Author Topic: tobymax's training log  (Read 77789 times)

Online Little Tim

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #240 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.

Online sakustoms

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #241 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.  :(
Eric


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

Offline tobymax

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #242 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.
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Online Little Tim

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #243 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.

Offline tobymax

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #244 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.
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Offline tobymax

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #245 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.






PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Offline tobymax

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #246 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.

PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Offline tobymax

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #247 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
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Offline tobymax

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #248 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.













« Last Edit: August 18, 2014, 12:46:14 PM by tobymax »
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Online sakustoms

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #249 on: August 18, 2014, 07:20:50 AM »
Looks like you got some really good workouts in Toby.  :thumbsup:
Eric


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

Offline tobymax

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #250 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.
« Last Edit: August 20, 2014, 01:07:17 PM by tobymax »
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Online sakustoms

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #251 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.
Eric


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

Offline tobymax

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #252 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.
« Last Edit: August 22, 2014, 10:10:16 AM by tobymax »
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Offline tobymax

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #253 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.
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Offline tobymax

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Re: Tobymax's first attempt at journaling ... 2014
« Reply #254 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.
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15