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  1. #1
    Regular Poster Twisty's Avatar
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    Red face Twisty Mission Impossible

    Hey all.
    Between August 10-26 was down with a nasty inter galactic viral bacteria aka flu.

    Lost 1.5kgs and felt demotivated.

    Monday 27th /Back and Shoulders

    Stretches/cardio
    Bent over barbell row bar x12, 40x8, 50x6x4
    OH Press bar x12, 30x10, 45x6x4 Last set I could only do 5 nasty exercise
    Deadlift 40x12,60x10, 80x6x4
    Pull ups BWx12,8,6
    Alternating front and side dumbell raises 8x8x3 each
    Standing bicep curl 25x8x3.

    I pushed really hard but was definitely weaker than two weeks prior was expecting that so stronger than I thought.


    28th/ Chest and Triceps

    Stretches/cardio
    Bench Press bar x12, 40x8, 60x6x4
    Cable fly(high) 10x8x3
    Superset Close grip push ups 8x2 ,tricep bench dips 20x2
    Assorted core exercises. (plank,bicycle crunches, etc)

    Managed reasonably well.

    29th/ Legs

    Stretches/cardio
    Squat bar x12, 40x10, 60x8, 70x6x3. Lost form on last rep of last set.
    Standing Reverse leg curls 20x8x3
    Leg extensions 60x8x3
    Donkey calf raises 120x20x2
    Seated calf raises 60x20x2.
    Assorted core exercises and stretching.

    Haven't had jelly legs in awhile, legs are really sad.

    30th/Chest triceps

    Stretches/cardio
    Bench Press bar x12, 40x8, 60x6x4
    Cable fly(high) 10x8x3
    Superset Close grip push ups 8x2 ,tricep bench dips 20x2
    Assorted core exercises. (plank,bicycle crunches, etc)

    Was supposed to be a light day but when I got there I felt like lifting and to really focus on form with the BP, was good even though a little DOMS.


    The idea is to push another rep on work sets every session from 6-8 then add weight and start at 6 again, will see if this works next 8 weeks.

  2. #2
    Strong Peach GaPeach's Avatar
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    yay for starting a log! Nice work
    "Yes you are deceptively strong. Now you look strong but you look women strong, when in reality you are beast-mode strong " - Matty

    November 2012 Log of the Month

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    Max Numbers: Squat - 225, Dead Lift - 245

  3. #3
    Regular Poster Twisty's Avatar
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    Thanks Peach.

    31/08
    Stretches/cardio
    OH Press bar x12, 30x10, 45x6x4
    Bent over barbell row bar x12, 40x8, 50x6x4
    Deadlift 40x12,60x10, 80x6x4 New 100x3
    Pull ups BWx8,7,6
    Alternating front and side dumbell raises 8x8x3 each
    Standing bicep curl 25x8x3.

    Had a difficult session yesterday, uhm... only two reasons I could think of 1) I swopped BB row and OHP around. 2) I had a lunchtime quickie before my workout..tmi?

    On another note the DL felt good so I tried for a new best of 100kgs it felt relatively easy considering my general mood.

  4. #4
    Regular Poster Twisty's Avatar
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    01/09

    Stretches
    Hanging pike 3x3
    Bicycle crunches 3x30
    3000m rowing just under 13mins.


    03/09

    Bosu ball air squats etc
    Squats bar x15, 40x10, 60x8, 75x6x3 last set only 5.
    Standing leg curls 25x8x3
    Leg extensions 65x8x3
    Donkey calf raises 120x20, 150x20
    Seated calf raises 60x15, 60x10
    Assorted ab exercises high intensity
    Inner and outer thigh seated machine 2x50 ea.
    6min rowing.

    Squats went well working set at BW finally.
    Last edited by Twisty; 09-03-2012 at 12:56 PM.

  5. #5
    Strong Peach GaPeach's Avatar
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    nice work twisty!
    "Yes you are deceptively strong. Now you look strong but you look women strong, when in reality you are beast-mode strong " - Matty

    November 2012 Log of the Month

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    Max Numbers: Squat - 225, Dead Lift - 245

  6. #6
    Regular Poster Twisty's Avatar
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    Quote Originally Posted by GaPeach View Post
    nice work twisty!
    Thanks Peach trying to get confident in my lifts, think a big part of it is mental.

