OPERATION TWISTERDAD becomes a Sexy BEAST!!!!

Thanks bro I appreciate it!!



Sorry I haven't been replying to any of you or anyone's posts, my computer is down so I am doing all this on my phone, don't like typing on here!!

Yesterday I was off, but did 30 minutes if cardio on the eliptical, the evil stairmasters were all busy!!

today was Shoulders & Triceps:

Started with 15 minutes on the bike

ISO Hammer Shoulder Press:
100lbs ps x 10 ( new pr!)
100lbs ps x 10
100lbs ps x 10
100lbs ps x 10

DB Lat Raises:
35 lbs x 10
35 lbs x 10
35 lbs x10
35lbs x 10

Rear Flye:
145lbs x 10
145lbs x 10
145lbs x 10
145lbs x 10

Then did 4 sets of 10 front db lat raises and 4 sets of 10 side db lat raises with 10lb plates in each hand, that was a killer

Triceps Machine:
110lbs x 10
110lbs x 10
110lbs x 10
110lbs x 10

One Arm Cable Kickbacks:
10 lbs x 10
10lbsx 10
10lbs x 10
10lbs x 10

Holy crap that was a great workout!!!!

Today was LEGS:

Started with 15 minutes on the elliptical,

Leg Press:
5 plates per side x 10
5 plates ps x 10
5 plates ps x 10
6 plates ps x 10 yes went up on last set

Smith Machine Squats:
90lbs ps x 10
90lbs ps x 10
90lbs ps x 10
90lbs ps x 10

Leg Extensions:
225 x 10
225 x 10
225 x 10
225 x 10

Lying Leg Curls:
170 x 10
170x 10
170 x 10
170 x 10

Kneeling leg curls
80lbs per leg x 10
80lbs pl x 10
80lbs pl x 10
80lbs pl x 10

Ok that was it legs are toasted and jello!!

Today was Chest & Bis:

Started with 15minutes on the elliptical,

Going to focus on upper chest for a while,

Incline smith machine press:
70lbs per side x 10 x 4 sets

Incline DB Press:
65lbs x 10 x 2
70lbs x 10 x 2 ( pr!)

ISO Hammer Incline Press:
Lighter weight more reps pump it out!
50lbs per side x 10 x 4

Alt DB Curls:
40lbs x 10 x 4

EZ Curls bar:
70lbs x 10 x 4

That was today's!!!

I know BB12 I have it is crazy!!!! I am so loving this sport!!! And thanks for the talk up bro I appreciate it!!!


Today was BACK:

Started with 15 minutes on the elliptical.

Wide Grip Pulldowns:
180lbs x 10 x 4 sets

ISO Hammer Reverse Grip Pulldowns:
90lbs per side x 10 x 4 sets

Pull ups assisted;
100lbs x 10 x 4

Close grip Cable Rows:
160lbs x 10 x 4 sets

DB Rows:
105lbs x 10 x 4 sets

That's it my back is toast!!!!

Wednesday and Thursday were both cardio days did 30 minutes both days on the Evil Stairmaster!!

Today was Shoulders @ Tri's:

Started with 10 minutes on the bike

ISO Hammer Shoulder Press:
100lbs x 10 x 4 sets

Side Lat Raise Machine:
110lbs x 10 x 4 sets

Rear Flye Machine:
155lbs x 10 x 4 sets ( new pr)

Tricep Machine:
120lbs x 10 x 4 sets

One Arm Cable Kickbacks:
15 lbs x 10 x 4 sets

That was it Shoulders and Tri's are toast!!!

Today was the great LEG day


Started with 15 minutes on the elliptical,

Leg Press:
6 plates per side x 10 x 4 sets

Smith Machine Squats:
100lbs per side x 19 x 4 sets ( up 10lbs per side)

Leg Extensions:
230lbs x 10 x 4 sets ( up 10lbs)

Lying Leg Curls:
170lbs x 10 x 4 sets

Kneeling Leg Curls
80lbs x 10 x 4 sets

That's was it for legs as I hobbled out of the gym!!!!

Sunday was my OFF day
Today was Chest & Biceps:

Started with wait for it....... 15 minutes on the EVIL STAIRMASTER!!
Incline Smith Machine bench Press:
80lbs per side x 10 x4 sets ( up 10lbs ps)

Incline DB Press:
70lbs x 10 x 4 sets

ISO Hammer Incline Press ( pump out with light weights)
55 lbs per side x 12 x 4 sets

Alt DB Curls:
40lbs x 10 x 4 sets

Preacher Curls:
75 lbs x 10 x 4 sets

Then finished arms off with a pump set of standing EZ Bar Curls, light weight high reps:
30lbs x 15 reps x 4 sets

And DONE!!!! My arms and chest were so pumped, they were bright red and throbbing!!! Oh yeah a great pump got to love it!!

BACK Day:

Started with 15 minutes on the elliptical

Wide Grip Pulldowns:
200lbs x 10 x 4 sets ( up 20lbs!!!)

ISO Hammer Reverse Grip Pulldowns:
100lbs per side x 10 x 4 sets ( up 10lbs ps!!)

