Twisted Training

[Twisted]

right well this is my journal , im doing this mainly so i can remember what weights/reps i did in the previous session because guessing every week really slows you down

below is fridays legs session 8/5/08

Squats
40kgx8,60kgx8,90kgx8,110kgx1(and then i fell over due to lower back being nakered from deadlifts the day before)

leg press
170kgx12,185kgx12,200kgx12

lunges(weights in each hand)
10kg(in each hand)x12, 10kgx12, 10kgx12

leg curls
75lbsx10, 87.5lbsx10, 100lbsx8



my shoulder/calf work out will be posted today after the gym

[Canuck Singh]

Good luck, and don't fall over

[Twisted]

lmao cheers

[Twisted]

12/5/08

shoulder press(weight below is in each hand)
30lbs x 12, 30lbs x 12, 35lbs x 12

side raises(weight below is in each hand)
15lbs x 12, 15lbs x 12, 20lbs x 12

upright row(weight below is in each hand)
30lbs x 10, 30lbs x 10, 35lbs x 9

shrugs(weight below is in each hand)
22.5kg x 12, 27.5kg x 12, 27.5kg x 12

rear shoulders(weight below is in each hand)(light because learning the correct movment)
10lbs x 12, 10lbs x 12, 10lbs x 12

Calves

press?
95kg x 15, 110kg x 15, 120kg x 15

raises
100lbs x 12, 200lbs x 12, 222lbs x 12

[Twisted]

13/5/08
Chest

bench press (was trying to find my 1rm but after 6 sets thought that was enough)
40kg x 12, 60kg x 12, 70kg x 8, 75kg x 6, 85kg x 4, 90 x 2

incline fly
25lbs x 12, 30lbs x 12, 35lbs x 12

dips
bodyweight x 10, BW x 10, BW x 8

incline bench press
30kg x 10, 50kg x 10, 30kg x 10


current BW-71.5kg

[Twisted]

14/5/08

Arms

Triceps

skullcrushers
17kg x 12, 21kg x 12, 27kg x 12

close grip bench
40kg x 12, 60kg x 6, 50kg x 8

pull downs (underhand grip)
60lbs x 12, 70lbs x 12

rope pulldowns
60lbs x 12, 70lbs x 12

Biceps

bicep curls(EZ bar)
27kg x 12, 37 x 8, 27 x 12

hammer curls
30lbs x 12, 35 x 10, 30 x 10

incline bicep curls
25lbs x 10, 30 x 8, 20 x 10



by the end of this session my whole body was shaking , any good ways of keeping energy up during training sessions?

[Twisted]

15/5/08

Back

deadlifts
60kg x 8, 90 x 8 , 140 x 1 , 110 x 4

wide grip pull ups
Body wieght x 10, BW x 8, BW x 7

Bent over row

40kg x 12, 50 x 12, 50 x 12

horizontal row
75lbs x 12, 87.5 x 12

v cable rows
100lbs x 12, 120 x 12, 140 x 12

lat pull down
110lbs x 12, 130 x 9, 120 x 10

[Twisted]

19/5/08

legs

squats
40kg x 8 , 60kg x 8 , 80kg x 8, 90kg x 8, 100kg x 6

leg press
145 kg x 12, 170kg x 12, 195 kg x 12

lunge
10kg x 12, 10kg x 10, 10kg x 8

leg curl
75lbs x 10, 87.5lbs x10, 100lbs x 8


its been a whole rotation now any comments on my routine?? cheers

[Twisted]

no one got anything to say about it ?

[cheef]

u got a good solid routine nice lifts keep it up