Impossible is Easy...Miracles Take Longer

[Twist3dJok3r]

Due to complications from my name change yesterday (not able to edit my PRS on first page because journal is in my own name) this is my same journal just under a new name.

Stats: 5'11'' 164.6 lbs Experience: 9 months

2 mile time: 13:58:38
.250 mile time: 1:15
100 yard: 14:38
Bench Press: 270
Squat: 250
Deadlift: 365

Italics=Cardio
Underline=Weight training
Bold=Workout

[Twist3dJok3r]

Workout: Cardio/BW (6/8/08)

Pushups: 90x 50x 40x 30x 20x 20x

Wide Grip Pushups: 10x 10x 10x 10x 10x

Run w/ Cooldown: 2 miles=13.58.38 min. to .250 walk

Sprints: 100 yards 5x (16, 15, 15, 14.38, 15.74 sec.)

Jog w/ Stairs: 1/2 mile easy (5:10) to Stadium Stairs 5x to 1/2 mile easy (4:45)

[Twist3dJok3r]

Workout: Back/Bi/Abs/Cardio (6/9/08)

Pullups: 10xBW 7x5 5x10 5x25 5xBW 5xBW

DB Curls: 10x20 10x22.5 10x25 10x27.5 7x30 7x30 7x32.5 7x35 7x37.5

Lat Pulldowns: 10x170 10x190 10x210 7x230

Behind Neck Cables Pulldowns: 10x170 10x190 10x100 7x110

Standing Cable Curls: 10x50 10x60 10x70 7x80 7x90

Ab Crunch: 50x70 40x80 30x90 20x100 10x110

Situps superset w/ Leg Raise & Flutter Kicks: 25x (10/10) 25x (10/10) 25x (10/10) 25x (10/10)

Rain Run: ~3.6 miles (32:17)

[Twist3dJok3r]

Workout: Chest/Tri (6/10/08)

Bench Press: 10x135 10x205 7x215 5x220 5x225 3x235 3x245

DB Hammer Press: 10x20 10x22.5 10x25 10x27.5 10x30

Rope Tri Pushdown: 10x30 10x40 10x50 10x60 10x70

Cybex Tri Ext: 10x50 10x60 10x70 10x80 10x90

Workout 2: HIIT

HIIT as follows...

.250 mile warmup (1:32)

.250 sprint (1:15)

.250 mile cooldown (2:03)

5x100 yard sprints (14.52 14.80 14.65 14.64 15.6)

.250 mile cooldown (1:56)

[Twist3dJok3r]

Workout: Abs (6/11/08)

Ab Crunch: 60x50 50x60 50x70 40x80 40x85 30x90 20x95 15x100 10x110

DB Decline Russian Twists (1,2,3...1 count): 10x10 10x12.5 10x15 10x17.5 10x20

Knees to Chest: 25x 25x 25x 25x

Hanging Knee Raises: 15x 12x 10x 10x 10x

[tinyman5000]

looks like you're doing alot of conditioning? what's your schedule/split like

[Twist3dJok3r]

Originally Posted by tinyman5000

looks like you're doing alot of conditioning? what's your schedule/split like

Sun: Run/BW exercise
Mon: Back/Bi/Abs & Easy cardio
Tue: Chest/Tri & HIIT
Wed: Abs
Thur: Run/Shoulders
Fri: Legs/Abs
Sat: Off

[Twist3dJok3r]

Workout: Cardio/Shoulders & Traps (6/12/08)

Road Run w/ Hills (4:45 a.m.): 3.1 miles (26:00:70 min.)

BB Shrugs: 10x135 10x185 10x205 10x215 10x225 7x235 7x245

DB Clean and Press: 10x30 10x35 10x37.5 10x40 7x42.5 7x45

Arnold Press: 10x25 10x30 10x35 10x40 10x40 7x50 7x55

Superset Side DB w/ Front DB Raises: 10/10x15 10/10x20 10/10x22.5 7/7x25 7/7x30

[Twist3dJok3r]

PR: Bench Press Reps (245x5 @ 164.4 on 6/12/08)

Camera only shows 4 (15 sec. time limit )

[Twist3dJok3r]

Workout: Legs (6/13/08)

Squats: 3x135 1x225* (Going for max, ****ed up my back on 225)