Assisted Close Grip Pullups:
100lbs x 10 x 4 sets

Cable Rows:
180lbs x 10 x 4 sets

DB Rows:
105lbs x 10 x 4 sets

That was it back is fried!!!!

Yesterday off day had to fix daughters car, workout in its own replacing a power steering pump!!! Not fun at all!!!!

Today was cardio did 30 minutes on Evil Stairmaster and 15 minutes on the elliptical!!

Today was Shoulders & Triceps:

Started with 15 minutes on the bike

ISO Hammer Shoulder Press:
100 lbs per side x 10 x 4 sets

DB Lat Raises:
40lbs x 10 x 4 sets( up 5 lbs)

Rear Pec Flye:
185 lbs x 10 x 4 sets (up 10lbs)

Pump up sets Non stop
Lat raises:
10 lbs each hand x 10 x 4 sets
Front Lat raises:
10lbs each hand x 10 x 4 sets

Tricep Machine:
130lbs x 10 x 4 sets ( up 10lbs)

M Bar Cable pUshdowns:
85lbs x 10 x 4 sets

That was it for today! Very good pump in Shoulders & Triceps

Today was...... LEGS!!!!!

Started with 10 minutes on the bike to warm up the wheels cause I was feeling it today!!!

Leg Press:
7 plates per side x 10 x 4 sets ( up 1 pps!!)

Smith Squat:
110lbs ps x 10 x 4 sets ( up 10lbs per side)

Leg Extensions:
240lbs x 10 x 4 sets ( up 10lbs)

Seated Leg Curls:
180lbs x 10 x 4 sets ( up 10lbs)

Kneeling Leg Curls:
90lbs x 10 x 4 sets ( up 10lbs)

Holy crap!!! That was great was feeling really good and strong today, told you I was feeling it, and will definitely feel this tomorrow!!!! Up on everything that is what I like!!!!

Thanks man I am trying!!! Workouts are really getting intense!!!


Yesterday was my off day!

Today was Chest & Biceps:

Started with 10 minutes on the bike

Incline Smith Machine:
80lbs per side x 10 x 4 sets

Incline DB Press:
75lbs x 10x 4 sets ( up 5 lbs)

Hammer Strength Iso Incline Press(pump it out 4 sets nonstop)
60lbs x 12 x 4 sets( up 5 lbs)

Seated Alt. DB Curls:
45lbs x 10x 4 sets( up 5 lbs)

Bicep Machine:
120lbs x 10 x 4 sets

Very nice pump going in today!! Was really feeling it again!!!

Today was Back:

Started with 15 minutes on the bike

Wide Grip Pulldowns:
205lbs x 10 x 4 sets ( up 5 lbs)

ISO Reverse Grip Pulldowns:
100lbs x 10 x 4 sets

Assisted pull ups:
100lbs x 19 x 4 sets

Close Grip Cable Rows:
190lbs x 10 x 4 sets ( up 10lbs)

DB Rows:
110lbs x 10 x 4 sets ( up 5lbs)

Back is fried!!!

Yesterday was cardio 40 minutes on the treadmill ran half and walked half

Today was off day

Today was Shoulders & triceps:

Started with 15 minutes on the bike

ISO Hammer Strength Shoulder Press:
110lbs per side x 10 x 4 sets ( up 10 lbs ps)

Standing DB Lat Raises:
40 lbs x 10 x 4 sets

Rear Pec Flye:
190lbs x 10 x 4 sets ( up 5 lbs)

Pump up sets:
4 sets of 10 x 10lb plates in each hand do side last then front lat raises without resting then repeat for 4 non stop sets of each to pump up the shoulders!!! Oh yeah big pump and burn!!!!

Skullcrushers:
70lbs x 10 x 4 sets

M Bar Cable Pushdowns:
90lbs x 10 x 4 sets ( up 5 lbs)

That was it Shoulders and tris are pumped very well!!!

Today was LEGS:

Started with 10 minutes on the bike

Leg Press
7 plates per side x 10 x 4 sets

Smith Squat
120lbs per side x 10 x 4 sets

Leg Extensions:
245lbs x 10 x 4 sets (up 5lbs)

Lying Leg Curls
190lbs x 10 x 4 sets ( up 20lbs)

Kneeling Leg Curls:
90lbs x 10 x 4 sets

That was it for today, was feeling it just not feeling more weight today!! Still got a great pump as well!!

Yesterday was my off day

Today was Chest & Bi's:
Started with 10 minutes on the bike
All the freaking inclines were busy like everyone decided to do chest today!!!


Super Bench:
110lbs per side x 10 x 4 sets

Incline DB Press:
75lbs x 10 x 4 sets

ISO Hammer incline press( 4 pump sets no rest)
55lbs per side x 10 x 4 sets

Seated Alt. D B Curls:
45lbs x 10 x 4 sets

Preacher Curls:
70lbs x 10 x 4 sets.

That was today's, oh my god my chest and arms were so pumped that I couldn't hardly get my shirt off afterwards !! Got to love a great arm pump!!!