12
70 x 10
I love pullovers.  My chest is majorly pumped after these.

Hammer Strength Incline Press
140 x 8
140 x 6
130 x 6

18 sets, 55 minutes.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: BLK00TJ on February 25, 2014, 08:52:25 PM
Good work and a lot of it.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: rangerNY on February 26, 2014, 03:56:40 PM
Subbed. Keep up the good work!
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: doughnutgut on February 26, 2014, 08:00:10 PM
Great work Toby.

That 205 x 5 for 5 will be just around the corner. Betcha.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on February 26, 2014, 11:14:12 PM
Did not want to do legs today.  Did legs anyway, and felt good about it afterwards.

Squats have almost defeated me mentally, but I will fight back.  I will keep doing them even if it's only as a warm up to my leg presses.  Even if I only add 5 lbs once every couple of months.  Even as I bench press more than I squat.   :o

Wednesday, 2/26 - Legs

Warm up: 15 bw lunges, 15 bw squats, 15 squats with bar.

Squats:
135 lb x 8
135 lb x 8
175 lb x 5
185 lb x 5
195 lb x 5

Leg Press:
270 lb x 10
360 lb x 5
450 lb x 5
500 lb x 5
500 lb x 5
450 lb x 5
360 lb x 8
270 lb x 8

Calf Press on the Leg Press:
270 lb x 20
360 lb x 10
450 lb x 10
450 lb x 10
360 lb x 13
270 lb x 18

19 sets, 1 hour.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on March 01, 2014, 12:38:00 PM
Friday 2/28 - Cardio
Just 35 min. cardio on Cybex ArcTrainer.  Wanted to run.  Forgot running shoes.

Saturday 3/1 - Shoulders

Standing OHP:
45 lb x 20, x 20
95 lb x 5, x 5
100 lb x 5, x 5
110 lb x 3, x 5, x 4
45 lb x 16

Dumbbell Shrugs:
75's x 15, x 15, x 18, x 16, x 15
Time to move up to the 80's. 

Cable Face Pulls:
70 lb x 18
80 lb x 15, x 15
90 lb x 12, x 12

20 sets, 50 minutes.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on March 01, 2014, 07:23:06 PM
Looks like a solid shoulder session. Do you get any doms from the face pulls?
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: FLEX on March 02, 2014, 04:29:38 PM
Did not want to do legs today.  Did legs anyway, and felt good about it afterwards.

And that is how it's done.  No excuses.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on March 03, 2014, 11:10:04 AM
Looks like a solid shoulder session. Do you get any doms from the face pulls?
Thanks sak.

I have gotten doms from face pulls, but sometimes it's hard to tell because of the usual upper body aches and doms between back, shoulder and chest days.  But there have been times when I really feel that mind-muscle connection on face pulls, and can definitely feel it for a couple days afterwards. 
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on March 03, 2014, 01:14:15 PM
I really need to work on the MMC. I do them how they should be done but don't feel like I get enough out of them.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: taylor9569 on March 03, 2014, 03:40:50 PM
I had the same problems with face pull's.
I could never get the feel for them and ended up dropping them.

Nice work in here  :)
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on March 04, 2014, 11:30:24 PM
Monday 3/3 - Cardio
2.3 miles run/walk.  (0.1 mile track, run 3 laps/walk 1 lap, etc.)
25 minutes


Tuesday 3/4 - Back

Went in feeling enthused and strong.  Didn't quite pan out when I hit the weights.  No records were broken, to say the least.  All racks where I normally do deadlifts were in use (for the first time in, like, ever) so that took some of the wind out of my sails after I happily trotted upstairs to the weight floor.  Had to start with something else...

Hammer Strength High Rows:
160lb x 18
180lb x 12

Rack opened up!  Switch to Deadlifts:
No Versagripps:
135lb x 8
185lb x 5
205lb x 5
225lb x 5
245lb x 2  Well that sucks.  I was hoping to get 5, but hands felt slickery.  No chalk in my gym.

With Versagripps:
245lb x 5
255lb x 5
275lb x 5
Was hoping to do 285x5 today, but it just wasn't happening.

Back to High Rows:
180lb x 12
200lb x 11
200lb x 10

It was hot and overcrowded in the gym (which is a recent development in this huge gym), so I called it quits then.  Didn't have time to wait on equipment for more exercises.

Only 13 sets, 50 minutes.

 
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on March 05, 2014, 06:51:48 AM
Looks like a damn good session to me. You guys are lucky to have a rack where you can DL. I have to steal a bar from one of the benches and DL in a corner by the tanning booths. :)

My gym is wayyyyy over crowded anymore. It's annoying having to switch up my 531 routine at any given moment due to machine availability.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on March 06, 2014, 11:33:23 PM
"Went in. Fucked shit up. Left......."

I read that in Taylor9569's journal, and somehow it made me feel like... well, doing that.

Thursday 3/6 - Chest

I had to break through the 205 lb mental barrier on bench press.  So I did.  I struggled with 205 last chest workout.  I thought if I just break through it, then when I drop back to 205 it will feel lighter.  Right?  Right?  So this evening was all about the bench press.  And then some. 

Barbell flat BP:
Warm up, bar only x 35
135 lb x 12
155 lb x 10
175 lb x 5
185 lb x 5
185 lb x 6
195 lb x 5
205 lb x 3
210 lb x 3 - PR
215 lb x 3 - PR

205 lb x 4
185 lb x 5
135 lb x 10

I sort of benched 215 in the past, but they were nowhere near full ROM.  This time it was down to the chest, pause for a count, then up.  So I'm calling these PR's.  Didn't even think of making a video at the time.  I never think of that when I'm in the zone with my music blasting in my ears (don't even ask what kind of music; I'm gay, remember?).  I'll try to remember a video one of these times.

Barbell Pullovers:
I use the pre-loaded barbells for these.  Today I moved up from 70 to 80:
80 x 12
80 x 12
80 x 10

Hammer Strength Chest Press:
(one set while waiting for the HS Decline machine to open up)
140 lb x 10

Hammer Strength Decline Chest Press:
140 lb x 12
140 lb x 10
140 lb x 10

FreeMotion Machine Flys:
90 lb x 15
100 lb x 15
110 lb x 12

22 sets, 55 minutes.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on March 06, 2014, 11:45:33 PM
Chest today...
(http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/06/297849/gallerypic/BUhJMmdDaebCkjrgzxcZousVtNCYcaaGglbG-610xh.jpg)
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on March 07, 2014, 07:10:04 AM
"Went in. Fucked shit up. Left......."

I read that in Taylor9569's journal, and somehow it made me feel like... well, doing that.

Thursday 3/6 - Chest

I had to break through the 205 lb mental barrier on bench press.  So I did.  I struggled with 205 last chest workout.  I thought if I just break through it, then when I drop back to 205 it will feel lighter.  Right?  Right?  So this evening was all about the bench press.  And then some. 

Barbell flat BP:
Warm up, bar only x 35
135 lb x 12
155 lb x 10
175 lb x 5
185 lb x 5
185 lb x 6
195 lb x 5
205 lb x 3
210 lb x 3 - PR
215 lb x 3 - PR

205 lb x 4
185 lb x 5
135 lb x 10

I sort of benched 215 in the past, but they were nowhere near full ROM.  This time it was down to the chest, pause for a count, then up.  So I'm calling these PR's.  Didn't even think of making a video at the time.  I never think of that when I'm in the zone with my music blasting in my ears (don't even ask what kind of music; I'm gay, remember?).  I'll try to remember a video one of these times.

Barbell Pullovers:
I use the pre-loaded barbells for these.  Today I moved up from 70 to 80:
80 x 12
80 x 12
80 x 10

Hammer Strength Chest Press:
(one set while waiting for the HS Decline machine to open up)
140 lb x 10

Hammer Strength Decline Chest Press:
140 lb x 12
140 lb x 10
140 lb x 10

FreeMotion Machine Flys:
90 lb x 15
100 lb x 15
110 lb x 12

22 sets, 55 minutes.

Awesome job smashing the 205 barrier and getting the new PRs. Way to go man. Good job on moving to the 80s for pullovers too. I did that this week but with DBs. My last rep of the last set I almost smacked the DB off my head. Good times.  :panic:

Chest is looking good in the pic. Mirin those traps too. 8)

But, I gotta ask. What music were you listening to? Being gay doesn't give you an excuse to listen to shitty music.  :rofl:
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on March 07, 2014, 11:52:10 AM
But, I gotta ask. What music were you listening to? Being gay doesn't give you an excuse to listen to shitty music.  :rofl:

It was my Cher station on Pandora, so mostly diva dance anthems.  It's typically either that or my Broadway Showstoppers station, or just Today's Top Hits.  Since I'm using my phone for music and also logging my workout on the JEFit app, I never remember to use it for videos.

Thanks for the comments!
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: doughnutgut on March 07, 2014, 12:07:06 PM
Looking good dude. (no homo)

ITT i am told you are gay. If you mentioned it before then I was probably no giving a fuck and missed it. But noticed it this time because of your interest in cher music. WTF!!!

Nice bench pr. Looming close to 2pps. My ultimate goal that seems so hard to hit.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on March 07, 2014, 01:10:09 PM
But, I gotta ask. What music were you listening to? Being gay doesn't give you an excuse to listen to shitty music.  :rofl:

It was my Cher station on Pandora, so mostly diva dance anthems.  It's typically either that or my Broadway Showstoppers station, or just Today's Top Hits.  Since I'm using my phone for music and also logging my workout on the JEFit app, I never remember to use it for videos.

Thanks for the comments!

Some of Cher's older music isn't too bad. I like "If I could turn back time".

(https://i.chzbgr.com/maxW500/716281600/h2D5CF0B3/)

I'd probably rather listen to broadway music than most of the crap they call "hits" today.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Daniel0636 on March 07, 2014, 04:43:11 PM
Damn, strong bench numbers!
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: FLEX on March 08, 2014, 06:43:43 PM
Congrats on the bench PRs Toby.  Solid work.


Being gay doesn't give you an excuse to listen to shitty music.  :rofl:

Lost it.  LMAO. ;D
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on March 11, 2014, 10:10:47 AM
Holy cow, it's been hard to find the time for weight training lately.  Looking back at the past month, I realized I've only been lifting twice a week and doing my new cardio effort once or twice a week.

Things are only going to get worse at work with a lot of traveling from now until mid-June.  Then I've got a 10 day vacation in late June.  So I got to come up with a plan to maintain some effective training for a few months, and then I might switch it up again when my time frees up in July.

SO... I'm going to switch to something like RangerNY's A/B split, so if I only lift twice a week at least I'm hitting the compounds and getting full body workouts.  Refer to post #1 in Ranger's journal.  Chins and BOR's aggravate my elbows, so I'm going to change those to Hammer Strength high rows and low rows, or maybe some additional chest/shoulder exercises.  I'm starting today with a workout of squats, OHP, and Hammer Strength high rows.

Meanwhile...

Monday, 3/11 - Cardio
Run/Walk 2.6 miles, 25 minutes
0.1 mile indoor track, ran 21 laps walked 5.
(remember, I'm new to this running thing, so that was kinda a lot for me.)

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Bando on March 11, 2014, 10:14:16 AM
That's a freaking 10 minute mile dude, not bad at all.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on March 11, 2014, 10:27:30 AM
That's a freaking 10 minute mile dude, not bad at all.

No wonder I could barely carry on after that.  Everyone else walks on that track, so I don't have any other runners to compare my pace with, and I don't know if a 10 minute mile is good or what.  Silly, but one reason I switched to running is because I picked up a pair of nice Saucony shoes at a great price because they looked cool, and then I decided to try running in them.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Daniel0636 on March 11, 2014, 03:27:37 PM
The full body thing sound like a good plan to me! That way you can just work out when you are free and pick up where you left off if you have to miss a session....
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on March 11, 2014, 06:55:49 PM
I'll attempt this from my phone...

Starting new routine, Workout A.  Didn't go out for any records or anything, just feeling my way around it.

Warm up: 8 min on elliptical, 20 bw squats, 15 bar only squats.

Much Hated Squats:
135 x 8
155 x 6
175 x 5
185 x 5
195 x 5
Yes, that is my lame squat workout.

Standing OHP:
Bar x 15
95 x 6
105 x 5
110 x 5
110 x 5
105 x 5

Hammer Strength High Row:
90 x 20
140 x 15
180 x 10
200 x 8
200 x 8
180 x 8

That's it. Felt kinda weird not annihilating one body part with multiple different exercises, but felt good nonetheless.  I feel like I should have done more sets of each exercise.  Next time.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on March 11, 2014, 08:05:38 PM
No sense in hammering yourself when you're just starting a new routine. Like you said, you're feeling your way around it. Get comfortable, tweak a little and go from there.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: doughnutgut on March 11, 2014, 09:31:00 PM
No sense in hammering yourself when you're just starting a new routine. Like you said, you're feeling your way around it. Get comfortable, tweak a little and go from there.

^^^ This

But also good solid session man.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: rangerNY on March 13, 2014, 12:07:33 PM
In for this.

The A/B I'm doing is really just a variant on the StrongLifts 5x5 program.  That's a good place to start if you've never done a 5x5. If you're used to doing all kinds of isolation stuff at first it feels like not enough work, but give it time.  As you add weight, its plenty of work and going down this road is by far the best decision I've made in the gym EVER. It usually means doing each day twice so you're lifting 4x a week.  Trust me.  You'll feel it as you progress. ;-)



Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on March 13, 2014, 10:44:30 PM
Thanks ranger.  Unfortunately I won't be doing the A/B thing 4 times a week.  The reason I'm doing it is because the next 8 to 10 weeks are going to be crazy with work and traveling, so I'm probably only going to hit the weights twice a week.  So A & B just once a week.  I might try 5x5 once I find the right weights to use for that, but today I did more sets/reps than that.  I've added in some running to to my fitness program, which I haven't done in years.  I plan to continue that while I'm traveling for work.

So here we go...

Wednesday 3/12 - Cardio
2.1 miles, indoor track, 22 minutes.
20 minutes of yoga & stretching, felt oh-so-good.



Thursday 3/13 - Workout B

Awesome workout today!  Felt good and strong, and I felt great afterwards. 

Deadlifts:
Warm up, simulated deadlifts, bw x 25.
135 lb x 5
205 x 5
225 x 5
245 x 5 (PR without grips or straps)
275 x 5
285 x 3 (highest weight since straining my back in November.  PR is 315 x 3)

Flat BB Bench Press:
Warm up, bar only x 25
135 lb x 10
185 lb x 5
205 lb x 5
205 lb x 5
205 lb x 5 (PR of sorts, first time 3x5 with 205 lbs)
185 lb x 5

Seated Rows on Machine:
90 x 12
100 x 10
110 x 6
110 x 5
110 x 5

Seated Calf Raises
115 x 12
125 x 10
140 x 10

20 sets, 60 minutes.  That was a pretty fast-paced workout for me, with reduced rest times between sets.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on March 14, 2014, 06:51:17 AM
Great job hitting that bench PR toby, and on bringing the deads numbers back up. That 315 will come and go before you know it as you move on up in weights.  :thumbsup:
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Daniel0636 on March 14, 2014, 07:03:31 AM
Really nice bench numbers! Solid work.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on March 14, 2014, 08:53:29 PM
Bonus workout today!  Didn't think I was going to get in a workout today, but I left work early and did one.

I did Workout A of my new plan.  This is the first time - ever! - that I've done squats twice in one week.  I was jazzed for a good workout today...

Friday 3/14

Squats:
Warm up, bar only x 20
135 lb x 10
185 lb x 5
195 lb x 5
200 lb x 5
200 lb x 5   *200 x 5 is the most of squatted in several months.

Standing OHP:
Warm up, bar only x 20
95 lb x 5
110 lb x 5
115 lb x 5
115 lb x 5
115 lb x 5  *first time doing 3x5 with 115 lbs.

I'm still trying to figure out what to do next in this new workout routine.  Today it was:

Supersets:  Pec Flys / Reverse Flys on FreeMotion machine:

100 lb x 10  /  70 lb x 10
120 lb x 10  /  90 lb x 5
130 lb x 8  /  100 lb x 5
140 lb x 6  /  100 lb x 5
150 lb x 5  /   90 lb x 6
150 lb x 6  /  nothin... time to go.

Another fast paced workout with shorter rest times.  55 minutes.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: thehobbes on March 16, 2014, 03:54:58 PM
Awesome bonus workout, congrats on nailing the 3x5 ohp.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on March 17, 2014, 07:10:57 AM
Hitting PR after PR. Nice job man. Getting things done in here.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Daniel0636 on March 18, 2014, 12:21:23 PM
Great job on the squats and OHP! The extra frequency will be great for your squats, can't wait to see them progress even more :)
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on March 19, 2014, 05:08:26 PM
Okay, the crazy work schedule has kicked into full gear now, so I just had my first weightlifting workout of the week.   After feeling strong like Superman last week, today it felt like there was some extra gravity at my gym.  I knocked it out, but didn't break any records.  So I came home, and as I sit here now I realize that I must be coming down with something.  Sore throat, kind of wheezy in the chest.  Ugh.  So...

Monday 3/17
Run/Walk 3.0 miles, 33 minutes.  25 laps running, 5 laps walking.

Wednesday 3/19 - Workout B

Deadlifts:
Lower back was sub-par today so I didn't push it.
135 lb x 10
185 lb x 5
205 lb x 5
225 lb x 5
235 lb x 5
235 lb x 5

Flat BB Bench Press:
bar only x 20
135 lb x 10
155 lb x 5
185 lb x 5
195 lb x 5
195 lb x 5

Seated Machine Rows, close grip:
90 x 10
110 x 6
120 x 5
130 x 5
130 x 5
110 x 8

Seated Calf Raises:
115 lb x 12
135 lb x 10
150 lb x 10

60 minutes.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: rangerNY on March 19, 2014, 05:40:40 PM
Nice job in here.  You'll love AND hate squatting twice a week.

I see the seated cable rows in place of the Pendlays.  That's a good choice.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on March 19, 2014, 05:56:25 PM
Thanks ranger.  Yeah, I can do close grip seated rows without the elbows hurting,  so I've kinda settled on that for workout B.  For workout A, I like following the squats and OHP with flys/reverse flys supersets.  I've always done those with light weights but I'm going to up it to a 5 rep weight.  Thanks for the support.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on March 20, 2014, 12:42:51 PM
Sucks when life gets in the way. At least you made it in, more than a lot of folks.  8)
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on March 20, 2014, 04:01:12 PM
Thursday 3/20 - Workout A

Still not feeling as strong as last week, so didn't go for any PRs, but it felt like a decent workout.

Much Hated Squats:
warm up, bar only x 15
135 lb x 5
175 lb x 5
185 lb x 5
195 lb x 5
195 lb x 5
195 lb x 5

Standing OHP:
95 lb x 5
105 lb x 5
115 lb x 5
115 lb x 5
105 lb x 5
95 lb x 5

Flys / Reverse Flys Supersets on FreeMotion Machine:
90 x 10  /  60 x 10
120 x 5  /  80 x 5
130 x 5  /  90 x 5
140 x 5  /  90 x 5
150 x 5  /  90 x 5
150 x 5  / 90 x 5

It went quick at just 45 minutes.  Maybe I would squat more if I took more rest time between sets.  Usually I just want to get squats over with, so I probably rush it a bit.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on March 21, 2014, 07:24:15 AM
Looks like a good session. I know the feeling of wanting to get through squats. I still dread doing them even though I know how important they are.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on March 23, 2014, 10:52:50 PM
Snuck in a workout today before leaving town on business.  Now I'm in an EconoLodge hotel in a small town for the next 5 days.  There is a decent looking gym in town, so I'm hoping to get in two sessions this week.

I was pissed off at myself when I got to the gym today and my VersaGripps weren't in my gym bag.  They're lost.  I immediately recalled where I left them in the gym after my last deadlift session, but of course they weren't there, and weren't in the lost-and-found, and weren't in any of the bins around the gym that hold miscellaneous small equipment pieces.  Damn.  Gotta spend another $50+ on new ones.

Sunday 3/23 - Workout B
Today's session was nothing special, but it was adequate.  Deadlifts were limited to my grip strength without VGripps, no chalk, double overhand.

Deadlifts:
135 lb x 10
185 lb x 5
205 lb x 5
235 lb x 5
245 lb x 5
245 lb x 5

BB Flat Bench Press:
45 lb x 20
135 lb x 10
185 lb x 6
195 lb x 5
195 lb x 6
195 lb x 6

Seated Machine Rows, close grip:
105 x 10
120 x 8
125 x 5
140 x 5
140 x 5
130 x 5

55 minutes.

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: doughnutgut on March 23, 2014, 11:10:07 PM
Shit luck losing the grips Toby.

Good dead session still. I know you were able to dread more without grips. So dont be sandbagging buddy :D
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on March 24, 2014, 07:17:11 AM
Snuck in a workout today before leaving town on business.  Now I'm in an EconoLodge hotel in a small town for the next 5 days.  There is a decent looking gym in town, so I'm hoping to get in two sessions this week.

I was pissed off at myself when I got to the gym today and my VersaGripps weren't in my gym bag.  They're lost.  I immediately recalled where I left them in the gym after my last deadlift session, but of course they weren't there, and weren't in the lost-and-found, and weren't in any of the bins around the gym that hold miscellaneous small equipment pieces.  Damn.  Gotta spend another $50+ on new ones.

Sunday 3/23 - Workout B
Today's session was nothing special, but it was adequate.  Deadlifts were limited to my grip strength without VGripps, no chalk, double overhand.

Deadlifts:
135 lb x 10
185 lb x 5
205 lb x 5
235 lb x 5
245 lb x 5
245 lb x 5

BB Flat Bench Press:
45 lb x 20
135 lb x 10
185 lb x 6
195 lb x 5
195 lb x 6
195 lb x 6

Seated Machine Rows, close grip:
105 x 10
120 x 8
125 x 5
140 x 5
140 x 5
130 x 5

55 minutes.

Sucks about the grips Toby. Good to see you're still killing it in the gym. I clicked on the Media link and saw the pics you uploaded.

Gotta say, Dayuuuuumm dude you're looking big. I for one am impressed. Great job.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on March 24, 2014, 10:49:51 PM
Thanks for the comments and the support guys.

I was very happy to find an awesome gym in the small town that I'm in this week, and I bought a 3 day pass.  It has all of the raw iron and equipment of a hardcore gym, plus machines and cardio.  And there were only a few people there at 7:00 this evening, so no problem using the squat rack or anything else. 

Monday, 3/24 - Workout A

Squats:
bar only x 15
135 lb x 8
185 lb x 5
195 lb x 5
205 lb x 5
205 lb x 5

Standing OHP:
95 lb x 8
115 lb x 5
115 lb x 5
115 lb x 5
105 lb x 5
95 lb x 5

At this point, my Workout A was improvised.  They had a bent over row contraption with a long bar that you load with plates, and you stand on some raised foot plates, and there are two different grip options.  With the neutral close grips I was able to use it without elbow pain.  It took me a couple of sets to get the hang of it and get the form right, and I was humbled by how much weight I could (not) pull.  SO ...

Bent Over Rows on a Machine Thingy:
(plate weight only)
90 lb x 5
70 lb x 10
70 lb x 10
80 lb x 7
80 lb x 10

I had time to kill, so I kept going.
Machine Flys:
135 x 15
150 x 10
150 x 10
150 x 10
150 x 10

Note:  On machines with weight stacks I don't list the weight as "lbs", because I don't know if they are really pounds or not.  Case in point, this fly machine was very similar to the one I use at my home gym, but the weight felt significantly lighter.

All in all, it felt like a great workout.  And it was unexpected!
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Bando on March 24, 2014, 11:07:04 PM
On machines with weight stacks I don't list the weight as "lbs", because I don't know if they are really pounds or not.  Case in point, this fly machine was very similar to the one I use at my home gym, but the weight felt significantly lighter.

They are all different, I can workout with what I swear is the exact same machine in another gym and the weight feels different. As long as you pushed it hard it's good.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on March 25, 2014, 07:06:35 AM
On machines with weight stacks I don't list the weight as "lbs", because I don't know if they are really pounds or not.  Case in point, this fly machine was very similar to the one I use at my home gym, but the weight felt significantly lighter.

They are all different, I can workout with what I swear is the exact same machine in another gym and the weight feels different. As long as you pushed it hard it's good.

X2 Actually we've got a contraption that has high pulley on each end and the weight seems heavier on one end than on the other.

Great workout Toby.  8)
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Daniel0636 on March 25, 2014, 04:10:07 PM
Solid lifts! Have you never used mixed grip on deads? I used to use straps but now I just use mixed grip and chalk and I never have any problems anymore. Double overhand deads with no chalk would be hard as hell though!
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on March 25, 2014, 07:56:13 PM
Thanks Daniel.  I have done mixed grip deads, but I generally avoid them.  I know I'm not using terribly heavy weight, but I know a guy who tore his biceps with the underhand grip, and I've read about it happening to others.   Of course my gym doesn't allow chalk.  I haven't tried liquid chalk yet.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on March 25, 2014, 08:37:38 PM
Thanks Daniel.  I have done mixed grip deads, but I generally avoid them.  I know I'm not using terribly heavy weight, but I know a guy who tore his biceps with the underhand grip, and I've read about it happening to others.   Of course my gym doesn't allow chalk.  I haven't tried liquid chalk yet.

I hate hearing about people doing that. I alway use mixed grip when I can't hold DOH and before I switch to hooks ( I use these instead of straps ). But I always think about this.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Bando on March 25, 2014, 09:54:45 PM
Reminds me of that Rippetoe quote, something like this:

Student: "My college doesn't have a squat cage in the gym"
Rip: "I recommend you transfer to one that does"

You really need chalk for unstrapped deads IMO
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on March 25, 2014, 11:04:08 PM
I don't even know of a gym near the suburbs where I live that would allow chalk.  Ah well, I'll get some new Versas.  I don't like regular straps because it feels like it's squeezing a raw nerve on my right wrist, making my pinky and ring finger go numb for a couple days afterwards.  Must not be using them right.  Versas don't do that to me.

Anyway.  Might as well post this here.  I usually don't think about taking back pictures, but was bored in my hotel room after last night's workout.  Still don't have much width, but I'm seeing progress.  I tried taking lat spread pictures, but I obviously don't know how to do a lat spread.  Or don't have lats to spread.  :o

(http://imagecdn.bodybuilding.com/img/user_images/growable/2014/03/24/297849/gallerypic/RLtqrAMbTqwjctzpDhezGiptPqeLwpVJcWjM-610xh.jpg)
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on March 26, 2014, 07:07:06 AM
Everything is looking good toby. Looking lean and solid. Can't wait till I can say the same thing. Great job.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Little Tim on March 26, 2014, 10:34:09 PM
Got a decent amount of meat on them bones, so don't sweat the visual amount of lat spread (some of which just may be your genetic design ). Improvement is improvement.  Looking solid.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on March 31, 2014, 06:26:35 PM
Wow, it's been a week since I logged a workout, and I've only gotten in one crappy workout since then.   I only got in one visit to the good gym in the small town where I was staying in before the job took over and occupied every last minute of my life last week.

So, back home for a week before the next trip.  I made it to the gym yesterday but I might as well have stayed home.  Lack of sleep + lack of good eating = crappy workout.  I had little strength or will, and was yawning throughout.

Sunday 3/30
It was supposed to be my Workout "B", but it didn't quite go that way.

Deadlifts:
135 lb x 10
185 lb x 5
205 lb x 5
lower back was screaming at me so I quit deadlifts at this point.

Bench Press:
45 lb x 20
135 lb x 10
135 lb x 10
185 lb x 5
185 lb x 5
185 lb x 5
135 lb x 12
not the worst bench pressing I've ever done, but far from par.

Hammer Strength Iso Lateral High Row:
140 lb x 15
140 lb x 15
140 lb x 15

Straight Leg Calf Press on a Machine:
150 x 20
190 x 15
230 x 15
230 x 15

Dumbbell Shrugs:
70's x 15
75's x 15
75's x 15

At least I got out of the house and moved my ass around for an hour.  Tonight there is a work dinner thing I have to go to, so no workout. 

Half hour to kill now, so I'll try to catch up on you other guys' journals.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on April 02, 2014, 06:48:33 AM
Workout looking good Toby. Good call on not pushing the DL's. Better safe than sorry.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on April 03, 2014, 09:43:49 AM
Another kind of sucky workout yesterday.  Lower back was kind of wonky but not really painful.  I should have known better, but decided to do squats anyway.  I got a teeny bit off balance on my fourth set and slightly tweaked the back when I corrected.  It really didn't feel that bad at the time, but I stopped doing squats and now this morning my lower back is in pain.  It's in the muscle on the side, not in the spine.

Anyway, here we go...

Tuesday 4/1 - Cardio
Short on time, only ran 2.0 miles, 19 minutes.  Couple laps of fast walking too.


Wednesday 4/2 - Workout A, or at least it started out that way
Warm up: about 25 body weight squats, 40 bw lunges, 15 bar only squats.

Squats:
135 lb x 10
185 lb x 5
185 lb x 5
195 lb x 5
That's when I realized things were going south with my lower back.

Standing OHP:
bar only x 20
95 lb x 8
105 lb x 5
115 lb x 5

Switched to Seated OHP due to the lower back:
115 lb x 7
115 lb x 7
115 lb x 6

Machine Flyes / Reverse Flyes Supersets:
100 x 15 / 70 x 12
120 x 10 / 90 x 8
130 x 8 / 100 x 6
140 x 6 / 100 x 5

 That's when I started pouting, took my ball and went home (don't know if that means anything to anyone but me).    :D

 
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: doughnutgut on April 03, 2014, 11:26:24 AM
Take your ball. Go home. Get some rest. Assess tomorrow.

If all is well then STFU and stop ya whining.   :P

If not. Stretch, roll, rest, re pre hab.

Then kick ass Toby.

Careful on the back my man.

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Daniel0636 on April 04, 2014, 09:12:29 AM
Rolling or using a hard lacrosse/hockey ball should help get any knots out. That's my answer to everything now but it usually works :)
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on April 04, 2014, 11:57:56 AM
Thanks for the comments guys.  DNG, I was just thinking that I've been sounding whiney in my journal!  Kind of bi-polar, like I have a week or two of amazing workouts and then a week or two of feeling bad and whiney.   No more whining!


Yesterday was supposed to be deadlift day, but I wasn't going to do them, so I sort of winged it through a quick mixed workout.

Thursday 4/3

Lying Leg Curls:
70 x 12
90 x 8
90 x 8
90 x 8

Plate Loaded HS Iso-Lateral High Row:
140 lb x 20
190 lb x 10
210 lb x 8
210 lb x 8
I love the burn in the outer lats from this exercise.

Decline Barbell Bench Press:
135 lb x 12
155 lb x 10
155 lb x 10
155 lb x 10
This exercise feels very awkward to me and makes me a little dizzy, so I use light weight.  I haven't done them in a long time, and today just seemed like the day.

Plate Loaded Seated Calf Raises:
115 lb x 12
115 lb x 12
115 lb x 10
115 lb x 10

Not a heavy session by any means, but felt good.




Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on April 04, 2014, 07:05:42 PM
Thanks for the comments guys.  DNG, I was just thinking that I've been sounding whiney in my journal!  Kind of bi-polar, like I have a week or two of amazing workouts and then a week or two of feeling bad and whiney.   No more whining!


Yesterday was supposed to be deadlift day, but I wasn't going to do them, so I sort of winged it through a quick mixed workout.

Thursday 4/3

Lying Leg Curls:
70 x 12
90 x 8
90 x 8
90 x 8

Plate Loaded HS Iso-Lateral High Row:
140 lb x 20
190 lb x 10
210 lb x 8
210 lb x 8

I love the burn in the outer lats from this exercise.

Decline Barbell Bench Press:
135 lb x 12
155 lb x 10
155 lb x 10
155 lb x 10
This exercise feels very awkward to me and makes me a little dizzy, so I use light weight.  I haven't done them in a long time, and today just seemed like the day.

Plate Loaded Seated Calf Raises:
115 lb x 12
115 lb x 12
115 lb x 10
115 lb x 10

Not a heavy session by any means, but felt good.

I don't know what you mean. That looks pretty heavy to me. Nice job again Toby.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on April 05, 2014, 09:37:30 AM
Friday 4/4

Got in a session yesterday. Didn't want to do deads or squats to let my back rest, so I did a good ol' shoulder workout and threw in some light Bando-style tendinitis curls which gave me a little biceps pump.  :D

Dumbbell Lateral Raises, Drop Sets:
25lb, 20, 15, 10, 5, x failure.
Repeat.
Savor the burn!!!

Something new for me; holding a 45 lb plate with both hands and doing front raises:  x10.  Then 35 x 12, 35 x 10.

Several sets of Bando's curls, and some light assisted curls on a preacher machine.

Face Pulls:
70 x 15
80 x 15
80 x 12
80 x 12
(No idea of the actual weight.  Just counted down 7 & 8 plates on the machine stack)

Dumbbell Shrugs:
80's x 12, x 12, x 12

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: BLK00TJ on April 05, 2014, 12:22:26 PM
Good work!  I did face pulls for the first time ever yesterday.  I'm feeling them today and I didn't even go heavy on them (30/40/50 x 10)
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on April 06, 2014, 10:00:03 AM
Good job Toby. I try to do facepulls every shoulder session when time permits. I have no idea of actual weight a one machine says 135lbs and the other one says 65lbs.  :S
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Daniel0636 on April 06, 2014, 11:37:26 AM
I should really focus more on rear delt work too, it always feels like such a hassle after doing heavy lifts lol.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on April 07, 2014, 10:59:11 PM
Stuck in a small town this week, in a Comfort Inn with the worst fitness center ever.  The last few Comfort Inns I stayed in had a Bowflex, which was bad enough, but this one has some awful cable machine that apparently doesn't have enough attachments to do any damn thing on it.   I haven't yet found a local gym to use.

So today's workout was 15 minutes on the hotel treadmill and 125 pushups.  Whoopeeeee!!!
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on April 08, 2014, 06:46:27 AM
Stuck in a small town this week, in a Comfort Inn with the worst fitness center ever.  The last few Comfort Inns I stayed in had a Bowflex, which was bad enough, but this one has some awful cable machine that apparently doesn't have enough attachments to do any damn thing on it.   I haven't yet found a local gym to use.

So today's workout was 15 minutes on the hotel treadmill and 125 pushups.  Whoopeeeee!!!

Sounds a lot like the gym at the hotel I stayed at in New Mexico once. Had some 3 station machine with missing attachments. I managed a short run and a few odd exercises.  :o
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on April 09, 2014, 07:34:15 PM
Score!  Found the YMCA in this Kentucky town that I'm stuck in, and it has an awesome gym.  An old school Iron Dungeon type of place with old-ass iron plates, squat racks, every kind of bench, loose wires hanging from the ceiling, fluorescent lights dangling down.  Loved it.  It smelled like sweat and was full of big-ass lean muscular dudes doing ATG squats, deadlifts, bent over rows, OHP...  All stuff I rarely see in my usual cupcake land suburban gym.  There was a separate cleaned-up area with brand new Cybex machines that was like stepping into a different world from that free weights room.  The only problem was that I wasn't feeling very strong when I stepped under the bar, but I muddled through anyway.  I'll hit it again tomorrow.

Wednesday 4/9
I'm totally off of my A/B workout plan for now, just doing a mish-mash of full-body workouts.

Squats:
bar x 15
135 lb x 10
185 lb x 5
WTF?  My knee is hurting.  It never hurts.
185 lb x 5
Stopped because of the damn knee.

Standing OHP:
bar x 20
95 x 10
105 x 8
105 x 5
105 x 5
95 x 8

Over to the room with the machines:

Machine shoulder press:
90 x 15
90 x 15
110 x 8

Machine Flys:
90 x 15
90 x 15
110 x 8

Back to the free weights room:

Seated Calf Raises:
90 lb x 15
140 lb x 10
140 lb x 10
140 lb x 8
This felt heavier than the one at my home gym.

That's all.  A quick 50 minutes.  I hope to hit some deadlifts tomorrow, and should have more time to kill.  Back to work for now.



Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: doughnutgut on April 09, 2014, 07:38:57 PM
Easy on the knee big man.

Nice squatting still and solid OHP and session overall.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on April 10, 2014, 06:28:16 AM
Glad you found a gym to use. Don't push the knee though.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Daniel0636 on April 10, 2014, 05:21:52 PM
If foam rolling/stretching doesn't help, it might be time to back off the weight on squats for a bit for the knee. Hopefully, it will be ok though :)
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on April 10, 2014, 07:19:41 PM
Thanks for the comments guys.  I'll see if that knee pain occurs again.  It was weird...not like normal joint pain, but a sharp piercing pain right in the middle of the knee cap,and only when I was in the pressing back up part of the squat.

Sadly I'm not making it back to that awesome Y gym this evening.  To little sleep, to little food today, and a stressful rough finish to the project I'm working on this week.   Time for dinner and drinks, and rest up for the 8 hour drive home tomorrow.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on April 13, 2014, 08:58:24 PM
So much for the "fitness center" at this week's hotel...

(http://i1289.photobucket.com/albums/b516/scottlessman/0413141911_zpsbf4dce9e.jpg)
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on April 21, 2014, 09:34:08 PM
Work and travel (for work) are taking their toll.  I would call what I've been doing the past 3 weeks exercising, not working out, and certainly not weight training.

This week, it's another small town, population 14,474 according to the city limit signs.  No fitness room at all in my Holiday Inn Express hotel.  I found a local fitness center with a few machines (no weights) so got a little exercise this evening.  There is an Anytime Fitness near my hotel, but I was too late to get in without a membership.

Diet is also a challenge while traveling.  Since my trips are by car, this week I packed at least five meals worth of food from home.  Had to pay a little extra for a hotel room with a fridge and a microwave, but it's cheaper than eating out every meal.

I'm still following you guys' journals here!  Great work and progress going on.  Sorry I haven't been posting comments. 
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: BLK00TJ on April 21, 2014, 10:09:29 PM
Man, that really sucks how all that travel is biting into your training.   Hope the next place has at least a planet fitness for you.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on April 22, 2014, 07:27:19 AM
Sucks that you're stuck doing all this traveling and with no real workout centers around. Hopefully you'll get back into your regular routine soon.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on April 23, 2014, 07:10:30 PM
I went into Anytime Fitness today in this small Missouri town.  Sign on the door gives the hours for guests, so I went in to pay for a day pass as a guest.  The grumpy old man at the desk said "This is a members only club".  I said "So you don't have guest passes or day passes?"  "No, try the YMCA."  Fine, I guess he didn't want my measly $10 or anyone to workout in his gym which, by the way, NO ONE was in there!

So I went to the Y and got a much better workout than I would have gotten at Anytime.  I told the desk clerk at the Y about the grumpy old man, and she said "Yeah, we get everyone who quits there because of him." 

I did a decent "B" workout, 6 sets of deadlifts, 6 sets of bench press, 6 sets of seated rows.  First really good feeling workout in weeks.  I felt super strong on BP, but used light weights because there was no one to spot and it's been several weeks since I lifted heavy.  Did  185 lb x 10 for three of the sets.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: BLK00TJ on April 23, 2014, 07:20:26 PM
Awesome!  Glad to hear you were able to have a good workout for a change.  I used to lift at a Y.  All rusted stuff but a pound of rust weighs the same as a pound of chrome.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on April 24, 2014, 06:43:40 AM
Good to hear Toby. I too lifted at a Y. That's where I was stupidly benching without collars and missed a lift. Had the weights slide off one end and ended up F'ing up my shoulder.  :o

Live and learn. Hopefully you can keep getting these good workouts in while on the road.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on April 28, 2014, 10:12:02 PM
Not traveling this week, so I plan to get in some good workouts.

Since I haven't been lifting on a regular schedule, and it's been 19 days since I did squats, I went light on the weights today.  I don't want to be crippled by DOMS this week.  I did more sets at a faster pace than usual.  Go ahead and laugh at my light weight squats.

Unfortunately with my travel & work schedule, it will probably be October before I can get back into a program of increasing the weights I lift.  For now I'm regressing.  If I stick with this new job for the long haul, travel will take over my life from mid-March to mid-October most years.  I'm learning to scope out the YMCA's ahead of time and get a hotel near them, so perhaps the Y will give me some hope of making progress during this time.

Monday 4/28 - Workout A (sort of)

Squats:
bar x 15
135 lb x 10
135 lb x 5
155 lb x 5
155 lb x 5
175 lb x 5
175 lb x 5
155 lb x 5
135 lb x 5
bar x 15

Standing OHP:
bar x 15
bar x 15
95 lb x 5
95 lb x 5
95 lb x 5
95 lb x 5
95 lb x 5
bar x 15

Face Pulls:
60 x 20
70 x 15
70 x 15
80 x 10
80 x 10

Machine Pec Flys:
90 x 20
110 x 15
120 x 10
120 x 8
120 x 8

55 minutes, fast-paced workout felt almost like cardio.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: piperdown on April 28, 2014, 10:21:30 PM
No laughing here, just seeing a good solid workout.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: BLK00TJ on April 28, 2014, 10:32:04 PM
Glad to hear you're back home even if only for a short time.  I'm pretty sure you're going to still have DOMs though :D
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on April 29, 2014, 07:16:19 AM
Nothing to laugh about there. Looks like you got a solid workout in. You wanna see laughable? I'll post up my squats from yesterday.   ;)

Good idea about finding hotels around the Y.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on April 29, 2014, 11:19:00 PM
Today's workout felt really good.  I still went light on the deadlifts.  I haven't replaced my lost VersaGripps, and I'm sticking with double overhand grip, so the lower weights are working for me for now.

Like yesterday, a fast paced workout, little rest.

Tuesday 3/29 - Workout B, modified

Deadlifts:
135 lb x 10
135 lb x 5
185 lb x 5
185 lb x 5
205 lb x 5
205 lb x 5
225 lb x 5
225 lb x 5
245 lb x 1
255 lb x 1 - PR w/out grips or straps
I was feeling good and kinda wanted to continue with DL's, making that my whole workout.  But then I thought I might regret that tomorrow.

Flat BB Bench Press:
bar only x 25
135 lb x 10
135 lb x 10
185 lb x 5
205 lb x 5
215 lb x 3
220 lb x 2
220 lb x 3 - PR
Going for 225x1 on Thursday, maybe?

Seated Calf Raise (plate weight):
115 lb x 12
125 lb x 12
125 lb x 10
125 lb x 10

50 minutes, quick pace, felt pretty darn good.



 
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on April 30, 2014, 06:52:29 AM
Another good workout. Awesome. Congrats on the PR.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Little Tim on April 30, 2014, 06:54:45 AM
What a change from just a few days ago.  Go from that to achieving two PR's? Heck yeah!
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Daniel0636 on April 30, 2014, 06:56:14 AM
Damn that bench  :o Strong lifts!
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on April 30, 2014, 11:13:20 PM
I'm loving this week.  Three days in a row in the gym, and one more tomorrow.  It reminds me that I can still lift weights, and I can still make some progress even after a lackluster past 5 weeks of few workouts.

The squat racks were occupied today, so I didn't get to do a Workout "A".  My legs are sore from Monday's squats, but I wanted to get in some more leg work anyway, so I did leg presses. 

Wednesday 3/30

Supersets:  Plate loaded leg press / straight leg calf press (same weight on the same machine):
180 lb x 15 / x 20
270 lb x 15 / x 10
360 lb x 12 / x 10
450 lb x 8 / x 5
450 lb x 8 / x 5

Seated BB Overhead Press:
bar only x 20
95 lb x 10
95 lb x 10
95 lb x 10
95 lb x 10
bar only x 20
That was kinda light for seated presses, but I wanted to do some higher rep sets this time.

Hammer Strength Iso Lateral High Row, plate weights:
140 lb x 15
180 lb x 12
200 lb x 6
220 lb x 5
220 lb x 6

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Bando on April 30, 2014, 11:33:22 PM
I wanted to get in some more leg work anyway, so I did leg presses. 

My legs get bigger with heavy plate mechanisms over traditional squats. just a fact.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on May 01, 2014, 06:43:56 AM
I'm loving this week.  Three days in a row in the gym, and one more tomorrow.  It reminds me that I can still lift weights, and I can still make some progress even after a lackluster past 5 weeks of few workouts.

The squat racks were occupied today, so I didn't get to do a Workout "A".  My legs are sore from Monday's squats, but I wanted to get in some more leg work anyway, so I did leg presses. 

Wednesday 3/30

Supersets:  Plate loaded leg press / straight leg calf press (same weight on the same machine):
180 lb x 15 / x 20
270 lb x 15 / x 10
360 lb x 12 / x 10
450 lb x 8 / x 5
450 lb x 8 / x 5

Seated BB Overhead Press:
bar only x 20
95 lb x 10
95 lb x 10
95 lb x 10
95 lb x 10
bar only x 20
That was kinda light for seated presses, but I wanted to do some higher rep sets this time.

Hammer Strength Iso Lateral High Row, plate weights:
140 lb x 15
180 lb x 12
200 lb x 6
220 lb x 5
220 lb x 6

Good to see you're back in the swing of things. At first I thought that BB press said DB and I was like, holy shit he's OHP 95 lb DB's. haha


I wanted to get in some more leg work anyway, so I did leg presses. 

My legs get bigger with heavy plate mechanisms over traditional squats. just a fact.

Before I squatted I was doing leg press and working my way up each time to about 550 lbs for reps, yet my legs never seemed to grow. Now that I've been squatting a couple months they have grown very slightly.

Seems I'm blessed with no leg genetics. :feelsbadman:
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on May 01, 2014, 09:56:47 AM
My legs get bigger with heavy plate mechanisms over traditional squats. just a fact.
Oh, I'm with you on that one.  There has been many a discussion over on bb.com about squats vs. leg press for building size.  I'm going more for the compound/core benefits of squats, although I hate them and suck at them.  I do have more fun and see more results in the quads from pushing heavier weight on the leg press.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on May 05, 2014, 08:47:08 PM
This week's travels bring me to the capitol of Missouri.  Not such a small town compared to my other recent destinations, but no metropolis by any means.  I found a good, well-equipped commercial gym with $5 day passes.  It's right next to the Y which is new and nice, but they wanted $42 for a week pass.  I hope to get in three workouts this week.

So, today:

Monday, 5/5 - Workout B (sort of...again)

Only one good spot in the gym to do deadlifts, and it was in use, so I had to start with bench press.

Flat BB Bench Press:
2 warm up sets, bar only x 30
135 lb x 10
185 lb x 5
185 lb x 5
205 lb x 5
205 lb x 5
215 lb x 3
225 lb x 1 - PR
225 lb x 1

185 lb x 5
135 lb x 10
I've been itching to hit that 225, so now I've finally done it!

Deadlifts:
135 lb x 10
185 lb x 5
185 lb x 5
185 lb x 5
185 lb x 5
Weak deadlift session.  There was a smelly sweaty guy working out like a madman close to the rack where I was working.  He was leaving pools of sweat on the floor and not wiping the benches he used, which, combined with his odor, made me want to throw up.  So I did quick light sets to move away from that corner of the gym.  I hope he's not there tomorrow.

Lat Pull Downs:
90 x 15
105 x 12
120 x 10
120 x 10
120 x 10
First time I've done these in months.









Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: BLK00TJ on May 05, 2014, 09:03:26 PM
Not only did you PR, you did it two times!  Hell yeah!  good job!
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Little Tim on May 05, 2014, 10:46:52 PM
2 plates per side is a solid milestone in your journey. 

Feels good,  don't it!?!
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on May 05, 2014, 11:06:30 PM
2 plates per side is a solid milestone in your journey. 

Feels good,  don't it!?!
I actually thought about switching out the plates to make it 2 45's per side so I could honestly say I benched two plates. :D  But since I worked up to it I had 45-25-10-10 per side.

Tomorrow... Squats, OHP and rows if things go as planned at the gym.  Oh yeah, and I turn 50.   :o   
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: rangerNY on May 06, 2014, 07:38:26 AM
I actually thought about switching out the plates to make it 2 45's per side so I could honestly say I benched two plates.

[/quote]

I've totally done this before.  LOL

Really solid progress lately.  Keep working those deads without straps or grips.  You'll be surprised at how quickly your grip will improve that way.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Little Tim on May 06, 2014, 09:01:52 AM
Happy birthday.  Make it epic  :rocker:
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: piperdown on May 06, 2014, 09:05:27 AM
Congrats on the pr!
Always a feels good.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on May 06, 2014, 03:15:25 PM
Though I'm traveling on business, I did manage to take off a few hours today for some "me time" on my 50th birthday.  I got in a decent workout, and this afternoon I have an appointment for a pedicure and manicure.  Oh sure, scoff, laugh if you will.  If you've never had one, treat yourself.  It is flip flop and sandal season after all, and a pedi usually includes a good massage of the whole lower leg which is always a good thing.

Tuesday, 5/6 - Workout A

Squats:
2 warm up sets, bar only x 15
135 lb x 8
135 lb x 5
185 lb x 5
185 lb x 5
195 lb x 5
195 lb x 5
135 lb x 10

Standing OHP:
2 sets, bar only x 15
95 lb x 5
105 lb x 5
105 lb x 5
115 lb x 3
95 lb x 7

Seated Rows on Cable Machine:
90 lb x 15
105 lb x 15
120 lb x 12
135 lb x 10
135 lb x 10

Dumbbell Shrugs:
75's x 15
75's x 15
75's x 12
70's x 15
70's x 15




Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: BLK00TJ on May 06, 2014, 03:56:02 PM
Looks like a hell of workout you had there.  Travelling has to be tough on training.

HAPPY BERFDAY!
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on May 06, 2014, 07:15:48 PM
Thought I'd put this in my journal as a benchmark point on my 50th Birthday.  This morning, cold, not color-corrected or anything so the color looks weird.

(http://imagecdn.bodybuilding.com/img/user_images/growable/2014/05/06/297849/gallerypic/lmTbsRwuKefmYQotCVQIWwbTDhFxTsFSPkbz-610xh.jpg)
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on May 06, 2014, 07:26:03 PM
Damn toby, looking good. I'm mirin'. lol

Happy 50th. I made a promise to myself to be in the best shape of my life by my 50th. If I can get to where you are, I would consider myself successful.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: piperdown on May 07, 2014, 07:27:58 AM
Looking damn good!
Hard work pays off.

I wish my stomach was that flat.....
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Fiend_73 on May 07, 2014, 10:19:55 AM
Happy birthday!
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on May 07, 2014, 08:17:48 PM
Three decent workouts this week.  That's a record for one of my travel weeks.  I might even get in one more tomorrow.

I did deadlifts again since Monday's dl session was so lame.  Still haven't got new VersaGripps (and I don't like straps), so I finally caved on my use of double overhand and went with mixed grip for 245 and 255.

Wednesday 5/7

Deadlifts:
135 lb x 10
205 lb x 5
225 lb x 5
235 lb x 5
245 lb x 5
255 lb x 5

Incline Flys on Plate-Loaded Machine:
I've never seen one of these machines, and wanted to give it a go.  It was harder than it looked.
(total plate weight listed)
70 lb x 15
90 lb x 12
100 lb x 12
100 lb x 10
100 lb x 10
90 lb x 12

Face Pulls on Cable Machine:
(unlike my gym, this one has the weight stacked marked in pounds)
75 lb x 10
75 lb x 10
75 lb x 12
90 lb x 8
90 lb x 8
90 lb x 8

45-degree Donkey Calf Raises on a Machine:
(I don't think my gym has one of these machines)
210 lb x 10
210 lb x 10
210 lb x 10
195 lb x 10
195 lb x 12

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Bando on May 07, 2014, 11:06:52 PM

Incline Flys on Plate-Loaded Machine:
I've never seen one of these machines, and wanted to give it a go.  It was harder than it looked.
(total plate weight listed)
70 lb x 15
90 lb x 12
100 lb x 12
100 lb x 10
100 lb x 10
90 lb x 12

My gym used to have one of these, I called it "The Humiliator" I couldn't lift crap on that thing, I think I maxed at 70 :o
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: taylor9569 on May 08, 2014, 06:38:52 AM
Not looking bad for an old man  ::) :P ;D

Nice work Toby  :)
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on May 12, 2014, 09:12:20 PM
This week I am in the thriving metropolis of Princeton, Indiana.  I found a decent gym, well equipped.  At 5:30 this evening I was the only one there lifting.  Two others were doing cardio, and that was it.  It has a squat rack, a place to do deadlifts, and a good collection of various benches, barbells and plates in the dungeon-like basement.  That's all I need.

Monday 5/12 - Workout A

Squats:
(Left knee acting up a little, so I didn't go too heavy.  Being as I hate squats, I don't mind having an excuse to slack off on the weight.)
bar only x 15
135 lb x 8
135 lb x 8
155 lb x 5
175 lb x 5
175 lb x 5
185 lb x 5
185 lb x 5
185 lb x 5

Standing OHP:
bar only x 15, x 15
95 lb x 5
105 lb x 5
110 lb x 5
115 lb x 5
120 lb x 3
125 lb x 2
95 lb x  5

Okay, so 120 and 125 is the most I've ever tried on OHP.  I videoed the sets, but apparently the files are too large to email to myself on the hotel WiFi, and I didn't bring the right USB cord to connect to the computer.  Suffice to say I was appalled at my form.  Appalled!!!  I feel like I have solid form up to 110, but after that I can feel my lower back arching.  The video showed just how bad it was.  I probably should take a step back, lower the weights, and keep videoing until I can correct it.

Bent Over Rows:
(on one of those contraptions like a long barbell with plates loaded on one end.  I was rushed because the gym was closing at 7.)
Plate weight:
70 lb x 105
70 lb x 10
95 lb x 5
95 lb x 8
95 lb x 7
95 lb x 6

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Bando on May 12, 2014, 10:18:59 PM

I was appalled at my form.  Appalled!!!  I feel like I have solid form up to 110, but after that I can feel my lower back arching.

As long as you're not converting to a push press when you want to do a strict press, I would not be that concerned. You're building muscle, that's what counts.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on May 12, 2014, 10:42:31 PM
As long as you're not converting to a push press when you want to do a strict press, I would not be that concerned. You're building muscle, that's what counts.

Thanks Bando.  I think I do a pretty decent job of making it a strict press with no initial push for momentum, if that's what you mean by push press.  I certainly feel it in my delts afterwards, in a good way.  I am mainly concerned about injuring my lower back with the arch.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Bando on May 12, 2014, 11:07:49 PM
I read a quote awhile back from Mark Rippetoe that said something like "the arched back is the human body acting like a spring" or something, I don't recall the quote, but it's not a bad thing according to him.

I doubt you'll injure your lower back with OHP's, if you're concerned, cinch a belt on.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on May 13, 2014, 06:54:23 AM
I usually do my OHP on the smith machine and seated in one of those high backed adjustable bench seats. Not sure if this is the best way but it works for me. If the machine isn't available I use DB. That's all the choices I have.

Good workout overall Toby.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on May 13, 2014, 10:16:11 PM
Thanks for the input sak.  I sometimes do seated OHP (I think I'll do them tomorrow), but I usually do standing OHP for the compound benefits.  It engages the legs and core for stability.  I've seen plenty of videos of people doing them with arched lower backs, but it feels better if I stick with <110 lbs for now, and stay straight.

Got in another pretty good workout today.  Deadlifts: Slowly working my way back up to the 300 lb range, but this time without the VersaGripps. Bench Press: Since I was the only one in the basement weight room I didn't feel comfortable going over 185 on the bench press.  There was no one even within earshot.  I played with fire a little bit, and did some curls for the fun of it.  My elbows have been pain-free lately and I want to keep it that way, but I just wanted to test the waters.

Tuesday 5/13 - Workout B

Deadlifts:
Double overhand, no grips, no chalk:
Warm up, 65 lb x 15
135 lb x 10
185 lb x 5
205 lb x 5
225 lb x 5
Mixed grip, no grips, no chalk:
245 lb x 5
255 lb x 5
275 lb x 3
285 lb x 1
285 lb x 1
That is record-shattering for me without straps or VersaGripps.  I knew I could do it, but I just hadn't tried it yet.

Bench Press:
Warm up, bar only x 20
135 lb x 10
135 lb x 5
185 lb x 5, x 5 sets
135 lb x 15

Dumbbell Curls:
25's x 10, x 5 sets
This gym has one of those curved bar thingies that goes across your chest and sort of forces you into concentration curls while standing up.  I've never tried using one of those, so just did it for the heck of it.

Dumbbell Shrugs:
75 's x 12, x 3 sets


 

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: BLK00TJ on May 13, 2014, 11:36:20 PM
Nice job Toby.  Have you tried chalk at all yet?  I used to think I had a grip problem until I used it.  Haven't needed straps since and I can actually fail because of a weakness that is not my grip now.  Bar knurling makes a big difference too.  The bars at my gym are barely scratched for knurling but the one I have at home leaves marks on you hand when you let go.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on May 13, 2014, 11:51:26 PM
Thanks BLK.   Haven't used chalk yet.  I need to buy some and bring it with me when I'm traveling.  Some of these small town gyms don't have "no chalk"  signs, but my regular gym does.  Also, the last two gyms I've been at had good heavy knurling, and yes it does make a difference.  My usual gym has older bars with light knurling in the racks where I deadlift.  I just realized I need to switch one out with a newer rough bar from one of the benches.  I'll do that next time I'm there!
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on May 14, 2014, 07:08:13 AM
Nice session toby and good job on ditching the versa grips. I've been going progressively heavier without the aid of hooks ( I don't have straps ) each week and am finding that I can actually hold more than I thought. I would like to pull 350 without aid someday.  :D
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: taylor9569 on May 14, 2014, 09:19:55 AM
Thanks BLK.   Haven't used chalk yet.  I need to buy some and bring it with me when I'm traveling.  Some of these small town gyms don't have "no chalk"  signs, but my regular gym does.  Also, the last two gyms I've been at had good heavy knurling, and yes it does make a difference.  My usual gym has older bars with light knurling in the racks where I deadlift.  I just realized I need to switch one out with a newer rough bar from one of the benches.  I'll do that next time I'm there!


Have you tried this stuff?
http://www.roguefitness.com/liquid-grip.php (http://www.roguefitness.com/liquid-grip.php)

I tried something similar once and it wasn't bad. Just a thought  :)
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on May 14, 2014, 09:35:35 PM
A non-compound lift workout today, just for a little change-up.

I'm going to post pictures of the dungeon gym I'm using this week in the "General On Topic" section.

Wednesday 5/14

Supersests:  45-Degree Plate Loaded Leg Press / Calf Press:
270 lb x 12 / x 12
270 lb x 12 / x 12
360 lb x 8 / x 10
360 lb x 10 / x 10
450 lb x 5 / x 5

Seated Dumbbell Overhead Press (about half of them done Arnold Press style):
30's x 15
35's x 12
40's x 12
45's x 10
45's x 10

Cable Crossovers:
(unknown weight, plates are just numbered)
4 plates x 10
5 plates x 10
5 plates x 10
5 plates x 10
5 plates x 10

Face Pulls:
(again, unknown weight)
9 plates x 15
9 plates x 15
10 plates x 10
10 plates x 10
10 plates x 10



Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on May 17, 2014, 10:33:54 PM
Back home at my regular gym today, and for the next week.  Felt good.  Normally with Workout "B" I would have done a rowing movement as my third exercise, but since I went kind of slow on the deads and benches, I ran out of time.

Saturday 5/17 - Workout B (almost)

Deadlifts:
135 lb x 10
135 lb x 5
205 lb x 5
225 lb x 5
245 lb x 5
255 lb x 5
255 lb x 3
285 lb x 1
290 lb x 1 - PR without versa grips or straps.  I just wanted to go up another 5 lb from my last deadlift session.

Flat BB Bench Press:
bar only x 25
135 lb x 10
135 lb x 5
185 lb x 5
195 lb x 5
205 lb x 5
210 lb x 5
215 lb x 3
225 lb x 2 - PR (doing 2 reps)
135 lb x 15
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: FLEX on May 17, 2014, 10:38:19 PM
Congrats on the PR.

You still at that Old Sk00l gym?
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on May 17, 2014, 10:46:11 PM
No, back at my regular gym in cupcake land this week.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: FLEX on May 17, 2014, 10:55:05 PM
No, back at my regular gym in cupcake land this week.

lulz
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on May 19, 2014, 09:41:31 PM
Worked late today, so it was a quick 45 minute in-and-out at the gym.  I was thisclose to skipping, but I really wanted to get in there and do something.

Squats.  Ugh.  I experimented with closer hand grip and lower bar to reduce the bruising on my upper back, and I concentrated on my form instead of weight since my left knee is still wonky.  It's always the 4th rep that I feel the twinge, like a nail going right into the center of my knee cap.  It's not so bad if I use a narrow stance and my feet are pointing straight forward.  I realized today that squats are the only lift I can't seem to make progress on.  I'm basically right where I was 16 months ago when I started doing them.   :-[

Monday 5/19 - Workout A

Squats:
warm up, bar only x 15, x 2 sets
135 lb x 5
155 lb x 5
175 lb x 5
185 lb x 5
185 lb x 5

Standing OHP:
bar only x 15, x 2 sets
95 lb x 5
100 lb x 5
105 lb x 5
110 lb x 5
105 lb x 5
I did pretty good at not arching this time, or at least it felt like it.  I need to get a video to verify.

Hammer Strength Iso Lateral High Row:
140 lb x 15
160 lb x 12
190 lb x 10
210 lb x 8
210 lb x 8

Tomorrow is my annual physical.  I've got a lot of 50 year old man ailments to talk to him about: Arthritis (I think) in one finger, gout (I think) in a big toe, slow peeing... you know, typical old man stuff.  Also my calves are sore all the time lately.  I read that can be a side effect of statin drugs, so I'll ask him about that.

Today is May 19... in exactly one month we will be on a jet plane for a 10 day vacation in Paris.



Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: piperdown on May 20, 2014, 12:07:56 AM
Good job getting in and getting it done.

Ps, gout sucks. Had 4 flair ups in 2 1/2 years. Right big toe. The whole bottom and front of foot swelled up and I couldn't walk for 2 days. Luckily once I cut way down on the alcohol, lost weight and started lifting as heavy as I could I haven't had any problems for over a year.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on May 20, 2014, 10:24:30 PM
piper, luckily my gout is minor compared to yours.  That sounds awful.  Even my minor bouts can be surprisingly painful.

I'm not traveling this week, and I'm finding that my workouts are much more rushed when I'm home.  I usually work a bit late at the office, go to the gym, and about 30 minutes into it I am anxious to get home to hang out with the spouse, play with the dog, and EAT!  On the road my time is more flexible and I get longer workouts (provided I have found a good gym).

Today was another quick 45 minutes.  I've got to get some of that liquid chalk because the bars in both racks felt greasy and slippery, or maybe my hands were sweaty.  It just wasn't working well.

Tuesday 5/20 - Workout B

Deadlifts:
double overhand:
135 lb x 10
135 lb x 5
185 lb x 5
205 lb x 5
225 lb x 5
235 lb x 5
mixed grip:
255 lb x 3
275 lb x 1 <--- last two sets is when the bar was really slippery, so I quit here.

Flat BB Bench Press:
Warm up - push ups x 30, 2 sets
135 lb x 10
135 lb x 5
185 lb x 5
195 lb x 5
205 lb x 6
210 lb x 4
Was feeling great, wanted to do more, but needed to move on.

Face Pulls:
(Estimated weight.  Cable machine plates are numbered 1-15, so I assume 10 lbs per plate.)
70 x 15
80 x 15
90 x 12
100 x 10
110 x 8
110 x 8

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on May 25, 2014, 12:01:57 AM
Whew, it's been a long few days.  I hate missing 3 or more days in a row in the gym.  I had to miss Wed-Thu-Fri this week due to work and life.

I decided to give my left knee a break and forego squats or leg presses for a week or so.  YAY, another excuse to skip squats!  So today I was all over the place on a general upper body workout.

Saturday 524 - Upper Body Misc. Workout

Lots and Lots of Bench Pressing:
Warm up, bar only x 30, x 2 sets
135 lb x 10
135 lb x 10
185 lb x 8
185 lb x 8
205 lb x 6
215 lb x 5
220 lb x 2
225 lb x 2 PR
205 lb x 4
135 lb x 15
I did these full rom, pausing for a beat up to 215.  Over 215 I did full rom without the pause.  Yeah, I was pretty happy with myself.  :)

I feel like I really have the form down on bench press, and I'm really loving them.  The drive through the legs & hams, the tight push through the upper back.... man, this really is a compound lift.  Feeling good about it.

Supersets:  Pec Flyes / Reverse Flyes on FreeMotion Machine:
(quick switch from pec flyes to reverse delt flyes on this machine)
90 lb x 15  /  50 lb x 15
100 lb x 12 / 60 lb x 12
110 lb x 12 / 70 lb x 10
120 lb x  10  / 80 lb x 8

I was running through the workout pretty fast, feeling fatigued at this point.  At this point, my seated OHP's felt weak and low in weight.

Seated BB OHP:
45 lb x 20
95 lb x 9
95 lb x 6
95 lb x 7
45 lb  x 15

Seated Rows:
(assuming 10 lb/plate on the Cybex cable machine):
90 lb x 15
100 lb x 10
100 lb x 10
100 lb x 10
100 lb x 8

Wow, it felt like a great upper body workout.  It felt good to get an awesome upper body pump.  I haven't felt that pump since I switched to a A/B full body workout plan a couple months ago.



Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: piperdown on May 25, 2014, 12:10:29 AM
Woot, woot! On the PR for bench!
These days make it all worth it!
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: taylor9569 on May 25, 2014, 05:11:42 AM
Why don't you try a few warm up's on the leg extension before squatting, it might just help with your knee pain. Also have you thought about doing some assistance exercises to help you break through the plateau, maybe leg press or even some front squats?  Just a thought :)
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: doughnutgut on May 25, 2014, 06:03:06 AM
Mirrin the bench pr. Days off were needed by the look of it.

Maybe sleeves for the knees if you dont use them. Warm them knees first.

Great stuff in here.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on May 25, 2014, 09:19:02 AM
Congrats on the PR. Looks like an excellent upper body workout.

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on May 26, 2014, 05:12:09 PM
Monday morning Memorial Day workout.  With my A/B workouts I should do bench press after deadlifts, but since I did bp on Saturday, I was all over the board again.

I actually planned to do nothing but deadlifts today, but on rep 5 of the 235 lb set I lost control of my form and pulled it up with my lower back, causing a minor twinge.  I should have stopped there, but I kept going for a few more before throwing in the towel and moving on to something else.

Monday 5/25 - Deadlifts & Misc.

Deadlifts:
double overhand -
135 lb x 8
135 lb x 8
185 lb x 8
205 lb x 6
215 lb x 5
225 lb x 5
235 lb x 5 <--- bad form, tweaked lower back last rep.
mixed grip -
255 lb x 2
275 lb x 2
Darn it, I wanted to go up to 290, but thought better of it.

Arnold Shoulder Presses:
35's x 10, x 5 sets
This is a new exercise for me, so just feeling my way around it before increasing the the weight.

Seated Calf Presses, plate loaded:
90 lb x 20
115 lb x 15
125 lb x 12
125 lb x 12
125 lb x 10


Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on May 31, 2014, 10:01:29 AM
Was on the road Tues-Thurs this week with no opportunity to workout except for some push ups in my hotel room.

Friday afternoon I was stressed out from a crazy conference call at the office, and went to the gym for a quick 45 minutes to unscramble my brain and get the blood flowing.  It felt like a "typical gym goer's" workout rather than a training session.  Quick and simple.

Friday 5/30

Flat BB Bench Press:
45 lb x 30
135 lb x 15
135 lb x 10
185 lb x 8
185 lb x 7
205 lb x 4
205 lb x 5
185 lb x 5

Leg Extensions/Lying Leg Curls:
90 x 10 / 70 x 10
90 x 10 / 70 x 10
90 x 10 / 70 x 10
Leg extension and leg curls are two of my least favorite exercises, and I haven't done them in months.  I used little girl weights, but just wanted to feel my legs moving a little bit.

Shrugs:
45 lb plates x 15, x 3 sets.

I saw a Youtube video about drastically reducing the weight you use on shrugs, starting with practically nothing, to ensure that you are actually engaging the traps and feel that mind-muscle connection.  I had been using 75 lb db's, but with the 45's I really did feel it more directly on the traps.

THAT'S ALL! 
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on June 02, 2014, 11:26:57 PM
Today I was feeling down, almost downright depressed when thinking about my prospects for training this week and into the next few months.  Work is really busy and sometimes stressful, and will be through September.  I originally thought that my non-traveling weeks would be good training weeks, but it turns out that I'm actually more busy catching up on things in the office those weeks.  I train in the evening right after work, before going home to have dinner & spend the evening with my partner (I should say husband).  He gets kinda irritated if I'm not home by 7 (and so do I because I don't like to eat dinner too late), so often my training sessions are rushed.  And finally, my A/B workout program has been thrown off because I've been protecting my left knee from the pain of squats for the past week or so.

Today I was thinking, the solution to my training schedule is simple:  Work out early in the morning.  Honestly I think the very thought of that is what had me near depression today.  For at least 15 years I have gone to bed around 10 (it's past bedtime!) and awoken between 6:30 and 7:00 am without an alarm.  We don't have an alarm clock, and we don't keep our phones in the bedroom overnight.  When I wake up I shuffle around the house for 30 minutes with my hot tea, checking the news and weather reports, picking up clutter around the house, playing with the dog, etc. before I even think about taking a shower and getting dressed.  I sleep very well, very soundly for 8.5 to 9 hours a night and I love my sleep and my morning routine.  The thought of disrupting this long time habit and waking to a jarring alarm sounds almost impossible to me.

I do have a great reason to be missing workouts in a few weeks:  We are going to Paris for a 10 day vacation at the end of June!  SOOOOO looking forward to that.

So today was a 40 minute quickie, not heavy, not my usual compounds because the gym was packed and my usual stations were all full.  Just something to keep in the habit of going to the gym and doing something.

Monday 6/2 - Misc.

Seated Rows, close grip:
(assuming 10 lbs per plate on the Cybex machine)
70 x 20
70 x 20
80 x 15
90 x 12
100 x 10
110 x 8
120 x 6

Cable Crossover:
(again, assuming 10 lb per plate, per side, on the cable machine)
40 x 15
40 x 12
50 x 8
50 x 10
50 x 8

Pull Ups:
3 sets of 6.

This was my first time testing the waters on pull ups after many months of not doing them.  I gave them up because of elbow tendinitis.  I've been pain free for a couple months now, and I really want to get back to doing pull ups, but I will proceed cautiously.  I was in the 15 to 18 rep range when I quit doing them.

As I said the gym was packed so I just left after 40 minutes.

An anecdote, if you've made it this far into my post:  I saw a guy I'd never seen at the gym before, who looked to be about 175 or 180 lbs, doing excellent squats up to 335 lbs.  Perfect form, well below parallel, 5 or 6 reps.  At the water fountain I approached him and said "nice squats, you don't see full depth squats very often at this gym".   He said thanks, and said he recently reset his squats and dropped his weights because his form was suffering and his knees were hurting.  He said since going slightly lighter and going full depth, he no longer has knee pain.  So there ya are.  When I get back to doing squats next week I will be sure I'm going super deep.

