Twstdn8vs training journal

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  1. #1
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    Twstdn8vs training journal

    Well I've been workin out since the end of may and haven't had an actual set routine til 5 weeks ago. So ill start from there.
    My sets are structured like this. Warmup rest 4 min 2nd warmup rest 8min work/heavy set.
    Mon/Wed chest shoulders and arms. Tues/Thur legs and back

    So here goes

    BENCH
    135x12
    205x8
    245x10

    Close grip
    95x12
    135x8
    265x10

    Shoulder press
    95x12
    135x8
    165x10

    Lateral raise (kettlebell)
    20x12
    30X8
    40x10

    Shrugs
    225x12
    315x8
    365x10

    Curls
    45x12
    65x8
    95x10

    All lifts done with barbell. Except lateral raise. Curls done with back against the wall caused I had a tendency to cheat.
    Any questions comments or suggestions are welcome

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    Leg and back days

    Squat
    135x12
    225x8
    295x8
    385x10

    Leg press
    Leg extension
    Calf raise on leg press

    Reverse DB flies
    25x12
    45x8
    65x10

    Goodmornings
    95x12
    135x8
    175x10

    I don't really like the machines. But don't know a better way.
    I deadlift too but don't see the point since my grip fails at about 6-7 reps when my hands become stronger I will start doing deads again.

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    Monday
    11-8-10

    Time to up weight and lower reps
    I'm raising weight 10-20 lbs and dropping reps to 5 for heavy set
    12rep-3min rest-10rep-5min rest-8r-8mr-heavyset 5 reps good form

    Bench
    135x12
    185x10
    225x8
    265x5

    Close grip
    115x12
    145x10
    165x8
    185x5

    Overhead press
    95x12
    115x10
    145x8
    185x5

    Shrugs
    225x12
    225x10
    315x8
    365x5

    BB Curls
    45x12
    65x10
    85x8
    95x5

    Wrist/finger curls
    65x12
    85x10
    95x8
    115x5

    Pretty good workout. Felt great afterward. Overhead press reps were kinda messy may need to lower the weight a lil. Next workout.
    Getting frustrated with curls can't seem to gain any size or strength in my biceps.

    Well tomorrow is squat day love Tuesday lol

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    Strong!

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    Quote Originally Posted by twstdn8v View Post
    Leg and back days

    Squat
    135x12
    225x8
    295x8
    385x10

    Leg press
    Leg extension
    Calf raise on leg press

    Reverse DB flies
    25x12
    45x8
    65x10

    Goodmornings
    95x12
    135x8
    175x10

    I don't really like the machines. But don't know a better way.
    I deadlift too but don't see the point since my grip fails at about 6-7 reps when my hands become stronger I will start doing deads again.
    Most people i know only do deadlifts in the 4-6 rep range anyway so id keep them in there for now if i were you. All your lifts look really strong though.
    All I ask is the chance to prove that money can't make me happy.


    http://www.ironmagazineforums.com/on...journal-4.html

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    Well Tuesday
    11-9-10

    Squats
    135x12
    205x8
    295x6
    365x5

    Deep squats
    315x3
    275x6

    Good mornings
    115x12
    135x8
    185x5 went with less warmup cause already did squats

    reverse db rows
    25x12
    45x10
    60x7
    75x5

    Felt like shit today worked 13hr day. Went to the gym 20 min after getting home. The good mornings didn't feel like normal today usually kills my glutes but tonight felt like more lower back than anything. Which is still good.
    Kinda disappointed with the deep squats but gonna work on em
    Also gonna start takin a few supplements. Arginine whey protein maybe some creatine. Any other suggestions??

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    I use starps when deadlifting. Some people disgree but i think they are a great aid

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    Quote Originally Posted by natural1 View Post
    I use starps when deadlifting. Some people disgree but i think they are a great aid
    Straps are good. But tryin to build all muscles for deads I think they take hands and forearms out of the equation. I can work them independently but nothing works em like deads.

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    Quote Originally Posted by twstdn8v View Post
    Also gonna start takin a few supplements. Arginine whey protein maybe some creatine. Any other suggestions??
    Glutamine?

    I've heard it's good for recovery.

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    Quote Originally Posted by Curt James View Post
    Glutamine?

    I've heard it's good for recovery.
    Yeah good for the joints too

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    Been SLACKIN LOL. I've had the flu since wed evening. Barely makin it through work. But will start at the gym again Monday. Lil extra here and there to make up for missed lifts.

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    Saturday
    11-13-10

    Not usual Workday but was at my buddys house he's an ex powerlifter from Texas. He was tellin me how much negatives helped him out. So did some chest and arm work. Lil different negatives. Bout half way through every rep had me stop and hold til I couldn't anymore.

    Bench
    135x10
    225x6
    315x6

    Close grip
    135x10
    185x6
    245x6

    Preacher curls
    55x10
    75x6

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    Saturday
    11-13-10

    Not usual Workday but was at my buddys house he's an ex powerlifter from Texas. He was tellin me how much negatives helped him out. So did some chest and arm work. Lil different negatives. Bout half way through every rep had me stop and hold til I couldn't anymore.