    04/09
    3000m rowing
    Mat work for abs varied
    Stretches
    Tried a Bosu class was frustrating left 15min in even though I don't generally give up on things.
    Hanging leg raises 3x12
    Was a disjointed light day.

    05/09
    Bench Press Barx12, 40x10, 60x8, 65x6x3...only 10kg away from BW on working sets.
    Seated Cable fly 12x8x3
    Close grip pushups x8 followed by 20 bench dips 3 sets.
    15min Ab mat work
    Leg raises and knee raises on dip station various.

    Good workout BP up 5kg and triceps were punished.

  7. #7
    Regular Poster Twisty's Avatar
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    06/09
    Some bosu balancing and stretching
    Row 3000m
    20mins intense ab work
    75 mins Yoga Hatha

    07/09

    OH press Bar x12, 30x10, 40x8, 50x6x3 only 5 in the last set. But very impressed with the weight increase.
    Barbell row Barx12, 30x10, 40x8, 55x6x3.
    DL 60x8, 80x6x3, 100x1, 120x1, 140x1.
    Tried 3 pps and asked a random guy to check my form he said it was cool but think it turned into RDL at some point.
    Pullups BWx8x3 felt really good.
    Side raises 10x8, 10x6, 10x4 went from 8kg to 10kg thus the rep drop
    Front raises ^ same.
    Standing Bicep Curls 25x8x3

    A good workout left the gym with a smile, impressed with my grip and my OHP.

  8. #8
    Regular Poster Twisty's Avatar
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    10/09
    Bosu warm up.
    Squat Bar x12, 40x10, 60x8, 75x6, 75x5, 75x6, 75x6
    Standing leg curls 25x8x3
    Leg extensions 65x8x3
    Donkey calf raises 121.5x20, 151.5x20
    Seated calf raises 60x15x2
    Leg Adductor 50x12
    Leg Abductor 50x12
    15min High Intensity mat work for abs.

    Cutting down calories this week, squats are still problematic feels like one hip joint is more mobile than the other causing a shift to the right when going past parallel. Put box at the right height to make sure I'm consistently hitting the same level was touch and go not box squats.

  9. #9
    Regular Poster Twisty's Avatar
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    11/09
    Bench Press Bar x12, 40x10, 60x8, 65x6, 65x6, 65x5
    Incline BP 40x8x3
    Close grip push up 8x3 alternating with bench dips 20x3
    Windshield wiper x3
    Mason Twists 20x5
    Bicycle crunches 30x5
    Hanging knee raises +10kg 12x5

    Was good session although my shoulder joint has a bit of a twinge this morning.

  10. #10
    Regular Poster Twisty's Avatar
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    12/09
    OHP bar x12, 30x10, 40x8, 50x6, 50x5, 40x8
    Bent over row bar x12, 30x10, 40x8, 55x6, 55x6, 55x6
    Deadlift 60x8, 80x6, 100x4, 110x1, 120x1, 130x1
    Pull ups BWx8x4
    Side&Front Raises 8x8x3
    Preacher Curls 15x12, 20x10, 20x10x2

    Shoulder tweaking a bit messed with the OHP and glutes still sore from Monday Squats, will have to rethink my program.

  11. #11
    FEAR NO BARBELL EliteDreams's Avatar
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    Nothings impossible,you work hard,keep it up.
    ANTI FAILURE

  12. #12
    Regular Poster Twisty's Avatar
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    Quote Originally Posted by EliteDreams View Post
    Nothings impossible,you work hard,keep it up.
    Thanks ED appreciate it.

  13. #13
    Regular Poster Twisty's Avatar
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    13/09
    75mins Yoga-Hatha

    14/09 New Program
    500m/2min rowing
    Squats 20x14, 30x12, 40x10, 50x8, 60x6, 70x4, 80x2, 70x4, 70x4
    Standing Leg Curls 20x10, 25x8, 30x6 per leg
    Donkey Calf raises 120x20, 150x20, 120x20
    Seated Calf raises 60x16, 60x20, 60x14
    Incline Reverse crunch 12x5

    A really awesome Squat session absolutely loved it.
    Im aiming to add 2.5kg per week so by end of the year 100kg for 2.
    Last edited by Twisty; 09-17-2012 at 02:03 PM.

