Rights Of Passage

[WidowMaker]

Damn it man gotta do this all over again.
I really don't think PAiN has got enough bandwidth for me to go all the way back LOL.
I'll just start here then in the middle of my de-load week of my 5/3/1 cycle.

[WidowMaker]

5/3/1

Friday/ Bench-Triceps-Calves
De-load Week
50/50 and 60%

Close-grip Bench:
(3.3.X)
3 x bar x 12
2 x 135 x 12

165 x 5
205 x 5
245 x 5

Seated JM Press:
(3.1.X)
3 x 120 x 30

Overhead Triceps Press:
(3.1.X)
4 x 85 x 10

Seated Calves:
(3.3.3/ all positions)
1 x 135 x 20
3 x 225 x 20

Target Stretch:

Time/Comments:
Solo this morning.
Not a bad de-load day.
Nice break from pounding it all the time.
Still got some good work done.
Overall training was was good and motivation was around 9.

[WidowMaker]

5/3/1
Saturday/ OFF DAY

[WidowMaker]

5/3/1

Sunday, 27 Nov 2011/Deads and Back
De-load Week
50/50 and 60%

Rack Pulls:
(double over-hand grip)
2 x 225 x 12
315 x 5
345 x 5
375 x 5

Seated Rows:
(3.3.3 tempo)
3 x 105 x 15

Meadow Rows:
(3.3.3 tempo)
3 x 1 plate x 15

Pulldowns:
(3.3.3 tempo)
3 x 120 x 12

Jack-knife Crunch:
(side twist/ 3.3.3 tempo)
2 x red mini band x 12 each

Target Stretch

Time/Comments:
Train with Mary today!
Another good de-load day.
I'm thinking this de-load week is a mild spring board for the next 3 heavy weeks.
Overall training and motivation was around 9 today.

[milleniumgirl]

Happy to see you again Widow. Great work as usual!

[WidowMaker]

Happy to see you again Widow. Great work as usual!

Thanks MG.

[WidowMaker]

TWISTED POWER

Week 1
Tuesday, 6 DEC 2011
Bench/Triceps and Abs

Close-grip Bench:
(in rack/ 3.2.X tempo/competition set up)
3 x bar x 12
2 x 135 x 12
225 x 5

315 x 3
2 x 375 x 1
(touch and go on the two burnouts--no bouncing)
2 x 275 x 15

Close-grips felt good and strong today. I felt like I had a 405lb single in me but didn't to kill the effect of my training. Maybe next week, lol.
The double burnout sets really got me jacked!!!!

Low-inc. Dumbbell Press:
(3.0.3 tempo/touch and go on the two burnouts--no bouncing)
1 x 90 x 20
1 x 90 x19

Chest is shot and tri's are starting to get pumped.

Triceps Pushdowns:
(3.3.3 tempo)
3 x 220 (stack) x 15

Ok, tri's are fired and screaming now!

LumberJacks:
2 x 100 x 15 (each side)

Good work for my abs. They haven't had these in a while.

Target Stretch:
Good stretching here, lol. Triceps are tight and needed more attention.

Time/Comments:
Overall was very good. Happy with the re-start of this new training cycle.
Most everything seems to be in check. If not I will catch it up, LOL
Motivation is around 10+!

[WidowMaker]

TWISTED POWER

Week 1 Wednesday 8 DEC 2011

OFF DAY

[WidowMaker]

TWISTED POWER

Week 1
Thursday, 9 DEC 2011
Rack Pulls/ Traps

Rack Pulls:
(knee level)
2 x 225 x 12
315 x 5
405 x 3

3 x 605 x 1
2 x 405 x 15

Felt good on the rack pulls tonight.

Power Shrugs:
(X.3.3 tempo)
2 x 405 x 8
315 x 20

These were awesome. My traps are trashed!

Incline Rear Laterals:
(3.1.3 tempo)
1 x 10 x 20
3 x 20 x 20
Tigh here and they are aching and cussing me.....

Jack-knife crunch:
(3.3.3 tempo)
3 x red mini band x 12
Just like the old school days, lol. They hurting already.

Target Stretch:
Extra stretching on my back cos it's gonna be sore anywayz lol.

Time/ Comments:
Overall training was great tonight! Can not complain.
Motivation was around 10+ again.

[milleniumgirl]

That Twisted Power routine looks brutal!

[paolo123]

WM, what gear are u on?? looking good brotha

[WidowMaker]

WM, what gear are u on?? looking good brotha

test-E 750mg week
EQ 600mg week
on 8 weeks now might throw in some deca but I haven't made my mind up,

[paolo123]

cool bro, train, eat, sleep

[WidowMaker]

cool bro, train, eat, sleep

.....and make lots of time for my woman!

[milleniumgirl]

.....and make lots of time for my woman!

She's a lucky lady :)

[Mountain Monster]

Looking good bro! I gotta get my Aws in gear and start a log!

[WidowMaker]

Looking good bro! I gotta get my Aws in gear and start a log!

Thanks MM. trying to get my az back in the swing of it. Wanna go to the spring nats down here lol.

[Mountain Monster]

Is that a gym or drag race? Lol

[WidowMaker]

Is that a gym or drag race? Lol

Powerlifting nationals lol

[just1more]

widow maker I would love to hear alittle about your diet. It is my biggest struggle.

[jandj0821]

Widow, nice job. nice to see you start your log again>>> WTF

[Reaper]

I'm following your log. Looks damn good!

[WidowMaker]

TWISTED POWER

Week 1
Sunday, 11 DEC 2011
Back/ Calves

T-bar rows:
plate x 10
2 plates x 10
3 plates x 10
4 plates x 5
5 plates x 5
6 plates x 5

2 x 6 plates/1 qtr x 10
2 x 4 plates x 15

T-bars was great tonight. Hit pr
on work sets.

Dumbbell Bent-Rows:
(3.2.3 tempo)
2 x 100 x 20

D.bell rows were good but needs more sets cos I don't have heavier d.bell, lol.

Chins:
(3.2.3 tempo)
3 x myself x 10

Chins finished rockin' out my back!

Seated Calves:
(3.3.3 tempo/ 6 inch stroke/ toes-heels straight all sets)
135 x 10
225 x 20
3 x 315 x 20

Calves are shot, pissed and burning!!!

Target Stretch
Stretch out was really good for my back and calves.

Time/Comments:
Train w/Mary.
Overall training session was great tonight!!
Motivation was through the roof.

[Mountain Monster]

Lmfao!! I guess it is!:) Damn that would cool bro!!

[milleniumgirl]

Strong T Bar rows there Widow!

[WidowMaker]

TWISTED POWER


Week 1

Wednesday, 14 DEC 2011

Shoulders/ Biceps

Testing shoulders to see how the gonna hold up.

Rack Press:
(Pins set to eye level/3.1.3 tempo/break from bottom)
2 x bar x 12
2 x 135 x 12

Front Laterals:

(3.1.3 tempo)

20 x 10
2 x 40 x 10
25 x 20



Side Laterals:

(3.1.3 tempo)

10 x 10
20 x 10
25 x 10
15 x 20

Shoulder rolls:
(speed work/ keep band spread apart tension on at all times)
red mini band x 20 (each)
2 x blue bands x 20 (each)

Some aching but nothing major from the shoulder work today. Will try to add some weight to presses next week.

Spider Curls:
(non-support/ X.2.3 tempo)
bar x 12
4 x 50 x 10
1 x 30 x 20

Biceps are shot w the good squeezes at top and slow down, good work here.

Windmills:
2 x stick x 20 (each)

Target Stretch:
Overall stretching was good.

Time/ Comments:
Train w/ Mary!!!
Good training tonight.
Will add weight later on.
Motivation was still good about 8.

[WidowMaker]

TWISTED POWER



Week 1
Sunday, 18 DEC 2011
Squats


Testing my knee out again today.
Box Squats:
(ALL SQUATS ARE RAW!!!)
2 x 135 x 12
225 x 8

405 x 5
495 x 5
545 x 5
575 x 1
2 x 405 x 20
(2nd 20 rep set is a pr!)

Knee held up good on heavier squats and even on the 20 rep sets. Not too much aching.

Side Twists:
(with pipe)
4 x pipe x 20

Abs were good but needs weight or something.

Target Stretch
Legs need stretching really bad today lol.

Time/Comments:
Train w/Mary!!!!
Mary continues to do a great job at spotting and motivating me!
Not a bad squat day. My knee didn't scream at me too much, lol.
Overall training was good today as motivation was around 10.

[Mountain Monster]

Squats look strong bro! Great to hear the knee was good!

[Bilal123]

Yeah, those are some nice squats bro!

[WidowMaker]

Thanks MM!

[WidowMaker]

Thanks Bilal123!

[WidowMaker]

TWISTED POWER




Week 1
Tuesday, 20 DEC 2011
Bench/ Triceps

Close-grip Bench Press:
(with pause)
2 x bar x 12
2 x 135 x 12
225 x 8

315 x 3
365 x 1
385 x 1
315 x 8

Cooled down to much between sets. Got to playing around with Mary this evening between sets, lol.
Nobody to blame but me, lol.

Low-incline Dumbbell Press:
(3.1.X tempo)
1 x 100 x 22
1 x 100 x 11

Incline presses were very good just nee more reps on second set. It was at failure, lol.

Rock 'n' Roll's:
(2.X.2 tempo)
1 x 30 x 10
3 x 40 x 20

Tris are really pumped up right now.

