Twainiac's Training Journal

[Ibarramedia]

Welcome back twaniac.

[baby muscle]

Shoulders tonight


1. Side DB Raises
30s x 15 dropset to 15s x failure: 5 sets


2. Rear Delt DB Laterals (lay on decline bench)
Same rep scheme as above


3. Seated DB Press: 60s x 5 x 12-8


4. Superset Seated Machine Press w/ Upright Rows: 4 sets x 15 reps each exercise


Finished up with 5 sets of shrugs. Cardio has been bumped up to 30 min x 4 days/week. 15 min on stair stepper then 15 min on treadmill.

Great size and shape you've got going on. Will you compete in lifting as well later on again? Those deadlifts are quite impressive.

[twainiac]

Trained arms on Saturday and Hams/Back today.

1. Lying leg curls: 4 x 15
2. Seated leg curls 21s: 4 sets
3. Wide stance hack squats: 2 pps x 15 x 4 sets
4. Smith machine bb lunges: 3 sets each leg x 15
5. DB SLDLs: 55s x 4 x 12-8 reps
6. Lat pulldown machine: 4 sets x 15 reps
7. Seated close grip rows: 4 x 12-8 reps
8. Superset underhand/wide grip rows: 4 sets.

[twainiac]

Great size and shape you've got going on. Will you compete in lifting as well later on again? Those deadlifts are quite impressive.

Thank you! I definitely am not ruling it out. Physique is my priority now, but if I found something during my offseason, it would be fun. Doing the strong(wo)man contests was super fun. Great atmosphere there.

[twainiac]

Chest today. Monday of course.

1. Incline BB: 135 x 20, 17
185 x 8, 5, 5 dropset to 135 dropped to 95 x failure
2. Flat DB: 90s x 8, 5
too heavy so 80s x 8, 8 dropset to 35s x failure (partials)
3. Incline (about 30 degrees) fly superset with incline press (DBs close together): 20s x 3 x failure (20-15 each set)
4. Vertical Machine Press 1 and 1.5 reps: 3 x failure...didn't even count reps
5. Cable Fly Standing upright: 1 set - 5 reps, hold for 5 count on last rep, 4 reps, hold for 5 count last rep....down to a 1 second hold then repped out partials.

Cardio.

[twainiac]

Yesterday - Back and 30 min. cardio
1. T-Bar Rows with underhand grip: 275 x 4 x 10-7...a few warmups in there of course
2. One arm Machine Rows: 45 per side x 4 sets per side
3. Wide grip lat pulldowns: 5 sets: 15-10 reps
4. Seated Wide grip rows: 3 sets
5. Rope Lat pull/pushdowns: 3 sets

Tonight: Legs
1. Leg extension pre-exhaust: 3 x 20, 2 x sets of reverse 21s
2. Squats: 250 x 5 x 8-5
3. Hacks superset with bodyweight squats: 4 sets
Hacks were done with the 1-1.5 rep style: 2pps
4. DB Single Leg Lunges Standing: 35s x 3 x 15 each leg.
5. Leg Press: 3 sets x 30 reps. 30 seconds rest between sets. You should give this a try.
6. Lying leg curls superset with seated leg curls: 5 sets back and forth.

[Sunnyday]

^^^
#5:

[twainiac]

13 weeks out now. No change as of yet to diet and/or cardio.

Thursday was shoulders. Hit arms yesterday and hamstrings and a little extra back today.

Arms.
1. Rope cable hammer curls: 4 sets x 15
2. Cable Straight bar curls 1-1/2 reps: 4 sets
3. Superset of singe arm preacher curls (machine) and hammer curls: 3 sets each
4. Incline DB Curls: 20s x 3 x 12 held the stretch at the bottom after every set.
5. CGBP: 185 x 5 x 8-6
6. DB Skull Crushers s/s with bench dips: 30s x 15, dips x failure: 4 sets
7. Superset pushdowns with overhand and underhand grip: 3 x 10 each grip
8. Rope pushdowns: 1 x 50...rest paused and dropped weight as the reps went along.

Today
1. Lying leg curls: 4 x 10 reps and 5 partials
2. Wide stance hack squats...kinda like sumo squats I guess: 2pps x 4 x 15. Really felt these in the ham/glute tie in
3. Walking lunges: 3 sets. bodyweight only. Didn't count steps. Just went until I was about to bust my face on the floor.
4. Glute machine: 2 sets each leg x 15
5. DB SLDL: 60s x 4 x 15-10
Finished up with 1 x 50 seated leg curls and some lat pulldowns and rows. Just enough to get a good pump.

[twainiac]

Started carb cycling. Cardio is bumped up to 5 days per week. Things are getting interesting. 12 weeks out this Saturday

[twainiac]

IMG_0530.jpg
9 Weeks Out. Sorry about the pic being all sideways and stuff

[BananaHammock]

Love the legs!

[black-elephant]

How is the progress coming?

[twainiac]

Deciding to push my show date forward into the summer...July 30th. It's my state's championship and suits my schedule better as I'm preparing to move the first week of August.

[BeastFitness]

Looking tremendous in that last pic!

Good call on pushing the date forward. Very smart move.

[black-elephant]

We look forward to seeing additional progress as the show prep gets closer.