  14. #14
    Regular Poster Twisty's Avatar
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    17/09
    500m/2min rowing
    Squats 22.5x14, 32.5x12, 42.5x10, 52.5x8, 62.5x6, 72.5x4, 82.5x2, 72.5x4, 72.5x4
    Reverse Leg Curls 20x10, 25x8, 30x6
    D/calf raises 120x20, 150x20, 120x20
    S/calf raises 60x20, 60x20, 60x20
    Abs general mat work.
    Push ups 12, 10, 12, 10

    Shoulder still sore that's why the leg session again, hopefully by Wed ill be able to do Chest.
    Good workout with a decent increase that I hope to do every week for the next 8 weeks till I can do 100kg for 2 which will be 1.5 BW @ 1 rep max theoretically.
    Last edited by Twisty; 09-17-2012 at 02:03 PM.

  15. #15
    Regular Poster Twisty's Avatar
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    18/09
    500m rowing/2min
    Stretches especially for hams and hip mobility.
    Some light cardio, stretching yoga for shoulder.
    General ab work, leg raises etc.
    Disjointed blaaah workout session, shoulder has me worried.

    19/09
    Rotator cuff exercises
    500m rowing/2min
    BP 22.5x12, 32.5x10, 42.5x9, 52.5x6, 62.5x4, 72.5x2, 62.5x4, 62.5x4= 51reps
    I.BP 22.5x12, 32.5x10, 42.5x8, 52.5x6, 57.5x4=40 reps
    Close grip pushups followed directly by bench dips. 8/20, 8/20, 6/20, 7/20. Third set medicine ball pushups.
    Mat work 15min abs high intensity burnathon +- 240 reps
    Kettlebell lunges 12/12, 16/10, 20/8, 24/12 weight per hand/reps per leg

    Was a good day shoulder feeling better, however I think its the racking and unracking of the bar that is causing my shoulder/rotator to hurt maybe because it is racked so low I may try setting up a bench in the squat racks where there are higher pins. 72.5kg is a new PR for me shoulder hurt as I unracked so it was a difficult two reps. Have now incorporated Incline Bench Press permanently to my routine and have also added a leg exercise(lunges) so legs get one primary day and two secondary days in a week, the same with chest when I now do pushups on a leg day.

    Goals for 1st Jan 2013
    Squat 110kgx2. Currently 82.5kgx2
    Bench Press 100kgx2. Currently 72.5kgx2
    Overhead Press 70kgx2. Currently 52.5kgx2
    BB Row 90kgx2. Currently 62.5kgx2 To be confirmed Friday
    Deadlift 140kgx2. Currently 112.5kgx2 To be confirmed Friday

    Body Goals 75kg @ 8%=69kg LBM compared to Jan 2012 69kg @ 20%=55.2kg LBM. Currently 74kg @ 12%= 65.1kg LBM

    I'm giving the next 3 months a big push but also smart no more 6 days weight training also more reps per body part.
    I want a solid base to work on next year.

  16. #16
    Regular Poster Twisty's Avatar
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    20/09
    2min/500m rowing
    Triple superset 20 eccentric crunches/30 mason twists/hanging straight leg raises 10 rinse repeat x4.
    Rotator cuff exercises various.
    Light stretching.

    21/09
    Rowing 500m/2min
    OHP 22.5x16, 32.5x8, 42.5x4, 52.5x3, 42.5x5, 42.5x4= 40reps
    BB Row 22.5x12, 32.5x10, 42.5x8, 52.5x6, 62.5x4, 72.5xFail. = 40reps
    DL 62.5x12, 72.5x6, 82.5x5, 92.5x4, 102.5x3, 112.5x2 = 32reps. Silly to have done 12 on first set.
    Wide grip Pull Ups BWx8, BWx8, BWx8, BWx7
    Standing calf raises 100x20, 100x20
    Seated Calf raises 50x20, 50x16
    Front and Lat raises 8x10, 8x8, 8x10, 8x7. Weight in each arm Lat superset with front.
    Preacher curls 25x8, 25x6, 25x4 Eccentric Tempo 3 0 1 0

    Was overall a good workout the stocky powerlifter that never says anything chatted to me the guy is strong and such awesome form I see a mine I can dig later for info. Have a little hayfever, shoulder was good although I will ice it tonight just to make sure I keep the inflamed muscle down. Looking forward to 2.5kg across the board increases next week. Workouts taking longer and longer these days not sure if it's a good thing or I should start being strict with my 1mins between sets with a stopwatch.
    Long weekend National Braai Day Monday throw a snoek on the braai.