     
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: BLK00TJ on June 02, 2014, 11:34:49 PM
The stuff you have to deal with to get workouts in and you keep at it.  That my friend is dedication.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on June 03, 2014, 09:55:48 AM
The stuff you have to deal with to get workouts in and you keep at it.  That my friend is dedication.

X2  Very impressed with your perserverance. I have skipped the gym for lessor reasons.  :-[

I couldn't do the early up and to the gym thing. I had to get rid of the normal alarm clock and go to something soothing. It gave me anxiety even thinking about that noise. lol
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on June 03, 2014, 10:08:41 AM
Thanks for the support guys.  I do realize I sound like a whiny bitch in that post above.  I don't have life challenges such as kids, health problems, family issues, or anything other than a job that is getting me down.  I just have to figure out a way to work around it, and realize that the solution may not be my ideal scenario.  I'll suck it up and do it, like everyone else here does.  Who knows, next week when I'm traveling to yet another small town, I may find a good gym and come in here posting on a high about some awesome workouts.   
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: piperdown on June 03, 2014, 10:15:29 AM
Sounds like you're going to have a great vacation!
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on June 03, 2014, 10:36:07 PM
Indeed, piper, very much looking forward to this trip we've planned for a long time now.  Ever since I did a 3 month college course based in Versailles, I've wanted to go back to Versailles and Paris.  That was 1986.  Hard to believe it's been 28 years.  I still feel like I'll know my way around Paris with ease.  We've rented an apartment in Le Marais, just off of Place de Vosges, for anyone here familiar with Paris.

Another 45 minute quickie today.  Deadlifts.  I found a bar in the gym with good heavy knurling for a better grip.  My shins felt that heavy knurling too.

Very much concentrated on form today, with reminders about technique gleaned from other journals here.  I still don't think I'm there, but at least it didn't feel like a lower back exercise this time.  Sitting here now, I feel it in my inner thighs and mid-outer back (like the lower lat area).  Seriously thinking about hiring the one real weightlifting trainer at my gym for a couple of deadlift coaching sessions.

Tuesday 6/3

Deadlifts:
135 lb x 8
135 lb x 8
185 lb x 5
205 lb x 5
225 lb x 5
245 lb x 5
255 lb x 5
275 lb x 1
285 lb x 1
295 lb x 1
Inching my way back up to 300+, this time bare handed.  295 is a bare handed PR for me.  It felt pretty good!

Dumbbell Arnold Presses:
35's x 10, x 5 sets. 

I like Arnold Presses.  This is only my third time doing them, but since I'm out of whack with my A/B program, I'm throwing them in every now and then.  The 35's felt lighter than when I did them last week, so that was all good.

That's all, folks!
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: piperdown on June 04, 2014, 07:55:57 AM
I know the feeling on stopping and thinking 'has it really been xx number of years?!'.
Always wanted to visit Europe, one day...


Have you thought of posting up a DL video from the side? That sure has helped me and a lot of others improve technique.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on June 04, 2014, 08:02:28 AM
Good DL session toby. The numbers are getting back up there. Congrats on the PR.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on June 04, 2014, 10:47:59 PM
Woo Hoo, 3 days so far this week!  In a week where I thought only 1 or 2 workouts were in the cards, getting in 3 days in a row really elevates my mood about the current state of my training.

Today I was in Continuing Education seminars for my profession, and the classes unexpectedly ended at 2:00 this afternoon.  Since I had already planned the whole day away from the office, I went straight to the gym and got in a good long workout during the non-busy time.  I went in totally without a plan, so I was all over the place with various exercises.

Wednesday, 6/4
Testing the left knee on some very light, slow, ATG squats:
45 lb x 20
45 lb x 15
135 lb x 10
135 lb x 10 --- felt the knee twinge at rep 7, so decided to cut it short here.

Bench Press:
No PR's, but a nice high volume session, working on increasing reps:
135 lb x 10
135 lb x 10
165 lb x 10
185 lb x 10
195 lb x 6
205 lb x 4
205 lb x 5
185 lb x 8
165 lb x 10
135 lb x 12

Lying Leg Curls:
Trying to get in the habit of doing these, since hamstring weakness may be one reason I suck at squats.  Super light weights:
70 lb x 10
70 lb x 12
70 lb x 10
70 lb x 10
90 lb x 10

Pull Ups:
Following up on my test session with pull ups from Monday, still low reps.  Still no elbow pain (knock on wood!):
6, 8, 6

45 Degree Plate Loaded Calf Press:
180 lb x 15
200 lb x 15
220 lb x 15
220 lb x 12
200 lb x 15

This was a slow paced leisurely workout, 90 minutes.  It was nice having that much time in the gym, and I still had time for 15 minutes in the steam room and a nice long relaxing shower. 
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on June 05, 2014, 07:08:08 AM
That's awesome. Glad to hear things are going your way gym wise.  8) Awesome chest session.

And a steam room? I'm jealous. I want a steam room.  :-[
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on June 05, 2014, 11:04:56 PM
A good ol' shoulder workout today.  I'm anxious to get back to my A/B full body program hopefully next week, but it was fun concentrating on one body part today, and getting that good burn and pump.

Thursday 6/5 - Shoulders

Standing OHP:
45 lb x 15
45 lb x 15
95 lb x 5
105 lb x 5
110 lb x 5
115 lb x 5
105 lb x 5

I actually got a good video of the 115 set, but having trouble getting it off my phone to upload to Youtube.  It won't come through as a gmail attachment, and my USB connector cord is at the office.  I'll try tomorrow.


Supersets:  Shrugs with 45 lb plates / Front Raises holding a 45 lb plate:
15 shrugs/10 front raises  x  5 sets.

Light weights, but pump-inducing.


Facepulls, Cable Machine w/Rope:
(assuming 10 lbs/ plate on cable machine)
70 lb x 15
80 lb x 15
90 lb x 15
100 lb x 10
110 lb x 9



 
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on June 09, 2014, 08:46:04 PM
There's a decent YMCA in the town I'm in this week, but the freeweights area is small and crammed full of ancient equipment, and too many kids not paying attention to what's going on around them.   It was sort of an uncomfortable workout, so I made it basic, quick, and light.

Monday 6/9 - Workout B

Deadlifts:
bare handed, double overhand, lighter weights than usual:
135 lb x 10
135 lb x 5
185 lb x 5
185 lb x 5
205 lb x 5
205 lb x 5
235 lb x 5

Bench Press:
135 lb x 10
185 lb x 8
195 lb x 6
205 lb x 6
205 lb x 5
205 lb x 5

Seated Rows, cable machine:
70 x 15
80 x 15
90 x 12
100 x 10
110 x 8

I'll be posting a deadlift video whenever it finishes the sssslooooww upload via the hotel WiFi.  Looking for form critiques.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: FLEX on June 09, 2014, 08:51:01 PM
I don't travel much, but I found a nice YMCA in Kalamazoo a few years back on a business trip.

They let me train both nights for free and it was a totally old school weight room.  Loved it.

Good deal, Toby.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: piperdown on June 09, 2014, 09:55:23 PM
Gotta do with what you're given.
It's some serious dedication that you get it done while traveling.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on June 10, 2014, 08:20:33 AM
First time trying to embed a video here...  hope I'm doin it right. 

This is only a 205 lb set.  Ever since I lost the Versa Gripps and went bare handed, I feel like my form went out the window and now I'm trying to correct it again.  This one felt good... how does it look?

Okay, can't figure out the embed:

Deadlift form check (http://www.youtube.com/watch?v=qz2ATHnBlHQ#)
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: FLEX on June 10, 2014, 08:41:48 AM

Okay, can't figure out the embed:

Fixed for you.  No tags or anything required just copy and paste the URL and the site does the rest when you submit your post.

HOWEVER, if you are logged into YouTube it changes from  http: to https: which fugs up the script.  Just delete the "s" before you post.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: FLEX on June 10, 2014, 08:43:44 AM
Critique, super fast because I have a meeting in 2 minutes:  upper back looks a little round and shoulders forward; also you feet are wiggling all over and coming off the ground.

Keep your shoulders back, and your back as straight/tight as possible and keep your feet planted firmaly on the ground.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on June 10, 2014, 10:07:05 AM
Thanks Flex.  I didn't even know that my toes were coming off the ground until I saw the video.  I read about driving through the heels, and think about pulling back, and I let that override everything else.  I always forget about keeping my shoulders back.   
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on June 11, 2014, 11:16:49 PM
Another day at a small town Y.  Unlike the crowded workout on Monday, today I was the only one in the gym for most of the hour I spent there.  Just did sort of a mix of various things today; no set routine.  Decided I'm going to wait until after our Paris vacation before I get back to doing squats.  That will give about 2 1/2 more weeks for the knee to recoup.

Standing OHP:
45 lb x 20
45 lb x 15
95 lb x 5
95 lb x 7
105 lb x 8 <-- video below.
115 lb x 4 <-- disappointed.  I can do 5, but not today.
95 lb x 8

The following 3 exercises were on ancient Cybex machines.  No idea of the plate weights, but they felt a lot heavier than my usual gym.  From the way they squawked and groaned, I suspect it's due to lack of maintenance.

Leg Extensions:
(don't know if I should be doing these, but at least the knee doesn't hurt when doing them):
7 plates x 15
8 plates x 10
9 plates x 10
8 plates x 10
7 plates x 10
I hate leg extensions.

Calf Press on Leg Press Machine:
(the machine plates are at least twice the size of the other Cybex machines here.  No idea of the weight.)
15 plates x 15
14 plates x 12 <--4 sets.

Pec Flyes on Cybex Machine:
6 plates x 20
7 plates x 15
8 plates x 15
9 plates x 10
9 plates x 10

OHP video, 105 x 8.  How bad is the back arch?
OHP, 105 lb x 8 (http://www.youtube.com/watch?v=GFO6swD7Jew#)

Mirror selfie in the empty gym.  Note the deadlift shin.  I don't usually use a belt, but they had these nice leather belts at the Y so I thought I'd give it a try during the OHP's.
(http://imagecdn.bodybuilding.com/img/user_images/growable/2014/06/11/297849/gallerypic/POTEqRTfZTyfUpYSRrQKNKFABUxUxRKGzknM-610xh.jpg)
 



Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on June 16, 2014, 10:20:34 AM
Well, I haven't gotten in a workout since the 11th and I'm not going to get in any workouts this week or next.  Got too much to do to prepare for our Paris vacation in the next few days.  We leave on Thursday the 19th, come back on Monday the 30th.  My joints could probably use this break, but I'm already feeling fat and lazy.  :)  At least I'll get in a LOT of walking while in Paris.

I'll check back in with you guys around the first of July! 
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: BigDaddy on June 16, 2014, 10:33:14 AM
Well, I haven't gotten in a workout since the 11th and I'm not going to get in any workouts this week or next.  Got too much to do to prepare for our Paris vacation in the next few days.  We leave on Thursday the 19th, come back on Monday the 30th.  My joints could probably use this break, but I'm already feeling fat and lazy.  :)  At least I'll get in a LOT of walking while in Paris.

I'll check back in with you guys around the first of July!

My wife and I went to  Paris back in 1997 and really enjoyed it.  Tons of stuff to see. 

You will certainly do plenty of walking, it is a huge city.  Also, if you take the stairs up the first two levels of the Eiffel Tower, it's a heck of leg workout :)  It also avoids the big lines for elevators at the first 2 levels.

We took a cruise up and down the river, which was great.  I really enjoyed the Notre Dame and the Louvre.  It's pretty amazing seeing the paintings and sculptures in person that you've seen in books and on TV for so many years.  Standing atop the Arc de Triomphe and watching that crazy traffic circle is a sight to see as well :)

Enjoy the trip!
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: BLK00TJ on June 16, 2014, 05:50:25 PM
Have fun on your vacation.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on July 01, 2014, 12:10:49 PM
Back to the real world today, after an amazing vacation in Paris.  We had 10 full days in the city, so in addition to spending of lot of time on the go, we also took time to enjoy being like Parisiens, which meant a lot of time relaxing at sidewalk cafes, enjoying coffee in the mornings, drinks in the afternoon, wonderful food at all times, and watching the world go by.  There was a wonderful bakery/pastry shop just steps from our front door, so of course we had fresh pastries every morning.  We ate and drank with abandon, and came back home to found we had actually lost a few pounds.  Parisiens are thin people, but we constantly saw them walking down the street while eating a decadent pastry or ice cream.  The fashion is skinny and form fitting.  Skinny pants and skinny suits on everyone, not just the young men.  Back home, I now feel like all of my clothes are 2 sizes too big.

I brought my gym bag with me to hit the gym after work today, but I just don't know if I'm going to make it.  We just got in at 9:00 last night and I got a good night of sleep, but I just feel physically exhausted.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on July 01, 2014, 01:34:14 PM
Glad to hear you guys had such a great vacation. I need to research this Parisien pastry diet.  ;D

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on July 02, 2014, 09:30:36 AM
Tuesday 7/1 - Misc.

First time back in the gym since June 11.  I was jet lagged, and really wanted to go straight home from work and go to sleep, but knew that I had to make myself stay up until regular bed time.  So I had a cup of coffee and went to the gym for a very light workout to get the blood flowing, and to remind my muscles and my callouses that I'm still here.

The whole workout was like a long warm up session:

15 minutes of cardio on elliptical thing
15 minutes of lunges and stretching
3 sets of super light deadlifts, 10 reps each
3 sets of super light overhead press, 10 reps each
3 sets of super light bench press, 10 reps each
3 sets of super light reverse flys, 12 to 15 reps each

That's all.  The distressing thing was that my damn left knee hurt on the lunges and deadlifts.  I was hoping the time off would help.  I may have to see my doctor.

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on July 03, 2014, 09:39:25 AM
Wednesday 7/2 - Misc.

Another light weight workout, trying to work my way back into the groove without having horrible DOMS for this holiday weekend.  Not AS light as Tuesday's workout.  I cautiously tested the left knee on the plate-loaded leg press.  No pain!

Supersets - Leg Press / Calf Press on the Leg Press:
(Same weight & reps for each, so just writing it out once)
180 lb x 15
180 lb x 15
270 lb x 10
270 lb x 10
360 lb x 8

Arnold Dumbbell Overhead Press:
25's x 15
30's x 10 ... x 4 sets

Seated Rows:
(assuming 10 lb per plate on the machine)
70 lb x 15
80 lb x 15
90 lb x 10
90 lb x 10
90 lb x 9

20 sets total, a quick 50 minutes.  Felt good, got a little pump going.

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on July 06, 2014, 10:41:55 PM
Catching up for this week...

My workouts felt good this week, although the weights were significantly lighter than I'd been using before my 2 1/2 week break.  For this, my "comeback" week, it felt like a great big warm up for big things to come next week... 

Thursday 7/3

Lying leg curls:
70 lb x 10
70 lb x 10
90 lb x 8
100 lb x 5
100 lb x 5

Flat BB Bench Press:
warm up, bar only x 25
135 lb x 10
155 lb x 10
185 lb x 5
185 lb x 5
185 lb x 5

Cautiously testing the waters with some curls, just to get a little biceps pump...  so far so good; no elbow pain:
EZ Bar Curls:
40 lb x 15
50 lb x 12
50 lb x 12

Dumbbell Hammer Curls:
20's x 10
25's x 8
25's x 8


Saturday, 7/5

I'm embarrassed to even post these squat numbers.  Seriously.  I started over from ZERO, to test my ailing left knee.  After talking to another guy a the gym (a rarity for me) about how he started over due to knee pain, I felt if I could get the stance just right, get the form down right, and do a full-motion ATG squat, then maybe I could do it without the knee pain.  So far so good with these little girl numbers:

Squats:
bar only x 15
bar only x 15
95 lb x 8
105 lb x 5
110 lb x 5
110 lb x 5
95 lb x 8
No knee pain! 

Standing BB Overhead Press:
bar only x 15
95 lb x 8
105 lb x 5
105 lb x 5
110 lb x 5
110 lb x 5
95 lb x 8

Pull Ups:
Testing the elbows again, with pull ups.  So far so good, no elbow pain:
6 reps x 5 sets

Dumbbell Shrugs:
50's x 15, x 5 sets
Some of the best advice I've gotten off of a Youtube video lately is to dramatically drop the amount of weight you use for shrugs.  It really helps with that mind-muscle connection which can be hard to find on shrugs.  I dropped from 75 to 50 and I like it.

Machine Flys:
70 lb x 12
80 lb x 12
90 lb x 10
100 lb x 10
110 lb x 10

That was a good long workout, an hour and 15 min.

Sunday 7/6

A quickie, because the pool was calling my name this afternoon:

Deadlifts:
135 lb x 5
185 lb x 5
205 lb x 5
225 lb x 5
245 lb x 5
255 lb x 5

Flat BB Bench Press:
bar only x 20, twice
135 lb x 5
155 lb x 5
175 lb x 5
185 lb x 5
195 lb x 5
205 lb x 5
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on July 07, 2014, 07:15:17 AM
Toby, glad to hear you're back at it. Especially with no pain. Hopefully the knee and elbow won't be an issue anymore.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on July 08, 2014, 10:30:50 PM
Missed the gym on Monday.

Today, back into the swing of things, but doing embarrassingly light weight squats to figure out the right way to do them without hurting my knee.  As I said, I'm starting over from ZERO on squats.  My goal is to turn my hatred of squats into a love of squats by doing them right and pain-free.  I've done more reading and reading, and figured that a big part of my squat problem is probably weak hamstrings.  I'm going to start doing ham iso work every-other workout.

Tuesday 7/8 - Workout A (squats, OHP, +other accessory exercises)

Baby Squats:
45 lb x 10
45 lb x 10
95 lb x 10
135 lb x 10
135 lb x 5
135 lb x 5
135 lb x 5
All done ATG with a good pause at the bottom.

Standing BB Overhead Press
45 lb x 15
45 lb x 15
95 lb x 8
95 lb x 5
105 lb x 5
110 lb x 5
110 lb x 5

Hammer Strength Iso Lateral High Row:
90 lb x 20
160 lb x 10
160 lb x 10
180 lb x 10
180 lb x 10
180 lb x 10
I love the feeling of lat isolation with this HS machine.

Lying Leg Curls:
70 lb x 15
80 lb x 10
90 lb x 8
90 lb x 6
90 lb x 5
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on July 09, 2014, 07:05:15 AM
Missed the gym on Monday.

Today, back into the swing of things, but doing embarrassingly light weight squats to figure out the right way to do them without hurting my knee.  As I said, I'm starting over from ZERO on squats.  My goal is to turn my hatred of squats into a love of squats by doing them right and pain-free.  I've done more reading and reading, and figured that a big part of my squat problem is probably weak hamstrings.  I'm going to start doing ham iso work every-other workout.

Tuesday 7/8 - Workout A (squats, OHP, +other accessory exercises)

Baby Squats:
45 lb x 10
45 lb x 10
95 lb x 10
135 lb x 10
135 lb x 5
135 lb x 5
135 lb x 5
All done ATG with a good pause at the bottom.

Standing BB Overhead Press
45 lb x 15
45 lb x 15
95 lb x 8
95 lb x 5
105 lb x 5
110 lb x 5
110 lb x 5

Hammer Strength Iso Lateral High Row:
90 lb x 20
160 lb x 10
160 lb x 10
180 lb x 10
180 lb x 10
180 lb x 10
I love the feeling of lat isolation with this HS machine.

Lying Leg Curls:
70 lb x 15
80 lb x 10
90 lb x 8
90 lb x 6
90 lb x 5

Bingo. Same for me. I started doing RDL's. Hope you can keep squatting pain free.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on July 09, 2014, 07:30:00 PM
This evening I got back to making progress.  My workout "B" is supposed to be deadlifts + bench press + accessories (usually seated rows, face pulls, calves, etc.).  But I was having fun with the deads and bp, and didn't get around to doing anything else.

Wednesday 7/9 - Workout B

Deadlifts:
135 lb x 10
135 lb x 5
185 lb x 5
205 lb x 5
225 lb x 5
255 lb x 5
275 lb x 5
285 lb x 1
295 lb x 2
300 lb x 1 <-- Barehanded PR

Flat BB Bench Press:
135 lb x 10
135 lb x 5
185 lb x 5
195 lb x 5
205 lb x 5
205 lb x 5
215 lb x 3
215 lb x 3
185 lb x 6
135 lb x 12

20 total sets in 50 minutes.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on July 10, 2014, 07:13:36 AM
That's a lot of sets for both.  8)

Congrats on the PR.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on July 12, 2014, 07:14:58 PM
Friday 7/11 - Workout A

Again with the minimal weight squats.  Very very slowly working my way back up, good form,  ATG, good pause at bottom.  Thankfully no knee pain.

Squats:
45 lb x 10
45 lb x 10
115 lb x 8
115 lb x 5
135 lb x 5
155 lb x 5
155 lb x 5

Standing OHP:
45 lb x 15
45 lb x 15
95 lb x 10
105 lb x 5
105 lb x 5
115 lb x 5
115 lb x 5

Lying Leg Curls:
70 lb x 12
75 lb x 10
80 lb x 10
90 lb x 6
90 lb x 5

And, again with my re-entry into the world of pull ups.  Slow going, thankfully with no elbow pain.

Pull ups:
5 sets:  8, 8, 6, 5, 5 reps.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: FLEX on July 12, 2014, 08:57:30 PM


Again with the minimal weight squats.  Very very slowly working my way back up, good form,  ATG, good pause at bottom.  Thankfully no knee pain.

Good deal.  Onward and upward.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on July 14, 2014, 11:25:51 PM
Thanks for the support Flex.

Monday 7/14 - Workout B (partially, anyway)

Short on time tonight, we were meeting friends out for dinner.    35 minute quickie...

Deadlifts:
135 lb x 10
135 lb x 5
185 lb x 5
205 lb x 5
225 lb x 5
255 lb x 5
275 lb x 5

All three flat bp stations were in use, so I went to incline bench for the first time in a while.  Was feeling weak after rushing through the quick deadlift session, so went easy with it...

Incline bb bench press:
45 lb x 20
45 lb x 20
135 lb x 10
135 lb x 5
155 lb x 5
175 lb x 4
175 lb x 5
135 lb x 10
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on July 15, 2014, 10:12:03 AM
That's a lot of weight moved for what you consider a "short session" Toby.

I don't call 175x4 and 175x5 on incline light. Nice job.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on July 15, 2014, 10:51:28 PM
Thanks Eric.  It's been so long since I've done incline BP, I've forgotten what weight I've used on it before.  I'd have to go back and look at old journal posts.  Compared to flat bench, I thought I was going easy with 175 lb.

Today, I continued my super slow comeback on squats.  It was a step back from my previous squat session, because for some reason my legs felt very fatigued from the moment I stepped into the gym.  I wanted to stay 100% in control of form, so I kept it super super light.

Tuesday 7/15 - Workout A
Baby Squats:
45 lb x 10
45 lb x 10
95 lb x 10
115 lb x 5
115 lb x 5
135 lb x 5
135 lb x 5
Yep, that's all.

Standing BB OHP:
45 lb x 15
45 lb x 15
95 lb x 6
115 lb x 5
115 lb x 5
115 lb x 5
120 lb x 4 - PR
125 lb x 1 - PR
I'm feeling better and better about OHP, not arching my back near as much as I used to.  Felt like I could have done 125 for a few reps if I had jumped up to it quicker instead of doing those three sets at 115.  Next time.

Lying Leg Curls:
80 lb x 10
80 lb x 10
90 lb x 8
95 lb x 5
95 lb x 5
God, I hate these.  They feel useless since the hams aren't exactly a "show" muscle, but I know I gotta do them to improve ham strength for squats and deads.  I'm gonna start experimenting with RDL's next week.

Pull Ups:
3 sets:  10, 8, 8
I love pull ups.  Hard to believe it's been almost 2 years since I quit doing them due to elbow pain.  Before the tendinitis set in three sets would have been something like 18, 15 and 12.  So far, no elbow pain.  At the first twinge, I'll stop doing them.  Don't wanna go through that again.


If I make it to the gym tomorrow, I'm just going to do some accessories that I've skipped lately.  Face pulls, calf raises, flys, lateral raises, and shrugs.

 

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on July 16, 2014, 10:55:06 PM
Not much to journal about today.  I did various isolation/accessory exercises instead of the usual compound lifts.  I didn't even log the amount of weight I used, but I sort of remember...

Wednesday 7/16 - Misc.

Lateral dumbbell shoulder raises:
20's x 12
22.5's x 10 - yes, my gym has dumbbells in 2.5 lb increments.
25's x 10
25's x 10
25's x 10

Seated calf raises, plate loaded:
115 lb x 15
115 lb x 15
140 lb x 10
140 lb x 10
140 lb x 10
140 lb x 10

Face Pulls:
I usually do these on the floor, pulling from a high position towards my face.  This time I used a seated row machine and pulled from a low position.  It was a lot harder!
5 sets - 8 to 12 reps each - played around with different weight settings, don't remember what they were.

Cable Machine Pec Flys:
5 sets - 10 to 12 reps each - played around with lower and higher starting points and various weight settings.

That's all.  20 sets in a quick 45 minutes.  Didn't have time to get to shrugs as planned.



Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on July 18, 2014, 10:16:09 PM
This should have been a Workout B day deadlifts + bench + some other accessories.  But my back is wonky from some wierd twist I did while moving furniture around on my job Thursday,  so I skipped the deads and went for a big bench session...

Friday 7/18

Flat bb Bench Press:
Warm up, 45 lb x 50
135 lb x 15
185 lb x 5
195 lb x 7
205 lb x 5
215 lb x 5
215 lb x 5
220 lb x 2
220 lb x 2
135 lb x 15

Continued the chest work with...
BB pullovers:
(Lying on flat bench, using pre-loaded barbells)
60 lb x 15
70 lb x 15
80 lb x 12
70 lb x 12
60 lb x 15

Dumbbell Shrugs:
50's x 15 ... x 5 sets.

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on July 20, 2014, 05:42:53 PM
My back still felt weird this morning -- not in pain, but feeling like it needed to be popped, know what I mean? --  But I wanted to do those deadlifts that I should have done on Friday.  So I did a few sets, not too heavy.  And guess what -- now my back feels fine!

Sunday 7/20 - Quick & easy workout before hitting the pool

Deadlifts:
135 lb x 10
205 lb x 5
225 lb x 5
255 lb x 5
275 lb x 2
275 lb x 2

After that I decided to do something I haven't done in almost two years:  Get a crazy-ass pump in the arms, you know the kind where it feels like you can't bend your arms enough to pull off your shirt or comb your hair afterwards.  Now that my elbows are pain-free, I decided to go for it.  Light weights, high reps for the pump.  I threw in some pec flys to pump up the chest a little too before going to the pool.  :)

Cable/Rope Triceps Push Downs:
60 x 15
70 x 15
80 x 12

Machine Preacher Curls (super light, testing the elbows):
40 x 15
50 x 15
60 x 12

Cable/Rope Overhead Extensions:
60 x 15
60 x 15
60 x 15
70 x 15

Curls holding a 45 lb Plate:
4 sets, 12 reps each.

I've seen others in the gym do those 45 lb plate curls, and decided to give it a try.  The exercise seems to hit the forearms and work the grip strength as well, even though it's a pretty light curl.  Just be careful not to punch yourself in the throat with the plate. 

Machine Flys:
90 x 15
100 x 12
100 x 12
100 x 12

It doesn't sound like much of an am workout, but my arms did get that beastly swollen feel.  Then I felt sufficiently pumped to hit the pool (they gym's outdoor pool) for some sun.


 
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on July 21, 2014, 01:36:22 PM
Toby getting his swole on before hitting the outdoor pool. lol  Nothing wrong with that.

Looks like a good workout overall. I could use some super pump arm days myself. I hope you didn't learn that "don't punch your throat" tip the hard way.  :o
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on July 21, 2014, 10:06:44 PM
I hope you didn't learn that "don't punch your throat" tip the hard way.  :o
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.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on July 22, 2014, 10:20:42 PM
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.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: BLK00TJ on July 22, 2014, 11:06:26 PM
Nice PR!
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on July 23, 2014, 07:13:30 AM
Congrats on the PR and nice dead work.  8)
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on July 24, 2014, 03:45:07 PM
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.






 
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on July 24, 2014, 06:19:55 PM
That's some good shoulder work. do you ever do side DB raises?
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on July 24, 2014, 06:53:57 PM
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.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on July 24, 2014, 09:00:43 PM
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.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on July 28, 2014, 11:52:58 AM
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.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on July 29, 2014, 07:06:50 PM
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.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on August 01, 2014, 11:58:47 AM
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.   :(
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on August 05, 2014, 12:30:25 PM
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
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on August 05, 2014, 02:39:16 PM
Glad to see you're back at it Toby. I know the feeling of missing workouts.  :(
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: doughnutgut on August 05, 2014, 04:48:38 PM
Slow recovery or not. That is a solid squat session right there mate. Nice work on the dreads as well.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on August 05, 2014, 10:27:43 PM
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.

 
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Little Tim on August 05, 2014, 10:43:47 PM
Made mention in my journal a few weeks back a similar thought:
Shoulders are my new biceps.

Cheers.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on August 06, 2014, 07:15:08 AM
Good shoulder workout. You'll be sore.

I am right there with you on shoulders.  My delts are the least developed part of my build.  :(
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on August 06, 2014, 10:58:15 AM
Made mention in my journal a few weeks back a similar thought:
Shoulders are my new biceps.

Cheers.

Ha ha, shoulders have always been my bane.  I just get sidetracked sometimes and go for a period where I forget or neglect to do a dedicated shoulder day at least once a week.  It really irks me to see guys in the gym with sharply defined boulder shoulders which I can't seem to get.  Even though I may have them bested on some other body parts, something about shoulders really sets off a physique, especially in the "sun's out, gun's out" time of year.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Little Tim on August 07, 2014, 08:39:35 AM
Yup, I'd love to get even a half an inch of extra meat on mine. Would make a noticeable difference on the much sought after v-taper.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on August 07, 2014, 10:49:51 PM
A 45 minute quickie today, continuing my comeback on squats and pull ups...

Thursday 8/7

Squats:
warm up, bar x 10, 2 sets
95 lb x 5
135 lb x 5
135 lb x 5
155 lb x 5
175 lb x 5
175 lb x 5

Lying Leg Curls:
90 lb x 10
90 lb x 5
95 lb x 5
100 lb x 5
110 lb x 5

Pull ups:
8 x 2 sets
5 x 3 sets

Still wary of doing pullups, on the lookout for any hint of pain in my elbows.  I really want to do pull ups, but I don't want that tendinitis to kick in again.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on August 08, 2014, 08:52:42 PM
A good ol' fashioned chest workout today.  Should have done deadlifts and then bench press.  Oh well, I'll catch up with the deads this weekend.

I just felt like doing something different today, so I went for the pump with high reps and pretty low weights.

Friday 8/8 - Chest Day!

Bench Press:
bar x 40
bar x 30
135 lb x 15
135 lb x 10
155 lb x 10
155 lb x 10
155 lb x 10
135 lb x 12

Pec Flys on FreeMotion Machine:
80 lb x 20
90 lb x 15 ... x 5 sets

Barbell Pullovers:
Lying flat on bench, mostly straight-armed, with pre-loaded barbell
60 lb x 15 ... x 5 sets

Dips, bodyweight only:
I haven't done dips in over about 18 months, since they started hurting my shoulders.  Thought I'd test the waters a bit...
12 reps ... 2 sets
10 reps ... 3 sets


Damn, I love the pump from pullovers.  Oddly I can't really feel the chest activation during the exercise, but when I'm done I can really feel it.  I had been doing them with 70 to 80 lbs, but just went light today to get 15 reps on each set.






Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on August 11, 2014, 06:22:35 PM
Traveling for work this week, in Small Town Missouri.  They have a fairly new YMCA with a well-equipped gym, so I went there this afternoon.  The free weights area was at 3:00!  Both racks were occupied by groups of 3 or 4 guys who were training together.  I wanted to do deadlifts, but there was no available floor space or spare barbells, so I punted and went over to the Cybex machines and just did a high volume, light weight upper body workout.

Monday 8/11 - Misc. Workout

All exercises on new Cybex machines.  Weight listed is what's on the plates.  Don't know if it's actually pounds or what.

Seated Row, close-grip, on cable machine:
60 x 15
60 x 12
70 x 8
70 x 8
70 x 8

Incline Row:
The movement on this machine was similar to a Hammer Strength Iso-Lateral High Row...
130 x 15
130 x 15
140 x 12
160 x 12
170 x 12

Shoulder Press:
70 x 20
90 x 15
110 x 12
120 x 12
130 x 12

Pec Flys:
70 x 12
90 x 15
110 x 12
120 x 12
130 x 12

Close Grip Curls on a cable machine that was a curl-only machine:
Very very light, pensive about igniting the old elbow pain...
20 x 20
25 x 15
30 x 12
35 x 12
40 x 12
45 x 10

Chest Press:
70 x 25
90 x 15
110 x 15
120 x 12
130 x 10

I think that's the highest number of sets I've ever done in a workout.  31 sets, 65 minutes.  Light and quick.

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on August 12, 2014, 10:36:05 PM
At the small town YMCA again today.  They have very nice equipment.  All of the free weight stuff including the benches, press stations, racks, etc. are by Hammer Strength.  Nice looking black equipment, brand new.  They've got a "Ground Based Jammer" and a "Ground Based Combo Twist" thing.  No one was using them, but I think I might play around with them tomorrow and see what they're all about.

The racks were occupied again today, so I had a Bench Press Fun Day...

Tuesday 8/12 - Misc. Workout

Flat BB Bench Press:
bar only x 30
135 lb x 5
155 lb x 5
175 lb x 5
175 lb x 5
185 lb x 5
195 lb x 5
205 lb x 5
215 lb x 1
220 lb x 1
220 lb x 1
225 lb x 1
225 lb x 1

Seated Leg Curls, Cybex Machine:
80 x 10
80 x 10
80 x 10
90 x 8
90 x 8

Pull Ups:
6 reps ... 5 sets
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on August 17, 2014, 10:22:09 PM
Got in a couple of modest workouts this weekend.

My job got crazy last week, and I spent much of Wed-Thu-Fri working long hours with little sleep, including about 12 hours of physical labor (unpacking and moving furniture).  I didn't realize exactly how tired I was until I got to the gym Saturday afternoon.  So it wasn't much of a workout...

Saturday, 8/16
Super Duper Lightweight Squats:
(knees feeling a little wonky, so I just sorta went through the motions)
bar only x 10, 2 sets
95 lb x 5
105 lb x 5
115 lb x 5
135 lb x 5
135 lb x 5
135 lb x 5
95 lb x 5

Standing BB Overhead Press:
bar only x 15, 2 sets
95 lb x 5
105 lb x 5
105 lb x 5
115 lb x 5
115 lb x 5
115 lb x 5
95 lb x 10

I felt good on the OHP's, but at this point I was just damn tired so I packed up and went home to take a nap.


Sunday, 8/17
No compounds lifts today.  Shoulders and biceps.  I want to get some biceps isolation work back in the mix, but still going very light, mindful of my old elbow tendinitis. 

Dumbbell Lateral Raises, drop sets (no rest):
20's x 10 / 17.5's x 8 / 15's x 6
25's x 6 / 20's x 5 / 15's x 5

Front Raises with a Plate, drop sets:
35 lb x 10 / 25 lb x 10
35 lb x 8 / 25 lb x 8

Machine Shoulder Presses:
(one of those machines that go in an arc, curving inward as you go up)
Machine weights in kg:
40 kg x 12
40 kg x 12
40 kg x 12

Machine Reverse Flys:
60 lb x 10
70 lb x 10
80 lb x 6
80 lb x 6
70 lb x 10

Okay, so it wasn't my smartest idea ever to try doing shoulders the day after doing OHP's.  Those raises were really light, but I just couldn't get out very many reps.

Preacher Curls with EZ Bar:
First time in YEARS I've done these.  The EZ bars at this gym feel on the heavier side, so I'm assuming they are the 25 lb bars. 
bar only x 20
45 lb x 15
55 lb x 15
55 lb x 12
55 lb x 12

Dumbbell Curls, alternating regular curls with hammer curls.
20's x 12
25's x 10

Hey, I said I was going super light to go easy on the elbows!  I went super light on a lot of things in both workouts this weekend.













Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on August 18, 2014, 07:20:50 AM
Looks like you got some really good workouts in Toby.  :thumbsup:
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on August 20, 2014, 01:05:27 PM
Fighting off a mild cold, which is this week's excuse for weak workouts.   :o

Tuesday 8/19 - Workout B, sort of

My favorite deadlift spot was occupied, so I went to the bench press first...

Flat BB  Bench Press:
bar only x 20, 2 sets
135 lb x 8

Oh, deadlift spot opened up...

Deadlifts:
135 lb x 10
185 lb x 5
205 lb x 5
225 lb x 5
245 lb x 5
255 lb x 5
275 lb x 5

Now all 3 bench presses are taken, so I went to decline...

Decline BB Bench Press:
135 lb x 10
135 lb x 10
155 lb x 10
155 lb x 10
155 lb x 8
I'm getting more comfortable with these, though they still feel a bit awkward.

Seated Rows:
100 lb x 5
110 lb x 5
120 lb x 5
120 lb x 5
120 lb x 5

That's it.  A 50 minute workout.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on August 20, 2014, 01:47:54 PM
Nice deads.  8)

I like decline BB bench but rarely do the anymore since doing 5/3/1. Gonna start back on them once I switch programs.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on August 22, 2014, 10:08:37 AM
A 40 minute quickie yesterday, continuing the slow recovery of squats:

Thursday, 8/21 - Workout A

Squats:
bar only x 10 ... 2 sets
135 lb x 5
145 lb x 5
155 lb x 5
165 lb x 5
175 lb x 5

Standing BB OHP:
bar only x 15
95 lb x 5
105 lb x 5
110 lb x 5
115 lb x 5
115 lb x 5

Lower Back Extensions:
Haven't done these in 3 or 4 years, but I remember how I felt it in the hamstrings, so thought I'd throw it in the mix.  I actually feel it in my hams this morning, even with using little added weight...
bodyweight x 10 ... 2 sets
w/10 lb plate x 10 ... 3 sets

Short on time, so that was it.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on August 23, 2014, 04:32:10 PM
Friday 8/22 - Misc.

Flat BB Bench Press:
bar only x 40
135 lb x 10
155 lb x 10
175 lb x 10
185 lb x 8
185 lb x 6
205 lb x 4
185 lb x 6
135 lb x 12

Seated Calf Raise:
plate weight...
90 lb x 15
115 lb x 12
125 lb x 10
125 lb x 10
125 lb x 12

Barbell Pullovers:
pre-loaded barbells...
60 lb x 15
70 lb x 15
70 lb x 15
70 lb x 12

Pull Ups:
Four sets:  8, 6, 6, 6

I went into the pull ups with the intention of increasing my reps, but I felt elbow twinges around rep 5 each time, so I cut them short.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on August 24, 2014, 05:42:57 PM
Sunday, 8/24 - Shoulders

Dumbbell Arnold Presses:
25's x 15
35's x 10 ... 4 sets

Front Raises holding a plate:
35 lb plate x 10 ... 5 sets

Reverse Flys on FreeMotion Machine:
60 lb x 12
70 lb x 10
75 lb x 10 ... 3 sets

Dumbbell Shrugs:
55's x 12
50's x 12 ... 4 sets
Trying something different, I did the shrugs very slow and used a rolling motion rather than straight up/down.  Raised the dumbbells with my shoulders thrown back, then rolled them forward and down.  Felt good; good mind-muscle connection.

20 sets, slow pace, 50 minute workout.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on August 25, 2014, 10:11:45 PM
It was hot in the gym today, and crowded (as usual for Monday), two conditions that I don't like, so I cut my workout short.  I sweat really easily, and I HATE sweating.  I'm out of sync with my A/B workouts because I didn't do deads with bench press on Friday like I should have.  So today was mainly deadlifts...

Monday 8/25

Deadlifts:
135 lb x 10
185 lb x 5
205 lb x 5
255 lb x 5
275 lb x 3
285 lb x 2
290 lb x 1
295 lb x 1
300 lb x 1

Hammer Strength Iso Lateral High Pull:
(plate weight)
180 lb x 12
200 lb x 10
200 lb x 10
220 lb x 8
220 lb x 8

That's it!  I couldn't take the heat and sweating any longer.


   
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on August 29, 2014, 12:36:16 PM
They have been cutting expenses at my gym with the towels and the staff, and now apparently the air conditioning.  I'm still fighting a cold, so maybe that was part of my problem, but the heat made me nauseous during my workout.  It was not much of a workout.  Kept it light and cut it short.

Thursday 8/28 - Workout A, sort of

Baby Squats:
bar only x 10 ... 2 sets
135 lb x 5
155 lb x 5
165 lb x 5
175 lb x 5
185 lb x 5

Standing OHP:
bar only x 15 ... 3 sets
95 lb x 5 ... 4 sets

Seated Rows:
80 lb x 3

That's all.  It's been a bad week for the gym.  Yes, I'm a wimp when it comes to being hot indoors.  No problem with it outdoors, but I like a cool gym.  If it's hot in there again today I might just go to the pool instead of the weight room.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on September 01, 2014, 06:43:20 PM
A late summer slump.  That's what I'm calling it.  I remember now that I always have a summer slump in training!

Except last summer when I was unemployed and had lots of time and energy for training, it was a breakthrough period for me in regards to training.  I should have known not to expect that again this year, with my job (which I love) keeping me so busy with traveling, etc.  Okay, so this fall and winter will be great!

Again, it was too warm for my comfort in the gym for my last two training sessions.  And I can't seem to shake off the last remnants of this cold.  I felt weak and did only about 45 minute workouts, but at least I made it to the gym and did something...

Friday 8/29 - Chest

Flat Bench Press:
135 lb x 10
135 lb x 10
185 lb x 5 ... 5 sets

Cable Crossovers:
Alternated sets low-to-high and then high-to-low, so three sets of each.  Light weight.
40 lb x 12 lth
40 lb x 12 htl
40 lb x 10 lth
40 lb x 12 htl
40 lb x 10 lth
40 lb x 10 htl

Incline Bench Press:
135 lb x 10
135 lb x 8
135 lb x 8

Decline Bench Press:
135 lb x 10
135 lb x 10
135 lb x 8


Monday 9/1 - Labor Day morning workout

Deadlift:
135 lb x 10
185 lb x 5
205 lb x 5
225 lb x 5
245 lb x 5
255 lb x 5 <-- broke form on rep 4 and slightly tweaked my lower back.  Corrected form on rep 5, but decided to stop there.

Dumbbell Arnold Shoulder Press:
30's x 10
35's x 10
40's x 10
40's x 10
40's x 10

Hammer Strength Iso Lateral High Row:
180 lb x 15
180 lb x 12
200 lb x 11
210 lb x 10
210 lb x 12

That's all, folks.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on September 06, 2014, 10:30:03 PM
Great job staying at it and getting into the gym. I tweaked my back doing good mornings a couple weeks ago and missed almost all of the past 2 weeks.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on September 07, 2014, 03:30:07 PM
Ouch, Eric, 2 weeks is rough for one of those irritating back things.  Luckily mine was only sore for a day. 

Still having a hard time making it to the gym as much as I'd like.  Well okay, on Thursday I made it to the gym but it was a hot day -- our last hot day of the year according to the forecasters -- so I took the opportunity for one last pool day of the summer, and spent about an hour at the outdoor pool instead of in the hot gym.

Then the temps dropped about 25 degrees, and in one day it went from summer to fall.  And the gym isn't too hot anymore! :)

Friday 9/5 - Bench Press Fun Day

Flat BB Bench Press:
warm up, bar only x 30 ... 2 sets
135 lb x 15
185 lb x 10
195 lb x 7
205 lb x 5
205 lb x 5
205 lb x 5

Preacher Curls on Machine:
40 lb x 25
50 lb x 20
60 lb x 15
70 lb x 10
80 lb x 5

Dumbbell Shrugs:
50's x 15
55's x 15
60's x 15

Pec Flys on FreeMotion Machine:
90 lb x 15
100 lb x 12
110 lb x 12

Face Pulls:
80 lb x 15
90 lb x 12
90 lb x 12


Sunday 9/7 - Workout A
Knees are acting up lately, especially this morning when I went in for squats.  So it was even lighter than my other recent squats workouts...

Squats:
bar only x 10 ... 2 sets
95 lb x 10
135 lb x 5
155 lb x 5
175 lb x 4
175 lb x 3
UGH, awful.

Standing OHP:
bar only x 15 ... 2 sets
95 lb x 10
95 lb x 10
95 lb x 10
115 lb x 5
115 lb x 5

Lower Back Extensions:
w/10 lb plate x 12 ... 3 sets

Pull Ups:
12
8
8

Pull up numbers still way below my pre-tendinitis days, but slowly getting back up there.



Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on September 08, 2014, 08:44:21 PM
This is my gym for this week...
(https://imagizer.imageshack.us/v2/548x411q90/909/wvDkFD.jpg)

The small town I'm in this week has NOTHING.  Not even a YMCA, no Snap Fitness, no hospital fitness center, no local dive.  Nothing within 30 miles.  Just a Hampton Inn with this.  Dumbbells go up to 50 lb.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: BLK00TJ on September 08, 2014, 08:49:25 PM
That sucks.  Work with what you have though.  Get a lot of high rep work in.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on September 14, 2014, 11:06:10 AM
Catching up here...

Still haven't kicked my lingering cold, so not feeling particularly strong and motivated again this week.  Went to the doc and got antibiotics for sinusitis.  I don't think I've taken an antibiotic in 30 years.

Monday and Wednesday, 9/8 and 9/10

Lots of dumbbell work in the hotel gym:  incline presses, shoulder presses, flys, even curls!  And some lunges.


Friday 9/12 - Workout B, sort of...

Short on time, not feeling strong, but I wanted to get in the gym for deadlifts, dammit!

Deadlifts:
135 lb x 10
185 lb x 5
205 lb x 5
225 lb x 5
245 lb x 5
255 lb x 5
275 lb x 1
285 lb x 1

Bench Press:
Trying something new with a closer grip, just for the hell of it...
45 lb x 25
135 lb x 10 ... 5 sets

45 Degree Donkey Calf Presses, plate loaded:
90 lb x 15
140 lb x 15
160 lb x 15 ... 3 sets


Saturday 9/13 - Misc. full body/b]
Should have been a "Workout A", but I did leg press instead of squats...

Leg Press, plate loaded:
180 lb x 10
180 lb x 10
270 lb x 5
360 lb x 5
450 lb x 5
470 lb x 5
500 lb x 5
500 lb x 5

Standing OHP:
going for higher reps this time...
45 lb x 15
65 lb x 15
75 lb x 15
75 lb x 12
95 lb x 8
95 lb x 6
95 lb x 8

Hammer Strength Iso Lateral High Row:
180 lb x 12
180 lb x 12
200 lb x 10
200 lb x 8
200 lb x 8

Incline BP:
135 lb x 10
135 lb x 10
135 lb x 10




Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on September 16, 2014, 08:14:00 PM
Traveling for work again this week, but not in a small town this time, but in a small city.  Evansville, Indiana.  Plenty of gyms, plenty of good restaurants.  Today I went to Bob's Gym.  Good place.

Tuesday 9/16 - Bench Press Fun Day at Bob's Gym

Flat BB Bench Press:
bar only x 40
135 lb x 10
185 lb x 5
185 lb x 5
195 lb x 5
205 lb x 5
215 lb x 5
205 lb x 5
185 lb x 8
185 lb x 8
135 lb x 15
Yeehaw!

Barbell Pullovers
(pre-loaded barbell, flat bench)
70 lb x 12 ... 5 sets

Pull Ups
(on a straight fat bar)
10
10
8
8

That's it.  This gym has chalk!  CHALK!  If I make it there tomorrow, and if a spot is open to do deadlifts, I'm doing that.  With chalk.

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: BLK00TJ on September 16, 2014, 08:16:37 PM
Great work there!
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Bando on September 16, 2014, 09:19:04 PM
This gym has chalk!  CHALK!  If I make it there tomorrow, and if a spot is open to do deadlifts, I'm doing that.  With chalk.

I would make it a point to get there, sounds like you don't get out much  ;D
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on September 17, 2014, 06:58:11 AM
Great work Toby. You definitely had a good bench session. Glad you finally got to somewhere with a good gym.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on September 17, 2014, 07:59:20 PM
I do get out to a lot of different gyms in my travels, but Bob's Gym in Evansville is the first I've found where they not only allow chalk, but they provide it.  There are a lot of bodybuilders at this gym, and a lot of guys doing deadlifts, as opposed to my normal gym where only 3 or 4 other guys besides myself ever do them.  So I did deads, but I was a little self-conscious (I know I shouldn't be) with other guys waiting to do them, so I kinda rushed through it.  I offered to let a guy work in, but he didn't want to.

Wednesday 9/17

Deadlifts:
135 lb x 10
185 lb x 5
205 lb x 5
225 lb x 5
245 lb x 5 <-- was able to do these double overhand, thanks to the chalk!
255 lb x 5  <-- only one doh, and then I switched to mixed grip.
275 lb x 3
285 lb x 1

Barbell OHP:
45 lb x 15
45 lb x 15
95 lb x 8
100 lb x 8
105 lb x 6
110 lb x 6
115 lb x 5

Face Pulls
Cybex cable machine like my usual gym, assuming 10 lb per plate:
70 lb x 15
80 lb x 15
90 lb x 12
100 lb x 10
100 lb x 10

Seated Calf Raises:
(plate loaded)
90 lb x 15
115 lb x 15
115 lb x 12
115 lb x 12
115 lb x 12
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on September 21, 2014, 06:52:19 PM
Finally made it to the gym today for the first time since Wednesday.

It was an unusual day in the gym for me.  I went in intending to start with squats, but my knees were screaming at me.  After warm up sets at 45 and 135, I decided not to do them.  But I had not planned out my workout after that, so it became a free-for-all.  I was all over the board and all over the weight room floor.  It was almost empty today, so I had free reign to move from one station to another.  I ended up doing one set here, one set there, one set somewhere else, then back around to "here" again.  I didn't even track it on my fitness app, but it ended up something like this:

Bench Press:
5 sets, 135 lb to 185 lb, 8 to 10 reps

Chin Ups:
(yes, chin ups, not pull ups!)
3 sets:  10, 10, 8

Incline French Press:
(inspired by Sakustoms)
2 sets:  50 lb x 15

Hammer Strength Iso-Lateral Decline Press:
90 lb x 25
140 lb x 15
140 lb x 15

Preacher Curls, Nautilus Machine:
50 lb x 20
60 lb x 15
70 lb x 12

Seated Rows:
80 lb x 15
90 lb x 12

Lying Leg Curls:
3 sets:  80 lb x 10

Crazy, light, full-body 1 hour workout.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: FLEX on September 21, 2014, 07:13:59 PM
Toby you are looking swole as fuck in that new avi.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on September 24, 2014, 12:15:44 PM
Thanks Flex!

I'm at the Atlantis resort in the Bahamas for a few days, on a work related incentive trip.  Great place.  I hit the gym this morning before our business meeting, and am planning to do so again tomorrow morning.  Pretty decent gym here.  Now I have the rest of today and tomorrow free for the pools,  waterslides, and the beach!
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on September 27, 2014, 11:30:15 PM
Saturday night, and what else do I have to do but update my journal...?

Wednesday and Thursday 9/24 and 9/25, I got in some decent workouts in the fitness center at the Atlantis resort in The Bahamas.  Nothing real heavy, but did bench press, leg press, OHP, pull ups, and some stuff on the machines.

Today, back home, I felt strong going into the gym, but not energetic.  Does that make sense?  I wanted to push/pull heavy stuff, but wasn't full of endurance or the will to do a lot of reps.  So here goes...

Saturday 9/27 - Workout B

Squats:
What?  I started out with the intention of doing Workout A, but damn, my knees are going crazy when I get deep into squats.  Today the right knee felt like it was going to give out.  So after 2 warm up sets with the bar only, I couldn't go on, and switched to Workout B.

Deadlifts:
135 lb x 10
185 lb x 5
205 lb x 5
225 lb x 5
255 lb x 3
275 lb x 1
295 lb x 1
305 lb x 1 <-- PR with bare hands, no straps or versa gripps.
(my versa gripp PR is 315 x 4)

Bench Press:
115 lb x 15
135 lb x 15
185 lb x 5
195 lb x 1
205 lb x 1
215 lb x 1
225 lb x 1
230 lb x 1 <-- PR
(still feeling strong, so...)
230 lb x 2!  <--PR

That's it.  I didn't do any other accessory exercises that usually follow deads and BP in Workout B.  I was moving kinda slow today, so that workout took 65 minutes.

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on September 29, 2014, 07:54:44 PM
Good ol' fashioned shoulder workout today.  Since I was in the PR zone on Saturday, I thought I'd give it a go again today with OHP:

Monday 9/29 - Shoulders

Standing OHP:
45 lb x 20
65 lb x 15
85 lb x 15
95 b x 12
105 lb x 1
115 lb x 1
120 lb x 1
125 lb x 1
125 lb x 3  <--dat's a PR for reps at 125
130 lb x 2  <--first time attempting 130, did 2! 

Reverse Flys on FreeMotion Machine:
80 lb x 15
85 lb x 15
90 lb x 15
95 lb x 15
100 lb x 12

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

The pink dumbbells area was crowded, so I went to a machine for lateral raises:
80 x 15
90 x 15
100 x 15
100 x 15
100 x 15
(um, the machine is labeled in lbs, but there's no way that I can do lateral raises with that many lbs!)
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on October 01, 2014, 11:40:41 AM
Did my once-in-a-blue-moon arm workout.

I feel like a mess physically at the moment.  Knees are killing me on squats (a too convenient excuse to not do them).  My back is aching.  It doesn't feel like it's from something I did at the gym, like a muscle strain or anything.  My upper back feels out of alignment, which used to happen all the time, but it's been good for 2 or 3 years now.  After doing chiropractic and having friends "pop" my back in the past, I've learned that time and moderate rest are the best solutions to that problem.

So... a light workout.  Arms.  No elbow pain!

Tuesday 9/30 - Arms

Chin Ups:
10,10,8,8,8

Triceps Push Downs with Rope Attachment:
(assuming 10 lbs per plate on the cable station)
70 lb x 15
80 lb x 10
90 lb x 10
90 lb x 10
100 lb x 12

Curls with a 45 lb Plate:
15, 12, 12, 10, 10

Close Grip Bench Press:
(first time ever doing these, just giving it a quick try)
45 lb x 20
95 lb x 15
95 lb x 15

Preacher Curls on Machine:
65 lb x 15
70 lb x 12
75 lb x 10

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Bando on October 01, 2014, 01:46:55 PM

Close Grip Bench Press:
(first time ever doing these, just giving it a quick try)
45 lb x 20
95 lb x 15
95 lb x 15


best lift for overall arm girth IMO
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on October 02, 2014, 07:38:52 AM
best lift for overall arm girth IMO

I'll keep that in mind.  I'm actually pretty happy with my tri's right now, but extra girth never hurts!  I'd like to get back some biceps peak that I seem to have lost since I quit doing arm iso work back in Nov 2012.  I'm approaching it very cautiously, doing arms maybe once every 4 to 6 weeks to make sure I'm not bringing back the ol' elbow pain.  I'm not sure WHY I want biceps peaks.  It's not like I go around flexing for anyone besides myself in the mirror.

Yesterday I made it in for a relatively light and easy workout.  I was skipping out of work for the afternoon, so I took my time and did a lot of stretching and foam rolling afterwards.  Foam rolling up and down my back felt reeeeally good.

Wednesday Oct 1 - Misc Hams & Chest

Lower Back Extensions:
bodyweight only - 15, 15, 12, 12

Seated Leg Curls:
70 x 15
80 x 12
90 x 10
100 x 10

BB Incline Bench:
45 lb x 20
95 lb x 15
135 lb x 10
155 lb x 5
165 lb x 5
185 lb x 5

BB Decline Bench:
135 lb x 10
155 lb x 5
175 lb x 5
185 lb x 5
185 lb x 5

That's all!



 
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on October 05, 2014, 05:25:13 PM
Sunday Funday Bench Press Day!

I went into the gym without a plan today.  My A/B program is out the window for another week or so to let me knees recover for squats.  Started taking Gluc/Cond and fish oil twice a day, and it seems (maybe?) to be helping.  I was itching to do deads, but the back is still a little out of whack.  So bench press?  Well that affects the back too, but I went for it anyway.

Did not hit the 230x2 BP that I did last week; in fact I failed at it!  Could not get the second rep up, and had to sit up and roll the bar onto the bench.  I'll have to get a spotter next time.  BUT - I did do 225x3, which is a PR for reps at that weight.  Video included!



Sunday 10/5 - Bench Press Fun Day

Bench Press:
45 lb x 35
135 lb x 10
185 lb x 5
195 lb x 5
205 lb x 5
215 lb x 5
225 lb x 3 <-- PR for reps, video below
230 lb x 1
230 lb x 1 <--FAIL at rep #2
Didn't want to finish on that fail, so I went on with some high reps:
185 lb x 10
135 lb x 15

Hammer Strength Iso-Lateral High Row:
180 lb x 10
200 lb x 10
230 lb x 8
250 lb x 5
250 lb x 6
250 lb x 5

I really like the iso-lateral high row.  I really feel it in the lats.




Video of 225 lb x 3 BP.  PLEASE feel free to critique form.  It feels good to me, but this is the first time I've videoed it.  I touch the chest but don't pause.  Up to 205 lb I will pause for a beat at the bottom, but not quite up to doing that at 225.

Ingore the very unfortunate fold of material in the crotchal area of my shorts.  Believe me, things were tucked away in tight underwear.  Really!

http://youtu.be/ZAE47xjBqT0 (http://youtu.be/ZAE47xjBqT0)



Video of the Iso-Lateral High Row.  I love this machine and the feels that it gives me in the outer edge of the lats.  This is my last set, 250 lb (total plate weight) x 5.
 
http://youtu.be/NY1K8mfmQ3o (http://youtu.be/NY1K8mfmQ3o)








Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on October 09, 2014, 10:30:36 AM
Having a hard time finding time for the gym this week.  Got in a 45 minute quickie yesterday afternoon.

Wednesday 10/8 - Shoulders
I went for the seated OHP this time instead of the usual standing.  Thought it would be a bit easier on the back as I try to give it a rest this week...

Seated BB OHP:
45 lb x 20
65 lb x 15
95 lb x 5
105 lb x 5
115 lb x 5
120 lb x 5
125 lb x 5
95 lb x 12

Dumbbell Lateral Raises:
20's    x 12
22.5's x 10
25's    x 8
25's    x 8
22.5's x 10
20's    x 12

That's all I could get in.  Wanted to do face pulls or reverse machine flys, but the gym was crowded and every station was taken.  On the way out the door I kicked myself for not doing dumbbell reverse flys.  Duh.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on October 11, 2014, 09:51:25 AM
Got in another quick, light workout on Friday, mostly high rep chest stuff.  Knees feel pretty good now, back feels good...  I'll try to get back on my A/B full body split this next week.

Friday Oct. 10 - GO KANSAS CITY ROYALS!

Hammer Strength Incline Chest Press:
(total plate weight)
90 lb x 15
90 lb x 15
140 lb x 10
140 lb x 10
160 lb x 8

Pull Ups:
10, 10, 8, 8, 8

Hammer Strength Decline Chest Press:
(total plate weight)
90 lb x 20
140 lb x 15
160 lb x 12
160 lb x 12
140 lb x 15

Pec Flys on FreeMotion Machine:
100 lb x 12
100 lb x 12
100 lb x 12

A quick 18 sets, 45 minutes.

Pic about 45 minutes later, still a bit of chest pump...

(http://imagecdn.bodybuilding.com/img/user_images/growable/2014/10/10/297849/gallerypic/uSlYHYvnsNEcYeZRQVOjmgAOAIVASffinjxz-610xh.jpg)
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: BLK00TJ on October 11, 2014, 09:53:11 AM
Lookin' chiseled there Toby.  Chest looks HUGE!
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on October 11, 2014, 02:11:39 PM
^^^^ Agreed. Looking swole overall. I'm jelly. Great job Toby.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on October 14, 2014, 11:32:54 PM
Wow, I made it do the gym today.  It feels like a rare occasion these days, when I'm going 3 or 4 days between workouts.  Deadlifts today.  It's been 17 days since I last did deadlifts, so I didn't push it and did a light workout.

Just watched our Kansas City Royals win their 7th out of 7 post-season games!.  One more win for the pennant, for the first time since 1985!!!  It's a fun time to be a Royals fan.

Tuesday Oct. 14 - Workout B
A light weight workout today...

Deadlifts:
135 lb x 10
135 lb x 10
205 lb x 5
225 lb x 5
225 lb x 5
225 lb x 5
225 lb x 5

Bench Press:
45 lb x 20
45 lb x 20
185 lb x 5
185 lb x 5
185 lb x 5
185 lb x 5
185 lb x 5

Face Pulls:
70 lb x 15
70 lb x 15
80 lb x 12
80 lb x 12
80 lb x 15

That's it.  A 50 minute workout.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on October 21, 2014, 09:48:21 AM
Gosh, when you go six days without a workout your journal ends up in the depths of the main journal page.   :-[

I almost thought yesterday that if I'm only going to get in a workout every 5 or 6 days I might as well just skip it and wait until I can get back to a regular training schedule.  But I did not skip it, I went to the gym and did a shoulder workout.  Looks like I've got a couple more weeks of crazy schedule, and then maybe I can get back to normal.  I may actually make it to the gym today before World Series Game 1.  GO ROYALS!

Monday Oct 21 - Shoulders
No PRs or heavy stuff in this workout...

Standing BB OHP:
45 lb x 15
45 lb x 15
95 lb x 5
95 lb x 5
105 lb x 5
105 lb x 5
105 lb x 5

Face Pulls:
I don't know why I've always done these seated on the floor, but I did them standing this time and liked it.
70 lb x 15
70 lb x 15
80 lb x 12
80 lb x 12
80 lb x 12

DB Lateral Raises:
20 lb x 10 ... 5 sets

Did 10 minutes of yoga-style stretches, and was done.



Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on October 21, 2014, 01:18:18 PM
I skipped yesterday, just felt off. I felt guilty today about it. Dragged my ass back into the gym. I know how it feels to try to get back into it. Keep on plugging away man.  :thumbsup:
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on October 24, 2014, 10:24:37 AM
Thanks for the support Eric; I will definitely keep plugging away even if it's only once or twice a week for the time being.

Made it in for another short workout yesterday.  I finally got new Versa Gripps, so I had to give them a try.  I didn't go very heavy on the deadlifts, but I just wanted to use them... because they're new!  It was 7 months ago that I lost my first set, and have been doing bare-handed deads since then.

Hint:  If you're going to buy Versa Gripps get the Reg/Large size, even if your wrists are slightly under 7" like mine.  Mine are about 6 7/8", so the first time I ordered Small per their size charts.  This time I ordered Reg/Large, and they are much better.

Thursday Oct 23 - Deads & BP

Deadlifts:
135 lb x 10
205 lb x 5
225 lb x 5
255 lb x 5
275 lb x 5
285 lb x 3

Flat BB Bench Press:
45 lb x 25
45 lb x 25
135 lb x 10
185 lb x 8
185 lb x 5
195 lb x 5
195 lb x 5
205 lb x 4

That's it.  Slow paced, some stretching afterwards, about 50 minutes.  Feeling weak after having set some PR's just a few weeks ago, but that's what happens when I don't get to the gym very often and do quickie workouts.

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on October 24, 2014, 01:36:56 PM
That looks like a good session to me. That's not really light on the deads and lots of good bench numbers there too.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: BLK00TJ on October 24, 2014, 11:33:11 PM
Toby, with your schedule, have you considered switching to full body workouts?  At least when things get hectic.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on October 25, 2014, 10:12:11 AM
BLK, I have been sort of on a full body schedule with an A/B split.

"A" workout = squats, OHP, plus 2 other accessories such as seated row, face pulls, calf presses, etc.
"B" workout = deadlifts, bench press, plus 2 other accessories.
Then I'm throwing in shoulder workouts into the mix because that's a weak part for me.

However, my knees have been killing me on squats, so I'm laying off for a few weeks and that's thrown everything off. 

Schedule-wise, not only has work exploded, but my spouse is out of town for a month.  We have a high maintenance dog that needs long walks and human interaction, so that's why I'm only doing 45 minute workouts most days ... after work I run to the gym, do a quickie, then get home to walk the dog for about an hour and a quarter each evening.  Then I finally have time to cook myself dinner and have some down time for baseball watching.  GO ROYALS!  This will all calm down when he gets home next week and the work craziness should settle down too.  Meanwhile, I just do what I can, but I don't find 45 minutes to be enough time for a real full body workout.

Today is Saturday!  After the dog and I walk up to the farmers market this morning and have a late breakfast, I'll be hitting the gym for a longer workout.

Meanwhile, I did make it in yesterday for another quickie:

Friday 10/24 - Misc Stuff

Chin Ups (not pull ups):
10, 10, 6, 6, 6

Dips:
15, 15, 15, 12, 12
A few years ago I was doing 50 to 100 dips every workout, and weighted dips on chest day.  But then they started hurting my shoulders.  So this time I was testing the waters to see how it would go, and it wasn't bad ... but enough of a twinge that I don't think I'll be doing them on the regular.

Pec Flys, FreeMotion Machine:
100 lb x 12
110 lb x 12
120 lb x 10
130 lb x 10
130 lb x 10

Reverse Flys, FreeMotion Machine:
70 lb x 10 ... 5 sets

Then I threw in a few sets of light preacher curls on a machine, one-handed with an assist from the other hand like Bando's tendinitis curls.

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on October 26, 2014, 09:13:39 PM
Did not make it to the gym Saturday, but I made it in today.  Finally decided to test the waters on squats again, and did it with no knee pain at all.  But then I only squatted 95 lbs.  I know, impressive, right?   :-[

I wanted to get several exercises done in 45 minutes, so I only did 3 sets each (plus warm up sets on squats and OHP).  Nothing very heavy.

Sunday Oct 26 - trying to get back to A/B split - sorta did Workout A

Squats:
warm up, 45 lb x 10 ... 2 sets
95 lb x 10 ... 3 sets ... long pause at the bottom.  No pain!

Standing BB OHP:
warm up, 45 lb x 15 ... 2 sets
95 lb x 10 ... 3 sets

Actually I alternated the squats with OHP.  Yeah, you can do that easily enough when your squat weight = your OHP weight.

Hammer Strength Iso-Lateral High Pull:
160 lb x 10
180 lb x 10
210 lb x 10

Lying leg curls:
80 lb x 10 ... 3 sets

Dumbbell Shrugs:
70 lb x 10 ... 3 sets

I felt sorta lethargic in the gym, but a good 15 minutes in the steam room afterwards refreshed me and woke me up a bit.  Maybe I should do the steam room before working out.

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on November 03, 2014, 12:57:14 PM
Got in a workout yesterday (Sunday) for the first time since last Sunday!  I think (fingers crossed for luck) that this is the week things start getting back to normal, although there are still a few short trips coming up for work.  Spouse is back home after a month, so I don't have to worry about getting home to let the dog out and take him for his long walks. 

Sunday Nov. 2 - Misc. Back and Shoulder Stuff

BB Flat Bench Press:
45 lb x 40
45 lb x 30
135 lb x 10
135 lb x 10
185 lb x 5
185 lb x 8
195 lb x 5
195 lb x 5
135 lb x 15

Dumbbell Lateral Raises:
drop sets with no rest...
25 x 8, 20 x 8, 15 x 8, 10 x 8
Short rest, then repeat.
The pump, the burn!!!

Cable Cross Overs:
light...
30 x15
30 x 15
35 x 10
35 x 10
35 x 12

Face Pulls:
70 lb x 15
70 lb x 15
80 lb x 12
90 lb x 10
90 lb x 10








Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on November 03, 2014, 01:00:15 PM
Glad to hear you are squatting with no pain. Bring on dem gainz…  :jester:

Now that things at work are settling down and the hubs is home you should be back to your normal routine again.  8)
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on November 04, 2014, 10:13:37 AM
Got in another 45 minute quickie yesterday.  I was feeling tight so I finished with 10 or 15 minutes of stretching, which left me with only 30 minutes of lifting.

Monday Nov. 3 - Legs

Squats:
45 lb x 10
45 lb x 10
95 lb x 10
115 lb x 5
135 lb x 5
135 lb x 5
135 lb x 5
Yes, I'm all the way back up to 135 now!   :D

Lying Leg Curls:
70 lb x 10
70 lb x 10
90 lb x 5
90 lb x 5
90 lb x 5

Seated Calf Raises:
90 lb x 15
90 lb x 15
115 lb x 12
115 lb x 12
140 lb x 10

Followed by foam rolling and hamstring stretching/yoga type positions.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on November 07, 2014, 10:43:12 AM
Two workouts to log...

I still haven't gotten back to my A & B full body workouts, but next week I will!  Really!  Maybe. 

Tuesday Nov. 4 - Misc Back Stuff
Wanted to do a couple of back exercises that I don't normally do.  I tested the waters with light BOR's, and did not have any irritation of my old pinched nerve, so hopefully I'll be able to work them into my rotation of exercises.

Hammer Strength Iso Lateral High Row:
(total plate weight)
90 lb x 25
140 lb x 10
180 lb x 10
200 lb x 5
230 lb x 5
230 lb x 5
230 lb x 10
Have I mentioned I really like this machine?  Well I do.

Barbell Bent Over Rows:
using light pre-loaded barbells...
60 lb x 10
60 lb x 10
60 lb x 10
80 lb x 8
80 lb x 8

Straight Arm Cable Push Downs:
first time ever to do these...
70 lb x 15
80 lb x 12
90 lb x 10
90 lb x 10
90 lb x 10


Thursday Nov. 6 - Mostly Shoulder Stuff
I was going to do a B workout which starts with deadlifts, but my shins were already pretty scraped up from last time and I forgot to pack long pants or long socks.  Excuses, excuses.  So I switched gears...

Barbell OHP:
45 lb x 15 ... 2 sets
95 lb x 5
95 lb x 5
95 lb x 5
(experimenting with wider grip widths on those three sets)
105 lb x 5
110 lb x 5
115 lb x 5
120 lb x 4
120 lb x 1
95 lb x 15
Whew! I ended up doing all sets with slightly wider grip that usual.  I'd been using a narrow grip because going wide starts hurting the shoulders.

Hammer Strength Incline Chest Press:
(total plate weight)
90 lb x 15
90 lb x 5
110 lb x 5
140 lb x 5
160 lb x 5
170 lb x 5
180 lb x 5
180 lb x 5

Dumbbell Shrugs:
slow, rolling front-to-back motion...
50's x 20
60's x 15
65's x 15
70's x 12
50's x 20

Reverse Flys on FreeMotion Machine:
60 lb x 10
65 lb x 10
65 lb x 10
65 lb x 10
65 lb x 10


Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on November 09, 2014, 02:13:38 PM
Did a leg workout on Friday, and a not-much-of-anything workout today.

