Toro Moving West(side)

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  1. 12/23/12

    DE UPPER

    Some PVC rolling of the upper body, upper/lower back + 3 lat angles. No other prehab or warmup done

    SPEED BENCH (+60lb bands)
    175-9x3
    Great reps, but trashed my triceps in the process. My middle grip reps were slow, though, actually.

    FOOTBALL JM PRESS
    95-10
    115-10
    120-9,9

    NAUTILUS PULLOVER
    140-10
    175-10
    210-10
    230-9,8

    YTW
    10-6,6,6

    DC BICEPS
    50-10,5,3-18 rp
    Big negatives

    REVERSE CURLS
    140-20
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html


  2. 12/25/12

    ME LOWER

    SSB SQUATS
    155-5
    245-3
    295-3
    335-1
    385-1
    405-1
    425-1 <-- PR +20lb
    440-0

    ELEVATED REVERSE LUNGES
    Couldn't do any. Had zero balance even with bodyweight

    GHR
    BW-10
    +25-8
    +35-6,6,5

    D-HANDLE PULL-THROUGHS
    120-10
    150-10,10,10

    What a great day. Heh, you can tell I got way overambitious on the ssb squats and attempted a 35lb PR on them. As I descended I felt a little relaxation on the box, and when I tried to explode it was just zero, and I started folding in half. It broke the point of no return, so I dumped it. Still felt great. Really sucks about the reverse lunges, don't know what my inability to do a lunge is about, so I went ahead and murdered my glutes and hammies.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
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  3. Is it both legs on the lunges? Since I started doing a lot of bilateral assistance work I've noticed major differences in balance on each side.

    Sent from my iPhone using Am.com
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  4. Quote Originally Posted by rob112 View Post
    Is it both legs on the lunges? Since I started doing a lot of bilateral assistance work I've noticed major differences in balance on each side.

    Sent from my iPhone using Am.com
    Yeah man. Any time I try to do lunges I just go all over the place, and I can never stop the descent in time to prevent my knee from crashing to the ground. Honestly if my knee continues to crash to the ground, I quite frankly will not be seen doing lunges ever. I don't want to have arthritis in my knee at 30 years old or earlier from doing some stupid exercise that nobody cares about and that could easily be replaced by something else to push up my squat. I have been doing lots of other unilateral work, like split squats and stepups. That's why I don't know why lunges give me such a hard time.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  5. Have you had many ankle injuries/sprains in the past?
    M.Ed. Ex Phys


  6. Quote Originally Posted by Torobestia
    Yeah man. Any time I try to do lunges I just go all over the place, and I can never stop the descent in time to prevent my knee from crashing to the ground. Honestly if my knee continues to crash to the ground, I quite frankly will not be seen doing lunges ever. I don't want to have arthritis in my knee at 30 years old or earlier from doing some stupid exercise that nobody cares about and that could easily be replaced by something else to push up my squat. I have been doing lots of other unilateral work, like split squats and stepups. That's why I don't know why lunges give me such a hard time.
    Ah that sucks. I wouldn't do them if I was gonna risk hurting myself as you say. Squat big and then get hurt for a lunge(even though it's a good exercise).

    Interesting what question by Rodja bc I myself have sprained my ankles a ton of times since two of my hobbies when I was younger were basketball and skateboarding. Guess these things can come back to bite.

    Sent from my iPhone using Am.com
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  7. Quote Originally Posted by Rodja View Post
    Have you had many ankle injuries/sprains in the past?
    I've had some playing baseball back in high school and dicking around in college, but I don't think anything out of the ordinary (like a skater might have).
    Quote Originally Posted by rob112 View Post
    Ah that sucks. I wouldn't do them if I was gonna risk hurting myself as you say. Squat big and then get hurt for a lunge(even though it's a good exercise).
    Yeah, I've always understood them to be a pretty good exercise and many's favorites for accessory leg work. It's also weird considering last year I was able to do jumping lunges totally fine. But even with no weight in my hands, if I try to do traveling lunges, or reverse lunges, as soon as my foot leaves the floor and travels it's like it has no idea where to go, and the next thing I know I just crash on the floor.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  8. 12/26/12

    ME UPPER
    REP DB PRESS (plus fatgripz)
    100-11,10,10-31 <-- PR +2 reps

    EZ SKULLCRUSHERS
    87-6
    97-6
    107-6
    112-6

    FOOTBALL INVERTED ROWS
    BW-6
    40-6
    60-6,6,6,6
    70-4

    LATERAL RAISES superset NEUTRAL GRIP PULLUPS
    20-8 // 7
    30-8 // 7
    35-8 // 5
    40-8 // 5
    Stopped rep or 2 shy of failure on pullups.
    Last set of lateral raises I used a lot of body english, lol