Rotary Calf: 10x250 10x270 10x290 10x310 10x330

Seated Leg Curl: 10x70 10x80 10x90 10x100

Leg Ext: 10x110 10x130 10x140 10x150

[Twist3dJok3r]

Workout: BW Push (5/14/08)

Pushups: 55x 45x 35x 25x 15x

Diamond Pushups: 15x 15x 15x 15x

Wide Grip Pushups: 10x 10x 10x 10x

[Twist3dJok3r]

Workout: HIIT/Abs (6/15/08)

Situps: 30x 30x 30x 30x

Superset Leg Lifts w/ Flutter Kicks: 15/10x 15/10x 15/10x 15/10x

HIIT: ---Below---

.500 mile sprint straight away & jog corners (3:12)

1 mile tempo run (7:06)

100 yard sprints (14.46, 14.07 (PR), 16.37

200 yard suicide (00:39:18)

.250 mile jog (2:17)

10x stairs (4:50)

.250 mile jog (2:17)

[Twist3dJok3r]

PR: 100 yard (6/15/08)

00:14:38 > 00:14:07

[Twist3dJok3r]

Workout: Cardio & Back/Bi (6/16/08)

Pullups: 12x 7x 5x 5x 5x 5x 3x 3x

DB Curls: 10x20 10x30 10x35 10x40

Lat Pulldowns: 10x85 10x100 10x120 10x140

BB Curls: 10x30 10x40 10x50 10x60

DB Rows: 10x30 10x35 10x40 10x45

Cardio: 4 miles (33:10:50)

[Twist3dJok3r]

Workout: Chest/Tri (6/17/08)

Bench Press:10x135 10x185 10x195 7x205 5x215 3x225 3x235

Dips: 20x 15x 12x 10x 7x 5x 5x 3x

Tri. Rope Pushdown:10x30 10x35 10x42.5 10x45 10x50

Superset Skull Crushes w/CGBP: 10/10x40 10/10x50 10/10x60 10/10x70 7/7x80

[Twist3dJok3r]

Workout: Shoulders/Traps/Abs & Cardio

Db Shrugs: 10x55 10x60 10x65 10x70 10x75 10x80

Behind Neck Cable Pulldows: 10x85 10x100 10x120 10x140 10x160

Arnold Press: 10x30 10x40 10x50 10x55 10x60

DB Front Raises: 10x15 10x20 10x25 10x30 7x35

Situps: 30x 30x 30x 30x

Self Supported Leg Raises: 20x 20x 20x 20x

Hill Runs: Total=2 miles (1 mile inclines & 1 mile declines)

[Twist3dJok3r]

Workout: BW/Legs* & Cardio

Pushups: 50x 25x 40x 20x 30x 15x 20x 10x

Russian Twist: 10x4 10x6 10x8 10x10

Self Support Leg Raises: 25x 25x 25x 25x

Squats: 10x45 10x65 3x115* (lower back still sore)

Road Run: 3.1 miles (26:57)

[Twist3dJok3r]

Workout: Abs (6/20/08)

Situps: 30x 30x 30x 30x

Leg Raises: 15x 15x 15x 15x

Reverse Crunches: 15x 15x 15x 15x

[Twist3dJok3r]

Workout: Legs/Forearms & Cardio (6/21/08)

Leg Press: 10x135 10x225 10x315 10x405 3x475* (lower back gave out)

DB Lunges: 10x10 10x12.5 10x15 10x20 10x25

Rotary Calf: 10x250 10x270 10x290 10x300 10x310

Wrist Curls: 25x45 25x50 25x55 25x60 25x65

Reverse BB Curls: 10x45 10x50 10x55 10x60 1065

Bike: 15 min. (4.44 miles)

[Twist3dJok3r]

Workout: HIIT & BW (6/22/08)

Road Bike: 10 miles (~40 min.)

to...

Road Run: 1.5 miles (~12 min.)

