Author Topic: tobymax's training log  (Read 62810 times)

Offline sakustoms

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Re: tobymax's training log
« Reply #750 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
Eric


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

Offline tobymax

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Re: tobymax's training log
« Reply #751 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




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

Offline sakustoms

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Re: tobymax's training log
« Reply #752 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.
Eric


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

Offline tobymax

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Re: tobymax's training log
« Reply #753 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.

« Last Edit: March 18, 2016, 01:49:10 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 piperdown

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Re: tobymax's training log
« Reply #754 on: March 18, 2016, 02:40:39 PM »
Nice! Getting back into the groove Toby! Keep it up  :thumbsup:
Eric

Pork belly body......

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

Offline tobymax

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Re: tobymax's training log
« Reply #755 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.
« Last Edit: March 21, 2016, 11:47:03 AM by tobymax »
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

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Re: tobymax's training log
« Reply #756 on: March 21, 2016, 01:01:42 PM »
running up/down a flight of stairs 10 times.

Not one stairmaster was needed that day
Revolution Powerlifting Syndicate

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World Record Holder, Raw Pro Classic, 45-49, Squat, Deadlift, Total

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DIEL?

Offline tobymax

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Re: tobymax's training log
« Reply #757 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.
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 training log
« Reply #758 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.
« Last Edit: March 23, 2016, 11:47:30 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 training log
« Reply #759 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
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 piperdown

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Re: tobymax's training log
« Reply #760 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  :)
Eric

Pork belly body......

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

Offline tobymax

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Re: tobymax's training log
« Reply #761 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.

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 training log
« Reply #762 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
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 training log
« Reply #763 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
« Last Edit: April 01, 2016, 12:11:35 PM by tobymax »
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15

Offline tobymax

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Re: tobymax's training log
« Reply #764 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.
PRs:
OHP 140 - 8/27/15
BP 245 - 4/7/17
DL 345 - 8/26/15
Squat - ugh
Leg Press 670x2 - 12/10/15