Twitz's Training & Diet Journey

[gbrice75]

Wednesday, April 3rd - Back Day

I was able to train with my BF last night, and it's always awesome to have a spot! I went to failure on most exercises, so when I post ** that is when I had nothing left and was just focusing on the negative.

Thanks Cape for suggesting this, I really liked it!


Lat pulldown - wide grip
70 x 15
85 x 15
100 x 12
140 x 5 ** x 2

Seated row - close grip
85 x 15
100 x 12
130 x 6 ** x 3

Pulldown w/ D-link
85 x 15
100 x 12
130 x 4 ** x 2

DB row - slow w/ squeezes
45 x 15 per side
50 x 12 per side
55 x 10 per side

Rear delt flye
40 x 15
30 x 15 per side
20 x 15 per side

The full workout took me about 45 mins, and I was BEAT at the end of it!

Holy shit!! I haven't seen a single girl in my gym put up even close to these numbers... you should be very proud of yourself Twitz!!

PS - I rear delt fly 15lbs x 20 ... I think it's time I step up my game!!

[twitz]

Holy shit!! I haven't seen a single girl in my gym put up even close to these numbers... you should be very proud of yourself Twitz!!

Thanks GB! The pulldowns I usually keep around 110ish - but with this program you really have to give it your all. I think I was pulling do hard I had eye strain at one point

PS - I rear delt fly 15lbs x 20 ... I think it's time I step up my game!!

I was doing this on the machine, do you mean DB's?

If you mean DB's, I use like 7.5 - so I know that I'm hitting the muscle instead of going too heavy.

[gbrice75]

Thanks GB! The pulldowns I usually keep around 110ish - but with this program you really have to give it your all. I think I was pulling do hard I had eye strain at one point

Haha, that's a great sign of hard work!! I've seen guys popping blood vessels, puking, etc. Good times.

I was doing this on the machine, do you mean DB's?[/QUOTE]

Yea, but still!

If you mean DB's, I use like 7.5 - so I know that I'm hitting the muscle instead of going too heavy.

Amen!!! This is why I rarely work with heavier than 15lb dumbbells for rear delts (max 20lbs) and 25lbs for lateral raise (30lbs max). 90% of guys I see in the gym are going way too heavy, using their entire bodies to heave the weights up, recruiting more traps than delts, and essentially doing nothing for the target muscle group.

I almost always do both exercises seated. This ensures that my body is almost completely taken out of the equation.

[twitz]

Amen!!! This is why I rarely work with heavier than 15lb dumbbells for rear delts (max 20lbs) and 25lbs for lateral raise (30lbs max). 90% of guys I see in the gym are going way too heavy, using their entire bodies to heave the weights up, recruiting more traps than delts, and essentially doing nothing for the target muscle group.

I almost always do both exercises seated. This ensures that my body is almost completely taken out of the equation.

I will go up to 40lbs on reverse pec flye, as soon as I feel my elbows drop, or my traps raise to compensate, I drop the weight.

Facepulls I will go to 30ish, but if I feel like my elbows aren't up, I'll drop it.

When I use DB's I ALWAYS bend right over and keep my head down, or I will do them laying on a bench. It doesn't take much weight to wear them out!!

Side laterals I will sit, or if I am using cables, I will hold onto the post, lean out and do it that way. When you're leaning you can't bend your knees and cheat

With all that said, and back to how you and I spoke about bad genes. My shoulders have always been a lagging body part, and I don't think I'm built to have that nice capped look. Though, I will continue on trying!

[gbrice75]

I will go up to 40lbs on reverse pec flye, as soon as I feel my elbows drop, or my traps raise to compensate, I drop the weight.

Facepulls I will go to 30ish, but if I feel like my elbows aren't up, I'll drop it.

I've started doing facepulls using the seated row machine w/ rope attachment. I really like the angle, give it a shot sometime and see how it feels, you might find you like it.

When I use DB's I ALWAYS bend right over and keep my head down, or I will do them laying on a bench. It doesn't take much weight to wear them out!!

Side laterals I will sit, or if I am using cables, I will hold onto the post, lean out and do it that way. When you're leaning you can't bend your knees and cheat

Like I said before T, you clearly know you're way around, there's no doubt about that.

With all that said, and back to how you and I spoke about bad genes. My shoulders have always been a lagging body part, and I don't think I'm built to have that nice capped look. Though, I will continue on trying!

lol, look at my avy. You and I are in the same boat. My shoulders are BY FAR my worst, most lagging group. Forever a work in progress... /sigh