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  1. #1
    OLYMPIAN
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    Default 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.

  2. #2
    MUSCLEHEAD
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    Welcome

  3. #3
    OLYMPIAN
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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.

  4. #4
    RX MEMBER shankuan's Avatar
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    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)

  5. #5
    OLYMPIAN
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    Quote Originally Posted by shankuan View Post
    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)
    Thanks.

    I've done DC in the past and really like it. I plan on using that in the spring semester. Other than that, I just do a typical 5-day split with 9-12 sets for small bodyparts and 15-20 for larger ones, but I always try to beat my logbook.

  6. #6
    OLYMPIAN
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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.

  7. #7
    OLYMPIAN
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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.

  8. #8
    OLYMPIAN
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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.

  9. #9
    OLYMPIAN
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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.

  10. #10
    OLYMPIAN
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    Quote Originally Posted by twainiac View Post

    with the boyfriend who runs cross country .
    this sounds a little ambiguous...i only have 1 just to clarify. lol

  11. #11
    NOVICE kungfuprincess007's Avatar
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    Looks like you're doing awesome with your training as well! Your weights you're lifting is damn good.

    Keep it up!

  12. #12
    PENCILNECK
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    this girl is stout! lets see some pics.. before and after..

  13. #13
    OLYMPIAN
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    Quote Originally Posted by muscleboi View Post
    this girl is stout! lets see some pics.. before and after..

  14. #14
    OLYMPIAN
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    Picture taken last summer, so it's a little old, but you get the idea lol.

  15. #15
    MUSCLEHEAD
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    are you doing BBing?

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