Twitz's Training & Diet Journey

[twitz]

Updates!

Tuesday May 14 - Chest Day

Flat DB press
20 x 20
27.5 x 15
35 x 15
40 x 12

Incline flye
25 x 15
3 sets

Decline press
90 x 15
140 x 15
140 x 15

Machine flye
55 x 20
70 x 15
70 x 15

DB pull over
25 x 15
3 sets

Cable Cross
17.5 x 15
3 sets

30 mins walk on treadmill

Diet:
1,376 cals
125 carbs
33 fat
117 protein



Wednesday May 15 - Back

Pull ups - assisted so I was actually doing between 110-130lbs
3 sets of 12-15

Lat pulldowns
70 x 15
85 x 15
100 x 12

Seated Rows
70 x 15
85 x 15
85 x 15

Machine pulldown
90 x 15
115 x 12
90 x 15

Machine row
45 per side x 15
70 x 12
55 x 15

Rack pulls from knees
bar x 15
135 x 15
205 x 15
225 x 15
275 x 12
315 x 4... felt like I could have went for a few more, but my back was starting to curve

Diet:
1,084 cals
89 carbs
29 fats
117 protein



I'm not hitting my cal goals . Hoping today will be better!!

Hope everyone is doing well! Happy training/dieting

[gbrice75]

Good job T, loving the higher volume. How are you liking it so far?

I'm not hitting my cal goals

Why not?

[Capebuffalo]

Updates!

Tuesday May 14 - Chest Day

Flat DB press
20 x 20
27.5 x 15
35 x 15
40 x 12

Incline flye
25 x 15
3 sets

Decline press
90 x 15
140 x 15
140 x 15

Machine flye
55 x 20
70 x 15
70 x 15

DB pull over
25 x 15
3 sets

Cable Cross
17.5 x 15
3 sets

30 mins walk on treadmill

Diet:
1,376 cals
125 carbs
33 fat
117 protein



Wednesday May 15 - Back

Pull ups - assisted so I was actually doing between 110-130lbs
3 sets of 12-15

Lat pulldowns
70 x 15
85 x 15
100 x 12

Seated Rows
70 x 15
85 x 15
85 x 15

Machine pulldown
90 x 15
115 x 12
90 x 15

Machine row
45 per side x 15
70 x 12
55 x 15

Rack pulls from knees
bar x 15
135 x 15
205 x 15
225 x 15
275 x 12
315 x 4... felt like I could have went for a few more, but my back was starting to curve

Diet:
1,084 cals
89 carbs
29 fats
117 protein



I'm not hitting my cal goals . Hoping today will be better!!

Hope everyone is doing well! Happy training/dieting

You literally would make the early morning guys at my gym cry if they saw you lifting those numbers. You made my back sore by reading it. Impressed as usual.

[gbrice75]

You literally would make the early morning guys at my gym cry if they saw you lifting those numbers. You made my back sore by reading it. Impressed as usual.

No kidding... seriously - 315lb rack pulls... female!?! I know guys who can't handle that weight. 275 x 12 is even more impressive. Considering they were done at the tail end of your workout (when a good deal of energy had already been exerted), it's even MORE impressive. Great job Twitz. I can't imagine you're not turning heads in that gym with numbers like those.

[Capebuffalo]

No kidding... seriously - 315lb rack pulls... female!?! I know guys who can't handle that weight. 275 x 12 is even more impressive. Considering they were done at the tail end of your workout (when a good deal of energy had already been exerted), it's even MORE impressive. Great job Twitz. I can't imagine you're not turning heads in that gym with numbers like those.

Twitz , Ronnie, and Branch are working legs tomorrow. Branch heard she was coming and cried from the pain he knows she's bringing.

[gbrice75]

Twitz , Ronnie, and Branch are working legs tomorrow. Branch heard she was coming and cried from the pain he knows she's bringing.

lol... she does have quite the quad sweep, doesn't she!?

[Capebuffalo]

lol... she does have quite the quad sweep, doesn't she!?

Quads over the knees. And teardrops to make you cry. Yes. She does

[twitz]

Good job T, loving the higher volume. How are you liking it so far?

Why not?

I am Loving it!! Feel good training this way!

In regards to the cals... I have been missing a meal PWO for the most part. Just getting busy and I don't like to eat 1 1/2-2 hours before training, so I skip it. I WILL get better!