45 deg Incline Skull Crushers:
(3.1.X tempo/ not counting curl bar weight on work sets)
1 x 50 x 20
2 x 70 x 20

My tirs are screaming at me now. What the hell is wrong with you!!!!!! LOL.

Target Stretch
Stretch out was good tonight. Tris needed it badly.

Time/Comments:
Train with Mary!!!!
This woman of mine is turning into a beast in the essence of training!!!!!
This woman of mine was killing it in the gym tonight!!!!
She moved up 20lbs on here deads!
She moved up 30 lbs on here barbell shrugs!!!!
Damn it man! I'm gonna have to step up my game!
This woman is on a serious mission to reach her goals.
She going in for the kill!!!!!!
I am so proud of her!!!! Love you baby!!!
Overall training was outstanding even if I didn't do as well on my close-grips as I had originally planned.
This was Mary's night tonight to shine!
Over all motivation was thought the roof in this WAR ZONE!!!!

[WidowMaker]

TWISTED POWER


Week 2
Thursday, 22 DEC 2011Deadlift/ Traps

Double back training today one this morning and one this evening with Mary! Lats and calves this evening, btw.

Rack pulls:
2 x 225 x 12
315 x 8
405 x 5
3 x 505 x 5

Power Shrugs:
2 x 405 x 8
2 x 315 x 20

45 Degree Incline Shrugs:
2 x 50 x 30

Jack-knife crunch:
4 x red mini band x 12

Target stretch
Stretched out back even more cos I gotta hit it again this evening!

Time/Comments:
Solo this morning.
Despite giving blood at the blood drive at work yesterday. I feel strong and didn't pass out, lol, but I still gotta chop my double back training today.
Overall training was still good though.
Motivation was around 9.

[Reaper]

LOL....You donated blood at a blood drive. Thats like donating a 10ml bottle of test to a good cause. The person who gets your blood should have a quick recovery.

[WidowMaker]

LOL....You donated blood at a blood drive. Thats like donating a 10ml bottle of test to a good cause. The person who gets your blood should have a quick recovery.

I've always given blood since I was 18.
The only thing I worry about now is getting a letter or a call saying why is there gear in your blood, lol.

[WidowMaker]

TWISTED POWER




Week 2
Saturday, 24 DEC 2011
Back/ Calves

Barbell Bentover Rows:
(3.3.3 tempo on working sets and burnouts/ change palms up--palms down grip with each set)
(cold in gym even though heat is on so I did more warm-ups)
4 x bar x 12
2 x 135 x 12

4 x 225 x 10
2 x 150 x 20
Bent rows were very good this morning--strict form and squeeze really worked on them.

Meadow Rows (krock style):
1 plate x 12
4 x 2 plates x 12
Meadows gave my lats a great pump to set them up for chins!

Chins:
(3.4.3 tempo with deep stretch each rep)
4 x myself x 10
My lats are finished from the deep stretch and top holds from the chins!

Seated Calves:
(3.3.3 tempo/ toes pointed out about and heels about a foot apart/ 6 inch stroke/ hard squeeze at top)
1 x 135 x 20
3 x 325 x 20
Calves are shot and screaming at me again!!!

Target Stretch:
Added in extra stretching on my lats today.

Time/Comments:
Train with Mary!!!!! Hell yeah!!!!
Mary killed it again!!!!
She may not do the weight I do but her drive, determination and intensity is unreal and a true inspiration to me!!!!
Overall, my training was great! Motivation was around 10+!

[jandj0821]

Way to knock it out WM.

[WidowMaker]

Way to knock it out WM.

Thanks j!

[WidowMaker]

TWISTED POWER





Week 2
Sunday, 25 DEC 2011
Shoulders/ Biceps

Spot checking my shoulders cos they just didn't seem to loosen up during my pre-stretch.

Seated Rack Presses:
(use green bands on working set and no lock-outs)
2 x bar x 12
2 x 135 x 12
225 x 8

315 x 8
1 x 255 x 19
1 x 255 x 14
Wasn't too bad as my shoulders was still somewhat tight in the joint area.

Seated side laterals:
1 x 10 x 10

30 x 10
2 x 40 x 10
1 x 25 x 18
Man! Shoulders are not happy with me right now!

Shoulder Rolls:
(speed work/ choke blue band at shoulder width and pull to arms lengths and hold throughout entire set!)
2 x blue band x 20
Now...they're pissed at me, lol.

Non Support Spider Curls:
(3.3.3 tempo/ not counting bar weight on working sets)
(alternate close grip to medium grip every other set)
1 x bar x 12

4 x 50 x 10
35 x 20
35 x 14
O yeah!! They're hurtin' and really tight now, but not quiet done yet!

Concentration Curl:
(3.3.3 tempo)
1 x 40 x 12 (each)
Now they are done and between them and my shoulders I can't raise my water bottle, lol.

Wrist Rolls:
(3.1.3 tempo/ one drop set/ not counting bar weight)
50 x 26
40 x 13
30 x 7
20 x 5

Target Stretch;
Now everything is really tight. Gonna need some extra stretching lol.

Time/ Comments:
Train with Mary!!!
As usual Mary showed me up with her sets and reps!!!!
She's stepping it up every time she walks in the gym.
She's walking in the gym with that MMA fighter look when she sees the iron now!
She smiles at me then turns her head like the terminator looking around at the iron now.
This little woman is getting really scary in the gym!!!

Ok my overall training in the gym this evening was great for what I was trying to do.
Motivation was around 10+!

[WidowMaker]

TWISTED POWER


Week 2
Tuesday, 27 DEC 2011Squats

ALL SQUATS ARE RAW!!

Box Squat:
135 x 12
2 x 225 x 12
405 x 5
605 x 1 (miss)
605 x 1 (miss)
2 x 405+160lb chains x 10 (565 ish at top)

I had plenty of strength for the 605 squat but I just couldn't get my mind right!
So, i dropped to 405 with chains and did that for 2 sets.

Target Stretch:
Legs still needed to be stretched out regardless.

Time/ Comments:
Train with Mary!!!!
Mary killed it on her RAW box squats tonight!
She's mostly into fitness and toning but she let's me throw in some strength training for
her a lot of times cos she knows the benefits of it.
She may not be as strong in her squats as some of the powerlifting women (that's not her goal)
but she did a triple with her old pr and after that did a new 20 pr single on her squat!!!!
You want numbers then you need to ask her.
I am soooo proud of Mary!!!! She's killing it!!!
Fighting through the pain and showing no fear!!!!

My training didn't go as planned tonight, but I still salvaged something out of it.
Mary kept me positive and helped me focus through it!
Overall my training was ok and my motivation was around 6.

[Reaper]

Great post WidowMaker! I like the fact your lady is hanging with you at the gym and doing some training herself. Strength training for women is really great and promotes a healthy lifestyle.

[WidowMaker]

Great post WidowMaker! I like the fact your lady is hanging with you at the gym and doing some training herself. Strength training for women is really great and promotes a healthy lifestyle.

Yep. So do I she loves to train. She really busts her ass in the gym and it's paying off for her one day at a time.

[WidowMaker]

widow maker I would love to hear alittle about your diet. It is my biggest struggle.

Sorry I missed you brother. It wasn't intentional.
My diet is basically normal.
I eat mostly 6 times daily sometimes 7 if I'm starving, lol.
Most times its clean for the most part but I don't beat myself up if my calories aren't right on any given day or my meals aren't exactly right.
If I'm trying to make weight for a powerlifting meet then I watch what I eat, keep my sodium intake in check and do more cardio.

[WidowMaker]

TWISTED POWER



Week 3
Thursday, 29 DEC 2011
Bench/ Triceps

Close-grip Bench Press:
(touch and go-no bouncing)
2 x bar x 12
2 x 135 x 12
225 x 8
315 x 5
325 x 3
365 x 3

Elbows were acting up but still did 365.

Reverse-grip Bench Press:
1 x 135 x 20

Just checking this for my elbows. Didn't bother them so I will switch up to this for a few weeks.

Flat bench Dumbbell Flyes:
30 x 12
60 x 12
70 x 12
80 x 12
2 x 50 x 20 (30 sec bottom hold on last set rep)

Flyes were really good tonight. Elbow really held up for these.

45 Degree Incline Skull Crushers:
(not counting bar weight)
80 x 20
90 x 20
100 x 20

Triceps are really screaming right now.

Rock 'n' Rolls:
3 x 40 x 20

That's it tri's are done.

Lumber Jacks:
2 x 110 x 15 (each)

Abs were good but I need more sets on these.

Target Stretch:
Overall stretching was good as my tri's really needed it.

Time Comments:
Train w/ Mary!!!!!
Wow!
Mary is killing it tonight in the gym on her bench press in the rack!
Only 2 months ago she couldn't do the bar 1x.
Now, after having her do different triceps work and chest/shoulder exercises she did the bar tonight for 3 x 10!
Soon she will be throwing around some plates on her benching!
She also did a great job of killing off the rest of her chest, tri's and ab work.
Mary--you are coming along nicely.
I am so proud of you!

My training wasn't too bad tonight.
Gonna change up to reverse grip benching and prolly throw in some floor presses also.
Overall it was great none-the-less.
As my motivation was around 10.

[animal87]

Sounds like you guys are tearing it up. Keep up the hard work.

[WidowMaker]

TWISTED POWER


Week 3
Saturday, 31 DEC 2011
Deads/ Traps

LAST DANCE OF 2011!!!!

