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Thread: Twainiac's Training Journal
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12-31-2015, 03:22 PM #286
Welcome back twaniac.
"Don't make me angry. You wouldn't like me when I'm angry" -Dr. David Banner
“Despite everything, I believe that people are really good at heart” - Anne Frank
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01-03-2016, 09:44 AM #287
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01-03-2016, 06:07 PM #288
- Join Date
- Sep 2009
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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.
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01-04-2016, 09:44 PM #289
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01-04-2016, 09:48 PM #290
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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.
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01-06-2016, 09:47 PM #291
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- Sep 2009
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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.
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01-06-2016, 10:15 PM #292
^^^
#5:2016 RX Member of the Year & March 2015 Member of the Month
https://www.instagram.com/sunny52kg/
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01-10-2016, 06:27 PM #293
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- Sep 2009
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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.
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01-14-2016, 09:07 PM #294
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Started carb cycling. Cardio is bumped up to 5 days per week. Things are getting interesting. 12 weeks out this Saturday
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02-04-2016, 09:57 PM #295
- Join Date
- Sep 2009
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IMG_0530.jpg
9 Weeks Out. Sorry about the pic being all sideways and stuff
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02-05-2016, 01:46 PM #296
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02-29-2016, 01:55 PM #297
How is the progress coming?
Training and diet consulting available. Send me a PM.
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03-25-2016, 11:49 PM #298
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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.
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03-28-2016, 01:22 PM #299
Looking tremendous in that last pic!
Good call on pushing the date forward. Very smart move.*Prep Coach: www.theprepcoach.com
*YouTube Channel: http://www.youtube.com/user/NaturallyGreatBB
*Workout Log: http://forums.rxmuscle.com/showthrea...93#post2115793
*FaceBook: https://www.facebook.com/alex.kikel.9
***Pharmacokinetics Video Series***
Clen: https://www.youtube.com/watch?v=mzrMzp8636k
Tren:https://www.youtube.com/watch?v=1duv1nIgnCs
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03-28-2016, 02:33 PM #300
We look forward to seeing additional progress as the show prep gets closer.
Training and diet consulting available. Send me a PM.
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