I am focusing on eating more during the day, so I reach requirements.

Just need a swift kick in the butt GB!

[twitz]

You literally would make the early morning guys at my gym cry if they saw you lifting those numbers. You made my back sore by reading it. Impressed as usual.

Thanks Cape

No kidding... seriously - 315lb rack pulls... female!?! I know guys who can't handle that weight. 275 x 12 is even more impressive. Considering they were done at the tail end of your workout (when a good deal of energy had already been exerted), it's even MORE impressive. Great job Twitz. I can't imagine you're not turning heads in that gym with numbers like those.

Haha... I felt good with them last night. I had a nap before the gym, and my fella was there cheering me on. It was a good workout!

[twitz]

lol... she does have quite the quad sweep, doesn't she!?

Quads over the knees. And teardrops to make you cry. Yes. She does

I wouldn't say all that, but thanks guys! It's my middle that is hanging onto the fluff, it's JUST starting to lean down a bit. Thank goodness!!

I took some pics yesterday morning. Weight is the same, but I'm feeling a bit lighter (if that makes any sense!?)

[Sgt. Hartman]

Wow. Just read the last couple pages all I can say is what amazing work ethic and hope you keep it up.

Best of luck.

[gbrice75]

I am Loving it!! Feel good training this way!

In regards to the cals... I have been missing a meal PWO for the most part. Just getting busy and I don't like to eat 1 1/2-2 hours before training, so I skip it. I WILL get better!

I am focusing on eating more during the day, so I reach requirements.

Just need a swift kick in the butt GB!

Good to see you're trying to eat more to make up for it, but I'd like to see you getting your preworkout nutrition as I feel it's one of the most important meals on training days. Idk your situation, but I workout at 6am, so if anybody has reason to skip a preworkout meal, it's me. However, I wake up at 4:30 am and am eating my meal by 5am (1 hour isn't ideal, but it's not terrible either). I prepare everything the night before for my protein smoothie:

1/2 cup oats
1tbsp instant coffee
1tbsp raw cacao powder
2-4 packets stevia (depending on how sweet you like it)
1/2 scoop ON Casein
1/2 scoop ON Whey
3/4 cup liquid egg whites
3/4 cup unsweetened almond milk
1tbsp natty PB
1/2 banana (not always)
1/2 cup 1% milkfat no salt added cottage cheese
1 cup crushed ice

All dry ingredients mixed the night before and kept in a tupperware. Same with wet ingredients (minus the ice). Thrown in a blender in the am, add the ice, and I'm eating my meal within 5 mins.

Conversely, I'll sometimes go with my protein PB chocolate pudding which I think I shared with you before.

[Capebuffalo]

Websters defines Twitz as :
Motivation
Internal and external factors that stimulate desire and energy in people to be continually interested and committed to a job, role or subject, or to make an effort to attain a goal.
Motivation results from the interaction of both conscious and unconscious factors such as the (1) intensity of desire or need, (2) incentive or reward value of the goal, and (3) expectations of the individual and of his or her peers. These factors are the reasons one has for behaving a certain way

[Brazensol]

Fact: Your workouts are more intense than mine. Excellent work.

And I know what you mean about eating to close to working out. I have a hard time finding that optimal window after eating. Too soon and I feel bloated and nauseous and too late leaves me with no energy by the end of the workout.

[GirlyGymRat]

Nicely done girl!

[kitstreasure]

T, where are you, chick? I've not had my daily dose of guilt trip! Get in here!

[kitstreasure]

Twitz, I'm worried about you, girl! WTELH are you?

[GirlyGymRat]

Twitz, I'm worried about you, girl! WTELH are you?

She's gone MIA again...,,

[kitstreasure]

I spoke to her earlier. She's okay, but Murphy has been blowing up her life.

[twitz]

T, where are you, chick? I've not had my daily dose of guilt trip! Get in here!

You're back!

She's gone MIA again...,,

I know, I'm horrible! Had some big changes happening in my personal life .

Back to my workouts, yesterday was good, trained some back. How are you Girly? I'll have to go check your log...

[GirlyGymRat]

You're back!

I know, I'm horrible! Had some big changes happening in my personal life .

Back to my workouts, yesterday was good, trained some back. How are you Girly? I'll have to go check your log...

Welcome back!!!!!!!

[Java Man]

Wow. Just read the last couple pages all I can say is what amazing work ethic and hope you keep it up.