Still-leg Deadlift:
(knees slightly unlocked cos I don't like the grinding feeling in my knees)
2 x 135 x 12
225 x 8
315 x 3
405 x 3
Could've pulled off 8 reps here but I need to build my deads up in a methodical manner and not kill my training cycle.

Romanian Deadlift:
(un-rack and walk out)
225 x 10
2 x 315 x 10
Walk-out is the bomb over pinning it.

Seated Dumbbell Shrugs:
(3.3.3 tempo)
4 x 80 x 20
Traps wasn't sure what to do here but cuss at me, lol.

Leg Curls:
(lying/ 3.1.3 tempo/lower using one leg each rep--total of 4 negatives each leg per set)
40 x 8
3 x 70 x 8
10 sec hold on last rep of 3rd set.
2 x 40 x 20
30 sec hold on last rep of 1st burnout set and 14 sec hold on last rep of 2nd burnout set.

Hams are shot here but I decided to throw in one more exercise for them.

Ham Killers:
1 x myself x failure (19)
OK, Now my hams are not happy at all with my decision to kill it off, lol.

Jack-knife Crunch:
(1.1.3 tempo/alternating left and right)
4 x red mini band x 12 (each side)
no rest from last rep of last set
1 x myself x 32 sec
(held this in the standard jack-knife crunch position)
Abs aren't happy here with me either, lol.

Target Stretch:
Extra attention to hamstring stretching tonight.

Time/Comments:
Train with Mary!!!
She killed it on her deficit deadlifts tonight.
Even give herself more punishment on the stiff-leg deads.
Then she wanted to try her turn at the Romanian deads.
It's getting really scary up in here.
She finished off the rest of her training in her usual manner of killing it!

As for my training. It was very good tonight. I'm happy with it cos I got more in store for the next one!
Motivation was 10+ tonight.

[WidowMaker]

Sounds like you guys are tearing it up. Keep up the hard work.

Thanks animal87!
She's got killer attitude in the gym!
She talks trash, spots excellent!
When she walks around you would think a female terminator is looking to kill some iron or something up in here, lol.

[WidowMaker]

TWISTED POWER




Week 3

Monday, 2 JAN 2012

Back/ Calves

1st dance of 2012!

Pulldowns:
2 x 60 x 12

Chins:
(3.1.3 tempo)
1 x myself x 10
4 x 25 x 10

Good deep stretch in my back using my shoulders and not my elbows.

Barbell Bent-over Rows:
(3.3.3 tempo)
bar x 12
135 x 12

Nothing heavy here as I just wanted a good stretch and squeeze this evening.

Seated Rows:
(3.3.3 tempo)
4 x 135 x 20

Back is good and tight from this.

Standing Calf Raises:
(3.3.3 tempo/ toes pointed in and about a foot apart)
45 x 20
100 x 20
3 x 125 x 20

Calves are feeling this but will add more next time.

Target Stretch
Really didn't stretch that much this evening.

Time/ Comments:
Train with Mary!!!
As usual she is killing it with intensity!
She's getting stronger; little by little, day by day.

Overall training wasn't too bad tonight,
yes it could've been a lot better, but I'm about consistency and staging things in a different format than most.
Motivation was around 8.

[milleniumgirl]

Great job as always Widow. Happy New Year to you and Mary :)

[martin]

Damn Bro that is a hardcore workout. I just started the 5/3/1

[WidowMaker]

Great job as always Widow. Happy New Year to you and Mary :)

Thank you MG and Mary says Happy New Year to you also!

[WidowMaker]

Damn Bro that is a hardcore workout. I just started the 5/3/1

5/3/1 is a good program. Make sure your accessory exercises are in tune with it and progress them up from one set each to the 4 sets co if not you will kill the cycle if your not conditioned for it.

[WidowMaker]

TWISTED POWER




Week 3


Monday, 4 JAN 2012


Shoulders/ Biceps

Seated Rack Press:
3 x bar x 12
135 x 12
(green band)
225 x 8
275 x 8
315 x 8
2 x 225 x 20
Shoulders didn't wanna play nice this evening. They were acting up as I couldn't seem to get them warmed up good.

Standing Side Raises:
(8" stroke)
50 x 10
70 x 10
2 x 80 x 10
They help up good for these. No bouncing on these as my shoulders didn't feel no excessive pull.

Seated Side Raises:
(full stroke)
2 x 30 x 15
Now they're burning good in the meat of them.

Non-support Spider Curls:
(3.3.3 tempo/ not counting bar on working sets)
(alternating close to regular grip each working sets)
bar x 10
4 x 60 x 10
1 x 40 x 20
Biceps are trashed and hating me right now, lol.

Windmills:
3 x sick x 20 (each)
Good ab work here as I focus on the deep twist and stretch at the bottom of this movement.

Target Stretch
Stretched out me shoulders really good cos I hate any kind of shoulder injuries or biceps either.

Time/ Comments:
Trained with Mary!!!!
She is awesome!!!!
I drive off of her energy as she is so motivating now.
She's got this mean ass serious lady terminator look when she is training and it's killer to watch her go at the iron!!
She's still making day by day progress to her goals. Little by little--stronger day by day!
She just simple amazes me with her drive and determination to kill each body part attacking the iron with no fear!!!

As for my training it was good non the less as my motivation was around 9.

[milleniumgirl]

Thanks animal87!
She's got killer attitude in the gym!
She talks trash, spots excellent!
When she walks around you would think a female terminator is looking to kill some iron or something up in here, lol.

I'd love to have somebody to work out with ...

[WidowMaker]

I'd love to have somebody to work out with ...

You'l find you a great training partner one day MG.
Just hang in there.
If you lived closer I'm sure Mary and I could find you a great stand up guy to train with you.

[WidowMaker]

TWISTED POWER




Week 3

Friday, 6 JAN 2012
Squats

Box Squats:
ALL RAW!!!
135 x 12
2 x 225 x 12
405 x 5
405+black bands x miss
585(no bands) x miss

Not sure what's wrong here.
My strength was not here at all. I'm always playing around anywhere between the high 500's and the low 700's with or without chains and bands.

Time/Comments:
Train with Mary!!!
She killed it tonight on her squats!!!!
I gave her a little treat for her hard work and let her squat tonight with green bands on here working sets.
It took her a minute to catch on to how the bands felt then she took off, lol!!!
She took down 235 with green bands for a single on a parallel box!
Then she took the bands off and wanted to do some crazy stuff.
So we loaded the the bar at 55lbs (no bands) and added 80 lbs in chains with the parallel box and she killed that with 10 strong reps!!!
She wasn't even done there--so she took off the chains (kept the parallel box) and rep'd out her 1st burnout sets with that for 30 reps!!!
She said 30 seconds later,"I'm taking that down again!"
So, she slaughtered that for 19 reps!!!! She went to failure half way up on her 20th rep!
She is sooooo awesome!!! She's making great progress!!

OK, My training sucked ass tonight!!!!
I'm not sure if it's the gear or what!
My food intake and sleep is all dialed in as it should be,
my supplement intake is on track also.
Could be wrong here but I'm thinking me gear is for shit!!!!
I hear everyone talk about "so and so's" gear is this and that, but I've been on test E and EQ for over 9 weeks and haven't seen nothing worth bragging about!
I even added in deca 2 weeks ago and still nothing to WOW me about it!
Not really sure what's wrong here but I need to find out what's going wrong here cos I'm planning on going to the nationals to win my weight class to go to the worlds this fall and it happening like this!!!!
If anyone has any advice, answers or positive criticism it will take it into much consideration cos I'm about ready to say fuck it; cut my losses and go into PCT.
I did much, much better on the short cycle of drol/ M1T!
That's all for my rant!!!!

[milleniumgirl]

Don't worry Widow. One day isn't the other at the gym. Hang in there!

[WidowMaker]

Don't worry Widow. One day isn't the other at the gym. Hang in there!

Thanks MG!

[Mountain Monster]

Looking good bro!

[Reaper]

9 weeks and nothing to brag about?
If you don't mind me asking WM who are you using this cycle? Which Sponsor?

[WidowMaker]

9 weeks and nothing to brag about?
If you don't mind me asking WM who are you using this cycle? Which Sponsor?
I should be a lot stronger than I am now, but I guess that's neither here nor there.
I'm not publicly calling anyone out but they're keeping up with my journal.
Pm's are much better for some things anyways, but I still have trust issue with peeps talking and all, lol.

[WidowMaker]

TWISTED POWER

Week 4

Sunday, 8 JAN 2012
Floor Press:
(competition grip)
2 x 135 x 12
225 x 8
315 x 5
365 x 5
365+80lb chains x 2 (440ish at the top)

Felt really good on these this evening. I wanted to save some for my reverse grip to test it out somewhat.

Reverse-grip Bench Press:
(index finger on bar ring)
135 x 12
225 x 8
275 x 3
225+80lb chains x 10 (305ish at the top)
225 x 16

These were really good this evening also. I will be rotating these two exercises every other week as primary exercise to hit my bench work hard the 2nd as assistance work and vice-versa.

45 Degree Incline Skull Crushers:
(medium grip)
4 x 100 x 20

Triceps are really worked now after the previous two heavy exercises.

45 Degree Incline Tate Press:
1 x 50 x 20
1 x 50 x 16
1 x 30 x 11

Now, they're totally destroyed.

Target stretch:
Triceps are tight and don't wanna be bothered. They're pissed off at me!!!

