Turbolag's Lifting Journal

[Turbolag]

11/07/2018 Bench Day Wave 2



​

Shoulder flies




Bench: bar x 2 x 10


95 x 5


135 x 5


155 x 3


180 x 3


205 x 11


215 x 3


225 x 3


155 x 25




Incline bench:



135 x 5


155 x 5


185 x 4




Cable flies: 3 x 10


ss with body weight pull ups 2 x 5


Standing ex curl bar:


40lb x 8


50lb x 8


70lb x 8


80lb x 8


90lb x 9




Seated bicep machine: 3 x 8


Concentration curls: 3 x 8



Hyper extensions bodyweight

 

[Turbolag]

11/09/2018 Shoulder Day
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Shoulder flies


Seated over head press:

Bar x 2 x 10

95 x 5

115 x 5

135 x 1

155 x 5

115 x 15


Side raises ss w/ front raises ss w/ face pulls: 3 x 8

Row machine: 3 x 8

Smith machine shrugs: 3 x 10

Lying dumbbell extensions: 3 x 10

Bar press downs: 3 x 10

Haven't over head pressed in a month. Was playing with dumbbell over head presses, but I think I'm gonna go back to seated over head with the barbbell.

 

[Metalhead1]

Are you running the exact template of the program?

 

[PillarofBalance]

Sup turbs... I would say seated barbell is gonna have better carry over to a comp bench, but a seated dumbbell press when done properly of course, is good therapy on the shoulders and scaps.

 

[Metalhead1]

Sup turbs... I would say seated barbell is gonna have better carry over to a comp bench, but a seated dumbbell press when done properly of course, is good therapy on the shoulders and scaps.

Good point. My main reason for asking is because I didnt see any close grip bench work involved.

 

[Turbolag]

Are you running the exact template of the program?

I am basing it off of the beyond 5/3/1 book. What does Jim say about close grip bench, and how to incorporate it? I don't have my book anymore.

 

[Turbolag]

Sup turbs... I would say seated barbell is gonna have better carry over to a comp bench, but a seated dumbbell press when done properly of course, is good therapy on the shoulders and scaps.

Thanks for the advice. I think I'll stay with barbbell then.

 

[Turbolag]

11/21/2018 Bench Day Wave 2

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Shoulder flies


Bench: Bar x 2 x 10

95 x 5

145 x 5

165 x 5

190 x 5


Incline bench: 145 x 3 x 5

Chest flies: 3 x 10

Supported T bar rows: 3 x 8

Lat pulls: 3 x 8

Ez curl bar: 3 x 8

Seated bicep machine: 3 x 8

Concentration curls: 3 x 8

I was supposed to de load on this cycle, but I took last week off because I was sick. So I think I will try to hold off on the deload.

 

[Turbolag]

11/24/2018 Shoulder Day



​

Shoulder flies




Seated over head press:


Bar x 2 x 10


95 x 5


115 x 1


125 x 3 x 5




Side raises ss with front raises ss with reverse flies: 3 x 8


Dumbbell shrugs: Worked to 70s x 10


Bar press downs: 3 x 10

 

[Turbolag]

11/30/2018 Bench Day Wave 2

​​

Shoulder flies


Bench:

Bar x 2 x 10

95 x 5

135 x 5

165 x 5

195 x 3

215 x 8


Incline bench: 135 x 3 x 5

Cable flies: 3 x 10

Supported rows: 3 x 8

Lat pulls: 3 x 8

Standing ez curls: 50 x 8, 70 x 8, 80 x 8, 90 x 8

Seated bicep machine: 3 x 8

Hammer curls: 30 x 3 x 8

Body weight hyper extensions

 

[Jada]

Hyper extensions was it for the hell of it? Just asking

 

[Turbolag]

They help my lower back to not get tight.

 

[Turbolag]

12/13/2018 Bench Day Wave 3




​

Shoulder flies




Bench: Bar x 2 x 10


95 x 5


135 x 5


160 x 3


185 x 3


205 x 10


215 x 3


230 x 3


245 x 1


160 x 10




Chest flies: 3 x 10


Supported rows: 3 x 8


Lat pulls: 3 x 8


Ez curl bar: 3 x 8


Alternating dumbbell curls: 3 x 5


Stretched

 

[Bro Bundy]

Hell of a job turbo..Hell of a fukkin job!

 

[Turbolag]

Pree shate it.

 

[Turbolag]

12/14/2018 Shoulder Day



​

Shoulder flies




Seated over head press:


Bar x 2 x 10


95 x 5


95 x 1


125 x 3


135 x 3


145 x 3


155 x 3




Shoulder flies/ front raises/ reverse dumbbell flies: 3 x 8


Smith machine shrugs: 3 x 10


Overhead tricep dumbbell press: worked up to 65lbs x 8 (both hands)


Rope press downs: 3 x 10


Bodyweight reverse hyper extensions: 2 x 15

 

[Turbolag]

12/19/2018 Bench Day Wave 3

​​

Shoulder flies


Bench:

Bar x 2 x 10

95 x 5

135 x 5

150 x 5

170 x 5

195 x 5


Chest supported rows: 3 x 8

Cable flies: 3 x 10

Body weight pull ups: 2 x 5

Alternating dumbbell curs: 3 x 8

Ez curl bar: 3 x 8

Bodyweight: 208lb

 

[Bro Bundy]

your a fukkin animal TL

 

[automatondan]

your a fukkin animal TL

*you're

10char

 

[Turbolag]

12/20/2018 Leg Day

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Seated leg press

Seated leg curls

Calve raises

Walking lunges