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

  2. #2
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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.





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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.

  10. #10
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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

  11. #11
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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

  13. #13
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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??

  15. #15
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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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