Thread: Rights Of Passage

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

I'm following your log. Looks damn good!

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.

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

Strong T Bar rows there Widow!

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.

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.

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

Thanks MM!