Best of luck.

Ditto. Truly inspiring, Twitz.

[twitz]

Thanks so much everyone who posted! Means a lot

So, back to my log, I haven't been as active in this one as my last, but working on changing that.

I was feeling crappy and catching every virus/flu that was going around... haven't been normal since April! Last week the Dr said I had bronchitis and a sinus infection. With the length of time I must have had it for I was beyond tired all the time and using OTC meds/ephedrine in attempt to breathe properly and to stop the cold symptoms. Anyhow, almost a week into the antibiotics and I can feel my energy levels improving. Breathing is still a little hard when training, but MUCH better than a few weeks ago

I trained Shoulders on Saturday and Legs on Sunday - a little less intense than normal... until I am totally healthy again!

Shoulders

DB press
20 x 15
25 x 15
30 x 15
35 x 13

Machine side laterals /SS/ Cable upright rows
40 x 15 / SS / 42.5 x 15
3 sets

Plate load machine press
50 x 15
70 x 15
90 x 14

Front raises
12.5 x 20 per side
3 sets

Rear delt flye
40 x 15
3 sets


Legs

Extensions for warm-up
55-70 x 20ish

Reverse Hack Squats
90 x 15
180 x 15
270 x 12
180 x 15

Squats
95 x 20
115 x 15
135 x 15
135 x 12

Walking lunges - BW
200 lunges


Since I haven't been consistent with my training, and pretty much eating as I please, I lost a bit of muscle and gained some fat. Always the way it goes, but today my weight is 151 lbs. Have some hard work to do

[Capebuffalo]

Thanks so much everyone who posted! Means a lot

So, back to my log, I haven't been as active in this one as my last, but working on changing that.

I was feeling crappy and catching every virus/flu that was going around... haven't been normal since April! Last week the Dr said I had bronchitis and a sinus infection. With the length of time I must have had it for I was beyond tired all the time and using OTC meds/ephedrine in attempt to breathe properly and to stop the cold symptoms. Anyhow, almost a week into the antibiotics and I can feel my energy levels improving. Breathing is still a little hard when training, but MUCH better than a few weeks ago

I trained Shoulders on Saturday and Legs on Sunday - a little less intense than normal... until I am totally healthy again!

Shoulders

DB press
20 x 15
25 x 15
30 x 15
35 x 13

Machine side laterals /SS/ Cable upright rows
40 x 15 / SS / 42.5 x 15
3 sets

Plate load machine press
50 x 15
70 x 15
90 x 14

Front raises
12.5 x 20 per side
3 sets

Rear delt flye
40 x 15
3 sets


Legs

Extensions for warm-up
55-70 x 20ish

Reverse Hack Squats
90 x 15
180 x 15
270 x 12
180 x 15

Squats
95 x 20
115 x 15
135 x 15
135 x 12

Walking lunges - BW
200 lunges


Since I haven't been consistent with my training, and pretty much eating as I please, I lost a bit of muscle and gained some fat. Always the way it goes, but today my weight is 151 lbs. Have some hard work to do

Still great numbers. You will be back to beast mode in no time. Glad you're feeling better.

[twitz]

Thanks Cape

Monday - Chest

Bench
65 x 20
95 x 15
115 x 10
135 x 4, 95 x 10

Incline flyes
20 x 15
3 sets

Cable flyes
22.5 x 15
3 sets

Machine declines
90 x 15
140 x 12
120 x 15


Tuesday - Back

Wide pulldowns
70-85lbs x 15
3 sets

Close grip pulldowns
70-100 x 15
3 sets

Wide grip seated rows
70-85 x 15
3 sets

Machine pulldown
85 x 15
3 sets

Plate loaded
90 x 12
50 x 20
70 x 15

[Capebuffalo]

^above. Do you ever do any one arm dumbbell rows for lower lats? And angled d ring bar for pull downs helps width as well.

You animal.

[twitz]

^above. Do you ever do any one arm dumbbell rows for lower lats? And angled d ring bar for pull downs helps width as well.

You animal.

Yes I usually do DB rows. Just didn't do them last night.

I used the D-ring for the wide pulldowns and rows - thanks for suggesting that.

[Bmwgirl11]

Hope you're 100% soon, but from the looks of it, it's not slowing you down too much chick. Still watching. Keep it up doll

[twitz]

Hope you're 100% soon, but from the looks of it, it's not slowing you down too much chick. Still watching. Keep it up doll

Thanks Doll! Sad to say, but I am going to have to go see the Dr. again. It's Still in my lungs . Hopefully another course of antibiotics will solve it.