Time/ Comments:
Train w/Mary!!!!!
Mary killed it again today!
She blew me away on her intensity, sets and reps; as usual!
She may not be trowing around as much heavy weight as but she is still an iron killing machine!!!
She doesn't need a super girl shirt or suit to lift iron, she says you just do it and not worry about others.
Mary "IRON GODDESS" Rochester! What more can I say!

My training was a lot better tonight, but I really expected more from what I'm running by now but we'll see!

[milleniumgirl]

I hope that one day I will meet you and Mary. I'd love to work out with you!

[WidowMaker]

I hope that one day I will meet you and Mary. I'd love to work out with you!

That would be great. Maybe you can come to the wedding, lol. We're working out the details to have and early summer wedding if things go right then we can set a date.

[milleniumgirl]

That would be great. Maybe you can come to the wedding, lol. We're working out the details to have and early summer wedding if things go right then we can set a date.
Oh wow I'd love to :)

[WidowMaker]

Oh wow I'd love to :)

GREAT!!! Mary and I look forward to it someday, lol.

[WidowMaker]

OK, bitches I back!!!
Time to start my passages again!
I'll post up some pics of our new toys for the gym that just came in today when we get them took tomorrow, lol
I'll post up my speed squat day soon.
Mary's got supper ready and I'm starving after this leg training.

[WidowMaker]

TWISTED POWER



Week 7



Monday, 20 FEB 2012
Box Squats:
(speed day/chains or bands tonight just straight weight/no belt at all--only knee and wrist wraps on working sets)

135 x 12
225 x 12
315 x 12

9 x 405 x 3
315 x 20

Standing Lunges:
1 x 50lb bells x 20 (each leg)

Target Stretch

Time/Comments:
Train with MARY!!!!
Her conditioning has brought her to the point that she wanted to try the Destroy and Flood routine!
I started her out with only half the sets and reps on it.
She gave it a hell of a fight!!!
She was all sweat like being in the sauna, lol.
She looks at me and says, "I wanna another sets each workout until I get to the 10 sets total.
Cos I'm gonna kill this!!!!"
Damit man!!!

My training wasn't too bad tonight.
I can't wait til my new lever belt gets here from INZER so I can go heavy again, lol.
Overall, our training was great tonight!
Motivation was around 10+!!!

[Patriot1405]

Great workout bro! Nice to have your fiancé workout with you, she sounds like she motivates you. Tried working out with the Mrs. A few months ago, well on squat day I couldn't control myself any longer and attacked her!! Lol.... We wound up skipping the workout and fooled around instead!!
We both agreed it probably wouldnt behoove us to workout together. Lol

[WidowMaker]

Great workout bro! Nice to have your fiancé workout with you, she sounds like she motivates you. Tried working out with the Mrs. A few months ago, well on squat day I couldn't control myself any longer and attacked her!! Lol.... We wound up skipping the workout and fooled around instead!!
We both agreed it probably wouldnt behoove us to workout together. Lol

Lol brother. I know exactly what you're talking about!!!! The first few times training alone together in our private gym. Let's just say certain equipment got used but no iron was moving lol. Luckily we do clean the equipment regularly lol. But eventually we learned that it was gonna happen lol we would wait and lock the door after we were done training lol. Yes we motivate each other to drive through the pain.

[Patriot1405]

Lol, I hear ya brotha. I probably would have made it through the week, if it weren't for those damn shorty shorts!!! ;)

[WidowMaker]

Lol, I hear ya brotha. I probably would have made it through the week, if it weren't for those damn shorty shorts!!! ;)

LOL, I feel ya brother!!!!

[jandj0821]

Nice job WM! Keep it rolling bro !

[WidowMaker]

Nice job WM! Keep it rolling bro !

Where have you been???

[jandj0821]

Hanging low for a little but u will see menback on a bunch more. I just went equipped 2 weeks ago. So far so good! What's up with the rep deal. I need to get some more stuff! U guys doin GD??

[WidowMaker]

Hanging low for a little but u will see menback on a bunch more. I just went equipped 2 weeks ago. So far so good! What's up with the rep deal. I need to get some more stuff! U guys doin GD??

Yep you need to post up again with your journal even if you are wearing a superman suit now, lol.
I will send you a pm....

[WidowMaker]

TWISTED POWER


Week 8
Wednesday, 22 FEB 2012
Floor Press:
2 x 135 x 12 (close-grip)
225 x 12 (pinky on bar ring)
9 x 315 x 3 (mid finger on bar ring/ speed reps)

JM Press:
(in seated press )
150 x 12
210 x 12
255 x 12
150 x 20

Tate press:
(quad drop set to fail)
80 x 13/70 x 11/60 x 8/50 x 5

Target Stretch

Time/Comments:
Train with Mary!!!!!
She's getting more aggressive with this Destroy and Flood program!
I got her doing half the superset x2 sets as she will add another sets each week until she gets her 10 total sets.
She killed it tonight!!!
Her chest and tris will prolly be sore Thursday!

My training was a lot better tonight than it has been lately.
It's a damn shame when your "brand name PCT" is more potent than the gear you was just running.
Damnit man!! I've got some serious catching up to do to make the nationals!
Overall it was still a great workout tonight as my motivation was a 10+!!!

[jandj0821]

Nice job and will do it today

[milleniumgirl]

OK, bitches I back!!!
Time to start my passages again!
I'll post up some pics of our new toys for the gym that just came in today when we get them took tomorrow, lol
I'll post up my speed squat day soon.
Mary's got supper ready and I'm starving after this leg training.
Gotta love leg days. What's on the menu Widow? I'm sure that Mary is a very good cook!

[WidowMaker]

Gotta love leg days. What's on the menu Widow? I'm sure that Mary is a very good cook!

Absolutely lol.
Mary is a great cook! She's been cooking healthy meals for quiet some time now.
But every now and then we eat an old fashioned style meal. I'm lucky with her that she can cook in 2 languages lol!!!

[WidowMaker]

TWISTED POWER



Week 8
Saturday, 25 FEB 2012

Deadlift:
(no belt/raw)
2 x 135 x 12
225 x 8
315 x 2

Power Shrugs:
(3.3.3 tempo)
225 x 8
3 x 315 x 8
2 x 225 x 20

Reverse Pec Deck:
(3.1.3 tempo)
50 x 12
2 x 75 x 20

Target Stretch

Time/Comments:
Trained with Mary!!!!
The best part of tonight's training was watching Mary kill it on the destroy and flood program!
She moved up in weight on each of her last 3 working supersets of the 5 set supersets I started her out with.
Each week she will progressively move up on the supersets until she reaches the 10 total supersets.
Did I say supersets enough, you'd think I was getting paid to say it or something, LOL.
Sweating and wanting more. LOL. O YEAH! I just love her!!!!

As for my training it sucked ass tonight.
Deads and traps are one of my 2 favorite training days. Next to straight up back work.
I really need for my new forever belt to get here.
Guess a person really get crutched to a belt cos when you're pulling and you feel your lower abs protruding out and in involuntarily then you better put a belt on no matter what the weight is!
Ok, no more whiny ass bitching about it. Suck it up and use it as fuel for the next workout!
Motivation was through the roof tonight watching Mary bust it wide open on her training only!

[Camzilla]

Bro you better watch your six, Ms. Mary is gonna throwing around more than you in short order. She has been killing lately! I like following your log, it's straight scary! Not so sure I'd let my kids trick or treat at your house, they'd likely have nightmares lol!

[WidowMaker]

Bro you better watch your six, Ms. Mary is gonna throwing around more than you in short order. She has been killing lately! I like following your log, it's straight scary! Not so sure I'd let my kids trick or treat at your house, they'd likely have nightmares lol!

LOL, You know it brother. I've said it before and I'll say it again. She's just like a lady terminator when she steps into the gym!
Sit down! Strap up! And hold on for a great ride!!!!
I used to jump outta perfectly good airplanes lol. Jump on in and give something a try!
If you have questions or need help just ask!

[WidowMaker]

TWISTED POWER


Week 8
Back/Calves

Monday, 27 FEB 2012

Bent-over Barbell Rows:
2 x 135 x 12
225 x 8
5 x 315 x 5
2 x 225 x 20

Pulldowns:
(d-handle attachment)
100 x 10
140 x 10
180 x 10
2 x 130 x 20

Standing Calf Raises:
(toes straight)
45 x 20
145 x 20
160 x 20
200 x 20

Target Stretch

Time/Comments:
Train with Mary!!!
Even though Mary is in her first week of the Destroy and Flood program she is killing it!
She added weight again to her last 2 working sets of both supersets.
She is simply amazing! She will get her 10 sets of theses.
She's at 5 supersets of everything right now and will be adding at least another superset each week until she gets her 10!

My back training tonight was pretty good for a change.
Figured it was as go of a time as any to restart but I'm keeping the title the same for now.
Back work was very good tonight and calf work was getting some too.
Overall was very good tonight as motivation was a 10+!

[Patriot1405]

Nice job WM!! Love to be able to pull 315 for 5 sets of 5!!! One day!! :)

[WidowMaker]

Nice job WM!! Love to be able to pull 315 for 5 sets of 5!!! One day!! :)

You can now.
You just need the right training partner, right motivation and the right gear, lol.

