Turbolag's Lifting Journal

[Turbolag]

12/21/2018 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 5


145 x 5


155 x 5




Shoulder flies: 3 x 8


Front raises: 3 x 10


Reverse flies: 3 x 10


Smith machine shrugs: 3 x 10


Rolling dumbbell extensions x 3 x 8


Bar press downs: 3 x 10


Bodyweight hyper extensions

 

[Turbolag]

12/28/2018 Bench Day Wave 3

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Shoulder flies




Bench:


Bar x 2 x 10


95 x 5


135 x 5


170 x 5


195 x 3


220 x 7

​

 

[Turbolag]

01/02/2019 Bench Day Wave 4

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Shoulder flies




Bench:


Bar x 2 x 10


95 x 5


135 x 5


145 x 1


165 x 3


185 x 3


210 x 11


220 x 3


235 x 3


245 x 3


165 x 16




Chest supported rows


Flies


Pull ups: 2x2


Bicep machines


Body weight: 214

 

[Metalhead1]

Quite a jump in volume and intensity between waves 3 and 4. Good job

 

[Turbolag]

Quite a jump in volume and intensity between waves 3 and 4. Good job

Thanks man. I try to leave the volume for once per wave. Otherwise it seems harder to recover for the next workout.

 

[Turbolag]

01/03/2019 Leg Day

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Leg press: 3 x 8

Leg curls: 3 x 10

Calf raises: 5 x 15

Walking lunges

Hyperextentions

 

[Turbolag]

01/04/2019 Shoulder Day

​

Shoulder flies




Seated over head press:


Bar x 2 x 10


95 x 5


115 x 3


135 x 3


155 x 3


175 x 1 (needed spot on second rep)




Hammer strength shoulder press: 3 x 10


1 arm cable side extensions: 3 x 8 ss/ face pulls: 3 x 10


Smith machine shrugs: 3 x 10


Upright rows: 3 x 10


Pat pulls: 3 x 8


Over head tricep dumbbell extension: worked up to: 65lb x 10


Over head rope extensions: 3 x 10


I played around with my grip on overhead press. I think the grip that was the most comfortable is pinky on the rings, or just inside.

 

[Bro Bundy]

ever get groomed? By the way turbo one hell of a job..

 

[GreatGunz]

​Glad your still at it Bro......

 

[jennerrator]

Awesome work....just keep killing it!!!! Happy New Year!!!!!

 

[Turbolag]

Thanks gunz and Jen.

01/10/2019 Bench Day Wave 4

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Shoulder flies




Bench:


Bar x 2 x 10


95 x 5


135 x 5


155 x 5


175 x 5


200 x 5




Best supported rows: 3 x 8


Cable flies: 3 x 10


Body weight pull-ups: 2 x 5


Seated machine curls: 3 x 8


Bicep machine: 3 x 8

 

[Turbolag]

01/11/2019 Shoulder Day​

​

Shoulder flies




Seated overhead press:


Bar x 2 x 10


95 x 5


115 x 5


135 x 1


145 x 5




Cable side raises: 3 x 8 supersettrd with face pulls: 3 x 10


Smith machine shrugs: 3 x 10


Hammer strength lat pull: 2 x 8


Over head rope extensions: 3 x 10


Rope press downs: 2 x 10

 

[Turbolag]

01/16/2019 Bench Day 1s week

​

Shoulder flies




Bench:


Bar x 2 x 10


95 x 5


135 x 5


155 x 1


175 x 5


200 x 3


220 x 10


245 x 1


275 x 1




Hammer strength incline: 3 x 8


Cable flies: 3 x 10


Supported chest rows: 3 x 8


Body weight pull-ups: 2 x 5


Bicep machine: 3 x 8


Body weight hyper extension

Bodyweight: 218

 

[Turbolag]

01/18/2019 Shoulder Day

​

Shoulder flies




Seated overhead press:


Bar x 2 x 10


95 x 5


115 x 1


135 x 2


155 x 1


185 x 1




Cable shoulder flies: 3 x 8


Bar press downs: 3 x 10


Bodyweight 220

 

[Turbolag]

01/23/2019 Bench Day Deload

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Shoulder flies




Bench:


Bar x 2 x 10


95 x 5


115 x 5


140 x 5




Incline bench: 95 x 3 x 5


Chest supported rows: 3 x 8


Lat pulls: 3 x 8


Cable flies: 3 x 10


Ez bar curls: 3 x 8


Leg extensions


Seated leg curls


Walking lunges


Calve raises

 

[Turbolag]

01/30/2019 Bench Day 3’s Week

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Shoulder Flies


Bench:

Bar x 2 x 10

95 x 5

135 x 5

165 x 3

190 x 3

215 x 11

240 x 3


Body weight pull ups: 2 x 2

Lat pulls: 3 x 8

Bicep machine

Bodyweight: 218

 

[Turbolag]

02/08/2019 Bench day 5s week

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Shoulder flies


Bench:

Bar x 2 x 10

95 x 5

135 x 5

155 x 5

180 x 5

205 x 5


Seated over head press:

105 x 5

125 x 5

140 x 5


Pull ups

Rows

Biceps and tricep accessories