Thanks Bilal123!
Thanks Bilal123!
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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!!!!
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.
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.Originally Posted by Reaper
The only thing I worry about now is getting a letter or a call saying why is there gear in your blood, lol.
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+!
Last edited by WidowMaker; 12-24-2011 at 08:44 PM.
Way to knock it out WM.
Thanks j!
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+!
Last edited by WidowMaker; 12-26-2011 at 03:05 PM.
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.
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