The Road to Tobi's Full Natural Potential

[tobistrength]

Good couple of sessions Tobi! Those hip belt pistols are awesome man!

Thanks John. Yeah doing my own variation of hip belt squats. Doing them piston style meaning continuous reps and constant tension as the weight is super light I need to make it a challenge.

2/22/21 Workout

Hip Belt Piston Style Squats
110lbs x 20 reps x 5 sets

Wearing a 60lb weight vest and holding a 50lb dumbbell with my taekwondo belt across the hip. Doing piston style reps to make them hard. Stopped 5th set as it started to burn. Success.

2/23/21 Workout

Pullups
4 sets of 7 reps

Dumbbell Standing Strict Ohp
25s x 15 reps x 4 sets

Superset pullups and dumbbell standing strict ohp

Dumbbell Curls
25s x 15 reps x 2 sets

Pushups
2 sets of 15 reps

Superset curls and pushups

[tobistrength]

2/24/21 Workout

Off

2/25/21 Workout

Off

2/26/21 Workout

Weighted Chinups Superset Weighted Dips
25lbs x 5 reps x 3 sets

Dumbbell Hammer Curls
25s x 10 reps
50s x 10 reps x 2 sets

Felt a good pump in my pots

Dumbbell Bench Press
25s x 10 reps
50s x 10 reps x 2 sets

Superset Hammer Curls and Dumbbell Bench Press

2/27/21 Workout

Off

2/28/21 Workout

Off

3/1/21 Workout

Hip Belt Squats Piston Styles
110lbs x 20 reps x 2 sets

Honestly my depth on these aren't good. Going to go back to pistol squats. At least me going ass to grass on pistol squats is better for my leg development.

3/2/21 Workout

Pullups
3 sets of 8 reps

Standing Strict Dumbbell OHP
25s x 18 reps x 3 sets

Superset Pullups and OHP

Dumbbell Curls
25s x 15 reps x 2 sets

Pushups
2 sets of 15 reps

Superset curls and pushups

3/3/21 Workout

Off

3/4/21 Workout

Off

Going to do dumbbell swings instead

3/5/21 Workout

Weighted Chinups Superset Weighted Dips
25lbs x 6 reps x 3 sets

Dumbbell Hammer Curls
25s x 10 reps
50s x 10 reps x 2 sets

Felt a crazy pump

Dumbbell Bench Press

25s x 10 reps
50s x 10 reps x 2 sets

Superset Hammer curls with dumbbell bench press

[SaviorSelfJT]

Have you thought about what kind of training you'll do when you get back in a gym?

[tobistrength]

Have you thought about what kind of training you'll do when you get back in a gym?

To gain quick strength back I will do few weeks of this:

Pressing 5 days a week with 1 hour exercise bike if I have time to bike
Squats and deadlifts Saturday Starting light high reps going heavier then adding reps
Pullups or Chinups Sundays

I can't squat more than once a week anymore due to beat up knees I used to be capable of squatting almost everyday even 3 to 5 times a day I did a chit ton of squatting. What hurt my knees was keeping upping the volume and not resting when I should have my knees would have been fine. At least they recovered but they are not the same and it cut my frequency and even squat and deadlift strength as they were my strongest lifts

Once I gain strength back I will make a new game plan and figure out days

[tobistrength]

3/27/21 Workout

Ab Wheel
2 sets of 8 reps

3/28/21 Workout

Off

3/29/21 Workout

Weighted Pistol Squat
20s x 2 reps x 3 sets

Took an hour plus walk with ankle weights after

3/30/21 Workout

Weighted Pullups
25lbs x 4 reps x 4 sets

Standing Strict Dumbbell Ohp
50s x 8 reps x 4 sets

Superset weighted pullups and dumbbell ohp

Dumbbell Curls
25s x 20 reps x 2 reps

Pushups
2 sets of 15 reps

Superset Dumbbell curls and Pushups

3/31/21 Workout

Off

4/1/21 Workout

Dumbbell Swings
50lbs x 15 reps x 3 sets

Stopping this exercise. Will focus on Nordic Curl Progression instead

4/2/21 Workout

Weighted Chinups Superset Weighted Dips
25lbs x 2 reps x 7 sets

Hammer Curls
25s x 10 reps
50s x 10 reps x 2 sets

Dumbbell Bench Press
25s x 10 reps
50s x 20 reps x 2 sets

Superset hammer curls and dumbbell bench press

4/3/21 Workout

Ab Wheel
3 sets of 8 reps

4/4/21 Workout

Frog Stand
3 seconds
3 seconds
10 seconds

Stopped at the third set. Left more in the tank sets wise. Got more used to the exercise which is why the hold was 10 seconds rather than 3 seconds the first 2 sets

Tuck Front Lever
3 seconds
3 seconds
3 seconds

All I had. Hard to do. Got heavy. Hope to add seconds to this. Also the frog stand.

Superset frog stand and tuck front lever.

4/5/21 Workout

Weighted Pistol Squat
25s x 2 reps x 3 sets

Took hour walk with ankle weights after

4/6/21 Workout

Weighted Pullups
25lbs x 5 reps x 2 sets

Standing Dumbbell Strict OHP
50s x 10 reps x 2 sets

The Standing Dumbbell Strict OHP was near failure both sets. Was tired and Stability was also a problem with the dumbbells standing up. No worries strength will come back. Keep in mind my best barbell seated military press was 315lbs and also repped the 100s for 15 reps and 110s for 9 reps seated dumbbell military press. My strength will come back even at a lighter bodyweight like it did before.

Superset weighted pullups and dumbbell ohp

Dumbbell Curls
25s x 20 reps x 2 sets

Pushups
2 sets of 15 reps

[SaviorSelfJT]

Good to see you logging again

Any idea when you'll be back in the gym again?

[tobistrength]

Good to see you logging again

Any idea when you'll be back in the gym again?

Appreciate it man. I might go back to the gym sometime before the summer. Definitely looking to gain a fraction of my strength back and then physique particularly my shoulders and squat and upper body strength lol. My deadlift is my best lift and comes back fast. Then hopefully by 2022 or 2023 I will be stronger and not even be that fat to do it then likely compete again.