Twainiac's Training Journal

[twainiac]

Thought I would post my typical diet for the time I'm out of school...it's great not eating in the cafeteria for a month lol.

Meal 1: 4 eggs, 1 cup (measured dry) oatmeal
Meal 2: about 4 oz. (cooked measure) chicken, sweet potato, 1 tbsp. either peanut butter or almond butter
Meal 3: 1 can tuna, brown rice (one of those boil-in-the bag things)
Meal 4: postworkout: 25g. whey, 20 oz. gatorade (35g. carbs), 5g. glutamine
Meal 5: 1 cup fat free cottage cheese, 1 tbsp. peanut butter or almond butter

Approximate macronutrient breakdown...
Calories: 1970
Carbs: 230
Protein: 160
Fats: 45

I have to go to Kentucky for a month during the summer for rotc, but depending on how I look when I get back, the idea of competing in figure instead of bodybuilding (cause they are gonna PT me to death so I'll lose some size) may be salvagable. I'll have about 6 weeks until the show, so if I want to have any chance at all to be ready to compete, I need to start getting close to contest shape this winter and spring. I don't want to show up with half-ass conditioning ya know....i wanna win!

[partsRheavy]

Dang girl!!!!! Your plans sound awesome!!! Really impressive, especially at 19!!! You have way more muscle maturity than most young folks.

I guess you will be ordering two different kinds of suits and will see what happens after ROTC and make decision about figure vs. BB!!

I hope you'll be able to talk with the people at ROTC to get them to cook lots of good protein-rich food!

P.S. Merry Christmas!!

[twainiac]

Hope everybody had a great Christmas! Here's a couple of workouts...

Saturday: Arms
1. Straight Bar Preacher Curls: 65 x 6, 6, 5
2. Alternate DB Curls: 35s x 3 x 10
3. DB Hammer Preacher Curls: 25s x 2 x 8 each arm
4. Close Grip Bench Press: 135 x 3 x 8-5
5. BB Skull Crushers: 75 x 3 x 12-7
6. One-arm rope cable extensions: 2 x 15
Followed by my pwo shake: 30g protein/50g carbs
Cardio: 20 x 50 yd. sprints....rest=walk back

Yesterday: Legs
1. Leg Press - (9) 45s x 3 x 10-6
2. Hack Squats - (1) 45 per side + 25 x 3 x 10-8
3. BB Lunges - 105 x 2 x 10
4. Single Leg Extensions - 2 x 15
5. Lying Leg Curls - 50 x 3 x 8...last set=50x5, 40x5, 30x5, 20x5, 10x5
6. Seated Leg Curls - 3 sets of 80 x 12 dropped to 40 x ?
Finished with 5 sets of calves.
same pwo shake as above. Did 20 minutes HIIT cardio on treadmill after weights. 1 minute 3.0mph walk to 1 minute 9.0mph stride.

Delts today. Just cardio tomorrow. back thursday.

[twainiac]

Tuesday: Delts
1. Seated DB Press: 55s x 10, 60s x 5, 3, 55s x 6
2. Dropset DB Laterals: 30sx12/15x10 x 3 sets
3. EZ bar Front raises: 20per side x 3 x 12-8
4. Reverse Pec Dec: 90 x 4 x 12

Wednesday: Cardio

New Year's Eve: Back
1. Rack Deadlifts: 315 x 4, 3, 3, 1
2. Wide grip pullups: bodyweight x 3 x 8-6
3. lat pulldowns: 3 x 12-10
4. Smith machine barbell rows: 65per side x 3 x 10-8
5. Seated cable rows: 3 x 15-12

Chest and cardio today. Hope everyone had a safe and fun new year's night.

[fitairess]

Nice journal!

[twainiac]

Friday: Chest
1. Flat Machine Press - 45 per side x 12, 10, 9, 9
2. Incline DB Press - 60s x 8, 8, 6, 6
3. Flat Cable Fly - 2 x 10
4. Pushups - 2 x failure

Saturday: Arms
1. BB Skull Crushers - 70 x 10, 8, 7
2. Dip Machine - 3 x 15-12
3. One-arm rope extensions - 2 x 12 each arm
4. EZ Bar 21s - 2 sets
5. Incline DB Curls - 30s x 3 x 8
6. Concentration Curls - 2 x 12

Yesterday: Legs
1. Squats - 225 x 4 x 15-12
2. Leg Press s/s with Smith machine Front Squats
LP: 4pps x 3 x 8
FS: 35ps x 3 x 8
3. Leg Extensions: one big set of 80x5 dropset to 70x5, 60x5, etc.
4. BB Good mornings: 120 x 3 x 8
5. Seated Leg Curls: 3 x 12-10
6. Single Leg Lying Curls: 2 x 6 each leg
fnished with calves

Delts today

[Ibarramedia]

Very impressive young lady.