  17. #17
    Regular Poster Twisty's Avatar
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    25/09- small long weekend
    Treadmill 3min 7% and 7km/per hour.
    Squats 25x14, 35x12, 45x10, 55x10, 65x6, 75x4, 85x2, 75x4, 75x4= 66 reps
    Standing leg curls 20x10, 25x8, 30x6
    D/calf Raises 120x20, 150x20, 120x20
    S/calf Raises 40x20, 50x20, 60x20
    Abs-Eccentric weighted crunches on floor 4x12,
    Mason Twists with 8kg kettlebell 4x20,
    2min Plank
    Leg raises bent and straight leg 20/10x4
    Push-Ups 20, 16, 12, 12.

    Was a good workout although I had a bent bar which slightly irritated me, overall think I accomplished the weight increase nicely.
    Last edited by Twisty; 10-01-2012 at 01:52 PM.

  18. #18
    Regular Poster Twisty's Avatar
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    26/09
    Core work with a buddy at his gym.
    One arm dumbell snatches 20kgx12 four sets.
    Various ab sets and supersets +- 250 reps.

    Was a good light workout.

    27/09
    2min/500m row
    Bench Press 25x12, 35x10, 45x8, 55x6, 65x4, 75x2, 65x4, 65x4 =50reps
    Incline Bench Press 25x12, 35x10, 45x8, 55x5, 55x5 =40reps
    Close grip Push up/bench dips. 8/20, 4/15, 8/17, 7/15 Headstands between sets.
    Lunges 12x12, 16x10, 20x8, 20x8. Weight is per kettlebell in each hand.
    Ab work, weighted crunches, mason twists, crossover crunches 20/30/15 x 4
    Various planks etc= 15mins and 1 litre of sweat.

    Was a good workout...but except for the new PR on the BP I had a guy spot me and he touched the bar and it went skew now Im not sure how much of the lift was me. NOTE: Dont ask him again.
    Last edited by Twisty; 10-03-2012 at 03:32 PM.

  19. #19
    Regular Poster Twisty's Avatar
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    29/09
    2min 500m rowing
    OHP 25x16, 35x8, 45x4, 55x2, 45x5, 45x6 = 41 reps
    B/row 25x12, 35x10, 45x8, 55x6, 65x6 = 42 reps
    DL 65x7, 75x6, 85x5, 95x4, 105x3, 115x2 = 27 reps
    Pullups BWx8 x 4 sets
    Side/Front raises 8/8, 8/8, 8/6, 8/8 x 9kg each hand
    Calves 25x12x3 weight/reps/sets
    Curls E-bar 25x7, 25x5, 25x5

    Interesting workout, find my form on the second rep of the deadlift better than the first thus why I do 2 rep max.
    Im trying to do more work in less time, So pullups 30 sec break side raises, 30sec break front raises 30sec break back to pullups.
    Curls hold bar in one hand do one leg calf raises swop bar and legs 30 sec break curls etc for three sets, gets the heart rate up.
    I'm currently on about 2300 kcal during the week on weights days and 2000kcal on cardio days, and about 2500kcals on weekends as a sort of refeed. Think Im down to about 11-12% bf now about 3% to go.

    30/09
    Late nights alcohol and Thai food marked the weekend.
    Worked in the garden, cleaned the pool and took the dogs for a 1km sprint around a few blocks.
    Back to straight and narrow tomorrow.

  20. #20
    Regular Poster Twisty's Avatar
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    01/10
    2min/500m rowing.
    Squats 27.5x14, 37.5x12, 47.5x10, 57.5x8, 67.5x6, 77.5x4, 87.5x2, 77.5x4, 77.5x4 = 64reps
    Leg Curls 20x10, 25x8, 30x6.
    Calves BW x 20,15,12 one legged
    Push-ups 25, 24, 18, 14
    Abs: Cross over crunch, mason twists 12kg KB, slow crunches, ploughs and headstands. 15min

    Was a good workout, left hip initially felt a little tight and tweaky and calves still sore strangely so took it easy on them.
    Push ups were good hopefully they help with my bench this week, will definitely try setup a bench in the squat rack so I can go without a spotter.