Friday Nov. 7 - Legs

45 degree Plate Loaded Leg Press:
(total plate weight)
90 lb x 20
180 lb x 10
270 lb x 10
360 lb x 10
450 lb x 5
500 lb x 5
520 lb x 3
540 lb x 2

Calf Presses on Leg Press:
(stripping the plates off after leg presses)
450 lb x 10
360 lb x 12
360 lb x 12
270 lb x 18
270 lb x 15

Lower Back Extensions
(love the feels in the hams during this exercise)
BW x 12
w/10 lb plate x 12
w/25 lb plate x 8
w/25 lb plate x 8
BW x 12


Sunday Nov. 9 - Misc.
I went in intending to do an arm workout, but the left elbow was telling me to take it easy.

Close Grip Bench Press:
45 lb x 20
45 lb x 20
95 lb x 15
95 lb x 15
115 lb x 15
135 lb x 10
135 lb x 10

After that I did 5 sets of very light one-arm preacher curls with a slight assist from the other hand (sorta Bando-style tendinitis curls)

Then I did a few sets of forearm twisting with a 5 lb bar (holding the bar off-center), elbow massage, and stretching.

Then I did 15 minutes of foam rolling on the back and legs, and yoga-style stretching.

Not much of a weight workout, but at least I got out of the house and moved around.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on November 09, 2014, 09:22:24 PM
Nice leg session. I usually do calf raises supersetted with leg press when I do leg press. Makes everything burn real good.

Sorry to hear about the elbow. You should try a compression sleeve or band.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on November 11, 2014, 10:17:00 PM
Thanks Eric.  I haven't done leg presses in a while, but I would usually superset the calf presses with leg presses.  This last time I thought I'd save the initial energy at the beginning of my workout for the upper legs and do the calves separately.

Today I started to get back to my old A/B split, but my workout got cut short by a phone call from work, so I only got the first two exercises in.

Tuesday Nov. 11 - Veterans Day - Workout B, almost

Deadlifts:
135 lb x 10
185 lb x 5
205 lb x 5
225 lb x 5
255 lb x 5
275 lb x 5
285 lb x 4
First time doing deads since Oct. 24, and I didn't have it in me to get back over 300 this time.  Next time.

Flat BB Bench Press:
45 lb x 25
135 lb x 10
185 lb x 5
195 lb x 5
205 lb x 5
215 lb x 4
225 lb x 2
135 lb x 20 <--PR for rep count

That's when I got the urgent call from work and had to slink into the yoga studio to hold a 15 minute conversation.  I should have let it go to voice mail.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Cali on November 11, 2014, 10:52:35 PM

Flat BB Bench Press:
45 lb x 25

to

135 lb x 20 <--PR for rep count

Now that's quite the jump lol
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on November 12, 2014, 07:14:43 AM
Thanks Eric.  I haven't done leg presses in a while, but I would usually superset the calf presses with leg presses.  This last time I thought I'd save the initial energy at the beginning of my workout for the upper legs and do the calves separately.

Today I started to get back to my old A/B split, but my workout got cut short by a phone call from work, so I only got the first two exercises in.

Tuesday Nov. 11 - Veterans Day - Workout B, almost

Deadlifts:
135 lb x 10
185 lb x 5
205 lb x 5
225 lb x 5
255 lb x 5
275 lb x 5
285 lb x 4
First time doing deads since Oct. 24, and I didn't have it in me to get back over 300 this time.  Next time.

Flat BB Bench Press:
45 lb x 25
135 lb x 10
185 lb x 5
195 lb x 5
205 lb x 5
215 lb x 4
225 lb x 2
135 lb x 20 <--PR for rep count

That's when I got the urgent call from work and had to slink into the yoga studio to hold a 15 minute conversation.  I should have let it go to voice mail.

I never carried my phone in the gym until a week or so ago. Now I use it to track my workout. I workout on my lunch break. There's no way I'm answering a call from work. lol Sucks you got cut short.

Looks like you still got in some good work. How do you like the 135x20? I've been doing 20-25 rep sets at the end of bench for the pump and I love it. Only managed 12 this week.  :o

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on November 12, 2014, 09:56:03 AM
Hey Eric, I had been doing 135x15 to finish off my BP sessions, but seeing 135x25 in your journal inspired me to do more!  I could barely push up rep #20 this time, but I'll keep trying until I hit 25.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on November 12, 2014, 09:58:51 AM
Hey Eric, I had been doing 135x15 to finish off my BP sessions, but seeing 135x25 in your journal inspired me to do more!  I could barely push up rep #20 this time, but I'll keep trying until I hit 25.

That's awesome. I've never inspired anyone before.  :jester:

I started doing them after I read about it in Bando's journal. That's the great thing about this place.

I'm sure you'll hit that 25 in no time.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on November 13, 2014, 10:06:50 AM
Got in what felt like a decent "Workout A" last night, though the weights weren't terribly heavy and I rushed through it.  No PR's were set, that's for sure.

Wednesday Nov. 12 - Workout A

Squats:
Still treading lightly, wary of causing more knee problems...
warm up, 45 lb x 15
95 lb x 10
135 lb x 5
155 lb x 5
175 lb x 5
175 lb x 5
Felt good to that point with no knee pain, but I wanted to move on and get in a complete Workout A...

Barbell OHP:
warm up, 45 lb x 15
95 lb x 5
100 lb x 5
105 lb x 5
110 lb x 5
115 lb x 5

Seated Rows:
warm up, 80 lb x 15
100 lb x 8
110 lb x 5
120 lb x 5
130 lb x 5
130 lb x 6
As usual, I'm assuming 10 lbs per plate on the Cybex row machine.

I did that in less than 45 minutes, but it felt good.




Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on November 13, 2014, 12:55:04 PM
Definitely at least a decent workout.

Good numbers for the OHP.   :thumbsup:

I try to do OHP in the smith machine but lately every time it's shoulder day there's this one dude hogging it up so I end up doing DB OHP.

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on November 13, 2014, 11:17:52 PM
This evening at the gym wasn't exactly a weight workout.  I did about 20 or 25 minutes of yoga, alone and in complete silence in the yoga studio.  After a crazy day at work it was a much-needed quiet time of meditation and stretching.  Then I did a few light machine exercises:  Lying leg curls, pec flys, incline and decline presses on hammer strength machines.  Then a solid 15 minutes in the steam room before showering and heading home.  It was sort of my spa day at the gym.  Tomorrow:  Workout B -- deadlifts and bench press, and I'm planning on BOR's as the third exercise.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on November 16, 2014, 03:24:25 PM
Went to the gym on Friday, all psyched for a good workout.  When I went to change clothes I realized I had not packed a workout shirt in my gym bag.  I only had on my dress shirt from work, without a t-shirt.  So much for that.  Didn't make it on Saturday, so that brings me to today's workout...

Sunday Nov. 16 - Workout B

Deadlifts:
135 lb x 10
135 lb x 10
205 lb x 5
225 lb x 5
255 lb x 5
275 lb x 5
295 lb x 1
305 lb x 1
315 lb x 1
That was my first time getting back up to 315 in almost a year, since I strained my back last year right before Thanksgiving.

Bench Press:
45 lb x 30
135 lb x 10
205 lb x 5
205 lb x 5
210 lb x 5
215 lb x 3
225 lb x 2
135 lb x 22

Face Pulls w/rope:
70 lb x 15
80 lb x 10
90 lb x 10
90 lb x 10
90 lb x 10



Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on November 17, 2014, 07:52:54 PM
Got in a quickie between meetings this afternoon...

Monday Nov. 17 - Workout A

Squats:
45 lb x 12
95 lb x 10
115 lb x 10
135 lb x 10
185 lb x 5
185 lb x 5
I just wanted to get back up to 185 this time.  Didn't have time to do any more than that.  No knee pain.

BB OHP:
45 lb x 15
95 lb x 10
105 lb x 5
115 lb x 5
115 lb x 5
115 lb x 5

Lying Leg Curls:
70 lb x 15
90 lb x 5
90 lb x 5
90 lb x 5
90 lb x 5

That's all!

Traveling for work the rest of this week, and it's going to be busy from morning to night.  Going to the great state of Connecticut.  Probably won't get in another workout until Saturday or Sunday.

Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on November 24, 2014, 11:45:09 AM
Whoo, it's going to be another rough week for gym time, with traveling for the holiday.  I expect to get in a workout today and tomorrow, but after that it will probably be next Monday before I get back into the gym.

This journal entry is for Saturday.  Did not make it on Sunday, as I was catching up on shopping and chores around the house.

Saturday Nov. 22 - Misc.
Something odd was going on in the gym.  With only 10 or 12 people there, all three of my potential dead lifting spots were taken up be people actually dead lifting!  So my plan to do Workout B was thrown off and I made it a bench press fun day.  I'll catch back up with my dead lifts this evening.

BB Flat Bench Press:
45 lb x 30
95 lb x 15
95 lb x 15
135 lb x 12
155 lb x 10
205 lb x 5
210 lb x 5
215 lb x 5
135 lb x 15

Seated Calf Raise:
(plate weight)
90 lb x 15
100 lb x 15
115 lb x 15
125 lb x 10
125 lb x 10

Pec Flys on FreeMotion Machine:
(seat in low position to focus on upper chest)
100 lb x 15
110 lb x 12
120 lb x 12
130 lb x 10
140 lb x 10


Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: BLK00TJ on November 24, 2014, 05:16:40 PM
Nice adjustment, Toby.  I'd be happy if I ever saw that many folks deadlifting at my commercial gym.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on November 25, 2014, 07:17:44 AM
Good work Toby.

I'd be happy if there was even 10 bars in my gym, let along enough area to use them all in.

Too much damn cardio crap.  >:(
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on November 25, 2014, 10:06:10 AM
Nice adjustment, Toby.  I'd be happy if I ever saw that many folks deadlifting at my commercial gym.

I don't often see anyone else deadlifting, so I don't know what was going on that day.  Lot of young guys doing 135-185 lbs, high reps.  Maybe cross fitters or something.  Last night there was actually someone else doing sorta heavy deadlifts in the rack next to me.  I started to strike up a conversation with him (which I never do), but after his third set he was done and gone.

Good work Toby.

I'd be happy if there was even 10 bars in my gym, let along enough area to use them all in.

Too much damn cardio crap.  >:(
My gym does have plenty of equipment, but only two squat racks which is where I do deadlifts.  There is an open floor space where I can sometimes do them if the racks are occupied, but that space is often used up by people bouncing a heavy ball loudly against the floor and whipping around two long ropes.   :S
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on November 25, 2014, 10:14:40 AM
Monday Nov. 24 - Catching up on Deadlifts

Deadlifts:
135 lb x 10
135 lb x 10
205 lb x 5
255 lb x 5
275 lb x 5
305 lb x 3
315 lb x 1
315 lb x 1
(those last two were meant to be one set x 2, but I think my 30 second pause between reps makes it two sets.)

Hammer Strength Iso-Lateral High Row:
(total plate weight)
160 lb x 12
160 lb x 12
210 lb x 10
230 lb x 5
230 lb x 5

Dumbbell Shrugs
(rolling front to back)
60 lb x 10
65 lb x 10
70 lb x 10
75 lb x 10
75 lb x 12



Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on November 25, 2014, 02:06:14 PM
Great work on the deads. Not to mention those 230 lb high rows. Damn…  8)
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on November 25, 2014, 09:48:57 PM
Thanks Eric.

Last workout before the long Thanksgiving holiday. 

Tuesday Nov. 25 - Shoulders

BB Standing OHP:
45 lb 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 5
125 lb x 2
130 lb x 2
95 lb x 8

Face Pulls:
70 lb x 15
70 lb x 15
80 lb x 15
90 lb x 12
90 lb x 12

Dumbbell Lateral Raises:
22.5 lb x 10
22.5 lb x 10
20 lb x 10
17.5 lb x 10
15 lb x 10

Next workout won't be until Sunday or Monday.  Happy Thanksgiving!  And a much belated Happy Thanksgiving to you Canada cats.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Cali on November 25, 2014, 10:38:22 PM
Are lateral raises like flys?
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on November 25, 2014, 11:03:30 PM
Cali, here ya go, lateral raises... http://www.bodybuilding.com/exercises/detail/view/name/side-lateral-raise (http://www.bodybuilding.com/exercises/detail/view/name/side-lateral-raise)

A very simple exercise for the lateral or side part of the deltoids.  I get a really good burn doing these.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on December 01, 2014, 11:07:14 PM
Saturday Nov. 29 - Workout A
Saturday after Thanksgiving, after driving some 900 miles round trip to be with family, three days of being "on", being sociable, drinking, no naps, and playing with kids.  I did not realize that I was exhausted until I step foot in the gym, but I tried to go with it anyway.  Felt like a crappy workout.

Squats:
45 lb x 10
45 lb x 10
135 lb x 5
185 lb x 5
185 lb x 5
I'm just getting comfortable and confident again at 185, but I'm kinda afraid to push it for fear of the knee pain coming back, so I stopped there.  Next time, 195.

Standing BB OHP:
45 lb x 15
95 lb x 5
95 lb x 10
95 lb x 10
95 lb x 10
95 lb x 7
I was just going for reps this time instead of heavier weight.

Seated Rows (Cybex Low Row cable machine)
90 lb x 12
100 lb x 10
100 lb x 10
100 lb x 10
100 lb x 10


Monday Dec. 1 - Chest
Today I went in for Workout B, but again forgot to pack my long pants for deadlifts.  I'm tired of the scraped shins, so instead of starting with deads I just went with International Chest Day.  They gym was absolutely packed; the most crowded I've seen... maybe ever.  I got lucky and scored a bench right when I walked in.  I'll pack pants tomorrow for deads.

Flat BB Bench Press:
45 lb x 40
45 lb x 20
135 lb x 10
185 lb x 10
205 lb x 5
210 lb x 5
210 lb x 5
210 lb x 3
215 lb x 1
215 lb x 4
205 lb x 5
135 lb x 18

Lying flat Pullovers:
(with pre-loaded barbells)
70 lb x 15
80 lb x 12
80 lb x 10
80 lb x 10
80 lb x 10
Love the pump from these.


Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on December 02, 2014, 11:25:10 PM
Tuesday Dec. 2 - Deadlift Day

Deadlifts:
135 lb x 10
135 lb x 10
205 lb x 5
255 lb x 5
275 lb x 5
295 lb x 5
305 lb x 5
315 lb x 3

Reverse Flys on FreeMotion Machine:
60 lb x 15
70 lb x 10
80 lb x 10
90 lb x 8
90 lb x 6

That is IT!  That was my best deadlift session in over a year, and it plum tuckered me out even with 3 to 4 minutes rest between sets.  It was late November last year when I wrenched my lower back from poor form on DL's.  After that I started over from 135 lb to work on my form.  Then I lost my Versa Gripps in the spring and went about 6 months bare handed which slowed down the comeback, but I eventually got up to 305.  Now with new grips, I'm finally back where I was last year before the back incident.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on December 03, 2014, 07:12:04 AM
Looks like a damn good session to me Toby. Great job getting back.

Now you'll be killing those numbers before too long.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on December 03, 2014, 10:36:33 PM
Thanks again for the positive reinforcement, Eric.

Wednesday, Dec. 3 - Squats/Legs

Squats:
45 lb x 15 ... 2 sets
135 lb x 5
185 lb x 5
195 lb x 5
195 lb x 5
195 lb x 5
Slow progress...

45 Degree Donkey Calf Presses:
(total plate weight)
90 lb x 20
180 lb x 15
230 lb x 10
230 lb x 10
230 lb x 10

Lying Leg Curls:
90 lb x 10
90 lb x 10
90 lb x 6
90 lb x 5
90 lb x 5
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on December 07, 2014, 11:30:13 PM
I got in a good shoulder workout Friday Dec. 5.  Seated BB OHP, lateral raises, front raises, and shrugs.  I got some good DOMS going from all of the past week's workouts.

Now.  I'm going to take off a few weeks, maybe until the New Year.  My blood pressure is up, and for the past couple of weeks it's been spiking after workouts to the point that I feel discomfort for hours afterwards.  I can feel it in my face and head when my BP is up, and I can feel my heart pounding especially in the middle of the night, so I'm not sleeping well.  So I'll get to the doctor for a check up and get my BP medication adjusted, and will probably do a stress test within the next few weeks.  It's been 5 years since I did one.  Meanwhile I have to do some traveling for work, and then we have Christmas and New Year, so I'm going to take off three weeks from weight training.  I'll try to make it into the gym a few times for some yoga, maybe a massage.  I'll keep checking in here at IS.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Cali on December 08, 2014, 01:49:12 AM
Good call, watching your BP is important, especially for someone who lifts as strenuously as you. Keep at 100% man
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on December 08, 2014, 12:13:26 PM
I got in a good shoulder workout Friday Dec. 5.  Seated BB OHP, lateral raises, front raises, and shrugs.  I got some good DOMS going from all of the past week's workouts.

Now.  I'm going to take off a few weeks, maybe until the New Year.  My blood pressure is up, and for the past couple of weeks it's been spiking after workouts to the point that I feel discomfort for hours afterwards.  I can feel it in my face and head when my BP is up, and I can feel my heart pounding especially in the middle of the night, so I'm not sleeping well.  So I'll get to the doctor for a check up and get my BP medication adjusted, and will probably do a stress test within the next few weeks.  It's been 5 years since I did one.  Meanwhile I have to do some traveling for work, and then we have Christmas and New Year, so I'm going to take off three weeks from weight training.  I'll try to make it into the gym a few times for some yoga, maybe a massage.  I'll keep checking in here at IS.

Damn Toby, sorry to hear about the BP issues. I know how bad this sucks. I went through a period of HIGH BP a year or so ago ( one test was 182/110 ). My Dr wanted to put me right on meds but I said no. I'm pretty sure it was stress related, and I do suffer somewhat from whitecoat syndrom ( I hate going to the Dr. )  :(

I've had so many blodd tests done in the past year and a cat scan ( for other issues ). Everything came out good and my BP is normal now so no meds. I know the whole thing can be no fun so I sure hope things work out for you and quickly.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on December 08, 2014, 12:26:42 PM

Damn Toby, sorry to hear about the BP issues. I know how bad this sucks. I went through a period of HIGH BP a year or so ago ( one test was 182/110 ). My Dr wanted to put me right on meds but I said no. I'm pretty sure it was stress related, and I do suffer somewhat from whitecoat syndrom ( I hate going to the Dr. )  :(

I've had so many blodd tests done in the past year and a cat scan ( for other issues ). Everything came out good and my BP is normal now so no meds. I know the whole thing can be no fun so I sure hope things work out for you and quickly.

Thank Eric and Cali.  I've had slightly high BP and have been on a low dose of meds for 10 or 12 years now.  It hasn't fluctuated much in all that time; it's either slightly high without meds or normal with meds.  But now it's high with meds.  151/83 for a few days now.  The doc has always said he thought we would have to increase the dosage at some point, and we may have reached that time.  It's concerning because of an extensive history of HBP and heart attack deaths at a young age in my family.   
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on December 08, 2014, 12:35:46 PM

Damn Toby, sorry to hear about the BP issues. I know how bad this sucks. I went through a period of HIGH BP a year or so ago ( one test was 182/110 ). My Dr wanted to put me right on meds but I said no. I'm pretty sure it was stress related, and I do suffer somewhat from whitecoat syndrom ( I hate going to the Dr. )  :(

I've had so many blodd tests done in the past year and a cat scan ( for other issues ). Everything came out good and my BP is normal now so no meds. I know the whole thing can be no fun so I sure hope things work out for you and quickly.

Thank Eric and Cali.  I've had slightly high BP and have been on a low dose of meds for 10 or 12 years now.  It hasn't fluctuated much in all that time; it's either slightly high without meds or normal with meds.  But now it's high with meds.  151/83 for a few days now.  The doc has always said he thought we would have to increase the dosage at some point, and we may have reached that time.  It's concerning because of an extensive history of HBP and heart attack deaths at a young age in my family.

Damn, sorry to hear that. I hope everything goes back to normal real soon.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: BLK00TJ on December 08, 2014, 05:39:18 PM
Sorry to hear about the BP. I had it when I was obese but it was only borderline high.  You are in fantastic shape so I wouldn't know what to do other than see the doc.  Best of luck to you.  Take care of yourself man.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on December 19, 2014, 11:21:51 AM
Got an appointment with my doctor on Tuesday for a blood pressure and heart check-up.  BP has been fluctuating from 130/85 to 152/85 which isn't terribly high, but since I'm already taking medication it shouldn't even be that high.

What was really bothering me was the higher spikes after workouts, and a general feeling of non-well-being after workouts (overly fatigued and palpitations), usually into the next day.  So I haven't been to the gym since Dec. 5.  The rest has seemed to help, but this morning the BP was back up in the 150's right upon waking, which is when it's supposed to be at its lowest.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on December 19, 2014, 12:22:45 PM
That sucks. Hopefully your Dr. can figure this out.

I get that crappy feeling after working out too but not the palpitations. I did get bad palpitations last winter after shoveling a lot.

Let us know how you make out. Best of luck.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: Cali on December 19, 2014, 12:43:39 PM
Your meds probably need adjusting or something, best of luck getting it sorted out.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: ljimd on December 19, 2014, 03:07:13 PM
Hope you get that BP sorted Toby. I've had issues in the past too.
Usually, my diet was the culprit. Stress messes with my BP also.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on December 29, 2014, 05:50:45 PM
Sunday Dec. 28

Did my first workout since December 5.  It was unplanned and very light, and I didn't even log the numbers, but roughly it was:

Squats:  3 sets with the bar, 3 sets with 95 lb.  (that's embarrassing to put in writing).
OHP:  2 sets with the bar, 3 sets with 95 lb.
Pull Ups:  3 sets of 5.
Lying Leg Curls:  3 sets.

Then I did a 45 minute brisk walk with the dog.

I wanted to get in a workout to see if I would get through the day without palpitations and shortness of breath afterwards.  I did not.  After the dog walk I got home and did a few light chores, and was short of breath all day and evening.

Went to the doc last week.  He prescribed a slightly stronger dose of blood pressure drug, plus an inhaler to see if the breathing problem was an asthma-like symptom rather than heart related.   I used it yesterday and it did nothing at all.

If I don't workout I'm pretty much fine; just some very slight shortness of breath, but hardly noticeable.  I have a Jan. 9 appointment for a stress test and a dye test to check the arteries.  It may be nothing; maybe just stress or anxiety.  Work is getting a bit more stressful, and I could have some anxiety about getting close to 51, the age that my father and grandfather both were when they croaked from heart attacks.  I'm generally laid back and the exact opposite of anxious.  Anyway, gotta get it checked out.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: piperdown on December 29, 2014, 07:19:50 PM
^^^ smart way by getting checked out.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: BLK00TJ on December 29, 2014, 07:44:11 PM
Props for staying on top of it.  Hope you get it all worked out so you can train.
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: halfway on December 29, 2014, 07:55:49 PM
Good luck with the stress test, that thing never freaking ends if it's the treadmill you're taking

Keep us updated I know how crappy this can be so try to stay positive, it's probably anxiety, that can really seem like heart problems (I've been in the er twice with anxiety mimicking heart issues)
Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: tobymax on January 06, 2015, 11:43:15 AM
Made it to the gym yesterday.  First workout since Dec. 28, only my second time at the gym since Dec. 5, so I took it fairly easy.

I planned to do deadlifts, but should have known that the first Monday of the year would not be a good time for that.  It has to be the most crowded day of the year at the gym.  It was crazy.  No racks were available, and no open floor space for deads, but I did manage to snag a bench press station.

Monday Jan. 5

Bench Press:
45 lb x 30
45 lb x 30
95 lb x 10
95 lb x 10
135 lb x 5
155 lb x 5
155 lb x 5
185 lb x 5
195 lb x 5
135 lb x 12

Hammer Strength Iso-Lateral High Row:
(total plate weight)
140 lb x 15
140 lb x 15
190 lb x 10
190 lb x 10
210 lb x 5
210 lb x 5

Seated Calf Raises:
(plate weight)
90 lb x 15
90 lb x 15
125 lb x 10
125 lb x 10
125 lb x 10

Once again after this workout I spent the next several hours with some shortness of breath and a pounding heartbeat.  Otherwise I feel 100% healthy, so I wonder if it's not psychosomatic.  Maybe a clean bill of health after my cardiology appointment this Friday will ease my mind and make it go away.


Title: Re: Tobymax's first attempt at journaling ... 2014
Post by: sakustoms on January 06, 2015, 12:52:03 PM
Looks like a great workout, especially the bench session.

Hope everything works out for you health wise. It's amazing how the mind can screw with the body. Don't let it get to you.  8)
Title: Re: Tobymax's Journal. Into 2015 and Beyond.
Post by: tobymax on January 13, 2015, 10:48:40 AM
Alrighty then.  Time to get back to work.

Two workouts between Dec 5 and Jan 5 = Bad feelz.

I went to the Cardiologist on Jan 9, and did not do a stress test yet.  He did an examination and has to submit justification for the stress test to the insurance company, and once approved it will be done at the hospital.  Apparently most cardiologists don't do them in their office anymore.  The EKG showed an "non-specific abnormality", which he was not concerned about.  After I left the office, I realized that must be something they say to get the insurance company to approve the stress test.   He thinks I could have exercise-induced asthma, and said I should use the inhaler prescribed by my GP before my workouts, and use it for at least 4 or 5 workouts before concluding that it's not helping  He also doubled my dosage of Prilosec. 

So back to the gym:

Monday Jan. 12
Fairly light workout, just making sure the creaky joints are working...

Deadlifts:
135 lb x 5 ... 3 sets
185 lb x 5 ... 2 sets
205 lb x 5 ... 2 sets
225 lb x 1
255 lb x 1 ... 2 sets

Bench Press:
45 lb x 20 ... 2 sets
135 lb x 10 ... 2 sets
155 lb x 5 ... 2 sets
175 lb x 5 ... 2 sets

Felt like I was in a time warp, because after that I looked at the clock and an hour had passed already.  Guess I was moving slow.

Shortness of breath set in later that evening, so I used the inhaler again.   Seems like it had a slight effect, but it's hard to tell.  By the time I went to bed I was fine.
Title: Re: Tobymax's Journal. Into 2015 and Beyond.
Post by: sakustoms on January 13, 2015, 12:58:27 PM
Glad to see you back at it Toby. Hopefully the insurance Co. doesn't give the Dr. any crap about a stress test. I have an enlarged left ventricle and my Dr sent me to the hospital to have an ultrasound done on my heart. I found out there was nothing to be concerned about 5 months later at a Dr. appointment. Too bad I had to actually ask for the results.  ::)

I have asthma too and take Advair everyday. If I fail to take it and workout I can definitely tell.

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on January 14, 2015, 11:19:56 AM
Yesterday's workout was quick and easy.  The gym was jam packed, every station was occupied, I was grumpy, so I cut it short and sat in the steam room for 15 minutes.  A good long steam feels so damn good on these cold days; it warms me to the bones.

Tuesday Jan. 13

Standing OHP:
45 lb x 15 ... 2 sets
65 lb x 10
75 lb x 5
95 lb x 5 ... 3 sets
65 lb x 10

Lying Leg Curls:
70 lb x 10
70 lb x 10
90 lb x 5
90 lb x 5
90 lb x 5

I managed to snag a squat rack and did 3 warm up sets with the bar, but my right knee was killing me.  That's when I got crabby and went to the steam room.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Cali on January 14, 2015, 01:05:22 PM
What happened to your right knee that's causing the pain?
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on January 14, 2015, 03:05:31 PM
Don't know what the problem with my knees is.  Sometimes it's the right, sometimes the left, sometimes not at all.  It's a sharp pinpoint pain right behind the center of the kneecap.  Like a tiny very strong guy jamming an ice pick into the back of my kneecap.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Cali on January 14, 2015, 03:11:36 PM
That's very weird
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on January 14, 2015, 07:47:20 PM
hmm, I've had asthma my whole life and have talked with lots of asthmatics over the course of 30 years. Shortness of breath yes, pounding heartbeat, no unless you're having an attack. Then the heart speeds up due to lack of oxygen and the fact that having an attack is extremely stressful. You might be getting mild asthma attacks (exercise induced, fairly common).
My youngest son has asthma as bad as mine but he's still a really good athlete. His doc has him take three puffs 1 1/2 mins apart before doing any practices or games. I had to do the same thing when I was younger. Seems to help.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on January 15, 2015, 10:08:19 AM
The whole idea that I could have asthma is like hearing that a martian has landed on earth.  No one in my family has asthma, yet there is an extensive family history of heart disease.  So in my mind it's heart-related.  Then again, it could be anxiety, but I don't know what I've got to be anxious about other than getting near 51 which seems to be a drop-dead age (literally) in my family.  I went through this 5 years ago, but this time around I'm not going to quit nagging my cardiologist or GP until we figure it out, or at least rule out heart issues.

Third day of using the inhaler before my workout, and maybe it's working.  But then I haven't been doing very hard workouts this week.

Wednesday Jan. 14
Once again the gym was jam-packed so I just used whatever stations were open at the time.  I should know better than to go to the gym at 5pm during January.

Incline Bench Press:
45 lb x 20 ... 2 sets
135 lb x 10
135 lb x 5
155 lb x 5 ... 3 sets
135 lb x 10

Pull-Downs with Close-Grip "Y" Attachment:
(regular wide-grip bar was causing elbow pain)
75 lb x 20
87.5 lb x 15
100 lb x 10
100 lb x 5
125 lb x 5 ... 3 sets
100 lb x 15

Decline Bench Press:
95 lb x 15
125 lb x 15
135 lb x 10
135 lb x 9
135 lb x 9

That's all, Folks!


Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on January 15, 2015, 11:00:51 AM
Anxiety can be a real bad thing. Just keep seeing the docs and try not to let it bother you. I know, easier said than done.

Best of luck.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on January 15, 2015, 04:26:47 PM
Alright.....in Tim's thread you said "here in KC, they closed Morton's". That was on the Country Club Plaza. I work on the edge of the CCP. So, you're in KC?
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Little Tim on January 15, 2015, 04:45:35 PM
Actually toby, fuck the insurance company, get the damn stress test. I only say this cause my dad had some issues last year,  shortness of breath when exerting himself,  got the stress test,  and proceeded directly to Alleghany general for a stint. Had 95% blockage in one and 50% in another.  He's 100% better now,  but I'm sooooo glad he didn't tough it out and end up dead.

Not trying to scare you,  just do whatever you feel you need to insurance or not. Stay safe.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on January 15, 2015, 10:23:24 PM
Alright.....in Tim's thread you said "here in KC, they closed Morton's". That was on the Country Club Plaza. I work on the edge of the CCP. So, you're in KC?
Yeah, I live in OP and work in KC on Ward Pkwy.  Workout at Prairie Life Fitness.  Morton's Steakhouse was in Crown Center, but the new Morton's Grille is on the Plaza, around the corner from PF Chang's.  I think there's another one or two KC guys here.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on January 15, 2015, 10:30:33 PM
Actually toby, fuck the insurance company, get the damn stress test. I only say this cause my dad had some issues last year,  shortness of breath when exerting himself,  got the stress test,  and proceeded directly to Alleghany general for a stint. Had 95% blockage in one and 50% in another.  He's 100% better now,  but I'm sooooo glad he didn't tough it out and end up dead.

Not trying to scare you,  just do whatever you feel you need to insurance or not. Stay safe.

Thanks for the comments.  I think my family history alone is enough to justify a stress test at age 50.  I don't think they'll deny it, but if they do I've already looked into negotiating the price at healthcarebluebook.com.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on January 16, 2015, 07:43:25 AM
Alright.....in Tim's thread you said "here in KC, they closed Morton's". That was on the Country Club Plaza. I work on the edge of the CCP. So, you're in KC?
Yeah, I live in OP and work in KC on Ward Pkwy.  Workout at Prairie Life Fitness.  Morton's Steakhouse was in Crown Center, but the new Morton's Grille is on the Plaza, around the corner from PF Chang's.  I think there's another one or two KC guys here.

Im in Shawnee and work in KCMO. Sounds like you get the joy of two state income tax too (between two states with bad blood and no recipicle agreement).
We used to belong to the 24hr on SMPKY, then switched to Lifetime Fitness off of 87th and 435 but that got to be too expensive. Now we have a membership to Element at 79th and Quiveria but I normally workout at our weight room at work over lunch.

I agree with Tim though. Get the stress test asap. That will rule out many types of issues or hone in on one. No point at all messing around with your health. Spending a majority of my childhood in and out of the drs office and hospital I don't have the same view of most men about toughing it out and it will get better. I look at it as somethings wrong with the system that carries me around all day and it needs to get checked out. Like a car, if there's something wrong with my car I'm going to get it checked out. Same goes for myself.



Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on January 18, 2015, 05:58:16 PM
Catching up...

Friday Jan. 16

Squats - super light to test the knees again - so far, so good at 135 lb! :-[
45 lb x 15
45 lb x 15
95 lb x 10
135 lb x 5
135 lb x 5
135 lb x 5

BB Standing OHP:
45 lb x 15
95 lb x 10
95 lb x 5
105 lb x 5
110 lb x 5
110 lb x 5

Face Pulls:
70 x 15
80 x 12
90 x 10
90 x 12
80 x 15


Sunday Jan. 18

Flat BB Bench Press:
45 lb x 25 .... 2 sets
135 lb x 10
155 lb x 10
175 lb x 10
185 lb x 8
195 lb x 5
205 lb x 3
205 lb x 5
135 lb x 18

Dumbbell Lateral Raises:
20's x 10
22.5's x 10
25's x 8 ... 3 sets

Barbell Pullovers:
60 lb x 15
70 lb x 12
70 lb x 10 ... 3 sets

Dumbbell Shrugs:
50's x 15
55's x 15
60's x 15
65's x 12
65's x 12
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on January 19, 2015, 06:02:18 PM
Took off work at 2:00 this afternoon and hit the gym by 2:30, so I missed the huge Monday@5:00 crowd.  The office building was mostly empty today due to most of the other companies in the building taking off the MLK holiday.

Monday Jan. 19

Deadlifts:
135 x 5
135 x 5
185 x 5
185 x 5
255 x 5
275 x 5
305 x 2
305 x 1
I was hoping to get back up to 315 today, but those 305's were really wobbly and it didn't feel like the right day.

Chest Flys on FreeMotion Machine:
80 x 15
90 x 15
100 x 15
110 x 10
110 x 10

Hammer Strength Iso-Lateral High Row:
180 x 10
200 x 10
220 x 5
220 x 5
220 x 5

Nothing is back up to where I was a few months ago, but I'll get back there... and beyond!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on January 20, 2015, 11:11:28 PM
Tuesday Jan. 19

Leg Press:
(plate weight)
180 lb x 10
180 lb x 10
270 lb x 10
270 lb x 10
360 lb x 5
450 lb x 5
450 lb x 5
500 lb x 5

Calf Press on Leg Press:
360 lb x 15
360 lb x 12
450 lb x 10
450 lb x 10
360 lb x 15

Lying Leg Curls:
70 x 12
70 x 12
90 x 8
90 x 8
90 x 6
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on January 21, 2015, 07:40:34 AM
Good amount of volume!  :)

Is the inhaler working out? Are you heading to a specialist?
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on January 21, 2015, 09:54:30 AM
Thanks piper.  My insurance company deemed the Stress Echo test medically unnecessary.  Rather than contest it, my cardiologist thinks he can get around it because individually the Stress Test and the Echocardiogram do not require authorization.  The stupid.  It's being scheduled.

The inhaler does seem to have an effect.  Having never used one, I didn't know what to expect, and thought they were all quick-relief medications.  But this one does seem to work if I use two puffs before the workout.  I still have the pounding palpitations, but some relief of the shortness of breath.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on January 21, 2015, 10:00:11 AM
Thanks piper.  My insurance company deemed the Stress Echo test medically unnecessary.  Rather than contest it, my cardiologist thinks he can get around it because individually the Stress Test and the Echocardiogram do not require authorization.  The stupid.  So it's being scheduled.

Glad to hear your Dr. is looking out for you Toby. Stupid ass insurance companies. They want us to pay in but never want to pay out.  >:(
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on January 21, 2015, 12:00:17 PM
Thanks piper.  My insurance company deemed the Stress Echo test medically unnecessary.  Rather than contest it, my cardiologist thinks he can get around it because individually the Stress Test and the Echocardiogram do not require authorization.  The stupid.  So it's being scheduled.

Glad your Dr is finding a way around it.
I end up battling BCBS multiple times a year for my son that has Crohn's disease. Seems like every month or so something gets screwed up. Hell, I've been on a teleconference 3 times this year with his Dr, the specialty pharmacy and a department head at BCBS. Friggin nightmare.
Used to be BCBH looked after their members, now it's all about their bottom line.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on January 22, 2015, 12:36:37 PM
Got in a quickie yesterday, only 40 minutes.  Crowded day at the gym, so I was kinda restricted to whatever stations were open at the time, and kept it light...

Wednesday Jan. 21

Incline Chest Press - Hammer Strength
(plate weight)
90 lb x 15
90 lb x 15
140 lb x 8
140 lb x 6
140 lb x 6

Seated Rows:
80 x 15
90 x 12
100 x 10
110 x 6
110 x 6

Decline Bench Press:
135 lb x 15
135 lb x 10
155 lb x 10
155 lb x 8
135 lb x 10

That's it, only 15 sets.

Stress Echo test scheduled for Jan. 30.  I guess they're going to do it like a normal stress-echo, but will bill the stress test and the echo test separately to get around the stupid insurance company.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on January 23, 2015, 07:12:41 AM
Any workout is better than none and I'd say you still got a pretty damn good one.

Good luck with the test. Hope they can finally give you answers.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on January 24, 2015, 05:55:55 PM
Good long shoulder workout yesterday.  Started with lateral raised this time instead of OHP for a change...

Friday Jan. 23  - Shoulders

DB Lateral Raises:
17.5 x 15
20 x 12
22.5 x 10
25 x 8
30 x 6
finshed w/ quick dropsets:
25x6, 22.5x6, 20x6

BB Standing OHP:
45 lb x 12
65 lb x 10
85 lb x 8
95 lb x 5
105 lb x 5
105 lb x 5
105 lb x 5

Face Pulls:
80 x 20
80 x 15
90 x 15
100 x 12
110 x 12

Front Raises with bb plate:
35 lb x 12
45 lb x 6
45 lb x 6
45 lb x 6
35 lb x 10

That was probably my last workout until Jan 31.  Leaving town on a business trip tomorrow.  Wednesday is going to be the only day I might have a chance for a workout.

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on January 25, 2015, 11:38:54 AM
Great shoulder workout. Did you like it better doing the DB raises first?
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on January 25, 2015, 03:24:09 PM
Great shoulder workout. Did you like it better doing the DB raises first?
Yes.  And no.

I think doing the raises first allowed me to get in more sets/reps which is what I was going after, but they really leave a burn in my delts that made the first three sets of OHP crazy hard, even with just the bar.  Then I took a 5 minute rest before the 95 lb set and felt kinda back to normal for the last 4 sets.  Whenever I get the itch to go for a OHP PR again in the 125/130 lb range, I'll have to do them first.

My business trip was cancelled due to the Nor'easter storm that's going to hit Connecticut, so I'll get in the gym this afternoon and hopefully every evening this week.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: BLK00TJ 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.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax 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
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax 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.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on January 27, 2015, 10:07:05 PM
Sorry about the loss.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax 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.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Bando 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
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax 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
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax 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
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms 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?
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax 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.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Little Tim 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.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms 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)
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax 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? 




Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Cali on February 11, 2015, 04:49:34 PM
Congrats on the PR!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: BLK00TJ on February 11, 2015, 06:23:45 PM
PR city!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Bando on February 11, 2015, 09:16:54 PM
Best way to celebrate a new PR? Beating it!

Nice  :thumbsup:
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on February 12, 2015, 07:50:58 AM
Great job on the PRs Toby. I also foam roll, every morning and night.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Merkley on February 12, 2015, 09:00:11 AM
Congratulations on the PR!!  ;D

Great job on the PRs Toby. I also foam roll, every morning and night.

Hat's off to you sir, I think I might just start upping my foam rolling/myofascia release game seeing that you foam roll twice a day
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on February 12, 2015, 09:18:04 AM
Congratulations on the PR!!  ;D

Great job on the PRs Toby. I also foam roll, every morning and night.

Hat's off to you sir, I think I might just start upping my foam rolling/myofascia release game seeing that you foam roll twice a day

Oh, it's on now.  :banana:
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Merkley on February 12, 2015, 09:43:39 AM
Congratulations on the PR!!  ;D

Great job on the PRs Toby. I also foam roll, every morning and night.

Hat's off to you sir, I think I might just start upping my foam rolling/myofascia release game seeing that you foam roll twice a day

Oh, it's on now.  :banana:

 :tfh: ooooooooh it is! Bring in the pain!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on February 12, 2015, 10:05:25 AM
Congratulations on the PR!!  ;D

Great job on the PRs Toby. I also foam roll, every morning and night.

Hat's off to you sir, I think I might just start upping my foam rolling/myofascia release game seeing that you foam roll twice a day

Oh, it's on now.  :banana:

 :tfh: ooooooooh it is! Bring in the pain!

Nooooo, roll out the pain.

(https://kineticscribe.files.wordpress.com/2014/07/woosah-gif-bad-boys-2.gif)
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Merkley on February 12, 2015, 10:08:15 AM
BAW HAW HAW HAW! So true
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on February 12, 2015, 10:49:52 AM
Thanks for the support guys.  Foam rolling is really almost as good as a massage.  Or better, since you can do it a lot more often!  I never do think about doing it until I have a problem.  I guess I should be more pro-active about it.

Big ol' OHP workout yesterday.  I'll start calling them Military Press since that's what I'm strictly doing according to the form videos on Youtube.

Wednesday Feb. 11 - Shoulders

Military Press:
warm up, 45 lb x 10 ... 2 sets
65 lb x 10
95 lb x 5
105 lb x 5
110 lb x 4
115 lb x 3
120 lb x 3
125 lb x 3
130 lb x 1
130 lb x 1
95 lb x 10

Dumbbell Lateral Raises:
15 x 12
17.5 x 10
20 x 8
22.5 x 7
25 x 5
25 x 5
25 x 5
20 x 5
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on February 12, 2015, 11:06:57 AM
Looks like a solid shoulder session.  8)
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Merkley on February 12, 2015, 11:11:08 AM
Looks like a solid shoulder session.  8)

agreed
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Bando on February 12, 2015, 11:26:53 AM
according to the form videos on Youtube.



That's where I learned all my dance moves  :D
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Merkley on February 12, 2015, 11:28:47 AM
according to the form videos on Youtube.



That's where I learned all my dance moves  :D

 You too??!!! Hurray I'm not alone  :pepper:  :banana:  :simmadown:
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on February 13, 2015, 10:28:36 AM
Yesterday was Leg Press day.  The regular 45 degree sled-type leg press was occupied, so I went to the Hammer Strength Leg Press for the first time.  On this one you sit almost upright and start in the full "down" position, and press straight forward.  DAMN if it wasn't a lot harder than the regular leg press!  Maybe it was just the different position and angle of the press, but shit... it made me feel weak.

Thursday Feb. 13 - Legs

Hammer Strength Leg Press:
(plate weight)
180 lb x 15
180 lb x 15
270 lb x 10
270 lb x 5
360 lb x 5
360 lb x 5
360 lb x 5
270 lb x 10
After last week's 550x5 on the other leg press, this was humbling.

Seated Calf Raise:
(plate weight)
90 lb x 15
125 lb x 12
135 lb x 10
145 lb x 8

Lying Leg Curls:
90 x 10
90 x 5
90 x 5
90 x 5
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on February 13, 2015, 10:57:23 AM
Sounds like it's due to the starting position. On the regular leg press yesterday I started down in the bottom position ( Hey, I have short legs ), and I had to use my hands to push up at the start of the heavier sets.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Merkley on February 13, 2015, 12:54:17 PM
Solid session dude!  :thumbsup:

Sounds like it's due to the starting position. On the regular leg press yesterday I started down in the bottom position ( Hey, I have short legs ), and I had to use my hands to push up at the start of the heavier sets.

 I do agree that that starting position may be part of it, but also angle will play a factor. Hell, look at bench press! Decline it, incline it, flat... Your going to get different numbers.

 Short legs? don't you mean hobbit legs?  :P
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on February 13, 2015, 01:11:15 PM
Solid session dude!  :thumbsup:

Sounds like it's due to the starting position. On the regular leg press yesterday I started down in the bottom position ( Hey, I have short legs ), and I had to use my hands to push up at the start of the heavier sets.


 I do agree that that starting position may be part of it, but also angle will play a factor. Hell, look at bench press! Decline it, incline it, flat... Your going to get different numbers.

 Short legs? don't you mean hobbit legs?  :P


Yea, pretty much.

(http://media-cache-ec0.pinimg.com/736x/3f/3f/e9/3f3fe9d06c78350f423720b571afda8f.jpg)
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Merkley on February 13, 2015, 03:17:09 PM
It's ok dude, I'm 5'7 as well (with a longer torso no less) I feel your pain. Nothing worse than trying to find 30 length pants!!!  :flame: :flame:
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: BLK00TJ on February 13, 2015, 07:41:32 PM
It's ok dude, I'm 5'7 as well (with a longer torso no less) I feel your pain. Nothing worse than trying to find 30 length pants!!!  :flame: :flame:
In on the 30" inseam club.  Good work Toby.  Don't worry' 'bout the weight on leg press.  I've yet to have anyone how much I do on them. ;)
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on February 14, 2015, 09:12:49 PM
It's ok dude, I'm 5'7 as well (with a longer torso no less) I feel your pain. Nothing worse than trying to find 30 length pants!!!  :flame: :flame:

It's ok dude, I'm 5'7 as well (with a longer torso no less) I feel your pain. Nothing worse than trying to find 30 length pants!!!  :flame: :flame:
In on the 30" inseam club.  Good work Toby.  Don't worry' 'bout the weight on leg press.  I've yet to have anyone how much I do on them. ;)


Lemme know when you guys find some 29" inseam pants. I'll go buy them.  :S

I need to start trying on jeans too. I bought one pair that said 29" length and they are all bunched up at the bottom. :doh:

Sorry about derailing your journal Toby. :)
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Merkley on February 14, 2015, 09:37:06 PM
It's ok dude, I'm 5'7 as well (with a longer torso no less) I feel your pain. Nothing worse than trying to find 30 length pants!!!  :flame: :flame:

It's ok dude, I'm 5'7 as well (with a longer torso no less) I feel your pain. Nothing worse than trying to find 30 length pants!!!  :flame: :flame:

In on the 30" inseam club.  Good work Toby.  Don't worry' 'bout the weight on leg press.  I've yet to have anyone how much I do on them. ;)


Lemme know when you guys find some 29" inseam pants. I'll go buy them.  :S

I need to start trying on jeans too. I bought one pair that said 29" length and they are all bunched up at the bottom. :doh:

Sorry about derailing your journal Toby. :)

 Sears, old man section...look for the pants made by Arnold Palmer (what does he not make nowadays?!). There were 29 inseam which I was shocked to see. Though I got a chuckle when I seen 40-42 waist and 30 inseam....heh heh.


 Yeah Toby, sorry for the hijack!
 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on February 14, 2015, 09:48:31 PM
It's ok dude, I'm 5'7 as well (with a longer torso no less) I feel your pain. Nothing worse than trying to find 30 length pants!!!  :flame: :flame:

It's ok dude, I'm 5'7 as well (with a longer torso no less) I feel your pain. Nothing worse than trying to find 30 length pants!!!  :flame: :flame:

In on the 30" inseam club.  Good work Toby.  Don't worry' 'bout the weight on leg press.  I've yet to have anyone how much I do on them. ;)


Lemme know when you guys find some 29" inseam pants. I'll go buy them.  :S

I need to start trying on jeans too. I bought one pair that said 29" length and they are all bunched up at the bottom. :doh:

Sorry about derailing your journal Toby. :)

 Sears, old man section...look for the pants made by Arnold Palmer (what does he not make nowadays?!). There were 29 inseam which I was shocked to see. Though I got a chuckle when I seen 40-42 waist and 30 inseam....heh heh.


 Yeah Toby, sorry for the hijack!

Fk dat noise. I ain't wearing Arnold Palmer pants. I got at least another good year or 2 left in me.  :pepper: :wave:
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Merkley on February 14, 2015, 09:55:44 PM
It's ok dude, I'm 5'7 as well (with a longer torso no less) I feel your pain. Nothing worse than trying to find 30 length pants!!!  :flame: :flame:

It's ok dude, I'm 5'7 as well (with a longer torso no less) I feel your pain. Nothing worse than trying to find 30 length pants!!!  :flame: :flame:

In on the 30" inseam club.  Good work Toby.  Don't worry' 'bout the weight on leg press.  I've yet to have anyone how much I do on them. ;)


Lemme know when you guys find some 29" inseam pants. I'll go buy them.  :S

I need to start trying on jeans too. I bought one pair that said 29" length and they are all bunched up at the bottom. :doh:

Sorry about derailing your journal Toby. :)

 Sears, old man section...look for the pants made by Arnold Palmer (what does he not make nowadays?!). There were 29 inseam which I was shocked to see. Though I got a chuckle when I seen 40-42 waist and 30 inseam....heh heh.


 Yeah Toby, sorry for the hijack!

Fk dat noise. I ain't wearing Arnold Palmer pants. I got at least another good year or 2 left in me.  :pepper: :wave:

I just 2 pairs  :-[ :-[ :-[ :-[ they were $15 a piece, comfortable as all hell, light, thin, proper inseam, in the styling I needed (straight leg/black) Plus they make my ass look good!  :o :o :o :o :o
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on February 15, 2015, 09:42:02 AM

I just 2 pairs  :-[ :-[ :-[ :-[ they were $15 a piece, comfortable as all hell, light, thin, proper inseam, in the styling I needed (straight leg/black) Plus they make my ass look good!  :o :o :o :o :o

Ah, dress pants.... I thought you meant Arnold Palmer made old man jeans. I don't wear dress pants, only jeans. I used to dress up for work and all my clothes ended up beat up. Not anymore.

As for your ass, I'll take your word on that.

(https://usfatgirls.files.wordpress.com/2012/11/shorts-too-small.jpg?w=290)
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Merkley on February 15, 2015, 09:49:56 AM

I just 2 pairs  :-[ :-[ :-[ :-[ they were $15 a piece, comfortable as all hell, light, thin, proper inseam, in the styling I needed (straight leg/black) Plus they make my ass look good!  :o :o :o :o :o


Ah, dress pants.... I thought you meant Arnold Palmer made old man jeans. I don't wear dress pants, only jeans. I used to dress up for work and all my clothes ended up beat up. Not anymore.

As for your ass, I'll take your word on that.

([url]https://usfatgirls.files.wordpress.com/2012/11/shorts-too-small.jpg?w=290[/url])


Welp! I think I just threw up a little in my mouth, thanks for that!.

 The pants, they are more of a cargo style, not quite but almost....super comfy!

(http://catalog.sears.ca/wcsstore/MasterCatalog/images/catalog/Product_244/std_lang_all/_0/09/633_77064_A_009.jpg)
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on February 15, 2015, 04:47:47 PM
Haha, I don't know if I ever told anyone this, but I have bought pants at Sears.  They were casual pant for work, sort of-almost cargo style, but no cargo pockets.  They were some of my favorites until they just wore out.  And they weren't Arnold Palmer pants for heaven's sake.

Finding 31" inseam isn't exactly easy either, but that's exactly what I need.  I usually can find 30x30's but they are a hair too short, and 30x32's are a smidge too long.  I usually end up buying 32's.

Catching up...

Friday Feb. 13 - Chest

Bench Press:
warm up, 45lb x 25 x 2 sets, 135lb x 12
185 lb x 10
205 lb x 5
210 lb x 5
215 lb x 3
in a hurry, so I stopped there and moved on...

Flat Barbell Pullover
(with pre-loaded barbells)
60 lb x 15
70 lb x 12
80 lb x 12
80 lb x 10
80 lb x 10

Hammer Strength Incline Chest Press:
(plate weight)
90 lb x 10
110 lb x 10
130 lb x 10

Hammer Strength Decline Chest Press:
(plate weight)
130 lb x 10
150 lb x 10
160 lb x 10


Sunday Feb. 15 - Back

Deadlifts:
warm up, 135 lb x 10 x 2 sets
205 lb x 5
255 lb x 5
275 lb x 5
305 lb x 4
Something was off with the deadlifts today; my form was off or something, and my lower back was feeling it.  I know better than to continue when things aren't right, so I cut it short and moved one.

Seated Rows:
100 x 10
110 x 10
120 x 8
130 x 6
130 x 5

Reverse Flys, FreeMotion Machine:
60 x 10
70 x 10
80 x 8
90 x 5
90 x 5

Dumbbell Shrugs:
(very slow, slight rolling motion front-to-back)
60's x 15 x 3 sets

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Merkley on February 15, 2015, 04:56:05 PM
Nice workouts Toby!, Smart move on the DL's...better safe than sorry.

Yeah, 31 inseam is worse to try and find.....there is nothing wrong with Arnold Palmer pants....nothing!!!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on February 17, 2015, 09:50:22 AM
Shoulders last night...

Monday Feb. 16 - Shoulders

Military Press:
warm up, 45lbx15 x 2 sets
95 lb x 10
100 lb x 8
105 lb x 6
110 lb x 5
115 lb x 4
120 lb x 3
125 lb x 3

Dumbbell Lateral Raises:
15's x 15
17.5's x 12
20's x 10
22.5's x 8
25's x 6

Front Raises with bb plate:
35 lb x 10
45 lb x 8
45 lb x 8
45 lb x 8
35 lb x 10

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on February 18, 2015, 10:05:56 AM
Legs last night, continuing my boycott of squats (for now)...

Tuesday Feb. 17 - Legs

Seated Leg Curls:
70 x 18
80 x 15
90 x 12
100 x 10
110 x 8

Leg Press:
(the regular 45-degree sled press this time)
180 lb x 10
270 lb x 10
360 lb x 10
450 lb x 8
540 lb x 5
540 lb x 5
540 lb x 5

Calf Presses on the Leg Press:
360 lb x 12 x 5 sets

That's all!  A 45-minute quickie.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on February 18, 2015, 12:35:53 PM
Nice shoulder and leg blast. Great job. How are you feeling now as far as the breathing etc?
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on February 18, 2015, 12:41:48 PM
Thanks Eric, I feel much much better now.  The last two workouts I didn't use the inhaler before the workout, and I still breathed easy all evening afterwards.  The palpitations are calming down too... still there, but not as noticeable.  The stress and echo tests apparently showed no abnormalities, but the cardiologist wants me in for another follow-up appointment.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on February 18, 2015, 01:07:26 PM
That's real good to hear Toby. Hope everything keeps moving in the right direction.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax 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.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on February 19, 2015, 12:54:35 PM
Have you ever tried incline/decline with dumbbells? Maybe that might work better for you.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown 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  ;)
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax 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.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms 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.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax 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. 







 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax 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.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Bodybuild on February 22, 2015, 07:15:48 PM
Nice workout. Strong facepulls.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax 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.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax 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


Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax 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.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Cali 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!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown 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....

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax 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.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax 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.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown 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!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax 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...

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax 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.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms 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
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Merkley on March 10, 2015, 03:17:21 PM
Awesome workout mang!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on March 10, 2015, 03:41:15 PM
Excellent workout!
Hummm, must be international leg day and I didn't get the memo  :S
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Get-n-fit 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!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax 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.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax 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.



Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms 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
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax 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.  :)









Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on March 17, 2015, 07:12:48 AM
How are you liking those face pulls? Are you doing them with a rope?

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax 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.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax 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. 


 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on March 17, 2015, 12:49:26 PM
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.

I don't do any forward lean either. I do them standing with the rope on a high pulley. I love these.


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. 


 

I have never seen a donkey calf machine IRL.

Glad your Dr. was able to give you solid answers. Hope everything clears up for you now.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on March 18, 2015, 09:40:21 AM
I have never seen a donkey calf machine IRL.

Glad your Dr. was able to give you solid answers. Hope everything clears up for you now.


I bet you've seen one of these machines, but maybe it had a different name.  I don't know why it's called a donkey press, because the angle of the legs to the body is different than a real donkey calf raise.  It's like this:  (http://www.directlyfitness.com/store/wp-content/uploads/2012/03/images.jpg)


Last night's St. Patrick's Day quickie workout...

Tuesday March 17 - Back

Hammer Strength Iso Lateral Low Row
90 lb x 15
110 lb x 15
130 lb x 12
140 lb x 10
150 lb x 8
160 lb x 8
I hate the low row, so I decided to do it first this time to get it over with, and what do you know - it wasn't so bad after all!

Cable Straight Arm Push Down:
70 x 15
80 x 12
90 x 10
100 x 10
100 x 10

Lat Pull Downs
100 x 10
100 x 10
112.5 x 10
112.5 x 12
125 x 8
Done with close grip cuz the elbows hurt with a normal or wide grip.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on March 18, 2015, 12:37:01 PM
Never saw one of those. Heck, it looks like a hack squat machine with a seat.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on March 19, 2015, 10:05:09 AM
Seated BB Overhead Press ATTACK last night...

Wednesday March 18 - Shoulders

Seated BB OHP:
45 lb x 15 x 2 sets
95 lb x 10 x 2 sets
105 lb x 9 x 2 sets
115 lb x 5
115 lb x 6
120 lb x 5
125 lb x 5
130 lb x 5

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

Side Raises on Machine:
100 x 12 x 5 sets


Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on March 19, 2015, 10:12:05 AM
Great pressing!
Shoulders have to be feeling it.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Merkley on March 19, 2015, 10:34:31 AM
Great pressing!
Shoulders have to be feeling it.

x2
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: BLK00TJ on March 19, 2015, 06:04:26 PM
Check out the volume on this guy!  Great work toby!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on March 21, 2015, 11:17:05 AM
Thanks for the comments guys.

Chest last evening, not very heavy, just misc. stuff instead of bench press this time...

Friday March 20 - Chest

HS Incline Chest Press:
90 lb x 15 x 2 sets
140 lb x 8
140 lb x 8
160 lb x 8
160 lb x 8
170 lb x 6

Flys on FreeMotion Machine:
100 x 15
110 x 12
120 x 10
130 x 10
140 x 10

HS Decline Chest Press:
90 lb x 20
140 lb x 15
160 lb x 10
180 lb x 10
190 lb x 10

Cable Crossovers:
(cables set up high, pulling downward)
40 x 10
35 x 10
30 x 12
30 x 10
30 x 10

Good workout for a big pump in the pecs!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on March 22, 2015, 06:43:37 PM
Feeling lethargic today.  I wanted to sit outside on the patio or lay on the couch, but I made myself get out to the gym for a super light workout.


Sunday March 22 - Arms
My once-in-a-blue-moon arm workout.  It was VERY light, doing whatever I could that didn't hurt the elbows and hopefully help rehab them.  I did 3 sets each of:

Assisted dumbbell concentration curls with 15 lbs ("Bando Curls" as I call them)
Triceps cable push downs
High cable curls (like doing a double bi pose) with only 20 lbs or 2 plates on the cable machine
Triceps overhead cable presses
One-arm machine preacher curls, very light, assisted with the other hand
Machine triceps presses
Forearm curls
Forearm reverse curls
Forearm hammer twists
Lots of stretching between sets
 
Although it was super light, the volume was enough to give me a good pump.

Ice on the elbows when I got home.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Merkley on March 23, 2015, 06:58:55 AM
WHO WORKS ARMS?!

WHERE ARE THE SQUATS?!

WHAT IS A LIGHT WORKOUT?!

RUB DIRT ON THE ELBOWS AND WALK IT OFF!!!






 :pepper:






 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on March 23, 2015, 10:22:45 AM
Oh great, I'm gonna get shamed back into doing squats again.  Good!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on March 23, 2015, 12:18:25 PM
Oh great, I'm gonna get shamed back into doing squats again.  Good!

Not from me you won't.  :jester:
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on March 24, 2015, 06:11:24 PM
Today's workout.  In a rental car, look down to open bottle of Coke Zero, look up and slam on breaks before slamming into rear of car at a stop light.  Wonder what that smell is... Oh, it's the airbag. 

I'm expecting some DOMS tomorrow.

No injuries.  The front end of my rental Ford Focus crumpled like a pop can.  The other car barely had noticeable damage.  Nice Mr. Policeman saw I was from out of town in a rental and did not ticket me.  Thank you Hamden, CT police dept.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Cali on March 24, 2015, 06:34:05 PM
Today's workout.  In a rental car, look down to open bottle of Coke Zero, look up and slam on breaks before slamming into rear of car at a stop light.  Wonder what that smell is... Oh, it's the airbag. 

I'm expecting some DOMS tomorrow.

No injuries.  The front end of my rental Ford Focus crumpled like a pop can.  The other car barely had noticeable damage.  Nice Mr. Policeman saw I was from out of town in a rental and did not ticket me.  Thank you Hamden, CT police dept.

Fucking bummer dude, but at least everyone is OK and it was just a rental.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: BigDaddy on March 25, 2015, 08:42:15 AM
Today's workout.  In a rental car, look down to open bottle of Coke Zero, look up and slam on breaks before slamming into rear of car at a stop light.  Wonder what that smell is... Oh, it's the airbag. 

I'm expecting some DOMS tomorrow.

No injuries.  The front end of my rental Ford Focus crumpled like a pop can.  The other car barely had noticeable damage.  Nice Mr. Policeman saw I was from out of town in a rental and did not ticket me.  Thank you Hamden, CT police dept.

Bummer dude, glad no one was injured.  Hopefully you don't have any serious sorness from it.

My only accident was in a rental car, in the Netherlands no less.  Similar deal, I was trying to merge onto the highway and the traffic in front of me stopped short while I was looking over my shoulder for a clear spot.  The police saw that I was an foreigner and just told me to leave as the car was still drive-able.  Went right to Hertz and got a new car, and expensed the damage.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on March 30, 2015, 02:13:56 PM
Well, last week kinda sucked.  Besides the car accident, I didn't get in any training at all while I was in CT for work.  I never did have any soreness from the accident.

I got back home on Friday and made it to the gym that evening, but Sat & Sun were a bust, at least as far as training.

Friday March 27 - Shoulders
Military Press:
45 lb x 15 x 2 sets
95 lb x 5
95 lb x 8
105 lb x 5
110 lb x 5
110 lb x 5

Dumbbell Lateral Raises:
25's x 8 x 2 sets
25's x 5 x 3 sets

Face Pulls:
80 x 15
90 x 15
100 x 12
110 x 10 x 2 sets

Front Raises with BB Plate:
45 lb x10, x8, x6, x5, x5

Not the greatest, but not a bad workout.

This week I'll try to hit it every day.  In 8 days I go to CT again.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Merkley on March 30, 2015, 02:17:29 PM
 Glad to hear you are ok!

 Good lookin' workout sir!  8)

 .....now about dem squats..... :o
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on March 30, 2015, 02:49:28 PM
Today's workout.  In a rental car, look down to open bottle of Coke Zero, look up and slam on breaks before slamming into rear of car at a stop light.  Wonder what that smell is... Oh, it's the airbag. 

I'm expecting some DOMS tomorrow.

No injuries.  The front end of my rental Ford Focus crumpled like a pop can.  The other car barely had noticeable damage.  Nice Mr. Policeman saw I was from out of town in a rental and did not ticket me.  Thank you Hamden, CT police dept.

Glad you're ok.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on March 31, 2015, 11:17:20 AM
Thanks guys.

I WILL get around to doing legs and deads this week, really!  My gym keeps getting busier and busier, especially on Monday evenings.  It was packed again last night, but a bench press station opened up just when I was about to give up and join the 5:00 yoga class, so I made it a chest day.  I need to plan deadlifts for Friday when it's not busy.

Monday March 30 - Chest

Bench Press:
45 lb x 25 x 2 sets
135 lb x 10 x 2 sets
185 lb x 5
195 lb x 5
205 lb x 5
210 lb x 5
210 lb x 5

Barbell Pullovers, lying flat:
80 lb x 12 x 5 sets

Hammer Strength Incline Press:
90 lb x 18
140 lb x 8 x 4 sets

dat's it.  4 warms ups + 15 sets, a quick 45 minutes.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on April 01, 2015, 10:12:09 AM
Leg quickie last evening...

Tuesday March 31 - Legs

Leg Press:
180 lb x 15 x 2 sets
270 lb x 5
360 lb x 5
450 lb x 5
540 lb x 5
540 lb x 5
450 lb x 6

Calf Raises on Leg Press:
450 lb x 10 x 2 sets
360 lb x 12 x 3 sets

Lying Leg Curls:
90 x 8 x 5 sets

2 warm ups + 16 sets, 45 minutes
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on April 03, 2015, 09:52:03 AM
Did a crappy workout last night for about 35 minutes.  First time doing deadlifts since March 12, and they sucked.  I've been unenthused going into my workouts the past 6 weeks or so, and it's time to get on the ball and start making PROGRESS again.  I've got this weekend to make some changes, but unfortunately next week is a very busy travel week for work.  The hotel says it has "free weights" in the fitness center, but that probably means dumbbells up to 25 lbs.  I guess I'll find out!

Thursday April 2 - Back

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

HS Iso Lateral High Rows:
120 lb x 20
140 lb x 15
190 lb x 10
210 lb x 8
210 lb x 8

That.  Is.  All.  Had dinner plans, so I had to scoot out of there.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on April 03, 2015, 09:30:32 PM
Probably what they mean by "free weights" is that they don't charge extra to use them. lol

I know all about that "coasting" feeling man. Don't sweat it. Get back to killing it in the gym like you usually do and in no time you'll forget all about it.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on April 06, 2015, 09:50:47 AM
Monday morning = journal catch up time.

Friday I decided to finish up the back workout that I started on Thursday, then did some OHPs.  Sunday was a big chest day.

Friday April 4 - back and shoulders

Seated Rows:
(guessing 10lb per plate on the Cybex machine)
70 x 20
80 x 20
90 x 15
100 x 12
110 x 10

Cable Straight Arm Push Downs:
60 x 20
70 x 15
80 x 15
90 x 10
90 x 10

Dang, that high rep back stuff really burns the lats.  And the straight arm push downs really hit the triceps too.  Anyway...

Military Press:
bar x 15
95 lb x 10 x 2 sets
105 lb x 5 x 2 sets
110 lb x 5
115 lb x 5
120 lb x 4
125 lb - fail.  Darn, I know I can do that.

17 sets + warm ups, 50 minutes


Sunday April 5 - Chest

Incline BB Bench Press:
bar x 20 x 2 sets
135 lb x 10
145 lb x 5
155 lb x 5
165 lb x 5
175 lb x 5

Decline BB Bench Press:
135 lb x 10
155 lb x 10
185 lb x 5 x 3 sets

Pec Flys on FreeMotion Machine:
100 x 10
110 x 10
120 x 8
130 x 8
140 x 7

Barbell Pullovers with a CGBP in between each rep.  Lying flat:
80 lb x 10 x 5 sets

20 sets + warm ups, 55 minutes.



 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on April 10, 2015, 04:29:55 PM
WooHoo!  Friday night alone in a big ass hotel with a fine fitness center.  It's a full gym minus the barbells, but at least it has a full line-up of Cybex machines and heavy dumbbells.  I think this place is an old (huge) country club from the 60's.  Looks like they added on a hotel maybe in the 80's and made it into a resort.  It's on a golf course, has a tennis club, 4 restaurants, huge indoor/outdoor heated pool, locker rooms, steam room & sauna, etc.  If you ever need to stay in the White Plains, NY/Greenwich, CT area, check out the Doral Arrowwood Hotel.  It's right by the White Plains airport where I have a 7:30am flight tomorrow.

I'll probably just do a full body circuit on the machines.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on April 10, 2015, 05:55:47 PM
WooHoo!  Friday night alone in a big ass hotel with a fine fitness center.  It's a full gym minus the barbells, but at least it has a full line-up of Cybex machines and heavy dumbbells.  I think this place is an old (huge) country club from the 60's.  Looks like they added on a hotel maybe in the 80's and made it into a resort.  It's on a golf course, has a tennis club, 4 restaurants, huge indoor/outdoor heated pool, locker rooms, steam room & sauna, etc.  If you ever need to stay in the White Plains, NY/Greenwich, CT area, check out the Doral Arrowwood Hotel.  It's right by the White Plains airport where I have a 7:30am flight tomorrow.

I'll probably just do a full body circuit on the machines.

Excellent! Those types of hotels are few and far between. Normally it an elliptical or two tucked in a tiny room.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on April 10, 2015, 06:07:11 PM

Excellent! Those types of hotels are few and far between. Normally it an elliptical or two tucked in a tiny room.

No kidding.  The last three nights I was at a Residence Inn that claimed to have free weights.  Well, besides the elliptical and the treadmill, they had a bench and rainbow colored dumbbells from 2 lb up to 15 lb.

So, I went down to this good gym, and it was even better than I thought.  I went around the corner and found actual barbells and plates, a power rack, and cable stations.  I found out the sports facilities at this place are open to the public as a commercial health club.  I just did upper body, various chest, shoulder and back exercises; not worth logging in my journal.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on April 10, 2015, 11:32:02 PM

Excellent! Those types of hotels are few and far between. Normally it an elliptical or two tucked in a tiny room.

No kidding.  The last three nights I was at a Residence Inn that claimed to have free weights.  Well, besides the elliptical and the treadmill, they had a bench and rainbow colored dumbbells from 2 lb up to 15 lb.

So, I went down to this good gym, and it was even better than I thought.  I went around the corner and found actual barbells and plates, a power rack, and cable stations.  I found out the sports facilities at this place are open to the public as a commercial health club.  I just did upper body, various chest, shoulder and back exercises; not worth logging in my journal.

That's great!
One of these days we should meet up at O'Dowds (or somewhere on the plaza) as I owe you for motivation.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on April 13, 2015, 12:01:35 PM
Piper, that would be great to meet up for lunch at the Plaza sometime (when work & travel settles down a bit).

Got in a decent leg press workout yesterday.

Sunday April 12 - Legs

Leg Press / alternate with Calf Press:
180 lb x 15 x 2 sets / same for calves
270 lb x 10 / same for calves
360 lb x 10 / same for calves
450 lb x 5 / 450 x 8 calves
540 lb x 5 / 540 x 6 calves
560 lb x 3  8)  / 450 x 8 calves

Lying Leg Curls:
80 x 10
90 x 10
90 x 8 x 3 sets

19 total sets, 55 minutes.

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on April 13, 2015, 02:37:15 PM
Piper, that would be great to meet up for lunch at the Plaza sometime (when work & travel settles down a bit).

Got in a decent leg press workout yesterday.

Sunday April 12 - Legs

Leg Press / alternate with Calf Press:
180 lb x 15 x 2 sets / same for calves
270 lb x 10 / same for calves
360 lb x 10 / same for calves
450 lb x 5 / 450 x 8 calves
540 lb x 5 / 540 x 6 calves
560 lb x 3  8)  / 450 x 8 calves

Lying Leg Curls:
80 x 10
90 x 10
90 x 8 x 3 sets

19 total sets, 55 minutes.

