OPERATION TWISTERDAD becomes a Sexy BEAST!!!!

Discussion in 'Training, Workouts, and Contest Prep' started by Twisterdad, Oct 7, 2007.

  1. emekajokammor Moderator

    Good back work! I'll be hitting back today. :D
  2. Twisterdad Inner Cicle

    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!!!!
  3. Twisterdad Inner Cicle

    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!!
  4. Twisterdad Inner Cicle

    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!!!
  5. BB12 AX Product Specialist

    That's what I love about this sport... look as some of your earlier workouts...and then now!

    RIDICULOUS!

    SOLID WORKOUTS TD!
  6. Twisterdad Inner Cicle

    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!!!!
    BB12 likes this.
  7. Twisterdad Inner Cicle

    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!!!
  8. Twisterdad Inner Cicle

    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!!!!
  9. Twisterdad Inner Cicle

    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!!
  10. Twisterdad Inner Cicle

    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!!!!
  11. Twisterdad Inner Cicle

    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!!
  12. Twisterdad Inner Cicle

    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
  13. Twisterdad Inner Cicle

    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!!!!
  14. BB12 AX Product Specialist

    Nice work big man...

    53,299 views on this log!!
  15. Twisterdad Inner Cicle

    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!!!
  16. Twisterdad Inner Cicle

    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!!!
  17. Twisterdad Inner Cicle

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

    Today was off day
  18. Twisterdad Inner Cicle

    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!!!
  19. Twisterdad Inner Cicle

    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!!
  20. Twisterdad Inner Cicle

    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!!!

Share This Page