Pushups: 30x 30x 30x 30x

Situps: 30x 30x 30x 30x

[Twist3dJok3r]

Workout: Back/Bi/Forearms & HIIT (6/23/08)

Pullups: 10x 7x 5x 5x 3x

Chinups: 10x 7x 5x 5x 3x

DB Curls: 10x20 10x22.5 10x25 10x27.5 10x30 7x32.5 7x35

Cybex Lat Pulldowns: 10x170 10x190 10x200 10x210 10x220

Reverse BB Curls superset w/ Wrist Curls: 10/25x50 10/25x55 10/25x60 10/25x65

Cable Lat Pulldowns: 10x70 10x80 10x90 10x100 10x110

HIIT: --Below--

Treadmill Run: Total= 2 miles (Every 2 min, change mph by .5 ranging from 7.0-9.0)

to...

Treadmill Walk: 2 min. @ 2 mph

to...

Row: 1/2 mile (4:10)

[Twist3dJok3r]

Workout: Chest/Tri/Abs (6/24/08)

Bench Press: 10x135 10x185 10x195 7x205 5x215 5x225 3x235

CGBP: 10x135 10x145 7x155 5x165 3x185

Incline DB Press: 10x45 10x50 7x55 5x60 5x65

DB Hammer Press: 10x15 10x17.5 10x20 10x22.5 10x25

Tri. Pushdown: 10x30 10x40 10x50 10x60

Leg Raises: 12x 15x 20x 25x

Knees to Chest: 25x 20x 15x 10x

Swiss Ball Situps: 25x 20x 15x 10x

[jgood]

Nice 2mile ... I'm in.

[Twist3dJok3r]

Workout: Shoulders/Traps/Abs/Legs*/HIIT

DB Shrugs: 10x55 10x70 10x75 10x80 10x85 10x90

Behind Neck Cable Press: 10x60 10x70 10x80 10x90 10x100

DB Raises: 10x20 10x22.5 10x25 10x30

Situps: 30x 30x 30x 30x

Flutter Kicks Superset w/ Leg Raises: 10/10x 10/10x 10/10x 10/10x

Squats*: 10x45 10x115 10x135 10x145* (lower back felt much better, minimal pain)

HIIT: --Below--

Treadmill Run: 15 min. (2.2 miles)

to...

Long Bike: 15 min. (4.5 miles)

[Twist3dJok3r]

Workout: BW/HIIT (6/26/08)

Pushups: 60x 50x 40x 30x 20x 10x

Dips Superset w/ Palms in Chins: 5/5x 5/5x 5/5x 5/5x 5/5x

Pullups: 5x 5x 5x 5x 5x

HIIT: --Below--

Treadmill Run: 1 mile (6:08)

to...

Long Bike: 4.40 miles (15 min.)

[Twist3dJok3r]

Workout: Legs (6/27/08)

Squats: 10x45 10x135 7x155 5x185 (Almost no pain!)

DB Lunges: 10x20 7x25 5x30 3x35

Seated Calf Raises: 25x50 15x90 10x180 10x200

[Twist3dJok3r]

Workout: Back/Bi/Forearms (6/28/08)

Warmup: 5 min. stretch & 5 min bike (1.15 miles)

Pullups (20 sec. rest): 10x 7x 7x 5x 5x 3x 3x

Cybex Lat Pulldown: 10x190 10x210 10x230 10x250

Cable Pulldowns: 10x100 10x110 10x120 10x130

DB Curls: 10x25 10x27.5 10x30 10x35 10x40

Reverse BB Curls: 10x45 10x55 10x60 10x65

DB Wrist Twist: 10x10 10x15 10x20 10x25

[Twist3dJok3r]

Workout: HIIT (6/29/08)

HIIT: --Below-- (HOT out, dirt track. No new PR's because track was not regulation)

~2 mile run (14:47:30)

.250 walk

~100 yard sprints
1.) 00:13:01
2.) 00:12:47
3.) 00:15:08

.250 walk

Up and Over Box Jumps 5x

[Hp-20]

Wow hardcore training, sorta thing i wanna get into, but I think I would incorporate less cardio and more weighted pulls ups etc, But very nice none the less! , hows your weight and strength changed?

[Twist3dJok3r]

Originally Posted by Hp-20

Wow hardcore training, sorta thing i wanna get into, but I think I would incorporate less cardio and more weighted pulls ups etc, But very nice none the less! , hows your weight and strength changed?

Hey thanks. My strength has been slowly increasing. However, I was cutting and now, since starting this journal, I am clean bulking. So my strength has started to go up. My upper body strength has been the most noteable so far. Mainly because I slightly tweaked my lower back and havent really been able to go heavy on lower body.