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  1. #1
    Registered User twister3634's Avatar
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    Twisters log of conquering body and mind

    So I'm going to start logging again, I trained for football / powerlifting for about the past 5 years.
    I'm a senior at UCLA
    and majoring in Molecular Biology. I also play bass in a reggae band Iya Terra

    I got hurt over a year ago -- my PR's raw were
    Sq- 525
    Bench - 375
    Deadlift - 601

    I've gotten my nutrition down -- I''ve been carb cycling and doing extreme fasting regimes.

    I want to compete physique very soon.!!

    Heres a lil progress picture.

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  2. #2
    Registered User twister3634's Avatar
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    11/8 workout

    ATG squat-

    135x10
    185x10
    225x20

    Shoulder mobility

    Incline DB Bench w/ 3 sec pause
    80's x 6,6,6,7

    Standing DB press
    60's x4,4
    45's x6,6

    Skullcrushers SS Rear delt fies
    4x12x12

    Abdominals.

    Pretty short 35 minute workout today.

    Cheat Meal day also
    cals were excess of 6,000
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  3. #3
    Doozy IK9's Avatar
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    IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000) IK9 is just really nice. (+1000)
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    Insane lifts man. I'll be following along!
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  4. #4
    Registered User twister3634's Avatar
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    Originally Posted by IK9 View Post
    Insane lifts man. I'll be following along!
    thanks man!! heavy lifts == dense a$$ muscle!!!

    heres a few vids!!



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  5. #5
    Registered User twister3634's Avatar
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    11/9 Saturday

    20 minutes foam rolling Recovery

    Circuit
    5 Box Jumps @ 30"
    15 pushups
    15 Band Pull aparts

    Weight 199
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  6. #6
    Registered User twister3634's Avatar
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    for a variety of reasons, and the fact i need more mass i'm going to start here at 199 and work up to 210-215 over the next 10-12 weeks

    workout day calories a little above 4,000
    Off days around 3,000


    11/11 Workout
    Wide Grip Pullups w/ pause

    BW pullups
    3x5
    BW + 20lb pullups
    4x6

    Chest Supported row, really focus on the squeeze
    6x6 alternating grips

    DB shrugs w/ 3 sec count
    80's x 8,8,8,8
    SS
    Rear Delt Flies w/
    15's x 15,15,12,12

    Abz
    Bicep negatives
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  7. #7
    Registered User twister3634's Avatar
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    11/14

    Push workouts need to focus on chest/tris as they lack

    Flat DB Bench
    40sx10
    90'x 5
    100s x 5
    90s x 6, 6

    Incline DB bench
    75s x 8,8,7,6

    Squat
    135x5
    225x5
    275x5,5
    FS
    185x5

    Triceps
    4xFail ~8-9

    Planks, shoulder iso
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  8. #8
    Registered User twister3634's Avatar
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    11/17

    400m swim
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  9. #9
    Registered User twister3634's Avatar
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    11/18

    BW up 200.75 pretty carb empty, 100 carbs night before

    DB Romain DL 32.5 each hand

    x10
    SS
    1 legged romain DL

    x10

    Fat Grip wide pullups BW
    x5,5,5,5,5(no fat)

    I can get like 8-9 BW, the grips work the lats in such a different way OMG!!

    High lateral DB rows

    75's x 6,6,6,6

    ss

    Band Pullaparts

    x12,12,12,12

    Planks

    3 sets
    Really trying to keep the spine aligned and keep the glutes pinched
    this helps a lot!

    Biceps
    Heavy curls mixed with light bicep curls, double the volume as usual
    ~ 4 sets
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  10. #10
    Registered User twister3634's Avatar
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    11/19

    Flat DB press
    75x5
    102.5x 5 PR
    90x7,7,7

    Close Grip Bench
    135x6
    145x6
    155x4

    Squats
    135x10
    185x10
    225x20

    1arm Db Press ( while lunging ) SS Banded Pushups SS Shoulder flies
    x10,10,10
    x,9,9,9
    ect ect
    x1,1,1
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  11. #11
    Registered User twister3634's Avatar
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    11/22

    SLDL w/ DB's
    30's x 15,15,15
    1 leg
    x10,10,10
    these felt really good

    Pullups
    BW x 5
    BW +25 x 5,5,5 PR
    BW x 6

    High DB rows
    80x5x8

    Biceps DUmbells
    3 sets

    back contractions SS rear band pull aparts
    4 sets each

    rowing springs
    5x1 minute
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  12. #12
    Registered User twister3634's Avatar
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    11/25

    DB Bench
    60's x 10
    107.5's x 4 PR SHIET!!
    95's x 6,6

    Incline DB bench
    85's x 5,5,5

    CG Bench w/ 3 sec pause
    155x 5,5,5

    squat
    135x10
    185x10
    225x20

    Tri, shoulder ab isolation
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