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Thread: Twainiac's Training Journal
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10-10-2009, 09:44 PM #31
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Legs
1. Squats: 265 x 6, 5, 5, 225 x 10,
last set 225 x 10 immediately dropped to 135 x 15
2. Hack Squats: 3 (45s) x 3 x 8
3. Walking DB Lunges: 50s x 3 x 12
4. Single Leg Extensions: 2 x 15
5. Lying Leg Curls: 4 x 15-8
6. Seated Leg Curls: 4 x 15-8
finished with some calves.
off tomorrow. just gonna play some basketball for a little cardio
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10-17-2009, 08:49 PM #32
Where ya at? I've been enjoying your log!
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10-18-2009, 05:32 PM #33
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I had a slight touch of the flu this past week...I think anyways...I don't think you get a 100 degree fever with a cold . But I'm feeling much better now, and that means back to training.
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10-19-2009, 02:09 AM #34
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Today was my first day back from my little sick episode I had since Wednesday. I'm going to be making a few alterations to my training split...nothing extreme, just incorporating more powerlifting techniques...."powerbuilding" if you will Also, I will from time to time post my food intake for the day from now on.
So here's what I did today.
1. Wide stance squats - 265 x 5 sets x 3 reps
2. BB front squats (close stance) - 135 x 12, 145 x 8, 155 x 6
3. BB good mornings - 115 x 3 sets x 8 reps
4. DB step-ups - 40s x 10 reps (each leg), 45s x same
5. Adductors - 2 x 12
6. Abductors - 2 x 12
Diet
Meal 1 - 9:30 am
- 4 whole eggs
- 1 cup (measured dry) oatmeal
- 1 slice fat free cheese
Meal 2 - 1:00 pm - at cafeteria
- 1.5 grilled chicken breasts
- boiled potatoes (i saw no visible signs of butter lol but sometimes i do)
- mixed veggies
Meal 3 - 5:00pm
- 1.5 scoops protein powder
- about 2 tbsp. natural peanut butter
- 4 graham cracker squares
Train
Meal 4 - 7:00 pm
- shake with 30g protein/50g carbs
Meal 5 - 10pm
- 1 cup fat free cottage cheese
Off day tomorrow, but I'll do some sort of cardio. I like cardio as long as it's not the typical boring walking really slow on a treadmill stuff, which I know is necessary for most contest prep diets, but since I get enough carbs to support it, I enjoy the high intensity interval stuff. It allows me to eat more and stay leaner-ish. I thought it might negatively affect my legs, but so far it hasn't so why change it.
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10-19-2009, 10:07 PM #35
Glad to see you back!!
Keep the college crud away!!!!
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10-21-2009, 06:09 PM #36
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1. BB Bench Press
Warm-ups - 3 sets
170 x 5
175 x 5
180 x 5
gonna work with 185 next week.
2. BB Floor Press: 135 x 3 x 8
3. BB Rows: 165 x 10, 185 x 2 x 8
4. DB Laterals superset w/ front plate raises: 3 sets
Here is how I've laid out my split for the next 6 weeks or so...it is basically a Westside Barbell template.
Monday: max effort (sort of) squat or deadlift
Wednesday: max effort bench
Friday: dynamic effort (speed work) squat
Sunday: dynamic effort bench
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10-21-2009, 11:38 PM #37
Shhhhhhhhhh....better keep those lifts a secret, or otherwise people will be begging you every weekend to help them move!
"Can you help me get this couch up to the 3rd floor?"
Seriously, those are some really impressive lifts!
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10-22-2009, 10:47 PM #38
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10-23-2009, 10:26 PM #39
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10-23-2009, 10:28 PM #40
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Box Squat - 225 x 5 x 5
DB Stiff leg deadlift - 70s x 10, 75s x 8, 80s x 6
Leg Press - 4pps x 10, +45 x 10, 5pps x 6
BB Lunges - 115 x 2 x 10 each leg
Adductors - 2 x 15
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10-26-2009, 11:08 PM #41
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1. Hang Cleans: 105 x 5, 115 x 2 x 5
2. Speed Bench: 135 x 8 sets x 3 reps (30 sec. rest between sets)
3. Deadlifts: 255 x 2 x 2, 275 x 1 (no straps)...going for 285 next time
4. Lying Leg Curls: 3 x 8
20 min. interval cardio on stationary bike
Wednesday is upper body max effort day.
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10-30-2009, 11:53 AM #42
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Yesterday's workout.
1. BB Bench press - 185 x 5, 5
190 x 3, 3
195 x 2
2. Military Press - 95 x 8, 100 x 5, 5
3. Smith Machine Close grip bench - 135 x 12, 165 x 6, 6
4. Wide grip pullups - bodyweight x 4 x 6
20 minute HIIT on stationary bike.
just some cardio today. off tomorrow.
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11-02-2009, 12:28 AM #43
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Friday's workout.
1. Box Squats - 255 x 3 x 5
2. Glute ham raises - 25lb plate x 8, 7, 7
3. Stationary DB Lunges - 45s x 2 x 10
4. back extensions - 45lb plate x 3 sets
abs.
Cardio: sprint work
Today's workout.
1. DE Bench - 135 x 8sets x 3reps (about 45. sec. rest between)
2. Seated DB Shoulder press - 60s x 6, 5, 5
3. EZ bar skull crushers - 35ps x 4, 32.5ps x 3, 30ps x 3
4. T-Bar rows - (2) 45s x 3 x 6
.....sore.
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11-05-2009, 09:03 PM #44
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Monday was max effort lower body, but not much to tell about really.
Wednesday
1. Bench press - 185 x 5, 3, 3
2. Wide grip pulldowns - 3 x 8, 6, 6
3. DB laterals superset with alternate front dumbell raises - 2 x 12ish
4. Close grip bench press - 115 x 10, 125 x 6, 135 x 4
Today
1. Cleans (stupid since yesterday was bench which kills delts anyways ) 115 x 5, 5, 4
2. Box Squats - 225 x 5, 245 x 5, 265 x 5
gonna start with 285 the next time these roll around.
3. Single Leg Extensions - 2 x 10
4. Lying Leg Curls - 2 x 10-8
entire body is pretty much sore...not a bad thing.
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11-08-2009, 09:43 PM #45
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Dynamic effort upper body.
1. DE Bench - 135 (55% max) x 8 x 3 - 30 sec. rest between sets
2. Seated DB Press - 60s x 8, 6, 5, 4
3. Dips - bodyweight x 15, 12, 12
3. Triangle pushups - 3 x 10....these suck lol
4. Pullups - bodyweight x 8, 6, 5, 5
Finished with some abs.
Yesterday I ran about 2 miles with my boyfriend....Then he ran like 4 more....oh cross country lol.
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