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Tobys training journal, v2.

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TobyIconTobys training journal, v2.07-12-2010 @ 22:36 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
I stopped posting in my training journal a few months ago because i had a lot going on and didnt really have much time - everything has calmed down a bit now so i have decided to start another one instaid of reviving the old one that was full of pointless arguments.

Current unequipped PBs are: squat 200kg, bench 140kg (today), deadlift 230kg
equipped Pbs are: squat 272.5kg, bench 200kg, deadlift 240kg

I am currently training upper on one day, and lower on the following day, working mainly on perfect form singles of various squat/bench/deadlift varients.


Bench

wave 1 - Middle finger on ring, all short pauses.
1 x 5 60kg
1 x 5 70kg
1 x 5 80kg
1 x 5 90kg
1 x 3 100kg
1 x 3 110kg
1 x 3 120kg
1 x 2 130kg (rep PB)
1 x 1 140kg (PB)
1 x F 142.5kg

wave 2 - pinkie on ring, short pauses
1 x 5 100kg
1 x 3 105kg
1 x 3 110kg
1 x 3 115kg
1 x 3 120kg
1 x 2 125kg
1 x 1 130kg

Seated Dumbbell Shoulder Press - All fast reps with a short pause at the bottom.
1 x 5 22.5kg
1 x 5 32.5kg
5 x 5 37.5kg

Strict Neutral Grip Lat Pulldowns 2/2/2 tempo
1 x 5 50kg
5 x 5 75kg

Rope Pushdowns
1 x 10 40kg
1 x 10 70kg
1 x 5,5,10,10 100kg, 70kg, 50kg, 30kg drop set

Rear Delt Flyes
3 x 10 4kg with short holds at the top.
likesadeadkfIcon...07-12-2010 @ 23:06 
Member 1384, 483 posts
SQ 210, BP 140, DL 275
625.0 kgs @ 97kgs UnEq
Nice one on the PB toby! I thought id mibi have been catching you up but obviously not haha. Good to see you on here again.
SuperSteel101Icon...08-12-2010 @ 13:17 
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over 1000 posts and still no tagline
Member 865, 1370 posts
SQ 200, BP 155, DL 250
605.0 kgs @ 80.6kgs UnEq
Nice bench pb dude, making great progress!
FAT_SAMIcon...08-12-2010 @ 13:33 
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more like 'FAT TROLL'
Member 984, 6331 posts
SQ 420, BP 260, DL 335
1015.0 kgs @ 165kgs UnEq
141 bodyweight my arse!
FAT_SAMIcon...08-12-2010 @ 13:33 
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more like 'FAT TROLL'
Member 984, 6331 posts
SQ 420, BP 260, DL 335
1015.0 kgs @ 165kgs UnEq
141 bodyweight my arse!
likesadeadkfIcon...08-12-2010 @ 13:40 
Member 1384, 483 posts
SQ 210, BP 140, DL 275
625.0 kgs @ 97kgs UnEq
FAT_SAM said:141 bodyweight my arse!


Haha its soo false you said it twice! Tongue
TobyIcon...08-12-2010 @ 16:26 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
FAT_SAM said:141 bodyweight my arse!


was gonna update it last night but i have no idea what my current weight is so i decided to wait untill tonight at the gym and i can use the scales there.
TobyIcon...09-12-2010 @ 01:30 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
Squats
1 x 5 20kg
1 x 5 60kg
1 x 5 80kg
1 x 3 100kg
1 x 1 120kg belt on
1 x 1 140kg
1 x 1 160kg
1 x 1 180kg suit bottoms
1 x 1 200kg straps up
1 x 1 240kg
1 x 1 260kg
1 x 1 280kg PB

Hamstring Curls
5 x 5 40kg - lowering as slowly as possible

Calf Raises
3 x 10 200kg

Weighted Hyperextentions
1 x 5 10kg, 20kg, 30kg, 35kg, 40kg, 45kg
TobyIcon...09-12-2010 @ 22:06 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
Bench all paused

wave 1 - middle finger on ring
1 x 5 20kg
1 x 5 60kg
1 x 3 80kg
1 x 2 100kg
1 x 1 120kg
5 x 1 130kg
1 x 1 125kg

wave 2 - pinkie on ring
1 x 6 100kg
1 x 3 110kg
1 x 3 115kg
1 x 2 120kg
1 x 1 125kg