That'd be cool. Just let me know when the schedule allows it.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on April 14, 2015, 09:58:40 AM
Monday April 14 - Shoulders

Military Press:
bar x 20, bar x 10
95 lb x 5
100 lb x 5
105 lb x 5
110 lb x 5
115 lb x 5
120 lb x 5
125 lb x 3
130 lb x 2
95 lb x 10

Front Raises with BB Plate:
45 lb x 8 x 4 sets

Reverse Flys on FreeMotion Machine:
70 x 10
80 x 8 x 3 sets


Whew, that was a big OHP workout.  I'll have to go back and check my journals, but I think 130x2 is a PR. 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Cali on April 14, 2015, 10:05:39 AM
Congrats on the 130! You're super close to 135 now
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on April 14, 2015, 04:08:23 PM
Thanks man.  I reviewed my journals, and 130x2 was not a PR.  I previously did 130x2 a few months ago.  Darn it, I should have gone for 3!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on April 15, 2015, 09:35:15 AM
I was very short on time yesterday, but I was driving right by the gym on the way home and didn't want to put off deadlifts for another day.  So I did a quick change and went to the weight room for 25 or 30 minutes.  I'll follow it up with a back/lat workout this evening.

Tuesday April 14 - Back part 1

Deadlifts:
135 lb x 10
205 lb x 5
255 lb x 5
275 lb x 5
305 lb x 3
325 lb x 1 - fail on rep 2 attempt
Then did about 10 minutes of stretching.


Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on April 16, 2015, 07:24:07 AM

Excellent! Those types of hotels are few and far between. Normally it an elliptical or two tucked in a tiny room.

No kidding.  The last three nights I was at a Residence Inn that claimed to have free weights.  Well, besides the elliptical and the treadmill, they had a bench and rainbow colored dumbbells from 2 lb up to 15 lb.

So, I went down to this good gym, and it was even better than I thought.  I went around the corner and found actual barbells and plates, a power rack, and cable stations. I found out the sports facilities at this place are open to the public as a commercial health club.  I just did upper body, various chest, shoulder and back exercises; not worth logging in my journal.

Damn, why can't I ever stay in places like that?

Looks like a lot of good stuff going on in here Toby. Great job man. Keep kicking ass. :thumbsup:
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on April 17, 2015, 10:42:26 AM
Another quick in-and-out yesterday.  I finished up the back workout that I started with deadlifts on Tuesday. 

Thursday April 16 - Back

HS Iso-Lateral High Row:
90 lb x 25
160 lb x 15
210 lb x 5
230 lb x 5
250 lb x 5
260 lb x 5
270 lb x 5

Cable Straight Arm Push Down:
60 x 20
70 x 12
80 x 10
90 x 8
90 x 8

Seated Low Row:
100 x 5
110 x 5
120 x 5 x 3 sets


Chest day fun day is next.  Undecided if I'm going to do it tonight or tomorrow.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on April 17, 2015, 02:20:16 PM
Solid back workout!

Not sure I could get 90 on the straight arm push downs at this point....great job there!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on April 17, 2015, 02:46:30 PM
Another quick in-and-out yesterday.  I finished up the back workout that I started with deadlifts on Tuesday. 

Thursday April 16 - Back

HS Iso-Lateral High Row:
90 lb x 25
160 lb x 15
210 lb x 5
230 lb x 5
250 lb x 5
260 lb x 5
270 lb x 5

Cable Straight Arm Push Down:
60 x 20
70 x 12
80 x 10
90 x 8
90 x 8


Seated Low Row:
100 x 5
110 x 5
120 x 5 x 3 sets


Chest day fun day is next.  Undecided if I'm going to do it tonight or tomorrow.

Good deal. Good to see you still doing them. :thumbsup:
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on April 17, 2015, 03:42:52 PM
Solid back workout!

Not sure I could get 90 on the straight arm push downs at this point....great job there!

Well, all cable machines seem to have a different feel.  90 on one feels heavier than 90 on another.  I'm not sure it's 90 lbs on the Cybex cable stations at my gym.  The plates are numbered 1, 2, 3, etc., so I'm just assuming 9 plates = 90 lbs.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on April 17, 2015, 04:38:45 PM
Solid back workout!

Not sure I could get 90 on the straight arm push downs at this point....great job there!

Well, all cable machines seem to have a different feel.  90 on one feels heavier than 90 on another.  I'm not sure it's 90 lbs on the Cybex cable stations at my gym.  The plates are numbered 1, 2, 3, etc., so I'm just assuming 9 plates = 90 lbs.

Completely understand. If I go to a new gym I have to mess with the weights as it seems each machine is different. Heck even the pulley set up can make a difference. At work I can stack on 100lbs for the pec deck. Tried that at a different gym and I could get 135. Two extra pulleys on the other gym versus one pulley on the one at work.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on April 18, 2015, 01:26:15 PM
Friday April 17 - Bench Press Fun Day

Bench Press:
bar x 40
135 x 10
135 x 10
185 x 5
195 x 5
205 x 5
215 x 4
220 x 3
225 x 3
230 x 2 - tie previous PR
135 x 23 - PR for reps

Flys on FreeMotion Machine:
110 x 10
120 x 10
130 x 8
140 x 6
150 x 5

Barbell Pullover, lying flat:
180 x 10
180 x 10
180 x 10

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on April 18, 2015, 03:33:16 PM
Solid back workout!

Not sure I could get 90 on the straight arm push downs at this point....great job there!

Well, all cable machines seem to have a different feel.  90 on one feels heavier than 90 on another.  I'm not sure it's 90 lbs on the Cybex cable stations at my gym.  The plates are numbered 1, 2, 3, etc., so I'm just assuming 9 plates = 90 lbs.

Yea, we have a giant multi station at my gym that has a high/low pulley on one end and just a high pulley on the other end. The different stacks on the same machine are different weights. No idea why they would do that.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on April 20, 2015, 11:15:00 AM
Did another squat-free leg workout yesterday.

For a change I used the Technogym machines.  I really like the ergonomics and the movements of these machines, even though they seem cheaply made.  Something about the motion on the TG leg press gives me DOMS in the glutes and hams which I don't get on the plate-loaded leg press.  These machines are in kilos, so the weights converted to pounds are weird:

Sunday April 19 - Legs

TG Leg Press:
154 x 15
176 x 12
198 x 10
220 x 10
242 x 8
264 x 8
286 x 5

TG Seated Leg Curl:
77 x 12
88 x 10
99 x 8
99 x 8
88 x 10

TG Rotary Calf Press:
110 x 12
121 x 12
132 x 10
132 x 10
132 x 15

TG Leg Extensions:
88 x 10
88 x 10
99 x 10
99 x 10
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on April 24, 2015, 03:29:05 PM
It's been a crappy week for training.  But it's been a big week for the small company I work for, with some important happenings to contribute to our growth.  On Wednesday the work team went out to a KC Royals game and had a good time in the outfield bar area where we had really bad hamburgers, hot dogs, and chips & dip.  And beer, of course.  When I got home after that I felt like I'd eaten a 10 lb rock.

I went to the gym Monday evening, only to be cut short by an urgent phone call and emails from work.  And I made it in Thursday evening for a quickie back workout.  Today I'm taking off early so I can get in the gym for a good long workout and some steam or sauna time.

Monday 4/20 - Shoulder Workout Interruptus.

Military Press:
bar x 15 x 2 sets
95 lb x 10
105 lb x 8
110 lb x 6
115 lb x 5
115 lb x 5

Dumbbell Lateral Raise / Alternate with Dumbbell Shrugs
22.5's x 10  / 60's x 15 ... got through 3 sets each when I had to quit.


Thursday April 23 - Back
Pull ups:
1 set of 10 - that's all.  I was just testing my elbow.  And it hurt.

HS Iso-Lateral High Row
160 lb x 15
180 lb x 12
210 lb x 10
230 lb x 8
250 lb x 6

Cable/Rope Face Pulls
(since I didn't do it on shoulder day)
80 x 15
90 x 15
100 x 12
110 x 12
110 x 12

HS Iso Lateral Low Row:
90 lb x 12
110 lb x 12
130 lb x 10
150 lb x 8
150 lb x 8

That's it.  16 sets, 40 minutes.



 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Bando on April 24, 2015, 08:33:13 PM
I think anything you eat at a Royals game is probably not gonna be very good.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on April 27, 2015, 09:30:52 AM
Friday April 24 - Chest

BB Incline Bench Press:
bar x 20 x 2 sets
135 x 10
135 x 8
135 x 8
155 x 8
155 x 8

Flys on FreeMotion Machine:
110 x 10
110 x 10
120 x 10
130 x 10
140 x 8

BB Decline Bench Press:
135 x 10
155 x 10
185 x 6
205 x 5
205 x 5

BB Pullovers, lying flat, each set followed by an equal set of CGBP...
80 x 10 x 5 sets

That was a good long workout, about an hour, 20 sets + 5 bonus CGBP sets.

I'm doing declines and inclines every-other chest workout instead of flat BP.  I'm finally getting more comfortable with them, although they still feel awkward and kinda shaky even with lighter weights.


Sunday April 26 - Deadlift day

Deadlifts:
135 x 5 x 2 sets
205 x 5
255 x 5 x 3 sets

Lower Back Extensions:
BW x 12 x 3 sets

Wow, that's all!  Really I was driving in the neighborhood of the gym and stopped in to pay my monthly bill, and decided to do some deadlifts.  We had plans to meet some friends out for Sunday lunch and day drinking, so I had to move along.




Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on April 28, 2015, 09:38:11 AM
Another odd leg workout.  My regular leg press was occupied by a group of 3, so I went to the TechnoGym Leg Press, and I also did leg extensions again, which I rarely do.  I don't plan to make this a regular thing.  There are good things and bad things about the TG machines, but what I really want to do is put lots of plates on the sled and leg press heavy stuff.

The last few times in the gym I started to get the itch to give squats another go.  I'm sure I'll come back around to doing them before too long.

Monday April 27 - Legs

TechnoGym Leg Press:
(kilos converted to pounds)
110 x 15
154 x 15
176 x 12
195 x 5
220 x 5
242 x 5
264 x 5
286 x 5
330 x 5

Seated Calf Raise, plate-loaded:
90 x 15
135 x 5
150 x 5
170 x 5
180 x 5
180 x 5

TechnoGym Leg Extensions:
55 x 15
77 x 10
99 x 5
110 x 5
121 x 5
121 x 5

My hammys were sore from Sunday's DLs and back extensions, so I skipped the leg curls.


Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on April 29, 2015, 06:57:59 AM
Looks like you got a good workout in. I hate when I go in expecting to jump on a piece of equipment and it ends up being used, and long term at that.

What made you stop squats in the first place?
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on April 29, 2015, 09:28:42 AM
Looks like you got a good workout in. I hate when I go in expecting to jump on a piece of equipment and it ends up being used, and long term at that.

What made you stop squats in the first place?
Squats have never felt good to me... not that they are supposed to feel good. I always seem to have a balancing problem and feel shaky with them, which would eventually lead to me tweaking my lower back in the middle of a rep.  So I would lay off for a while and then start again with 135 lb, and work my way back up to 225-ish, and then it would happen again.  I feel like I should just stick with 135 -185 with them until I get it exactly right, but it's irritating and frustrating to use that light of weight.  Some day I'll be a big boy and do some squats.

Got in a big OHP session last night...

Tuesday April 28 - Shoulders

Military Press:
bar x 20;  bar x 15;  65lb x 10
95 x 10
100 x 9
105 x 6 - fail on 7  :o
115 x 6 - fail on 7
125 lb x 3
135 x 1 - PR :D
65 x 12

Dumbbell Lateral Raises:
25 x 8
22.5 x 10
22.5 x 8
20 x 10
20 x 8

Front Raises with BB Plate:
45 x 8
45 x 6
45 x 6
35 x 10
35 x 10

I gots some sore delts this morning.  Will do face pulls with my back workout tonight.



 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on April 29, 2015, 01:56:39 PM
Looks like you got a good workout in. I hate when I go in expecting to jump on a piece of equipment and it ends up being used, and long term at that.

What made you stop squats in the first place?
Squats have never felt good to me... not that they are supposed to feel good. I always seem to have a balancing problem and feel shaky with them, which would eventually lead to me tweaking my lower back in the middle of a rep.  So I would lay off for a while and then start again with 135 lb, and work my way back up to 225-ish, and then it would happen again.  I feel like I should just stick with 135 -185 with them until I get it exactly right, but it's irritating and frustrating to use that light of weight.  Some day I'll be a big boy and do some squats.

Got in a big OHP session last night...

Tuesday April 28 - Shoulders

Military Press:
bar x 20;  bar x 15;  65lb x 10
95 x 10
100 x 9
105 x 6 - fail on 7  :o
115 x 6 - fail on 7
125 lb x 3
135 x 1 - PR :D
65 x 12

Dumbbell Lateral Raises:
25 x 8
22.5 x 10
22.5 x 8
20 x 10
20 x 8

Front Raises with BB Plate:
45 x 8
45 x 6
45 x 6
35 x 10
35 x 10

I gots some sore delts this morning.  Will do face pulls with my back workout tonight.



 

Congrats on the PR. :)

Squats have never been my friend either. I've only managed 255 for a max and felt really strained. I know that the leg press doesn't directly coorelate to squats but doing 600 on a leg press feels like it works my legs a lot harder than 185 squats. :dunno:
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on April 29, 2015, 02:17:36 PM
Squats have never been my friend either. I've only managed 255 for a max and felt really strained. I know that the leg press doesn't directly coorelate to squats but doing 600 on a leg press feels like it works my legs a lot harder than 185 squats. :dunno:

It sure does, but of course squats have the whole-body compound benefits whereas leg presses are mainly quads.  Dang, now I have to get up to 600 on the leg press to keep up with you.  I've only done up to 560 so far.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on April 29, 2015, 02:45:31 PM
Squats have never been my friend either. I've only managed 255 for a max and felt really strained. I know that the leg press doesn't directly coorelate to squats but doing 600 on a leg press feels like it works my legs a lot harder than 185 squats. :dunno:

It sure does, but of course squats have the whole-body compound benefits whereas leg presses are mainly quads.  Dang, now I have to get up to 600 on the leg press to keep up with you.  I've only done up to 560 so far.

Yea, I get the whole body benefits from squats but I just hate them. Eventually I'll just suck it up and do them. Of course, right now I can't do any leg work anyway.

The 600 was the most I've done in many years. I think at one point years ago I worked up to 650 or so but then I quit working out for like 15 years.

I was expecting to do 600 for a single but ended up with 5. Felt good. :)
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on April 30, 2015, 11:16:20 AM
It was back day at the gym, not just for me but for everyone else.

Wednesday April 29 - Back

HS Iso Lateral Low Row:
90 x 15
90 x 15
140 x 10
160 x 8
180 x 6 x 3 sets

While waiting on the HS High Row I went over to the TechnoGym Lat Pull Down and did a couple of light sets.
Then my station opened up...

HS Iso Lateral High Row:
180 x 10
200 x 10
220 x 8
230 x 7
250 x 5

Cable Straight Arm Push Down:
80 x 12
90 x 10 x 3 sets

And since I didn't do rear delts on shoulder day...
Rope Face Pulls:
80 x 15
90 x 12
100 x 10 x 2 sets

At a full hour, that workout took longer than it should have.  I really like my gym, but dang it's been crowded lately.  This year's resolutioners haven't gone away.

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on May 02, 2015, 03:27:13 PM
Big bench press day yesterday.

Friday May 1 - Chest

Bench Press:
bar x 40, and x 20
135 x 10
205 x 5
205 x 8
225 x 3
230 x 2
235 x 2 - PR
240 x 1 - PR
135 x 20

BB Pullovers:
(lying flat w/pre-loaded bb)
80 x 12 x 4 sets

Svend Press:
(I saw this in Sakustom's journal and Googled it, and tried it)
Two 5 lb plates x 15 x 2 sets
Three 5 lb plates (one sandwiched between) x 15 x 1 set
Two 5 lb plates x 30

Cool!  I liked the Svend Press.  It contributed to a good pump for this workout.

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on May 04, 2015, 10:40:58 AM
Sunday May 3 - Legs

Leg Press:
180 x 15
270 x 10
360 x 10
450 x 5
500 x 5
550 x 5
600 x 2 - PR
600 x 2

360 x 5
270 x 8

Calf Presses on Leg Press:
450 x 12
450 x 10
360 x 12
360 x 10
270 x 18
270 x 15

Lying Leg Curls:
90 x 8 x 5 sets


Usually I don't feel DOMS after a leg press session, but this one finally did it.  Really feeling it this morning.

It was a good week!  PRs set on OHP, BP, and Leg Press.  This week I plan to go lighter with higher volume, and then I'll be on vacation next week.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on May 04, 2015, 10:19:56 PM
A little lighter this week, with higher reps...

Monday May 4 - Shoulders

Seated BB OHP:
bar x 15 x 2 sets
95 x 10 x 5 sets

Cable/Rope Face Pulls:
90 x 12 x 5 sets

DB Lateral Raises:
17.5's x 12
15's x 12 x 2 sets
12.5's x 12 x 2 sets

Front Raises with 35 lb plate:
10 reps x 3 sets

Shrugs holding 45 lb plates:
15 reps x 3 sets
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Cali on May 04, 2015, 11:06:40 PM
Those front raises are killers hahaha
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on May 05, 2015, 11:14:00 PM
 A quick one today...

Tuesday May 5 - Back

Deadlifts:
135 x 10
205 x 5
255 x 5
275 x 5
285 x 5
255 x 5

HS Iso Lateral High Rows:
180 x 10 x 5 sets

That's all I had time for.  Chest tomorrow.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on May 07, 2015, 10:03:53 AM
51st Birthday Workout, continuing with high reps this week.  Sort of.

Wednesday May 6 - Chest

Decline BB Bench Press:
bar x 25 x 2 sets
135 x 10
135 x 12
185 x 8
185 x 7
185 x 6

Flys on FreeMotion Machine:
100 x 15 x 5 sets

Incline BB Bench Press:
135 x 10 x 5 sets

BB Pullovers, lying flat:
70 x 15 x 5 sets

Good long workout, 20 sets, 65 minutes.

On my 51st birthday I'm not quite as lean as before, plus the pic isn't in sharp focus, but here it is.

(http://imagecdn.bodybuilding.com/img/user_images/growable/2015/05/07/297849/gallerypic/FnTqdUZTyCAeBPmiBmXgHQUugxXhGfxyyuLT-610xh.jpg)

It's amazing what 5 added pounds can do.  172 or 173 pounds most days for the past couple months:
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on May 08, 2015, 05:49:09 PM
Yesterday was a light leg day.  Still had a bit of soreness from last Sunday's heavy leg day.

Thursday May 7 - Legs

Leg Press:
90 x 15
180 x 15
270 x 12
360 x 10 x 4 sets
270 x 12

Calf Presses on Leg Press:
360 x 12 x 4 sets
270 x 15

Lower Back Extensions for the Hammies:
BW x 10
+10lb x 10
+25lb x 8
+10lb x 10
BW x 10

That's it for a while.  Flying to Florida tomorrow.  Is it too late to do a cut for my beach vacation? 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on May 08, 2015, 06:09:54 PM
I skipped hammies altogether for today.
Good volume on the leg press.

I'll be in Florida the following week but for work  :(   and the days will be long with outside inspectors there
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on May 17, 2015, 06:09:40 PM
Whoooo, got back from vacation yesterday, and hit the gym today after a 9 day break...

Sunday May 17 - Shoulders

Military Press:
bar x 10 x 2 sets
95 x 5
100 x 5
105 x 5
110 x 5
115 x 5
120 x 4 - fail on 5

Dumbbell Shrugs:
60's x 10
65's x 10
70's x 10
75's x 10
80's x 10

Face Pulls:
90 x 10
100 x 10
110 x 10
110 x 10
110 x 10

Dumbbell Lateral Raises:
20's x 12
22.5's x 10
25's x 8
30's x 5
20's x 8

Decent workout.  Was hoping for a slightly better OHP session, and the fail at 120 kinda surprised me.  20 sets, 55 minutes.


Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on May 18, 2015, 10:09:47 PM
Monday May 18 - Back

No deadlifts for this back day...

Pull Ups:
10, 8 - elbow ouchie, no good.

HS Iso Lateral High Row:
180 x 10
200 x 8
220 x 8
230 x 8
230 x 8

Cable Straight Arm Push Downs:
70 x 15
80 x 10
80 x 10
80 x 10
80 x 10

HS Iso Lateral Low Row:
90 x 15
110 x 10
140 x 8
140 x 8
140 x 8

Dat's it.  45 minutes, 17 sets.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on May 21, 2015, 09:32:10 AM
Crikeys!  After killing bench press with a new PR of 240 less than three weeks ago, yesterday I almost crashed and burned at 205.

Wednesday May 20 - Chest

BB Flat Bench Press:
bar x 25 x 2 sets
135 x 10
185 x 5 - this is where the warning signs set it.  That was harder than it should have been.
205 x 5 - very wobbly on the last rep
205 x 5 - better
205 x 5 - barely made the last one.  Better drop it down...
185 x 10 - easy
135 x 12

Flys on FreeMotion Machine:
100 x 12
110 x 12
120 x 10
130 x 10
140 x 8

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

Svend Presses:
three 5lb plates, sandwiched:  10 x 3 sets


Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on May 21, 2015, 12:13:20 PM
Looks like you still got a good chest thrashing. I forgot all about those Svend presses. :doh:
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on May 22, 2015, 09:22:07 AM
I used a different leg press machine last night where you sit straight up.  Only my second time using it.  It's plate-loaded, but much harder to press heavy due to the position and ergonomics of the movement.  The plates hang from a pivot point, so the motion is a slight arc...

Thursday May 21 - Legs

Cybex Plate-Loaded Leg Press:
180 x 12
189 x 12
270 x 10
270 x 10
320 x 8
340 x 8
340 x 8

Calf Press on the same machine:
270 x 12
320 x 12
320 x 12
340 x 10
270 x 18

Seated Leg Curls:
100 x 10 x 5 sets

Then a couple of light sets of leg extensions on my way out the door.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: djwolford on May 25, 2015, 07:42:16 AM
Those leg press machines feel really awkward to me. Good session.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on May 26, 2015, 11:46:03 AM
Thanks djw.

So I had to do a "factory reset" on my phone over the weekend, and somehow all the workout logs on my JEFit app were lost.  I thought it would be saved on their server - I mean why else would I need Internet connectivity for the app?  All other apps and stuff on my phone were successfully recovered.

Anyway, I got in a shoulder workout on Friday 5/22, which I was coming here to record.  So I'll go by memory.  Took off for the 3-day weekend.  Will get back at it this evening.

Friday May 22 - Shoulders

Military Press:
bar x 15 x 2 sets
95 x 10
100 x 5
105 x 5
110 x 4 - fail at 5 - WTF?
115 x 3 - fail at 4 - again WTF?
At this point I got mad.  This is the first time I really go angry at that damn bar.  I took a couple of minutes to huff and puff around, and...
120 x 5 - easy! 
125 x 5
That was rough, because just a few weeks ago I was in PR mode, and now I was struggling.


Front Raises w/barbell plate:
35 x 10
45 x 8
45 x 6
45 x 6
35 x 10

Face Pulls:
90 x 12
100 x 10
110 x 10 x 3 sets

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Get-n-fit on May 26, 2015, 04:59:55 PM
Thanks djw.

So I had to do a "factory reset" on my phone over the weekend, and somehow all the workout logs on my JEFit app were lost.  I thought it would be saved on their server - I mean why else would I need Internet connectivity for the app?  All other apps and stuff on my phone were successfully recovered.
That's odd it's not saved.  I use Jefit everyday and after I hit "End Workout" it forces and online sync every single time, to the point that it's annoying.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on May 27, 2015, 07:06:16 AM
Thanks djw.

So I had to do a "factory reset" on my phone over the weekend, and somehow all the workout logs on my JEFit app were lost.  I thought it would be saved on their server - I mean why else would I need Internet connectivity for the app?  All other apps and stuff on my phone were successfully recovered.

Anyway, I got in a shoulder workout on Friday 5/22, which I was coming here to record.  So I'll go by memory.  Took off for the 3-day weekend.  Will get back at it this evening.

Friday May 22 - Shoulders

Military Press:
bar x 15 x 2 sets
95 x 10
100 x 5
105 x 5
110 x 4 - fail at 5 - WTF?
115 x 3 - fail at 4 - again WTF?
At this point I got mad.  This is the first time I really go angry at that damn bar.  I took a couple of minutes to huff and puff around, and...
120 x 5 - easy! 
125 x 5
That was rough, because just a few weeks ago I was in PR mode, and now I was struggling.


Front Raises w/barbell plate:
35 x 10
45 x 8
45 x 6
45 x 6
35 x 10

Face Pulls:
90 x 12
100 x 10
110 x 10 x 3 sets

Way to push through Toby. Still liking the face pulls?
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on May 27, 2015, 09:55:02 AM
Thanks guys.  On the JEFit I've always gone directly to "Logs" instead of "Start Workout".  Then I click on the calendar day and click the "+" to add an exercise.  It seems much more flexible and simple.  I though by hitting the save button I was saving it to their server.  Oh well, I'll figure it out eventually.

Last night was supposed to be a back workout, but my elbows were hurting on any pulling motion, and the deadlift stations were occupied, so I shifted and did chest.

Tuesday May 26 - Chest

Barbell Bench Press:
bar x 25 x 2 sets
135 x 10
185 x 5
185 x 5
205 x 5
215 x 4
220 x 3
225 x 2
185 x 10
135 x 15

FreeMotion Machine Flys:
100 x 15
110 x 10
120 x 10
130 x 8

Hammer Strength Decline Chest Press:
90 x 15
140 x 10
140 x 10
160 x 8

Frustrated once again by a weak BP session.  Then it clicked -- Duh -- I've been eating less for the past few weeks, especially less in carbs and sugar.  I don't track macros, and I'm not starving myself or anything, but am consciously cutting back to tighten up a little.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: djflex on May 27, 2015, 12:21:02 PM
Hi toby. Just passing through but fwiw i use jefit the same you do. Just go to  main menu and hit sync now button. That takes the logs right to the server. Hope this helps .

Also keep up the good work
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on May 27, 2015, 10:32:03 PM
Thanks djf.

Wednesday May 28 - Back/Deadlifts

Deadlifts:
135 x 5 x 2 sets
205 x 5
255 x 5
275 x 5
295 x 4
305 x 3
315 x 2
325 x 1
255 x 8

HS Iso Lateral High Row:
160 x 12
180 x 10
180 x 10
210 x 8
210 x 8

Legs were wobbly on the 325 DL, but overall the deadlifts felt great. 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: djwolford on May 28, 2015, 03:49:52 AM
Love seeing the deads in there, and that is a helluva bench session before that.  Don't beat yourself up over that one Toby, because even if it didn't go as well as you wanted, it's still quality.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on May 28, 2015, 07:39:14 PM
Thursday May 28 - Shoulders

Seated BB OHP:
bar x 15 x 2 sets
95 x 5
95 x 5
105 x 5
115 x 5
120 x 5
125 x 5
130 x 5
135 x 3 - fail at 4
95 x 12

Dumbbell Lateral Raises:
22.5's x 10
22.5's x 8 x 3 sets
20's x 10

Face Pulls:
90 x 12
100 x 12
110 x 10 x 3 sets

Woooh, the BURN after those OHPs and DB raises...  it hurt so good.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on May 29, 2015, 08:25:19 AM
Love seeing the deads in there, and that is a helluva bench session before that.  Don't beat yourself up over that one Toby, because even if it didn't go as well as you wanted, it's still quality.

Agree. There was nothing wrong with that bench session at all. Great work as always Toby.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on May 29, 2015, 02:01:01 PM
Rocking them shoulders!
I can see why you had the "burn so good"  :)
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on June 02, 2015, 12:17:40 PM
Last night's leg workout...

Monday June 1 - Legs

Regular Plate-Loaded Leg Press:
180 x 15 x 2 sets
360 x 5
450 x 5
540 x 5
610 x 3
610 x 2
450 x 8

Calf Presses on Leg Press:
(worked in with the above pressses)
180 x 15 x 2 sets
360 x 10
450 x 10 x 2 sets

Lying Leg Curls:
90 x 8 x 5 sets

Seated Calf Raises:
95 x 12
120 x 10
130 x 10



Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Cali on June 02, 2015, 01:06:25 PM
NO SQUATS?
impressive calf work
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on June 03, 2015, 12:01:33 PM
Aargh, called out by the teenager for not doing squats!   :-[

The thing is...  I just really really hate doing squats.  I know, I know.

Yesterday's chest workout.  Meh, about the same as last week...
Tuesday June 2 - Chest

Flat BB Bench Press:
100 x 15 x 2 sets
185 x 5
205 x 5
215 x 5
220 x 4
225 x 3
135 x 20

FreeMotion Machine Flys:
100 x 10
110 x 10
120 x 10
130 x 8
140 x 8

HS Plate Loaded Incline Press:
90 x 10
140 x 8
140 x 8

That's all I had time for.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Cali on June 03, 2015, 12:20:14 PM
Make time for squats so you can become Quadzilla.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on June 03, 2015, 11:07:57 PM
I meant to do deadlifts today but my lower back is recovering from one of those unexplained "I was reaching for my toothbrush and threw my back out" kind of things that happened yesterday.  So instead I did a fast-paced, lat-focused, high volume back workout.

Wednesday June 3 - Back

HS Iso Lateral Low Row:
90 x 15 x 2 sets
110 x 12 x 2 sets
130 x 10 x 2 sets

Cable Straight Arm Push Downs
60 x 15 x 2 sets
70 x 12 x 2 sets
80 x 10 x 2 sets
Wow.  Now I really get it.  These ARE a lat exercise.  Really felt it in the upper outer lats.

Dumbbell Shrugs - because the traps are really a back muscle, right?
50 x 20
55 x 18
60 x 15
65 x 15
70 x 12
70 x 12

HS Iso Lateral High Row:
180 x 12 x 6 sets

That was almost a cardio workout.  24 sets, 50 minutes.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Bando on June 04, 2015, 12:03:08 AM

Cable Straight Arm Push Downs
60 x 15 x 2 sets
70 x 12 x 2 sets
80 x 10 x 2 sets
Wow.  Now I really get it.  These ARE a lat exercise.  Really felt it in the upper outer lats.


mmm as a finisher after heavy pullups, rows, deads these are good, but they're just a finisher. You don't have the leverage to make the lats suffer like you do with rows or pullups.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on June 04, 2015, 10:02:12 AM

mmm as a finisher after heavy pullups, rows, deads these are good, but they're just a finisher. You don't have the leverage to make the lats suffer like you do with rows or pullups.

Yeah, I didn't mean to exaggerate how it felt, but I could definitely feel it esp on those 15 rep sets.  Not saying it burned or anything, but I was surprised this time that I really could feel it in the lats, where previously it didn't even feel like a lat exercise.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on June 07, 2015, 03:20:14 PM
Sunday, Sunday, SUNDAY!!!

Sunday June 7 - Shoulders

Military OHP:
45 x 15 x 2 sets
95 x 5
95 x 10
100 x 9
105 x 7
105 x 7
115 x 1
120 x 3
125 x 2
135 - fail
135 - fail

Dumbbell Lateral Raises:
20's x 10 x 3 sets

BB plate Front Raises:
35 x 10 x 3 sets

Face Pulls:
90 x 12 x 3 sets


First pool day of the year.  Finally!  I rushed through the workout so I could get out to the pool, only to remember that I hadn't packed swim trunks in my gym bag.  So I wore my shorts and sat out there for about 30 minutes and dangled my feet in the water.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Cali on June 07, 2015, 04:27:46 PM
Good work.
Maybe less of a jump from 125-->135 would help for the OHP?
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on June 08, 2015, 11:29:23 AM
Yeah I know.  I've done 135 once before, and just thought I'd go for it.  Thanks man.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on June 08, 2015, 12:46:41 PM
Looks like a solid shoulder day Toby.

Your rep numbers are all over the place. lol  Do you plan reps at all or just get what you can?
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on June 08, 2015, 05:31:37 PM
Looks like a solid shoulder day Toby.

Your rep numbers are all over the place. lol  Do you plan reps at all or just get what you can?

I'm all over the place on rep counts, which probably isn't a good thing.  Sometimes I just do 5 to 10 reps and try to increase weight with each set, and sometimes I start with a weight that I can do 10 to 15 reps with, then pyramid up:  Increase weight and decrease reps with each set.

But that was a weird shoulder day yesterday.  I just did as much as I could.  Not noted are the failed rep attempts at the end of each set.  I really wanted to tie my PR of 135.  Oh well, next time.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on June 08, 2015, 11:51:54 PM
It's been since February that I last set a deadlift PR, so I decided it was time...

Monday June 8 - Deadlifts

Deadlifts:
135 x 10
135 x 10
205 x 5
255 x 5
305 x 5
325 x 1
335 x 1 - PR
340 x 1 - PR

THAT'S ALL!  That's all I did.  No excuses; I just didn't feel like doing anything else after that.

Oh, I remembered (for once) to video my PR...   ;D

Those are my new weight training shoes, which I love.  Perfectly flat and stable, gives a good anchored-to-the-floor feeling.  My gym requires shoes and I don't break the rules!

https://www.youtube.com/watch?v=J6wHfrIe-Lo (http://www.youtube.com/watch?v=J6wHfrIe-Lo)
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Cali on June 09, 2015, 12:28:19 AM
Two thumbs up!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on June 09, 2015, 07:16:05 AM
Great job Toby. Nice PR's and holy hell batman. Looking thick and lean in that vid man. Tri's are really popping. :thumbsup:
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on June 09, 2015, 07:24:44 AM
Great job Toby. Nice PR's and holy hell batman. Looking thick and lean in that vid man. Tri's are really popping. :thumbsup:

x2 what the other Eric said!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on June 09, 2015, 09:42:16 PM
Thanks for the comments guys.

Today was bench press fun day...

Tuesday June 9 - Chest

Bench Press:
bar x 25 x 2 sets
95 x 15
185 x 5
205 x 5
215 x 5
220 x 4
225 x 2 - ugh.  was going to go for 4.
225 x 1 - double ugh.
230 x 2 - better

Barbell Pullovers, lying flat:
70 x 15
80 x 10 x 4 sets

Svend Presses:

Three 2.5# plates x 5 down, 5 mid, 5 up
Three 5# plates x 10 down, x 2 sets

I discovered that the downward angle really puts the feels in the inner chest more so than straight out or upward.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on June 10, 2015, 06:55:00 AM
I switched up to using 3 5lb plates this week. Way harder than just 2. Had to really squeeze. By the tim I got to the downward ones my chest was burning.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on June 12, 2015, 09:43:01 AM
Interesting little exercise that Svend Press, ain't it?

Yesterday was legs...

Thursday June 11 - Legs

Leg Press:
180 x 10
180 x 10
360 x 10
450 x 5
540 x 5
610 x 4
610 x 3

Calf Press on the Leg Press:
180 x 10
180 x 10
360 x 10
450 x 10
540 x 5
450 x 10
450 x 10

Lying Leg Curls:
90 x 10 x 2 sets
90 x 8 x 3 sets 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on June 13, 2015, 06:26:09 PM
Higher volume shoulder workout yesterday...

Friday June 12 - Shoulders

Military OHP:
45 x 15 x 2 sets
95 x 10
95 x 10
95 x 9
95 x 7
95 x 6
Darn it, I wanted to do 5 sets of 10.  Couldn't make it.

Cable Face Pulls:
95 x 10 x 5 sets

Dumbbell Lateral Raises:
20 x 10 x 5 sets

Front Raises with BB Plate:
35 lb x 10 x 5 sets

Shoulder Presses on TechnoGym Machine:
(converted from kilos)
55 x 15
66 x 12
77 x 8
77 x 8
88 x 6

Whew, 25 sets in about an hour & 5 min.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on June 14, 2015, 10:58:50 AM
I had the bright idea to make a big PR-busting attempt on DL's yesterday, since the last one at 340 went pretty well.  Decided not to do a bunch of 5 reps at the lower weights like I usually do.  Probably not the best idea to try only 5 days after my last PR.  Didn't make it.

Saturday June 13 - Back

Deadlifts:
205 x 5
275 x 3
295 x 1
315 x 1
325 x 1
335 x 1
345 - PR attempt.  Fail.  Got about 2 inches off the ground.

Seated Rows, close grip:
90 x 10 x 5 sets

HS Iso Lateral High Row:
140 x 15

Elbow was hurting too bad to continue any pulling/rowing motions.

Dumbbell Shrugs:
70 x 12
75 x 12
75 x 12

Dat's all.






Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on June 16, 2015, 10:00:17 AM
Thinking about settling into a 10-12 rep regularity for a while (except maybe on DL day) for hypertrophy.  Actually I'm thinking about using an actual training program for once instead of winging it by feel and intuition as I've always done.  DUP is the program I'm leaning towards.  But until I settle into a program, 10-12 reps...


Monday June 15 - Chest

Warm up, BP w/bar only, light stretching.

Incline BB Bench Press:
135 x 10 x 5 sets

Flys on FreeMotion Machine:
100 x 10 x 5 sets

Decline BB Bench Press:
135 x 10 x 5 sets

Svend Press:
three 5 lb plates x 10 x 5 sets
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Cali on June 16, 2015, 01:00:02 PM
Solid work, a plan makes the man.

No flat benching though?
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on June 16, 2015, 03:09:14 PM
I usually do flat bench, but not every chest workout.  That may change if/when I get on a regular program.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Cali on June 16, 2015, 04:40:54 PM
I've just heard that incline/flat are worth it, compared to decline
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on June 16, 2015, 05:24:34 PM
Flat bench, done properly, is one of the primary compound lifts and is an amazing exercise.  Incline and decline are poo-pooed by some, but I like them for a change of pace.

Any time you do an exercise at a different angle the muscles used will be slightly different.  The incline hits more of the upper chest and front delts, and doing it theoretically can help improve a weak flat bench press.   http://www.stack.com/2013/04/16/incline-bench-press/ (http://www.stack.com/2013/04/16/incline-bench-press/)

The decline is more of a pec isolation exercise that minimizes delt activation.  It's a bodybuilder's exercise. http://www.stack.com/2013/03/28/decline-bench-press/ (http://www.stack.com/2013/03/28/decline-bench-press/)

Cali, I know you're focused on the compound lifts now, and that's great, but there is a place for other exercises -- accessories to the compounds -- especially for a bodybuilder's approach to weight training.  Dumbbell bench pressing is another area to look at.  But stay focused, and if you add in these other exercises think of them as a tool to help improve your flat BB bench press.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Cali on June 16, 2015, 08:30:01 PM
I can appreciate variety. 5x5 of the same lifts gets a bit old over time lol.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on June 16, 2015, 09:04:13 PM
Legs this evening, sorta.  Quick, light workout.  I went back to the TechnoGym machine for leg presses.  Not the greatest machine ever, but I like it for lighter weight/higher rep sets, and I like that it activates the glutes, which I'm missing since I haven't been doing squats lately

Tuesday June 16 - Legs

TechnoGym Machine Leg Presses (converted from kilos):
warm up, 154 x 15 x 2 sets
286 x 10
264 x 10
264 x 10
242 x 12
242 x 10

Rotary Calf Press on TechnoGym Machine:
132 x 10 x 5 sets

Lying Leg Curls:
80 x 10 x 5 sets



 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on June 19, 2015, 09:34:28 AM
Thursday June 18 - Shoulders

Military OHP:
95 x 10 x 5 sets
First time hitting 10 reps x 5 sets.  Now on to 11.

Cable/Rope Face Pulls:
100 x 12 x 5 sets

Dumbbell Lateral Raises:
20's x 10 x 5 sets
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on June 21, 2015, 09:55:07 PM
Dern it, failed again at trying for a 345 lb deadlift 1 rep PR.  Fail video below.  I felt really good going in and decided that today was the day, but didn't happen.  So I still have a 340 PR. 

Sunday June 21 - Deadlifts

Deadlifts:
135 x 5
135 x 5
205 x 5
275 x 3
305 x 1
325 x 1 - felt REALLY good at this point, and decided to go for it...
345 - fail
335 x 1
275 x 5

That's all for today.  After a fathers day get-together with my spouse's crazy family, followed by a 3 1/2 hour drive home, I was ready to sit in the sauna and the steam room for a while.

https://www.youtube.com/watch?v=-6aR1UuTF0k (http://www.youtube.com/watch?v=-6aR1UuTF0k)
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Cali on June 21, 2015, 10:14:09 PM
Moar explosive and it was yours. Excellent nevertheless.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on June 23, 2015, 10:59:59 AM
Yesterday's abbreviated chest workout, quick and fairly light, higher rep counts...

Monday June 22 - Chest

Bench Press:
135 x 10
185 x 10
185 x 10
185 x 10
205 x 5
205 x 5

BB Pullovers:
70 x 15 x 4 sets

Flys on FreeMotion Machine:
90 x 15 x 4 sets
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on June 30, 2015, 10:29:21 AM
Took off from training for a week due to work and life stuff going on, and it seemed like a good time to let some joints heal.  Unfortunately the elbows keep getting worse, so I've been doing a lot of cross-tissue massage and icing.  So far, no good.  I'll keep at it, but I probably need to avoid pulling/rowing exercises that involve elbow bending for a while longer, which is what makes them hurt.

Shoulders last night, high rep workout.  Was looking for something for rear delts that doesn't involve elbow pulling.  After reading a good recent thread about rear delts over at bb.com, I did reverse flys lying forward on a 45 degree inclined bench.  Felt like it really isolated the delts instead of hitting upper back/traps like the reverse fly machine.

Monday June 29 - Shoulders

Seated OHP:
bar x 20 x 2 sets
95 lb x 11 x 5 sets

Reverse Flys on 45 degree Bench:
15's x 12 x 5 sets

Front Raises with 35 lb Plate:
35 lb x 12 x 5 sets

15 sets in 40 minutes.



 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on June 30, 2015, 10:49:38 AM
Took off from training for a week due to work and life stuff going on, and it seemed like a good time to let some joints heal.  Unfortunately the elbows keep getting worse, so I've been doing a lot of cross-tissue massage and icing.  So far, no good.  I'll keep at it, but I probably need to avoid pulling/rowing exercises that involve elbow bending for a while longer, which is what makes them hurt.

Shoulders last night, high rep workout.  Was looking for something for rear delts that doesn't involve elbow pulling.  After reading a good recent thread about rear delts over at bb.com, I did reverse flys lying forward on a 45 degree inclined bench.  Felt like it really isolated the delts instead of hitting upper back/traps like the reverse fly machine.

Monday June 29 - Shoulders

Seated OHP:
bar x 20 x 2 sets
95 lb x 11 x 5 sets

Reverse Flys on 45 degree Bench:
15's x 12 x 5 sets

Front Raises with 35 lb Plate:
35 lb x 12 x 5 sets

15 sets in 40 minutes.

It's weird but lately I've been getting this too. Mostly when I do DB overhead tricep extension. Getting old really sucks...  :-[  ;)
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on June 30, 2015, 12:52:17 PM
It's weird but lately I've been getting this too. Mostly when I do DB overhead tricep extension. Getting old really sucks...  :-[  ;)

There seem to be two camps; those who get tendinitis pain from pulling/biceps work, and those who get it from triceps work - usually overhead extensions or skullcrushers.

3 to 4 years ago I had it pretty bad and gave up all pulling type motions for several months.  It did eventually heal (or at least it quit hurting).  Luckily now that I'm in a real gym instead of that office fitness center, I can still do deadlifts, leg work, OHP, and bench press without elbow pain. 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on June 30, 2015, 02:13:30 PM
It's weird but lately I've been getting this too. Mostly when I do DB overhead tricep extension. Getting old really sucks...  :-[  ;)

There seem to be two camps; those who get tendinitis pain from pulling/biceps work, and those who get it from triceps work - usually overhead extensions or skullcrushers.

3 to 4 years ago I had it pretty bad and gave up all pulling type motions for several months.  It did eventually heal (or at least it quit hurting).  Luckily now that I'm in a real gym instead of that office fitness center, I can still do deadlifts, leg work, OHP, and bench press without elbow pain.

It seems to be just the overhead extensions that bother mine. It's almost directly at the back of the elbow, almost like joint pain. IDK
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: BigDaddy on June 30, 2015, 02:19:46 PM
It's weird but lately I've been getting this too. Mostly when I do DB overhead tricep extension. Getting old really sucks...  :-[  ;)

There seem to be two camps; those who get tendinitis pain from pulling/biceps work, and those who get it from triceps work - usually overhead extensions or skullcrushers.

3 to 4 years ago I had it pretty bad and gave up all pulling type motions for several months.  It did eventually heal (or at least it quit hurting).  Luckily now that I'm in a real gym instead of that office fitness center, I can still do deadlifts, leg work, OHP, and bench press without elbow pain.

It seems to be just the overhead extensions that bother mine. It's almost directly at the back of the elbow, almost like joint pain. IDK

Skull crushers have always bothered my elbows.  Lately I've been doing kneeling triceps extensions with a rope on a cable machine.  Seems to be much kinder to my elbows than most triceps exercises, but still hits them well.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on June 30, 2015, 02:22:05 PM
It's weird but lately I've been getting this too. Mostly when I do DB overhead tricep extension. Getting old really sucks...  :-[  ;)

There seem to be two camps; those who get tendinitis pain from pulling/biceps work, and those who get it from triceps work - usually overhead extensions or skullcrushers.

3 to 4 years ago I had it pretty bad and gave up all pulling type motions for several months.  It did eventually heal (or at least it quit hurting).  Luckily now that I'm in a real gym instead of that office fitness center, I can still do deadlifts, leg work, OHP, and bench press without elbow pain.

It seems to be just the overhead extensions that bother mine. It's almost directly at the back of the elbow, almost like joint pain. IDK

Skull crushers have always bothered my elbows.  Lately I've been doing kneeling triceps extensions with a rope on a cable machine.  Seems to be much kinder to my elbows than most triceps exercises, but still hits them well.

Are you talking about overhead extension, like facing away from the machine? I have done those sometimes but prefer doing straight bar cable extensions standing facing the macine.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: BigDaddy on June 30, 2015, 02:52:42 PM

Skull crushers have always bothered my elbows.  Lately I've been doing kneeling triceps extensions with a rope on a cable machine.  Seems to be much kinder to my elbows than most triceps exercises, but still hits them well.


Are you talking about overhead extension, like facing away from the machine? I have done those sometimes but prefer doing straight bar cable extensions standing facing the macine.


Yeah, I do them kneeling, leaning forward, facing away from the machine, with a high pully.  My upper arms a parallel with the floor, near my ears.

Like this, but I don't use a bench, which adds a little bit of core work into it:

http://www.youtube.com/watch?v=YSdRq7-ZVT8 (http://www.youtube.com/watch?v=YSdRq7-ZVT8)


 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on June 30, 2015, 06:06:04 PM
Ok, gotcha. I imagine that's a lot easier than standing considering your height.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on June 30, 2015, 11:35:38 PM
Legs tonight, again with the 10 rep sets...

Tuesday June 30 - Legs

Leg Press:
180 x 15 x 2 sets - warm up
360 x 10
360 x 10
380 x 10
380 x 10
360 x 10

Seated Calf Raise:
115 x 10 x 5 sets

Lower Back Extensions:
(to hit the hammys while waiting on the leg curl machine)
BW x 10
BW+10 x 10
These make me dizzy.

Lying Leg Curls:
90 x 10
80 x 10
70 x 10

15 sets in 45 minutes.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on July 02, 2015, 09:46:14 AM
Yesterday was Bench Press Fun Day.  Mix of high reps and low.  My back was hurting towards the end, like a muscle strain on my left side, especially on the last light set.  Hmmm.

Later today it should be deadlift day and/or back day, but my back is off kilter right now.  I wrenched my lower back moving furniture downstairs, and then there was this middle back pain last night.  It may be time for one of my yoga/stretching/foam rolling hours at the gym.

Wednesday July 1 - Chest

Bench Press:
bar x 20 x 2 sets
135 x 15
185 x 5 - what?  I was going for 10.
185 x 10 - there we go
185 x 10
205 x 5
215 x 3
220 x 2
225 x 2
230 x 2
135 x 20

I wasn't planning on making it an all-bench-press workout.  Waited too long between the last 5 sets waiting for other equipment to free up, so I just kept going.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on July 02, 2015, 11:05:58 AM
Looks like a great bench session. Hope the back feels better soon.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on July 06, 2015, 06:49:46 PM
Well poop.  I was half way through deadlifts, feeling super awesome... It was going to be a great workout... And now there's a tornado warning. They made us all go downstairs to the locker room.  So here I sit with 30 other men on their phones, waiting it out.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Cali on July 06, 2015, 06:59:50 PM
At least you can predict tornados, we just get earthquakes out of the blue lol
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on July 07, 2015, 06:47:09 AM
At least you picked a good site to visit while waiting.  Is everything ok there?
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on July 07, 2015, 10:07:22 AM
Everything turned out fine, no tornadoes touched down in the KC area last night, although there were a lot of swirling clouds and torrential downpours.

So, catching up...

Last week on Thursday I did a high-rep minor workout of some accessory stuff that I had been missing the past few weeks.  Then took off Fri-Sun for the long holiday weekend.

Thursday July 2 - Misc.

Barbell Pullovers:
70 lb x 15 - 3 sets
80 lb x 12 - 2 sets

FreeMotion Machine Flys:
90 lb x 15 - 3 sets
100 lb x 12 - 2 sets

Dumbbell Shrugs:
60's x 15
65's x 15
70's x 15
75's x 15
80's x 10


Then last night's interrupted workout...

Monday July 6 - Deadlifts

Deadlifts:
135 x 10
205 x 5
255 x 5
275 x 5
* 40 minute rest period during the tornado warning *
275 x 5
295 x 5
305 x 1
325 - Fail
325 x 1
By then I was 30 minutes later than usual getting home, so I left.

Now it feels like I pulled something in the groin area. Pain runs from behind my junk down the inner/back upper leg area, almost down to the knee.  Only hurts when I walk or move, not when sitting still.

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on July 07, 2015, 10:57:53 AM
Getting old sucks... :jester:

I seem to be pulling or tearing something on a regular basis anymore.  :-[
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on July 08, 2015, 09:45:42 AM
Yup, something is always hurting, but we carry on and work through it somehow.  I've been thinking of laying off for 2 weeks, maybe just doing yoga and abs (which I never do), to let the elbow and the pulled whatever-it-is in my leg heal.  I probably won't do it, but I'm thinking about it. ;)

Shoulders last night.  I'm still on a high rep kick for now.  I was going for 5 sets of 11 reps (with 95lb) this time on OHP.  I did it seated last week, but couldn't quite get there standing.

Tuesday July 7 - Shoulders

Military OHP:
45 x 20
95 x 11
95 x 11
95 x 11
95 x 10 - fail on 11
95 x 7 - worn out

Reverse Flys, lying on 45 degree bench:
15's x 12 - 5 sets

Front Raises with BB Plate:
45 x 10
45 x 10
35 x 12
35 x 12
35 x 10


Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on July 09, 2015, 10:31:43 PM
Should have done legs yesterday or today, but I skipped it due to my pulled/strained groin/hamstring, or whatever's going on.  It's getting better, but not 100% yet.

Thursday July 9 - Chest

High Rep Decline/Incline Day.

Decline BB Bench Press:
bar x 30, bar x 20
135 x 10
155 x 10
165 x 10
175 x 10
175 x 10

Incline BB  Bench Press:
135 x 10
145 x 10
145 x 10
145 x 10
135 x 10

Tris where pretty trashed at this point.

FreeMotion Machine Flys:
100 x 10
110 x 10
110 x 10
100 x 10
100 x 10
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on July 13, 2015, 01:14:14 PM
I'm kinda at a loss about what to do while working around pain, pulls, strains, whatever.  Right now I can do chest, shoulders, and calves without pain.  I guess I could to abs too.  Maybe I should do abs for once.

Yesterday I did a light workout, trying some leg stuff and then moving on to shoulders.

Sunday July 12 - Misc stuff

Leg Press, super light:
180 lb x 10 - 3 sets

Calf Presses:
180 lb x 12 - 3 sets

Lying Leg Curls:
50 lb - nope.  3 reps and I had to stop.

Seated Calf Raises:
125 lb x 12 - 3 sets

moving on to shoulders:

Dumbbell Arnold Presses:
25's x 10
30's x 10
35's x 10 - 3 sets

Reverse Flys, lying on 45-degree bench:
17.5's x 10 - 3 sets

Lateral Raises on Machine:
90 x 10 - 3 sets

Then I did hammer twists with with a 5 lb bar, which is a forearm and tendinitis rehab exercise.
3 sets of 12 w/each arm. 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on July 13, 2015, 01:22:28 PM
I'm kinda at a loss about what to do while working around pain, pulls, strains, whatever.  Right now I can do chest, shoulders, and calves without pain.  I guess I could to abs too.  Maybe I should do abs for once.

Yesterday I did a light workout, trying some leg stuff and then moving on to shoulders.

Sunday July 12 - Misc stuff

Leg Press, super light:
180 lb x 10 - 3 sets

Calf Presses:
180 lb x 12 - 3 sets

Lying Leg Curls:
50 lb - nope.  3 reps and I had to stop.

Seated Calf Raises:
125 lb x 12 - 3 sets

moving on to shoulders:

Dumbbell Arnold Presses:
25's x 10
30's x 10
35's x 10 - 3 sets

Reverse Flys, lying on 45-degree bench:
17.5's x 10 - 3 sets

Lateral Raises on Machine:
90 x 10 - 3 sets

Then I did hammer twists with with a 5 lb bar, which is a forearm and tendinitis rehab exercise.
3 sets of 12 w/each arm.

I feel like I can't do anything right now, well except abs.  :o I was gonna do legs today but after helping my son all day yesterday my knee is bothering me again.

Hope you get everything straightened out ASAP.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on July 20, 2015, 10:50:10 AM
I took a week off at the end of June, and now I had to take another week off last week!  I hate that.  In my head I'm getting flabby and losing dem gainzzz. 

We moved to a new office last week, and I was the project manager for the move, so there were some long hours at the office and no training time.  I did jump in and help move furniture whenever I could.

Sunday July 19 - meh

Made it to the gym for the first time in a week.  Felt un-energetic so I mostly did stretching, foam rolling and walking around the indoor track.  Then I felt up to a few deadlifts.

Deadlifts:
135 x 10
135 x 10
205 x 5
255 x 5
275 x 1
295 x 1
305 x 1

That's all!  Back at it later today with a chest workout.

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on July 20, 2015, 12:33:13 PM
I took a week off at the end of June, and now I had to take another week off last week!  I hate that.  In my head I'm getting flabby and losing dem gainzzz.

We moved to a new office last week, and I was the project manager for the move, so there were some long hours at the office and no training time.  I did jump in and help move furniture whenever I could.

Sunday July 19 - meh

Made it to the gym for the first time in a week.  Felt un-energetic so I mostly did stretching, foam rolling and walking around the indoor track.  Then I felt up to a few deadlifts.

Deadlifts:
135 x 10
135 x 10
205 x 5
255 x 5
275 x 1
295 x 1
305 x 1

That's all!  Back at it later today with a chest workout.

Glad you got back at it. I am getting flabby and losing gainzz, at least that what my mirror tells me.  :o

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on July 21, 2015, 01:21:32 PM
Yep, it's good to be back at it, hopefully 5 or 6 days this week.  Elbows are not any better yet, so still won't do any pulling exercises.  Last night was chest, kinda quick, little rest between sets so not very heavy.  Tonight will be legs.

Monday July 20 - Chest

Bench Press:
bar x 30 - 2 sets
135 x 5
155 x 5
175 x 5
185 x 5
195 x 5
205 x 5
135 x 15

Barbell Pullovers:
lying flat, close grip...
70 lb x 15 - 5 sets

Machine Flys:
100 x 15
100 x 15
110 x 10
120 x 8
130 x 8



Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on July 21, 2015, 01:27:25 PM
I have issues with my elbows when I do 2 handed overhead DB extensions. For some reason they've really been bothering my elbows.

What kind of pulling moves bother your elbows?
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on July 21, 2015, 03:12:25 PM
I have issues with my elbows when I do 2 handed overhead DB extensions. For some reason they've really been bothering my elbows.

What kind of pulling moves bother your elbows?

Lots of people say that triceps extensions, skullcrushers, etc. exacerbates their elbow tendinitis (tennis elbow, golfer's elbow, whatever).  For others it's biceps work and pulling movements that irritate it.  For me it's always been biceps/pulling.  Any sort of curl, pulling, or rowing type movement.  I have golfer's (inner) elbow on my right, and tennis (outer) elbow on my left.  Other than 5 or 6 gym days when I felt good enough to do light curls, I haven't done curls since October 2012. 

It started over 3 years ago when I  was doing lots of pullups, and had started adding extra weight to my pullups.  I quit doing any pulling for about 8 months and used certain exercises and stretches and ice, and it got better.  Then I joined my current gym and found I could do certain exercises with a close grip such as lat pulldowns and face pulls, even some pullups, and I could use the Hammer Strength "Iso Lateral" back machines without pain.  I've been doing that for over 2 years now, but in the past 8 weeks or so, even those exercises started to hurt.  Now the pain is a constant presence, even a minor throbbing when I'm not doing anything at all.   I've been icing once a day, but I'm going to start several times a day.  And I've started doing certain rehab exercises that seemed to help before.  My gym has a new sports massage therapist who supposedly specializes in such things, so I'm going to schedule an appointment.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on July 22, 2015, 07:06:17 AM
Wow that sounds rough. Sorry to hear. Hope the specialist is able to help you get rid of this.

For some reason I've been having pain in my right elbow, directly at the back of the arm, like almost at the elbow joint.  :o
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on July 22, 2015, 09:28:02 AM
I've felt that twinge on the back of the elbow during skull crushers, so I don't do those.  Any other triceps exercises seem to be okay, but I don't do them.  My tris get trashed on chest day anyway, because I do bench presses with a closer grip than I should.   :o

Tuesday July 21 - Legs

Leg Press:
180 x 10 - 2 sets
270 x 10
360 x 10
450 x 8
540 x 5
590 x 4

Calf Presses on Leg Press:
180 x 12 - 2 sets
270 x 12
360 x 12
450 x 10

Seated Calf Raises:
(plate loaded)
125 x 12 - 5 sets

All three leg curl machines were in use and I didn't want to wait in line, so I left.  I probably should start doing RDL's or SLDL's for hams. 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on July 23, 2015, 11:57:17 AM
After slacking off for a few weeks, this has been a rough week of DOMS.   Last night my shoulders were unusually sore from Monday's chest workout, and my workout did not go as planned.  Didn't lift as heavy as I had hoped, and had to take long rests between the OHP sets.   


Wednesday July 22 - Shoulders

Military OHP:
bar x 15 - 2 sets
95 x 11
95 x 9
105 x 5
105 x 5
105 x 5

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

Dumbbell Reverse Flys
15's x 12
15's x 12
17.5's x 12
17.5's x 10
15's x 12

That's all I had time for, 15 sets in 45 minutes.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on July 27, 2015, 03:21:51 PM
I have a weakness at the gym.  It's the outdoor pool.  When the sun is out and I can see that sparkling pool out through the windows, all I think about is getting outside, jumping in, floating around, and getting some sun.  It overpowers my desire for gym time, especially since we've had so few sunny days this summer (lots of heat & humidity, just not much sun).  I never learned to swim properly so I don't do laps, but I like to dive down and swim under water.  I suppose I could make it productive exercise if I took lessons to learn the proper strokes and breathing techniques to swim laps. 

Going back to Friday...

Friday July 24 - Deadlifts

Once again I did a short workout of deadlifts, and only deadlifts.  On the last set I felt the strain in my hamstring that first happened 2 weeks ago; a pain that starts on the inner groin area and shoots down and around to the back of my knee.  It hurt pretty bad by Saturday morning, but is starting to feel better now. 

Deadlifts:
135 x 10
205 x 5
255 x 5
305 x 5
325 x 2 - ouchie.

So then I quit and went to the pool.

I also went to the gym on Sunday... and went to the pool.

Later today... It's Monday, so it must be chest day.

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on July 27, 2015, 04:37:16 PM
Have to admit ^^^ I'd probably do the same thing.
Good thing there isn't a pool at my work gym  ;D

I'd be the fat, white walrus out there......
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on July 28, 2015, 06:48:48 AM
Jealous of the pool Toby. You're lucky to have one at the gym.

Looks like you've been getting some good workouts in too.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on July 28, 2015, 09:23:05 AM
Not only does the gym have a pool, it has several.  One big indoor pool with 5 or 6 lanes.  Outdoors there are three lanes for laps, connected to a kids play pool with fountains and water slide, and around the corner there's a completely separate heated pool where people just lounge and float around.  It's pretty nice.  The outdoor pools are open as soon as weather permits in the spring, to as late as they can in the fall.

Had to work late last night, so did not make it in for Monday International Chest Day.  I'll try again tonight.

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on July 28, 2015, 09:39:59 AM
Wow... Is it a national chain gym or just a local mom and pop?
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on July 28, 2015, 10:23:09 AM
Not only does the gym have a pool, it has several.  One big indoor pool with 5 or 6 lanes.  Outdoors there are three lanes for laps, connected to a kids play pool with fountains and water slide, and around the corner there's a completely separate heated pool where people just lounge and float around.  It's pretty nice.  The outdoor pools are open as soon as weather permits in the spring, to as late as they can in the fall.

Had to work late last night, so did not make it in for Monday International Chest Day.  I'll try again tonight.

Lifetime?
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on July 28, 2015, 11:21:47 AM
Wow... Is it a national chain gym or just a local mom and pop?

Small chain, 9 locations scattered around, but it has the feel and atmosphere of a mom & pop.

Lifetime?
Prairie Life Fitness, 103rd & Metcalf.  It's not nearly as gigantic as Lifetime, and the facilities and equipment are older, but still in good condition. 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on July 28, 2015, 03:32:26 PM
Wow... Is it a national chain gym or just a local mom and pop?

Small chain, 9 locations scattered around, but it has the feel and atmosphere of a mom & pop.

Lifetime?
Prairie Life Fitness, 103rd & Metcalf.  It's not nearly as gigantic as Lifetime, and the facilities and equipment are older, but still in good condition.

Ah. We were members at Lifetime for about a year. Great facility, plenty of free weights, some real monsters training there. Pool was awesome as was the rock climbing wall. Just couldn't justify spending the $$$ when I'm the only one really working out and at work it's free.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on July 29, 2015, 05:04:00 PM
I swear I posted this this morning.  Glitch in the site today?

Last night at the gym was one of those days I thought it would be a heavy workout, and when I started on the bench press I felt as weak as a kitten.  So I switched gears and made it a light/high rep workout.

Tuesday July 28 - Chest

BB Bench Press:
bar x 40
135 x 10 - 3 second pause
185 x 5 - 2 or 3 second pause - got real hard at the end!
185 x 8
185 x 8
185 x 8

Hammer Strength Decline Chest Press:
140 x 12 - 5 sets

FreeMotion Machine Flys
110 x 10 - 5 sets

Hammer Strength Incline Chest Press:
90 x 10 - 5 sets

In the end it felt like a good workout -- lots of sets and reps, good pump -- but was disappointed about feeling so weak.  I was eating like crap the past week or so, so maybe that's it.  Trying to get back on track, but I have to travel for work next week and the week after that.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on July 30, 2015, 09:31:35 AM
Legs last night.  Didn't know what I was going to do since my right hamstring has been hinky lately, but I just kinda worked through it.  I did very light single leg curls, and it was hard on the right leg, but I think it paid off.  It feels better this morning.


Wednesday July 29 - Legs

Leg Press:
180 x 15
270 x 12
360 x 10
450 x 10
540 x 5
590 x 4

Calf Press on the Leg Press:
360 x 12 - 5 sets

Lying Single Leg Curls:
30lb x 50 total reps with each leg, alternating 5 or 10 at a time.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on July 30, 2015, 02:13:24 PM
Solid leg workout

I've noticed something similar, working out (not always) will work some kinks out.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on August 03, 2015, 08:25:48 AM
Friday's shoulder workout felt pretty good, though I didn't really push it that hard on the OHP's.

Friday July 31 - Shoulders

Military OHP:
bar x 15
95 x 11
100 x 8
105 x 6
110 x 5
115 x 4
95 x 10

Dumbbell Reverse Flys:
(lying on 45-degree bench)
17.5's x 10 - 6 sets

Dumbbell Lateral Raises:
17.5's x 12
20's x 10
22.5's x 8
25's x 6
22.5's x 8
10's x 10

Wowie, those lateral raises... the buuuuurrrnn.

Now I'm out of town, and should have some free time this evening.  The hotel actually has a multi-station machine that appears somewhat functional and useful for a light full-body workout.  I could try to find a local gym to ge t in my deadlifts, but I forgot to bring my long pants for deadlifting. 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Merkley on August 03, 2015, 01:18:42 PM
....go....DL....anyways. Heaven forbid you scrape your delicate legs  :P

 :stirthepot:
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on August 03, 2015, 06:21:24 PM
....go....DL....anyways. Heaven forbid you scrape your delicate legs  :P

 :stirthepot:

Hey, I walked around all summer last year with red scraped shins, and I'm not doing that again this year!  My delicate legs thank me.

Well I just had an 11 hour work day on my feet with a few hours out in the heat and no lunch, after 4 hours of sleep last night.  So I ain't doing crap for the rest of the evening except sit at a bar and eat and drink.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on August 10, 2015, 11:55:10 AM
Last week turned out to be crappy, at least as far as weight training.  Have not worked out since July 31.  Besides being out of town and working long hours, I got sick with a chest cold and laryngitis. This week is looking very iffy too.  Still some lingering cold symptoms, but at least this week's hotel has some dumbbells so I might get some use out of those.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on August 10, 2015, 12:12:31 PM
Sorry to hear this Toby. Just go in and do what you can. The iron will be there when you get back.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on August 10, 2015, 02:28:15 PM
Last week turned out to be crappy, at least as far as weight training.  Have not worked out since July 31.  Besides being out of town and working long hours, I got sick with a chest cold and laryngitis. This week is looking very iffy too.  Still some lingering cold symptoms, but at least this week's hotel has some dumbbells so I might get some use out of those.

Anything is better than nothing but if you're congested might be better off with a steam shower to loosen stuff up.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on August 10, 2015, 08:52:50 PM
Feeling 100% better this afternoon.  I had time to lay by the hotel's pool for an hour or so, then went to the fitness center for dumbbell workout.  The AC apparently doesn't work in the fitness center, so it was pretty hot in there. 

Did 5 sets of Arnold Dumbbell Presses and 5 or 6 sets each of lateral and front raises, and then I even threw in 3 sets of hammer curls which I rarely do with my elbow problems, but there was no pain today.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on August 18, 2015, 10:48:21 AM
Hey, I made it back to the gym!  I felt like a stranger in my gym.  It was a busy Monday, but oddly enough at this gym the bench press stations are usually free on Mondays while the racks and the dumbbell areas are cram-packed.  So I did chest, a fairly light workout.

Monday August 17 - Chest

Incline BB Bench Press:
bar x 25 - 2 sets
135 lb x 10 - 5 sets

Decline BB Bench Press:
135 lb x 10
155 lb x 10
175 lb x 10
185 lb x 5
185 lb x 5

My usual pec fly machine and all the cable stations were occupied, so I went to the TechnoGym machine that is has a hybrid chest press/fly movement...

TechnoGym Chest Press/Fly:
110 lb x 10 - 5 sets

That's all.  15 sets, 50 minutes. 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on August 19, 2015, 10:20:07 AM
Looks like a good chest workout to me. Glad to hear you're back to your gym.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on August 19, 2015, 11:08:48 AM
It's good to be back, although last night wasn't so good.  I started out feeling super strong, and was going to do a big ass deadlift workout, but shortly into it my right lower back twerked, tweaked, twinged, whatever.  It felt very minor, but I knew from past experience to STOP right then and there.  In the past I would have gone on to finish the set, but I know better now. 

Tuesday August 18 - Misc.

Deadlifts:
135 lb x 10
135 lb x 5
205 lb x 5
225 lb x 5
255 lb x 4 <--Youch
Darn it, I felt so good, I really wanted to keep going, but it was time to stop.

Lying Leg Curls:
90 lb x 5
90 lb x 5
90 lb x 10
90 lb x 10

Then I did some stretching and yoga positions, and tried to work out the kinks.  And that's all.

Today the lower back has a twinge to it, but it feels like a minor thing that will only last another 24 hours or so.  My hams and glutes are sore just from that short workout.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on August 19, 2015, 11:12:15 AM
Sorry to hear about the back. Have you tried foam rolling? I do this every morning. Works wonders for my back.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on August 19, 2015, 11:26:48 AM
Sorry to hear about the back. Have you tried foam rolling? I do this every morning. Works wonders for my back.
I do foam roll at the gym sometimes, but not on a regular basis.  I need to get a foam roller at home and do it every day.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on August 19, 2015, 01:13:31 PM
Sorry to hear about the back. Have you tried foam rolling? I do this every morning. Works wonders for my back.

I do foam roll at the gym sometimes, but not on a regular basis.  I need to get a foam roller at home and do it every day.


I have this one. I got it from Walmart for pretty cheap.

(http://i5.walmartimages.com/dfw/dce07b8c-6adb/k2-_1a9d7a07-e63e-4c47-bed2-6446aba95ea0.v2.jpg)
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on August 20, 2015, 09:12:53 AM
Lower back is still off kilter, but not bad this time since I stopped those deadlifts at the very first twinge.  I think it will be back to normal by tomorrow.

Last evening I did shoulders, pretty light, and instead of my usual 5 sets of 3 different exercises, I did 3 sets of 5 exercises.  No reason.

Wednesday August 19 - Shoulders

Seated OHP:
bar x 20 - 2 sets
95 x 10 - 3 sets

Reverse DB Flys on 45 degree bench:
17.5's x 10 - 3 sets

DB Lateral Raises:
17.5'x 10 - 3 sets

DB Shrugs:
70's x 12 - 3 sets

Front Raises with BB Plate:
35 lb x 12 - 3 sets

That was a cardio workout, 15 sets in 35 minutes.  Then I did some foam rolling on my back.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on August 20, 2015, 09:37:37 AM
^^ whew! That is a cardio workout.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on August 21, 2015, 09:23:47 AM
First time to do legs since July 29.  Kinda light...

Thursday August 20 - Legs

Leg Press:
180 x 15 - 2 sets
270 x 10
360 x 10
450 x 8
450 x 6
450 x 5

Calf Press on the Leg Press:
270 x 12
360 x 12
450 x 8
450 x 7
360 x 10

Leg Extensions:
110 x 10 - 3 sets

Seated Calf Raises:
115 x 12 - 3 sets
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on August 22, 2015, 11:11:56 PM
Decent chest workout today.  Should have done Deadlifts/Back, but didn't feel like it.

Saturday August 22 - Chest

BB Bench Press:
bar x 30 - 2 sets
135 x 10
185 x 5
195 x 5
205 x 4
225 x 2
230 x 1
235 x 1
185 x 5
135 x 18

BB Pullovers, lying flat:
70 x 15 - 2 sets
80 x 10 - 3 sets

FreeMotion Machine Flys:
100 x 12
110 x 12
120 x 12
130 x 10
140 x 8

Out of town for a funeral for the next 3 days.  No workouts until Wednesday.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on August 27, 2015, 12:00:41 PM
After a pretty dismal summer for my weight training, I really felt the need to do something big.  So I hit a new deadlift PR of 345.  I hit 340 at the beginning of June, with a few fails at 345 in the following weeks.  This time I did it, and it was easier than I expected.  It even felt easier than that 340 in June.