Wed/Thurs were my off days

Friday - Hamstrings

Seated curls
55-75 x 15-20 reps
5 sets

Hack squats - very high/wide/deep
90 x 20
140 x 15
2 sets @ 140

SLDL - very slow/stretch
60 x 15
3 sets

Laying Curls
55 x 15 - laying flat /SS/ 30 x 10 - elbows on bench
3 sets

BW Hypers w/squeeze / SS/ sumo squats - 40 lbs/ SS / 50 walking lunges /SS/ Glute bridges
4 sets

30 min treadmill walk on incline

[twitz]

Saturday - shoulders and arms

DB presses
Side lat raises
Machine presses
Front raises off of bench
Rear delt flyes

DB curls / SS / French curls
BB pull curls / SS/ close grip bench
Cable curls / SS/ cable pushdowns
Light preacher curls /SS/ dips

1 hour walk on treadmill

Tonight is back night!

[gbrice75]

Saturday - shoulders and arms

DB presses
Side lat raises
Machine presses
Front raises off of bench
Rear delt flyes

DB curls / SS / French curls
BB pull curls / SS/ close grip bench
Cable curls / SS/ cable pushdowns
Light preacher curls /SS/ dips

1 hour walk on treadmill

Tonight is back night!

Twitz.... kicking ass!!!

Good to see you getting back in your groove.

[twitz]

Happy Canada Day to all of you Canadians!!

What a tough weekend to stay on track! 34 degrees all weekend, summer day light until 11:30pm here, patios full, celebrations on and the last thing you feel like doing is sweating it out in the gym!

Anyhow, did some back last night and chest will be later today

Wide Pulldowns
Wide seated rows
Narrow rows
Machine Pulldowns
Plate loaded rows
Rack pulls

One of my goals right now is to be able to do a few pull ups. I tried them assisted at the end of my workout, did 6 with 40lbs - so 110lbs pull weight, then 8 with 70lbs - so 90lbs pull weight. Any tips on getting better at these? Maybe try them at start of workout?

My diet has been good, eating slightly under maintenance, staying just under the 150 mark.

[gbrice75]

One of my goals right now is to be able to do a few pull ups. I tried them assisted at the end of my workout, did 6 with 40lbs - so 110lbs pull weight, then 8 with 70lbs - so 90lbs pull weight. Any tips on getting better at these? Maybe try them at start of workout?

I'd reduce the assist slightly every workout (or once a week) and try to maintain the same number of reps. Eventually reps will be lower, but you'll hopefully be at a point of doing a bodyweight pullup or two.

[twitz]

I'd reduce the assist slightly every workout (or once a week) and try to maintain the same number of reps. Eventually reps will be lower, but you'll hopefully be at a point of doing a bodyweight pullup or two.

Thanks GB!


I did chest last night

Bench
Incline Flyes
Decline press
Machine flye
Cable flyes - bottom/middle/top

[twitz]

Trained Quads last night

Warm-up with leg extensions
Hack squats - drop sets
Leg Press - Drop sets
Leg extensions - heavy
Sumo squats

1hr treadmill walk

[Back In Black]

Trained Quads last night

Warm-up with leg extensions
Hack squats - drop sets
Leg Press - Drop sets
Leg extensions - heavy
Sumo squats

1hr treadmill walk

Drop sets on hacks and leg presses? Mentalist

[Brazensol]

Having stopped in for awhile. Looks like you're making great progress!

[GirlyGymRat]

Hi girl! Looks like the upper respiratory infection isn't holding you back. Yayyy!!!

[twitz]

Drop sets on hacks and leg presses? Mentalist

Holy avy... who is she!?!

Having stopped in for awhile. Looks like you're making great progress!

Thanks Brazensol

Hi girl! Looks like the upper respiratory infection isn't holding you back. Yayyy!!!

Hiya Girly! I find I am resting a bit longer, like out of breath a bit, but that may be because it's been so freaking hot here. How are you feeling?


I did shoulders last night

DB press
Machine side raise
Machine press
BB upright rows
DB front raise
Cable raise

1 hr walk

Tonight is back, so I will throw rear delts in there

[Back In Black]

Holy avy... who is she!?!

That would be Jessie H. Again