Neutral Grip Lat Pulldowns 0/1/5 tempo
1 x 5 50kg
5 x 5 80kg

Pushdowns
1 x 10 50kg
1 x 10 100kg
1 x 5,5,10 130kg, 100kg, 50kg drop set

Rear Delt Flyes - 0/1/3 tempo
3 x 10 4kg
WiegieboardIcon...10-12-2010 @ 03:10 
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as crimson as my last victims underclothing.....
Member 899, 11341 posts
SQ 180, BP 132.5, DL 190
502.5 kgs @ 118kgs UnEq
Post Edited: 10.12.2010 @ 03:12 AM by Wiegieboard
f**k yes Toby! Back in the groove! Have missed your blog man.
Nice big healthy squat PB there too. Lookin good.
FAT_SAMIcon...10-12-2010 @ 06:19 
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more like 'FAT TROLL'
Member 984, 6331 posts
SQ 420, BP 260, DL 335
1015.0 kgs @ 165kgs UnEq
Aye, that was a f**kin' awesome squat. 300 soon!
TobyIcon...10-12-2010 @ 21:39 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
Thanks for the comments guys. Another good session today:

Deadlifts
1 x 5 70kg
1 x 5 120kg
1 x 1 150kg
1 x 1 170kg
1 x 1 200kg belt on
1 x 1 220kg
1 x 1 240kg
1 x 1 250kg PB - previous best unequipped conventional was only 225!
1 x F 260 - pulled to mid shin quite easilly, but it didnt want to go any higher today. Will get it in a few weeks i think.

Hamstring Curls - Explosive up, lowering as slowly as possible
2 x 5 40kg
5 x 5 45kg

Calf Raises
1 x 10 150kg
4 x 10 250kg

Hyperextensions
5 x 10 Bodyweight
FAT_SAMIcon...10-12-2010 @ 22:34 
Avatar
more like 'FAT TROLL'
Member 984, 6331 posts
SQ 420, BP 260, DL 335
1015.0 kgs @ 165kgs UnEq
Great stuff mate - 250 looked strong!
FAT_SAMIcon...10-12-2010 @ 22:34 
Avatar
more like 'FAT TROLL'
Member 984, 6331 posts
SQ 420, BP 260, DL 335
1015.0 kgs @ 165kgs UnEq
Great stuff mate - 250 looked strong!
TobyIcon...13-12-2010 @ 21:04 
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Member 887, 337 posts
SQ 0, BP 207.25, DL 0
207.3 kgs @ 132.5kgs Eq
Post Edited: 13.12.2010 @ 21:05 PM by Toby
pretty good session today.

Bench (All paused)
1 x 6 20kg
1 x 5 60kg
1 x 5 80kg
1 x 3 90kg

wave 1 - middle finger on ring
1 x 6 100kg
1 x 3 110kg
1 x 2 120kg
4 x 1 130kg

wave 2 - pinkie on ring
1 x 6 100kg
1 x 3 105kg
1 x 3 110kg
1 x 3 115kg
1 x 2 120kg
1 x 1 125kg

wave 3 - Incline (wide grip, paused)
1 x 6 40kg
1 x 5 60kg
1 x 3 80kg
1 x 3 90kg
1 x 3 100kg (old single PB)
1 x 2 105kg
1 x 1 110kg (PB)

Dumbbell Shoulder Press (again, all paused)
1 x 5 20kg
1 x 3 27.5kg
1 x 3 35kg
3 x 3 40kg

Neutral Grip Pulldowns
1 x 5 50kg
1 x 5 75kg
2 x 5 100kg
1 x 5,5,5,10 100kg, 75ig, 50kg, 25kg drop set

Pushdowns
1 x 10 50kg
1 x 10 70kg
4 x 10 100kg
1 x 5,5,5 100kg, 70kg, 50kg drop set

Rear Delt flyes
5 x 10

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