[WidowMaker]

TWISTED POWER


Week 8

Shoulders/Biceps

Thursday, 27 FEB 2012

Stallone Presses:
(in rack)
3 x bar x12
5 x 135 x 12

Front Raises:
(2.1.2 tempo/ hammer style full stroke)
4 x 40 x 20

Standing Curl Bar Curls:
(3.2.3 tempo/ not count bar weight on work sets)
bar x 12
1 x 50 x 10
1 x 70 x 10
1 x 90 x 10
1 x 100 x 10
2 x 50 x 20

Forearm Roller:
(shoulder level)
1 x 5 x 4 completed rolls
(standing on leg ext. bench holding at waist)
1 x 5 x 7 completed rolls

Ab Glider Twists:
1 x myself x 2min

Target Stretch

Time/Comments:
Train w/ Mary!!!!!
Mary is just amazing on this Destroy and Flood program.
She tore it up on military's and front raises!
She just blows my mind as again she added weight.
Yep, and next week she will add another set to these also!

My training tonight was good and interesting as I was feeling out these Stallone presses.
Nest week I may add some chains and or bands to this!!
Overall training tonight was very good tonight as motivation was a 10+.

[milleniumgirl]

All I can say is that our Widow is a strong mofo!

[WidowMaker]

All I can say is that our Widow is a strong mofo!

Thanks MG!

[WidowMaker]

TWISTED POWER



Week 9


Bench/Triceps

Wednesday, 7 March 2012

Floor Press:
2 x 135 x 12
225 x 12

315 x 5
3 x 365 x1
225 x 20
Not a bad night on these but held up to focus on one-arms and tates.

One-arm Dumbbell Flat Bench Press:
(Full stroke w/lockouts-touch chest each rep and lockout-no excuses)
40 x 12 (each arm)

70 x 8 (each arm)
90 x 8 (each arm) (NEW PR)
100 x 8 (each arm) (NEW PR)
Felt strong on these even though it had been a long time since I had done them. Double PR, WOW!
I'm gonna need more bells cos I'm running out of weight, lol!

Tate Press:
(Quad drop-set/ rest only long enough to change the dbells)
90 x 16
80 x 11
70 x 7
60 x 4
Theses were awesome as Mary hung right there with me motivating me on the 100"s.
Thanks baby!

Target Stretch

Time/Comments:
Train w/Mary!!!
Mary did awesome again!
Took her a minute to get her mind right but then she burned threw her training like a forest fire!!!!

Training for me was very good tonight.
Hit a double PR on the one-arm dbell presses.
Tris and chest are dead from the tate presses.
Overall training was great tonight as motivation was through the roof!

[Crowley]

This is a really cool journal. Really detailed and well written.
I'm impressed WidowMaker.

[WidowMaker]

This is a really cool journal. Really detailed and well written.
I'm impressed WidowMaker.

Thanks Crowley.
Grab a torch next time when entering my passages cos I don't want anyone to trip up over any 100lb plates or chains I may have left laying around lol.

[WidowMaker]

TWISTED POWER




Week 9



Shoulders

Monday,12 March 2012

Stallone Press:
(In rack/ no lockouts/ standing today/ chains on work sets hanging off floor)
2 x bar x 12
2 x 135 x 12
4 x 135+80lbs chains x 5
1 x 135+80lbs chains x 4

Felt pretty good on these today but got over balance an the last rep of last working set and dumped it.
Good thing for our 1500lb test bar to hold up.
We have 2 high test CAP bars the 2nd is a 200lb test bar which is used for squatting and deadlifting.

Front Raises:
(hammer style/ full strokes all sets/ very limited body English on these)
3 x 80 x 5
2 x 40 x 20
Front delts are fried now they are pissed off at me for some reason.
Just can't figure out why that is.

Target Stretch

Time/Comments:
Train w/Mary!!!!
Mary has injured her wrist at her work where she's a quality engineer.
Slight swelling on the back of her hand but she's good.
So I've got her doing cardio for this week.
Then we will re-group next week and see how it goes.

Shoulder work was very good tonight.
I do a lot of abbreviated shoulder training and I am pleased with tonight's workout.
Overall training was still very good and motivation was around 9.

[Camzilla]

Hey WM, how's the new belts working out for you two? I checked them out online. Besides the contour and the single pin buckle, what makes it such a top shelf item? Not real savvy on these types of things.

[WidowMaker]

Hey WM, how's the new belts working out for you two? I checked them out online. Besides the contour and the single pin buckle, what makes it such a top shelf item? Not real savvy on these types of things.

I've used this brand of belt in the past. That goes without saying lol. The 13mm belt is the way to go. No problems and not stretching like the competiton's. Another thing is comes in many different colors. When i get my belts in the past i always customize/personalized it. The contour belt is good for teaching or accessory work. Not for heavy squatting or deadlift. Watch your price comparison on these belts cos some may seem a better deal when in fact they may be inferior in some way and you will be unsatisfied.

[Camzilla]

Thanks for the education Bro. Good to keep learning as much as possible.

[sensitivenips]

WM, how do you execute a "Stallone Press?"

[WidowMaker]

WM, how do you execute a "Stallone Press?"

You can do this standing or seated. Either way I do them at or in the rack.
You do these in the same manner as the military or behind the neck barbell press combined.
Except I only go deep on the warm-ups; with full lockouts.
Everything else is eye or ear level (which puts my arms at approximately 90 degrees).
No lockouts except one the last rep of each working sets only.

Here's an old school training vids to show you.

http://www.youtube.com/watch?v=WFprTRipLFY

(http://www.youtube.com/watch?v=WFprTRipLFY)http://www.youtube.com/watch?v=cyJgTTUoBDk&feature=related

[WidowMaker]

Guess I need to quit being slack and post up my training.
Busy or not it needs to be done.

[WidowMaker]

TWISTED POWER






Week 10
Back/Calves
Thursday,22 March 2012

Barbell Bent-over Rows:
(2.1.3 tempo)
bar x 12
2 x 135 x 12
225 x 8
275 x 6
305 x 4
315 x 4
325 x 4
(3.3.3 tempo)
225 x 20

Straight-arm Pulldowns:
(2.1.3 tempo)
30 x 12
90 x12
120 x 12
140 x 12
150 x 12
^^^^^ easy money time to JUMP!
200 x 12 (new PR)
^^^^Mary came in just as I was setting up to do this and started talking shit to me right off the jump!
Man this woman drives me with hardcore motivation!!!!!

Target Stretch

Time/ Comments:
Solo training tonight.
Mary had to work later due to back orders at her work and I chopped my training due to my own time restraints.

Back work was still good.
PR on the pulldowns. Accessory work need to be pushed hard to so the core work will advance.
Overall training was good as motivation was around 8ish!

[WidowMaker]

HIGH VOLTAGE



Week 1


Shoulders
Saturday,24 March 2012

New training cycle started for the next 12 weeks.

Going to do some therapy work for my shoulders for a while as I seen this routine posted in a vid from MPMC.
Controlled movements here. NO jerking off or excess swining!!!!
http://www.youtube.com/watch?v=zwC1iuCP7DE&list=FLix-hC1YfwCnFRkS1r6CMiA&index=2&feature=plpp_video

1 minute rest between supersets and each wave.
WAVE #1-Superset.......15 reps.....10reps.....8reps
Front Laterals (seated) 20lbs 20lbs 20lbs
Funny Press (seated) 20lbs 20lbs 20lbs
Side Raises (seated) 20lbs 20lbs 20lbs
Bent-over Raises(seated) 20lbs 20lbs 20lbs
Punch Press (seated) 20lbs 20lbs 20lbs

This was an awesome supreset right here. Lot's of pump and burn just in this alone. Thinking maybe going progressive sets next week.

WAVE #2-Superset
Low-pull Cable Laterals:
10lbs x 15(full reps)
25lbs x 5(top half reps) + 5(full reps)(mixed each other) for 10 total
25lbs x 5(bottom half reps) + 5(full reps)(mixed each other) for 10 total

This supreset was easy money even though I did feel the "burn", lol.
Definitely gonna be adding more weight to this next week!

WAVE #3-Superset
All lying on belly on a flat utility bench.
Horizontal Press:
20lbs x 15
Lying Laterals:
20lbs x 15
Horizontal press:
20 x 5(top half reps) + 5(full reps)(mixed each other) for 10 total
Lying Laterals (double pump top to start):
20 x 5(top half reps) + 5(full reps)(mixed each other) for 10 total
Horizontal press:
20 x 5(bottom half reps) + 5(full reps)(mixed each other) for 10 total
Lying Laterals (double pump top to start):
20 x 5(bottom half reps) + 5(full reps)(mixed each other) for 10 total

O, man this was a killer finishing superset. Platemate magnet for this. Mary and I have. Will be added next week, lol.

Target Stretch
Yep, did this and still no relief , lol.

Time/Comment:
Train w/Mary!!!!
She's still on her cardio til Monday form her wrist strains from her work!
She's ill but Monday will be here soon enough, lol.

Tonight's training was very good.
My shoulders needed the break from the heavy training for a while.
This style therapy training is a feeling out process but I'll get it, lol.
Overall was great and motivation was around 10.

[WidowMaker]

HIGH VOLTAGE



Week 1


Squats
Monday,26 March 2012

Re-start training cycle.
RAW!

Box Squats:
2 x 135 x 12
225 x 12
315 x 8
(belt/ knee sleeves/ wrist wraps)
405 x 5
495 x 5
3 x 495+80lb chains x 5 (575ish @ top)
(knee sleeves and wrist wraps only)
405 x 20

Mary had come in late form work and jumped right in spotting me on chained sets.
She was already talking shit and got me jacked!!