[twainiac]

Thanks Ibarramedia!

Some of this week's training...
Tuesday: Delts
1. Smith Machine Seated Military Press: 45each side x 10, 7, 7
2. Arnold Press: 40s x 3 x 7
3. DB laterals: 35s x 3 x 12
4. 1-arm cable laterals: 2 x 10 each arm
5. Front EZ bar raises: 20ps x 3 x 10
6. Rear DB laterals: 35s x 3 x 10

Wednesday: Back
1. WG Pullups: 3 sets
2. CG Pulldowns: 3 x 10-8
3. Chest-supported t-bar rows: 70x3x8
4. 1-arm cable rows: 3 sets
5. DB pullover: 60s x 3 x 10-7
my hams and low back were still sore from legs on monday so i left out low back work this day.

[twainiac]

Haven't put up a training update in a few days, but that will change tomorrow for sure.

So far this semester I am lifting with a 2-day split...yes just 2 days. Upper body DC style on Tuesdays and lower body regular on Thursdays. Sunday is set aside for strictly bodyweight exercises and plyometrics. I've started ROTC this semester and it is AWESOME! My first lab is tomorrow....ambush...have no idea what to expect, but I know it will be cool. Weight is between high 140s and 150...slowly and steadily coming down.

[Ibarramedia]

Haven't put up a training update in a few days, but that will change tomorrow for sure.

So far this semester I am lifting with a 2-day split...yes just 2 days. Upper body DC style on Tuesdays and lower body regular on Thursdays. Sunday is set aside for strictly bodyweight exercises and plyometrics. I've started ROTC this semester and it is AWESOME! My first lab is tomorrow....ambush...have no idea what to expect, but I know it will be cool. Weight is between high 140s and 150...slowly and steadily coming down.

Since you are doing plyometrics, do you play a ball or stick sport aside from bodybuilding? Just keep at it and you will continue your progress. Feel free to post progress pics.

[twainiac]

I have been MIA lately...I apologize. Had a few busy weeks with school. Everything from A to Z is going smoothly. I am currently in a 10 day "cruise" phase in my DC training. Monday ends that cycle, and I will try to start my regular posting again.

This weekend I had my first ROTC squad field training exercise camp. My level of cadets practiced our land nav and had some general class instruction as well. It was so much fun...everything from ruck marching to eating MREs and sleeping in the field. Coolest stuff ever. Not to mention that I learned so much...

That is all for now!

[Ibarramedia]

Good to see you back.

[twainiac]

Since you are doing plyometrics, do you play a ball or stick sport aside from bodybuilding?

Does intramural flag football and softball count? lol

Here is my last workout before I go back to DC...arms.

1. CGBP - 135 x 10, 140 x 10, 8
2. EZ bar curls - 25ps x 12, 10, 6
3. BB Skull crushers - 70 x 15, 75 x 10, 8
4. machine preacher curls - 3 sets
That was it. short and sweet but intense.

I have decided to not compete this summer, but instead next April at the Ronnie Coleman classic in Arlington...it will just be a lot easier, so...in the meantime I guess it's time to pack on some muscle btw I'll try to get a new pic posted soon so you can see where my physique stands currently.

[ninnibest]

Hope everything is going great with your training and studies,
NO PAIN-NO GAIN!
God bless

[twainiac]

Not 100% DC methods. I have sort of put together my own program mainly using low volume with sets to failure and some rest pause sets thrown in as well...feels right.

Legs.
1. Power Squat machine thingy - 5 (45s) x 20, 6 (45s) x 15
Going to 8 plates next week.
2. Hack Squats - 3 (45s) x 20, 4 (45s) x 15
3. Leg Extensions - 55 x 14 dropped to 40 x 5 dropped to 25 x ?
4. Standing Calf Raises - 12 reps
5 second negative with 5 second stretch at the bottom.
Finished with a 60 sec. static quad stretch.
6. Lying Leg Curls - rest pause: 60 x 12 + 8 + 6 = 26
7. Standing Leg Curls - 45 x 12 reps each leg

Intense.