Wednesday August 26 - Deadlifts

Deadlifts:
135 x 10
205 x 5
255 x 5
305 x 4
325 x 2
345 x 1 <--PR
Stopped there due to a slight twinge in my lower back, and I didn't want to push it.

Straight Arm Cable Push Downs:
70 x 15 - 2 sets
70 x 12 - 3 sets

That's all I'm doing for back for the time being.  No rows, pull downs or pull ups until my elbow tendinitis heals.  It's slowly getting better.

Lying Leg Curls:
70 x 15
70 x 12
70 x 12
90 x 8
90 x 6

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on August 27, 2015, 02:16:50 PM
Congrats on the PR!  :thumbsup:

Maybe the extra time away helped your recovery
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on August 27, 2015, 03:30:23 PM
Thanks man.  Sometimes I feel like I need to take a good month off to let the body heal, but dang, I just don't want to do that.

I thought I had made it through those deadlifts with good form and no problems, but then I woke up this morning with a painful lower back -- the kind of pain I usually get when I break from good form on DLs.  It was feeling better by noon, and then I let loose with a big sneeze and now the lower back is in pain again!  Oh the joys of aging, when a sneeze can throw your back out.  I keep trying to fight it though. 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on August 28, 2015, 11:31:16 AM
Felt good and strong going into last night's shoulder workout even though my lower back was still somewhat sore, so I went for the PR.  It was a big ass OHP sesssion.

Thursday August 27 - Shoulders

Military OHP:
bar x 20
95 x 5
100 x 5
105 x 5
110 x 5
115 x 5
120 x 4
125 x 3
130 x 3
135 x 2
140 x 1 <--PR
95 x 12

Dumbbell Reverse Flys, face down on 45 degree bench.
15's x 15
15's x 15
17.5's x 10
17.5's x 10
15's x 10
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on August 28, 2015, 12:11:03 PM
Dang Toby! Two pr's back to back?! Nice job!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on August 29, 2015, 10:26:07 AM
Thanks Eric.  When I get focused on increasing a PR, I've often hit two or even three in one week.  Then I back off and go to higher reps for a while. 

Last night I rushed through a short leg workout in 25 minutes...

Friday August 28 - Legs

Leg Press:
180 x 12
180 x 12
360 x 6
450 x 6
540 x 5
540 x 5
540 x 5

Calf Press on the Leg Press:
180 x 12
180 x 12
360 x 10
360 x 10
360 x 12
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on August 31, 2015, 06:58:41 AM
Great work in here Toby and congrats on those PR's. I know all to well about throwing out your back just from sneezing. My lower back hurts every morning when I get up.

I think it may be time to get rid of the water bed. :(
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on September 03, 2015, 10:17:18 AM
Thanks Eric.  Do you still have one of those wavy water beds, like from the 70's?  Had one for a few years in the early 90's, and it did make for some good sleeping, among other things.  Then they came out with waveless -- what fun is that?

Missed the gym Sat - Tues, but finally made it in last night.  Did not feel energetic or strong, so it was a lightweight workout.

Wednesday Sept. 2 - Chest

Bench Press:
bar x 30 - 2 sets
135 x 15
155 x 10
185 x 8
185 x 5
185 x 5

Hammer Strength Machine Decline Press:
90 x 15
140 x 15
140 x 15
140 x 15
140 x 15

FreeMotion Machine Flys:
100 x 10 - 5 sets

Hammer Strength Incline Press:
90 x 10 - 3 sets

Good enough for a big pump and DOMS today. :)



 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on September 03, 2015, 10:47:31 AM
Thanks Eric.  Do you still have one of those wavy water beds, like from the 70's?  Had one for a few years in the early 90's, and it did make for some good sleeping, among other things.  Then they came out with waveless -- what fun is that?

Missed the gym Sat - Tues, but finally made it in last night.  Did not feel energetic or strong, so it was a lightweight workout.

Wednesday Sept. 2 - Chest

Bench Press:
bar x 30 - 2 sets
135 x 15
155 x 10
185 x 8
185 x 5
185 x 5

Hammer Strength Machine Decline Press:
90 x 15
140 x 15
140 x 15
140 x 15
140 x 15

FreeMotion Machine Flys:
100 x 10 - 5 sets

Hammer Strength Incline Press:
90 x 10 - 3 sets

Good enough for a big pump and DOMS today. :)



 

Actually I have pretty much a waveless one. I love it, especially the heat part. I think it might just be low on water. I'm gonna try to fill it before getting rid of it.

That looks like a mighty fine workout to me, especially for not feeling energetic.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on September 04, 2015, 01:37:00 PM
Very quick, light deadlift session last night.  Then I got a phone call with earth shattering news from work -- not particularly good or bad news, just big news -- and had to make some other phone calls after that, so I stopped the workout at that point.

Thursday Sept. 3 - Deadlifts

135 x 10
205 x 5
225 x 5
225 x 8
225 x 8
225 x 8

THAT'S ALL.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Cali on September 05, 2015, 11:29:31 PM
Solid! Hope everything's going good man
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on September 08, 2015, 10:57:31 AM
Thanks Cali.  Glad to see you back to training and back on the forum.

Only got in 1 1/2 workouts last week.  Hoping to hit the next two weeks hard before going on our company trip to the Bahamas!  Got a good start yesterday with shoulders and a little back work.

Monday Sept. 7 - Labor Day!

Seated BB OHP:
bar x 20 - 2 sets
95 lb x 11 - 5 sets

Dumbbell Reverse Flys:
(lying face down on 45 degree bench)
15's x 15 - 5 sets

Cable Straight Arm Push Downs:
('cause I haven't done much lat work lately)
80 lb x 12 - 5 sets

Dumbbell Lateral Raises:
15's x 15 - 3 sets

Bando Curls:
(assisted lightweight concentration curls - a tendinitis rehab exercise)
15's x 15 - 3 sets each arm



Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Cali on September 08, 2015, 02:34:28 PM
Company trip to the Bahamas??!! Sign me up.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Bando on September 08, 2015, 03:52:49 PM

Bando Curls:
(assisted lightweight concentration curls - a tendinitis rehab exercise)
15's x 15 - 3 sets each arm

How are these working? Don't forget the Bando stretches.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on September 08, 2015, 03:55:39 PM
Thanks Cali.  Glad to see you back to training and back on the forum.

Only got in 1 1/2 workouts last week.  Hoping to hit the next two weeks hard before going on our company trip to the Bahamas!  Got a good start yesterday with shoulders and a little back work.

Monday Sept. 7 - Labor Day!

Seated BB OHP:
bar x 20 - 2 sets
95 lb x 11 - 5 sets

Dumbbell Reverse Flys:
(lying face down on 45 degree bench)
15's x 15 - 5 sets

Cable Straight Arm Push Downs:
('cause I haven't done much lat work lately)
80 lb x 12 - 5 sets

Dumbbell Lateral Raises:
15's x 15 - 3 sets

Bando Curls:
(assisted lightweight concentration curls - a tendinitis rehab exercise)
15's x 15 - 3 sets each arm

Solid set of OHP. Why 11 though? Seems like such an odd number of reps.......
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on September 08, 2015, 05:38:04 PM

Bando Curls:
(assisted lightweight concentration curls - a tendinitis rehab exercise)
15's x 15 - 3 sets each arm

How are these working? Don't forget the Bando stretches.

Oh yes, I did the Bando stretches after each set.  I'm a stickler for rules.  This is the first time I've done the curls in a few months.  I'm getting fed up with my right elbow, and throwing everything in the book at it now to get it better.  My left elbow is pain free after several weeks of no rowing/pulling/curling exercises, but the right is more stubborn.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on September 08, 2015, 05:52:21 PM
Solid set of OHP. Why 11 though? Seems like such an odd number of reps.......

I wasn't going heavy this time, so sticking with 95 lbs, I wanted to go with the highest rep count that I knew I could do 5 sets of.  Right now 11 is that number.  I've done that a couple of times now, so next time I'll go for 12 reps x 5 sets.  I could go up to 15 for the first set, but that wears out my shoulders to the point that each set would go downhill rapidly after that.

For standing OHP, 10 reps is my current max for 5 sets @95 lbs. 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Bando on September 08, 2015, 06:14:56 PM

Bando Curls:
(assisted lightweight concentration curls - a tendinitis rehab exercise)
15's x 15 - 3 sets each arm

How are these working? Don't forget the Bando stretches.

Oh yes, I did the Bando stretches after each set.  I'm a stickler for rules.  This is the first time I've done the curls in a few months.  I'm getting fed up with my right elbow, and throwing everything in the book at it now to get it better.  My left elbow is pain free after several weeks of no rowing/pulling/curling exercises, but the right is more stubborn.

I'm having the same feels, I need to be more diligent with my Bando Curls and G/C/MSM
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on September 08, 2015, 08:35:16 PM
Solid set of OHP. Why 11 though? Seems like such an odd number of reps.......

I wasn't going heavy this time, so sticking with 95 lbs, I wanted to go with the highest rep count that I knew I could do 5 sets of.  Right now 11 is that number.  I've done that a couple of times now, so next time I'll go for 12 reps x 5 sets.  I could go up to 15 for the first set, but that wears out my shoulders to the point that each set would go downhill rapidly after that.

For standing OHP, 10 reps is my current max for 5 sets @95 lbs.

Okay, now it makes sense.
You keep it up and you'll be banging out 5 sets of 11 reps @115 before you know it.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on September 10, 2015, 05:32:59 PM
I've had some bad days at the gym, but yesterday was one of the worst.  I've been on a mini-cut to prep for a Bahamas trip in a couple weeks, and I'm doing it all wrong -- about 1600 calories a day, little to no carbs.  It works for a quick cut, but messes with my head and my strength.

Wednesday Sept. 9 - Misc.

Decline Bench Press:
bar x 20 - 2 sets
135 lb x 10
155 lb x 10
175 lb x 8
185 lb x 8
185 lb x 8

Incline Bench Press:
135 lb x 10
here's where things went south...
155 lb x 8
175 lb x 5
185 lb - FAIL!?!?
155 lb x 7
135 lb x 10

Thank goodness there was a gym staff member watching the bench press stations who was right there to help me out with that fail.  Okay, so moving on to something completely different:

Lying Leg Curls:
70 lb x 10 - 5 sets. 

Then after only 40 minutes I hung my head and called it a day.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on September 10, 2015, 05:42:04 PM
Everybody has days like that.
I couldn't do it on 1600 a day, tried it and....nope not working. Bumped up to 1900, better.

At least it's not that long a cut, so just expect a sharp drop off in energy and do what you can (safely).
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on September 11, 2015, 11:24:34 AM
Last night I had a few strong vodka drinks with dinner, and had bread for the first time in a week, so calories were up.  I'll eat some fruit today, so maybe I'll have a bit more strength for tonight's workout.

Meanwhile, yesterday's workout was light with high reps.

Thursday Sept. 10 - Misc. stuff

Started with 10 minutes of stretching & foam rolling.

FreeMotion Machine Flys:
80 lb x 15 - 5 sets

Seated Calf Raises:
90 lb x 15 - 5 sets

Dumbbell Shrugs:
60's x 15 - 5 sets

Finished with 10 more minutes of stretching and foam rolling.







Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on September 14, 2015, 12:45:04 PM
These past two weeks I've felt kind of aimless every time I walk into the gym. Things will turn around, but for the moment I'm having a little crisis of faith.  I still have the will to go to the gym, but just don't quite know what to do when I get there.   A couple things are screwing with my head:  First, my ongoing elbow problems.  Second, this shitty mini-cut I'm trying to do.  I know I should do a more well-reasoned and well-planned cut if I'm gonna do one, but my squishy belly really made me want to do something before my Bahamas trip next week.  So for three weeks, a shitty mini-cut it is. 

So yesterday I went in and did a super duper lightweight whole-body workout, thusly:

Sunday Sept. 12 - Whole Body

Deadlifts:
135 lb x 10 - 5 sets

Bench Press:
95 lb x 10 - 4 sets
95 lb x 25

Leg Press:
(used the one where I sit upright and push straight forward)
90 lb x 10 - 4 sets
90 lb x 20

Calf Press:
(on the same machine as above)
90 lb x 10 - 4 sets
90 lb x 20

Front Delt Raises with BB Plate:
35 lb x 10 - 3 sets
25 lb x 10 - 2 sets

Bando Curls (AND Bando Stretches!):
15's x 15 - 3 sets each arm

So it was a long, fast-paced workout at 28 sets in 60 minutes.  Just super light.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on September 16, 2015, 09:42:50 AM
Last night was a big turn-around in the gym from the past couple of weeks.  I ate an apple, a packet of almonds and had a cup of coffee about an hour before, which may have made a difference.

Big bench press session.  I didn't plan to make it an all-bench-press workout, but it felt so good that I just kept going.  No records were broken but it felt good to go semi-heavy again.

Wednesday Sept. 15 - Bench Press Fun Day

bar x 25
95 x 15
115 x 12
135 x 10
155 x 10
175 x 8
185 x 8
195 x 5
205 x 4
210 x 3
215 x 2
220 x 2
225 x 2  (barely made the 2nd one)
230 - FAIL
135 X 15

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on September 16, 2015, 09:56:15 AM
Good to see the turn around with last nights workout Toby. I surely couldn't do it if I was cutting calories so deeply. I honestly have no idea where my macros stand right now but I know for a fact I am way over where I should be calorie wise.

I get the whole "not feeling it" attitude lately. I skipped all of last week ( which was good as it helped my injuries a little ) and have only done chest/tris so far this week. I feel I'm having to almost talk my self into going to the gym lately. Once I get there I'm good though.

Enjoy the upcoming vacation.  8)
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on September 16, 2015, 10:12:07 AM
Thanks Eric.  As crappily as I'm doing this cut, it's slowly working.  3 weeks ago I was at 169 to 170 first thing in the morning.  Today it was 163.9.  I think ALL of my extra fat is around my waist, so even with a 5-6 lb weight loss it looks a little more flat when I look down at my belly in the morning.  No one else can probably tell a difference, but I can -- even if it's only in my imagination!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on September 16, 2015, 12:01:08 PM
Thanks Eric.  As crappily as I'm doing this cut, it's slowly working.  3 weeks ago I was at 169 to 170 first thing in the morning.  Today it was 163.9.  I think ALL of my extra fat is around my waist, so even with a 5-6 lb weight loss it looks a little more flat when I look down at my belly in the morning.  No one else can probably tell a difference, but I can -- even if it's only in my imagination!

I know the feeling. I definitely hold the majority of my fat right around the middle. It's hard for me to lose this. I'm sitting right around 158 right now and I feel like if I really dieted down I would have to get into the 140s to see anything consisting of abs. I can't justify doing that at this point.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: ThighoftheTiger on September 16, 2015, 02:32:58 PM
Thanks Eric.  As crappily as I'm doing this cut, it's slowly working.  3 weeks ago I was at 169 to 170 first thing in the morning.  Today it was 163.9.  I think ALL of my extra fat is around my waist, so even with a 5-6 lb weight loss it looks a little more flat when I look down at my belly in the morning.  No one else can probably tell a difference, but I can -- even if it's only in my imagination!

I can mostly identify with your dissatisfaction with the abs.  Personally, I have hints of abs. :rofl:

But ultimately, I think it's important to be clear about what your overarching goal is.  For me, I'm wanting to be as strong as I can possibly be.  I know I will never bench 500 or squat or deadlift 600.  But I can get more than I've got up to now if I keep with the programing and such.  If I have abs, that's a plus, but not a show stopper.
I know other's have a goal of looking like a greek god and be able to win or just plain compete on a physique comp.  Those two types of goals don't usually coinside.  To get stronger, I have to eat like I was 18 (a little hyperbole) so I can recover adequately.  If I was wanting the beach body, then I'd be doing a different routine and eating a LOT cleaner, and probably at a deficit.  But then I wouldn't have the strength I want.  It would be incredible to look like induced_drag or bodyhard.  (Two guys who look amazing on here).  But genetics DO play a factor. 

Okay, blah blah blah, sorry for going long.

So...I'm assuming you have a very specific goal state that you're targeting, something that you can keep coming back to when you have some dissatisfaction with some other part of the package?  What is THE most important thing for you?  Strength, abs, BF%, what?

All in total respect, by the way!!  :rockon:
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on September 16, 2015, 02:51:18 PM
Thanks for the input Tott. 

For this mini-cut I'm doing, the goal is not to get visible abs.  It's just to not have a little ring of blubber around the top of my swim trunks next week.  I posted a little bit in the General On Topic section about my relationship with abs, and although it would be sweet, that's not something I'm focused on at this time.  I haven't even done ab work in over 2 years.

But to your point, I wrote a few posts above about feeling aimless at the current time.  I don't have clarity about my overarching goal.  In past years I would have said my goal was to have the ultimate aesthetic, lean, muscular beach body.  But in the past couple of years my mind has drifted between that and getting stronger.  After 15+ years of "working out" off and on, I just joined a gym to do some real weight training in January 2013.  Since that point I've been having fun getting stronger, and the greek god-in-the-making has taken a back seat.  For some reason, suddenly now I'm having a little personal crisis about what the hell my goal is every time I step in the gym.  I'll wade my way through it and come out with a goal.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: ThighoftheTiger on September 16, 2015, 03:41:29 PM
I hear you!  I had times of wanting both, but my greek god never visited!   :rofl:

Came down to which do I hate more, not looking musclebeach, or being weak?  OMFG I HATE being weak!  So there it was!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: jtroster on September 17, 2015, 09:00:06 AM
I found that when I concentrated on strength workouts that the muffin-top vanished faster.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on September 17, 2015, 09:19:17 AM
I found that when I concentrated on strength workouts that the muffin-top vanished faster.

I agree, and I experienced the same thing through 2013 and 2014, but this year I've been neglecting my diet and my training has been less than consistent.  I'll get back on track.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on September 17, 2015, 09:30:07 AM
Did a leg workout on the lighter side last night.  I was working on the Hammer Strength Leg Press, which is the one where you sit upright and press straight forward.  The weight I can push on that is about 2/3 of what I do on the 45 degree leg press, but last night I was using much less than that.  While I was on it, a big bodybuilder dude who was at this gym for the first time, was walking around looking at all the equipment and got excited about seeing that HS Leg Press.  "Wow, you don't see these everywhere.  Tomorrow's leg day, so I'll be on this bad boy."  So then I was embarrassed to have only 270 lbs of plates on the machine while he was watching me use it. 

Wednesday Sept. 16 - Legs

HS Leg Press:
180 x 12
180 x 12
180 x 10
270 x 10
270 x 10

Lying Leg Curls:
70 x 10 - 3 sets
90 x 5 - 2 sets

Seated Calf Raises:
90 x 15
115 x 10 - 4 sets

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on September 29, 2015, 10:24:14 AM
So I was off from the gym Sept. 18 -26.  The end of Summer, and the end of off-and-on training I've been doing for 4 months. 

So I got back to the gym Sunday Sept. 27, and shook off the dust and cobwebs with a light full-body workout:

Sunday Sept. 27 - Full Body 
Deadlifts:
135 lb x 5
135 lb x 10 - 3 sets

Bench Press:
bar x 20
135 lb x 10 - 3 sets

Leg Press - TechnoGym Machine:
220 lb x 10 - 3 sets

Military Press:
bar x 10
65 lb x 10
75 lb x 10
75 lb x 10

Lying Leg Curls:
70 lb x 10
50 lb x 12
50 lb x 12

Then I got sick overnight Sunday night, and was sick all day yesterday with a 24-hour stomach bug.  Could not stray far from the bathroom.  Then I felt 100% fine and well when I got up this morning.  Someone at work told me, "There's no such thing as a 24 hour bug.  It was food poisoning." 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on September 29, 2015, 02:13:57 PM
Sorry to hear you were sick Toby but glad it was only the "24 hour bug".  ;)  Some people need to learn.

Glad to hear you're back in the gym too.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on September 29, 2015, 04:36:26 PM
Actually, there are some intestinal viruses that last ~24-36 hours. They'd hang around longer but since we're usually "flushing" them out, the viral load gets low enough our immune system takes over.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on September 30, 2015, 07:08:43 AM
Actually, there are some intestinal viruses that last ~24-36 hours. They'd hang around longer but since we're usually "flushing" them out, the viral load gets low enough our immune system takes over.

I've had this 24 hour bug thing a few times myself. It sucks but beats food poisoning.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on October 01, 2015, 12:17:53 PM
I've always read that food poisoning is much worse than what most people think it is.  Much worse than a short-lived intestinal virus. 

Anyway...  Decent shoulder workout last night.

 Wednesday Sept. 30 - Shoulders

Military Press:
bar x 15 - twice
95 lb x 11
100 lb x 8
105 lb x 7
110 lb x 6
115 lb x 5
(To failure on the last four sets, as in I tried to go a rep further and couldn't)

Dumbbell Reverse Flys, face-down on 45 degree bench:
17.5's x 10 - 3 sets
15's x 10 - 2 sets

Dumbbell Lateral Raises:
20's x 10 - 3 sets
17.5's x 10
15's x 10

Front Raise with BB Plate:
35 lb x 10 - 5 sets

Felt good to get in 20 solid sets.  Nothing record-breaking, but a good hour's workout.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on October 01, 2015, 02:42:31 PM
For being out of the gym a while that's a strong showing with the shoulder presses!  :)

And, yes, food poisoning is way worse. Had 1 episode that was confirmed by county health way back in '93. Could barely hold down water let along anything else for 4 days. I was lucky I didn't have to have a hospital stay like some others did. County health traced it back to Subway sandwiches with the cold cut combo meat. ~ 200 people got sick from those. Happened over a weekend. By Monday county health had traced it back. For whatever reason that box(s)? (not sure how many) of the cold cut combo meat was bad.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on October 02, 2015, 11:21:43 AM
Thursday Oct. 1 - Legs

Leg Press:
180 lb x 10
270 lb x 10
360 lb x 5
450 lb x 5
540 lb x 5
590 lb x 3

Calf Presses on the Leg Press:
360 lb x 10 - 5 sets

Lying Leg Curls:
70 lb x 10 - 5 sets
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on October 05, 2015, 11:21:36 AM
Friday's quickie in 40 minutes...

Friday Oct. 2 - Chest

Bench Press:
bar x 25 - 2 sets
135 lb x 5
155 lb x 5
175 lb x 5
185 lb x 5
195 lb x 5
205 lb x 5

BB Pullover (flat)
70 lb x 12 - 4 sets

Cable Crossovers, low-to-high
30 per side x 10 - 4 sets

____________________________________


Sunday's deflating"one of those days"...

Sunday Oct. 4 - Deadlifts/back

Deadlift:
135 lb x 5
185 lb x 5
205 lb x 5
255 lb x 5
275 lb x 3 -- I knew things were going south at this point...
295 lb x 1
315 lb - fail - WTF?
315 lb - fail - double WTF?
255 lb x 5
Dang it, I can deadlift 345.  Why couldn't I even get 315 up today?

Cable Straight Arm Push Downs:
60 x 15
70 x 15
80 x 12
90 x 10
100 x 6
60 x 15

Dumbbell Shrugs:
50's x 15
55's x 15
60's x 15
65's x 12
70's x 10



Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on October 05, 2015, 12:45:39 PM
Don't let those random 'off' days bug you. I have had more than my share of them. Just do your thing and get through the workout. Next time you'll kill it.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on October 12, 2015, 09:41:43 AM
Missed the gym Oct. 5-8 due to work.  Got back in for a Friday and a Sunday workout, and hopefully will make it every day M-F this week.

Friday Oct. 9 - Shoulders

Military Press:
bar x 10 - 2 sets
95 lb x 6
95 lb x 6
95 lb x 7
95 lb x 8
105 lb x 5
110 lb x 5
95 lb x 10

Front Raise w/ BB Plate:
35 lb x 10
45 lb x 5
45 lb x 5
45 lb x 5
35 lb x 10

Dumbbell Incline Reverse Flys:
17.5's x 10 - 5 sets

Dumbbell Lateral Raises:
20's x 10
22.5's x 8
25's x 6
22.5's x 8
20's x 10


___________________________________________



Sunday Oct. 11 - Chest
(Was due to do legs in my rotation, but didn't feel like it)

BB Incline Bench Press:
bar x 20 - 2 sets
135 lb x 5
135 lb x 10
135 lb x 10
135 lb x 10
155 lb x 5
165 lb x 5
175 lb x 5
135 lb x 10

FreeMotion Machine Flys:
100 x 10
110 x 10
120 x 10
130 x 8
140 x 6

BB Decline Bench Press:
135 lb x 10
145 lb x 10
155 lb x 9
165 lb x 8
175 lb x 6
135 lb x 10

Svend Presses:
Three 5 lb plates:  5 sets of 12



Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: XavierNusum on October 12, 2015, 09:45:41 AM
Super solid sessions Toby!! Great work!!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on October 12, 2015, 12:30:43 PM
Super solid sessions Toby!! Great work!!
Thanks man, and welcome to the IS forums.  I've been struggling a big lately with my schedule, with tendinitis, and with diet consistency & tracking.  I'm not lifting any PR-setting weights these past few weeks, but keep on plugging along...
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on October 13, 2015, 07:19:11 AM
Super solid sessions Toby!! Great work!!
Thanks man, and welcome to the IS forums.  I've been struggling a big lately with my schedule, with tendinitis, and with diet consistency & tracking.  I'm not lifting any PR-setting weights these past few weeks, but keep on plugging along...

That's the key right there. Keep plugging away. :thumbsup:
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on October 13, 2015, 09:09:22 AM
Super solid sessions Toby!! Great work!!
Thanks man, and welcome to the IS forums.  I've been struggling a big lately with my schedule, with tendinitis, and with diet consistency & tracking.  I'm not lifting any PR-setting weights these past few weeks, but keep on plugging along...

That's the key right there. Keep plugging away. :thumbsup:

X2!!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on October 13, 2015, 09:28:38 AM
Pretty good leg workout last night.  I feel like I do a full range of motion on leg press, pretty much heels to butt (unlike anyone else who uses the leg press machine at my gym, who all seem to do a 6-inch rom).  I've never thought about videoing my leg press sets, but I'll try to remember to do that next time.

Monday Oct. 12 - Legs

Leg Press:
270 lb x 10
360 lb x 10
450 lb x 8
540 lb x 6
590 lb x 3
610 lb x 3
630 lb x 2  <--PR
I know I can well exceed that PR.  I just haven't got up the guts yet to do it.

Lying Leg Curls:
70 x 10
90 x 8 <--4 sets

Seated Calf Raises:
125 lb x 10 <--5 sets
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on October 13, 2015, 09:57:59 AM
Congrats on the PR. I was close to that but also never had the nerve to push further due to my leg. Now I'm back to squatting. Very humbling for me.  :(
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: XavierNusum on October 13, 2015, 01:15:47 PM
Super solid sessions Toby!! Great work!!
Thanks man, and welcome to the IS forums.  I've been struggling a big lately with my schedule, with tendinitis, and with diet consistency & tracking.  I'm not lifting any PR-setting weights these past few weeks, but keep on plugging along...

That's the key right there. Keep plugging away. :thumbsup:

This is surely the key! Check the boxes, get the work in and nothing can stop you!! Speaking of tendinitis, I just read an article on T-nation about using eccentrics for stretching and tendinitis rehab as well as strength and mass gains. It's been helping me work through achilles tendinitis. Just a suggestion.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on October 13, 2015, 11:49:07 PM
Thanks for the input guys.  Xavier, I have elbow tendinitis in the inner elbow.  I am doing eccentric exercises, stretching, icing, etc.  I've had luck getting rid of the pain in the past, but this time around it's very stubborn.  I haven't done arm workouts in three years (except for a very few times when I was pain free).  For a few months now I haven't done any exercises that involve a pulling or curling motion -- no lat pull downs, no face pulls, no rows, no pull ups.  Those are the things that cause pain.  Pressing motions don't hurt at all.  I'm working on it, and it's sloooooooo...ooooooo...oooooowly getting better.

Tonight...  Shoulders again:

Tuesday Oct. 13 - Shoulders

Seated OHP:
high reps instead of high weight this time...
bar x 12 <--2 sets
95 lb x 12
95 lb x 12
95 lb x 12
95 lb x 11
95 lb x 10
darn it, I wanted to hit 5 sets of 12, but just couldn't eek it out.

Dumbbell Shrugs:
60's x 12
65's x 12
70's x 10
75's x 10
80's x 10

Lying Reverse Incline Flys:
17.5's x 10 <--5 sets 

A decent 15 sets, though I felt kinda weak and DOMS-y from having just done shoulders on Friday and chest on Sunday.  Will probably take off tomorrow night to watch the Royals beat the Astros in the playoffs, and hopefully get back in there on Thursday for deadlifts.






 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: XavierNusum on October 14, 2015, 02:52:50 PM
Killer session, my delts would be crying! I get the DOM-y feels, I'm there after upping volume and frequency. I hope the elbow get's better, I'm dealing with tendinitis in my achilles right now and it's just a constant nag.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on October 16, 2015, 09:46:05 AM
Last night did not go as planned.  My right hamstring is acting up again from my butt down to the back of my knees, so I didn't do deadlifts.  My whole body had DOMS more than usual from Sun/Mon/Tue workouts, and I really didn't want to do anything, but I changed clothes and went up tot he weight room and did weird things:

Thursday Oct 15 - not much at all

ABS!  I haven't done abs in 3 years, but I'm going to start again.
Hanging leg raises:  from dead hang to feet touching the bar, 3 sets of 6.
Dang, 3 years ago I could do sets of 15 to 18.

Then 3 sets each of:
Leg Extensions
Behind the back forearm curls
Forearm twists with 5 lb bar

Then some light stretching/yoga/meditation in the empty yoga studio.

Then a long relaxing sit in the steam room.

I felt like one of those guys who goes to the gym to hang out and doesn't really do anything.

 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Bando on October 16, 2015, 09:52:06 AM
LOL, must be something in the air, looks like my workout yesterday
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on October 16, 2015, 02:16:31 PM
Last night did not go as planned.  My right hamstring is acting up again from my butt down to the back of my knees, so I didn't do deadlifts.  My whole body had DOMS more than usual from Sun/Mon/Tue workouts, and I really didn't want to do anything, but I changed clothes and went up tot he weight room and did weird things:

Thursday Oct 15 - not much at all

ABS!  I haven't done abs in 3 years, but I'm going to start again.
Hanging leg raises:  from dead hang to feet touching the bar, 3 sets of 6.
Dang, 3 years ago I could do sets of 15 to 18.

Then 3 sets each of:
Leg Extensions
Behind the back forearm curls
Forearm twists with 5 lb bar

Then some light stretching/yoga/meditation in the empty yoga studio.

Then a long relaxing sit in the steam room.

I felt like one of those guys who goes to the gym to hang out and doesn't really do anything.

 

That right there made it all worth it. lol
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on October 19, 2015, 09:31:20 AM
Got in a deadlift session yesterday, and tried the double stop deadlifts that I saw in Xavier's journal.  I looked up some videos on how to do them.  I paused at just below the knees, then just above the knees.  It felt really good, and provided for a great mind-muscle connection in the quads, hams, glutes, AND back.  I feel the DOMS coming on this morning.

Sunday Oct. 18 - Deadlifts

Deadlifts:
135 lb x 10

double pause:
135 lb x 5
135 lb x 5
155 lb x 5

back to regular:
205 lb x 5
255 lb x 3
305 lb x 1
305 lb x 1

Straight Arm Cable Press Downs:
60 x 15
70 x 15
80 x 12
90 x 10
90 x 10

Then I just did random sets on random machines as I made my way across the gym... shoulder raises, pec flyes, leg curls, blah blah blah.

Today I'll be on the road for 7 hours, then business meetings all day tomorrow, then back on the road Wednesday.  It may be Thursday before I do anything other than a few push ups in a hotel room.
 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on October 23, 2015, 10:08:42 AM
Okay, back again...

Tuesday 10/20 I did 200 push ups in my hotel room.  8 sets of 25, alternating incline, decline, and flat.

Then last night I did a regular chest day, although not very heavy on the BP.

Thursday Oct. 22 - Chest

Bench Press:
bar x 20 --2 sets
135 lb x 10
185 lb x 5
185 lb x 10
185 lb x 6  <--I was feeling surprisingly weak at this point and realized it was not going to be a heavy bench press day.
185 lb x 6
185 lb x 6
135 lb x 15

FreeMotion Machine Flyes:
110 lb x 10 -- 5 sets

BB Pullovers, flat:
80 lb x 12 -- 5 sets

A 45 minute quickie.


Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on October 23, 2015, 10:11:42 AM
Okay, back again...

Tuesday 10/20 I did 200 push ups in my hotel room.  8 sets of 25, alternating incline, decline, and flat.

Then last night I did a regular chest day, although not very heavy on the BP.


That kind of consistency and working with what you have is what pays off in the long term!
Nice job Toby!
I usually lose the battle when the hotel bar is calling.....lol
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on October 23, 2015, 10:20:22 AM
Haha, yes I would have lost that battle too if they had a bar!  I was in a small Illinois town where the hotels were all clustered together at the next exit down the highway, and there was no bar at any of them... or within 10 miles.

With my spotty workouts lately, I'm getting DOMS a lot more than when I'm consistent.  After this week's pushups and chest workout, I'm really noticing for the first time that I have soreness in my front delts.  Good to know.   
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: XavierNusum on October 23, 2015, 11:02:44 AM
Okay, back again...

Tuesday 10/20 I did 200 push ups in my hotel room.  8 sets of 25, alternating incline, decline, and flat.

Then last night I did a regular chest day, although not very heavy on the BP.


That kind of consistency and working with what you have is what pays off in the long term!
Nice job Toby!
I usually lose the battle when the hotel bar is calling.....lol

+1000 

Nice work!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on October 27, 2015, 09:25:59 AM
Got in a little leg work last night...

Monday Oct. 26 - Legs

Leg Press:
270 lb x 10
270 lb x 10
360 lb x 5
450 lb x 5
540 lb x 5
630 lb x 2

Calf Presses on the Leg Press:
360 lb x 10 -- 3 sets

Seated Leg Curl:
77 lb x 10
88 lb x 10
88 lb x 10
77 lb x 10
77 lb x 10
(odd weights because the machine is in kilos)

Seated Calf Raise:
125 lb x 10 -- 3 sets


World Series starts tonight.  I'm going to try to take off work early so I can get in a shoulder session before the game starts.  GO ROYALS!!!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on October 30, 2015, 10:09:52 AM
Shoulder quickie last night...

Thursday Oct. 29 - Shoulders

Military Press:
bar x 15
65 lb x 12
95 lb x 10
95 lb x 10
95 lb x 10
65 lb x 12
bar x 15
I felt kinda weak but wanted to get some reps in.  I barely barely made that last 95 lb rep.

Dumbbell Reverse Incline Flyes:
15's x 12 -- 5 sets

Dumbbell Lateral Raises:
20's x 10 -- 5 sets

That's all.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: XavierNusum on October 30, 2015, 11:38:08 AM
Solid delt work Toby!!!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on November 02, 2015, 09:38:40 AM
Okay, first of all...  Hell Yeah, the Royals won the World Series!  I can't even explain how much that means to the KC area.  KC is a small market for professional sports, and it seems like everyone, every business, every neighborhood, young and old, were focused on this for the past month.  We were out at KC's prime shopping/dining/touristy district yesterday, and at least 75% of people out on the streets were in a Royals shirt and/or cap.  Every business's window was decorated for the Royals, the streets decorated with banners and flags, and the fountains were died blue.  Tomorrow is the big victory parade!

Back to business: 

Friday was deadlift day.  I wanted to do higher rep sets, so nothing close to a PR attempts.

Friday Oct. 30 - Deadlifts

135 lb x 10
205 lb x 10
255 lb x 8
275 lb x 6
295 lb x 4
275 lb x 4
255 lb x 6
205 lb x 8

That's all.



Yesterday was a high volume chest workout.  I felt weak on the incline and decline, but I had plenty of time on my hands so I made it a long workout:

Sunday Nov. 1 - Chest

BB Incline Bench Press:
bar x 25 -- 2 sets
135 lb x 5
135 lb x 10
135 lb x 10
135 lb x 10
185 lb x 4 -- fail on 5 (what?)
185 lb x 4
185 lb x 4
135 lb x 15

BB Pullovers, Lying Flat:
70 lb x 15
80 lb x 10
80 lb x 10
80 lb x 10
75 lb x 15

BB Decline Bench Press:
135 lb x 10
135 lb x 10
135 lb x 10
135 lb x 10
135 lb x 15

FreeMotion Machine Flyes:
110 x 10
110 x 10
110 x 10
110 x 10
110 x 10

   
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on November 02, 2015, 10:37:21 AM
 ^^^^ Hell yeah to all the above!!!! But especially the Royals!!!!!!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on November 03, 2015, 09:29:27 AM
I tell ya what, that high-rep deadlift session on Friday left with with some big ol' DOMS in the posterior from my hams up to my traps, and everything between.  It felt good and lingered into Monday night.  I still had some sore hammies when it was time for legs last night.  Did a quick light leg press session:

Monday Nov. 2 - Legs

Leg Press:
270 lb x 10
360 lb x 10 -- 5 sets

Calf Presses on the Leg Press:
360 lb x 12 -- 5 sets

That's all.  10 sets, lots of reps, then lots of stretching and foam rolling.

 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on November 03, 2015, 03:21:40 PM
Great job in here Toby.

Baseball as a whole? Meh!!! :jester:
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: BLK00TJ on November 03, 2015, 06:22:17 PM
Nice toby.

BTW... that should have been back to back champs.  ;)
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on November 05, 2015, 11:47:14 AM
Thanks for the support guys.

Got in a high rep shoulder workout last night...

Seated BB OHP:
bar x 15 -- 2 sets
95 lb x 12
95 lb x 12
95 lb x 12
95 lb x 12
95 lb x 12

Woohoo, I finally met that goal of 12 reps for 5 sets.  Next step: Go up to 100 lb and drop back to 10 reps x 5 sets, then work my way up to 100 lb x 12 x 5.

Dumbbell Reverse Incline Flyes:
17.5's x 12
17.5's x 12
17.5's x 12
17.5's x 12
17.5's x 12

Dumbbell Arnold Presses:
25's x 15
30's x 12
35's x 10
35's x 8
35's x 6

Only 15 sets, but a lot of reps.  Felt like a great shoulder workout, and now sitting here at my desk at 10:45am the next day, the soreness is just starting to make itself known.


Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on November 06, 2015, 09:43:55 AM
Thursday Nov. 5 - meh

Hardly worth recording in my journal, but I cautiously returned to the Hammer Strength High Row to test my elbow in a pulling motion for the first time since June.  My inner right elbow still feels like there's a bruise on the inner bony part, but at least this exercise didn't hurt.

Hammer Strength Iso-Lateral High Row:
90 lb x 15
90 lb x 15
180 lb x 10
180 lb x 10
180 lb x 10
90 lb x 15
90 lb x 15

After that I did some abs, then went to the yoga studio and did some 1 minute planks and some hip & shoulder yoga stretches.

That's all.

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Bando on November 06, 2015, 09:54:10 AM
My inner right elbow still feels like there's a bruise on the inner bony part, but at least this exercise didn't hurt.


Have you heard of the thera band flex bar? I have one and it helps with that area.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on November 06, 2015, 12:33:24 PM
My inner right elbow still feels like there's a bruise on the inner bony part, but at least this exercise didn't hurt.


Have you heard of the thera band flex bar? I have one and it helps with that area.

No I haven't.  Going to Google it now.  Thanks!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Bando on November 06, 2015, 01:26:10 PM
My inner right elbow still feels like there's a bruise on the inner bony part, but at least this exercise didn't hurt.


Have you heard of the thera band flex bar? I have one and it helps with that area.

No I haven't.  Going to Google it now.  Thanks!

I would watch the youtube video on it, you have to be pretty consistent with using it, but it really works the pain out of the inner elbow.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on November 06, 2015, 01:40:29 PM
Sucks about the elbow. Hopefully it's on it's way to healing up some.
Good that you got in and did something though.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on November 09, 2015, 10:25:49 AM
It was a screwy weekend so I didn't get in Sunday as planned for deadlifts.  I'll try to hit the deads tonight if I can get a spot to do them, but sometimes it's impossible on Monday when the gym is so crowded.

Anyway, so here's last Friday's bench press fun day:

Friday Nov. 6 - Chest

Bench Press:
bar x 25 -- 2 sets
135 lb x 10
155 lb x 10
175 lb x 10
185 lb x 10
205 lb x 5
215 lb x 4
220 lb x 3
225 lb x 2
135 lb x 15

That's all.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on November 10, 2015, 09:23:02 AM
Decent session last night in the gym.  Not big on volume or weight, but it felt good.

Monday Nov. 9 - deadlifts & misc.

Deadlifts:
135 lb x 10
185 lb x 10
205 lb x 5
255 lb x 5
275 lb x 5
295 lb x 4

Cable Straight Arm Push Downs:
70 x 12 -- 5 sets

Lying Leg Curls:
70 x 12 -- 5 sets

Less rest than usual on the deads, about 2 minutes between sets, so this was a quick 50 minute workout.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on November 10, 2015, 10:28:45 AM
^^^ 2 min rest...maybe for the first 4 sets but the remainder? Good lord I'd need at least a couple more mins before tackling them.
Not a bad session at all Toby!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on November 10, 2015, 12:13:27 PM
^^^ 2 min rest...maybe for the first 4 sets but the remainder? Good lord I'd need at least a couple more mins before tackling them.
Not a bad session at all Toby!
I went into it feeling great and jumped into the first two 135 and 185 x 10 sets with almost zero rest between.  After that I was huffing and puffing and took about 5 minutes before continuing, but the rest were a timed 2 minutes (when I stepped up to the bar, so maybe 2:30 total).  Thank goodness I remembered to use my inhaler 30 minutes before.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on November 11, 2015, 09:36:26 AM
I was running late and my BB OHP spots were taken last night, so I did a quick cardio shoulder session.

Tuesday Nov. 10 - Shoulders

TechnoGym OHP Machine:
(arc movement, going wide then ending with grips closer together)
66 lb x 12
77 lb x 12
88 lb x 12
99 lb x 10
110 lb x 8

Dumbbell Reverse Incline Flys:
17.5's x 12
17.5's x 12
20's x 10
20's x 8
20's x 8

Dumbbell Lateral Raises:
20's x 10
20's x 10
22.5's x 8
25's x 6
25's x 6

15 sets in 30 minutes... Cardio, baby!

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on November 12, 2015, 09:48:19 AM
Wednesday Nov. 11 - Legs

Leg Press:
270 lb x 10
360 lb x 10
450 lb x 8
540 lb x 6
630 lb x 4
650 lb x 2 <--new PR

Calf Presses on the Leg Press:
360 lb x 12
360 lb x 12
360 lb x 12

Leg Extensions:
66 lb x 12
77 lb x 12
88 lb x 10
88 lb x 10
77 lb x 10

Seated Calf Raises:
125 lb x 10
125 lb x 10
125 lb x 10
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: BLK00TJ on November 12, 2015, 05:09:47 PM
Nice PR!  time to update that sig.  ;)
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on November 13, 2015, 10:25:43 AM
Thanks BLK.  Will do!

Last night I got in sorta half of a chest workout.  I might finish up with some decline or flat BP tonight if my triceps let me, then wrap up the week with some abs.

Thursday Nov. 12 - Chest

HS Plate-Loaded Incline Chest Press:
(total plate weight)
90 lb x 15
90 lb x 15
180 lb x 5
180 lb x 5
180 lb x 5
160 lb x 8
160 lb x 8

BB Pullovers, Lying Flat:
80 lb x 12
80 lb x 12
80 lb x 12

Machine Flys:
110 lb x 12
110 lb x 12
110 lb x 12

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: XavierNusum on November 13, 2015, 05:45:41 PM
Great stuff Toby!!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on November 15, 2015, 05:18:12 PM
Saturday's fun day deadlift day.  Tyring to do my deadlifts with less rest between sets.  No PRs or anything, but it felt like a good session.

Saturday Nov. 15 - Deadlifts & Misc

Deadlifts:
2 min. rest first 5 sets:
135 lb x 10
205 lb x 5
255 lb x 5
275 lb x 5
295 lb x 3
now 3 min. rest:
305 lb x 2
325 lb x 1

Seated Rows:
(very light, just testing my elbows)
70 lb x 10 -- 5 sets

Then back to some decline presses that I had planned on doing in the previous chest workout...

HS Decline Chest Press, plate loaded:
90 lb x 15
90 lb x 15
180 lb x 5
180 lb x 5
200 lb x 5
220 lb x 5
220 lb x 5
90 lb x 20
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on November 17, 2015, 09:24:31 AM
Monday Nov. 16 - Shoulders

Military OHP:
bar x 10 -- 2 sets
95 lb x 5
100 lb x 5
105 lb x 5
110 lb x 5
115 lb x 5
120 lb x 5
125 lb x 4
95 lb x 10

Dumbbell Incline Reverse Flys:
17.5's x 12
17.5's x 12
20's x 8
20's x 8
20's x 8

Followed by a lot of foam rolling on my upper back & neck, and rear delts/traps area.  Been sore there a lot lately.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on November 18, 2015, 12:09:38 PM
Great work Toby. I always feel like I'm dying between sets of heavy deads. I swear sometimes I must sit and rest for 5 minutes. :(
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: BLK00TJ on November 18, 2015, 09:39:59 PM
Solid work going on here Toby.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on November 19, 2015, 11:28:26 AM
Thanks for the support guys.

Last night was a light leg workout, going into a cycle of lighter weight/higher rep sets.

Thursday Nov. 18 - Legs

Leg Press:
180 lb x 15
270 lb x 10
360 lb x 10
360 lb x 10
360 lb x 10
270 lb x 15

Calf Press on Leg Press:
(between the leg press sets above)
360 lb x 12
360 lb x 12
360 lb x 12
270 lb x 15
270 lb x 15

Lying Leg Curls:
70 lb x 12
70 lb x 12
70 lb x 12
Right hamstring is acting up again, so I stopped short of my usual 5 sets. 

That's all.


Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on November 19, 2015, 02:11:57 PM
I might have to do the same instead of another cycle of 531. Kinda starting to feel beat up. Lighter weight/higher reps for one 4 week cycle might just do the trick.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on November 20, 2015, 07:12:09 AM
Great job Toby.

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on November 20, 2015, 11:30:44 AM
Light chest day yesterday.  Good thing I was planning on going light, because when I got started on the 185's it felt like one of those days when they added extra gravity to the gym floor.  Couldn't have gone much heavier if I wanted to.

Thursday Nov. 20 - Chest

Bench Press:
bar x 20 -- 2 sets
135 lb x 10
185 lb x 5 -- felt weak as a little girl
185 lb x 10 -- barely eeked that out.  WTF is going on.
185 lb x 8
165 lb x 15

Barbell Pullovers:
60 lb x 18 -- 3 sets

Machine Flys:
90 lb x 15 -- 3 sets

Svend Presses:
5 lb plates x 15 (5 high, 5 mid, 5 low) -- 3 sets






Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: sakustoms on November 23, 2015, 01:32:53 PM
Light chest day yesterday.  Good thing I was planning on going light, because when I got started on the 185's it felt like one of those days when they added extra gravity to the gym floor.  Couldn't have gone much heavier if I wanted to.

Thursday Nov. 20 - Chest

Bench Press:
bar x 20 -- 2 sets
135 lb x 10
185 lb x 5 -- felt weak as a little girl
185 lb x 10 -- barely eeked that out.  WTF is going on.
185 lb x 8
165 lb x 15

Barbell Pullovers:
60 lb x 18 -- 3 sets

Machine Flys:
90 lb x 15 -- 3 sets

Svend Presses:
5 lb plates x 15 (5 high, 5 mid, 5 low) -- 3 sets

I felt like that doing the decline benches today. I started at 135 and figured I'd do a set of 15 or so and go up from there. Managed 13 and figured I'd just stay at that weight.  :S

Another good workout though. :thumbsup:
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on November 24, 2015, 09:48:10 AM
Missed the gym Fri, Sat and Sun.  Finally got in for a back/deadlift workout last night, in my light weight cycle...

Monday November 23

Deadlifts:
135 lb x 10
185 lb x 5
185 lb x 5
185 lb x 5
185 lb x 5
185 lb x 10
135 lb x 15

Hammer Strength Iso-Lateral High Rows:
140 lb x 10 -- 5 sets

Cable Straight Arm Push Downs:
70 lb x 15 -- 5 sets
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on November 25, 2015, 09:10:04 AM
Light weight high rep shoulder session...

Tuesday Nov. 24 - Shoulders

Seated OHP:
bar x 20 -- 2 sets
65 lb x 15
85 lb x 15
85 lb x 15
85 lb x 12 -- couldn't get the 15
65 lb x 20

Dumbbell Reverse Incline Flys:
12.5's x 15 -- 5 sets

Dumbbell Lateral Raises:
12.5's x 15 -- 5 sets

Woo, shoulders burned at this point.

Dumbbell Shrugs:
50's x 15 -- 5 sets

20 sets,  65 minutes.


I'll take off work early today and get in one more workout before the 4-day holiday weekend.  Happy Thanksgiving, y'all!

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on November 30, 2015, 09:19:39 AM
Woohoo, had a great Thanksgiving with friends and family.  Unfortunately we are now on our 6th day of cold rain.  It was not fun driving to Oklahoma and back in the rain and freezing rain.  Have not been to the gym since last Wednesday.  I'm just dropping in now to record that last workout, a light weight/high volume leg day...

Wednesday Nov. 25 - Legs

Leg Press:
180 lb x 10
270 lb x 10
360 lb x 10 <--5 sets

Calf Press on the Leg Press:
360 lb x 12
270 lb x 15 <--4 sets

Leg Extensions:
66 lb x 12
77 lb x 10 <--4 sets

Seated Calf Raises:
125 lb x 10 <-- 3 sets

Lying Leg Curls:
90 lb x 10 <--2 sets
70 lb x 10 <--3 sets

25 sets, 65 minutes
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: XavierNusum on December 01, 2015, 06:40:35 PM
Good stuff bro!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on December 07, 2015, 10:11:43 AM
Allllllrighty then.....  4 days off at Thanksgiving, followed by an additional unplanned 5 days due to work and travel.  Finally got back in the gym Saturday for a nice long session.  Should have done full body to get the joints all loosened up again, but instead I did a big chest day.

Saturday December 5 -

Bench Press:
bar x 25 <--2 sets
135 lb x 10
135 lb x 5
155 lb x 5
175 lb x 5
185 lb x 5
195 lb x 5
200 lb x 5
205 lb x 5
210 lb x 2
215 lb x 2
220 lb x 1
225 lb x 1
135 lb x 15

BB Pullovers, lying flat:
80 lb x 10 <--5 sets

FreeMotion Machine Flyes:
100 lb x 10
110 lb x 10
120 lb x 10
130 lb x 8
140 lb x 6

That was 2 days ago, and my chest, front delts, and tris are crazy sore today.

Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on December 09, 2015, 09:14:17 AM
Tuesday Dec. 8 - Back

Deadlifts:
135 lb x 10
205 lb x 5
255 lb x 5
275 lb x 4
285 lb x 3
295 lb x 2
305 lb x 1
315 lb x 1

Seated Rows:
70 x 10
80 x 10
90 x 10
90 x 10
90 x 10

Calbe Straight Arm Push Downs:
70 x 12
80 x 10
90 x 10
90 x 10

No real proud of that deadlift session.  My form must have been off because my lower back is pretty sore this morning.  More sore than usual.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on December 09, 2015, 02:21:38 PM
I don't know Toby, but I'd say that's a decent dead session coming back from the holidays and work travel.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on December 10, 2015, 09:37:14 AM
Thanks Eric. 

Got in a quick but decent shoulder workout last night.  Had to start with lateral raises because my OHP spots were taken.

Wednesday December 9 - Shoulders

Dumbbell Lateral Raises:
15's x 12
17.'5 x 10
17.5's x 10
20's x 8
20's x 8

Military OHP:
95 lb x 10
95 lb x 10
95 lb x 10
100 lb x 5
105 lb x 5
110 lb x 5

Dumbbell Shrugs:
50's x 12
55's x 12
60's x 12
65's x 12
65's x 12

45 minutes.  16 sets.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on December 11, 2015, 09:51:58 AM
Thursday Dec. 10 - Legs

Leg Press:
180 lb x 15 <--2 sets
360 lb x 5
450 lb x 5
540 lb x 5
630 lb x 4
650 lb x 2
670 lb x 2 <--PR.  Wow that was hard.

Calf Press on the Leg Press:
360 lb x 10 <--3 sets

Lying Leg Curls:
90 lb x 10 <--3 sets

Seated Calf Raise:
125 lb x 10 <--3 sets

50 minutes.  17 sets.



Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Bando on December 11, 2015, 02:27:05 PM

Leg Press:

670 lb x 2 <--PR.  Wow that was hard.


Damn, yep.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on December 15, 2015, 09:32:23 AM
Did a mostly light weight chest workout last night.  I'll go to the gym tonight, and that will probably be my last workout for the week due to work travels and a work Christmas party on Friday evening.  Maybe I'll get in a little hotel exercise at some point.

Monday Dec. 14 - Chest

Decline Bench Press:
bar x 25 <--2 sets
135 lb x 10
155 lb x 10
185 lb x 5
185 lb x 5
185 lb x 5

Incline Bench Press:
135 lb x 10
185 lb x 5
185 lb x 5
185 lb x 5
185 lb x 5

FreeMotion Machine Flyes:
100 lb x 10
110 lb x 10
130 lb x 5
140 lb x 5
150 lb x 5

Hammer Strength Incline Chest Press:
160 lb x 5
160 lb x 5
160 lb x 5

Svend Press:
Three 5 lb plates pressed together.
5 high, 5 mid, 5 low <-- 3 sets of that.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on December 18, 2015, 09:51:53 AM
Playing catch up... Here's my last workout from 3 days ago.

Tuesday Dec. 15 - Back/Deads

Deadlifts:
135 lb x 10
205 lb x 5
255 lb x 5
275 lb x 5
195 lb x 4
305 lb x 3
315 lb x 2
325 lb x 1
205 lb x 5

Cable Straight Arm Push Downs:
80 x 12
80 x 12
80 x 12
90 x 10
100 x 8

That's all.  55 minutes.  Kind of slow, with long rests between dl sets.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on December 18, 2015, 10:47:41 AM
I've had a few days like that where I've just got to rest more between sets.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: ThighoftheTiger on December 18, 2015, 01:51:47 PM
Playing catch up... Here's my last workout from 3 days ago.

Tuesday Dec. 15 - Back/Deads

Deadlifts:
135 lb x 10
205 lb x 5
255 lb x 5
275 lb x 5
195 lb x 4
305 lb x 3
315 lb x 2
325 lb x 1
205 lb x 5

Cable Straight Arm Push Downs:
80 x 12
80 x 12
80 x 12
90 x 10
100 x 8

That's all.  55 minutes.  Kind of slow, with long rests between dl sets.

Still good that iron was moving up and down.  For being Iron Sanctuary, there are so few of us posting lifting journals. Keep on doing so, brother!  Even when you don't feel like it was much to show.  Every session, every journal entry sets you apart from all the other talkers.

Have a great Christmas and New Year!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on December 21, 2015, 09:17:14 AM
Thanks for the encouragement and support, guys.

I had not stepped on a scale since before Halloween when I had dropped to 164.  My clothes were feeling a little more snug, and I could see in the mirror that I was losing definition, especially in the chest where I put on bodyfat.  So...  this morning, after a pee and a poo:  172.2!  I do believe that's my heaviest ever.  I feel good about the extra size while I'm dressed, but since we are going on a Mexico beach vacation at the end of February it's time to cut.  My spouse and I both are going to start on January 1, including no alcohol from Jan. 1 until we leave on Feb. 26.

Oh, also... I have not been doing arm workouts for over three years now.  My biceps don't peak up like they used to when I did weekly arm days, but I thought my arms were looking pretty decent lately so I measured this morning... 15.25".  Most I've ever measured dead cold. 


Got in a couple of workouts over the weekend: A pretty good shoulder session, and a wimpy light leg session.

Saturday Dec. 19 - Shoulders

Military OHP:
bar x 15 <--2sets
95 lb x 5
105 lb x 5
110 lb x 5
115 lb x 5
120 lb x 5
125 lb x 3
130 lb x 2
135 lb x 1
95 lb x 10

Face Pulls:
70 x 15
80 x 12
90 x 10
90 x 10
90 x 10

Dumbbell Lateral Raises:
Drop Sets:  20x10 --> 15x5 -->10x10  -- 3 times doing that.

Dang, even with light weights those drop sets scorch the hell out of my delts.  Couldn't even eek out ten reps with the 15's.


Sunday Dec. 20 - Legs

Leg Press:
180 lb x 15
180 lb x 15
270 lb x 10
360 lb x 10
360 lb x 10
360 lb x 10

Lying Leg Curls:
70 lb x 10
70 lb x 10
70 lb x 10
90 lb x 5
90 lb x 5
Right hamstring has felt strained for a couple months now, making those harder than they should be.  But it always feels better after doing them.

Leg Extensions:
66 lb x 10
77 lb x 10
77 lb x 10
88 lb x 10
88 lb x 10


Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on December 22, 2015, 09:47:38 AM
Sometimes I like to stay on the bench press for a long time and just keep going.  Like last night.

Monday Dec. 21 - Chest

Bench Press:
bar x 20 <--2 sets
135 lb x 5
155 lb x 5
175 lb x 5
185 lb x 5
195 lb x 5
205 lb x 5
210 lb x 5
215 lb x 4
220 lb x 3
225 lb x 2
230 lb x 1
135 lb x 18
Woohoo, that was fun.

FreeMotion Machine Flyes:
120 x 10
130 x 10
130 x 10
140 x 5
140 x 5
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on December 22, 2015, 12:31:15 PM
Lawd, that's a lot of sets!
Great work Toby!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on December 23, 2015, 09:09:09 AM
Did not feel energetic or enthused going into the gym last night, but I did a little something...

Tuesday Dec. 22 - Back/Deads

Deadlifts:
135 lb x 10
205 lb x 5
255 lb x 5
275 lb x 4
285 lb x 3
295 lb x 1
305 lb x 1
315 lb x 1

Lat Pulldowns:
(very light so as not to irritate my elbow)
75 lb x 15
87.5 lb x 12
100 lb x 10
100 lb x 10
100 lb x 10

Stretching, foam rolling, then the steam room.


Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on December 24, 2015, 03:58:28 PM
Christmas Eve shoulder workout today.  Hit a rep PR of sorts... seated OHP, did 5 sets of 12 reps with 95 lb.   Last time I tried that I couldn't make it to 12 on the last 2 sets.  Now that I hit that goal, I'll go up to 100 lb and drop back to 10 reps, until I work my way back up to 12.

Thursday Dec. 24 - Shoulders

Seated OHP:
bar x 15 <--2 sets
95 lb x 12
95 lb x 12
95 lb x 12
95 lb x 12
95 lb x 12

Dumbbell Lateral Raises:
25's x 5
30's x 5
30's x 5
30's x 5
30's x 5

Face Pulls:
100 x 10
110 x 8
120 x 6
130 x 5
130 x 5

I like incline reverse flys better than face pulls, but people were camped out on all three of the incline benches.  Waited around and stretched for about 10 expecting one to open up before I finally gave up.

Merry Christmas IS!
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on December 28, 2015, 09:34:49 AM
Sunday Dec. 27 - Legs

Leg Press:
180 lb x 15
270 lb x 10
360 lb x 10
450 lb x 8
540 lb x 6
630 lb x 5

Seated Calf Raises:
90 lb x 15
125 lb x 10
135 lb x 10
140 lb x 10
150 lb x 8

Lower Back Extensions (for the hams):
BW x 10
+25 x 5
+25 x 5
+25 x 5
+25 x 5

Leg Extensions:
(kilos converted to lbs)
88 x 10
99 x 8
110 x 6
121 x 6
121 x 6
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on December 30, 2015, 09:21:04 AM
Tuesday Dec. 29 - Chest

Incline BB Bench Press:
bar x 25
95 lb x 15
115 lb x 12
135 lb x 10
155 lb x 8
175 lb x 6
An inauspicious start to this workout.  Felt weak.

Decline BB Bench Press:
135 lb x 10
155 lb x 10
175 lb x 10
185 lb x 10
205 lb x 5
That felt better.

FreeMotion Machine Flyes:
100 x 10
110 x 10
120 x 10
130 x 5
140 x 5

BB Pullovers, lying flat, close grip:
80 lb x 10
80 lb x 10
80 lb x 10
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Bando on December 30, 2015, 11:51:37 AM
Tuesday Dec. 29 - Chest

Incline BB Bench Press:
bar x 25
95 lb x 15
115 lb x 12
135 lb x 10
155 lb x 8
175 lb x 6
An inauspicious start to this workout.  Felt weak.


Stronger than the guys who didn't workout yesterday.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on December 31, 2015, 09:07:57 AM
Stronger than the guys who didn't workout yesterday.

There are days it helps to remember this.

Deadlifts were next in my rotation, but the gym was packed last night so I didn't do them.  Instead I did a quick lat-focused back workout, after which I had to go home and ice my right elbow off-and-on all evening.

Wednesday Dec. 30 - Back

Hammer Strength Iso-Lateral High Row:
(plate-loaded weight)
90 lb x 20
90 lb x 20
140 lb x 15
180 lb x 10
200 lb x 8
220 lb x 6
240 lb x 5
(10 min. rest due to a phone call.  No, I did not sit at the machine during the call.)
240 lb x 10

Seated Rows:
100 lb x 10
(dial it down a notch due to the elbow whining at me)
90 x 10
90 x 10
90 x 10
90 x 10

Cable Straight Arm Push Downs:
70 x 15
80 x 10
80 x 10
90 x 6
90 x 6



 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on January 04, 2016, 09:31:32 AM
On Thursday, New Years Eve, I went to the gym around 1:00pm.  It was the most crowded I've ever seen it.  It was crazy.  I guess folks were getting their pump on for their NYE parties.  I couldn't get on anything, so I ended up doing Bando Curls (very strictly with the stretches and everything) and forearm stuff, and then left.

Didn't make it back until Sunday and got caught up on my deadlifts that I missed last week.

Sunday Jan. 3 - Deadlifts

Deadlifts:
135 lb x 5
205 lb x 5
255 lb x 5
305 lb x 1
325 lb x 1
325 lb x 1
255 lb x 5
205 lb x 5

I went in planning to get back up to my PR of 345, but the 325's were pretty shaky and I could tell it wasn't gonna happen.

Cut starts today, for real.  Beach vacation starts Feb. 26.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: Little Tim on January 04, 2016, 05:38:54 PM
Good luck with the cut.

Dunno about dropping alcohol entirely.  Maybe a week or two out from your departure do a ramp back up so you're not getting stupid in Mexico.  Training takes many forms.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on January 04, 2016, 05:49:45 PM
Good luck with the cut.

Dunno about dropping alcohol entirely.  Maybe a week or two out from your departure do a ramp back up so you're not getting stupid in Mexico.  Training takes many forms.
There you go, thinking ahead.  Always some good advice here at IS. 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on January 06, 2016, 08:15:06 PM
Last night was a 30 minute quickie.  Tonight will be push ups in a hotel room.

Tuesday Dec. 5 - Shoulders

Military OHP:
bar x 15
65 lb x 10
95 lb x 10
100 lb x 8
105 lb x 6
110 lb x 5
115 lb x 5

Dumbbell Reverse Incline Flyes
20's x 10
22.5's x 10
25's x 5
25's x 5
25's x 5

That's all I had time for.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on January 08, 2016, 10:18:48 AM
Hotel workouts this week.

Wednesday evening, just did 150 push ups in my room.  6 sets of 25.

Thursday evening, I used the hotel fitness center.  It actually has a decent multi-station machine.  100 reps of chest press, 50 reps of leg extensions, 50 reps of seated row, 36 reps of underhand lat pull downs. 

Oddly enough, the leg extensions on that hotel machine felt much better than that ones at my gym.  It felt like a really decent leg exercise, and I was able to go heavy enough that I could only eek out 6 to 8 reps per set.  At my gym the machines have weird ergonomics and an awkward movement that doesn't feel right to me.
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on January 08, 2016, 10:28:42 AM
Hotel workouts this week.

Wednesday evening, just did 150 push ups in my room.  6 sets of 25.

Thursday evening, I used the hotel fitness center.  It actually has a decent multi-station machine.  100 reps of chest press, 50 reps of leg extensions, 50 reps of seated row, 36 reps of underhand lat pull downs. 

Oddly enough, the leg extensions on that hotel machine felt much better than that ones at my gym.  It felt like a really decent leg exercise, and I was able to go heavy enough that I could only eek out 6 to 8 reps per set.  At my gym the machines have weird ergonomics and an awkward movement that doesn't feel right to me.

Props on getting it done in a hotel. It ain't always easy, that's for sure, when traveling.
Increased cardio for your vacation?
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on January 11, 2016, 11:51:19 AM
Increased cardio for your vacation?
Haven't done that yet.  Don't know if I will.  Every time I get to the gym to do cardio, I change my mind and go the weights instead.

And now for something completely different...  Yesterday I did an old fashioned circuit workout.  I used the whole line-up of Technogym machines that all the older folks use.

Sunday Jan. 10 - Circuit Workout

3 sets on each machine, 8 to 12 reps:
Leg Press
Seated Leg Curls
Leg Extensions
Calf Press
Lat Pull Downs
Upper Back/Rear Delt pulls
(I skipped the chest press.  I'll do a chest workout tonight)
Shoulder Press   
Biceps Curls
Triceps Extensions
Lower Back Extensions

30 sets, 65 minutes.  Fast enough to keep my heart rate up.  Guess I did some cardio after all.

The Technogym machines are pretty decent, with good ergonomics that fit me just right.  The motion on most of them is an arc; like the lat pull down starts with the grips close together, then the spread out wide as you pull, and come back to shoulder width at the end. 
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: piperdown on January 11, 2016, 11:54:28 AM
Increased cardio for your vacation?
Haven't done that yet.  Don't know if I will.  Every time I get to the gym to do cardio, I change my mind and go the weights instead.

...........................


Fast enough to keep my heart rate up.  Guess I did some cardio after all.


 :rofl:  :jester:
Title: Re: Tobymax's Journal, 2015 and Beyond.
Post by: tobymax on January 12, 2016, 09:23:08 AM
Monday Jan. 11 - Chest

Bench Press:
bar x 25<--2 sets
135 lb x 10
185 lb x 5
190 lb x 5
195 lb x 5
200 lb x 5
205 lb x 5

FreeMotion Machine Flyes:
105 x 15
115 x 12
120 x 12
125 x 10
125 x 10

Barbell Pullovers - lying flat, close grip:
70 lb x 15
70 lb x 15
70 lb x 15
70 lb x 12
70 lb x 12

16 sets, 55 minutes.
Title: Re: tobymax's training log
Post by: tobymax on January 13, 2016, 12:43:52 PM
Tuesday Jan. 12 - Back

Deadlifts:
135 lb x 10
205 lb x 5
255 lb x 5
255 lb x 5
255 lb x 5
205 lb x 5
135 lb x 10

Hammer Strength Iso-Lateral High Row:
180 lb x 10
200 lb x 10
200 lb x 10
200 lb x 10
180 lb x 10

Cable Straight Arm Push Downs:
70 x 12
70 x 12
70 x 12
80 x 8
90 x 6

Kind of a light, quick session.  17 sets, 50 minutes.

I love the DOMS from my hams up to my traps the day after deadlifts, even with a lighter session.  Makes me think I've got the form down right.
Title: Re: tobymax's training log
Post by: tobymax on January 14, 2016, 09:23:17 AM
Wednesday Jan. 13 - Shoulders

Arnold Dumbbell Presses:
20's x 15
22.5's x 12
15's x 10
30's x 10
35's x 8
40's x 8
(the 40 set was pretty sloppy)

Dumbbell Reverse Incline Flyes:
20's x 12
22.5's x 10
22.5's x 10
25's x 8
25's x 8

Dumbbell Lateral Raises:
15's x 12
17.5's x 12
20's x 10
22.5's x 8
25's x 8

TechnoGym Machine Shoulder Press:
66 lb x 12
77 lb x 10
77 lb x 10

Fast-paced 19 sets in 50 minutes.
Title: Re: tobymax's training log
Post by: piperdown on January 14, 2016, 10:20:25 AM
Great shoulder day Toby!
That's a lot of sets for a short time period.
Title: Re: tobymax's training log
Post by: sakustoms on January 14, 2016, 12:28:06 PM
Lots of good stuff still going on in here Toby.  8)
Title: Re: tobymax's training log
Post by: tobymax on January 18, 2016, 11:39:44 AM
Wow I just realized I haven't trained since Wednesday.  Worked late on Thursday.  Went on Friday, but just did yoga/stretching/foam rolling.  Busy Saturday.  Lazy on Sunday, and didn't want to go out in a high temp of 7 degrees.  Suddenly it's 5 days since I've been to the gym.

This Wednesday I'll be going to a small-ish town for 2 weeks for work.  I saw a decent looking old-school kinda place the last time I was in town, so I'll definitely check it out.
Title: Re: tobymax's training log
Post by: tobymax on January 19, 2016, 09:37:17 AM
Well my shoulders are still a lagging body part, so it seemed like a good day for another shoulder workout.

Monday Jan. 18 - Shoulders

Seated OHP:
bar x 20 <--2sets
100 lb x 10
100 lb x 10
100 lb x 10
100 lb x 10
100 lb x 10

Rear Delt/Upper Back Pull on TechnoGym Machine:
55 lb x 15
66 lb x 12
66 lb x 12
77 lb x 10
77 lb x 10
I've come to really like this machine.  Good MTM connection in the rear delts.

Dumbbell Lateral Raises:
20's x 10
20's x 10
20's x 10
17.5's x 10
15's x 10

15 sets, 45 minutes
Title: Re: tobymax's training log
Post by: piperdown on January 19, 2016, 09:41:23 AM
Good and solid shoulder workout Toby  :)

I wish we had a better machine at the work gym for hitting the rear delts and upper back. For that I have to head to our commercial gym.
Title: Re: tobymax's training log
Post by: sakustoms on January 19, 2016, 01:42:26 PM
Great workout on those shoulders. I'm actually trying out a new shoulder workout that I found on BB.C, later this week.
Title: Re: tobymax's training log
Post by: tobymax on January 24, 2016, 09:56:00 AM
It's been a super busy week with a work trip that will have me away from home until Feb. 4.  I'm in the thriving metropolis of Danville, IL.  I finally had a chance to go buy a pass to the local YMCA yesterday.  By the time I made it in for a workout it was 2:20 and they close at 3:00 on Saturday.  Got in a quickie anyway.  And they added an extra day to my pass.