Seated Good Mornings:
2 x 135 x 12

By the time I started these my legs were shot! Original plan was squat good mornings.

Standing Ab Twists:
1 x myself x 30 (each)

Target Stretch

Time/ Comments:
Solo tonight starting out :(
Mary got in late from her work and I was a happy camper!!!

Felt strong on squats tonight. Better than the last few months.
I could have went up more tonight but moving up in weight by age and wisdom and not ego cos I'm back!
GDL'S freak in the making!
Good mornings was good for what I was wanting outta them.
Abs were good also.
Overall training was great tonight! Motivation was around 10!

[WidowMaker]

HIGH VOLTAGE



Week 1
Bench/Tris
Thursday,26 March 2012

Re-start training cycle.
RAW!

Close-grip Bench:
(touch and go/no bouncing)
2 x 135 x 12
225 x 12
(2 sec pauses)
2 x 275 x 5
300 x 3
315 x 3
225 x 20

Note to self: Stay light your re-starting your training. Stay light. lol.
Close-grips were good tonight w/the 2 sec pauses.
Felt strong as hell on these--easy money!

Tate Press:
(2.X.2 tempo)
3 x 100 x 12

This was easy money also. Still got some good pump and burn out of it.
No more heavy bells. Prolly will throw in another triceps exercise next week!

Low-inc. Dumbbell Flyes:
(3.2.3 tempo)
2 x 70 x 12
1 x 40 x 20

Flyes were awesome! Haven't done these in a while.

Target Stretch
Tris need it really bad tonight.

Time/Comments:
Solo tonight :(
Overall training was still really good but I miss my training partner!
Motivation was around 9.

[WidowMaker]

HIGH VOLTAGE



Week 1
Traps/Calves
Sunday,1 Apr 2012

Re-start training cycle.

Rack Pull Shrugs:
(X.3.X tempo/reset each rep)
2 x 225 x 12
315 x 12
405 x 5
2 x 500 x 5
315 x 20

This wasn't a bad re-start to this exercise. Felt goods and strong on these,
but once again had to hold back to start this cycle off in good standing.

Pulldown Shrug:
(3.5.3 tempo)
150 x 12
220(the stack)+5lb weight brick x 12
220(the stack)+5lb weight brick+40lb chains x 12
220(the stack)+5lb weight brick+80lb chains x 12
220(the stack)+5lb weight brick+120lb chains x 12

Wow, this was easy money here today. Gotta call universal about cable to see what their weight capacity is, lol.

30 degree Incline Shrug:
(X.3.3 tempo)
3 x 100 x 15

Traps are not a happy camper with me right now!

Standing Calves:
(toes out/ 3.3.3. tempo)
body weight x 20
45 x 20
145 x 20
200 x20
2 x 225 x 20

Now these were just awesome today. Calves are totally pissed at me.

Target stretch:
Yep, Traps and calves needed this even though they didn't wanna be bothered right now, lol.

Time/ Comments:
Solo :(
Gotta double-down (2 workouts) on my training today cos I missed the other day so I can get back on track.
Over all training was good today. Felt strong through it all.
Motivation was around 9.

[WidowMaker]

will post up 2nd workout of Sunday this evening when i get in from work.

[WidowMaker]

HIGH VOLTAGE



Week 1
Back/Biceps
Sunday,1 Apr 2012

Barbell Bent-over rows:
(X.1.3. tempo)
2 x 135 x 12
225 x 8
285 x 6
315 x 4
325 x 4
335 x 4
230 x 20

These were good for the 2nd double-down workout today.
Forearms are showing signs of fatigue already from earlier work out.

Straight-arm Pulldowns:
(3.1.3. tempo)
100 x 12
2 x 200 x12

Feeling it now with his one!

Hammer Curls:
(X.1.3. tempo)
30 x 10
3 x 50 x 10
30 x 20

Ok, forearms were shot during traps and earlier back and now they are done, lol and I still got concentration curls to go...

Concentration Curls:
(X.1.3. tempo)
30 x 10
2 x 40 x 10
20 x 20

Can't hardly hold anything, lol. Bi's and forearms are cussing me now.

Target Stretch:
Always feels good to stretch out my back, but my bi's and forearms wanna be left alone!

Time/Comments:
Sorry for not getting this up the other night like I had promised.
But it's here now.
This was a good training session too.
Would've been better if I hadn't have doubled up on it but it's no one's fault but mine for skipping a day.
Over all it was still good and motivation was around 9 again.

[WidowMaker]

HIGH VOLTAGE


Week 2
Shoulders
Tuesday, 3 April 2012

1 minute rest between supersets and each wave.
WAVE #1-Superset.......15 reps.....10reps.....8reps
Front Laterals (seated) 25lbs 25lbs 25lbs
Funny Press (seated) 25lbs 25lbs 25lbs
Side Raises (seated) 25lbs 25lbs 25lbs
Bent-over Raises(seated) 25lbs 25lbs 25lbs
Punch Press (seated) 25lbs 25lbs 25lbs

Doesn't take much weight at all when you do it right, lol.
They're cussing me already!

WAVE #2-Superset
Low-pull Cable Laterals:
30lbs x 15(full reps)
30lbs x 5(top half reps) + 5(full reps)(mixed each other) for 10 total
30lbs x 5(bottom half reps) + 5(full reps)(mixed each other) for 10 total

Esay money on theses again....add more weight next time!


WAVE #3-Superset
All lying on belly on a flat utility bench.
Horizontal Press:
20lbs x 15
Lying Laterals:
20lbs x 15
Horizontal press:
20 x 5(top half reps) + 5(full reps)(mixed each other) for 10 total
Lying Laterals (double pump top to start):
20 x 5(top half reps) + 5(full reps)(mixed each other) for 10 total
Horizontal press:
20 x 5(bottom half reps) + 5(full reps)(mixed each other) for 10 total
Lying Laterals (double pump top to start):
20 x 5(bottom half reps) + 5(full reps)(mixed each other) for 10 total

Stayed at some weight on these for today. They burn from this. Will be adding about 2,5lb platemates next week.

Target Stretch
Still pumped and prolly gonna be sore again lol, but I like this therapy work.

Time/Comments:
:( Solo again.
Mary just got in from her work as I was finishing up.

This shoulder therapy work is the bomb!!!
Nice change up from heavy lifting for a spell.
Thanks MCMD for posting this up a while back!
Shoulders are wore out!
Overall training was still good and motivation was around 9.

[WidowMaker]

HIGH VOLTAGE



Week 2
Shoulders
Friday, 6 April 2012

Box Squats:
RAW!
2 x 135 x 12
225 x 12
315 x 8
(belted/wrist wrap and knee sleeves)
515 x 3
605 x 1
605 x 1
425 x 20

OK, So here's the deal. I was going to do the 1st 4 weeks of my squatting cycle with chains, but when I had told GDL what I had done on squats last week.
He called me out and called me a pussy for not doing 600. LOL. So today; I broke away fro the chains and busted 605!
Posting up a progress pic that Mary took of me.


http://i93.photobucket.com/albums/l50/only1widowmaker/605lbsboxsquat.jpg

Seated good mornings:
135 x 12

Target Stretch

Time/Comments:
Solo again :(

Squats were very good this evening!
My training is all coming back together nicely.
Training was short and sweet tonight due to time restrictions, but the core of my workout was completed!
Overall I am pleased with tonight's progress and my motivation was around 9.

[WidowMaker]

HIGH VOLTAGE



Week 2
Bench/ Triceps
Sunday, 8 April 2012

Close-grip Bench Press:
(4.4.4 tempo)
2 x bar x 12
Shoulders somewhat stiff this morning so I added this in to stretch them out a bit!
(3.1.X tempo on all warm-ups and working sets)
2 x 135 x 12
225 x 12
(wrist wraps and belt)
300 x 5
315 x 5
335 x 3
225 x 20

This felt good this morning but I really coulda used a lift-off on the 335.

Seated Dips:
(3.0.X tempo)
100 x 12

Stopped here cos Mary needed my help.

Target Stretch
Good but quick.

Time/Comments:
Solo this morning.
Hittin it while Mary is finishes getting food and other Eater stuff ready for family/neighborhood gathering.
No worries our neighbor beside us is cooking also.
Then I will tag-team up with her and help her get it ready.
She will hit the gym later this evening.

Cut training short this morning cos time getting away from and Mary desperately need my help.
Core workout was solid and completed this morning. Got that and it's all good.
Overall was very good none-the-less and motivation was around 8.

[WidowMaker]

xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx

[WidowMaker]

HIGH VOLTAGE




Week 2
Traps/ Calves
Tuesday, 10 April 2012

Power Shrugs:
(X.3.X tempo)
225 x 12
315 x 12
(belted and hooks)
405 x 5
495 x 1
3 x 605 x 1 (new PR here)
2 x 655 x 1 (new PR here)
405 x 20 (new PR here also)

I had a great night on these despite the bad news Mary got this evening. I let her have her time alone and I took her pain and my anger out on the iron!!!
Triple PR'S so these genetic chromosome disorders can kiss my ass!!!
Mary chose not to be alone and wanted to take progress pics of my training to keep herself busy.


Supersetted these two:
(1 minute rest between supersets)

Pulldown Shrugs:
(3.5.3 tempo/NO HOOKS)
220 X 12
220 +80lb chains x 12
now supersets will commence
3 x 220 +160lbs chains x 12

30 degree Incline Shrugs:
(X.3.3 tempo/NO HOOKS)
3 x 100 x 12

Supersetting these two exercises was a nice switch up from the normal.

