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Thread: Twainiac's Training Journal
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09-21-2009, 10:47 PM #1
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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.
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09-22-2009, 01:24 AM #2
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Welcome
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09-22-2009, 11:23 AM #3
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Thanks...glad to be here.
I hit back this morning. I have a super long break between my 8:00 and 1:30 classes, so that's nice.
1. Assisted Close Grip Pullups - 60lbs.(so pulling 100) x 8, 8, 7, 7
2. Wide grip pulldowns - 110 x 4 x 10
3. Deadlifts - 225 x 8, 7, 275 x 3, 1
4. 1-arm DB rows - 70s x 12 each arm, 75s x 10 each arm, 80s x 10 each arm
5. Seated Cable Rows - 3 x 10
Just some cardio tomorrow. Delts Thursday.
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09-22-2009, 12:04 PM #4
Welcome...
you're one STRONG 19 yr old for sure!
Nice looking lifts. DO you follow a particular kind of training program ( DC, german etc)
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09-22-2009, 10:25 PM #5
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09-24-2009, 01:14 PM #6
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Did about 20 minutes worth of plyometric type stuff for cardio yesterday. Today was shoulder day.
1. Standing Military Press - 95 x 10, 8, 7, 8
2. Alternate Front Raises w/ hammer grip - 25s x 16, 27.5 x 16, 30s x 12
3. Seated DB Laterals - 27.5 x 3 x 12
4. Nautilus machine 1-arm laterals - 3 x 10 each arm
5. Single arm bent over cable laterals - 3 x 12-10 each arm
Chest saturday.
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09-27-2009, 02:08 PM #7
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Worked chest yesterday.
1. Incline BB Press - 135 x 10, 8, 7, 7
2. Flat DB Press - 70s x 4 x 6
3. Incline DB Fly - 40s x 3 x 10-8
4. Cable Crossover - 3 x 15-10
Legs today.
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09-27-2009, 10:44 PM #8
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Legs.
1. Squats - 225 x 12, 235 x 10, 245 x 9, 255 x 5
2. Leg Press (different from the one I used last week...I like this one better) - 3 (45s)per side x 10, +25x10, 7 (45s)total x 8
3. Walking DB Lunges - 45s x 3 x 12
4. Single Leg Extensions - 2 x 15-12 each leg
5. Standing leg curls - 3 x 12 each leg
6. Seated Leg curls - 2 x 12
7. BB stiff leg deadlifts - 135 x 3 x 10
Did 30 minutes of cardio on the stationary bike followed by calves.
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09-29-2009, 01:55 PM #9
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Worked back today.
1. Rack Deadlifts from just above my knee: 225 x 12, 275 x 10, 315 x 8, 365 x 3
2. Assisted Wide grip pullups: 15, 10, 10, 7
3. Close Grip Pulldowns - 4 x 12-8
4. T-Bar Rows - (2) 45s x 3 x 8
5. 1-arm seated cable rows - 2 x 12
supersetted w/ straight arm pushdowns - 2 x 10
Just cardio tomorrow...gonna run a few miles with the boyfriend who runs cross country for our university (we're a weird match i know ). I believe that although gaining muscle size is the number 1 goal, athleticism should not be lost in the process.
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09-29-2009, 05:49 PM #10
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09-29-2009, 09:37 PM #11
Looks like you're doing awesome with your training as well! Your weights you're lifting is damn good.
Keep it up!
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09-29-2009, 10:36 PM #12
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this girl is stout! lets see some pics.. before and after..
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09-29-2009, 11:35 PM #13
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09-29-2009, 11:41 PM #14
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Picture taken last summer, so it's a little old, but you get the idea lol.
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09-30-2009, 01:04 AM #15
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are you doing BBing?
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