    PINWHEEL CURLS
    60-14

    Phew, what a workout. Those db benches were brutal. Almost felt like I was going to tear a pec on the last set of them (flared elbows towards the end, lol), but I managed to lock it out. Last rep I did lift my ass off the bench when I blasted them off the chest, but I put my ass back on the pad. Also, almost had 12 on first set, so I went ahead and included my last "cheat" rep (#10) as a real rep in my total count.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  9. 12/28/12

    DE LOWER

    SAFETY BAR SQUATS (+120 bands)
    210-12x2
    Real fast

    SPEED DEADLIFTS (+108 chains)
    365-8x1
    Mostly fast, a couple slow

    STEPUPS
    50-10
    60-4x10

    DC LEG CURLS
    180-10,4,3-17 rp
    big negatives
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  10. 12/31/12

    ME LOWER

    BOX JUMPS
    -Box on small side - x7
    -Box on base - x7
    -Box on tall side - x7

    5 PIN RACK PULLS (+quad blue bands, ~200lb tension)
    135-5
    185-2
    225-2
    275-2
    315-1
    335-1
    355-1
    365-1
    390-1 PR

    DB LUNGES
    30-6
    40-6
    50-6
    70+20lb vest-4
    80+20lb vest-4
    90+20lb vest-2

    Shut it down when form started to get messy. I guess I have to somewhat stretch out the big toe to allow it to achieve greater ROM. Lunges went very nicely for once. No crashing at all, did it at most twice, once on each knee on diff sets. Pretty happy with it. Will go in tomorrow for a small workout hitting my hammies. Glutes feel totally trashed though, haha. That rack pull was between 590 to 600lb at the top.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
    •   
       


  11. 01/02/13

    ME UPPER

    Foam rolled everything

    BENCH
    135-5,3
    185-3
    225-3
    265-1
    285-1
    305-1
    315-1
    325-+1,+1 <-- more on this later, not really a strict rep

    INCLINE DB BENCH
    70-6
    85-6
    95-6,5

    ROLLING DB EXTENSIONS
    40-6
    45-6,6
    50-6
    55-6

    **giant set**

    REVERSE PEC DEC // PULLUP // CHINUP
    135-10 // 2 // 3
    x3 sets

    Well, I went into this workout totally bullheaded. I was working on a new stance with my feet. All my (short) lifting life I've benched with my feet behind me. A few people told me that I would probably benefit from benching with my feet out in front of me, so I decided I should play with this. I did it for the first time this Sunday during my DE - it sucked. I come in today, and working up in weight I decide I want to try for a new 1RM. So stupid. The 315 was actually fine, which was cool. Not as good as last time (it was super light last time), but it went up fine. The 325 on both attemps I had zero leg drive, so it was a struggle getting it up. My spotter gave me a bump in the middle both times, and I locked it out on my own, however it was not all me, therefore I can't call it a 1RM. I never call something a true rep unless it's good form and I complete it (exceptions on good form made for my accessory work). I may think about retesting this in a few weeks, going for the same weight. We'll see.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  12. 01/04/13

    DE LOWER

    SSB SQUATS (+120lb bands)
    230-12x2

    DEADLIFTS (+108lb chains)
    395-7x1

    DB STEPUPS
    50-10
    60-4x10 <-- really challenging, was doing it on a taller box

    LEG CURLS
    180-10,8,8
    180x6 dropset 120x8 dropset 80x6

    NEUTRAL PULLUPS
    8,8,8,6
    None to failure

    Several ab work
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  13. 01/06/13

    RE UPPER

    REVERSE PEC DEL FLYS
    105-10,10

    DB BENCH
    60-5
    75-5
    90-5
    100-5
    105-5
    110-5,5,5,4

    DIPS
    BW-10
    25-10,10,7
    Christ, lol

    VBAR PUSHDOWNS
    90-10
    100-10,15
    Last set to failure

    BANDED PULLUPS (purple band but green colored)
    8,7,7,6

    Great session. Only problem is I had no food in me, and I felt like throwing up somewhere after my first set of VBAR PUSHDOWNS. Also, I am starting to hate step-ups real bad. It's my conditioning, but I feel like I might as well do squats with sets of 20 it's so hard. My upper back, forearms, and hands burning and really tired after my sets, and I am huffing air like it's going out of style.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  14. 01/07/13

    ME LOWER

    Lots of pvc rolling, 2 sets x20 of KB swings for warmup

    SSB GM
    155-5
    205-3
    245-3
    295-3
    315-3 +10lb PR <-- form was real funny, hit all the right muscles but didn't want a 3rd attempt

