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.
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.
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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.Originally Posted by Reaper
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.
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.
Sounds like you guys are tearing it up. Keep up the hard work.
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.
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.
TWISTED POWER
Week 3Monday, 2 JAN 2012Back/ 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.
Great job as always Widow. Happy New Year to you and Mary
Damn Bro that is a hardcore workout. I just started the 5/3/1
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