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Old 03-03-2011, 03:53 PM   #1
ChrisTwyman
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Default Natural Bodybuilder Chris Twyman Log

Hey everyone thought I would start up a log. I'm currently 12 weeks out from my first contest. I'm 5'8" 166 pounds currently.

Back Workout:

Rotator-cuff and shoulder warm-up

Lat-Pulldown (medium grip)
125 x 20
150 x 15
175 x 12
200 x 10
200 x 8
200 x 8

Rack-Deads
195 x 20
245 x 20
285 x 20
335 x 12
375 x 8
375 x 8

Barbell Rows
155 x 15
175 x 15
195 x 12
215 x 12
195 x 12

Biceps Cable Free-Motion
25 x 12
25 x 12
22.5 x 12
20 x 12

Biceps 21s
60 x 21
60 x 21

Rear Delt Cable Cross
20 x 12
20 x 12
20 x 12
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Old 03-03-2011, 04:12 PM   #2
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Nice training session chris
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Old 03-03-2011, 04:21 PM   #3
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Welcome to the forum Chris. Great physique.
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Old 03-03-2011, 04:25 PM   #4
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Welcome Chris and looking forward to seeing your contest prep!
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Old 03-03-2011, 04:26 PM   #5
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Good workout, you reminded me that i havent done the bi 21's in a long time. Thanks =)
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Old 03-03-2011, 05:18 PM   #6
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Quote:
Originally Posted by BendtheBar View Post
Welcome to the forum Chris. Great physique.
Thank You Sir. Stop by for some awesome updates on my progress.
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Old 03-03-2011, 05:33 PM   #7
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Default Diet Today + Cardio

Macros for today will be 200 pro 150 carb 60 fat

Cardio/ Abs / Circuit:
10 minute jump rope HIIT got kicked out for Zumba class lolz
(girls were like look at that guy jump rope haha)
20 min incline treadmill w/ heart rate around 130 bpm.
10 min Interval Elliptical (45 secs normal 15 secs all out +2 resistance)

Abs:
Smith Machine 225lbs to pin my shoulders down.
6 sets of leg ups with some alternating side crunches.
Bench crunches until failure

Circuit:
I believe in frequency, but not always fatiguing the muscle.
Body weight Dips and Push-ups

64 ounces of water during workout.
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Old 03-03-2011, 05:57 PM   #8
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Nice log so far. Definitely going to follow along!
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Old 03-03-2011, 08:12 PM   #9
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Quote:
Originally Posted by dmaipa View Post
Nice training session chris
Thanks bro. Your log looks solid.
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Old 03-03-2011, 08:45 PM   #10
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Yo Chris responded to your question in my log. Your from So cal? I lived in San Bernadino for the pass 6 years just moved to new York.
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