    SUMO SLDL
    135-6
    225-5
    275-5
    315-5
    365-5
    405-5 <-- +20lb PR

    SINGLE LEG CALF RAISE + DOUBLE LEG CALF
    15/20, 15/20

    ROPE AB CURL
    120-15
    140-12,12

    Another serious session tonight. Almost missed the 5th rep on the SLDL. Hip cramped up real bad after 4th rep of that set. Set the bar down, brief stretch, and bent over and hit my 5th rep alright. God, the feeling of the ham insertion into the glute - on both legs it was murdered.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  15. 01/09/13

    ME BENCH

    BENCH (wanted to do slingshot, somebody took it!!!)
    135-5
    185-5
    225-3
    255-3
    275-3
    295-2 <-- went up way too aggressively, ****. No failure but was a total grinder

    TATE PRESS
    35-6
    40-6
    45-6
    50-6,6
    55-6,6

    TRICEP PUSHDOWNS
    230-8,8
    230x8 dropset 195x8 dropset 150x8 dropset 100x10

    BB ROWS
    225-6
    275-6
    295-6
    325-6,6,6

    SEATED CABLE ROW
    240-8,8,8

    Some single rear delt work + hammer curls + abs

    Aw man, I almost feel sort of bad for my bench this session. I had such an incredibly awesome session if only I had unracked that 295 well and had actually loaded less on the bar. ****! Everything else went great. Those BO BB rows were CAKE!
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  16. dude those bb rows are impressive
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  17. Quote Originally Posted by Sean1332 View Post
    dude those bb rows are impressive
    Thanks man. I was really surprised by how easy I completed those. Maybe good things coming up when I test my deadlift.

    On the other hand, perhaps it was the large pizza and cheese sticks from last night =o
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  18. 01/11/12

    DE LOWER

    SSB SQUATS (+120 lb bands)
    245-4x2
    255-4x2
    Started high, backed it down when technique started tanking/slowing so early

    SPEED DEFICIT PULLS (+108 lb chains)
    315-10x1
    Real nice, but real hard to get into position

    DB STEP-UPS
    60-4x10 (weight per hand)
    Absolutely trashed my lungs and traps and quads, couldn't go another set.

    DC LEG CURLS
    185-10,3,4-17 rp
    nice negatives, huge PR for me.

    No ab work. I did do some RKC planks this morning.

    I don't normally litter my logs with personal info, and I won't stray too far with that on this occasion. I guess this is a way to allow myself to vent a little. I received some very bad news from someone I care about. They've been struggling with an aggressive form of skin cancer, and just recently they were diagnosed with melanoma that's metastatic. We'll see what that really means for her and what her prognosis is + what we can do about it. I might have to go black market for her if it comes to it, but I'll do everything I can. It's a real shock for such news to come. It's still too soon for her to go, but we'll see what happens.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  19. 01/13/13

    DE UPPER

    SPEED BENCH (doubled red bands, tension unknown)
    135-3x3
    165-5x3

    FOOTBALL JM PRESS
    105-10
    115-10
    125-10
    135-10,8

    NAUTILUS PULLOVER (extended range of motion)
    175-10,10
    200-10
    220-9

    SINGLE ARM PULLDOWNS
    80-10 <-- way too heavy, had to back it down
    70-10

    ROPE AB CRUNCH
    120-15,15,15

    SINGLE ARM REAR DELT FLYS
    40-50 reps

    Gassed.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  20. 01/14/13

    **DELOAD ME UPPER **

    FREE BELT SQUATS
    90-10
    135-10
    165-3x10

    REVERSE HYPERS
    135-3x10

    GHR
    3x15

    Abs + calves

    Simple, fast, sweating buckets. Also overused some of my lumbar erectors I think, that or this is more work than they're used to. At least my back feels more than fine now after my workout.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  21. 01/19/13

    RE UPPER

    SLINGSHOT BENCH
    225-10
    275-8
    295-6
    Technique work
    225-6,6
    265-6
    245-6

    EZ BAR SKULLCRUSHERS
    87-10
    97-10
    107-7

    LAT PULLDOWNS
    150-10
    180-9,9,8

    DB ROWS (strict pulling against body)
    70-10
    80-10,10

    OJ BAND PULLAPARTS
    30,30,30

    This was a fun session, being my first one back from deloading. Obviously I cut my deload short a day, but it was to have an off day before squatting. Benching with a slingshot was cool as ****. So much fun. The bad thing though is that I did not wear wrist wraps for the technique work - BAD IDEA. I'm paying for it today - my wrists hurt tremendously, mostly my right one (left one is actually not bad).
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  22. Oh my goodness, I had a total embarrassment of a lifting session today. I contemplated just saying that I didn't even go lift today it was so bad.