Saturday Jan. 23 - Chest

Bench Press:
bar x 40
135 x 10
185 x 8
185 x 8
195 x 5
195 x 5

Incline Bench Press:
135 x 10
135 x 10
135 x 10

Machine Flyes:
100 x 10
100 x 10
100 x 10
The 100 setting on this machine felt a lot heavier than 100 at my regular gym.

That's all I had time for!  Planning to go when they open at noon today.
Title: Re: tobymax's training log
Post by: sakustoms on January 24, 2016, 02:41:51 PM
Looks like you got a real good chest workout, especially given the short amount of time you had.
Title: Re: tobymax's training log
Post by: tobymax on January 24, 2016, 07:10:11 PM
Instead of going to the Y today, I went to another gym that I noticed while driving by.  It never did show up in my Google searches, but it's a cool old weightlifting gym in an old downtown building.  I like it.  I may have wasted my money on the week pass for the Y.

Sunday Jan. 24 - Legs

Leg Press:
180 lb x 15
270 lb x 10
360 lb x 10
450 lb x 8
540 lb x 5
590 lb x 3
450 lb x 5
360 lb x 10

Calf Press on the Leg Press:
360 lb x 12
360 lb x 12
360 lb x 12

Lying Leg Curls:
75 lb x 10
75 lb x 10
75 lb x 10

Seated Calf Raises:
125 lb x 12
125 lb x 1
125 lb x 12

Kind of a short workout.  I usually do at least 5 sets per exercise, but I spent some time trying out the other various machines and stuff they had in this gym.  Almost all of the machines are plate-loaded rather than a weight stack with cables/pulleys.
Title: Re: tobymax's training log
Post by: piperdown on January 25, 2016, 07:19:40 AM
^^^That's cool.
I like plate loaded machines for the most part since they seem to be more "consistent" than the stacks. For example I can tri press down about 90 at work but at Element (commercial gym where I go) I can almost do the whole stack, 190 out of 200, for a full 10 reps.
Title: Re: tobymax's training log
Post by: tobymax on February 01, 2016, 04:33:25 PM
Oh my goodness, this work trip has been one of the most stress-filled times of my life.  Barely time to do anything besides go to my hotel room and collapse from exhaustion each evening, but I did take some time off Sunday.

I did a lame shoulder workout last Monday, and I got to the gym Sunday for a decent light back workout.

Sunday Jan. 31 - Back

Deadlifts:
135 lb x 10
205 lb x 5
255 lb x 5
255 lb x 5
255 lb x 5

Seated Rows:
100 lb x 5 <--5 sets

Lat Pull Downs:
100 lb x 5 <--5 sets

Dumbbell Shrugs:
55 lb x 12
60 lb x 12
65 lb x 12
70 lb x 10
75 lb x 10
Title: Re: tobymax's training log
Post by: tobymax on February 10, 2016, 01:36:27 PM
Alright, finally back home and back to the gym. 

Tuesday Feb. 9 - Chest

Bench Press:
bar x 25 <--2 sets
135 lb x 12
155 lb x 12
185 lb x 5 <--hey, that was harder than it should be.
185 lb x 10
195 lb x 5
200 lb x 5

Machine Flys:
80 x 15
90 x 15
100 x 12
110 x 12
120 x 10

Barbell Pullovers, lying flat:
70 lb x 15
70 lb x 15
70 lb x 15

Svend Presses:
three 5 lb plates x 12.  3 sets.


Still cutting.  Down 10 lbs since Jan. 4, at 161.7 this morning.  Someone at work asked if I had lost weight.

Title: Re: tobymax's training log
Post by: piperdown on February 10, 2016, 02:10:22 PM
Good session for having been away a while traveling.

You've got a nice slow cut going on. Should preserve mass.
Title: Re: tobymax's training log
Post by: sakustoms on February 10, 2016, 02:51:49 PM
Glad to hear your back home and back at it. Congrats on the weight loss. I seriously need to do this.
Title: Re: tobymax's training log
Post by: tobymax on February 11, 2016, 09:38:03 AM
I tried to take off early yesterday, and then as I pulled into the gym parking lot a work emergency blew up.  I went into the gym anyway, but it took 1 1/4 hours just to get in 14 sets because I was answering emails the whole time.  Folks at the gym probably think I'm a douchebag.

Wednesday Feb. 10 - Legs

Leg Press:
180 lb x 15
180 lb x 15
270 lb x 10
360 lb x 10
450 lb x 5
540 lb x 5
630 lb x 3

Calf Press on the Leg Press:
270 lb x 15
280 lb x 15
270 lb x 15

Lying Leg Curls:
70 x 12
90 x 10
90 x 10

Title: Re: tobymax's training log
Post by: tobymax on February 19, 2016, 02:17:12 PM
A little catching up on my journal:

Thursday Feb 11:
Seated bb OHP:
bar x 20
65 lb x 15
95 lb x 10
100 lb x 8
105 lb x 6
110 lb x 5
115 lb x 5
120 lb x 5
125 lb x 5
That's all I had time to do.

Monday Feb. 15:
Finishing up that last shoulder workout...
Standing OHP:
bar x 15
95 lb x 10
95 lb x 10
95 lb x 10
95 lb x 8
95 lb x 6

Dumbbell Incline Reverse Flys:
15's x 15
15's x 15
15's x 15
17.5's x 12
20's x 10

Dumbbell Lateral Raises:
drop set, no rest:
22.5 x 5 ... 20 x 5 ... 17.5 x 5 ... 15 x 5 ... 12.5 x 5 ... 10 x 5
rest 2 minutes, then repeat.

Wednesday Feb. 17

Hammer Strength Iso Lateral High Row:
140 lb x 12
160 lb x 12
180 lb x 10
200 lb x 8
220 lb x 6
230 lb x 6

Dumbbell Shrugs:
55's x 15
65's x 12
70's x 12
75's x 10
55's x 15

TechnoGym Machine Upper Back/Rear Delt Pulls:
88 lb x 10 <--5 sets

Cable Straight Arm Push Downs:
70 x 10
80 x 10
80 x 10
90 x 6
90 x 6

Title: Re: tobymax's training log
Post by: sakustoms on February 19, 2016, 04:25:50 PM
I know exactly how you feel. Seems like I'm never there anymore.

Looks like you've gotten some good workouts in lately though. Just keep plugging away as time permits.
Title: Re: tobymax's training log
Post by: tobymax on March 07, 2016, 02:27:00 PM
Back from vacation!

The condo building we were in had a nice enough little gym.  Dumbbells up to 50, cable station, and a multi-station machine.  I got in four light upper body workouts including db shoulder presses, lateral and front raises, reverse flys, face pulls, flat and incline presses, cable crossovers, pec flys, lat pull downs, straight arm push downs, tricep push downs, and I even did some curls without any elbow pain. 

The part of old town Puerto Vallarta where we stayed is hilly, lots of steps, cobblestone streets, etc.  We do lots of walking when we're there; enough that my glutes were sore after the first couple of days on the .  In the past we've stayed right on the beach but this time we were in a building 2 blocks back and 80 steep steps up from the beach, then up 5 flights of steps to our floor.  I can't say I walked those five flights every single time, but it was faster to take the steps than to use the super-slow elevator.  Anyway, it was a fabuloso vacation.  We did little but to to the beach, go to the pool, eat, sleep, and walk.
Title: Re: tobymax's training log
Post by: tobymax on March 08, 2016, 09:59:18 AM
Last night was a light re-entry into what will hopefully be a more regular training schedule, at least for the next several months. 

Monday March 7 - Legs

Leg Press:
90 lb x 20
180 lb x 15
270 lb x 10
360 lb x 10
360 lb x 10
360 lb x 10

Calf Press on the Leg Press:
270 lb x 15 <--3 sets

Lying Leg Curls:
70 lb x 10 <--5 sets

Seated Calf Raise:
90 lb x 15 <--3 sets

Title: Re: tobymax's training log
Post by: piperdown on March 08, 2016, 02:47:56 PM
Sounds like you had a perfect vacation! I'd prefer to just relax but my wife is always wanting to go see stuff constantly  ::)

Glad you back at it hitting the gym....now get busy with some squats  :P
Title: Re: tobymax's training log
Post by: tobymax on March 09, 2016, 11:56:24 AM
Yes, it was a perfect vacation.  Lots of sleep, lots of reading done at the beach or by the pool with a margarita or a beer.

Another light workout last night...

Tuesday March 8 - Chest

Bench Press:
bar x 20
bar x 20
135 lb x 10
155 lb x 10
175 lb x 10
185 lb x 5
185 lb x 5
185 lb x 5

FreeMotion Machine Flys:
80 lb x 12
80 lb x 12
90 lb x 12
90 lb x 12
100 lb x 12

Hammer Strength Decline Chest Press:
140 lb x 15
140 lb x 15
140 lb x 15

That. Is. All.
Title: Re: tobymax's training log
Post by: FLEX on March 09, 2016, 01:09:50 PM
Welcome back.
Title: Re: tobymax's training log
Post by: tobymax on March 10, 2016, 01:26:19 PM
Thanks Flex!

Continuing my light week...

Wednesday March 9 - Back (sorta almost)

Deadlifts:
135 lb x 10
135 lb x 10
205 lb x 5
225 lb x 5
245 lb x 5
245 lb x 5

That was all I planned to do for DL's, so as usual I unloaded the bar back down to 135 and bent down to lift it up on the rails where I unload the 45's.  I got lazy and lifted it with no form whatsoever, and my lower back got wrenched... owwie!

So I went directly to the stretching area and tried to stretch, roll, foam roll, and yoga it back to normal.

I did 3 light sets of high iso rows and some seated low rows before hitting the shower, then went home and iced.  Still a bit painful today, but not terrible.
Title: Re: tobymax's training log
Post by: sakustoms on March 10, 2016, 05:08:46 PM
Sorry to hear about the back troubles Toby. Hopefully it is back to normal quickly. My foam roller has been a back saver for sure.
Title: Re: tobymax's training log
Post by: tobymax on March 14, 2016, 12:06:31 PM
Back to normal.  The lower back thing was just a 24 hour inconvenience last week.

I've been cautiously and very lightly adding back in some biceps work to some workouts.  So far so good with the elbows. 

Friday March 11 - Shoulders and arms
Stayed pretty light to finish off the week...

BB Military Press:
bar x 10
bar x 10
95 lb x 5
95 lb x 5
100 lb x 5
105 lb x 5
110 lb x 5

Dumbbell Reverse Incline Flys:
17.5's x 10 <--5 sets

Dumbbell Biceps Curls
(between sets of reverse flys)
17.5's x 10 <--3 sets

Front Delt Raise with BB plate:
35 lb x 10 <--5 sets

Cable Triceps Push Downs w/Rope
80 x 12 <--3 sets

Cable Close-Grip Curls:
40 x 15
40 x 15
60 x 10


Sunday March 13 - Chest

15 minutes cardio warm up

Bench Press:
135 lb x 10
135 lb x 10
185 lb x 5
195 lb x 5
205 lb x 5
210 lb x 4
215 lb x 2
135 lb x 15

BB Pullovers, lying flat:
80 lb x 10 <--5 sets

Cable Crossovers:
40 x 12
40 x 12
40 x 12
40 x 10
30 x 15

High Cable Curls
(between sets of crossovers -- the kind where you set both cables up high and pull into a double biceps pose -- because who doesn't want an excuse to hit a double biceps pose in the gym)
20 x 15
20 x 15
20 x 15
30 x 8
30 x 8



Title: Re: tobymax's training log
Post by: sakustoms on March 14, 2016, 12:19:51 PM
Good to hear you're back to it and the back is ok.

I don't do a lot of bicep work and what I do is light. Every since pulling something in my right bicep I am very leery.

It sometimes hard to pull a front double bicep because it feels like I can't squeeze my right bicep like I could before. Not all the time though.  :o
Title: Re: tobymax's training log
Post by: tobymax on March 15, 2016, 01:36:50 PM
Yeah, I'll be sticking with light and/or low rep biceps stuff for a while.  It's been over 3 years since I did biceps as a weekly part of my workout program, and I would like to get back into it.  I really should get sleeves before I do too much more.

Monday March 14 - Back/Traps

HS Iso-Lateral High Row (plate loaded):
90 lb x 20
160 lb x 10
180 lb x 10
200 lb x 5
220 lb x 5
240 lb x 5
250 lb x 4
260 lb x 4
270 lb x 3
180 lb x 12

Dumbbell Shrugs:
55's x 15
60's x 10
65's x 10
75's x 10
75's x 10

Seated Low Cable Rows:
80 x 15
90 x 12
100 x 10
110 x 8
120 x 6
70 x 15




Title: Re: tobymax's training log
Post by: sakustoms on March 15, 2016, 02:37:01 PM
Yeah, I'll be sticking with light and/or low rep biceps stuff for a while.  It's been over 3 years since I did biceps as a weekly part of my workout program, and I would like to get back into it.  I really should get sleeves before I do too much more.

Monday March 14 - Back/Traps

HS Iso-Lateral High Row (plate loaded):
90 lb x 20
160 lb x 10
180 lb x 10
200 lb x 5
220 lb x 5
240 lb x 5
250 lb x 4
260 lb x 4
270 lb x 3
180 lb x 12

Dumbbell Shrugs:
55's x 15
60's x 10
65's x 10
75's x 10
75's x 10

Seated Low Cable Rows:
80 x 15
90 x 12
100 x 10
110 x 8
120 x 6
70 x 15

I know the feeling. I have a compression bandage i was wrapping with but it sucks to do and I always forget it.
Title: Re: tobymax's training log
Post by: tobymax on March 18, 2016, 01:46:57 PM
I've been feeling the need to do cardio lately, so I've done it this week.  I know the feeling will pass...

Wednesday March 16
35 minutes on elliptical, interval setting so it switched from easy to difficult to easy, etc.
Started at level 5, increased up to finish at level 10.


Thursday March 17 - some shoulders, some cardio
Seated BB OHP:
bar x 20
100 lb x 10
100 lb x 10
100 lb x 10
105 lb x 8
110 lb x 6
115 lb x 5
120 lb x 5
125 lb x 5
95 lb x 13 (fail at 14)

Then 20 min of slow jogging around the indoor track with a run downstairs and back upstairs between each lap.  10 laps.

Title: Re: tobymax's training log
Post by: piperdown on March 18, 2016, 02:40:39 PM
Nice! Getting back into the groove Toby! Keep it up  :thumbsup:
Title: Re: tobymax's training log
Post by: tobymax on March 21, 2016, 11:44:01 AM
Thanks piper.

Friday March 18 - Shoulders & Arms
More shoulders...

Dumbbell Lateral Raises / Hammer Curl -- no rest supersets:
15's x 15
17.5's x 12
20's x 10
22.5's x 8
25's x 6
(same weight and rep# for both exercises)

Face Pulls / Triceps Push Down -- no rest supersets:
70 x 12
80 x 10
80 x 10
90 x 10
90 x 10
(same weight and rep# for both exercises)

EZ Bar Close Grip Curls:
50 lb x 15
50 lb x 10
50 lb x 10

Close Grip Bench Press:
95 lb x 15
105 lb x 12
115 lb x 10

Preacher Curl Machine:
50 x 12
60 x 8
70 x 6

So far so good, no elbow problems with the arm workout.



Sunday March 20: Deadlifts & Cardio

Deadlifts:
135 lb x 5
185 lb x 5
205 lb x 5
225 lb x 5
255 lb x 2
275 lb x 2
295 lb x 2
305 lb x 2

Followed by 20 minutes of slow indoor jogging, and running up/down a flight of stairs 10 times.
Title: Re: tobymax's training log
Post by: Bando on March 21, 2016, 01:01:42 PM
running up/down a flight of stairs 10 times.

Not one stairmaster was needed that day
Title: Re: tobymax's training log
Post by: tobymax on March 22, 2016, 10:35:24 AM
Oh no, no stairmaster.  My new Garmin EvoFit wants me to do 10 flights of stairs per day, so I try to oblige.  I guess it knows your elevation changes, so it wouldn't count stairmaster flights.

Monday March 21 - Chest & light cardio
Bench Press:
bar x 30
135 lb x 5
185 lb x 5
195 lb x 5
200 lb x 5
205 lb x 4
210 lb x 3
215 lb x 2
220 lb x 2
135 lb x 20

Dumbbell Flys:
20's x 15
22.5's x 12
25's x 10
30's x 10
30's x 10

15 minutes of slow indoor jogging and going up & down stairs.
Title: Re: tobymax's training log
Post by: tobymax on March 23, 2016, 10:14:47 AM
Quick, light workout yesterday after getting in 12 flights of stairs at the office....

Tuesday March 22 - Cardio & Back

Warmed up with 15 minutes pretty intense cardio... at least as intense as one can get on an elliptical.  Worked up a sweat anyway.

Lat Pulldowns on TechnoGym Machine:
88 lb x 15
99 lb x 12
110 lb x 12
121 lb x 10
132 lb x 10

Lower Back Extensions:
BW x 10
+10 lb x 10
+10 lb x 10
BW x 10
BW x 10

Cable Straight Arm Push Downs:
80 x 12
90 x 10
100 x 8
90 x 10
80 x 12

Rushed through that in 40 minutes including the cardio.
Title: Re: tobymax's training log
Post by: tobymax on March 24, 2016, 01:46:22 PM
Ummmm, I guess I haven't felt like doing legs since March 7.  Maybe tonight.  Meanwhile, yesterday's shoulder workout... nothing to write home about.

Wednesday March 23 - Shoulders & light cardio

Military OHP:
bar x 10
bar x 10
95 lb x 5
95 lb x 5
105 lb x 5
110 lb x 5
110 lb x 5

Dumbbell Reverse Incline Flys:
17.5's x 12
20's x 10
22.5's x 10
22.5's x 8
22.5's x 8

Dumbbell Lateral Raises:
20's x 10
22.5's x 5
25's x 5
25's x 5
30's x 5

Followed by speed walking 1000 steps around the indoor track, and up/down a flight of stairs 12 times.

One day soon I'll get back to spending all my precious gym time at the weights instead of doing this weak cardio stuff.   :D
Title: Re: tobymax's training log
Post by: piperdown on March 24, 2016, 02:29:18 PM
Reverse flies for delts and chest flies are where I wish the work gym had more incremental DBs. Sometimes 20lbs is too light and 25's are too heavy. Would be nice to have 22.5's lying around.
Commercial gym has them but I rarely head down there.

Good solid lifting session Toby  :)
Title: Re: tobymax's training log
Post by: tobymax on March 29, 2016, 12:40:31 PM
It's been a rough 5 days for training.  Or not training.

Thursday March 24 -- I went in and did 35 minutes of pretty intense cardio.  Worked up a pretty good sweat, which is rare for me.

Friday-Saturday-Sunday -- I had planned to do two workouts over this weekend, but it didn't pan out.

Monday March 28 -- I was sick to my stomach all day  Nothing major, just an annoyance.  Went to the gym anyway.  Did 5 sets of light leg presses and 4 sets of leg curls, and called it a day.  Didn't feel like eating when I got home, so I had a 2-scoop protein shake and some crackers for dinner.

Title: Re: tobymax's training log
Post by: tobymax on March 30, 2016, 12:33:26 PM
Last night I wanted to do some high volume, so I did light iso work.  Still working my way back into doing biceps...

Tuesday March 29 - Shoulders and Arms

Dumbbell Lateral Raises & Dumbbell Curls Supersets - same weight and reps for both:
15's x 15
17.5's x 12
22.5's x 10
25's x 8
30's x 6

Cable-Rope Triceps Push Down & Cable-Rope Face Pulls Supersets - same weight and reps for both:
80 x 10
80 x 10
80 x 10
70 x 10
70 x 10

Front Shoulder Raise / Curls Supersets - same weight and reps for both
Using a 35 lb plate:
35 lb x 10
35 lb x 10
35 lb x 10
35 lb x 10
35 lb x 10

Behind-the Back Barbell Forearm Curls:
40 lb x 15
50 lb x 12
50 lb x 12
50 lb x 12
50 lb x 12
Title: Re: tobymax's training log
Post by: tobymax on April 01, 2016, 12:09:44 PM
Thursday March 31 - Chest

Bench Press:
bar x 20
bar x 20
135 lb x 5
155 lb x 5
175 lb x 5
185 lb x 5
195 lb x 5
205 lb x 5
210 lb x 2
215 lb x 2
220 lb x 2
225 lb x 1
135 lb x 15

Barbell Pullovers
lying flat, close grip with pre-loaded bb:
80 lb x 10
80 lb x 10
80 lb x 10
80 lb x 10
80 lb x 10

Pec Flys on FreeMotion Machine:
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
Title: Re: tobymax's training log
Post by: tobymax on April 04, 2016, 11:12:03 AM
Friday April 1:  Cardio


Sunday April 3

Military OHP:
bar x 10
bar x 10
95 lb x 5
100 lb x 5
105 lb x 5
110 lb x 5
115 lb x 5
120 lb x 3
125 lb x 1 - fail at 2!
125 lb x 2
125 lb x 2
95 lb x 10

Dumbbell Curls
(did these between sets of OHP):
15's x 10
15's x 15
17.5's x 12
20's x 10
22.5's x 10
25's x 10
15's x 10

Cable Overhead Triceps Extensions:
60 x 15
60 x 15
60 x 15

Close Grip Cable Curls:
60 x 10
60 x 10
60 x 10


Haven't really done deadlifts or legs for a while.  Been moving a lot of furniture and crap at work and home, and my back is kinda stressed out.  Just haven't felt like doing legs, but will hit that if I make it to the gym this evening.  This week will be kinda iffy about getting to the gym due to stuff going on at work, working into the evenings.
Title: Re: tobymax's training log
Post by: Bando on April 04, 2016, 03:42:37 PM
Protip: If you do deads and squats your back will not get stressed out my moving furniture and stuff.
Title: Re: tobymax's training log
Post by: tobymax on April 04, 2016, 10:45:52 PM
Thanks Bando, yeah I know.  I do deadlifts on the regular, and I ALMOST did squats today for the first time in... I don't know, months.  The stupid thing I did at work was to carry a stack of 7 or 8 stackable chairs.  Not that heavy, but I couldn't stand up straight and  carried them about 100 feet sorta stooped over.  Dumb.

Monday April 4 - Legs

Leg Press:
270 lb x 10
360 lb x 10
450 lb x 5
540 lb x 4
630 lb x 2
630 lb x 2

Calf Press on the Leg Press:
360 lb x 10 <--5  sets

Lying Leg Curls:
70 x 10 <--5 sets

Then 8 speed-walk laps around the 1/10 mile indoor track with a trip down and up the stairs between each lap.
Title: Re: tobymax's training log
Post by: tobymax on April 06, 2016, 10:06:20 AM
Tuesday April 5 - Lats & Traps

Hammer Strength Iso-Lateral High Row, plate loaded:
90 lb x 15
90 lb x 15
160 lb x 10
180 lb x 10
180 lb x 10
210 lb x 5
230 lb x 5
250 lb x 5

Dumbbell Shrugs:
50's x 15
55's x 10
60's x 10
65's x 10
70's x 10

Hammer Strength Iso-Lateral Low Row, plate loaded:
90 lb x 15
140 lb x 10
150 lb x 10
160 lb x 8
170 lb x 6

Cable Straight Arm Push Down:
70 x 15
70 x 15
70 x 15
80 x 10
90 x 8

8 laps on indoor track, down & up a flight of stairs between each lap.
Title: Re: tobymax's training log
Post by: sakustoms on April 06, 2016, 01:40:41 PM
Good to see you getting things done in here Toby. :thumbsup:

Like the new Avi. Looking swole.
Title: Re: tobymax's training log
Post by: piperdown on April 06, 2016, 02:43:13 PM
Yep, pic looks good.
Good back pulling workout today too!
Title: Re: tobymax's training log
Post by: tobymax on April 08, 2016, 05:04:28 PM
Thanks guys.

Weird chest workout last night.  Fixin' to go to the gym now, but now sure what I'm going to do.  I'm due for deadlifts, but I thought I was going to miss today's workout so I've had my mind set on doing DL's on Sunday.  Would throw me for a loop to do them today.  Maybe I'll do cardio today.

Thursday April 7 - A different kinda chest workout

Hammer Strength Incline Chest Press:
90 lb x 10
90 lb x 10

140 lb x 5
150 lb x 5
160 lb x 5
170 lb x 5
180 lb x 5

FreeMotion Machine Fly:
120 x 5
130 x 5
140 x 5
150 x 5
150 x 5

Hammer Strength Decline Chest Press:
160 lb x 5
180 lb x 5
190 lb x 5
200 lb x 5
210 lb x 5

Barbell Pullovers, lying flat, close grip:
80 lb x 5 <--5 sets

Svend Presses:
Three 5 lb plates pressed together...
5 low, 5 mid, 5 high <--3 sets of that
Title: Re: tobymax's training log
Post by: XavierNusum on April 12, 2016, 01:11:11 AM
Barbell pullovers sound brutal! Good stuff!!
Title: Re: tobymax's training log
Post by: sakustoms on April 12, 2016, 06:32:45 AM
Good chest workout Toby. I do DB pullovers and can really feel them.
Title: Re: tobymax's training log
Post by: tobymax on April 13, 2016, 11:15:02 AM
Yeah I love pullovers for a good chest pump.  I usually do sets of 10 with 80lb, but I was just having a 5 rep kinda day. 

Friday 4/8 I did cardio.  Did not make it to the gym on Sunday 4/10 as planned.  Finally did some deadlifts on Monday.

I almost skipped DL's since my back was kinda wonky on Monday, but once I got into them it felt better.  I kept it pretty light and very low rep.

Monday April 11 - Deadlifts
135 lb x 10
205 lb x 5
225 lb x 2
245 lb x 2
255 lb x 2
275 lb x 2
285 lb x 1

That's ALL!  Then I did my speed walk/slow jog around the indoor track with a flight down/up stairs between each lap.  8 laps.  That works up a pretty good sweat for me.


I missed going to the gym last night because of a work event with our company owners and execs in town, and ate myself silly last night.  I hope I'm not expected at tonight's dinner.
Title: Re: tobymax's training log
Post by: tobymax on April 15, 2016, 09:26:08 AM
Shoulders.  Went in last night intending to hit OHP 95 lb, 5 sets of 10.  I can do that.  But couldn't do it last night.  Felt weak.

Thursday April 14 - Shoulders

Military OHP:
bar x 10
bar x 10
95 lb x 5 - Oh no, this is going to be a weak day.
95 lb x 10 - better
95 lb x 10
95 lb x 5
95 lb x 5

Next two were supersetted, no rest:

Dumbbell Shrugs:
55's x 15
60's x 12
65's x 10
70's x 10
75's x 10

Dumbbell Lateral Raises:
15's x 10
17.5's x 10
20's x 8
22.5's x 8
25's x 6

Reverse Flys on FreeMotion Machine:
55 x 10
65 x 10
75 x 8
80 x 6
85 x 5

Then indoor walking and stair climbing for 15 minutes.
Title: Re: tobymax's training log
Post by: XavierNusum on April 15, 2016, 01:23:03 PM
Good stuff, I might be mimicking a lot of that delt workout tomorrow!
Title: Re: tobymax's training log
Post by: sakustoms on April 15, 2016, 02:33:01 PM
Definitely a good shoulder workout Toby. I don't do lateral raises with more than 15lb DB's. Anything more really bothers my shoulders.
Title: Re: tobymax's training log
Post by: tobymax on April 18, 2016, 10:43:42 AM
Definitely a good shoulder workout Toby. I don't do lateral raises with more than 15lb DB's. Anything more really bothers my shoulders.
So far no shoulder problems with this (almost) 52 yo old fart.  Knock on wood.  I  still need a lot of shoulder work, so even if I only make it to the gym once or twice in a week, shoulders will be done.

Friday 4/15:  I did an arms fun day.  I supersetted biceps/triceps:  3 biceps exercises 5 sets each, 3 triceps exercises 5 sets each, all 10 to 15 reps.  Then reverse grip curls for forearms.  Freaky pump.

Now that I have compression sleeves, I can do arms with no elbow pain.  This week I'll try pull ups again.  I found some sleeves at Academy Sporting Goods which combine a compression sleeve with a forearm band.


Sunday April 17 - Chest

Bench Press:
bar x 25
bar x 25
135 lb x 5
185 lb x 5
190 lb x 5
195 lb x 5
200 lb x 3
205 lb x 3
215 lb x 2
225 lb x 2
185 lb x 5
135 lb x 15

Dumbbell Flys, flat:
35's x 12 <--3 sets

Then I did my walking and stair flights. 
Title: Re: tobymax's training log
Post by: piperdown on April 18, 2016, 01:53:04 PM
Arm days are fun!!

Looks like you had a good couple days in the gym over the weekend.
Glad you found something to help the old elbows out. Mine squawk now and then and I end up using some neoprene sleeves too. My are kind of ratty by now and I really need a new pair.
Title: Re: tobymax's training log
Post by: tobymax on April 19, 2016, 09:29:20 AM
Monday April 18 - Lats

Pull Ups:
10 - medium wide grip
6 - narrower grip
5 -
5 -  pretty narrow grip on the last three sets
5 -
Narrow grip feels better on the elbows.

Hammer Strength Iso Lateral High Row:
140 lb x 10
160 lb x 10
180 lb x 10
200 lb x 10
210 lb x 8

HS Iso Lateral Low Row:
90 lb x 10
110 lb x 10
120 lb x 10
120 lb x 10
120 lb x 10

Well the elbows didn't hurt much during the workout, but this morning they're feeling it.   With these pull movements the neoprene sleeves with forearm strap were too bulky, binding, and hot.  I think I'm going to return them.  I have one "Copper" brand compression sleeve which is thin and breathable and works pretty well.  Think I'll pick up another one of those. 
Title: Re: tobymax's training log
Post by: XavierNusum on April 20, 2016, 04:18:12 PM
That's serious pull-up work!!
Title: Re: tobymax's training log
Post by: tobymax on April 21, 2016, 10:12:53 AM
Thanks Xav.  I used to be able to do a lot more, but elbow pain pretty much put a stop to pull ups almost four years ago. 

Did a few deadlifts last night...

Wednesday April 20

Deadlifts:
135 lb x 5
205 lb x 5
255 lb x 5
275 lb x 3
295 lb x 3
305 lb x 2
315 lb x 1

Then I did some 60 lb dumbbell shrugs, then did my speed walking and stair flights.  If I ever remember to bring running shoes instead of my flat-bottomed training shoes, I might run instead of speed walk or slow jog.

I've got to get back to doing DL's weekly to make some progress on them again.  It's frustrating to know that I CAN and HAVE lifted 315x5, and 335x2, and 345x1, but at the moment it feels like I can barely get 315 off the ground for a single.
Title: Re: tobymax's training log
Post by: XavierNusum on April 21, 2016, 06:24:14 PM
I hear you on pulls. You have to train them to get better at them. I think it's more CNS and technique than strength! Your mind has to be right!
Title: Re: tobymax's training log
Post by: tobymax on April 22, 2016, 09:23:54 AM
Decent little shoulder workout last night.  Going to a family weddding in Arkansas this weekend, so won't be back in the gym at least until Monday evening.

Thursday April 21 - Shoulders

Military OHP:
bar x 15
bar x 15
95 lb x 5
105 lb x 5
115 lb x 5
125 lb x 3
130 lb x uh oh, fail.
130 lb x 1
130 lb x 2
95 lb x 10

Dumbbell Incline Reverse Flys:
17.5's x 10
22.5's x 10
22.5's x 8
22.5's x 8
22.5's x 8
Did not feel mtm connection on that.  Need more reverse delt work...

Cable/Rope Face Pulls:
70 x 12
75 x 12
80 x 10
80 x 10
80 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 10

After doing lats, deads, and shoulders this week, my upper-upper back has some awesome DOMS.
Title: Re: tobymax's training log
Post by: sakustoms on April 22, 2016, 09:26:44 AM
Looks like a real good shoulder workout.

I hear you on the deads. I have not deadlifted in a long time since they pretty much took away the only spot in our gym where I could do them.  >:(
Title: Re: tobymax's training log
Post by: tobymax on April 22, 2016, 09:35:48 AM
Looks like a real good shoulder workout.

I hear you on the deads. I have not deadlifted in a long time since they pretty much took away the only spot in our gym where I could do them.  >:(

That is grounds for changing gyms!  Is there another place you can go?
Title: Re: tobymax's training log
Post by: sakustoms on April 22, 2016, 09:41:52 AM
Looks like a real good shoulder workout.

I hear you on the deads. I have not deadlifted in a long time since they pretty much took away the only spot in our gym where I could do them.  >:(

That is grounds for changing gyms!  Is there another place you can go?

I probably could but it would cost more and I wouldn't be able to workout on my lunch break like I do now.
Title: Re: tobymax's training log
Post by: XavierNusum on April 22, 2016, 04:34:16 PM
Very nice delt work! I get the mind muscle connection on rear delts. I had to start doing chest supported work for those and db rows to cut down on bicep help!
Title: Re: tobymax's training log
Post by: tobymax on April 26, 2016, 12:58:19 PM
Should have done legs last night.  I'm psyching myself up to do squats again, so every time I walk into the gym and both squat racks are occupied, I take that as a signal to skip legs day. Besides, chest is more fun for me... ;D

Monday April 25 - Chest

Bench Press:
bar x 20 <--2 sets
135 lb x 5
155 lb x 5
175 lb x 5
185 lb x 5
205 lb x 5
215 lb x 3
225 lb x 3
135 lb x 18

Barbell Pullovers (lying flat, with a cgbp between each rep):
80 lb x 10
80 lb x 10
80 lb x 10

FreeMotion Machine Flys:
110 lb x 10
110 lb x 10
110 lb x 10
Title: Re: tobymax's training log
Post by: XavierNusum on April 26, 2016, 06:21:29 PM
I don't condone skipping legs, but when the squat racks are full, what are you gonna do? But I think the opposite should be done to balance things out. You should throw in a squat pyramid every time you enter the gym and a rack is open. Just a quick 5, 4, 3, 2, 1  ;)
Title: Re: tobymax's training log
Post by: sakustoms on April 27, 2016, 07:06:37 AM
Should have done legs last night.  I'm psyching myself up to do squats again, so every time I walk into the gym and both squat racks are occupied, I take that as a signal to skip legs day. Besides, chest is more fun for me... ;D

Monday April 25 - Chest

Bench Press:
bar x 20 <--2 sets
135 lb x 5
155 lb x 5
175 lb x 5
185 lb x 5
205 lb x 5
215 lb x 3
225 lb x 3
135 lb x 18

Barbell Pullovers (lying flat, with a cgbp between each rep):
80 lb x 10
80 lb x 10
80 lb x 10

FreeMotion Machine Flys:
110 lb x 10
110 lb x 10
110 lb x 10

The bolded above is pretty much my life... But, we only have 1 squat rack. Don't worry though, we've got dozens of cardio machines.  >:(

Looks like a great chest workout Toby. :thumbsup:
Title: Re: tobymax's training log
Post by: tobymax on April 27, 2016, 12:52:38 PM
I don't condone skipping legs, but when the squat racks are full, what are you gonna do? But I think the opposite should be done to balance things out. You should throw in a squat pyramid every time you enter the gym and a rack is open. Just a quick 5, 4, 3, 2, 1  ;)

That's a good idea.  I don't condone skipping legs either, but I've just been in a non-legs groove lately.
Title: Re: tobymax's training log
Post by: piperdown on April 27, 2016, 02:26:13 PM
I don't condone skipping legs, but when the squat racks are full, what are you gonna do? But I think the opposite should be done to balance things out. You should throw in a squat pyramid every time you enter the gym and a rack is open. Just a quick 5, 4, 3, 2, 1  ;)

That's a good idea.  I don't condone skipping legs either, but I've just been in a non-legs groove lately.

Bulgarian split lunges...just saying  ;D
Title: Re: tobymax's training log
Post by: tobymax on April 28, 2016, 09:34:46 AM
Okay, okay, I'm going to give squats another try.  Looking back through my journal, I haven't done them since Jan 2015.  Knee pain, lower back pain, whine, whine, whine. It's been all leg presses since then.  I'll probably not even try any more than 135 for the first couple of times.

Last night I got pissed off doing deadlifts because I couldn't pull very much.

Wednesday April 27 - Back

Deadlifts:
135 lb x 10
225 lb x 5
275 lb x 5
295 lb x 5
315 lb x fail
315 lb x fail
Damn it!
315 lb x fail
225 lb x 8

I ran through those first four sets pretty quickly and felt great!  I must have shot my wad by going too fast and too many reps at 295.

Hammer Strength Iso-Lateral High Row:
180 lb x 10
180 lb x 10
180 lb x 10
180 lb x 10
180 lb x 10
Title: Re: tobymax's training log
Post by: piperdown on April 28, 2016, 02:11:30 PM
Weren't you pulling 315 pretty regularly not that long ago?
Bummer about the fail. You'll get it again.

Now about those squats.......  ;D
Title: Re: tobymax's training log
Post by: tobymax on April 28, 2016, 02:34:18 PM
Weren't you pulling 315 pretty regularly not that long ago?
Bummer about the fail. You'll get it again.

Now about those squats.......  ;D

Yes, including last week.  My body weight is down about 10 lbs since I used to regularly do 315+ for reps.  I kinda had an adrenaline rush going with some metal playing on my headphones, and I think I did those first 4 sets too quickly.  That just wiped me out.  I want to get back up to new PR territory, so I'll probably do lower reps to work my way up there next time. 
Title: Re: tobymax's training log
Post by: piperdown on April 28, 2016, 02:41:50 PM
Weren't you pulling 315 pretty regularly not that long ago?
Bummer about the fail. You'll get it again.

Now about those squats.......  ;D

Yes, including last week.  My body weight is down about 10 lbs since I used to regularly do 315+ for reps.  I kinda had an adrenaline rush going with some metal playing on my headphones, and I think I did those first 4 sets too quickly.  That just wiped me out.  I want to get back up to new PR territory, so I'll probably do lower reps to work my way up there next time.

10lbs lighter and rushing through the previous reps...ugh, that's probably the reason then.
How far are you dropping down or are you at maintenance weight now?
Title: Re: tobymax's training log
Post by: tobymax on April 28, 2016, 02:49:34 PM
10lbs lighter and rushing through the previous reps...ugh, that's probably the reason then.
How far are you dropping down or are you at maintenance weight now?

I'm 162/163 right now, and would like to be about 158 for summer.  Want to be more ripped than all the other old farts when I show up for my gymnastics reunion in my hometown on Memorial Day weekend. ;)

All of the PR's in my sig occurred when I weighed 173 last year.
Title: Re: tobymax's training log
Post by: piperdown on April 28, 2016, 02:59:19 PM
10lbs lighter and rushing through the previous reps...ugh, that's probably the reason then.
How far are you dropping down or are you at maintenance weight now?

I'm 162/163 right now, and would like to be about 158 for summer.  Want to be more ripped than all the other old farts when I show up for my gymnastics reunion in my hometown on Memorial Day weekend. ;)

All of the PR's in my sig occurred when I weighed 173 last year.

I hear you! I'm tired of the "dad bod" and looks like I'll need to drop down to about 180 to get past that look. So, about 15 fricken pounds to go..............
Plus, 30 year reunion is in 2 years. I've kept up with most of my classmates on FB and don't plan on being as out of shape as those guys are.
Title: Re: tobymax's training log
Post by: XavierNusum on April 28, 2016, 03:24:54 PM
10lbs lighter and rushing through the previous reps...ugh, that's probably the reason then.
How far are you dropping down or are you at maintenance weight now?

I'm 162/163 right now, and would like to be about 158 for summer.  Want to be more ripped than all the other old farts when I show up for my gymnastics reunion in my hometown on Memorial Day weekend. ;)

All of the PR's in my sig occurred when I weighed 173 last year.

I hear you! I'm tired of the "dad bod" and looks like I'll need to drop down to about 180 to get past that look. So, about 15 fricken pounds to go..............
Plus, 30 year reunion is in 2 years. I've kept up with most of my classmates on FB and don't plan on being as out of shape as those guys are.

Guys stop, you're making me feel bad for my forever bulk!  :(   LOL

Title: Re: tobymax's training log
Post by: XavierNusum on April 28, 2016, 03:27:22 PM
Should have done legs last night.  I'm psyching myself up to do squats again, so every time I walk into the gym and both squat racks are occupied, I take that as a signal to skip legs day. Besides, chest is more fun for me... ;D


The bolded above is pretty much my life... But, we only have 1 squat rack. Don't worry though, we've got dozens of cardio machines.  >:(

Looks like a great chest workout Toby. :thumbsup:


I hear you Eric, it's one of the reasons I started building a home gym. Actually one of two main reasons. I can't wait until the all of these barbell types clubs you see on youtube come to my area! LOL
Title: Re: tobymax's training log
Post by: sakustoms on April 29, 2016, 08:51:10 AM
Should have done legs last night.  I'm psyching myself up to do squats again, so every time I walk into the gym and both squat racks are occupied, I take that as a signal to skip legs day. Besides, chest is more fun for me... ;D


The bolded above is pretty much my life... But, we only have 1 squat rack. Don't worry though, we've got dozens of cardio machines.  >:(

Looks like a great chest workout Toby. :thumbsup:


I hear you Eric, it's one of the reasons I started building a home gym. Actually one of two main reasons. I can't wait until the all of these barbell types clubs you see on youtube come to my area! LOL

I used to belong to a hole in the wall gym. They had exactly 3 treadmills, and if you were lucky, 2 of them worked at any given time. Plus maybe 2 cheap exercise bikes.

But, they had 2 nice power cages, super nice bench with spotters platform etc.... The bad part was it was 3x the price of my current gym, and they went out of business.  :(
Title: Re: tobymax's training log
Post by: tobymax on April 29, 2016, 09:40:20 AM
Hey guess what... I did squats last night!  First time in 15 months.  Yes, I used a massive 135 lbs and did 5x5.  No e-stats -- video proof.

One week from today I'll turn 52.  Starting from scratch on squats...

http://youtu.be/_GHiZ0SDLqs (http://youtu.be/_GHiZ0SDLqs)


Thursday April 28 - Legs

15 min on elliptical and running the stairs

Squats:
135 lb x 5 x 5

Lying Leg Curls:
70 x 10
70 x 10
90 x 5
90 x 5
90 x 5

10 more minutes of stair running.
Title: Re: tobymax's training log
Post by: piperdown on April 29, 2016, 10:26:29 AM
Whoo hoo, squats!  :rocker:

You'll not hear me sayin anything about squat weight as it wasn't more than 2 years ago I seriously struggled with 135. And when I say struggled I mean even getting just a few reps at that weight.
Title: Re: tobymax's training log
Post by: tobymax on May 02, 2016, 01:00:49 PM
Catching up, logging Friday's workout.  Didn't make it to the gym over the weekend.

Friday April 29 - Shoulders & Biceps

Military OHP:
bar x 15
95 lb x 5
105 lb x 8 -- why, I don't know.  I just kept going past 5.
115 lb x 5
120 lb x 4
125 lb x 2
95 lb x 10

Dumbbell Curls:
(alternating hammer curl with regular curl)
20's x 10
22.5's x 10
25's x 10
30's x 10
30's x 10

Face Pulls:
70 x 12
70 x 12
80 x 10
80 x 10
90 x 10

Machine Preacher Curls:
50 x 10
60 x 10
70 x 10

EZ Bar Curl:
50 lb x 8
Left elbow started hurting, so time to call it quits.


I'm due for chest today, but hey -- I kinda feel like doing squats again!  Maybe I'll go up to 155 lbs this time!  :-[
Title: Re: tobymax's training log
Post by: sakustoms on May 02, 2016, 01:21:56 PM
Back to squats. What fun hun?  ;D I too avoided squats 'forever' and just started back. It sucks but I know I have to. Enjoy them.  ;)

Looks like you got a real good workout Friday. I wish I could do curls but my right bicep just won't stand for it, except light db curls.
Title: Re: tobymax's training log
Post by: piperdown on May 02, 2016, 02:10:52 PM
Nice solid shoulder day  :)

Title: Re: tobymax's training log
Post by: tobymax on May 03, 2016, 09:31:08 AM
Thanks guys.

Got in a mixed workout yesterday.

Monday May 2 - BP and Squats(!)

Bench Press:
bar x 20
135 lb x 10
185 lb x 5
195 lb x 5
205 lb x 5
210 lb x 5
135 lb x 18

Squats:
bar x 10
135 lb x 5
135 lb x 5
155 lb x 5
155 lb x 5
135 lb x 5
Yeah, I went up to 155 lbs this time!   :-[

Then I did handstand practice and handstand push ups against a wall.  1 set of 8 and 2 sets of 5 push ups.  Managed to balance for a solid 4-count one time when I pulled my feel away from the wall.

8 handstand push ups against a wall:
http://youtu.be/UlF6sRkhg0k (http://youtu.be/UlF6sRkhg0k)
Title: Re: tobymax's training log
Post by: sakustoms on May 03, 2016, 10:36:18 AM
That's probably 5 more handstand pushups than I could do. I'm not sure my shoulders would even allow me to do 1.

If you keep squatting a couple times a week those numbers should jump up quickly.
Title: Re: tobymax's training log
Post by: tobymax on May 04, 2016, 09:32:04 AM
Did some deadlift singles, trying to break my deadlift slump...

Tuesday May 3 - Deads

Deadlifts:
135 lb x 10
205 lb x 5
255 lb x 1
275 lb x 1
295 lb x 1
305 lb x 1
325 lb x fail  >:(
315 lb x 1
205 lb x 5
135 lb x 10

At least I got back up to 315 this time.  Still very weak in the deadlift department.

Then I did 15 minutes speed walking and 10 flights of stairs.

Title: Re: tobymax's training log
Post by: piperdown on May 04, 2016, 10:11:52 AM
Well, you got it back and that's what counts.
A few more weeks and you'll be pulling the 325 again too.
Title: Re: tobymax's training log
Post by: sakustoms on May 04, 2016, 01:25:14 PM
Well, you got it back and that's what counts.
A few more weeks and you'll be pulling the 325 again too.

Agreed. I know I couldn't pull 315 anymore. You'll be blowing past that in no time.
Title: Re: tobymax's training log
Post by: tobymax on May 05, 2016, 11:09:37 AM
Sort of a light, fast-paced workout of misc stuff last night...

Wednesday May 4 - Misc

Pull Ups:  10, 8, 5, 5, 5

Incline Bench Press:
bar x 20
135 lb x 10
155 lb x 8
175 lb x 6
185 lb x 5

Reverse Flys on FreeMotion Machine:
50 x 12
60 x 10
70 x 8
80 x 6
90 x 5

Pec Flys on FreeMotion Machine:
100 x 12
110 x 10
120 x 8
130 x 6
140 x 5

Followed by 10 flights of stairs.
Title: Re: tobymax's training log
Post by: sakustoms on May 05, 2016, 12:20:26 PM
Sort of a light, fast-paced workout of misc stuff last night...

Wednesday May 4 - Misc

Pull Ups:  10, 8, 5, 5, 5

Incline Bench Press:
bar x 20
135 lb x 10
155 lb x 8
175 lb x 6
185 lb x 5

Reverse Flys on FreeMotion Machine:
50 x 12
60 x 10
70 x 8
80 x 6
90 x 5

Pec Flys on FreeMotion Machine:
100 x 12
110 x 10
120 x 8
130 x 6
140 x 5

Followed by 10 flights of stairs.

How long did all of this take you?
Title: Re: tobymax's training log
Post by: tobymax on May 05, 2016, 12:45:04 PM
How long did all of this take you?

50 minutes, maybe 55 with the stairs.  25 sets, very little rest between sets, about 1 minute.   Cardio weight training!
Title: Re: tobymax's training log
Post by: sakustoms on May 05, 2016, 01:50:02 PM
How long did all of this take you?

50 minutes, maybe 55 with the stairs.  25 sets, very little rest between sets, about 1 minute.   Cardio weight training!

Nice. My workouts are taking me longer now but that's due to needing extra rest between sets, especially with squats.  :-[
Title: Re: tobymax's training log
Post by: tobymax on May 09, 2016, 09:56:34 AM
Wow, had a whirlwind weekend of family get-togethers and birthdays.  Friday: Drove 3 1/2 hours to my sister's home, big lunch with sis and aunt who was visiting from out of town, birthday dinner (mine) with an old high school friend, then drinking until late.  Saturday: Niece's birthday lunch, then a big family party out in the country for my (a different) aunt's 80th.  Then a huge family dinner with some 20 people and 6 dogs in my sister's small house.  Pie.  Cake.  More drinking.  Drove back home on Sunday.  It was fabulous.  Did not dare to step on the scale this morning.

Catching up on last week's last workout:

Thursday May 5 - Legs

15 minutes on elliptical, resistance level 8/15.

Squats:
135 lb x 5
135 lb x 5
155 lb x 5
155 lb x 5
135 lb x 5

Seated Leg Curls:
66 lb x 15
77 lb x 10
77 lb x 10
88 lb x 8
88 lb x 8

15 more minutes on elliptical, resistance level 5/15.

5 flights of stairs.

My re-introduction to squats is going to be slow and deliberate.  So far so good... no knee pain, no back issues, no balance problems with only 155.   Planning to add 10 lbs per week, then get comfortable at 225 for a few weeks before going up from there.
Title: Re: tobymax's training log
Post by: sakustoms on May 09, 2016, 12:55:54 PM
Sounds like you had a great weekend. I wouldn't worry too much about one weekend of splurging.

My squat progress is slowly moving up also. I feel your pain.
Title: Re: tobymax's training log
Post by: tobymax on May 16, 2016, 09:38:48 AM
Going back to an A/B full body program that I did for most of 2014.  I fell off the rails of that when I quit doing squats due to knee pain.  Now I'm bringing back squats, so it will be:

Workout A:  Squats + Bench Press + 1 or 2 others exercises such calves, rows, flys, shoulder raises, etc.
Workout B:  Deadlifts + OHP + 1 or 2 others as above.


Friday May 13:  Workout A

Squats (baby squats):
bar x 5
95 lb x 5
135 lb x 5
155 lb x 5
165 lb x 5
165 lb x 5

Bench Press:
bar x 20
13 lb x 10
185 lb x 5
185 lb x 5
205 lb x 5
205 lb x 5
135 lb x 15

Seated Calf Raise, plate loaded:
90 lb x 10
100 lb x 10
110 lb x 10
120 lb x 10
120 lb x 10

Seated Rows:
80 x 10
90 x 10
100 x 8
110 x 6
120 x 5

60 minutes


Sunday May 15 - Workout B

Dead Lift:
135 lb x 10
205 lb x 5
255 lb x 5
275 lb x 1
295 lb x 1
305 lb x 1
315 lb x 1
255 lb x 5
205 lb x 5

Military OHP:
bar x 10
95 lb x 10
95 lb x 10
105 lb x 8 (fail at attempted 10)
115 lb x 5
95 lb x 7 (fail at attempted 10)

Face Pulls:
70 x 15
80 x 10
80 x 10
90 x 10
90 x 10

60 minutes
Title: Re: tobymax's training log
Post by: piperdown on May 16, 2016, 09:45:31 AM
^^ solid plan Toby!  :)
Title: Re: tobymax's training log
Post by: tobymax on May 17, 2016, 09:24:26 AM
Thanks Eric.  I may need to add a third day to that A/B rotation, maybe a pure cardio day and/or some light iso exercises.  I'm going to try doing the Deadlift/OHP workout today, but since I just did that Sunday ... well, we'll see how it goes.

Monday May 16 - Workout A, Squats and Bench

Squats:
bar x 10
bar x 10
135 lb x 5
155 lb x 5
165 lb x 5
165 lb x 5
165 lb x 5
Ready to move up to 175 next time.

Bench Press:
80 lb x 15 (bar was already loaded with that)
135 lb x 10
185 lb x 5
190 lb x 5
195 lb x 5
200 lb x 5
205 lb x 5

Dumbbell Lateral Raises:
20's x 10
22.5's x 10
25's x 5
30's x 5
30's x 5

10 flights of stairs.

50 minutes.
Title: Re: tobymax's training log
Post by: piperdown on May 17, 2016, 10:20:48 AM
Let me get this right....deadz on Sunday, squats yesterday and you're attempting more deadz today?!  :o
That's crazy!
Title: Re: tobymax's training log
Post by: tobymax on May 17, 2016, 10:45:52 AM
Let me get this right....deadz on Sunday, squats yesterday and you're attempting more deadz today?!  :o
That's crazy!

Well it's not like I lift very heavy or anything, but I was thinking tonight's DL's would be light and higher reps -- like super light, 205-225-ish.  With this full body program that I ran before, it worked pretty well  to alternate heavy and light A/B rotations.  Who knows, once I get there I may feel completely different and bail to the cardio side of the gym.
Title: Re: tobymax's training log
Post by: piperdown on May 17, 2016, 01:14:39 PM
Let me get this right....deadz on Sunday, squats yesterday and you're attempting more deadz today?!  :o
That's crazy!

Well it's not like I lift very heavy or anything, but I was thinking tonight's DL's would be light and higher reps -- like super light, 205-225-ish.  With this full body program that I ran before, it worked pretty well  to alternate heavy and light A/B rotations.  Who knows, once I get there I may feel completely different and bail to the cardio side of the gym.

Okay, that makes more sense. I was thinking heavy and then heavy, not heavy then light.
Title: Re: tobymax's training log
Post by: tobymax on May 18, 2016, 09:21:36 AM
Tuesday May 17 - Deads & OHP
Quick, light day.  Running behind, so it was a short workout...

Deadlifts:
135 lb x 10
205 lb x 5
225 lb x 5
235 lb x 10
235 lb x 8
235 lb x 5
I was going for a high rep session,with 2 to 2.5 minute rests due to running behind schedule.  Thought 3 sets of 10 @ 235 would be do-able, but when I felt my form breaking, I stopped.

Military OHP:
bar x 10
bar x 10
95 lb x 5
95 lb x 5
95 lb x 5
95 lb x 5
95 lb x 5

Then 5 minutes of handstand practice.  I balanced without touching the wall for about 5 seconds two times.  Getting better. 

That's all.  35 minutes.
 
Title: Re: tobymax's training log
Post by: XavierNusum on May 18, 2016, 05:15:55 PM
Loving what I'm seeing here Toby! Squats look great, plus 135 is just a gateway drug!  ;)
Oh and HSPU are bananas bro, I gotta do those!!
Title: Re: tobymax's training log
Post by: tobymax on May 19, 2016, 09:31:53 AM
Thanks man, always appreciate the support.

A workout on the lighter side...

Wednesday May 18 - Workout A - Squats & Bench

Squats:
95 lb x 5
135 lb x 5
155 lb x 5
175 lb x 5
175 lb x 5
155 lb x 5
135 lb x 5
Still baby squats, but increased 10 lb from last week.

Bench Press:
bar x 20
135 lb x 10
185 lb x 10
185 lb x 8
185 lb x 7
185 lb x 6
I could swear I did 5 sets at 185, but that's all I have in my log.

Hammer Strength Iso High Row:
160 lb x 10 <--5 sets

55 minutes


I will miss the gym the next few days.  Next workout hopefully Sunday morning.
Title: Re: tobymax's training log
Post by: XavierNusum on May 19, 2016, 02:49:49 PM
Thanks man, always appreciate the support.

A workout on the lighter side...

Wednesday May 18 - Workout A - Squats & Bench

Squats:
95 lb x 5
135 lb x 5
155 lb x 5
175 lb x 5
175 lb x 5
155 lb x 5
135 lb x 5
Still baby squats, but increased 10 lb from last week.

Bench Press:
bar x 20
135 lb x 10
185 lb x 10
185 lb x 8
185 lb x 7
185 lb x 6
I could swear I did 5 sets at 185, but that's all I have in my log.

Hammer Strength Iso High Row:
160 lb x 10 <--5 sets

55 minutes


I will miss the gym the next few days.  Next workout hopefully Sunday morning.

See, what I tell ya? gateway! Those wheels will be jumping on the bar before you know it!
Title: Re: tobymax's training log
Post by: sakustoms on May 20, 2016, 07:15:42 AM
Awesome Toby. Weights are jumping up every time.  8)
Title: Re: tobymax's training log
Post by: tobymax on May 23, 2016, 10:00:36 AM
Have not made it to the gym since Wednesday 5/18.  I was planning to go Sunday morning, but was down all day with the worst hangover ever.  Seems we had a little backyard party at our house Saturday evening.

Last night around 9:30 my husband decides it would be a good idea to chop wood in the dark in the back yard, and at 10:00 when I'm ready for bed, he comes in and says he tried to chop off his finger.  The ax somehow bounced and sliced up his left index finger pretty good, but no broken bones or anything.  We spent the next three hours in the ER getting it stitched up.  I'm not a big coffee drinker, but I need some coffee this morning.  Gym bag is in the car ready for this evening. 
Title: Re: tobymax's training log
Post by: sakustoms on May 23, 2016, 01:46:11 PM
Sorry to hear about the hubby's injury, hope everything is ok. Not sorry to hear about the hangover, you did that to yourself. :jester:
Title: Re: tobymax's training log
Post by: Bando on May 23, 2016, 02:46:48 PM
that's a rough Sunday :eek:
Title: Re: tobymax's training log
Post by: tobymax on May 23, 2016, 03:11:36 PM
Yeah it was a rough Sunday.  About once a year I have one big drunk like that, and every time I swear never again.  It was a fun party though!
Title: Re: tobymax's training log
Post by: XavierNusum on May 24, 2016, 03:13:05 PM
Yikes!
My kinda guy though. Need to chop wood, it's 10 at night, eff it, wood gotta get chopped. OUCH that freaking hurt....
sounds like a past run in I had with a "dull" lawn mower blade one evening...... Long story short I have all my fingers, a cool scar and a cool story to tell.  ;D

Title: Re: tobymax's training log
Post by: tobymax on May 25, 2016, 09:41:39 AM
On Monday I just did light cardio, and last night I finally got back to the weights although I was short on time so I went quick and not very heavy.   

Monday May 23 - Cardio
30 minutes of elliptical, indoor speed walking, and stair climbing.
20 flights of stairs for the day, counting what I did at work and at the gym.

Tuesday May 24 - Workout B

Deadlifts:
135 lb x 5
185 lb x 5
205 lb x 5
225 lb x 5
245 lb x 5
255 lb x 5
275 lb x 1
285 lb x 1

Military OHP:
95 lb x 10
95 lb x 10
95 lb x 10

Face Pulls:
70 x 10
80 x 10
90 x 10

Handstand Push Ups (against a wall):
5
7
5
Title: Re: tobymax's training log
Post by: tobymax on May 27, 2016, 02:14:29 PM
     /\
    /   \
      |
      |
      |
That's the only workout I got done this week.   :(

And now the holiday weekend.  Heading out of town for Sat & Sun.  I expect to get in a good long session on Monday morning.
Title: Re: tobymax's training log
Post by: sakustoms on May 27, 2016, 02:45:44 PM
Don't sweat it Toby. I took off last week to do some healing. Didn't see the gym one day, didn't bother me one bit. You'll come back stronger.  ;)
Title: Re: tobymax's training log
Post by: tobymax on May 31, 2016, 09:15:25 AM
Memorial Day workout...

Monday May 30 - Workout A

Squats:
bar x 10
135 lb x 5
155 lb x 5
175 lb x 5
175 lb x 5
175 lb x 5

Bench Press:
bar x 25
135 lb x 15
185 lb x 10
195 lb x 2
205 lb x 2
215 lb x 2
220 lb x 2
225 lb x 5 <--rep PR at this weight
135 lb x 20

Dumbbell Curls:
(alternating hammer curl w/ regular curl)
25's x 10
30's x 8
35's x 6
30's x 8
25's x 10

Cable/Rope Triceps Pushdowns:
60 x 15
70 x 12
80 x 10
Title: Re: tobymax's training log
Post by: piperdown on May 31, 2016, 11:24:41 AM
Woot! Nice rep pr on bench!

And the squats are starting to climb!!  :thumbsup:
Title: Re: tobymax's training log
Post by: tobymax on May 31, 2016, 05:23:42 PM
Thanks Eric.  The bench presses were really feeling good yesterday.  The 225x5 was a little easier than I expected so I was tempted to go higher, but I just decided to move on to the next exercise.  Since I had a 12 day stretch without doing legs before yesterday, I have DOMS today (yes, DOMS from my massive 175 lb squats), but I'm still gonna try doing deads tonight if I can find a spot to do them.  If not, I'll make it a cardio day.
Title: Re: tobymax's training log
Post by: piperdown on May 31, 2016, 08:08:39 PM
Thanks Eric.  The bench presses were really feeling good yesterday.  The 225x5 was a little easier than I expected so I was tempted to go higher, but I just decided to move on to the next exercise.  Since I had a 12 day stretch without doing legs before yesterday, I have DOMS today (yes, DOMS from my massive 175 lb squats), but I'm still gonna try doing deads tonight if I can find a spot to do them.  If not, I'll make it a cardio day.

Since I haven't had a decent leg workout in weeks I fully expect to have some serious DOMS come the week after June 11.
Title: Re: tobymax's training log
Post by: sakustoms on June 01, 2016, 06:59:07 AM
Congrats on the PR. I see those squat numbers are coming along. :thumbsup:
Title: Re: tobymax's training log
Post by: tobymax on June 01, 2016, 09:32:14 AM
Last night I just wanted to get passed that 315 DL again.  Doing sets of 2 instead of my usual 5 helped me get there.  Legs and glutes were (still are) sore, but it was okay...

Tuesday May 31 - Workout B

Deadlifts:
135 lb x 10
205 lb x 5
255 lb x 2
275 lb x 2
275 lb x 2
295 lb x 2
305 lb x 2
315 lb x 2
320 lb x 1

Military OHP:
bar x 10
95 lb x 5
100 lb x 5
105 lb x 5
110 lb x 5
115 lb x 4 --  fail at 5.

Hammer Strength Iso Lateral High Row:
180 lb x 10
200 lb x 5 -- elbow pain, so sticking with 5 reps...
210 lb x 5
230 lb x 5
240 lb x 5
Title: Re: tobymax's training log
Post by: tobymax on June 03, 2016, 11:10:42 AM
Thursday June 2 - Workout A

Squats:
bar x 10
135 lb x 5
155 lb x 5
175 lb x 5
185 lb x 5
185 lb x 5
woohoo, up another 10 lb!  :-[

Bench Press:
bar x 25
135 lb x 10
185 lb x 10
195 lb x 5
205 lb x 5
210 lb x 5

Reverse Flys - FreeMotion Machine:
60 lb x 10
70 lb x 10
80 lb x 10
90 lb x 5
90 lb x 5

A quick 45 minute workout.
Title: Re: tobymax's training log
Post by: sakustoms on June 03, 2016, 02:52:52 PM
10lbs is 10lbs. It's all good. I added a couple ATG light sets to Wednesday's squat session.  :-[ My legs do not like me right now.
Title: Re: tobymax's training log
Post by: tobymax on June 06, 2016, 11:30:28 AM
Sunday June 5 - Workout B

Deadlifts:
135 lb x 5
205 lb x 5
225 lb x 5
245 lb x 2
255 lb x 2
275 lb x 1
295 lb x 1
305 lb x 1
325 lb x 1
335 lb x 1

Military OHP:
bar x 10
115 lb x 5
120 lb x 5
125 lb x 3 - failed attempt at 5
115 lb x 5
115 lb x 5

The workout felt good, although only 45 minutes.

It was good to get the deadlifts back up to my higher range.  I'm not used to doing a bunch of singles, but doing my usual sets of 5 seems to wear me out too much to go over 315.  I'll keep working on it.

Decided to start the OHP sets with 35 lb plates instead of 25's this time, and I was happy with those sets.  Then I cut the workout short and went to the pool for some sun.

Title: Re: tobymax's training log
Post by: sakustoms on June 06, 2016, 11:50:55 AM
Glad to see the deads are going well. Any specific goal for them?

Wish we had a pool at my gym. I'd go back after work and watch the ladies, err I mean get a tan. ;)
Title: Re: tobymax's training log
Post by: tobymax on June 06, 2016, 02:09:04 PM
Glad to see the deads are going well. Any specific goal for them?

Wish we had a pool at my gym. I'd go back after work and watch the ladies, err I mean get a tan. ;)

No time-bound goal, just general thoughts in my head about where I want to be:  I want to be able to do sets of 5 in the 325 to 345 range, and a 1RM of 375.

It's nice to have the outdoor pools that the gym, but the people-watching was not up to par yesterday.  I just put my earbuds in and chilled for about an hour.
Title: Re: tobymax's training log
Post by: sakustoms on June 07, 2016, 06:50:55 AM
Glad to see the deads are going well. Any specific goal for them?

Wish we had a pool at my gym. I'd go back after work and watch the ladies, err I mean get a tan. ;)

No time-bound goal, just general thoughts in my head about where I want to be:  I want to be able to do sets of 5 in the 325 to 345 range, and a 1RM of 375.

It's nice to have the outdoor pools that the gym, but the people-watching was not up to par yesterday.  I just put my earbuds in and chilled for about an hour.

When doing 531, my goal was to pull a 400lb DL. I got 375x1 before I hurt my back. Even when I was doing 375 I don't think I ever pulled 345 for sets of 5. If you could manage that you should already be over 375 1RM. Best of luck.

As for the people watching, sometimes it's a good time just watching the stupid things people do. lol
Title: Re: tobymax's training log
Post by: tobymax on June 07, 2016, 08:45:31 AM
Monday June 6 - Workout A

Squats:
bar x 10
135 lb x 5
185 lb x 5
185 lb x 5
185 lb x 5
185 lb x 5

Bench Press:
bar x 15
135 lb x 10
185 lb x 10
185 lb x 10
205 lb x 4
205 lb x 3
135 lb x 10
Whew, I guess two sets of 185x10 kinda wore out my arms.  Felt really weak after that.

Pec Flys on FreeMotion Machine:
100 lb x 10
110 lb x 10
110 lb x 10
110 lb x 10
110 lb x 10


Title: Re: tobymax's training log
Post by: tobymax on June 10, 2016, 09:33:22 AM
I was on the road for work Tues-Thur this week.  Got back in time for a workout Thursday evening but felt tired and weak, so I kept it light:

Thursday June 9 - Workout B

Deadlifts:
135 lb x 5
205 lb x 5
255 lb x 5
255 lb x 5
255 lb x 5
255 lb x 5
205 lb x 5

Military OHP:
bar x 10
65 lb x 10
85 lb x 10
95 lb x 10
85 lb x 10
65 lb x 10

Face Pulls:
70 x 10
80 x 10
90 x 10
90 x 10
90 x 10

Title: Re: tobymax's training log
Post by: sakustoms on June 10, 2016, 12:23:39 PM
At least you were able to get in and get things done. That's 100% better than everyone who stayed home on the couch. ;)
Title: Re: tobymax's training log
Post by: tobymax on June 13, 2016, 12:25:39 PM
Catching up on a coupla workouts:

Friday June 10 - Workout A
Squats:
bar x 20
235 lb x 5
155 lb x 5
175 lb x 5
185 lb x 5
190 lb x 5

Bench Press:
bar x 20
135 lb x 5
195 lb x 5
195 lb x 2
205 lb x 2
215 lb x 2
220 lb x 2
225 lb x 2
230 lb x 2
185 lb x 5
135 lb x 15

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


Sunday June 12 - Workout B
Deadlifts:
135 lb x 10
225 lb x 2
275 lb x 2
325 lb x 2
335 lb x 1
345 lb x 1 - tie PR
225 lb x 5

Military OHP:
bar x 10
95 lb x 10
95 lb x 10
95 lb x 10
Then I gave up my spot in the rack to a guy who was waiting for it, and finished with a few light sets on a shoulder press machine.
Then I went to the pool.

I wish I had videoed my 345 deadlift.  The first time I did it last year my legs were shaky but it went up pretty quickly.  This time my legs were solid but it went up very slowly.  I knew I had it from the get-go, it just went slow.  I held it at the top for half a second, and then involuntarily dropped the bar.  I've always lowered the bar before.  It was kinda embarrassing because it was very loud and no one does that at this gym.  People turned to see what idiot was dropping weights, and I know it sounds like bomb in the locker room below when someone does that.  But I was happy to get it done, and at a lower body weight than the last time I did it. 
Title: Re: tobymax's training log
Post by: Bando on June 13, 2016, 12:54:36 PM

Then I gave up my spot in the rack to a guy who was waiting for it

did that before and the guy started curling  ::)

grats on the PR tie
Title: Re: tobymax's training log
Post by: piperdown on June 13, 2016, 01:59:56 PM
Alright Toby! That's great you hit a tie PR at a lower bodyweight!  :thumbsup:
Title: Re: tobymax's training log
Post by: tobymax on June 15, 2016, 09:04:59 AM
Monday June 13 - went to the gym, did 30 minutes cardio.



Tuesday June 14 - Workout A

Squats:
bar x 10
135 lb x 10
185 lb x 5
195 lb x 5
195 lb x 5
185 lb x 5

Bench Press:
135 lb x 10
155 lb x 10
175 lb x 10
185 lb x 5
185 lb x 5
185 lb x 5

Front Delt Raise with Barbell Plate:
35 lb x 10
35 lb x 10
45 lb x 5
45 lb x 5
45 lb x 5

It was a light day, and quick at about 40 minutes.
Title: Re: tobymax's training log
Post by: tobymax on June 16, 2016, 09:12:08 AM
Took a break from the A/B routine due to some lower back pain and did a misc iso workout last night...

Wednesday June 15 - Misc.

Seated Rows:
80 x 15
90 x 10
100 x 10
110 x 8
120 x 8

Dumbbell Incline Reverse Flys:
17.5's x 12
17.5's x 12
20's x 10
20's x 10
22.5's x 10

Pec Flys, FreeMotion Machine:
100 x 15
110 x 12
120 x 10
130 x 8
140 x 8

Lying Leg Curls:
70 x 10
70 x 10
90 x 8
90 x 8
90 x 8

Barbell Pullovers, lying flat w/pre-loaded bb:
70 lb x 15
70 lb x 15
70 lb x 15

Seated Calf Raises, plate weight:
115 lb x 12
115 lb x 12
115 lb x 12

Eezy-Breezy fun workout, 26 sets in 55 minutes.
Title: Re: tobymax's training log
Post by: piperdown on June 16, 2016, 09:50:10 AM
Nothing wrong with having a bit of fun at the gym.
Hope the lower back gets to feeling better.
Title: Re: tobymax's training log
Post by: ljimd on June 16, 2016, 04:31:43 PM
Hope that back issue goes away. Meant to comment on your latest avi - looks damn good.
Title: Re: tobymax's training log
Post by: tobymax on June 17, 2016, 09:14:25 AM
Thanks guys.  I think the back issue was just some residual DOMS from Sunday's deadlifts, and too much lower back put into that slow 345 lift.  All better now.  It was time for deadlifts again last night, but I kept it light:

Thursday June 16 - Workout B

Deadlifts:
135 lb x 10
205 lb x 5
255 lb x 5
255 lb x 5
255 lb x 5
205 lb x 5
Meanwhile, a short fat dude who always only does deadlifts was next to me doing sets of 355x10, over and over.

Military OHP:
bar x 10
95 lb x 10
105 lb x 8
115 lb x 6
120 lb x fail -- feeling weak on OHP today.
95 lb x 8
95 lb x 8
last two sets were failed attempts at 10.

