Twainiac's Training Journal

[twainiac]

Havent posted in a few days...getting into a new schedule, but things are great. I hit legs the other day...
1. Seates leg curls: 110 x 3 sets of 12-8
2. Leg Press: worked up to 6pps x 6 then did dropsets all the way to 2pps
3. BB squats: 135 x 3 x 15. 95 x 7 one-one half reps
4. Leg extensions: 2 sets x 15
I did this Thursday and im still very sore today.

[twainiac]

Did back today.

1. Partial Pulldowns: 150 x 8, 6, 130 x 8, 8
2. Machine Pullovers: 110 x 6, 95 x 10, 8
3. One-arm Machine Rows: 3 sets each arm
4. T-Bar Rows: 100 x 12, 125 x 5, 100 x 8
5. Back extension machine: 4 sets

Cardio: run 1/2 mile, 5 sets of: 15 sec. sled push + 10 box jumps + 5 burpees, run 1/2 mile

Tomorrow is delts.

[twainiac]

Chest Today.

1. Flat DB Press: 75s x 10, 80s x 8, 85s x 7, 90s x 4
2. Incline Machine Press: 275 x 5/3/1 (Rest/Pause Set)
3. Decline BB Press: 95 x 15(1-1/2 reps), 115 x 15, 135 x 12
4. Cable Crossover: 2 x 20, 12

Hitting back tomorrow. I hope everyone had a nice Christmas. I did...I went to Long Beach and did tourist stuff I'm picking up a friend from the Las Vegas airport this weekend from her holiday leave, and I think we are just going to hang out there for New Year's. Should be fun...maybe we won't get into too much trouble

[twainiac]

Back day today.

1. Rack deadlifts (from knees) no straps: 275 x 3 x 3, w/ straps: 315 x 5, 365 x 3, 405 x 1 PR
2. Deads standing on 45 lb. bumper plates: 135 x 3 x 10
3. Pullups mixed grips: 6 sets...3 without straps, 3 with
4. One- arm DB Rows, 70s (no straps) x 2 sets, 110s (straps) x 1 set
5. Seated Machine Rows: 4 sets
6. Finished with 2 sets of partial DB pullovers.

Shoulders tomorrow.

[twainiac]

New Year's Eve workout.

Squats: 240 x 5 x 5...easy
Single Leg Presses: (3) 45s x 3 x 8 each leg
Step-ups w/ 40lb kettle bell: 3 x 10 each leg
Lying Leg Curls: 125 x 5/2/1 rest paused
Finished with abs/calves and cardio

Cardio: run 1 mile, 50 bodyweight squats, 50 lunges, repeat 1 time...the second mile sucked lol

[twainiac]

Oh btw, as of now, I am planning to compete in a powerlifting meet April 6th in Las Vegas.

[IslandGirl]

Hey there! First time in here. Great sessions you got going on! Hope you had fun ringing in the New Year!

[twainiac]

Thursday: Back
1. Deadlifts no straps...can't use 'em in the meet: 240 x 2 x 5, 265 x 2 x 3, 275 x 1...felt like a toy
2. T-bar rows: 4 sets, 2 with straps, 2 w/o
3. Wide Grip Pulldows: 3 sets
4. Machine Pullovers: 3 sets

Friday: Chest/triceps
1. Bench: 185 x 5 x 5...easy
2. Incline DB Press: 75s x 7, 6, 4
3. Decline DB Fly: 2 x 12-8
4. Weighted Dips: 25lbs x 6, 5, 0...dropped the weight and went to failure
5. One Arm Overhead rope extensions: 2 sets

For my bench opener, I'm going with 230. I know I can get that fairly easily. I'm not sure yet about my deadlift and squat.

[twainiac]

Leg day.

Squats: slow negative with a pause at the bottom...185 x 3 x 8
Machine Leg Press again pausing at the bottom: 4 x 5-15
Bulgarian DB Split Squats: 35s x 2 x 10 each leg
BB SLDL: 185 x 8-5
Single Lying Leg Curls: 2 sets

[twainiac]

Training for my meet in April is still going great. I pulled 335 fairly easily the other day, so my deadlift and squat opener should be somewhere close to that. Bench opener should be close to 230. Updates to follow. Also, I will probably enter Nevada's strongest woman contest in June. That should be tons of fun.

[twainiac]

Why not pick this old log back up...?

As the title says. Getting ready for a regional show April 9th then the Jr. USAs May 20-21. A little under 15 weeks out.

Sunday - Chest/Calves
Cable Crossover - 2 x 20 (warmup)
Incline DB Press - Worked up to 75s x 10. 4 working sets total.
Flat BB Bench - 135 x 4 sets. 1 1/2 reps (go halfway, come down, all the way up = 1 rep)
Incline Fly s/s with Incline DB Press: 30s x 15-20 for both exercises. 3 sets
Seated machine press s/s with pec dec: 3 sets
Seated Calve Raise: 7 x 10lb. plates per side...drop one plate per set in a superdropset fashion...still sore

Monday - Back
Pullovers - 2 x 20 (warmup)
BB Rows on Smith machine - 185 x 4 sets
One arm t-bar row (meadows rows) - 45 x 4 sets each side
Wide Grip Lat pulldowns - 5 sets: 15-8 reps
Seated underhand grip row - 3 sets, 15 reps
DB Pullovers - 50 x 2 x 15 reps

Legs (quad focus) tonight.

What the diet is looking like right now...weight is about 175.
Meal 1: 35 g. whey, 1/3 cup frozen blueberries, 2/3 cup oatmeal, 1/4 cup greek yogurt
Meal 2: 4 oz. turkey, 1 cup rice, veggies
Meal 3: 4 oz. lean beef, veggies
Meal 4: 35 g. whey, 1/3 cup oats, 1 banana
Pre Workout
Intra Workout: Gatorade and BCAAs
Post Workout Shake: BCAAs, 6 oz. grape juice, creatine
Meal 5: 4 oz. chicken, 1.5 cups rice
Meal 6: 4 oz. chicken, 1/5 cups rice

Cardio 3 x week @ 20 min.

[Sunnyday]

HOLY COW SHE'S BACK!!!

Girl, I have missed you! So glad to see you're posting here again! Count me in!

[Mac]

Welcome back!

[twainiac]

Just knocked out legs.

1. Leg extension pre-exhaust: 2 x 20 (warmup)
2 x 15, 2 x 21s
2. Squat Machine (I don't know what brand but who cares): worked up to 4 and 1/4 plates per side x 4 sets x 10 reps
3. Hack squats s/s with front squats: 4 sets each...the front squats turned into bodyweight squats the last two sets
4. Leg Press - 1 x 50 x 45lbs. per side
5. walking lunges - 3 sets x 20 steps
6. Standing leg curls - 4 sets x 10 each leg

I hit hamstrings more thoroughly with my second back day later in the week.

15 Weeks out pics attached.

[twainiac]

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.