Twainiac's Training Journal

[twainiac]

The Week.

Mon.
1. Squat - 265 x 5 x 3
2. GMs - 115 x 3 x 6
3. Weighted Back Extensions - 3 sets
4. Lunges - 2 sets

Wed.
1. Bench - 185 x 3 x 4
2. BB floor press - 155 x 3 x 4-6
3. Side db raises - 30s x 2 x 10 s/s w/ alternate front raises - 20s x 2 x 10
4. Wide grip pulldowns - 3 sets

Today.
1. Rack Deads - (no straps) 275 x 5 x 3-2
2. Leg Press - 3 sets
3. Smith machine bb lunges - 2 sets
4. Seated Leg curls - 3 sets

Abs and cardio throughout the week.

....I can almost do a one-arm pushup...hell yeah! LOL

[johnnylax]

awesome effort twain'....keep up the terrific work. post a photo or two when you get a chance!..

[ActionTan]

Love these workouts!

[twainiac]

Yesterday's workout was a little different, but today my lats are killing me so...
1. Pullups - 8 sets (2 wide, 2 close, 2 neutral, 2 reverse) x bodyweight x failure
2. Pushups - 6 sets (2 regular, 2 wide, 2 diamond) x 15 reps each
....tried to do handstand pushups, but yeah that was a no-go lol
3. Dips - 4 sets x bodyweight x failure
4. Lots of abs
.....now I know why gymnasts look so good and are really strong since all they do is bodyweight stuff.

Today.
1. Box Squats - 285 x 3 x 5
2. Leg Extensions - 2 sets
3. Leg Curls - 2 sets
4. Hang Cleans - 115 x 4, 4, 3
Finished with 3 sets of supermans for low back.

Did some sprints for cardio.

[twainiac]

Thanksgiving break is here!!!!

Decided to go back to a 5-day split for this week...next week it's back to PLing stuff.
Yesterday was legs.
1. Smith Machine Squats - 275 x 4 x 10 close stance
2. Leg Press - (7) 45s x 2 x 10, 4pps x 5
3. Leg Extensions - 2 x 15
4. Stationary DB Lunges - 50s x 2 x 10 each leg
5. Seated Leg Curls - 4 x 15-8
6. Standing Leg Curls - 3 x 10
7. Seated Calf Raises - 3 x 15

Swam about 15 laps I think this afternoon at the local rec center...swimming is hard lol.

Got my classes all lined up for next semester....want to know what I'm taking...I'll tell you anyway...

- Comparitive politics in the Middle East
- Humanities music...wft...liberal arts school for ya
- juvenille delinquency
- earth systems
- college algebra
- piano for non-majors
- ROTC class....I've recently decided to join this...good decision for me.
once again 17 hours

[johnnylax]

piano, nice. wish they had that as an offering when i was in school. enjoy your thanksgiving break twain'....!

[ActionTan]

Swam about 15 laps I think this afternoon at the local rec center...swimming is hard lol.

There is a reason we got up and walked out of the sea!!!!!

[twainiac]

Haven't posted in a little while, since finals week is looming....

Today's workout...

1. Flat BB Bench - 165 x 5 x 5
2. Incline DB Bench - 60s x 10, 7, 6
3. Pec Dec - 3 x 12-10
4. BB Skull Crushers - 65 x 10, 70 x 8, 75 x 5

Cardio: 15 sets of stairs. Took about 20 minutes maybe. The only rest I took was however long it took me to come back down them.

Diet
Meal 1: (at cafeteria) - eggs, bowl of oatmeal, glass of skim milk
Meal 2: (at cafeteria) - turkey, boiled potatoes, something green but not sure what it was, big salad
Meal 3: (Post workout) - protein bar (30g protein, 8g fat, 25g carbs)
Meal 4: Today was my good friend's 21st birthday so we went out to dinner...had a grilled chicken wrap and a piece of birthday cake...not so bad for eating out i don't guess
Meal 5: 1 scoop of casein protein, handful of trail mix

That's it.

[twainiac]

Yesterday's workout

1. Squats: 250 x 5 x 8
2. Good Mornings: 115 x 3 x 8-6
3. Smith Machine Stationary Lunges: 2 x 8 each leg
4. Abductors / Adductors - 2 x 15 each

Shoulders and some cardio today.

[partsRheavy]

It's great to see that you're back!! How did finals go?? Any Christmas plans?

[twainiac]

It's great to see that you're back!! How did finals go?? Any Christmas plans?

Finals were pretty much a breeze this semester! No extra special Christmas plans...just eating and hanging out with the family.

[twainiac]

Shoulders
1. Military Press - 95 x 4 x 6
2. Alternate Front DB Raises - 30s x 3 x 10
3. One-Arm Machine Laterals - 3 x 10-8
4. Bent over DB laterals - 30s x 4 x 10-8

Chest
1. Flat DB Bench - 70s x 4 x 8-5
2. Incline DB Bench - 60s x 3 x 10-7
3. some random chest press machine - 3 x 12
4. Flat Cable Fly - 3 x 15-10

Back day tomorrow.

[twainiac]

Yesterday was back day.

1. Rack Deads (plates a few inches from the ground):275 x 10, 315 x 5, 3
2. WG pullups - bodyweight x 4 x 8-4
3. CG pulldowns - 100 x 4 x 10-8
4. BB Rows - 165 x 3 x 8-6
5. 1 arm DB rows - 80s x 3 x 8 each arm

ran some sprints for cardio afterwards. going hunting this weekend. legs on monday.

[johnnylax]

dam you are just impressive!! enjoy the xmas break 'twain...

[twainiac]

Monday - Legs
1. Squats (wide stance): 250 x 5, 5, 4, 3
2. Squats (close stance): 135 x 4 x 15
3. Single Leg Extensions - 2 x 10 per leg
4. BB good mornings: 120 x 4 x 5
5. Seated Leg curls: 4 x 12-10

Tuesday - Delts
1. Seated Military Press: 115 x 3 x 6-4
2. Arnold Press: 40s x 3 x 8-5
3. Alternate Front DB Raises: 30s x 3 x 16
4. One Arm cable laterals: 3 x 10 each arm
5. reverse pec dec: 90 x 3 x 10