That's all.  I was behind schedule and felt exhausted for some reason, so that was just about 40 minutes.


(Pssst, Jim, that avi was in the locker room immediately after a chest workout, so I cheated a bit by taking a pumped-up pic.)


 
Title: Re: tobymax's training log
Post by: piperdown on June 17, 2016, 01:44:27 PM
^^ that's a good rehab session for keeping up on it but not killing the back. Now just rest up on the weekend, get plenty of protein and count the gains in the bank  :)
Title: Re: tobymax's training log
Post by: tobymax on June 20, 2016, 09:21:30 AM
Sunday June 19 - Workout A

Squats:
bar x 10
135 lb x 5
185 lb x 5
195 lb x 5
200 lb x 5
200 lb x 5
185 lb x 5

Bench Press:
bar x 20
135 lb x 10
185 lb x 10
195 lb x 8
205 lb x 7
215 lb x 5
185 lb x 10
135 lb x 15

Kinda slow and lazy, took 50 minutes to do that, then went to the pool.  Getting my summer tan on 45 minute at a time at the pool with no burns.
Title: Re: tobymax's training log
Post by: tobymax on June 21, 2016, 09:36:50 AM
Okay, so I going to add a third day to my A/B schedule, where "C" is miscellaneous whatever-I-feel-like-doing-that-day, mostly machine or dumbbell stuff.  Last night the gym was super crowded, which is unusual as of late.  Could not get a spot to do deads or OHP, so I went with "C":

Monday June 20 - Misc

HS Iso-Lateral High Row
180 x 10
180 x 10
200 x 9
220 x 8
230 x 7
240 x 6
250 x 5

SS: Pec Flys / Reverse Flys - on FreeMotion Machine:
105 x 10 / 55 x 10
115 x 9 / 60 x 9
125 x 8 / 65 x 8
135 x 7 / 70 x 7
145 x 6 / 75 x 6

Donkey Calf Raise Machine:
200 x 15
220 x 14
230 x 13
240 x 12
250 x 11

DB Biceps Curls:
22.5's x 10
25's x 10
25's x 9
30's x 8
35's x 5
Title: Re: tobymax's training log
Post by: piperdown on June 21, 2016, 02:18:16 PM
^^^ not bad at all. Good that you have a plan for when equipment is taken and can have a bit of fun.  :)
Title: Re: tobymax's training log
Post by: tobymax on June 22, 2016, 09:20:09 AM
Tuesday June 21 - Workout B

Deadlifts:
135 lb x 10
205 lb x 5
255 lb x 5
275 lb x 5
275 lb x 5
255 lb x 5
205 lb x 5

Military OHP:
bar x 10
95 lb x 10
95 lb x 10
95 lb x 10
85 lb x 10
75 lb x 10

Dumbbell Shrugs:
50's x 15
55's x 14
65's x 13
65's x 12
65's x 12
Title: Re: tobymax's training log
Post by: tobymax on June 24, 2016, 09:34:59 AM
Thursday June 23 - Workout A

Squats:
bar x 10
135 lb x 10
155 lb x 5
175 lb x 5
185 lb x 5
205 lb x 5
205 lb x 5

Bench Press:
bar x 25
135 lb x 10
185 lb x 5 -- 5 sets
Wasn't feeling the bp's last night so I went light and quick with 60-90 seconds rest.

Face Pulls:
70 x 15
80 x 14
85 x 13
90 x 12
95 x 11
Title: Re: tobymax's training log
Post by: piperdown on June 24, 2016, 10:33:59 AM
Squats coming along nicely.
I get 205 today but only need 3+ for one set.
Title: Re: tobymax's training log
Post by: tobymax on June 24, 2016, 11:35:30 AM
Squats coming along nicely.
I get 205 today but only need 3+ for one set.

Thanks.  I'm adding 5 lb per week on the squats.  I'll be happy to make it back up to 225.  I've got a hankerin' to get some leg presses back into the picture too.

Hope you have a great leg day!  We'll be at the Royals game tomorrow; going to be another hot one.   
Title: Re: tobymax's training log
Post by: piperdown on June 24, 2016, 12:01:16 PM
Squats coming along nicely.
I get 205 today but only need 3+ for one set.

Thanks.  I'm adding 5 lb per week on the squats.  I'll be happy to make it back up to 225.  I've got a hankerin' to get some leg presses back into the picture too.

Hope you have a great leg day!  We'll be at the Royals game tomorrow; going to be another hot one.   

Lucky dog!
I'll be sweating working on my son's car tomorrow. Oil pump, oil pan gasket and have to change the trans gasket as it's leaking too.
A Royals game and cold beers sounds sooooo much better!
Title: Re: tobymax's training log
Post by: sakustoms on June 27, 2016, 07:38:43 AM
I see a ton of great work going on in here Toby. Everything really seems to be coming along nicely.

I like the extra "whatever" day too. Those are great for when you can't get on any of the equipment you need to use.
Title: Re: tobymax's training log
Post by: tobymax on June 27, 2016, 09:29:47 AM
Well the Royals game was a bust on Saturday.  Well we had fun as always, but with our SRO tickets we didn't have seats.  We got our free bobble heads and got a good spot to stand by a bar in the outfield, but it was hot and the Royals were tanking, so we left in the 5th before we got too drunk.

Friday June 24 - Misc day with a shoulder slaughter

Dumbbell Lateral Raises:
17.5's x 10
20's x 10
22.5's x 9
25's x 8
30's x 7
25's x 8
22.5's x 9
20's x 10
17's x 10
I was almost ready to leave after that.  The burn in my shoulders was so intense, I sat down for a good 5 minutes before moving on...

Dumbbell Curls:
22.5's x 10
25's x 10
25's x 9
30's x 8
30's x 8
25's x 9
22.5's x 10

Triceps Cable Press Downs:
70 x 12
80 x 10
90 x 8
100 x 6
70 x 12

Then 3 sets of preacher curls on a machine.

 
Title: Re: tobymax's training log
Post by: tobymax on June 27, 2016, 09:37:33 AM
Sunday June 26 - Workout B

Deadlifts:
135 lb x 10
185 lb x 10
205 lb x 10
255 lb x 5
275 lb x 5
295 lb x 3
305 lb x 2...
Dammit, my lower back sorta popped on that last one.  Intense pain for a few minutes, then it eased up enough to continue, but I decided on seated OHP instead of standing.

Seated OHP:
bar x 10
95 lb x 10
100 lb x 10
105 lb x 10
110 lb x 10
115 lb x 10

Barbell Pullovers (lying flat w/80 lb pre-loaded bb):
80 lb x 10 -- 5 sets

Lower back is still a bit painful this morning, but feels like one of those things that will go away within a day or two.
Title: Re: tobymax's training log
Post by: sakustoms on June 27, 2016, 09:40:10 AM
Sucks about the back. Do you wear a belt when getting to heavier DL's?
Title: Re: tobymax's training log
Post by: tobymax on June 27, 2016, 10:15:14 AM
Sucks about the back. Do you wear a belt when getting to heavier DL's?
No, but after that workout I almost drove straight to Dick's Sporting Goods to get one.

There was a kid at the gym yesterday about my size and I think 17 or 18 years old, doing heavy deadlift singles with no belt, no straps or grips.  He attempted 405 and missed, then nailed a 395.  I was impressed.  Not something you see at that gym regularly.
Title: Re: tobymax's training log
Post by: piperdown on June 27, 2016, 10:43:40 AM
Sucks about the back. Do you wear a belt when getting to heavier DL's?
No, but after that workout I almost drove straight to Dick's Sporting Goods to get one.

There was a kid at the gym yesterday about my size and I think 17 or 18 years old, doing heavy deadlift singles with no belt, no straps or grips.  He attempted 405 and missed, then nailed a 395.  I was impressed.  Not something you see at that gym regularly.

Maybe time for a belt.

No, that's not something you see everyday in the gym.

Too bad about the Royals game. Not sure what's going on with the team this year. It's like they're all burned out.
Title: Re: tobymax's training log
Post by: sakustoms on June 27, 2016, 10:45:41 AM
Sucks about the back. Do you wear a belt when getting to heavier DL's?

No, but after that workout I almost drove straight to Dick's Sporting Goods to get one.

There was a kid at the gym yesterday about my size and I think 17 or 18 years old, doing heavy deadlift singles with no belt, no straps or grips.  He attempted 405 and missed, then nailed a 395.  I was impressed.  Not something you see at that gym regularly.


I haven't done much deadlifting since throwing out my back last year, but I always belted up as soon as I got up around 275. I've had lower back issues for way too long not to.

I have a lever belt from liftinglarge.com and love it. Very inexpensive and yet very well made.

http://www.liftinglarge.com/Economy-Lever-Belt (http://www.liftinglarge.com/Economy-Lever-Belt)
Title: Re: tobymax's training log
Post by: tobymax on June 29, 2016, 09:34:05 AM
Yep, need to get a belt.  The lower back felt good when I started squats last night, but I stopped two sets short of what I had planned due to a dull pain creeping up.  It wasn't bad, but I didn't want to push it.  Back feels good this morning.

Tuesday June 28 - Workout A

Squats:
bar x 10 -- 2 times
135 lb x 10
185 lb x 5
205 lb x 5
205 lb x 5
205 lb x 5
I had planned on 5x5 at 205.

Bench Press:
bar x 25
135 lb x 10
195 lb x 5 -- 5 sets
concentrating on proper form, full rom, keeping butt on the bench.

Leg Extensions:
66 lb x 10
77 lb x 10
88 lb x 8
99 lb x 6
110 lb x 5

That was a slow-paced workout at 55 minutes.  Lazy ass.
Title: Re: tobymax's training log
Post by: sakustoms on June 29, 2016, 10:00:54 AM
Looks like you still got a good workout in. I wish I could do 1 set of 205x5, let alone 5.  8)
Title: Re: tobymax's training log
Post by: tobymax on July 01, 2016, 09:09:10 AM
Wednesday June 29:
Hotel workout on multi-station machine that had exactly three functioning stations, so I did those three things, super light and quick...
Incline chest press - 5 sets
Pec flyes - 5 sets
Cable curls - 5 sets

Thursday June 30 - Workout B
Still taking it easy on the lower back with a lighter-side workout...

Deadlifts:
135 lb x 5
135 lb x 5
185 lb x 5
225 lb x 4
245 lb x 3
265 lb x 2
285 lb x 1
So far so good, no lower back pain.

Military OHP:
bar x 15
95 lb x 10
95 lb x 10
95 lb x 10
85 lb x 10
75 lb x 10

Hammer Strength Iso Lateral High Row:
160 lb x 10
180 lb x 9
200 lb x 8
210 lb x 7
220 lb x 6
Elbows a bit sore on that.


Title: Re: tobymax's training log
Post by: tobymax on July 05, 2016, 09:55:46 AM
No training July 1-3, but got in a holiday workout on Monday.  The gym was empty when I started my workout at 9 am, and packed to the gills when I finished around 10.

Monday July 4 - Workout A

Squats:
bar x 10
135 lb x 10
185 lb x 5
205 lb x 5
210 lb x 5
135 lb x 10
Not much to that squat session, but I wanted to get at least one set with that next 5 lbs, up to 210.

Bench Press:
bar x 25
135 lb x 12
200 lb x 5
200 lb x 5
200 lb x 5
185 lb x 5
135 lb x 12
Slowly notching up in weight with strict form and full ROM.  In all my previous work, anything over 185 was usually with my butt off the bench, but not this time around.

Dumbbell Incline Reverse Flys:
17.5's x 10
20's x 10
20's x 10
20's x 10
17.5's x 10

Pec Flys on FreeMotion Machine:
90 lb x 10
100 lb x 10
110 lb x 10
120 lb x 10
130 lb x 10

Seated Rows:
3 sets, 100 x 10

Front Delt Raises with 35 lb plate:
2 sets x 10

Speed workout -- 26 sets, 55 minutes.



Title: Re: tobymax's training log
Post by: piperdown on July 05, 2016, 11:33:17 AM
Making some good progress all the way around Toby  :thumbsup:

Good increase on both squats and bench.
Title: Re: tobymax's training log
Post by: tobymax on July 07, 2016, 10:14:17 AM
Thanks Eric.  Thank goodness for those 2.5 plates.  200 lb doesn't feel like progress on BP, but is does feel good to be doing them the right way without pushing my butt off the bench.
 

Wednesday July 6 - Workout B

Deadlifts:
135 lb x 10
205 lb x 5
255 lb x 5
275 lb x 1
295 lb x 1
305 lb x 1
315 lb x 1
325 lb x 1
325 lb x 2 -- failed on 3
I think that's the first time I've done more than 1 rep with anything over 315.

Military OHP:
45 lb x 10
95 lb x 5
100 lb x 5
105 lb x 5
110 lb x 5
115 lb x 5

SS Cable Curls/Triceps Push Down:
5 sets of 10 -- various weights

SS Dumbbell Hammer Curls/Dumbbell Lateral Raises:
3 sets of 10 -- 20 to 25 lb

 
Title: Re: tobymax's training log
Post by: tobymax on July 11, 2016, 09:17:51 AM
Only got in two workouts last week, on Monday & Wednesday.  This week I'm shooting for four.  Then the last two weeks of July will be a disaster with my work schedule.

Somehow it always seems harder to get to the gym during the summer.  And it's harder to keep the diet on track with cookouts, parties, visitors on weekends, beer weather, etc.
Title: Re: tobymax's training log
Post by: tobymax on July 12, 2016, 09:17:43 AM
Monday July 11 - Workout A

Warm up with a couple light sets on the leg press while waiting for the squat rack.

Squats:
135 lb x 10
200 lb x 5
210 lb x 5
210 lb x 5
210 lb x 5
185 lb x 5

Bench Press:
bar x 20
135 lb x 10
200 lb x 5
200 lb x 5
200 lb x 5
200 lb x 5
200 lb x 5
All strict with butt on the bench except for the very last rep.

Hammer Strength Iso Lateral High Row:
180 lb x 12
180 lb x 12
180 lb x 12
180 lb x 12
Had to skip the planned 5th set due to elbows.  Love the lat burn on high rep sets, but hate the elbow pain.
Title: Re: tobymax's training log
Post by: tobymax on July 13, 2016, 09:46:50 AM
Tuesday July 12 - Cardio

Just cardio. Blah. 20 minutes elliptical on pretty high resistance.  10 minutes up/down stairs.
Title: Re: tobymax's training log
Post by: Bando on July 13, 2016, 09:59:39 AM
Tuesday July 12 - Cardio

Just cardio. Blah. 20 minutes elliptical on pretty high resistance.  10 minutes up/down stairs.

Maybe throw in a little elbow rehab on the off days? That's my plan for today.
Title: Re: tobymax's training log
Post by: sakustoms on July 13, 2016, 12:05:32 PM
I've missed a lot. Some real great workouts Toby.  8)
Title: Re: tobymax's training log
Post by: tobymax on July 14, 2016, 09:53:01 AM
Thanks guys.  Bando, yep I sometimes do elbow rehab on those days.  I was just in a foul mood Tuesday and wanted to get home.

Last night was super quick.  I was running about 30 minutes behind my usual schedule but I wanted to get in some deads...

Wednesday July 13 - Workout B

Deadlifts:
135 lb x 10
225 lb x 5
275 lb x 5
295 lb x 5
315 lb x 3
275 lb x 5

Seated OHP this time instead standing:
bar x 15
95 lb x 10
100 lb x 10
105 lb x 10
110 lb x 10
115 lb x 5
Just couldn't push out 10 @115

That is all.  40 minutes.  The deads were super fast, short rests.  Then I was plum wore out and took longer on the OHP.


Title: Re: tobymax's training log
Post by: sakustoms on July 14, 2016, 10:51:01 AM
Still a good workout even in a short time. One day I'll start doing deads again.  :S
Title: Re: tobymax's training log
Post by: tobymax on July 18, 2016, 01:26:40 AM
Catching up on the last three days....

Friday July 15 - Workout A

Squats:
bar x 10, twice
135 lb x 10
215 lb x 5
215 lb x 5
215 lb x 5
185 lb x 5
185 lb x 5

Bench Press:
135 lb x 10, twice
205 lb x 5
205 lb x 5
195 lb x 5
195 lb x 5
195 lb x 5

Face Pulls:
90 lb x 10, 5 sets

Machine Flys:
120 lb x 10, 5 sets


Saturday July 16 - Fun Day - Delts, Arms, Chest

SS: Dumbbell Lateral Raises / Dumbbell Curls:
8 sets of 10, varying weights

Barbell Pullovers, lying flat, with CGBP between each pullover:
5 sets of 10, 80 lbs

SS: Cable Hammer Curls / Triceps Push Downs with rope attachment:
3 sets of 10, 60 lb / 80 lb

Hammer Strength Decline Chest Press:
140 lb x 12, 3 sets


Sunday July 17 - Workout B

Deadlifts:
135 lb x 10
225 lb x 5
275 lb x 1
295 lb x 1
305 lb x 1
315 lb x 1
325 lb x 1
335 lb x 1
Punting on the idea of a new 350 lb PR
275 lb x 5
225 lb x 5

Military OHP:
bar x 10
95 lb x 10
95 lb x 9
95 lb x 8
95 lb x 7
95 lb x 6

I was psyched all morning to go for a 350 PR on deadlifts, but things just weren't clicking.  Felt exhausted on the OHP.


That may be the last workout I get for the next two weeks.  Two 24/7 remodeling projects at work, all-company meetings for 2 days, two Royals baseball games, and a Dolly Parton concert have me all booked up until the 30th.  I may be able to squeeze in a session on Saturday the 23rd.

Title: Re: tobymax's training log
Post by: Cali on July 18, 2016, 01:44:08 AM
Nice work there bro
Title: Re: tobymax's training log
Post by: piperdown on July 18, 2016, 07:43:17 AM
Great 3 day sessions Toby.

Man, sounds like you're going to be crazy busy the next couple of weeks.
Title: Re: tobymax's training log
Post by: tobymax on July 24, 2016, 12:20:28 AM
Woohoo, after Hell Week at work, I got in a nice long workout today.  Maybe another workout tomorrow before Hell Week Part 2 begins.

Saturday July 23 - Workout A

Squats:
bar x 10, twice
135 lb x 10
185 lb x 1
195 lb x 1
205 lb x 1
215 lb x 1
220 lb x 5
220 lb x 4
220 lb x 3

Incline BB Bench Press:
(the flat benches were all occupied, so I went with incline this time)
bar x 20, twice
135 lb x 10
155 lb x 5
175 lb x 5
185 lb x 5
185 lb x 5
175 lb x 5
155 lb x 5
135 lb x 10

Dumbbell Reverse Incline Flys:
15's x 10
17.5's x 10
20's x 10
20's x 10
20's x 10

Machine Pec Flys:
110 lb x 10 -- 5 sets

Face Pulls:
80 x 10
90 x 10
100 x 10
110 x 10
110 x 10
Title: Re: tobymax's training log
Post by: tobymax on August 01, 2016, 09:43:12 AM
Ugh.  Fun times continue at work, as my boss was fired in the middle of one of our big projects the week before last.  Now I get to pick up his work by flying to CT this week to plan out some more restaurant remodels.  I might make it to the gym tonight, but then probably not until Friday.

Going back to Sunday 7/24:  I did a fun upper body pump workout.  Dumbbell work for the shoulders and biceps.  Cable work on biceps and triceps.  Machine work on the chest and lats.

Then Saturday 7/30:  I got to the gym and realized how exhausted I was from lack of sleep and rest.  I did some pull ups (36 total with no elbow pain!), lying leg curls, and seated OHP.  I just couldn't do any more, even though I had all afternoon to kill.  So I went to the pool and napped under mostly cloudy skies, but did get a little sun.

Title: Re: tobymax's training log
Post by: tobymax on August 01, 2016, 08:58:57 PM
Monday August 1 - Deadlifts for the first time in 15 days

Got to the gym earlier than usual, it was pretty empty, and got a primo spot for deadlifts -- unusual for a Monday. 

Deadlifts:
135 lb x 10
205 lb x 5
255 lb x 5
275 lb x 5
285 lb x 5
275 lb x 5
255 lb x 5
205 lb x 5

By now it was 5:15.  I looked around and literally every single free weight station and all of the Hammer Strength machines that I like were occupied, and the dumbbell racks were overcrowded.  So I did 20 minutes of speed walking and 10 flights of stairs.  20 flights total today counting what I did at work.

Title: Re: tobymax's training log
Post by: sakustoms on August 02, 2016, 12:15:23 PM
I can totally relate to the overcrowded gym. I can't wait till all of the students go back to school.
Title: Re: tobymax's training log
Post by: tobymax on August 08, 2016, 09:13:11 AM
Okay, trying to get back in the groove after three chaotic weeks...

Friday Aug 5 - Workout A

Squats:
bar x 10
135 lb x 10
185 lb x 5
185 lb x 5
195 lb x 5
135 lb x 10
A token squat session.   Didn't feel up to the 220/225 range.

Bench Press:
bar x 25
135 lb x 10
185 lb x 5
190 lb x 5
195 lb x 5
200 lb x 5
200 lb x 5

Dumbbell Reverse Incline Flys:
15's x 10
17.5's x 10
20's x 10
20's x 10
20's x 10




Sunday Aug 7 - Misc

Military OHP:
bar x 15
95 lb x 10
105 lb x 5
110 lb x 5
115 lb x 5
110 lb x 5
105 lb x 5
95 lb x 10

Pull Ups:
10 - 8 - 6 - 5 - 5

Cable Overhead Triceps Extensions:
60 x 15
65 x 12
70 x 10
75 x 10
80 x 8

Dumbbell Biceps Curls:
17.5's x 10
20's x 10
22.5's x 10
30's x 10
35's x 6

Face Pulls:
80 x 12
80 x 12
90 x 10
90 x 10
90 x 10
Title: Re: tobymax's training log
Post by: sakustoms on August 08, 2016, 02:50:10 PM
2 great sessions. Hopefully things are back to normal for you now.
Title: Re: tobymax's training log
Post by: tobymax on August 09, 2016, 09:11:58 AM
Thanks Eric.  Yep those two sessions felt pretty good, although Friday's workout "A" was lighter than what I had worked up to.

Last night on the other hand, was a disaster.  During deadlifts I tweaked my lower back -- again.  Usually it happens when I'm tired and near the end of my deadlifts, but this time it was near the beginning of my dl session.  It's just one of those small things that will go away within 24 to 48 hours, but it's pretty sore this morning.

Monday Aug 8 - blah

Deadlifts:
135 lb x 10
205 lb x 5
255 lb x 5
275 lb x 5
The lower back twinge hit me on rep 4, but I pushed it one more.  Bad idea.  Time to move on.

Seated Rows:
100 lb x 10 -- 5 sets

Then 20 minutes of walking, stretching, rolling, stairs, etc.
Title: Re: tobymax's training log
Post by: sakustoms on August 09, 2016, 01:55:10 PM
I have been leary to start doing deads again since I tweaked my back last year. Once I start 531 again though I'll be forced to.

Hope your back heals up quickly.
Title: Re: tobymax's training log
Post by: tobymax on August 09, 2016, 03:27:33 PM
I have been leary to start doing deads again since I tweaked my back last year. Once I start 531 again though I'll be forced to.

Hope your back heals up quickly.

Get back to doing those deadlifts man, just don't push it if you feel a twinge.  This has been happening every 6-8 weeks... I just slightly strain or twist something in my lower back -- always in the same spot, right side of the spine-- it hurts pretty bad for 12-18 hours, and then it's completely back to normal in 24-36 hours.
Title: Re: tobymax's training log
Post by: Cali on August 09, 2016, 04:06:23 PM
Lower back injuries are scary as hell, good call on easing up at the "twinge." Good work nonetheless.
Title: Re: tobymax's training log
Post by: tobymax on August 10, 2016, 03:18:52 PM
Yes, I've become very accustomed to recognizing when to stop doing deadlifts when I fell that twinge.  Like sakustoms, I once seriously strained my lower back to the point that I had to stop doing deadlifts for 6+ months.  Did that by trying to push through the pain to finish a deadlift set.

Since my A/B workouts are all screwed up at the moment, I just did chest last night...

Tuesday Aug 9 - Chest

Bench Press:
bar x 25
135 lb x 10
135 lb x 10
185 lb x 8 - I was going for 10, but no
205 lb x 5
205 lb x 5
210 lb x 4 - fail at 5
185 lb x 8
135 lb x 15

Barbell Pullovers:
80 lb x 10 -- 3 sets

Machine Flyes:
110 x 10 -- 3 sets

Title: Re: tobymax's training log
Post by: piperdown on August 10, 2016, 05:45:29 PM
Your workouts may be screwed up from dealing with work stuff but at least you're getting in there and doing something!
Title: Re: tobymax's training log
Post by: tobymax on August 15, 2016, 10:01:27 AM
Catching up...

Friday Aug 12
Arm and shoulder pump up:
5 sets of DB Lateral Raises, 15-25's x 10
7 sets of DB Biceps Curls, 15-30's x 10
3 sets of DB Arnold Presses, 30's x 10
5 sets of Cable Pushdowns, 80-100 lb x 12
3 sets of Cable High Curls, 40 lb x 10
3 sets of Face Pulls, 80 lb x 12


Saturday Aug 13

5 sets of low weight bench press, 10-15 reps each.
5 sets of pull ups, 5 to 10 reps each.
Then I went to the pool.


Sunday Aug 14
Back to doing some deadlifts, but went easy on it...

Deadlifts:
135 lb x 10
205 lb x 3
225 lb x 3
245 lb x 3
255 lb x 1
265 lb x 1
275 lb x 1
285 lb x 3

Hammer Strength Decline Chest Press:
90 lb x 15
110 lb x 12
120 lb x 12
130 lb x 12
140 lb x 10

Seated Calf Raises:
90 lb x 15
110 lb x 12
120 lb x 12
130 lb x 12
140 lb x 10

Until I posted this I did not realize that my decline presses were exactly the same weight/reps as my calf raises.



Title: Re: tobymax's training log
Post by: piperdown on August 15, 2016, 10:33:20 AM
Nice weekend sessions there Toby.

I take it the deadz were okay?
Title: Re: tobymax's training log
Post by: tobymax on August 15, 2016, 10:38:39 AM
Nice weekend sessions there Toby.

I take it the deadz were okay?

Thanks, and yeah the dl's were okay -- not great, but okay.  I could still feel some residual soreness in my lower back, but it was just fine with the low reps.
Title: Re: tobymax's training log
Post by: piperdown on August 15, 2016, 10:45:31 AM
Nice weekend sessions there Toby.

I take it the deadz were okay?

Thanks, and yeah the dl's were okay -- not great, but okay.  I could still feel some residual soreness in my lower back, but it was just fine with the low reps.

That's good as it sounds like you didn't tear anything then.
Title: Re: tobymax's training log
Post by: tobymax on August 16, 2016, 09:42:31 AM
Okay, trying to get back in the groove, at least for this week.  I've been wanting to switch the OHP's and BP's in my A/B rotation, so I started last night.
Workout A is now Squats and OHP plus a third (probably a back exercise).
Workout B is now Deads and Bench Press plus a third (probably rear delts).
Then there will be the occasional "C" day of doing whatever fun stuff I feel like.

Monday August 15 - New Workout A

Squats:
bar x 10 -- twice
135 lb x 5
155 lb x 5
175 lb x 5
185 lb x 5
195 lb x 5
Still not back up to 220 yet, where I was a few weeks ago.

Military OHP:
bar x 15
95 lb x 5
100 lb x 5
105 lb x 5
110 lb x 5
115 lb x 5

Seated Rows:
100 x 10
110 x 10
120 x 5
125 x 5
130 x 5

That was a 43 minute quickie.
Title: Re: tobymax's training log
Post by: sakustoms on August 16, 2016, 03:04:24 PM
Toby, are you doing just 2 days a week, like A day then B day, or are you doing like A/B off A/B?

I've been doing 3 days, like PushPull off Legs off Push/Pull. That is, when I actually get to the gym 3 days in one week.  ::)  ;D

Title: Re: tobymax's training log
Post by: tobymax on August 16, 2016, 03:20:03 PM
Toby, are you doing just 2 days a week, like A day then B day, or are you doing like A/B off A/B?

I've been doing 3 days, like PushPull off Legs off Push/Pull. That is, when I actually get to the gym 3 days in one week.  ::)  ;D

No, this A/B plan is just alternating one after the other, however many days a week I can make it to the gym -- whether it's 2 or 6 times or anywhere in between.  So I sometimes end up doing squats twice a week, and sometimes deads twice a week.  Once you get used to doing that, it's great -- it minimizes DOMS to do things more than once a week, although some of those workouts may have to be lighter in weight due to muscle fatigue.  Now if I do make it to the gym 5 or 6 times in a week, that's when I will break up the routine with an occasional "C" day and do things like biceps, triceps, calves, shrugs, extra chest stuff, whatever.
Title: Re: tobymax's training log
Post by: sakustoms on August 17, 2016, 07:30:58 AM
Ok, that makes sense. I think the one guy at my work does that. He does 5 days a week and I think it's like, push, pull, legs, push, pull one week then legs, push, pull, legs, push.... ETC...
Title: Re: tobymax's training log
Post by: tobymax on August 18, 2016, 09:27:38 AM
Hey, it's good to see lots of journal activity going on at IS this week. 

Last night I was like Uncle Joe -- movin' kinda slow. (Anyone?)  Didn't have time for a third exercise in my Workout B.

Wednesday Aug 17 - New Workout B

Deadlifts:
135 lb x 5
185 lb x 5
205 lb x 5
255 lb x 5
275 lb x 5
295 lb x 2
305 lb x 1
315 lb x 1

Bench Press:
bar x 25
135 lb x 5
165 lb x 5
185 lb x 5
195 lb x 5
205 lb x 5
210 lb x 5
215 lb x 3
135 lb x 20

I've always like bench press, but I like it even more now that I'm focusing on form, not arching my butt off of the bench, and touching the bar to my chest with a slight pause.  Right now I can only do the pause on every rep up to 185.  After that I can pause the first one, maybe the second one.  This time they felt -- dare I say? -- easy up to 210.
Title: Re: tobymax's training log
Post by: piperdown on August 18, 2016, 09:51:57 AM
Hey, it's good to see lots of journal activity going on at IS this week. 

Last night I was like Uncle Joe -- movin' kinda slow. (Anyone?)  Didn't have time for a third exercise in my Workout B.

Wednesday Aug 17 - New Workout B

Deadlifts:
135 lb x 5
185 lb x 5
205 lb x 5
255 lb x 5
275 lb x 5
295 lb x 2
305 lb x 1
315 lb x 1

Bench Press:
bar x 25
135 lb x 5
165 lb x 5
185 lb x 5
195 lb x 5
205 lb x 5
210 lb x 5
215 lb x 3
135 lb x 20

I've always like bench press, but I like it even more now that I'm focusing on form, not arching my butt off of the bench, and touching the bar to my chest with a slight pause.  Right now I can only do the pause on every rep up to 185.  After that I can pause the first one, maybe the second one.  This time they felt -- dare I say? -- easy up to 210.

Keep at the pauses. I was the same until I started pausing up to the last few sets. Took me a long while before I could pause 205 even though I could get 265 TnG. Now I can pause each rep up to 225. It's taken about a year just to give an idea time wise.
Title: Re: tobymax's training log
Post by: tobymax on August 18, 2016, 10:37:27 AM
Keep at the pauses. I was the same until I started pausing up to the last few sets. Took me a long while before I could pause 205 even though I could get 265 TnG. Now I can pause each rep up to 225. It's taken about a year just to give an idea time wise.

That's the intent, to keep at it and keep slightly increasing the weight with pauses.  The 210 set that felt easy was all TnG.  The biggest change for me now is learning how to use leg drive and back strength, and just arch enough that keeps my butt on the bench, to make it a true compound exercise.  Leg drive was a lot easier when I arched my butt off the bench.
Title: Re: tobymax's training log
Post by: sakustoms on August 18, 2016, 09:01:21 PM
Looks like you got some great work in Toby. Now that I'm heading back up the scale for bench I'm having to concentrate on keeping my butt on the bench while using leg drive. It just takes some work.
Title: Re: tobymax's training log
Post by: tobymax on August 19, 2016, 09:11:52 AM
Thursday Aug 18 - Workout A

Squats:
bar x 10
135 lb x 10
185 lb x 5
195 lb x 5
205 lb x 5
210 lb x 5
185 lb x 5

Military OHP:
bar x 15
95 lb x 10
95 lb x 10
105 lb x 5
110 lb x 5
115 lb x 3... fail at 5.  Ugh, I can do that.
95 lb x 3 ... fail at 5.  Double ugh.  Feeling very weak.

Hammer Strength Iso Lateral High Row:
180 lb x 10 -- 5 sets

Title: Re: tobymax's training log
Post by: tobymax on August 22, 2016, 09:09:02 AM
Sunday Aug 21 - Workout B

Some deadlift singles with very short rests in between...

Deadlifts:
135 lb x 10
205 lb x 5
255 lb x 1
275 lb x 1
295 lb x 1
305 lb x 1
315 lb x 3 - just cuz
325 lb x 1
335 lb x 1
205 lb x 5

Bench Press:
bar x 25
135 lb x 10
205 lb x 5
205 lb x 8 - just cuz I had never done more than 5
215 lb x 5
225 lb x 3
205 lb x 5

Reverse Flyes on FreeMotion Machine:
60 x 10
60 x 10
65 x 10
65 x 10
Title: Re: tobymax's training log
Post by: Get-n-fit on August 22, 2016, 11:59:16 AM
Nice push/pull day Toby!
Title: Re: tobymax's training log
Post by: piperdown on August 22, 2016, 02:36:22 PM
Good stuff. Especially like you challenging yourself "just cuz"  :)
Title: Re: tobymax's training log
Post by: Cali on August 22, 2016, 03:46:24 PM
'Mirin the 225 bench press.
Title: Re: tobymax's training log
Post by: tobymax on August 24, 2016, 09:24:44 AM
Hey thanks for the comments guys.

Tuesday Aug 23 - Workout A

Squats:
bar x 10
135 lb x 5
155 lb x 5
185 lb x 5
205 lb x 5
215 lb x 3
215 lb x 3
220 lb x 2

Military OHP:
bar x 15
100 lb x 10
105 lb x 8
110 lb x 6
115 lb x 5
120 lb x 3 -- all I could muster this time
95 lb x 10

Seated Rows:
100 x 10
110 x 10
115 x 8
120 x 6
125 x 5
Title: Re: tobymax's training log
Post by: piperdown on August 24, 2016, 10:29:08 AM
That a good session Toby.
And the squats are looking like they're improving nicely. You're getting real close to 1.5x BW on them.
Title: Re: tobymax's training log
Post by: Cali on August 24, 2016, 01:30:14 PM
You're gonna get the 135lb military press for reps soon.
Title: Re: tobymax's training log
Post by: tobymax on August 25, 2016, 09:11:17 AM
That a good session Toby.
And the squats are looking like they're improving nicely. You're getting real close to 1.5x BW on them.

Thanks.  Squats were coming along through the summer until my work went crazy at the end of July, and then I stalled out at 220 and haven't gotten through that yet.  Next time 225!

Quote
You're gonna get the 135lb military press for reps soon.
That's the plan!
Title: Re: tobymax's training log
Post by: tobymax on August 25, 2016, 09:18:05 AM
Wednesday Aug 24 - Misc. Stuff
Time for a Misc day with a focus on shoulders, since my legs and back needed a break...

SS: Dumbbell Lateral Raises / Dumbbell Reverse Incline Flyes:
17.5's x 10
17.5's x 10
20's x 10
22.5's x 8
25's x 6
same weight & reps for both exercises

Dumbbell Shrugs:
50's x 10
55's x 10
60's x 10
65's x 10
70's x 15

Calf Presses on a Donkey Press Machine:
150 x 12
170 x 12
190 x 12
210 x 12
230 x 12

Front Delt Raises with BB Plate:
35 lb x 12
45 lb x 10
45 lb x 10
35 lb x 10
35 lb x 10

I started to do pull ups, but my right elbow was having none of that.


Title: Re: tobymax's training log
Post by: tobymax on August 26, 2016, 09:43:07 AM
Last night was just off.  It was a crappy day at work, my legs were still worn out from the week's previous squats and deads, my shoulders were sore from Wednesday's workout, and I just didn't feel like doing anything.  Even this morning just walking up a flight of steps in the parking garage at work was a chore.  I'll probably take off tonight and Saturday before I get back to some deadlifting on Sunday.

But I went to the gym last night and pissed around for 45 minutes.

Thursday Aug 25 - ummm...

Bench Press:
135 lb x 10 -- 3 sets

Incline Bench Press:
135 lb x 10 -- 3 sets

Decline Bench Press:
135 lb x 10 -- 3 sets

Curls on a Machine:
super light x 15 -- 3 sets

Then I speed-walked 1/2 mile and did 6 flights of stairs, then walked another mile at home with the dog.
Title: Re: tobymax's training log
Post by: piperdown on August 26, 2016, 10:54:54 AM
Sore, crappy day and you still went down and did something. That makes all the difference in the world!
Title: Re: tobymax's training log
Post by: tobymax on August 28, 2016, 07:07:18 PM
I took off Friday and Saturday as planned, and got a decent workout this morning.  Not great, but not bad.

Sunday Aug 28 - Workout B

Deadlifts:
135 lb x 10
185 lb x 5
205 lb x 5
275 lb x 5
285 lb x 5
295 lb x 4
305 lb x 3
315 lb x 2
My back didn't feel 100%, so I stopped there.

Bench Press:
bar x 25
135 lb x 10
185 lb x 5
205 lb x 5
215 lb x 5
220 lb x 3
225 lb x 2
135 lb x 23 -- hey, that's a PR for 135 lb reps.
All with strict form except one of the 215 reps where I arched my butt off the bench.

I was moving slow, so that took almost a full hour, with stretching and walking a a few laps (1/10 mile) between sets.
Title: Re: tobymax's training log
Post by: sakustoms on August 29, 2016, 03:00:42 PM
Congrats on the rep PR. There's no way I could do that now. Not to mention Deads. I haven't done deads in forever.  :(
Title: Re: tobymax's training log
Post by: tobymax on August 30, 2016, 10:56:13 AM
Congrats on the rep PR. There's no way I could do that now. Not to mention Deads. I haven't done deads in forever.  :(
  Thanks Eric.  Sometimes I don't have the energy to do a big final set of 135, but it just worked out this time.

Last night's workout was quick...

Monday Aug 29 - Workout A

Squats:
bar x 10
bar x 10
135 lb x 5
135 lb x 5
205 lb x 5
205 lb x 5
205 lb x 5
185 lb x 5
Still 10 lbs less than where I was in mid July, but trying to get it back up there. 

Military OHP:
bar x 10
bar x 10
95 lb x 10
95 lb x 5
105 lb x 5
115 lb x 5
115 lb x 5

That's it.  45 minutes.  Then out for some strong Margaritas with friends.
Title: Re: tobymax's training log
Post by: tobymax on August 31, 2016, 09:35:27 AM
Tuesday Aug 30 - Misc
Time for a day off from deads and squats:

SS Dumbbell Lateral Raises / Reverse Incline Flyes
(same weight & reps for both)
17.5's x 10
20's x 10
22.5's x 10
22.5's x 10
20's x 10

Hammer Strength Iso Lateral High Row, plate loaded:
160 lb x 15
180 lb x 10
190 lb x 10
200 lb x 10
200 lb x 10

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

Seated Calf Raises, plate loaded:
90 lb x 15
125 lb x 10
125 lb x 10
135 lb x 10
135 lb x 10

25 sets in 55 minutes.  Speed training.
Title: Re: tobymax's training log
Post by: tobymax on September 05, 2016, 10:37:48 PM
Got in a couple of decent sessions this weekend.  Today I went to the gym to make it 3 in a row, but when I go there the weather was just so darn pool-perfect, that I went to the pool instead for about 90 minutes.  Possibly my last chance at getting a little tan this summer. 

Saturday Sep 3 - Workout B

Deadlifts:
135 lb x 10
205 lb x 5
255 lb x 2
275 lb x 1
295 lb x 1
305 lb x 1
315 lb x 1
330 lb x 1
345 lb x fail
345 lb x fail
325 lb x 1
325 lb x 1
305 lb x 1
I wanted to do singles to work up to a new PR of 350 or 355.  Perhaps I wore myself out with too many lifts, not enough rest time, and not big enough jumps in the weights.  Couldn't even tie my 345 PR.

Bench Press:
bar x 25
135 lb x 10
185 lb x 5
195 lb x 5
205 lb x 5
205 lb x 5
215 lb x 2
220 lb x 2
225 lb x 2
230 lb x 1
135 lb x 15

75 minutes.  I went really slow on those bp's, walking around between sets, reading shit on my phone, etc.


Sunday Sep 4 - Shoulders
I didn't feel like doing squats for a Workout "A", so I slaughtered my shoulders.  First workout in a few weeks where really felt up to full strength.

Seated BB OHP:
bar x 25
95 lb x 15 (rep PR)
105 lb x 10
115 lb x 10 (rep PR)
125 lb x 5
130 lb x 5
135 lb x 4
140 lb x 2
95 lb x 12

Reverse Flyes on a fly machine:
70 lb x 10 -- 5 sets

Front Raises with BB Plate:
35 lb x 12
35 lb x 12
45 lb x 10
45 lb x 10
35 lb x 12

SS: DB Lateral Raises / DB Shrugs:
20's x 10 / 50's x 12
20's x 8 / 55's x 12
20's x 8 / 55's x 12

24 sets, just under an hour.
Title: Re: tobymax's training log
Post by: Cali on September 06, 2016, 03:18:55 PM
You're gonna be hitting a two-plate bench for reps soon, good shit!
Title: Re: tobymax's training log
Post by: Dave on September 06, 2016, 04:42:06 PM
The ugh beside squats in your sig made me laugh since I can relate.  We seem to have pretty similar lifts.
Title: Re: tobymax's training log
Post by: tobymax on September 12, 2016, 09:50:10 AM
Catch up time again:

Last week I was traveling for work, and got food poisoning or a stomach bug.  Could not eat a thing Tuesday, and Wednesday all I had was some Pop Tarts and a Chocolate Yoohoo.  By Thursday I was better, but still didn't eat until I went to a sports bar and got some sliders and fries for dinner.  The hotel had a decent workout room (by cheap hotel standards), but I was not up to using it.  Luckily the stomach issues did not affect me during my flights there or back.  Flew home on Friday.

So, back home on Saturday, I went to the gym.  I felt good, but let's just say after not eating much all week I was as weak as a kitten.

Saturday Sep 10: Misc. Chest

Bench Press / Decline Bench Press / Incline Bench Press:  4 sets on each, 135 to 185 lbs.
Pec Deck Flyes:  3 light sets.

That's all I could muster.

Sunday Sep 11: Workout A
Much better, but not up to par on squats...

Squats:
bar x 10 -- twice
135 lb x 5
135 lb x 5
185 lb x 5
205 lb x 5
205 lb x 5
205 lb x 5

Military OHP:
bar x 10 -- twice
105 lb x 5
110 lb x 5
110 lb x 5
115 lb x 5
105 lb x 8 -- was going for 10, failed

Dumbbell Reverse Incline Flyes:
17.5's x 10
17.5's x 10
20's x 10
20's x 10
20's x 10

Cable Straight Arm Push Downs:
80 x 15
80 x 15
90 x 10
90 x 10
80 x 10











Title: Re: tobymax's training log
Post by: Cali on September 12, 2016, 01:35:22 PM
Nice work
Title: Re: tobymax's training log
Post by: Andrew on September 12, 2016, 06:02:01 PM
Nice work, food poisoning sucks. Your squatting again so that is a good sign. Your story reminds me of a time when i was traveling for work a few years ago and i also got sick from food. I had eaten dinner and i was at the hotel bar having a beer. This lady at the was chatting it up with me and i just felt like i was gonna puke. I got up abruptly and walked out of there, think i told here i had to make a phone call. Just bailed back to the room and prayed to the porcelin god in my hotel room all night...
Title: Re: tobymax's training log
Post by: sakustoms on September 13, 2016, 03:23:51 PM
Sucks about the food poisoning. Glad you're better and back to the weights.
Title: Re: tobymax's training log
Post by: piperdown on September 13, 2016, 05:03:35 PM
That's rough when traveling (not that it's all that great at home either).
My wife got food poisoning last year during a trip. It was so bad I tried to convince her to stay a couple more days on our dime until it was over. She just wanted to come home and ended up staying at home the next 3 days.

Glad you're starting to feel better.
Title: Re: tobymax's training log
Post by: tobymax on September 14, 2016, 09:50:16 AM
Thanks fellas.  I'm totally back to normal now.  It was just a 48 hour ailment and then a couple of days of feeling weak after that.

Monday 9/12 - 30 minutes cardio & stair running

Last night I felt super at the start of my deadlift session, so I decided again to make it a PR attempt day.  Didn't work out.

Tuesday Sept 13 - Workout B

Deadlifts:
135 lb x 10
205 lb x 5
255 lb x 1
275 lb x 1
295 lb x 1
315 lb x 1
335 lb x 1 - still feeling good about this!
355 lb PR attempt - fail
355 lb again - fail
(I thought I was going for 350, but when removing the plates I realized it was 355)
325 lb x 1
275 lb x 5

I was running short on time and the bench stations were taken, so...

Hammer Strength Incline Press:
140 lb x 10 -- 3 sets

Hammer Strength Decline Press:
140 lb x 10 -- 3 sets

A quick 45 minutes.

Title: Re: tobymax's training log
Post by: tobymax on September 16, 2016, 09:42:12 AM
Missed the gym on Wednesday.

Thursday Sept 15 - Workout A

Squats:
bar x 10 -- twice
135 lb x 10
205 lb x 5
205 lb x 5
210 lb x 5
210 lb x 5
135 lb x 10

Military OHP:
bar x 10 -- twice
95 lb x 10
100 lb x 10
105 lb x 7 - was trying to get 10
110 lb x 5
95 lb x 5

Face Pulls:
70 x 15
80 x 14
90 x 13
100 x 12
110 x 11
Really good feels in the rear delts this time, good MTM.

50 minute workout.


Heading out of town this afternoon to visit family.  I may get in a workout on Monday, and then going on a work incentive trip to The Bahamas Tues-Friday.
Title: Re: tobymax's training log
Post by: piperdown on September 16, 2016, 09:52:15 AM
Good workout there Toby.  :)

It took me a while to get the ol MTM connection with face pulls but once I did...damn, they get worked!

Have fun on your trip  :)
Title: Re: tobymax's training log
Post by: tobymax on September 16, 2016, 10:39:18 AM
Thanks Eric.  The last couple of Bahamas trips I got in a couple of real workouts in the very decent gym at Atlantis.  If I don't drink too much and go to bed early enough (big IF), I can get to the gym in the morning before any of our planned activities.   
Title: Re: tobymax's training log
Post by: Cali on September 16, 2016, 02:46:37 PM
Nice OHP
Title: Re: tobymax's training log
Post by: tobymax on September 26, 2016, 11:12:15 AM
Had a great time in The Bahamas last week, though only 2 1/2 days of fun activity time.  I went to the gym one morning and just sorta farted around, didn't do much of a workout.

Yesterday's workout was the first in 10 days, and I stayed pretty light...

Sunday Sept 25 - Workout B

Deadlifts:
135 lb x 10
205 lb x 5
225 lb x 5
255 lb x 5
255 lb x 5
205 lb x 5

Bench Press:
bar x 25
135 lb x 10
185 lb x 5 -- 5 sets
135 lb x 10

Face Pulls:
70 x 15
80 x 15
90 x 15
100 x 12
110 x 10

Then some walking, stretching, and yoga-ish stuff.  Later after it stopped raining, a 2 mile dog walk.
Title: Re: tobymax's training log
Post by: sakustoms on September 26, 2016, 03:17:12 PM
Glad to hear vacay was good. Nice solid workout.  8)
Title: Re: tobymax's training log
Post by: tobymax on September 27, 2016, 09:24:00 AM
Thanks Eric.  HOPEFULLY the next two weeks will be somewhat normal with 5-days-a-week workouts, before I have to travel again.

Last night I didn't feel like doing squats.  Since the racks were taken anyway, I did a Hammer Strength plate-loaded machine workout.  A warm up then 5x5 on each one, very fast cardio weight training...

Monday Sept 26 - Misc chest/back

HS Incline Chest Press:
90 lb x 10
140, 160, 170, 180, 190 x 5

HS Iso Lateral High Row:
90 lb x 20
180, 200, 220, 230, 240 x 5

HS Decline Chest Press:
90 lb x 15
180, 200, 220, 230, 240 x 5

HS Iso Lateral Low Row:
90 lb x 15
140, 160, 170, 180, 190 x 5

FreeMotion Machine Flyes
100 x 15
120, 130, 140, 150, 160 x 5

Whew!  25 sets (+ warmups), 50 minutes, and I was sweating.  Fun workout. 




Title: Re: tobymax's training log
Post by: sakustoms on September 27, 2016, 10:23:32 AM
Some serious numbers in there. Looks like a super solid session.  8)

Do you always travel so much for work?
Title: Re: tobymax's training log
Post by: tobymax on September 28, 2016, 09:12:50 AM
Oh man, I hate traveling for work but I knew that this late summer & fall would involve a lot.  Probably will continue through mid-Nov.  It's an off-and-on thing in my job.

Last night's workout was kinda crappy.  Running late, low energy, cranky mood, did not have my pre-workout coffee...  Whine, whine, whine.  But I wanted to get some squats and OHP over and done with, even though they were light weight.

Tuesday Sept 27 - Workout A

Squats:
bar x 10 -- twice
135 lb  x 10
185 lb x 5
185 lb x 5
185 lb x 5
135 lb x 10

Military OHP:
bar x 10
95 lb x 5
100 lb x 5
105 lb x 5
110 lb x 5
110 lb x 5

That's all, folks!  I fast-walked a few indoor laps before taking off.
Title: Re: tobymax's training log
Post by: tobymax on September 29, 2016, 09:21:53 AM
A little shoulder blast last night.  Quick, light, 10-12 reps...

Wednesday Sept 28 - Shoulders & Calves

Dumbbell Lateral Raises:
17.5's x 12
20's x 10
20's x 10
17.5's x 12
17.5's x 12

SS with: Dumbbell Reverse Incline Flyes:
17.5's x 12
20's x 10
20's x 10
17.5's x 12
17.5's x 12

Front Raise with BB Plate:
35 lbs x 12 -- 5 sets

SS with: Seated Calf Raises, plate loaded:
115 lb x 12 -- 5 sets

20 sets, 40 minutes.  Speed-walked a few indoor laps then went home.
Title: Re: tobymax's training log
Post by: piperdown on September 29, 2016, 10:15:10 AM
Not a bad shoulder workout Toby.

I miss the gyms with the half DB's, especially for shoulder work. It'd be nice to have those as sometimes 25's too light, 30 is too heavy but 27.5 would work.
Title: Re: tobymax's training log
Post by: reduni on September 29, 2016, 01:23:56 PM
Some nice shoulder work there toby. I didn't know they make in between dumbells like that. Very handy.
Title: Re: tobymax's training log
Post by: tobymax on September 29, 2016, 01:45:04 PM
Not a bad shoulder workout Toby.

I miss the gyms with the half DB's, especially for shoulder work. It'd be nice to have those as sometimes 25's too light, 30 is too heavy but 27.5 would work.

Yep, but unfortunately my gym only has them in 2.5lb increments up to 25, so no 27.5's!  But the 22.5's and 17.5's are very nice for lighter weight shoulder work, like last night.
Title: Re: tobymax's training log
Post by: sakustoms on September 29, 2016, 03:11:31 PM
Not a bad shoulder workout Toby.

I miss the gyms with the half DB's, especially for shoulder work. It'd be nice to have those as sometimes 25's too light, 30 is too heavy but 27.5 would work.

Agree. A good shoulder day. I've never seen 1/2 lb dumbbells.
Title: Re: tobymax's training log
Post by: piperdown on September 29, 2016, 05:04:54 PM
Not a bad shoulder workout Toby.

I miss the gyms with the half DB's, especially for shoulder work. It'd be nice to have those as sometimes 25's too light, 30 is too heavy but 27.5 would work.

Yep, but unfortunately my gym only has them in 2.5lb increments up to 25, so no 27.5's!  But the 22.5's and 17.5's are very nice for lighter weight shoulder work, like last night.

Wow, our last gym had the 2.5lb increments up 40lbs but I've been in gyms travelling for work where they had the 2.5 increments up to 75lbs.
Title: Re: tobymax's training log
Post by: tobymax on October 03, 2016, 09:55:00 AM
Weekend catch-up...

Thursday Sep 29:  30 minutes cardio, that's all.

Friday Sep 30 - Chest
(I was due for Workout B-deads and bench, but when I got to the gym I said screw it, and just did chest)

Bench Press:
bar x 30
135 lb x 10
185 lb x 5 - wow, that felt really weak
195 lb x 5
200 lb x 5
205 lb x 5 - still weak-obvious this is not going to be a PR day
210 lb x 3
215 lb x 3 - broke strict form on the 3rd
220 lb x 1
135 lb x 15

Pullovers w/pre-loaded barbell:
70 lb x 15 -- 5 sets

Pec Deck Flyes:
100 x 12
110 x 12
120 x 10
130 x 10
140 x 10

50 minutes


Sunday Oct 2 - Deads/Back
Okay, finally time for those deadlifts I should have done Friday.  No PR chasing, just reps...

Deadlifts:
135 lb x 10
205 lb x 5
255 lb x 5
275 lb x 5
275 lb x 5
255 lb x 5
205 lb x 5

Hammer Strength Iso-Lateral High Row:
180 lb x 5
200 lb x 5
220 lb x 5
230 lb x 5
240 lb x 5
250 lb x 5
260 lb x 5
180 lb x 15

Reverse Flyes on FreeMotion Machine:
60 x 10
70 x 5
80 x 5
85 x 5
85 x 5
85 x 5
80 x 5
70 x 10

60 minutes



Title: Re: tobymax's training log
Post by: ShawnJ on October 03, 2016, 10:07:51 AM
Solid back work, big volume on the deads and HS rows. One thing I miss having my homegym is training back with HS equipment.
Bahamas sounds sweet!
Title: Re: tobymax's training log
Post by: sakustoms on October 03, 2016, 10:12:23 AM
Looks like some solid sessions Toby.  8)
Title: Re: tobymax's training log
Post by: tobymax on October 03, 2016, 10:33:34 AM
Solid back work, big volume on the deads and HS rows. One thing I miss having my homegym is training back with HS equipment.
Bahamas sounds sweet!
Thanks Shawn,  I gotta tell ya, my upper back is feeling the DOMS today.  I sat in the hot tub last night with the upper back jets on me for a good 30 minutes.

I really like the HS machines.  I don't use them very often, except for the high row which I do use a lot.  I can use it without elbow pain, whereas pull ups or pull downs do hurt my elbows.  The incline press makes me feel weak, the decline press makes me feel strong, and the low row makes me feel weak as a kitten.

Looks like some solid sessions Toby.  8)
Thanks Eric!

Title: Re: tobymax's training log
Post by: reduni on October 03, 2016, 02:22:45 PM
Looks like some solid sessions Toby.  8)
+1

Nice call on splitting the workout. Better to have 2 good days than 1 bad one and get injured. Gotta have the head right for deads.

Title: Re: tobymax's training log
Post by: piperdown on October 03, 2016, 03:33:41 PM
Had those days too Toby where it just wasn't feeling right and waited a day or so before finishing the session.

Great volume on bench and DL! Might of felt a little weak on bench but I bet it comes back fast.
Title: Re: tobymax's training log
Post by: Dave on October 03, 2016, 07:48:55 PM

I really like the HS machines.  I don't use them very often, except for the high row which I do use a lot.  I can use it without elbow pain, whereas pull ups or pull downs do hurt my elbows.  The incline press makes me feel weak, the decline press makes me feel strong, and the low row makes me feel weak as a kitten.



If there's one thing I really miss about going to a gym it's the HS equipment. 


Nice work Toby!
Title: Re: tobymax's training log
Post by: tobymax on October 04, 2016, 09:01:39 AM
Thanks for the comments guys.

Last night's workout felt good, thought I only made it through 2 exercises...

Monday Oct 3 - Workout A

Squats:
bar x 10
135 lb x 10
185 lb x 5
195 lb x 5
205 lb x 5
205 lb x 5
185 lb x 8
135 lb x 10

Military OHP:
bar x 15
95 lb x 5
100 lb x 5
105 lb x 5
110 lb x 5
115 lb x 5
95 lb x 10

45 minutes
Title: Re: tobymax's training log
Post by: ShawnJ on October 04, 2016, 09:26:23 AM
Looks like a complete workout to me, big squat volume and lots of presses!!!
Title: Re: tobymax's training log
Post by: sakustoms on October 04, 2016, 10:39:35 AM
Definitely a good workout. I have been thinking of splitting my days up into body parts again so I can get more sets/reps in per exercise.
Title: Re: tobymax's training log
Post by: tobymax on October 04, 2016, 11:11:10 AM
Definitely a good workout. I have been thinking of splitting my days up into body parts again so I can get more sets/reps in per exercise.

I started in May again with this A/B workout thing:  A=squats + OHP+ a 3rd exercise.  B=deads + bench + a 3rd.  If I do more sets/reps like last night, I might skip the 3rd.  So when I'm running this program for months at a time people actually comment on my noticeable results.  I love the results!  But some days I just want to go in and do a big chest day, or a big shoulder blast, or my legs are sore and I don't want to do squats again, whatever... And I once again find myself falling into a body part split: Back/Shoulders/Legs/Chest.  The struggle is real.  Especially if you lack discipline and focus like me. 
Title: Re: tobymax's training log
Post by: tobymax on October 05, 2016, 12:17:10 AM
Tonight I decided to follow up yesterday's squats with a full leg workout.   On the third set of leg presses, I realized I didn't have the oomph for a heavy leg session, so everything was pretty light...

Tuesday Sept 4 - Legs

Leg Press:
180 lb x 15
270 lb x 10
360 lb x 10
360 lb x 8
360 lb x 8

SS with Calf Presses on the Leg Press:
180 lb x 15
270 lb x 10
360 lb x 10
360 lb x 10
360 lb x 10

Lying Leg Curls:
70 x 10
70 x 10
90 x 5
90 x 5
90 x 5
70 x 10

SS with Leg Extensions:
My most hated exercise of all time...
70 x 10
70 x 10
90 x 5
90 x 5
90 x 5
70 x 10

Pretty quick session, 45 minutes.

Thursday is my first colonoscopy, so Wednesday is my no food day, only clear liquids.  The only things I can have resembling solid food is jello and popscicles.  Then tomorrow evening the purge begins.  I wonder how much weight I will lose.
Title: Re: tobymax's training log
Post by: Andrew on October 05, 2016, 12:25:24 AM
hitting legs the day after squat day...you are a mad man 8)

colonoscopy :eek:, how old are you? I'm 40 and never had one. hope it goes ok
Title: Re: tobymax's training log
Post by: tobymax on October 05, 2016, 07:33:11 AM
Thanks Andrew.  Well since I added squats back into my regime in May I have barely done any other leg stuff so I just felt like giving it a try.  I used to be a leg pressing fool but that didn't pan out this time.  Glad I gave it a go, but probably won't do that right after squat day again!

I'm 52.  Should have done my first colonoscopy 2 years ago. 
Title: Re: tobymax's training log
Post by: ShawnJ on October 05, 2016, 08:56:07 AM
Nice session Toby! Lots of volume and the curl/extension SS's must have been a great finisher. Good on you for getting the scope done!
Think of it as preventative maintenance!
Title: Re: tobymax's training log
Post by: piperdown on October 05, 2016, 12:13:58 PM
Good sessions you've had lately.

Good luck on the "no food" today and the scope tomorrow. Here's to hoping no issues.
Title: Re: tobymax's training log
Post by: reduni on October 05, 2016, 01:35:44 PM
No food sucks. I know. Gonna have a big refeed after to get the energy levels back up.

Awsome work on your latest sessions. Here's to you keeping focus and sticking with your split. I know what you mean about switching programs. I get to a point and seem to get bored or see something new that I want to try and the old program goes out the window. Good luck.
Title: Re: tobymax's training log
Post by: tobymax on October 10, 2016, 09:48:19 AM
Alrighty then...

Last week...
Wednesday:  All liquid diet, no training, and then began the pre-colo purge in late afternoon.
Thursday:  Colo over and done with by 10am.  Nurse said "go eat breakfast, but nothing too heavy or greasy".  So of course I had biscuits and gravy (for the first time since I-don't-know-when).  Then went home and slept 4 or 5 hours, and was mildly nauseous and foggy until about 8pm.
Friday:  Went to work, had a normal day, went to the gym... and had ZERO energy.  Did not even feel safe to pick up a weight, so I went in the empty yoga studio and did 30 minutes of yoga-like stuff.

Finally, Sunday I had a decent but not very heavy workout.

Sunday Oct 9 - Workout B

Deadlifts:
135 lb x 5
155 lb x 5
205 lb x 5
255 lb x 1
275 lb x 1
295 lb x 1
305 lb x 1
315 lb x 1
325 lb x 1
325 lb x fail.  crap.
255 lb x 5

Bench Press:
bar x 25
135 lb x 10
185 lb x 5
185 lb x 5
190 lb x 5
195 lb x 5
195 lb x 5

Face Pulls:
80 x 12
85 x 12
90 x 12
95 x 12
100 x 12

Pec Flyes on FreeMotion:
100 x 12
105 x 12
110 x 12
115 x 10
120 x 10


Title: Re: tobymax's training log
Post by: Andrew on October 10, 2016, 06:19:21 PM
Nice work Toby! And i'm with you man....I love biscuits and gravy!
Title: Re: tobymax's training log
Post by: ShawnJ on October 10, 2016, 06:58:57 PM
Big session Toby! Got some heavy deads and good volume in despite the failed rep and hammered the bench! Great job!
Title: Re: tobymax's training log
Post by: tobymax on October 17, 2016, 12:19:42 PM
Whooo, coming off another busy week of travel for work...

Last week I got in one decent little shoulder workout with dumbbells at the hotel gym -- 5 sets each of lateral raises, front raises, Arnold presses, and incline bench.  All light weights.

Back at home, I hit it a little harder over the weekend.  My lower back was sore for some reason so I skipped deadlifts...

Saturday Oct 15 - Chest

Bench Press:
bar x 30
135 lb x 10
155 lb x 10
175 lb x 10
185 lb x 5
195 lb x 5
205 lb x 1
215 lb x 1
220 lb x 1
225 lb x 2
230 lb x 2
185 lb x 10
135 lb x 10
Felt good to get back into the 230 range.

Cable Crossovers on a new FreeMotion Machine.
10 reps -- 5 sets
I don't know what weight!  I used whatever weight the guy before me was using (pretty light).  I just wanted to try out the new machine.

Barbell Pullovers, lying flat, close grip:
80 lb x 10 -- 5 sets
(with a cgbp between about half of those reps)



Sunday Oct 16 - Workout A
A light weight but voluminous workout...

Squats:
bar x 10
135 lb x 10
155 lb x 10
175 lb x 10
185 lb x 8
135 lb x 10

Military OHP:
bar x 10
95 lb x 5
95 lb x 5
95 lb x 5
95 lb x 5
95 lb x 5

HS Iso Lateral High Row:
180 lb x 10
200 lb x 9
220 lb x 8
230 lb x 7
240 lb x 6

Face Pulls:
100 x 10
100 x 10
110 x 10
110 x 10
100 x 10

Lying Leg Curls:
70 x 10
80 x 10
80 x 10
90 x 8
90 x 6






 
Title: Re: tobymax's training log
Post by: sakustoms on October 17, 2016, 12:54:44 PM
Good to see you back at it. Those are 2 nice sessions too. Congrats on getting back to 230. :thumbsup:
Title: Re: tobymax's training log
Post by: piperdown on October 17, 2016, 02:10:37 PM
Damn Toby, you did hit it hard this weekend.
Great volume!  :thumbsup:
Title: Re: tobymax's training log
Post by: ShawnJ on October 17, 2016, 05:45:09 PM
Someone had a productive weekend! Strong benching with the 230 and nice squat volume! Awesome sessions Toby!
Title: Re: tobymax's training log
Post by: tobymax on October 18, 2016, 09:41:54 AM
Thanks for the comments and support.  Man, I was sore all over yesterday from the weekend workouts.  Felt good!  Last night I worked late and didn't make it to the gym.  Already looking forward to this evening's workout. 
Title: Re: tobymax's training log
Post by: ShawnJ on October 18, 2016, 05:52:58 PM
Love the enthusiasm! Could use some of that this week lol
Title: Re: tobymax's training log
Post by: tobymax on October 19, 2016, 09:38:32 AM
It was crowded last night, no place to do deads, so I did a shoulder blast.  I love (and need!) big shoulder workouts.

Monday Oct 18 - Shoulders

Seated OHP:
bar x 15
100 lb x 10
105 lb x 10
110 lb x 9 - fail on 10
115 lb x 10
120 lb x 6 - fail on 7
125 lb x 4 - fail on 5
130 lb x 3 - didn't even go for the 4th
95 lb x 12

Dumbbell Lateral Raises:
15's x 10
17.5's x 10
20's x 10
22.5's x 8
25's x 6

Dumbbell Reverse Incline Flyes:
17.5's x 10
17.5's x 10
17.5's x 10
17.5's x 10
17.5's x 10

Front Raise with Plate:
35 lb x 12
35 lb x 12
35 lb x 12
35 lb x 10
35 lb x 10



Title: Re: tobymax's training log
Post by: ShawnJ on October 19, 2016, 10:30:58 AM
Awesome shoulder blast Toby! Huge volume, that will get them growing!
Title: Re: tobymax's training log
Post by: piperdown on October 19, 2016, 12:01:13 PM
The lateral raises and front raises after the OHP had to have given you an insane pump
Title: Re: tobymax's training log
Post by: tobymax on October 19, 2016, 01:29:45 PM
The lateral raises and front raises after the OHP had to have given you an insane pump
Yes, actually I had a pretty great pump going about 4 sets into the OHP.  I love a good shoulder pump.  Makes me feel okay about my shoulders  after years and years of having no shoulder to speak of.
Title: Re: tobymax's training log
Post by: piperdown on October 19, 2016, 01:52:49 PM
The lateral raises and front raises after the OHP had to have given you an insane pump
Yes, actually I had a pretty great pump going about 4 sets into the OHP.  I love a good shoulder pump.  Makes me feel okay about my shoulders  after years and years of having no shoulder to speak of.

I hear you. I was always envious of the guys that had a natural shoulder cap. Mine looked like the just sloped down. It's taken a while to get just a little bulge on them.
Title: Re: tobymax's training log
Post by: sakustoms on October 19, 2016, 02:31:03 PM
Great shoulder workout Toby. I used to do the plate front raises but my shoulders didn't like them. I need to give them a try again.
Title: Re: tobymax's training log
Post by: tobymax on October 24, 2016, 10:19:26 AM
I was having a pretty fun workout on Friday until it got interrupted.  Not very heavy, but okay...

Friday Oct 21 - Workout B

Deadlifts:
135 lb x 10
205 lb x 5
255 lb x 5
275 lb x 5
285 lb x 1
295 lb x 1
305 lb x 1
255 lb x 5

Bench Press:
bar x 30
135 lb x 10
185 lb x 5
195 lb x 5
200 lb x 5
205 lb x 5
205 lb x 5

Then I got a phone call about some bad news in the family and had to leave.  Will talk later. 
Title: Re: tobymax's training log
Post by: ShawnJ on October 24, 2016, 05:19:19 PM
Strong deads and benching Toby. Sorry to hear about the bad news, take care.
Title: Re: tobymax's training log
Post by: piperdown on October 24, 2016, 10:55:13 PM
You got a good session in Toby.

Sorry to hear about the bad news. Hang in there!
Title: Re: tobymax's training log
Post by: tobymax on October 26, 2016, 10:04:14 AM
Thanks guys.  Will talk more about a health trauma in the family later.  Suffice to say it's not me, I'm pretty darn healthy.

Got in a decent long session yesterday...

Tuesday Oct 25 - Workout A

Squats:
bar x 10
135 lb x 10
155 lb x 10
175 lb x 5
185 lb x 5
195 lb x 5
155 lb x 10

Military OHP:
bar x 15
95 lb x 10
100 lb x 5
105 lb x 5
110 lb x 5
115 lb x 5
95 lb x 10

HS Iso Lateral High Row:
180 lb x 10
200 lb x 5
220 lb x 5
240 lb x 5
260 lb x 5
180 lb x 10

Pec Deck Flyes:
100 x 10
110 x 5
120 x 5
130 x 5
140 x 5
100 x 10
Title: Re: tobymax's training log
Post by: piperdown on October 26, 2016, 10:31:44 AM
Good solid session under the bar Toby.
Glad you're keeping the squats in the mix. Between those and DL, it helps build overall strength.
Title: Re: tobymax's training log
Post by: ShawnJ on October 26, 2016, 08:40:15 PM
Awesome session Toby, big volume on the squats and upper work!
Title: Re: tobymax's training log
Post by: reduni on October 27, 2016, 11:08:58 AM
Some fantastic volume there Toby. Nice work on the squats.
Hope everything works out for you on the family side.
Title: Re: tobymax's training log
Post by: tobymax on October 27, 2016, 11:23:25 PM
Thanks again for the comments guys.  I got in a nice session today -- not earth-shattering or PR-breaking, but it was fun and felt good. 

Thursday Oct 27 - Workout B

Deadlifts:
135 lb x 5
185 lb x 5
205 lb x 5
255 lb x 5
275 lb x 1
295 lb x 1
305 lb x 1
315 lb x 1
325 lb x 1
330 lb x 1

Bench Press:
bar x 25
135 lb x 5
155 lb x 5
175 lb x 5
185 lb x 5
195 lb x 5
205 lb x 5
215 lb x 3
220 lb x 1
220 lb x 1
135 lb x 18

No time for a 3rd exercise.  That took almost a full hour.
Title: Re: tobymax's training log
Post by: piperdown on October 28, 2016, 07:33:02 AM
Lots of sets there Toby, heavy too, nice job!
Title: Re: tobymax's training log
Post by: ShawnJ on October 28, 2016, 10:07:15 AM
Strong pulls and benching! Lots of accumulated heavy volume!
Title: Re: tobymax's training log
Post by: reduni on October 28, 2016, 12:11:00 PM
Some good weight there Toby. Those singles will soon be multiples. 😀
Title: Re: tobymax's training log
Post by: Andrew on October 28, 2016, 10:00:55 PM
knocking out some good work with those low rep deads. Nicely done
Title: Re: tobymax's training log
Post by: tobymax on October 31, 2016, 12:57:29 PM
Thanks again for the nice comments and support on last week's sessions.

Got in a decent hour-long workout yesterday...