    Bench
    135x10
    225x6
    315x6

    Close grip
    135x10
    185x6
    245x6

    Preacher curls
    55x10
    75x6
    115x10

    Chest and arms felt like hamburger after this. Gonna get back to regular work Monday evenin.

  14. #14
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    no pull ups??

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    Ok back online for more than fifteen minutes still lifting just haven't had time to post. Ill just start with Monday

    BENCH
    135x12
    185X10
    205x8
    275x5

    Close grip
    115x10
    155x8
    205x5

    Shrugs
    135x12
    225x10
    265x8
    325x5

    Military
    95x10
    135x8
    185x5

    BB curls
    65x12
    85x8
    105x5

    Lateral Raise (kettle bell)
    25x10
    35x8
    45x5

    Finger/wrist curls
    45x12
    65x10
    85x8
    105x5

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    Tuesday
    11-23-10

    Squats
    135x12
    225x10
    315x8
    365x6
    405x5

    Good mornings
    115x10
    155x8
    190x5

    DB Rows
    25x10
    45x8
    60x7
    80x5

    Calf raises
    Leg extension
    Leg curl
    all machine work to finish up
    thinkin bout adding weighted lunges

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    well ladies and gents been a hectic couple of weeks but i am back and should be good to go now
    same workout as before seem to be plateauing on bench at 275 but could be mental just from runnin my ass off the last few weeks

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    OK back again
    Bench up to 285 squat 415 military press 195 close grip 235 good mornings195 i need to start doing deadlifts again. changed my workout up as ive said already. just been workin out stickin to the routine not gonna change it til march gonna swith up the reps and rest middle of this month. other than that everything is good.
    Questions comments suggestions always welcome.

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    Whew ain't been on this in awhile.
    Well here goes
    lifting three days a week. Mon tues Wed

    Bench 135x12 , 185x 9, 225x6, 255x5

    Close grip 115x10, 135x8, 155x6, 175x5

    Military 90x12, 115x9, 135x6, 155x5

    Db presses (Arnold) 35x10, 55x8, 65x6

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    That's Tuesday
    This is Monday(yesterday)

    Deadlift 135x 12, 185x10, 225x8
    Now the last part of the deadlift is crazy one rep goes. From floor up with 275. While standing ten calf raises down then so on with 98.... til your down to one calf raise and a final up down. Its killer on the forearms.
    Weighted lunges 40lb DB. 10 rep per leg 2 sets that's all of leg day. I put it on Monday so I would be fresh for the deads and less likely to skip it with some type of excuse lol

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    Ok gonna take ths more serious than I have been.

    Here's the stats. REAL stats. 30 yrs old, 6`1", 338 lbs, don't know bmI if someone can help figure this out id appreciate it. The lifts in this log are accurate.
    Im gonna start cutting today tired of this excess weight. Actually started yesterday but I'm putting this on here in hopes that the general population will either give me enough encouragement to keep goin or will give me enough shit that I get pissed and prove em wrong. My major problems are time. My wife is very clingy so doesn't want me at the gym too long. So to keep my woman happy I try to limit my workouts to bout 1-1½ hours a day three to four days a week. My current wo can be seen above

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    Bench 255x6
    close grip 205x6 rolled my wrist so cut it short
    kettle bell side lateral raise 40 x 5
    dumbell incline flys 50x5

    I gotta start cutting Im going to put "Builts" homework 1 into effect monday and see how i do on that for a month or two

    diet is cleaning up ive cut back portions completely cut out soda and watchin the fried foods.
    Im still going!
    GO check out twstdn8v training journal

  23. #23
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    Quote Originally Posted by twstdn8v View Post
    Close grip
    95x12
    135x8
    265x10

    Quote Originally Posted by twstdn8v View Post
    Close grip 115x10, 135x8, 155x6, 175x5

    Have you incurred some type of injury or other setback? Going from 265x10 to 175x5 is a rather large drop off.

  24. #24
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    No injuries. I was out for two months til 3weeks ago. It seems like I've lost of strength in that short time. Think its due to stress and not watchin how I took care of myself.
    GO check out twstdn8v training journal

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    Bench 135X12, 185X10, 225X8, 255X6

    Close grip 95x12, 115x10, 135x8, 155x6

    DB Flys 25x12, 30x10, 35x8, 40x6

    DB Hammer Curls 25x12, 35x10, 45x8, 50x6
    GO check out twstdn8v training journal

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    Yesterday

    Deadlift 135x12, 185x10, 225x8, 315x6

    Weighted lunges
    25x10, 35x8, 45x6

    Reverse DB flies
    25x12, 30x10, 35x8, 45x6

    Upright rows BB
    95X12, 105x10, 115x8, 135x6

    Need to work more on my deadlift form noticed I was bringin my ass up too quick. Other than that felt good overall.
    GO check out twstdn8v training journal

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