    Anyways, it's been about 5 months since I've done some serious free squats. Today, I decided to see where I was with those.

    Throughout my sets, my squat groove was better than it has even been my entire life. Foot placing was great, the spreading of the knees was solid, chest was solid, everything not just looked but felt great. That was with 135. Toss on another plate each side, same story. I moved up to 315, easy-peasy. Then came 405.

    All I can say is if I were an Elite FTS athlete, and had they captured my lift on camera, they would have proceeded to upload it to the website's exercise index, post it on the front page and facebook page, and labeled it "perfect, textbook form arch-back Good Morning." It was absolutely horrifying how bad that "squat" was. The worst is I tried to correct the form and engage the lats properly, and still I did the same thing except I was stapled. Sweetlou will have a laugh if he even reads this. Goes to show the raw lifter just simply cannot let his free-squat training slide.

    Anyways, on to the log:

    01/21/13

    ME UPPER

    FREE SQUATS
    135-5,5
    225-5
    315-3
    405-1,0

    DB LUNGES
    50-6
    60-6
    65-6
    70-4

    4" SNATCH GRIP DL
    185-5x5

    BACK RAISES
    50x

    ABS

    EDIT: before I started conjugate training, I had worked up to 405 for 5 brisk sets of 5, and 425 for 3 brisk sets of 3, FYI
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  23. 01/23/13

    ME UPPER

    BENCH
    135-5,5
    185-5
    225-3
    275-1
    295-1
    315-1
    325-1 <-- +5lb PR
    Matched PR, but better form than last time, so this is a real rep

    SSB JM PRESS
    155-6
    185-6
    205-6,6
    225-5

    TRICEP PUSHDOWNS
    230-8,8,8,8

    BO ROWS
    295-6
    335-6,6,4

    FACEPULLS
    100-15
    120-15,15

    Felt good this session. I'm starting to get a little bit better leg drive with the bench. I just have to set up so my legs are as flared out as they can be, mobility wise. This allows me to actually be able to flare my knees. This is opposite of how I set up with the squat, where the narrower my stance is the more I can flare my knees.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  24. 01/25/13

    DEADLIFT DAY

    Warmed up with PVC rolling and then 2 sets of KB swings x 20

    DEADLIFT
    135-5
    225-5
    315-5
    405-1
    455-1
    495-1
    535-1,1 <-- hitched on first set, was advised to redo it since it was both easy for me and to set the tone for my max attempt
    565-1 <-- +10lb PR

    GM
    155-5
    205-8,8,8,8

    GHR HYPERS
    BW-10
    25-10
    45-15,15,15

    VGRIP LAT PULLDOWNS
    200-12,10,9

    What a fabulous session. I smashed that deadlift with perfect form. Felt psyched. Only issue is I need to seriously improve my leg drive and my speed. Although I NEVER have issues pulling the bar off the floor, once the bar clears the knees it is taking way too long to lock out. This lift took me about 6 solid seconds minimum to complete. Something to work on.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  25. Congrats on back to back pr's man

    Sent from my iPhone using Am.com
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  26. That's one hell of a pull. Congrats on two PRs in one week. That's an awesome feeling. How do you do the SSB JMs? I can't picture it.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  27. Quote Originally Posted by herderdude View Post
    That's one hell of a pull. Congrats on two PRs in one week. That's an awesome feeling. How do you do the SSB JMs? I can't picture it.
    lol I've even wondering the same thing about the SSB JMs

    Nice lifts man, hopefully I can catch up to you here
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  28. Quote Originally Posted by Sean1332 View Post

    lol I've even wondering the same thing about the SSB JMs

    Nice lifts man, hopefully I can catch up to you here
    Hey, you know what they say about great minds...
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html

  29. Quote Originally Posted by herderdude View Post

    Hey, you know what they say about great minds...
    that other people have them???? haha I kid
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  30. Quote Originally Posted by rob112 View Post
    Congrats on back to back pr's man

    Sent from my iPhone using Am.com
    Quote Originally Posted by herderdude View Post
    That's one hell of a pull. Congrats on two PRs in one week. That's an awesome feeling. How do you do the SSB JMs? I can't picture it.
    Quote Originally Posted by Sean1332 View Post
    lol I've even wondering the same thing about the SSB JMs

    Nice lifts man, hopefully I can catch up to you here
    Thanks guys. Looking forward to keeping this progress going.

    As for the SSB JMs, I begin by taking the handles off of the yoke bar so that it becomes what's sold as a SSB. When I'm on a bench, I lower the bar like a CGBP, tucking elbows, when eventually the handles land on my chest. Once that happens, I basically allow the bar to pivot on my chest towards my face. To reverse, I just extend my arms until the handles are completely vertical, then I press it back up.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html
  

  
 

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