Natural Bodybuilder Chris Twyman Log

[dmaipa]

You have quite some time to bring it all together chris. Keep up the hard work. All the sacrifice and pain is very worth it.

aloha

[ChrisTwyman]

Thanks brotha. What is your weight down to now? I actually added some calories back in and I re-gained some fullness. Also I'm still dropping body fat steadily. I'm starting to see some crazy leg veins starting to come in. Been really focusing on my middle trap and rhomboid area.

[dmaipa]

I'm down to 176 still going strong. I hear ya on adding more cals. During my prep I was losing weight too fast and had to add more calories to fillout more which made a big difference. I've added cardio now after every weight training session. Time to shred.

Stay strong. Aloha

[gaspers04]

Nice work Chris.

[ChrisTwyman]

15-20 min Foam Roll and Dynamic Stretching

15 min Interval Cardio with my jump rope. (double unders, double under-cross, sprints, etc.)

Balancing crunches in between my intervals.

Smith Machine leg lifts. I use the Smith Machine to pin my shoulders down with heavy weight on the bar. Really like this exercise for lower ab development and muscle fiber recruitment.

Ring of Fire ab holds until failure.

10 min Interval Cardio on the Precor Elliptical.

Foam Roll / Relax

Post-workout meal with whey and oats. Beginning to get really tight and hard. Definitely moving in the right direction. Last night I had a 12oz cut of prime rib and mashed potatoes

[ChrisTwyman]

Had food poisoning over the weekend from some fish I left out too long. Did a push workout on Friday and pull workout today. Felt dizzy during my entire workout today. Hopefully I'll feel better tomorrow.

[ChrisTwyman]

Workouts have been great. Still going heavy. I weigh 157 right now. Have about 6 weeks left and 3 pounds to lose to make the 154 cutoff of the lightweights.

[BendtheBar]

Looking good Chris. Looks like you will hit the cutoff and then some.

[ChrisTwyman]

I have 45min of cardio right now. Legs tomorrow and a large carb day

[ChrisTwyman]

Warm-up and Stretch

Hack Squats - Felt strong.
315 x 12
365 x 8 (x2)
405 x 6
425 x 3 (x2)

RDL from the Floor
warmup 135
225 x 17
225 x 15
225 x 12

Abduction Machine
Whole Stack 295 x 10 (x3)

Laying Ham Curls
95 x 12
115 x 10 (x3)

Seated Ham Curls
130 x 10 (x3)

Glut-Ham Raise
Bw x 12 (x3) failed on the last set at 10. Super slow negatives. I used the Lat Pulldown machine for this and do a push-up to get back up.

Lunges:
50 dbs x 12 (x3) I keep constant tension by doing one leg at a time. I feel it's safer and puts more stress on the muscle.


Seated Calf Raises
2 plates x 20 (x2)

Barbell Power Calf Raises
2 plates x 25
3 plates x 20 (x2)
4 plates x 15 (x2)
5 plates x 10-12 was exhausted and it's a PR

Cardio: 5 min step mill + 25 min elliptical.

Not bad for a guy weighing 156. Feeling good again! Legs are about to get nasty!