Standing Calves:
(3.3.3 tempo)
Plate loaded belt in case you were wondering, lol.
myself x 20
2 x 200 x 20
2 x 245 x 20

Target Stretch
Stretching was short and sweet tonight.

Time/Comments:
Very angry and upset for my Mary tonight she got some really bad news about hew newest addition to here family tonight.
Her newest grandson (William Henry McClain) was born Easter Sunday morning to her son and his wife who serves at Ft. Drum.
He was diagnosed with Tetraploidy. It's a chromosomedisorder.

Training was gonna be a run through the mill tonight but Mary came in and wanted me to kill it so I did for her.
Sometimes I dedicated my training to close friends or family but tonight I'm dedicating this one to little William!!!
My God give you what you need to win this battle little man!!!!

[BIGBOSS]

Nice!!!

[WidowMaker]

Nice!!!
Thanks Brother BOSS!

[WidowMaker]

HIGH VOLTAGE


Week 2

Back/ Biceps
Thursday, 12 April 2012

Barbell Bent-over Row:
(X.1.3 tempo)
2 x 135 x 12
225 x 8
300 x 6
(hooks/ belted)
325 x 4
335 x 4
(no hooks)
235 x 20

B/B rows were very good this evening. Lats are feeling it.

Straight-arm pulldowns:
(X.1.3 tempo)
100 x 12
2 x 210 x 12

Feeling these in my upper lats.

Hammer Curls:
(X.1.3 tempo)
30 x 10
3 x 60 x 10
40 x 20

O yeah! Forearms and bi's are feeling it now!

Concentration curls:
(X.1.3 tempo)
2 x 40 x 10
20 x 20

That's it forearms are shot as well as my bi's!

Target Stretch

Time/Comments:
Overall training was very good tonight but I wish my motivation was up a little more.
Think it's cos I missing my training partner!!!!

[milleniumgirl]

Where did you go Widow? I doubt you stopped working out ;)

[WidowMaker]

Where did you go Widow? I doubt you stopped working out ;)

ME?????
You left me and Mary stranded on fb lol.
..................ok i'll post back up before you both start twisting my arm at the same time, lol

[WidowMaker]

HIGH VOLTAGE


Week 8
Shoulders
Tuesday, 5 June 2012


1 minute rest between supersets and each wave.
WAVE #1-Superset.......15 reps.....10reps.....8reps
Front Laterals (seated) 27.5lbs 27.5lbs 27.5lbs
Funny Press (seated) 27.5lbs 27.5lbs 27.5lbs
Side Raises (seated) 27.5lbs 27.5lbs 27.5lbs
Bent-over Raises(seated) 27.5lbs 27.5lbs 27.5lbs
Punch Press (seated) 27.5lbs 27.5lbs 27.5lbs

Ok, my shoulders don't think this is funny anymore, nor do they believe me when I told them this was gonna be therapy work for a cycle of my training.

WAVE #2-Superset
Low-pull Cable Laterals:
35lbs x 15(full reps)

(1 minute rest)

35lbs x 5(top half reps) + 5(full reps)
(mixed each other)for 10 total

(1 minute rest)

35lbs x 5(bottom half reps) + 5(full reps)
(mixed each other) for 10 total

This was a fight today!!!!

WAVE #3-Superset
All lying on belly on a flat utility bench.
Horizontal Press:
22.5lbs x 15 (full reps)
Lying Laterals:
22.5lbs x 15 (full reps)

(1 minute rest)

Horizontal press:
22.5 x 5(top half reps) + 5(full reps)
(mixed each other) for 10 total
Lying Laterals (double pump top to start):
22.5 x 5(top half reps) + 5(full reps)
(mixed each other) for 10 total

(1 minute rest)

Horizontal press:
22.5 x 5(bottom half reps) + 5(full reps)
(mixed each other)for 10 total
Lying Laterals (double pump top to start):
22.5 x 5(bottom half reps) + 5(full reps)
(mixed each other)for 10 total

Shoulders are completely wasted. They are really pissed at me!!!!



Target Stretch
Gonna be sore from this one!!!!!

Time/Comments:
Mary trained with me tonight! She's killing it with some cardio and some mild leg work!!!!

Shoulders are trashed!
Overall training was good and motivation was around 8.

[WidowMaker]

HIGH VOLTAGE


Week 8
Squats
Wednesday, 6 June 2012

Box Squats:
RAW!
2 x 225 x 12
315 x 8
(belted/wrist wrap and knee sleeves)
515 x 3
605 x 2

Knee messing with me really bad today cos I was gonna bust out 8 reps of 605 butat least I got the 2 and I did not bother today with the 425 burnout for 20. Next week it's mine!!!!




Target Stretch
Good stretching as my knee needs some massage and ice.




Time/Comments:
Mary spotted me on squats. She always does such a great job spotting and motivating me!!!!

Training was short and sweet cos of my knee and my motivation was around 7.​

[WidowMaker]

HIGH VOLTAGE


Week 8
Traps/Calves
Monday, 11 June 2012

Rack Pull Shrugs:
(X.3.X tempo)
2 x 225 x 12
315 x 12
(hooked and belted)
405 x 8
495 x 5
2 x 365 x 20

Rack pulls were good but time to shift to Krock style for a few weeks on the working sets only to build up more strength for the drop sets that will follow them in strict form.

Seated Shrugs:
(X.3.X tempo)
3 x 100 x 15

SUPERSETTED WITH:

45 degree Inc. Shrugs:
(X.3.X tempo)
3 x 100 x 15

Superset shrugs were good today but the bad thing is 100's is the heaviest bells I got so I will have to add more sets to these.

Standing Calves:
(3.3.3 tempo/toes straight)
body weight x 20
200 x 20
245 x 20

Calf work was good but 2 things kept me from finishing: 1) I need to buy heavier carabiner clips and a heavier chain for my dip belt cos the clip almost broke during my set and 2) I need to build a wider calf block cos the adding of 45lb plates is pushing my feet off the ends of this block.

Heavy Bag:
3 point combo head shots and 3 point combo body/rib shots.
Total time 10 minutes!

Target Stretch:
My back needed a good stretch out today as it was really stiff.

Time/Comments:

Training wasn't too bad today. I misss my training partner as she had to work over today.

Still give it a 9 despite breaking my belt!

[WidowMaker]

HIGH VOLTAGE


WEEK 8
Back/ Biceps
Wednesday, 13 JUNE 2012




Barbell Bent-over Rows:
(X.1.3 tempo)
2 x 135 x 12
225 x 12
(hooked and belted)
305 x 6
335 x 4
345 x 4
245 x 20
B/B rows was good today. Change up due next back training day.


Chins:
(X.1.3 tempo)
4 x myself x 12
Need to add weight on chins next time.


Low Rows:
(X.1.3 tempo/ single quad drop set/no rest)
240 x 8
210 x 9
165 x 11
120 x 13 (fail)
Low rows finished off my back nicely.


Spider Curls:
(3.1.3 tempo/ curl bar/ fat gripz on work sets/ no count bar weight on plated sets)
2 x bar x 12
50 x 10
(fat gripz here on out/using both close and medium grip each set)
4 x 50 x 10
Spider curls was a ***** with these fat gripz.


Barbell Curl:
(3.1.3 tempo/ fat gripz/ all 3 grips)
3 x 65 x 10


Ab Glider:
(set-up for crunch)
2 x myself x 2 minute intervals
Ab work was ok but needs more focus on this.


Target Stretch:
Good stretch out today.


Time/Comments:
Solo through my back work cos Mary had to work over again. http://www.fitnessgeared.com/forum/images/smilies/frown.gif
Then Mary came in to train her legs while I finished off my biceps. http://www.fitnessgeared.com/forum/images/smilies/smile.gif


Man these damn Fat Gripz will humble you quick!
That's cool cos I will get my strength back using these on the bar then I will be even stronger when I take them off!


Overall training was very good today. I can't complain cos it did get better on through my training!!!
Motivation was around 10.

[WidowMaker]

HIGH VOLTAGE


Week 9
Shoulders
Friday, 15 June 2012


1 minute rest between supersets and each wave.
WAVE #1-Superset.......15 reps.....10reps.....8reps
Front Laterals (seated) 30lbs 30lbs 30lbs
Funny Press (seated) 30lbs 30lbs 30lbs
Side Raises (seated) 30lbs 30lbs 30lbs
Punch Press (seated) 30lbs 30lbs 30lbs

They're already saying it's time to call it a day lol.

WAVE #2-Superset
Low-pull Cable Laterals:
40lbs x 15(full reps)

(1 minute rest)

40lbs x 5(top half reps) + 5(full reps)
(mixed each other)for 10 total

(1 minute rest)

40lbs x 5(bottom half reps) + 5(full reps)
(mixed each other) for 10 total

Wow, for some reason these felt heavy today, but Mary was standing behind me so I had to make it just look a little heavy, lol.



WAVE #3-Superset
All lying on belly on a flat utility bench.
Horizontal Press:
25lbs x 15 (full reps)

(1 minute rest)

Horizontal press:
25 x 5(top half reps) + 5(full reps)
(mixed each other) for 10 total

(1 minute rest)

Horizontal press:
25 x 5(bottom half reps) + 5(full reps)
(mixed each other)for 10 total

Totally trashed my shoulders today. It's all I can do to raise my hands ,lol....love it!!!!

