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  1. #31
    Registered User tobistrength's Avatar
    Join Date: Dec 2020
    Age: 51
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    tobistrength is offline
    Originally Posted by JohnButz View Post
    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
    My Instagram: https://www.instagram.com/tobi_alder_strength_coach/

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  2. #32
    Registered User tobistrength's Avatar
    Join Date: Dec 2020
    Age: 51
    Posts: 236
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    tobistrength is offline
    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
    My Instagram: https://www.instagram.com/tobi_alder_strength_coach/

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  3. #33
    Clownpilled SaviorSelfJT's Avatar
    Join Date: Aug 2010
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    SaviorSelfJT is offline
    Have you thought about what kind of training you'll do when you get back in a gym?
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8
    Deadlift: 405x10
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  4. #34
    Registered User tobistrength's Avatar
    Join Date: Dec 2020
    Age: 51
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    tobistrength is offline
    Originally Posted by SaviorSelfJT View Post
    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
    My Instagram: https://www.instagram.com/tobi_alder_strength_coach/

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  5. #35
    Registered User tobistrength's Avatar
    Join Date: Dec 2020
    Age: 51
    Posts: 236
    Rep Power: 3269
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    tobistrength is offline
    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
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  6. #36
    Clownpilled SaviorSelfJT's Avatar
    Join Date: Aug 2010
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    SaviorSelfJT is offline
    Good to see you logging again

    Any idea when you'll be back in the gym again?
    Best lifts:
    Bench press: 315x4, 345x1
    Squat: 465x1
    Strict press: 185x8
    Deadlift: 405x10
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  7. #37
    Registered User tobistrength's Avatar
    Join Date: Dec 2020
    Age: 51
    Posts: 236
    Rep Power: 3269
    tobistrength is a glorious beacon of knowledge. (+2500) tobistrength is a glorious beacon of knowledge. (+2500) tobistrength is a glorious beacon of knowledge. (+2500) tobistrength is a glorious beacon of knowledge. (+2500) tobistrength is a glorious beacon of knowledge. (+2500) tobistrength is a glorious beacon of knowledge. (+2500) tobistrength is a glorious beacon of knowledge. (+2500) tobistrength is a glorious beacon of knowledge. (+2500) tobistrength is a glorious beacon of knowledge. (+2500) tobistrength is a glorious beacon of knowledge. (+2500) tobistrength is a glorious beacon of knowledge. (+2500)
    tobistrength is offline
    Originally Posted by SaviorSelfJT View Post
    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.
    My Instagram: https://www.instagram.com/tobi_alder_strength_coach/

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    My Online Strength Coach Website: tobistrength.com
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