Twainiac's Training Journal
A little about me. I'm 19 and a full time college student. I've been training since I was about 15. Now to my training...
Friday, August 18: Legs
1. Squats - 225 x 4(sets) x 8(reps)
2. Leg Press - 8 (45s) x 12, 9 (45s) x 2 x 8
3. Stationary Barbell Lunges - 115 x 2 x 10 each leg
4. Leg Extensions - 3 sets x 15-12 reps
5. Lying Leg Curls - 3 sets x 10-8 reps
6. Seated Leg Curls - 3 sets x 10-8 reps
7. Stiff Leg Deadlifts on Hack squat machine - 1 plate each side x 3 x 8
Finished up with 4 sets of calves.
Sunday, August 20: Arms
1. EZ bar Skull Crushers: 27.5 each side x 10, 30 each side x 7, 6
2. Pre-weighted barbell curls: 70 x 10, 80 x 6, 5
3. Dips: bodyweight (160ish) x 3 x 12
*held at the top for about 30 seconds at the end of every set
4. Alternate DB curls (no cheating): 40s x 3 x 12-10
5. Tricep Pushdowns - 3 x 15-12
6. Concentration Curls - 20s x 3 x 10 each arm
Cardio: 30 min high intensity intervals on stationary bike
Tomorrow is back day :) my fav.