  21. #21
    Regular Poster Twisty's Avatar
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    02/10
    1000m rowing
    Core work on the mat general.

    03/10 weight 72.5kg
    Bench Press 27.5x14, 37.5x12, 47.5x9, 57.5x6, 67.5x4, 77.5x2(171lbs), 67.5x4, 67.5x4 = 55 reps
    IBP 30x10, 40x8, 50x6, 60x4, 50x6, 50x6 = 40 reps
    Chest dips bwx10, bwx5 shoulder hurt so stopped weight was comfortable
    Close grip pushup/bench dips 8/20, 8/20, 8/20, 8/20
    Lunges 12x12, 16x12, 20x10, 24x8 KB per hand/reps per leg.
    Abs: 20/30x4 20 weighted crunches with 10kg dumbell setted with 30 mason twists with 16kg KB.
    Leg raises in chair straight leg x 12

    Good session did BP in the rack felt good last rep on 77.5 was almost impossible but had the safety of the rack some a-holes were looking at me funny and one guy suggest I rather use the smith...wtf. Earlier in the day I took the BP in the rack for a test drive and did 80kg for 1rm was impressed with myself. 2 plates per side by end of year..hopefully.
    Last edited by Twisty; 10-03-2012 at 03:33 PM.

  22. #22
    Regular Poster Twisty's Avatar
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    04/10
    5min spinning
    15min treadmill
    Core work

    05/10
    OHP 27.5x16, 37.5x8, 47.5x4, 57.5(127lbs)x2, 47.5x5, 47.5x4
    B/Row 27.5x12, 37.5x10, 47.5x8, 57.5x6, 67.5(149lbs)x6
    DL 67.5x7, 77.5x6, 87.5x5, 97.5x4, 107.5x3, 117.5(259lbs)x2
    Pullups 8x4@BW
    S/F Raises 8/8, 8/8, 8/8, 8/8 x 9kg
    Calf raises one leg 24kg KB 15, 12, 10.
    Dumbell Curls 10kg x 8, 6, 5

    Was a good session feeling a little low on energy 4 weeks into cutting down 4% roughly.

  23. #23
    Strong Peach GaPeach's Avatar
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    Nice work twisty, especially considering the decrease in energy!
    "Yes you are deceptively strong. Now you look strong but you look women strong, when in reality you are beast-mode strong " - Matty

    November 2012 Log of the Month

    Instagram: fitmomkali

    Max Numbers: Squat - 225, Dead Lift - 245

  24. #24
    Regular Poster Twisty's Avatar
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    08/10 Eating week.
    Stretches and Bosu ball squats
    Squats 30x14, 40x12, 50x10, 60x8, 70x6, 80x4, 90x2(198lbs), 80x4 = 60 reps
    Standing Leg Curls 25x12, 30x6, 20x10
    D/Calf Raises 60x12, 120x16, 120x12
    One legged Standing Cald Raises 24x10, 24x10, 24x12
    Push ups 25, 22, 18, 16
    Abs weighted situps 12kg x 12, 10, 10
    Mason Twists 12kg x 30, 30, 30
    Modified Dragon Flag. 3 x 10

    Was a pretty good workout upped calories again for this week was getting too hectic 4 weeks in a row at deficit, plus my father is here we eating out everyday.

  25. #25
    Regular Poster Twisty's Avatar
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    09/10
    Assorted plough/dragon flags
    20min med-intensity treadmill.

    10/10
    BP 20x14, 30x12, 40x10, 50x8, 60x6, 70x4, 80(176lbs)x1, 60x8, 60x6, 70x3
    IBP 30x12, 40x10, 50x6, 60x4
    Close grip Pushups/bench dips 8/20, 8/20, 8/20, 8/20
    Lunges 12x16, 16x12, 20x12, 24x8... KB per hand/reps per leg

    Seemed to have pulled my trap this morning been a little stressed so didnt manage what I set out to do got 80kg for 1 instead of 2, will do same setup again next week and only progress when I manage 80x2. Have lee- way for 4 missed PRs, any more and I wont hit my 2pps bench by end of the year.
    IBP was also lower than wanted but not to fazed since it's an accessory.
    Lunges went well. Was stuck for time so no core work sadly.

 

 

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