tobymax's training log

[FLEX]

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

Straight up broscience.


But I agree.   

[tobymax]

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. 

[FLEX]

Nice work.  Seated OHP is one of my favs.

[Bando]

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.

[tobymax]

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. 

[Bando]

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.

[sakustoms]

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.

[tobymax]

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.

[Bando]

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

[tobymax]

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!

[sakustoms]

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......

[tobymax]

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.

[Bando]

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

I know these feels

[tobymax]

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.

[doughnutgut]

Great Dreads session Toby.

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

Solid/10