Jump Rope:
Maybe 2 minutes, if that. Wow I haven't jumped rope steady in years but I'll get it back. Mary and I was trying lol and getting frustrated and laughing at each other, lol.

Target Stretch
They needed it today!
Time/Comments:
Trained with Mary this evening! She's was killing it on her chest and tris today.

Overall training was good and motivation was around 10.

[WidowMaker]

HIGH VOLTAGE


WEEK9
Squats
Sunday, 17 JUNE 2012


Box Squats:
225 x 12
315 x 12
(belted/ wrist wraps)
8 x 405 x 3
Shaking it up a bit with speed squats today!


Glute/Thigh Blaster:
(X.1.3/ one-leg)
35 x 12
3 x 50 x 12
Still shaking things up a bit today as I tried out Mary's little machine cos she said it hits the glutes, hams and thighs good....and it does! Need more weight the next time I try this lol.


Side Twists:
3 x myself x 20
Ab work was good but still needs more.


Heavy Bag:
Combo body and head shots for 10 minutes.


Target Stretch:
Stretch out was good today as legs were stiff before and need a few more stretches today.


Time/Comments:
Train with Mary!!!!!
Mary killed it on her deads, traps and calves today!


Overall, my training was very good today as motivation was around 9.

[WidowMaker]

HIGH VOLTAGE


WEEK 9
Chest/Triceps
Tuesday, 19 JUNE 2012


Close-grip Bench:
(stop on chest/ Fatgripz all the way)
2 x 135 x 12
225 x 12
(wrist wraps and belted)
315 x 7



225 x 16




Felt good on close-grip today. Next week I'll either go for 10 @ 315 or move up in weight to 365 with the Fatgripz!


Low-inc. Tate Press:
(30 degree angle/ wrist wraps only/no lock-outs)
2 x 100 x 12
Felt good on these as tris are really starting to hurt now. Add more sets next training session.


Low-inc. Dumbbell Press:
(30 degree angle/bottom half only/wrist wraps only)
2 x 100 x 10
1 x 60 x 20
Even though bottom half reps work primarily the chest. My chest and tris both are shot!


Push-ups:
(military style/ using perfect push-up handles/no lock-outs)
2 x myself x 12
Hit the floor cos I'm done. Wanted to get 3 sets but not today. Next time!


Target Stretch:
My tris and chest are yell leave me alone lol. But they do like being stretched back out, lol.


Time/Comments:
Train with Mary!!!!!!
Once again she killed it on her back and biceps work! I'm so proud of her. She has come a long way and has fought through a lot!


Overall training was very good today. Was pleased with the work from the fat gripz.
Motivation was 10+!

[milleniumgirl]

You have interesting routines Widow (and you're strong ;))

[WidowMaker]

You have interesting routines Widow (and you're strong ;))

They are hybrid routines.
A blend of westside, metal militia, old school bb and my very own blend!

[WidowMaker]

HIGH VOLTAGE

WEEK 9
Traps/Calves
Thursday, 21 JUNE 2012

Rack Pull Shrugs:
(X.3.X tempo/ green band working sets)
2 x 225 x 12
315 x 12
(hooked/ belted and green banded)
405 x 10
4 x 495 x 10
Felt good and strong on these today as I wanted to stir things up a bit with the addition of the green bands.

Reverse Barbell Shrugs:
(X.3.X tempo/ hooked/ belted and green banded)
315 x 10
4 x 365 x 10
This was a nice change up and addition also as I haven't done these style of shrugs in a long time.

Arnold Side Laterals:
(3.1.3 tempo)
15lb kettle bell x 12
SUPER SETTED WITH:
Seated Bent-over Laterals:
(3.1.3 tempo)
30 x 12
This was a good super set mix for my upper back.

Standing Calves:
(3.3.3 tempo/ toes straight/ 2' wide stance/ new calf block-6" deep from top to floor/ heavy chain and carabiner clips for my dip belt/ let roll!)
body weight x 20
2 x 200 x 20
New depth is awesome! I'm loving the burn from this again.

Lying Leg Raises:
(blue band for resistance/ 10 sec tension holds)
1 x blue band x 3
Today wasn't a scheduled ab work day, but Mary challenged me, "Try this big boy!" and of course, I couldn't turn down a challenge from her! Needless to say; She kicked my ass cos she did 10 of these!

Heavy Bag:
10 minute combos
Sweaty knuckles lol is going to get raw, but that's cool cos I use no gloves.

Target Stretch:
Yes, my upper back needed this today. Feels like my shoulders are in my ears.

Time/Comments:
Train with Mary!!!!
Mary killed it on shoulders and abs today!
She did a total time of 30 minutes of cardio today: 10 min jump rope/ 10 min elliptical and 1o min step-ups!
Even though Mary is not a powerlifter or a bodybuilder (that's not her goal). She kills it i the gym anyways!
Keep going baby!!!! You're gonna reach your goal not matter what obstacles keep jumping in front of you!!!
Thanks for kicking my ass on the ab work today! That's ok, I'm man enough to take my ass kicking from you, lol.

My overall training was through the roof this evening!

[milleniumgirl]

You always push yourself hard when working out with Mary ;)

[WidowMaker]

You always push yourself hard when working out with Mary ;)


I have too, lol cos she says it's her playground and she expects nothing less than my best in the gym!

[WidowMaker]

HIGH VOLTAGE

WEEK 9
Back/Biceps
Saturday, 23 JUNE 2012

T-Bar Rows:
(2.1.2 tempo)
2 x 2-45 plates x 12
3-45 plates x 12
(hooked and belted)
4-45 plates x 8
4 x 5-45 plates x 8
T-bars was very good today for a re-start on this exercise.

Meadow Rows:
(2.1.2 tempo/strapped up-no belt)
4 x 2-45 plates x 12
SUPER SETTED WITH:
One-arm Dumbbell Rows:
(2.1.2 tempo/hooked-no belt)
4 x 100 x 12
Meadow rows and d.bell rows finished off my back good.


Spider Curls:
(3.1.3 tempo/curl bar-both grips/no lockout/no count bar weight on work sets)
2 x bar x 12
50 x10
(Fat Gripz)
4 x 60 x 10
Spider curls was killer today as I put a lot of focus on these. This is bar-none my favorite biceps exercise.


Barbell Curls:
(3.1.3 tempo/ all 3 grips/ Fat Gripz all way through)
3 x 75 x 12
These made toast outta my biceps.


Crunches:
(3.5.3 tempo)
2 x myself x 20
Good on crunches today but needs more sets.


Jump Rope:
10 minutes
Jump rope is wearing me out, but I'll get coordinated with it again.


Stretch:
Back needed a good stretching today, lol.


Time/Comments:
Mary had to work today but came in later to traing her legs! She killed it and was sweating so much I thought she was entering a wet t-shirt contest, lol.

Another killer ass training day jet-fueled by GDL LABS!!!!!
Overall training was very good today pleased with the results as my motivation was around 10.

[milleniumgirl]

Another guy who likes spider curls .... they're much better than concentration curls IMO :)

[WidowMaker]

Another guy who likes spider curls .... they're much better than concentration curls IMO :)

I learned this exercise from Larry Scott in his training years ago.
Most people do not know how to properly do this exercise.
If done correctly it can do wonder for your biceps peak and bellies.
It's always been a staple in my biceps training over the traditional barbell curl.

[milleniumgirl]

I learned this exercise from Larry Scott in his training years ago.
Most people do not know how to properly do this exercise.
If done correctly it can do wonder for your biceps peak and bellies.
It's always been a staple in my biceps training over the traditional barbell curl.

I do them on an incline bench ....

[WidowMaker]

HIGH VOLTAGE

Week 10
Shoulders
Monday, 25 JUNE 2012

High - inc. Dumbbell Press:
(2.1.2 tempo/no-lockouts on working sets)
2 x 30 x 12
50 x 12
(3 - triple drops)
70 x 12/60 x 9/50 x 8
70 x 12/60 x 8/50 x 7
70 x 9/60 x 8/50 x 6


Seated Dumbbell Front Laterals:
(2.1.2 tempo)
3 x 25 x 10
SUPERSETTED WITH:
Seated Dumbbell Side Laterals:
3 x 25 x 10


Behind Back Wrist Rolls:
(3.1.3 tempo)
95 x 10
135 x 103 x 185 x 10
(Fat Gripz)
2 x 95 x 20


Heavy Bag:
Combo rabbit jabs only x 10 minutes

Target Stretch:
Was needed today on both shoulders and forearms.

Time/Comments:
Train with Mary!!!

[PAiN]

Great work brother. Keep it up.

[WidowMaker]

Great work brother. Keep it up.

Thanks PAiN!

[milleniumgirl]

Awesome log that's for sure!

[WidowMaker]

HIGH VOLTAGE


WEEK 10
Squats
Wednesday, 27 JUNE 2012


Box Squats:
2 x 225 x 12
315 x 12
(belted/ wrist wraps)
1 x 405 x 3
8 x 455 x 3
Speed squats still on the menu!

Glute/Thigh Blaster:
(X.1.3/ one-leg)
2 x 75 x 12
50 x 20
Stopped here for now.

Windmills:
2 x myself x 20
Ab work was good but still needs more.


Heavy Bag:
Combo body and head shots for 10 minutes.

Target Stretch:
Good stretch today.

Time/Comments:
Solo today as Mary had to work over.

Today's training and motivation was around 7.

[WidowMaker]

Awesome log that's for sure!

Thanks MG!