Sunday Oct 30 - Workout A

Squats:
Bar x 10
135 lb x 10
185 lb x 5
190 lb x 5
195 lb x 5
200 lb x 5
205 lb x 5

Military OHP:
bar x 10
95 lb x 10
100 lb x 10
105 lb x 7 - failed on 8
105 lb x 8 - failed on 9
95 lb x 9 - failed on 10

Face Pulls:
90 x 10
100 x 10
100 x 10
100 x 10
90 x 10

Pec Deck Flyes:
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

 



Title: Re: tobymax's training log
Post by: sakustoms on October 31, 2016, 01:03:10 PM
Looks like I missed a bunch of great sessions here Toby. Sorry to hear about the family issues.
Title: Re: tobymax's training log
Post by: tobymax on October 31, 2016, 01:08:41 PM
Looks like I missed a bunch of great sessions here Toby. Sorry to hear about the family issues.
Thank you Eric.

So, on that family issue.  Confirmed on Friday, my husband has cancer.  Chemo starts this Friday.  We have a busy week of appointments and procedures to prep for the chemo.  We have hope, we have reason to be optimistic, and we'll get through it.  This is a training journal, so no need to comment further on that. 
Title: Re: tobymax's training log
Post by: piperdown on October 31, 2016, 01:52:13 PM
Looks like I missed a bunch of great sessions here Toby. Sorry to hear about the family issues.
Thank you Eric.

So, on that family issue.  Confirmed on Friday, my husband has cancer.  Chemo starts this Friday.  We have a busy week of appointments and procedures to prep for the chemo.  We have hope, we have reason to be optimistic, and we'll get through it.  This is a training journal, so no need to comment further on that.

Sorry to hear that Toby.
Only good thing is KU has a fantastic cancer center. They were great with my wife, her sister and her mom (all who had breast cancer at different times).
Title: Re: tobymax's training log
Post by: sakustoms on October 31, 2016, 02:06:35 PM
Looks like I missed a bunch of great sessions here Toby. Sorry to hear about the family issues.
Thank you Eric.

So, on that family issue.  Confirmed on Friday, my husband has cancer.  Chemo starts this Friday.  We have a busy week of appointments and procedures to prep for the chemo.  We have hope, we have reason to be optimistic, and we'll get through it.  This is a training journal, so no need to comment further on that.

Well I'm really sorry to hear that Toby. Best wishes and prayers sent for both of you.
Title: Re: tobymax's training log
Post by: ShawnJ on October 31, 2016, 04:39:14 PM
Sorry about the news Toby, that disease has hit me close to home as well. Wishing you nothing but positive vibes for you and hubby.
Excellent session with the squats and presses.
Title: Re: tobymax's training log
Post by: tobymax on November 02, 2016, 04:50:41 PM
Thanks for the comments guys.  It may be rough for a while but we'll get through it.

Made it in for an afternoon workout today.  It started out good, but then emotions and nerves got the best of me.  My arms were so shaky on bench press even at 135 warm ups that I didn't feel safe being under the bar, so I went to some machines instead.

Wednesday Nov 2 - Misc

Deadlifts:
135 lb x 10
205 lb x 5
275 lb x 5
285 lb x 5
295 lb x 4
I was looking forward to a good dead session, but on those last two reps my lower back started aching.  Not real bad, but enough to make me stop.  I know when not to push it.

Bench Press wasn't working for me, so I did some light machine work...

Machine Chest Press:  5 sets of 10

Machine Lat Pull Down: 5 sets of 10

Machine Shoulder Press: 5 sets of 10
Title: Re: tobymax's training log
Post by: ShawnJ on November 02, 2016, 04:54:49 PM
Good job on the deads. Stress can play havoc on the body but you got in and hammered a session out. Solid work!
Title: Re: tobymax's training log
Post by: tobymax on November 07, 2016, 11:01:54 AM
Alrighty then...  We had a big week last week, lots of time in medical facilities and the first round of chemo.  So far so good.  I made time for the gym yesterday for a nice little upper body pump.

Sunday Nov. 6 - Misc.

Bench Press:
bar x 25
135 lb x 10
155 lb x 10
175 lb x 10
185 lb x 5
195 lb x 5
200 lb x 5
205 lb x 4 - couldn't go for 5 w/out a spotter.
135 lb x 15

Dumbbell Lateral Raises:
17.5's x 10 -- 5 sets

Cable Crossovers on new FreeMotion Machine:
various light weights, 10 to 15 reps, 5 sets.

Little to no rest on the remainder for a good pump-up...

Front Delt Raises / SS with curls:
35 lb plate x 10 -- 3 sets each

Dumbbell Arnold Presses / SS with curls:
22.5's x 10 -- 3 sets each

Hammer Strength Incline Chest Press:
90 lb x 10 -- 3 sets

Title: Re: tobymax's training log
Post by: ShawnJ on November 07, 2016, 12:02:06 PM
Strong benching and upper body work Toby! Looks like you left in the state of swolio!
Title: Re: tobymax's training log
Post by: sakustoms on November 07, 2016, 02:02:19 PM
Great workout Toby. Nothing like a good muscle pumping session to relieve some stress. Glad things are going ok so far.
Title: Re: tobymax's training log
Post by: Bando on November 07, 2016, 03:01:56 PM

So, on that family issue.  Confirmed on Friday, my husband has cancer.  Chemo starts this Friday.  We have a busy week of appointments and procedures to prep for the chemo.  We have hope, we have reason to be optimistic, and we'll get through it.  This is a training journal, so no need to comment further on that.

Sorry to read this.  :'(
Title: Re: tobymax's training log
Post by: tobymax on November 13, 2016, 03:22:14 PM
So the thing about living with a chemo patient is that they are encouraged to eat fattening foods that sound appetizing to maintain their weight.  And as long as I'm fixing that food for him, well you know...  It's not pretty.  I haven't stepped on a scale but I can already see it around my waist.  Lots of mashed potatoes, baked potatoes, bread, creamy casseroles, desserts, etc.  The sacrifices we make.

Only made it to the gym once this week...

Friday Nov 11 - Misc

Squats:
bar x 10
135 lb x 5
155 lb x 5
165 lb x 5
175 lb x 5
185 lb x 5
Light weights, but for the first time I did every single rep ATG... as far as I could go without sitting down on the floor... and paused at the bottom for more than just an imaginary beat.  I really paused a solid 2 seconds each time.  The last two reps I didn't think I was going to make it back up, but somehow I did.

Seated OHP:
bar x 15
95 lb x 10
95 lb x 10
105 lb x 5
110 lb x 5
115 lb x 5

HS Iso Lateral High Row:
90 lb x 15
180 lb x 10
200 lb x 10
220 lb x 5
230 lb x 5
240 lb x 5

Donkey Calf Raises - plate loaded machine:
90 lb x 15
140 lb x 10
160 lb x 10
160 lb x 10
160 lb x 15

That was a fun workout.  Not terribly heavy, but each rep was slow and measured.  I had time and wanted to do pec flyes at the end, but every cable station and every fly machine was occupied so I called it a day. 

 
Title: Re: tobymax's training log
Post by: ShawnJ on November 13, 2016, 05:27:23 PM
Nice session Toby, sounds like you really milked the squats for every last bit of muscle recruitment. Hey...if ya got to eat....you got to eat...use this in the gym to pack on some strength :)
Title: Re: tobymax's training log
Post by: tobymax on November 29, 2016, 10:09:09 AM
I'm still kickin', and have managed to squeeze in a few workouts these past few weeks.  Feel bad that I haven't had a chance to check out other folks' journals to catch up on all your progress!  Anyway, here goes:

Tuesday Nov 15
Bench Press:  10 sets, 135-195 lbs, 5 to 10 reps each set.
Then some various cable & machine work: HS High Rows, Seated Calf Raise, Pec Flyes, Face Pulls


Wednesday Nov 23
Standing OHP:  7 sets, 95-105 lbs, 5 to 10 reps each set.
BB Incline Bench:  5 sets, 135 lb, 10 reps each set.
Then a few miscellaneous sets on machines.


Friday Nov 15
Deadlifts:
135 lb x 10
205 lb x 5
255 lb x 5
275 lb x 4
295 lb x 1
305 lb x 1
315 lb x 1
255 lb x 5

HS High Rows:
90 lb x 20
180 lb x 10
200 lb x 10
220 lb x 5
240 lb x 5
240 lb x 5

Pec Flyes:
100 x 10
110 x 10
120 x 10
130 x 5
140 x 5

Face Pulls:
80 x 10
90 x 10
100 x 9
110 x 8
90 x 10


Sunday Nov 27

Bench Press Sunday Funday:
bar x 30
135 lb x 10
155 lb x 10
175 lb x 10
185 lb x 5
185 lb x 10
195 lb x 5
200 lb x 4
205 lb x 3
210 lb x 2
215 lb x 1
135 lb x 18

Dumbbell Lateral Raises:
15's x 15
17.5's x 12
20's x 10
22.5's x 9
25's x 8
15's x 15

Barbell Pullovers:
70 lb x 15
70 lb x 15
70 lb x 15
80 lb x 10
80 lb x 10

Quick final pump with 15 second rests...
HS Machine Incline Press:
140 x 5
140 x 5
140 x 5
140 x 8
90 x 20

Title: Re: tobymax's training log
Post by: ShawnJ on November 29, 2016, 11:08:41 AM
No worries about following others Toby, just happy to see you are still getting in some great sessions! Hope you guys are doing ok! Thoughts are with you!
Title: Re: tobymax's training log
Post by: piperdown on November 29, 2016, 02:16:39 PM
You got some great lifting sessions in Toby  :thumbsup:

Especially like the "Sunday Funday" one!
Title: Re: tobymax's training log
Post by: sakustoms on November 29, 2016, 03:10:45 PM
I was actually thinking about you the other day and wondering how things were going.

Glad to see you've still been in the gym kicking ass. Looks like you got in a ton of good work.  8)
Title: Re: tobymax's training log
Post by: tobymax on November 29, 2016, 03:51:24 PM
Thanks guys.  It is hard to make time for the gym these days since I'd rather spend as much time as possible taking care of my husband while he's fighting this cancer.  But sometimes I need a break from it all, so the gym is a good escape.  He just had the second cycle of chemo yesterday, and thanks to 3 days of prednisone he's all hopped up and energetic at the moment, putting up the outdoor Christmas lights with the help of a friend while I'm at work today.  Tomorrow he'll probably crash and spend the next 3 to 5 days in a state of exhaustion.  The oncologist visit yesterday was uplifting when she expressed encouragement at his reaction to the chemo so far, and confirmed that he would be a candidate for Opdivo immunotherapy after the 4 chemo cycles.
Title: Re: tobymax's training log
Post by: ShawnJ on November 29, 2016, 09:02:06 PM
Great news that chemo is working so far! Keep the positivity rocking!
Title: Re: tobymax's training log
Post by: sakustoms on November 30, 2016, 07:20:47 AM
That's awesome news Toby. I'm glad to hear he is responding well. Best wishes for the both of you.
Title: Re: tobymax's training log
Post by: tobymax on December 12, 2016, 01:33:30 PM
Still not finding much time for the gym, but getting in some weekend sessions.  Light weights, just enough to remind my body that I can still do this...

Sunday Dec 4:
Low & slow squats:  4 sets at 155 lb x 5

Hammer Strength Chest Press:  5 sets, various light weights, 10 reps each
I have used the HS incline and decline numerous times, but I think this is actually the first time I used the regular chest press.  Damn, it really targets those pecs. Really big MTM feels.

HS Iso Lateral High Row:  5 sets, 180x10

Pec Deck:  4 sets, various weights, 10-15 reps


Saturday Dec 10:

Bench Press:  8 sets from 135x10 up to 195x5

Dumbbell Lateral Raises:  4 sets, 12.5's x 15 up to 20's x 12.  Then reverse the sequence, 4 more sets.  Bad ass delt burn.

Pec Dec:   6 sets, various weights, 10-15 reps


Sunday Dec 11:

Deadlifts:  9 sets, 185x5 up to 273x3, including some additional singles at 275.

Standing OHP:  5 sets, 95x5

Face Pulls:  5 sets, 70x15 up to 90x11

HS Iso Lateral High Row:  5 sets, 180x10


Probably won't get in another session until Sunday 12/18.
Title: Re: tobymax's training log
Post by: ShawnJ on December 12, 2016, 06:33:23 PM
Getting in when you can anyways. Solid sessions!
Title: Re: tobymax's training log
Post by: Bando on December 12, 2016, 06:41:27 PM
Thanks guys.  It is hard to make time for the gym these days since I'd rather spend as much time as possible taking care of my husband while he's fighting this cancer.  But sometimes I need a break from it all, so the gym is a good escape.  He just had the second cycle of chemo yesterday, and thanks to 3 days of prednisone he's all hopped up and energetic at the moment, putting up the outdoor Christmas lights with the help of a friend while I'm at work today.  Tomorrow he'll probably crash and spend the next 3 to 5 days in a state of exhaustion.  The oncologist visit yesterday was uplifting when she expressed encouragement at his reaction to the chemo so far, and confirmed that he would be a candidate for Opdivo immunotherapy after the 4 chemo cycles.

Excellent.

New AVI is on point as well  8)
Title: Re: tobymax's training log
Post by: tobymax on December 20, 2016, 11:56:51 AM
Hey Shawn and Bando, thanks for the comments.

Just popping in to record my one workout in the past week, a low weight/high volume session.  I was there on a Friday afternoon around 2:00 and had pretty much free reign of the place...

Friday Dec 16 - Chest and Stuff

3-way SuperSet on Hammer Strength Presses which are located in line next to each other:
Chest Press / Incline Chest Press / Decline Chest Press:  5 rounds, 10 reps on each, 90lb to 160lb.  Whew, I went fast.  'bout wore me out.

SuperSet:
Dumbbell Lateral Raises / Dumbbell Curls:  5 rounds, 10 reps each, 15's to 25's (only got 8 on the last set of raises)

Final burn:
Curls with EZ bar:  40lb, 10 reps, 3 sets.

Yeah it was light, but it was fast and a lot of reps.  With a few speed walking laps on the indoor track, that was a quick 45 minutes.

Husband had chemo that Friday morning, and then all hyped up on Prednisone he was out shoveling the driveway in 10 degree weather on Saturday evening.  Not that the 2 inches really needed shoveling, but he was just burning off energy.  Now he's on the post-chemo, post-prednisone crash for a few days, but tolerating the chemo very well.  Not even a bit of hair loss so far.




Title: Re: tobymax's training log
Post by: reduni on December 20, 2016, 12:41:27 PM
Glad to hear the good news Toby. Here's to continuing improvements.

Glad you can still make it into the gym on occasion. Looks like you got a hell of a pump after that session. Keep it up!
Title: Re: tobymax's training log
Post by: sakustoms on December 20, 2016, 02:48:16 PM
Glad to hear things are going well Toby. Looks like you had a great session too. Lots of work in a short time frame.
Title: Re: tobymax's training log
Post by: ShawnJ on December 20, 2016, 09:06:34 PM
Sounds like a fast and furious workout Toby! Glad to hear hubby is doing well, sounds like he is tolerating chemo like a champ! Hope you guys have a great Christmas!
Title: Re: tobymax's training log
Post by: tobymax on January 03, 2017, 10:12:52 AM
Hey kids!  Through December my gym time was spotty, but I got in 4 straight days over the New Year weekend.  And now I am sore as crap.  Again, mostly light work to keep joints greased and reminding my body that I can do this.

Catching up...


Dec. 21:
Squats: 5 sets, 5 reps each:  135, 155, 155, 165, 165
OHP: 6 sets, 5 reps each:  95, 95, 100, 105, 105
HS High Row:  5 sets, 5 reps each:  200, 200, 220, 230, 240


Dec. 24:
Bench Press Funday: 135x10, 155x10, 175x10, 185x8, 195x5, 200x3, 205x2, 210x3, 215x1, 185x8, 135x15
Cable Crossovers: 5 sets, 10 to 15 reps each, super light weight that I didn't record


Dec 30:
OHP:  95x10, 95x10, 105x8, 105x8, 95x10
Face Pulls: 70x15, 70x15, 80x10, 80x10, 80x10
Side Delt Raise Machine:  5 sets, 12 to 15 reps each.


Dec 31:
Squats: 5 sets, 5 reps each, 135 to 165.
HS Chest Press:  90x10, 110x10, 130x9, 140x8, 150x7
Barbell Pullovers, flat, with a quick CGBP between each rep:  60x12, 60x12, 80x10, 80x10, 80x10
Pec Deck:  90x12, 90x12, 100x10, 100x10, 100x10


Jan 1 2017!
Deadlift Funday:  135x10, 185x5, 185x5, 205x5, 205x5, 225x4, 245x3, 255x2, 275x1, 285x1, 295x1

Dumbbell Lateral Raises:
15's x 15, 17.5's x 12, 17.5's x 12
Drop Set: 17.5x10, 15x6, 12.5x5, 10x5
Drop Set:  22.5x5, 20x5, 17.5x5, 15x5, 12.5x5
Oooowww, the burn!  Those drop sets KILL my delts.


Jan 2:
Time to take off some holiday weight and start running again:  20 laps indoor track=2 miles.  26 minutes with a lot of walking and slow jogging included.  My legs were way sore from squats and deads.  Then 15 minutes of stretching and foam rolling.

175.9 lbs on Sunday morning is my highest weight ever, by a lot.  Of course there was some New Years Eve drinking and the last of the holiday sweets involved the night before.

173.4 this morning.  160 by May 1, here we go!!!!!!!!!!

Title: Re: tobymax's training log
Post by: ShawnJ on January 03, 2017, 10:22:29 AM
Great update Toby. Sounds like the holidays went well for you. Feeling a tad fat around the belli myself after all the indulging lol
Title: Re: tobymax's training log
Post by: Cali on January 03, 2017, 07:34:32 PM
Nice work. Supplemented consistency with quality!
Title: Re: tobymax's training log
Post by: reduni on January 03, 2017, 10:15:22 PM
Looks like you got quite a few pretty good sessions in over the holidays Toby. Covered all the bases as well. Nice work. Hopefully you can keep it up.
Title: Re: tobymax's training log
Post by: tobymax on January 04, 2017, 09:52:59 AM
Thanks guys. I feel pretty good about the last several training sessions although the weights are mostly light (esp. on squats!).  Throughout November and most of December, I was reminded that hitting the gym only once or twice a week leads to a lot of DOMS!

I also wanted to post an update on the spousal unit: Other than low energy and a low appetite some days he feels pretty darn good, so I am starting to feel better about spending time on myself at the gym instead of going straight home from work every day.  Despite what his doctor called "aggressive" treatment, he has not been sick and he still has his hair.   The pain in his side that initiated his first doctor's visit leading to the cancer diagnosis is GONE!  His last scheduled chemo is this Friday; then in the next couple of weeks they'll do another set of scans to see how the cancer tumors are responding; then we'll determine the next course of treatment, either continue the chemo or switch to new immunotherapy treatment -- probably Opdivo, which has been advertised in TV commercials a lot lately.       

Title: Re: tobymax's training log
Post by: piperdown on January 04, 2017, 10:39:28 AM
Thanks guys. I feel pretty good about the last several training sessions although the weights are mostly light (esp. on squats!).  Throughout November and most of December, I was reminded that hitting the gym only once or twice a week leads to a lot of DOMS!

I also wanted to post an update on the spousal unit: Other than low energy and a low appetite some days he feels pretty darn good, so I am starting to feel better about spending time on myself at the gym instead of going straight home from work every day.  Despite what his doctor called "aggressive" treatment, he has not been sick and he still has his hair.   The pain in his side that initiated his first doctor's visit leading to the cancer diagnosis is GONE!  His last scheduled chemo is this Friday; then in the next couple of weeks they'll do another set of scans to see how the cancer tumors are responding; then we'll determine the next course of treatment, either continue the chemo or switch to new immunotherapy treatment -- probably Opdivo, which has been advertised in TV commercials a lot lately.     

That's some good news Toby!
Glad he's responding well to the treatment. I know when my wife had breast cancer a couple years ago I was on pins and needles until seeing how treatment went.
Title: Re: tobymax's training log
Post by: tobymax on January 09, 2017, 01:25:59 PM
Thursday Jan. 5
Bench Press: 135x10, 155x10, 165x10, 175x8, 185x7, 195x6, 205x4, 135x12
HS High Row: 180x10, 200x9, 220x8, 230x7, 240x6
Pec Deck:  100x10, 5 sets

Friday Jan. 6
Jog 1.2 miles, lots of stretching and foam rolling

Sunday Jan. 8
Jog 0.6 miles
OHP: 45x15, 45x15, 95x5, 95x10, 100x10, 105x5, 110x5, 115x5, 120x2, 125-fail(3 attempts), 95x10
Jog another 0.6 miles
Run up/down stairs, 10 flights.

On that OHP I was surprised to get 5 at 115 considering how little & light I've been lifting lately.  But then I was really disappointed to not even get 1 at 125.
Title: Re: tobymax's training log
Post by: reduni on January 09, 2017, 01:38:31 PM
Nice work Toby. That OHP is a bitch. 5 lbs can be the difference between reps and nothing. Glad to see your still at it when you can.
Title: Re: tobymax's training log
Post by: ShawnJ on January 09, 2017, 05:08:08 PM
Awesome collection of workouts Toby, and sounds like the chemo is going very well! Great news!
Title: Re: tobymax's training log
Post by: sakustoms on January 10, 2017, 07:35:10 AM
Thanks guys. I feel pretty good about the last several training sessions although the weights are mostly light (esp. on squats!).  Throughout November and most of December, I was reminded that hitting the gym only once or twice a week leads to a lot of DOMS!

I also wanted to post an update on the spousal unit: Other than low energy and a low appetite some days he feels pretty darn good, so I am starting to feel better about spending time on myself at the gym instead of going straight home from work every day.  Despite what his doctor called "aggressive" treatment, he has not been sick and he still has his hair.   The pain in his side that initiated his first doctor's visit leading to the cancer diagnosis is GONE!  His last scheduled chemo is this Friday; then in the next couple of weeks they'll do another set of scans to see how the cancer tumors are responding; then we'll determine the next course of treatment, either continue the chemo or switch to new immunotherapy treatment -- probably Opdivo, which has been advertised in TV commercials a lot lately.     

Toby, so glad to hear things are going well. Continued best wishes for you and your husband.  :)
Title: Re: tobymax's training log
Post by: tobymax on January 11, 2017, 09:56:38 AM
Thanks for the good words, guys.  The last few days have been kind of rough following Friday's chemo session, but still not bad compared to what some people go through with chemo.  Tomorrow we go in for a new PET scan.

I did get in some gym time yesterday.  An upper body pump-up session, fairly light and lots of reps...

Tuesday Jan. 10

Hammer Strength 3-way super set -- regular chest press, incline press, decline press:  5 rounds, 10 reps each (30 reps per superset), 90 lbs to 160 lbs.

Pec Deck Flyes:  5 sets, 10 reps each, 100 lbs to 120 lbs.

HS High Row:  5 sets, 10 reps each, 180 lbs to 210 lbs.

Face Pulls:  5 sets, 10 to 15 reps each, 70 lbs and 80 lbs.


Wow, that was a fast and furious and fun workout.  The first 3-way superset kinda slaughtered my triceps too.

Title: Re: tobymax's training log
Post by: Bando on January 11, 2017, 10:17:20 AM

I also wanted to post an update on the spousal unit: Other than low energy and a low appetite some days he feels pretty darn good, so I am starting to feel better about spending time on myself at the gym instead of going straight home from work every day.  Despite what his doctor called "aggressive" treatment, he has not been sick and he still has his hair.   The pain in his side that initiated his first doctor's visit leading to the cancer diagnosis is GONE!  His last scheduled chemo is this Friday; then in the next couple of weeks they'll do another set of scans to see how the cancer tumors are responding; then we'll determine the next course of treatment, either continue the chemo or switch to new immunotherapy treatment -- probably Opdivo, which has been advertised in TV commercials a lot lately.     

Sounds like things are going pretty well under the circumstances, thanks for the update.
Title: Re: tobymax's training log
Post by: ShawnJ on January 11, 2017, 06:44:25 PM
Sweet upper body slaughter Toby! Best of luck with the PET scan. Prayers for you guys tonight!
Title: Re: tobymax's training log
Post by: piperdown on January 11, 2017, 09:29:43 PM
Solid fast workout session Toby.

Hope the follow up has good news!!
Title: Re: tobymax's training log
Post by: tobymax on January 16, 2017, 10:39:36 AM
Saturday Jan. 14
2 miles/20 laps on indoor track - run 2 laps, walk 1, run 2, etc. etc.  Pretty darn slow at 26 minutes.
Then stretching and foam rolling.

Sunday Jan 15 - OHP funday
OHP:  45x10, 45x10, 95x5, 95x10, 100x9, 105x8, 110x7, 115x4 (failed try at 6), 95x10
Reverse Flyes on Machine:  50x10, 55x10, 60x10, 65x10, 70x8
Dumbbell Shrugs: 50x15, 55x14, 60x13, 65x12, 70x11
Then a lot of upper body stretching.
Title: Re: tobymax's training log
Post by: ShawnJ on January 16, 2017, 08:07:50 PM
Beauty run and pressing on the weeekend Toby!
Title: Re: tobymax's training log
Post by: reduni on January 16, 2017, 08:28:50 PM
Slow is a relative term. You're still at it and that's what counts. Mirin' the presses.
Title: Re: tobymax's training log
Post by: tobymax on January 23, 2017, 05:41:55 PM
Thanks again for the comments and support guys.

Wednesday Jan. 18 - Back & Chest stuff
Was hoping to get in some pullups, but after only 5 of them my elbows were not having it.  I can still do the Hammer Strength Iso-Lateral High Rows for the lats without elbow pain, so...
Hammer Strength High Rows:  180x10, 200x10, 220x9, 230x8, 240x7, 250x6, 180x10.  I love the lat burn from these.
Pec Deck Flyes:  100x15, 110x15, 120x12, 130x10, 140x8, 150x6, 100x15
Cable Straight Arm Push Downs: 60x15, 70x12, 80x10, 80x10, 80x10

Thursday Jan. 19 - Legs
Squats:  45x10, 45x10, 135x5, 145x5, 155x5, 155x5, 155x5
Straight Leg Calf Press: 180x12, 180x12, 180x12
Seated Calf Raises:  125x10, 125x10, 125x10
Then 10 flights of stairs.


Sunday Jan. 22 - Sunday Bench Press Funday
Bench Press:  45x25, 135x10, 135x10, 185x5, 185x5, 190x5, 195x5, 200x4, 205x3, 210x2, 215x2, 220x1, 225x1, 185x8, 135x17
Fast-walked 1 mile, then went home and walked the dog another mile.
My front delt area is really feeling the DOMS today from that bench session.


Good news from the oncologist for the spouse:  His cancer tumors have shrunk approximately 50% after four chemo cycles, so we're going to keep going with the same treatment for another 4 cycles.  It was great to hear the news, but not looking forward to another few months of chemo.  It certainly limits one's lifestyle, but we'll get through it.
Title: Re: tobymax's training log
Post by: ShawnJ on January 23, 2017, 07:02:18 PM
Fantastic news! 50% is a huge response to chemo! That's just awesome. Some great looking workouts in there Toby
Title: Re: tobymax's training log
Post by: FLEX on January 23, 2017, 07:58:43 PM
Hey Toby.

I didn't even know your partner was going through this.

Good news on the treatment.  All the best wishes to you both.
Title: Re: tobymax's training log
Post by: tobymax on January 30, 2017, 11:03:57 AM
Hey FLEX and Shawn, thank you.  The next course of chemo started on Friday, and it seemed to hit him harder this weekend than usual.  Previously he felt good and energetic for 2 or 3 days after chemo, but not this time.  Each round seems to bring something different.

Well I got in a few workouts in the last week...

Thursday Jan. 26 - Shoulders

OHP: 45x15, 45x10, 95x5, 95x10, 95x5, 100x5
DB Lateral Raises:  17.5x10,  -- 5 sets
Reverse Flyes on Pec Deck: 50x10, 55x10, 60x10, 65x10
Face Pulls:  70x12, 80x12, 90x10, 90x10


Friday Jan. 27 - Back

Deadlift Funday:
A bunch of singles, cardio style wtih no rest, just enough time to add plates:  135x10, 205x1, 225x1, 245x1, 255x1, 275x1, 285x1, 295x1.
Then a 3-4 minute rest, and:  305x3, 315x1, 255x5

Hammer Strength High Row:  180x10 -- 5 sets
Seated Row:  100x10, 90x10, 80x10, 80x10, 80x10


Sunday Jan. 29 - Chest

Slow jog 5 laps indoor track (1/2 mile)

Bench Press Funday:  45x30, 135x10, 185x5, 185x10, 195x1, 205x1, 215x1, 220x2, 225x2, 225x2, 185x9 (failed 10), 135x10
Barbell Pullovers:  70x12 -- 5 sets
Pec Deck Flyes:  100x10, 105x12, 110x12, 115x10, 120x10

Jog 7 laps

Nice long workout including 1.2 miles of mild cardio, then home to a 1.5 mile fast dog walk.
Title: Re: tobymax's training log
Post by: piperdown on January 30, 2017, 11:53:08 AM
Good workouts and great news that the chemo knocked it down!
I'm assuming they're trying to get it shrunk down to surgically remove the remaining? Or just keep with chemo until it's gone?
Title: Re: tobymax's training log
Post by: sakustoms on January 30, 2017, 12:58:05 PM
Great news about the treatment Toby. Best wishes to you both.
Title: Re: tobymax's training log
Post by: tobymax on January 30, 2017, 02:16:04 PM
Good workouts and great news that the chemo knocked it down!
I'm assuming they're trying to get it shrunk down to surgically remove the remaining? Or just keep with chemo until it's gone?

The doc says we'll see where we are after these 4 additional chemo cycles.  She has mentioned immunotherapy (Keytruda or Opdivo) and radiation as possibilities, but has never said anything about surgery.  We love this oncologist at Shawnee Mission hospital.  She's very compassionate and positive, and she's the prettiest little thing you ever saw.  But she doesn't offer up too much detail if it's just going to cause you anxiety.  One thing that I still laugh about, in the very first appointment with her in October when she was describing the primary tumor and the secondary tumors.  We asked how big the primary tumor was, and she looked us both in the eye and said "Oh, average size."  We looked at each other with an understanding that that was all we needed (and probably wanted) to know.  However big it was, we know now that it's been reduced to half of that!
Title: Re: tobymax's training log
Post by: piperdown on January 30, 2017, 11:06:13 PM
Good workouts and great news that the chemo knocked it down!
I'm assuming they're trying to get it shrunk down to surgically remove the remaining? Or just keep with chemo until it's gone?

The doc says we'll see where we are after these 4 additional chemo cycles.  She has mentioned immunotherapy (Keytruda or Opdivo) and radiation as possibilities, but has never said anything about surgery.  We love this oncologist at Shawnee Mission hospital.  She's very compassionate and positive, and she's the prettiest little thing you ever saw.  But she doesn't offer up too much detail if it's just going to cause you anxiety.  One thing that I still laugh about, in the very first appointment with her in October when she was describing the primary tumor and the secondary tumors.  We asked how big the primary tumor was, and she looked us both in the eye and said "Oh, average size."  We looked at each other with an understanding that that was all we needed (and probably wanted) to know.  However big it was, we know now that it's been reduced to half of that!

Newer treatments are coming fast and furious. Immunotherapy was a dream even 10 years ago and the progression has been astounding. Targeted rad is even better than when I was studying it years ago.
Really great news that he's responding to treatments so well!
Title: Re: tobymax's training log
Post by: tobymax on February 06, 2017, 09:44:37 AM
Well I'm continuing the cycle of getting most of my training done on the weekends...

Friday Feb 3
Run/walk (run 2 laps/walk 1) 2.2 miles, indoor track.  Run 10 flights of stairs.

Saturday Feb 4 - Shoulder blast
Seated OHP: 45x15, 45x15, 95x10, 95x10, 95x10, 105x5, 110x5, 115x5, 125x4, 130x3, 135x3, 140x2
Dumbbell Reverse Flyes: 15's x 10, 15x10, 17.5x5, 17.5x5, 17.5x5
Front Raise with BB Plate:  35x12, 45x6, 45x6, 45x6, 35x12
Face Pulls: 80x10, 80x10, 80x10
Then a 2.5 mile fast dog walk.  The little sucker practically runs the whole time except for the 50 or so pee stops.

Sunday Feb 5 - Super Bowl Sunday, Chest & Back!
A light weight workout.  All the Hammer Strength machines are clustered together so I've taken to doing supersets where I can quickly move between machines...

Hammer Strength Chest Press:  90x12, 110x10, 130x10, 130x10, 140x10, 140x10
SS with HS High Row: 90x15, 180x10, 180x10, 200x10, 220x10, 220x10

HS Incline Press: 90x10, 110x10, 110x10, 110x10, x110x0
SS with HS Low Row:  90x10, 110x10, 110x10, 110x10, 110x10

Final pec burn: HS Decline Press: 90x10, 110x15, 130x12

That's all.  A quick workout, a good pump.
Title: Re: tobymax's training log
Post by: ShawnJ on February 06, 2017, 05:27:51 PM
Big work this weekend Toby, awesome job keeping with it whenever you can!
Title: Re: tobymax's training log
Post by: tobymax on February 13, 2017, 10:08:40 AM
My weekly catch-up...  Nothing great this week, just three pretty light workouts. 

Tuesday Feb 7 - Arms
I didn't even log this workout, but I did a light arm workout to feel out how the elbows would respond.  And because my arms were looking small in the mirror.  It worked out okay, no pain.  I did:
Dumbbell Curls SS with Behind-The-Head Tricep Extensions
Cable Curls SS with Cable Push Downs
Machine Curls SS with Machine Triceps Extensions
5 sets each, 10-15 reps each.

Friday Feb 10 - Legs
I used the TechnoGym machines for legs.  I really like that leg press machine.  Somehow it really hits the whole upper leg including hams and glutes.  So I did:
Leg Press, Leg Curls, and Calf Presses in a 3-way Superset, 5 sets each, 12-15 reps each.
Then 10 flights of stairs and 5 laps indoor track.  Light stuff/high reps, and here it is Monday morning and my legs are still sore.

Saturday Feb 11 - Chest and Biceps
Since my Tuesday arm workout went well (and my arms still looked small), I threw in some Biceps between Chest sets:
Bench Press: 45x25, 135x10, 185x8, 195x5, 205x5, 205x5, 205x5
Preacher Curls:  6 sets, 10-15 reps each.  No idea what the EZ bar weighs, so did not log weights.
Hammer Strength Decline Press:  140x15, 150x12, 180x10, 180x10, 180x10
Cable Close-Grip Curls: 5 sets, 10-15 reps each
HS Incline Press:  90x15, 90x15, 90x15, 90x12, 90x12, light and quick for a good pump.







 
Title: Re: tobymax's training log
Post by: ShawnJ on February 13, 2017, 11:02:53 PM
Looked like some great work to me Toby! Solid job
Title: Re: tobymax's training log
Post by: tobymax on February 20, 2017, 09:35:50 AM
Hey thanks Shawn.  I may not be getting to the gym very often or lifting heavy, but I am getting in some high reps and volume most workouts.

Only two workouts this past week...

Thursday Feb 16 - Shoulders
OHP: 45x15, 95x10, 95x10, 95x10, 100x5, 105x5, 105x5, 95x10
Face Pulls:  70x15, 70x18, 70x15, 75x12, 80x10, 80x10
Cybex Machine Lateral Raises: 70x20, 80x15, 80x15, 80x10, 80x10


Sunday Feb 19 - Chest & Bi's
Bench Press: 45x25, 135x15, 155x15, 175x10, 185x5, 195x5, 205x4, 210x2 (fail at 3-ugh), 185x5, 135x18

Barbell Pullovers lying flat: 70x12, 70x12, 70x12, 70x12, 70x12
SS with Dumbbell Curls: 20x10, 22.5x10, 25x10, 25x10, 30x8

Pec Deck Flyes: 100x12, 105x12, 110x12, 115x12, 120x10
SS with Preacher Machine Curls:  50x12, 50x12, 50x12, 50x12, 50x12


Title: Re: tobymax's training log
Post by: tobymax on February 24, 2017, 11:54:41 AM
Only one gym session so far this week.  Hoping to get in today, Saturday and Sunday...

Tuesday Feb 21 - Back
Deadlifts:  135x5, 135x5, 185x3, 205x3, 225x3, 255x3, 275x1, 295x1, 300x1, 275x1, 255x3
Lat Pulldowns on Technogym Machine:  66x15, 77x15, 88x14, 99x13, 110x12, 121x11, 132x10, 143x9, 154x8, 165x7

It had been a month since I last did deadlifts, so didn't try to break any records or anything.  My hams are still sore 3 days later.
Title: Re: tobymax's training log
Post by: ShawnJ on February 24, 2017, 07:36:17 PM
Solid deadlift volume Toby!
Title: Re: tobymax's training log
Post by: tobymax on February 27, 2017, 10:51:53 AM
Friday Feb 24 - Shoulders
OHP: 45x15, 95x10, 95x10, 95x10, 105x5, 110x5, 95x8 (fail @10), 95x10, 75x10
DB Lateral Raise: 15's x 10, 17.5x10, 20x8, 22.5x8, 25x6
DB Incline Rev Fly:  15's x 10 -- 5 sets

Saturday Feb 25 - Arms
CGBP: 7 sets, 95-135lb, 15 reps to 10 reps each
DB Curls: 8 sets, 15's up to 35's, 20 reps to 5 reps
Hammer Strength Press with close grip: 5 sets, 90 x 12
EZ Bar Preacher Curls: 5 sets, 10-15 reps.  No idea of weight because I don't know how much the EZ bar weighs.
Cable OH Triceps Extensions:  5 sets, 60x10
BB Forearm Curls: 3 sets, 40x10
Reverse Forearm Curls: 3 sets, 40x10


Title: Re: tobymax's training log
Post by: tobymax on March 02, 2017, 04:20:37 PM
Wednesday March 1 - Chest

Bench Press:  45x30, 135x10, 185x5, 195x5, 205x4, 210x4, 215x3, 220x2, 185x8, 135x12
Pec Deck Flyes:  105x12, 115x12, 120x10, 125x10, 130x10
Barbell Pullovers:  70x12, 70x12, 70x12, 70x12, 70x12
Title: Re: tobymax's training log
Post by: ShawnJ on March 02, 2017, 08:02:47 PM
Bench is looking strong Toby! Great sessions!
Title: Re: tobymax's training log
Post by: tobymax on March 06, 2017, 10:15:04 AM
Thanks Shawn.  My bench has been feeling weak and wobbly lately, so yesterday when I should have done deads or squats, I did bench press again.  :) 

Going back to Friday...

Friday March 3 - Cardio and Lats
Hammer Strength High Row:
90x15
160x15
180x12
200x10
210x9
220x8

Cable Straight Arm Push Down:
50x20
60x15
70x15
80x12
90x10
90x10

Then 1.2 miles jogging on the indoor track


Sunday March 5 - Misc Stuff
Bench Press:
45x30
135x10
185x5
195x4
205x3
210x2
215x2
220x1
221x1
230x1
235x2
185x10
That felt great.  I had a spotter to lift my confidence for 2 reps at 235, and it felt, dare I say... easy.  Full ROM, no pause, and I think the first time I've ever gone over 220 and kept my butt on the bench.

Dumbbell Lateral Raises / SS with Dumbbell Curls:
20's x 5 / same weight & reps for each superset
22.5's x 5
25's x 5
30's x 5
25's x 5

Face Pulls:
60x20
70x12
75x12
80x10
85x10

Pec Deck Flyes:
(seat all the way down & high grip for front delt focus)
70x20
75x18
80x15
85x15
90x15

Preacher Curls on a machine:
50x12
55x12
60x10
60x10
55x10

Hammer Strength Chest Presss:
90x12
90x12
90x12
90x12
90x12
Quick final burn on the upper pecs and tri's.

That was a fun long workout at 75 minutes.

Title: Re: tobymax's training log
Post by: reduni on March 06, 2017, 01:55:32 PM
Haven't been in here in a bit. Getting some nice gym sessions in Toby. Looks like you're getting some good progression. An easy 235 x 2. Great job. Onward to 315  :panic:
Title: Re: tobymax's training log
Post by: ShawnJ on March 06, 2017, 04:03:34 PM
Awesome double at 235!! Congrats dood!
Title: Re: tobymax's training log
Post by: tobymax on March 08, 2017, 09:50:59 AM
Thanks for the comments reduni and Shawn!

Yesterday I didn't have much on the gym agenda except for doing deadlifts.  I was feeling bad about not doing them over the weekend as I had planned.  No records were broken, but finally got 'er done.

Tuesday March 7 - Deads
135x10
205x5
225x2
245x2
255x2
275x2
285x1
295x1
305x1
310x1
310x1
Those 310's felt a lot harder than they should have.  Kinda shaky in the legs.

Then speed-walked several laps and did 10 flights of stairs, went home and dog-walked 2 miles.
Title: Re: tobymax's training log
Post by: Merkley on March 08, 2017, 05:59:19 PM
Your workouts have been looking awesome and congrats on the bench!
Title: Re: tobymax's training log
Post by: tobymax on March 09, 2017, 09:15:17 AM
Hey Merk, thanks!

Boulder Shoulder workout yesterday...

Wednesday March 8 - Shoulders

Military OHP:
bar x 15 -- 2 sets
95x5
100x5
105x5
110x5
115x5
120x4
125x5
130-fail
95x10

Reverse Flyes on machine:
50x15
55x14
60x13
65x12
70x11

Front Raise w/BB plate:
35x12
45x8
45x8
45x8
35x10
Title: Re: tobymax's training log
Post by: tobymax on March 13, 2017, 10:18:41 AM
I just realized I haven't done squats since January.  :o   Some day I'll get back to that.  I just really don't enjoy them.

Friday March 10 - Bench Press Funday
Bench Press:
135x12
185x5
195x5
205x5
210x5
220x1
225x2
235x1
235x1
240x1
185x11 (to failure)

Dumbbell Incline BP:
40's x 15
45's x 12
50's x 12
55's x 10

SS with Dumbbell Curls:
15's x 20
17.5's x 16
20's x 12
22.5's x 10

It's been a long time since I've done DB incline.  I forgot how I used to love doing those.


Sunday March 12 - Back
Deadlift:
135x5
185x5
205x5
255x2
275x2
285x1
295x1
305x1
310x1
315 - fail.  That was frustrating.

Seated Cable Rows:
70x10
80x10
90x10
100x10
110x9
120x8
120x6
120x6
120x6
120x5
Something went wrong with my lower back on that last rep.  Actually I think it happened on the last failed DL, but just started hurting on the last row.  Got some ice on it twice yesterday, and it seems to be fine now.
Title: Re: tobymax's training log
Post by: ShawnJ on March 13, 2017, 04:02:52 PM
Putting in some huge volume Toby and moving some big weights. Excellent sessions! I'm with you, I hate squats ...they should be banned from powerlifting :P
Title: Re: tobymax's training log
Post by: tobymax on March 16, 2017, 12:52:02 PM
Putting in some huge volume Toby and moving some big weights. Excellent sessions! I'm with you, I hate squats ...they should be banned from powerlifting :P
Squats should be banned from existence.  As long as the shorts styles don't get shorter like the 70's/80's, I could skip upper legs altogether.... except I know that they are good for me and for the rest of my body too.  Darn it.



Got to the gym yesterday, mostly did walking/running/stair running, but also got in some seated OHP's.  The gym was crowded but no one else ever uses the seated OHP station, so...

Wednesday March 15 - OHP Funday
Seated OHP:
bar x 15
95x10
100x10
105x10
110x10
115x8
120x6
125x5
130x5
135x4
140x3
On the last 2 sets I tried to get to 5 and failed.
Title: Re: tobymax's training log
Post by: tobymax on March 17, 2017, 09:55:52 AM
I skipped squat day again.  Hmm.

Thurs. March 16 - Chest
Bench Press:
135x10
185x5
205x5
215x4
220x3
225x2
230x1
135x23 - rep PR, by 1

Pec Deck Flyes:
90x10
95x10
100x10
105x10
110x10

Hammer Strength Decline Press:
160x10
180x9
190x8
200x7
210x6

That's all.  A quick 45 minute workout.
Title: Re: tobymax's training log
Post by: ShawnJ on March 17, 2017, 06:05:48 PM
Strong benching Toby! Awesome work on the 135x23 AMRAP!
Title: Re: tobymax's training log
Post by: reduni on March 17, 2017, 08:03:44 PM
That's a pile of benching there Toby. Hammered the pecs pretty hard. And I agree with you on squats. I hate em too. It does feel good when I get em done though. Feels like I accomplished something.
Title: Re: tobymax's training log
Post by: tobymax on March 20, 2017, 09:39:52 AM
That's a pile of benching there Toby. Hammered the pecs pretty hard. And I agree with you on squats. I hate em too. It does feel good when I get em done though. Feels like I accomplished something.

Thanks guys, and yes I agree, when I do squats I feel good about it even if it's only 185 lb.  It's just that part about looking forward to it, and walking into the gym and being anxious to start my workout... that is missing with squats.  I WILL get back around to doing them though!

Sunday March 19 - Misc

Hammer Strength High Rows:
180x10
200x10
200x10
200x10
220x6
230x6
240x6
250x6

Hammer Strength Low Rows:
90x10
110x10
110x10
110x10
130x6
140x6
150x6
160x6

Cable Straight Arm Push Downs
60x15
70x12
80x10
85x10
90x10

SS with Cable Triceps Push Downs:
60x15
70x12
80x10
85x10
90x10

Dumbbell Curls:
(alternate hammer curl/regular curl)
15's x 20
17.5x16
20x12
22.5x10
25x10
30x8

I was planning to do deadlifts for this workout, but I got a nasty cut & bruise dead center on my shin from a house cleaning mishap.  I didn't want to risk bumping it with the bar during deads, even with it bandaged and with long pants on.
Title: Re: tobymax's training log
Post by: ShawnJ on March 20, 2017, 08:14:01 PM
Monster volume Toby!! What a big session, great job!
Title: Re: tobymax's training log
Post by: reduni on March 21, 2017, 10:16:11 AM
Monster volume Toby!! What a big session, great job!

^^this. Must have been in there for a while. nice work.
Title: Re: tobymax's training log
Post by: tobymax on March 24, 2017, 12:28:39 PM
Hey, thanks again for the comments guys.

Got a couple more volume workouts this week, mostly accessory exercises.  It's pretty easy to get in a lot of volume when I don't start out with deads or bench... or god forbid, squats.

Wednesday March 22 - Chest
Hammer Strength Chest Press:
90x12
110x10
130x10
140x10
150x10

BB Pullovers:
80x12
80x12
80x12
80x12
80x12

Hammer Strength Decline Press:
180x10
180x10
180x10
200x10
200x10

Dumbbell Flyes:
30's x 15
35's x 15
35's x 15
Dang, those did not feel good on my shoulders, so moving on...

Machine Flyes:
120x10
120x10
120x10



Thursday March 23 - Shoulders & Arms:
Military OHP:
45x15
95x5
95x6
95x7
95x8
95x9
95x10
Kept it light, but got a good burn out of that.
I actually threw in a few sets of 95x10 squats in between the OHP sets just for the heck of it.

Dumbbell Lateral Raises:
15's x 10
17.5x8
20x6
22.5x5
25x5

SS with Dumbbell Curls:
15's x 15
17.5x15
20x10
22.5x10
25x10

Face Pulls:
70x12
75x12
80x12
80x12
80x12

SS with High Cable Curls:
20x15
30x12
40x10
40x10
40x10

Cable/Rope Triceps Push Downs:
80x10
80x10
80x10

Title: Re: tobymax's training log
Post by: tobymax on March 28, 2017, 11:23:49 AM
Couple of almost-throw-away sessions recently.  But as they say, at least I did more than the guy who didn't do anything...

Friday March 24

SS Pull Ups / Dips
5 sets of 6 / 5 sets of 10
Walked or ran a lap, and ran down&up the stairs between each superset.

Seated Calf Raises:
115x10 -- 5 sets
Walked or ran more laps, and more stairs.

First time doing pull ups in a while.  If I only do 6 at a time, my elbows are good with it.  They start twinging on rep 7 or 8.
First time doing dips in... a few years, probably.  Used to do them every workout.  Shoulders are not real happy with them.


Monday March 27

Machine Leg Press (not the real plate loaded press):
132x15
154x12
165x10

Squats:
65x15
135x5
155x5
175x5

Lying Leg Curls:
70x10
75x10
80x10

Then walked/ran a mile, and ran the stairs for 10 flights.

Hey, I did squats for the first time since January!  Just enough to grease the joints and get back in the groove.  Will get legs back in my rotation and do more next time.
Title: Re: tobymax's training log
Post by: piperdown on March 28, 2017, 12:22:25 PM
Glad your getting in and keeping up the volume!

You started dropping weight for the vacation yet? I'm assuming you guys are going somewhere this spring and IIRC it's about this time of year you usually start dropping weight.
Title: Re: tobymax's training log
Post by: ShawnJ on March 28, 2017, 12:44:38 PM
Woohoo, I saw squats! Them dirty lil bustards  >:(
Title: Re: tobymax's training log
Post by: tobymax on March 28, 2017, 01:45:32 PM
Glad your getting in and keeping up the volume!

You started dropping weight for the vacation yet? I'm assuming you guys are going somewhere this spring and IIRC it's about this time of year you usually start dropping weight.

Yep, we had to cancel our annual Puerto Vallarta trip due to the spouse's cancer and all.  It was scheduled for last month, all booked and paid for.  We got a refund on the condo, and we just used our airline credits to book a trip to Fort Meyers, FL in May.  He's now on a reduced level of chemo that shouldn't mess with his immune system like before, so the oncologist gave us the go-ahead to get on a plane and go.

So YES, the cut officially started yesterday.  I had gotten up to 172-175 in the mornings.  Would like to be at 165 before we go to Florida, then closer to 160 for the rest of the summer.
Title: Re: tobymax's training log
Post by: reduni on March 28, 2017, 02:07:44 PM
Did you say squats? BINGO! Nice to see them in the rotation again. They suck but what ya gonna do. Nice work Toby. Jelly of the trip down south. Wish I could go. I guess Utica is south for me but not far enough and there is squats involved ::) Glad to here there is an improvement in your spouse's health.
Title: Re: tobymax's training log
Post by: piperdown on March 28, 2017, 02:41:46 PM
Glad your getting in and keeping up the volume!

You started dropping weight for the vacation yet? I'm assuming you guys are going somewhere this spring and IIRC it's about this time of year you usually start dropping weight.

Yep, we had to cancel our annual Puerto Vallarta trip due to the spouse's cancer and all.  It was scheduled for last month, all booked and paid for.  We got a refund on the condo, and we just used our airline credits to book a trip to Fort Meyers, FL in May.  He's now on a reduced level of chemo that shouldn't mess with his immune system like before, so the oncologist gave us the go-ahead to get on a plane and go.

So YES, the cut officially started yesterday.  I had gotten up to 172-175 in the mornings.  Would like to be at 165 before we go to Florida, then closer to 160 for the rest of the summer.

That's excellent, the trip,lower chemo and he's doing better I mean, cause dropping weight sucks!
Looking to drop 10lbs myself. Lot's of sliced turkey and chicken right now, bleh....
Title: Re: tobymax's training log
Post by: tobymax on March 30, 2017, 07:58:16 PM
Got in a good pec pump yesterday, and later in the evening practically collapsed when my sore throat became a full on attack of coughing, headache, stuffed sinuses, etc.  Today was spent mostly in bed and on the couch, taking Dayquil, checking work emails periodically.

Anyway...

Wednesday March 29 - Chest

Bench Press:
45x30
135x10
185x5
205x5
215x5
225x2
230x2
235x2
240x1
185x10
135x15

Cable Crossovers on FreeMotion contraption:
Pretty light x 15
One notch heavier x 12
Another notch x 10, x10, x10

Hammer Strength Decline Press:
140x10
160x10
180x10
190x10
200x8

Barbell Pullovers, flat:
80x10
80x10
80x10
Title: Re: tobymax's training log
Post by: piperdown on March 31, 2017, 11:11:37 AM
Sounds like what my friend had and is getting over. He started feeling crappy last Thursday and even today still sounds like he's hacking a lung out  :(

Hope you get to feeling better!
Title: Re: tobymax's training log
Post by: tobymax on April 03, 2017, 12:34:22 PM
Well the cold or whatever I had only lasted 2 days, thank goodness. 

Saturday April 1 - April Fools Shoulders & Arms

Military OHP:
45x15
95x5
100x5
105x5
110x5
115x5
120x2
125x2
130x1
95x10

SS between each set of OHP:
Dumbbell Curls:
20x10
20x10
20x10
20x10
20x10
25x10
30x5
35x5
35x5

Dumbbell Reverse Incline Flyes:
17.5's x 10 -- 5 sets

CGBP:
45x15
95x10
115x10
125x10
125x10
125x10


Sunday April 2 - blah
Well at least I made it to the gym...

Hammer Strength High Rows:
180x10 -- 5 sets

Walked/Ran 1 mile and ran 10 flights of stairs

Then a bunch of lightweight bench pressing, just because I didn't feel like doing anything else.
Title: Re: tobymax's training log
Post by: tobymax on April 07, 2017, 11:23:10 AM
I have a problem. I am obsessed with bench press. Obsessed. It's a sickness. It's the only thing I want to do when I walk into the gym. 

So yesterday, my first time at the gym in 4 days, I was going to do squats dammit.  When I came up the stairs to the weight room and saw both squat racks occupied with 2 or 3 people at each, in my head I did a little happy dance and my auto-pilot took me straight to the bench press stations.  So...

Thursday April 6 - Chest

Bench Press:
45x20
135x10
185x5
205x5
215x5
225x3
230x2
235x2
240x2 - 2nd one was sloppy, but I'll take it for a rep PR
245x1 - PR
185x10

Pec Deck Flyes:
100x15
105x14
110x13
115x12
120x11
125x10

It feels good to be making new PR's on at least one of my compound lifts one month before my 53rd bday.  I know I can do 250 now, but I probably need to do fewer reps at the lower weights before I go for it.
Title: Re: tobymax's training log
Post by: reduni on April 07, 2017, 01:28:10 PM
Nice work there Toby. I hear ya on avoiding squats. I already have chicken legs as it is so I couldn't imagine what I'd look like if I didn't squat. Keep up the good work.
Title: Re: tobymax's training log
Post by: piperdown on April 07, 2017, 03:12:33 PM
Alright! PR's, woot!  :rockon:
Title: Re: tobymax's training log
Post by: ShawnJ on April 07, 2017, 03:17:05 PM
Your obsession is serving you well Toby!  Awesome work on those PR's!!!
Title: Re: tobymax's training log
Post by: BLK00TJ on April 07, 2017, 04:51:57 PM
You should have Kirk Karwoski'd them.

http://www.youtube.com/watch?v=brhau4xo0x0 (http://www.youtube.com/watch?v=brhau4xo0x0)

Nice job on the PR though.  :rocker:
Title: Re: tobymax's training log
Post by: tobymax on April 10, 2017, 09:25:49 AM
Alright! PR's, woot!  :rockon:
Thanks Eric.
Your obsession is serving you well Toby!  Awesome work on those PR's!!!
Thanks man.  At least there's one lift I keep making progress on.

You should have Kirk Karwoski'd them.

Nice job on the PR though.  :rocker:
I love it!  The regulars in my gym would be shocked if I even spoke to them, much less went Kirk Karwoski on them!


Nice work there Toby. I hear ya on avoiding squats. I already have chicken legs as it is so I couldn't imagine what I'd look like if I didn't squat. Keep up the good work.

Thank you.  I'll get back in the groove of doing squats again.
 
Title: Re: tobymax's training log
Post by: tobymax on April 10, 2017, 09:31:53 AM
Deadlift Sunday yesterday, first time in 4 weeks.  Did not feel strong, and did not do a whole lot...

Sunday April 9 - Back
Deadlifts:
135x5
135x5
185x5
205x5
255x2
275x2
295x1
305x1
205x10

Hammer Strength High Row:
140x12
180x10
200x10
220x10
230x10
230x10

Cable Straight Arm Push Downs:
70x15
70x15
80x10
85x10
90x10
Title: Re: tobymax's training log
Post by: ShawnJ on April 11, 2017, 02:01:54 AM
Looks like a pretty full back blast to me! Great session
Title: Re: tobymax's training log
Post by: reduni on April 11, 2017, 01:32:10 PM
Looks like you killed it Toby. Tons of volume. Awesome work.
Title: Re: tobymax's training log
Post by: tobymax on April 11, 2017, 02:02:14 PM
Thanks guys.  Big downside to doing deads only once-a-month recently...  My hams and glutes were SO sore this morning with that 2-days-later DOMS.  Too bad I don't have that in my quads from doing squats, huh? 
Title: Re: tobymax's training log
Post by: piperdown on April 11, 2017, 06:16:07 PM
Hey Toby, heard these are coming back in fashion

(https://s-media-cache-ak0.pinimg.com/236x/83/0e/9d/830e9da1e0b4a0415e44df399bd1c46b.jpg)

Better get to squatting  ;D  :banana: :biggrinjester:
Title: Re: tobymax's training log
Post by: tobymax on April 13, 2017, 09:39:33 AM
Ha, I am ready for short shorts season!

Got in a decent shoulder session last night...

Wednesday April 13 - shoulders

Military OHP:
45x15
95x5
100x5
105x5
110x5
115x5
120x5
95x10

Dumbbell Incline Reverse Flyes:
17.5's x 10
17.5x10
20x10
20x10
20x10
22.5x8

Dumbbell Lateral Raises:
15's x 10
17.5x10
20x10
22.5x8
25x6
22.5x10

Dumbbell Shrugs:
50's x 15
55x15
60x16
65x10
70x10
75x10
Title: Re: tobymax's training log
Post by: ShawnJ on April 13, 2017, 06:22:48 PM
Monster shoulder volume Toby! Must have walked out of the gym with some swolio on!
Title: Re: tobymax's training log
Post by: tobymax on April 18, 2017, 10:24:17 AM
Not much gym time lately.  Had company in town for 5 days over Easter weekend.  And our friend with ALS has been staying with us, and I feel the need to be home more often when he's there.  He's going to be with us for a couple more weeks before his apartment in an Assisted Living center is ready for him to move in.

But the good news is our friends who were here for the long weekend are master gardeners, and they came to completely revamp the back yard as a gift to us.  And they put me to work too.  We removed all our overgrown stuff, prepped and amended all the soil, went to a huge local greenhouse and spent $$$ on new perennials and tons of annuals, redesigned, replanted, and fertilized all of the beds.  Also relocated hundreds of lillies and daffodils that were over-crowded in one bed, and got our tomato and pepper plants in the ground.  In the next few weeks as things grow out, it's going to be a wonderland!  And I was pretty damn sore from garden work on Sunday & Monday.

Anyway...

Monday April 17 - Chest
Bench Press:
115x15
135x15
185x5
205x4
215x3
220x2
225x1
205x5
135x15
I could tell at 185 that it was not going to be a super strong BP day.

Pec Deck Flyes:
100x10
110x10
120x10
130x10
140x10

Hammer Strength Decline Press:
180x10 -- 5 sets

That's all.  Took a full hour for that.  Gym was perhaps the most crowded I've ever seen after having been kinda slow for the past month or so.




Title: Re: tobymax's training log
Post by: ShawnJ on April 18, 2017, 11:48:16 AM
Great chest session Toby! Sounds like the yard is looking awesome! I have worked with many ALS patients as a Respiratory Therapist, such an awful thing. Very cool you are helping out by offering up your home!
Title: Re: tobymax's training log
Post by: piperdown on April 18, 2017, 11:52:04 AM
You are a lucky bastard! Jealous of the advice of master gardeners. Wish I had a couple around to help as I can grow stuff but I just don't have an eye for how to lay stuff out (unless I'm on a farm lol).

Really solid session Toby for chest and I bet you got a good lower back workout with the gardening  :)
Title: Re: tobymax's training log
Post by: tobymax on April 20, 2017, 12:20:25 PM
Thanks for the comments guys.  Shawn, I'm interested in your thoughts as a Respiratory Therapist about ALS patients, if you have any advise from your experience.  It seems to me that my friend is going to lose his life to breathing problems before he loses motor and speech skills, and I'm wondering if that is common.  Currently his mobility is limited due to his breathing, not so much due to loss of motor skills. That's not at all what I expected. He can just walk around the house for a minute or two at a time.  Anyway, we keep him fed well, keep him sleeping on clean sheets, etc. but he mostly sits and watches TV.  If you have any advise for a caretaker, feel free to PM me.  He will be moving to assisted living in about a month at the ripe old age of 52.

Anyway, I made it to the gym last night for a rare and elusive arm day, with some shoulders...

Wednesday April 19 - Arms & Shoulders

Supersets - Dumbbell Curls / Lateral Raise:
15x10 / 15x10
17.5x10 / 17.5x10
20x10 / 20x10
25x10 / 25x8
30x8 / 30x6
22.5x10 / 22.5x8
17.5x10 / 17.5x10
17.5x10 / 17.5x10
Wow, that's a good burn in the delts

Supersets - Triceps Push Downs / Face Pulls:
with rope attachment...
80x10 / 80x10
80x10 / 80x10
80x10 / 80x10
80x10 / 80x10
80x10 / 80x10

Seated Curls on a weird TechnoGym Machine:
44x10
44x10
44x10
44x10
44x10

 
Title: Re: tobymax's training log
Post by: tobymax on April 24, 2017, 09:32:16 AM
Here I am bench pressing again instead of doing squats.  I had a new excuse this weekend: I got deep tissue upper body massage on Saturday afternoon, really deep and hard in the traps and upper back, and was sore (still am) from that when I went to the gym on Sunday.  So I didn't want to put a squat bar on my traps/upper back.   :-[  Right?

Sunday April 23 - Chest
Bench Press:
45x25
135x10
185x5
195x2
205x2
215x2
225x2
230x2
235x2
240x1
240x1
245x1
135x24

Decline Barbell Pullovers:
50x15
60x15
60x12
60x12
60x12
First time doing those on decline and went lighter than my usual flat pullovers.  I really liked this.  Huge mtm, great pump.

Pec Deck Flyes:
120x12
120x12
120x12
140x8
140x8
100x20
Title: Re: tobymax's training log
Post by: tobymax on April 27, 2017, 10:04:51 AM
Monday April 24 - Cardio
Jog 15 indoor laps (1.5 miles)
10 flights of stairs
25 minutes

Wednesday April 26 - Shoulders & Cardio
OHP:
45x15
95x5
95x5
105x5
105x5
115x5
115x5
120x2 - fail attempt at 5
95x15
Well that sucked to not hit a 120 set

Reverse Flyes on FreeMotion Machine:
50x15
60x12
60x12
65x10
65x10
70x6
70x6
50x15
I think I finally found the right seat position for good MTM on this.

RUN 10 flights of stairs, and speed-walk 5 laps (1/2 mile)

Title: Re: tobymax's training log
Post by: tobymax on May 01, 2017, 10:29:37 AM
Well, no lifting meet for me this weekend like half of you folks here!  But I threw back some coffee and got to the gym at 8am for a little Sunday session:

Sunday April 30 - Misc.
Bench Press:
45x25
135x10
185x5
185x5
205x5
205x5
215x3
225x1
235x1
185x5
135x5
Did not feel strong on the BP at all :(

Hammer Strength High Row:
180x10
200x10
220x10
230x8
240x6
180x10

Face Pulls:
80x10
80x10
90x10
90x10
90x10

Decline Barbell Pullovers:
60x10
60x10
60x10
60x10
60x10

That was about 65 minutes. Finally started feeling good and strong towards the end, but by then I was out of time.  Busy weekend, places to go, things to do, people to see!
Title: Re: tobymax's training log
Post by: ShawnJ on May 02, 2017, 09:34:35 PM
Killer Sunday volume Toby, bummer you had to roll just when you were getting fired up!
Title: Re: tobymax's training log
Post by: piperdown on May 03, 2017, 09:55:35 AM
For not feeling strong on BP that's quite the volume Toby  :thumbsup:
Title: Re: tobymax's training log
Post by: tobymax on May 03, 2017, 11:51:26 AM
Hey thanks for the comments guys. 

Another hodge-podge workout of light shoulder and arm stuff last night...

Tuesday May 2 - Misc

SS: Military OHP / Dumbbell Curls
45x20 / 17.5x20
95x10 / 20x15
95x10 / 22.5x12
95x8 / 22.5x12
95x8 / 25x10
95x8 / 25x10

SS on Cable Machine with Rope Attachment:
Triceps Pushdowns / Hammer Curls:
60x15 / 60x10
70x12 / 70x10
80x10 / 70x10
80x10 / 70x10
80x10 / 60x10

3-way SS on Machines: Preacher Curls/Triceps Extensions/Lateral Shoulder Raises:
Various very light weights, 10-15 reps, 3 rounds of superset.

Strutted out with swollen arms and veins popping.

Probably won't make it to the gym this evening.  Tomorrow we fly to Florida for a short vacation.  Husband is sensitive to sunlight due to his chemo, and I just had a couple of suspect skin spots frozen off and need to avoid too much sun, but we will have a good time sitting under the beach umbrellas!  It's going to be a pasty white summer for both of us.

Title: Re: tobymax's training log
Post by: piperdown on May 03, 2017, 02:52:50 PM
It's going to be a pasty white summer for both of us.

Welcome to my world.  :P
Being red headed is all about sunscreen. As my wife says about me "he doesn't tan, he just turned darker shades of red".
I swear a full day in the sun, even with sunscreen, and I could give Rudolph a run for his money lighting the way for Santa  :o
Title: Re: tobymax's training log
Post by: tobymax on May 17, 2017, 06:42:27 PM
Hey guess what, I went to the gym yesterday.  First time since May 2.  I had extra time, so I got in some volume; lots of reps at lighter weights.

Tuesday May 16 - Chest and Shoulders
Bench Press:
45x25
45x25
135x10
135x10
155x10
175x8
185x6
then some singles, no rest except to change the weight:
195x1, 200x1, 205x1, 210x1, 215x1, 220x1, 225x2
135x15

Dumbbell Lateral Raises:
15x10
17.5x10
20x10
22.5x8
25x6
22.5x6
20x8
17.5x10
15x10

Pec Deck Flyes:
90x15
90x15
100x15
110x12
120x10

Reverse Flyes on Pec Deck:
50x15
50x15
60x15
65x12
70x10

Had a nice trip to FL for 5 days; got in some good beach time.  Then we went to visit family during Mothers Day weekend.
Title: Re: tobymax's training log
Post by: BLK00TJ on May 17, 2017, 07:57:11 PM
Looks like you're making up for lost time there.  Starting out with the V high!
Title: Re: tobymax's training log
Post by: ShawnJ on May 19, 2017, 07:59:35 AM
Smashed the chest and shoulder volume! Nice work Toby, that had to leave you sore!
Title: Re: tobymax's training log
Post by: tobymax on May 19, 2017, 12:34:35 PM
Yep, a bit sore in the pecs and delts from Tuesday.  Got in some legs yesterday.  I was actually (really!) psyched to get back to doing squats, but the racks were too busy, so...

Thursday May 18 - Legs
Leg Press:
180x10
180x10
270x10
270x10
360x8
360x8
450x6
450x6

Seated Calf Raise:
90x12
125x10
125x10
125x10
125x12

Seated Leg Curls:
88x10
88x10
77x10
77x10
77x10

I think the DOMS set in before I even left the gym.
Title: Re: tobymax's training log
Post by: piperdown on May 19, 2017, 02:06:54 PM
Good lower Toby!

I spent the better part of 2 months just doing leg press since it took so damn long for my right knee to heal. I don't think I lost any strength (DL probably helped too) and got some definition (finally) on my outer quads from them.
Title: Re: tobymax's training log
Post by: tobymax on May 22, 2017, 04:50:28 PM
Yep, I really like doing Leg Press, but hadn't done them for a while before Thursday.  I've been leg day skipper.  And a deadlift skipper lately too. :-[   Well here it is Monday, and I still have some DOMS from that Thursday leg day.

Got in one weekend session with a lot of sets/reps:

Saturday May 20 - Back

Hammer Strength High Row:
90x25
180x10
180x10
200x10
200x10
220x6
220x6
240x6
240x6
250x5
250x5
180x12

Hammer Strength Low Row:
90x12
90x12
110x10
110x10
130x8
130x8
150x6
150x6
160x5
160x5

SS - Cable Straight Arm Push Down / Face Pulls:
same weight and reps for each exercise...
70x15
75x14
80x13
85x12
90x10
80x10
70x12
70x12

Hmm.  Maybe some day if I get on an actual program my reps and set counts won't be all over the board.  But on the other hand I kinda like winging it based on how I feel and how much time I have.
Title: Re: tobymax's training log
Post by: ShawnJ on May 22, 2017, 09:39:38 PM
Sweet leg day Toby....you almost made it to the squat rack there! Huge back blast, monster volume!
Title: Re: tobymax's training log
Post by: tobymax on May 23, 2017, 10:00:56 AM
Monday May 22 - Chest

Bench Press:
45x30
135x10
185x5
190x5
195x5
200x5
205x4
210x3
215x2
220x1
185x10

Barbell Decline Pullovers:
70x10
70x10
70x10
70x10
70x10

Hammer Strength Decline Chest Press:
160x10
180x10
180x10
210x6
210x6

I love doing pullovers on the decline!  I can feel the pecs quivering on each rep, and it provides an awesome pump in the pecs and arms.  I do a quick little CGBP between each pullover rep.  I was kinda pissed that I didn't feel strong on the BP.  I went in feeling like it was going to be a great BP day, but it was just blah.
Title: Re: tobymax's training log
Post by: reduni on May 23, 2017, 10:04:01 AM
Huge volume there Toby. Results city coming your way if you keep that up. You're winging it looks pretty decent. If it's working for you that's great. For me I need a proven program to gauge my results.
Title: Re: tobymax's training log
Post by: tobymax on May 25, 2017, 09:08:35 AM
Hey I did squats.  Well, sorta, if you count 165 lbs.  It was a quick and light day, little rest time...

Wednesday May 24 - some legs, some shoulders

Squats:
45x10
135x5
155x5
165x5
165x5
165x5

OHP:
45x15
95x10
95x10
100x5
105x5
105x5

Lying Leg Curls:
70x10
70x10
75x10
80x10
80x10

Hammer Strength Incline Press:
for front delts, super quick 15-30 seconds rest:
90x10
90x10
90x10
90x10
90x10
Title: Re: tobymax's training log
Post by: reduni on May 25, 2017, 01:00:24 PM
NICE!! :bigthumb: Toby's in the squat rack. Doesn't matter what's on the bar. You got in there and did it. Nice upper/lower combo.
Title: Re: tobymax's training log
Post by: ShawnJ on May 25, 2017, 09:57:33 PM
Woohoo! Squats! Great session Toby, keep them squats rolling!
Title: Re: tobymax's training log
Post by: tobymax on May 26, 2017, 09:27:55 AM
Thanks for the support guys!  Once I get started on squats I always like doing them, but it's always like starting over from scratch and slowly working my way back up...  135, 155, 175, etc.

Some arms last night, before a 4 day break for the long holiday weekend.  Light weight, mostly 10-15 reps.

Thursday May 25 - arms & stuff

SS - Pull ups / Dips:
6 / 12
6 / 12
6 / 12
5 / 10