• Name: Alanna Twiss
• E-mail: LanaLift@yahoo.com
• Age: 22
• Where: Sycamore, IL
• Height: 5'4"
• Weight: 116 lbs, Off 124 lbs
• Years Competing: 3
• Favorite Bodypart: Back
• Strongest Bodypart: Back
• Favorite Supplements: Fish Oil, Dialene 4

I competed in my first competition right after I turned 20 and placed 2nd in my class. A couple of months later I found out I was pregnant with my son Cohen and took off the next year. When Cohen turned one I competed again, this time winning my USBF pro card! He is 20 months old now and I am preparing for my 3rd competition of the year on Nov 22nd.

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Alanna Twiss.

What Workout Plan Worked Best For You?

I do each body part twice per week, one day heavy weight, low reps and the other lower weight, high reps and high intensity. In competition season I do high intensity cardio sessions in addition to my weight training.

Every day I warm up using a series of band exercises.

Day 1 - Heavy Upper Body:

Back

• Barbell row 6-8 reps 3 sets
• Wide grip pull-up 8-12 reps 3 sets
• Barbell pullover 10-12 reps 3 sets

Chest

• Dumbbell chest press 6-8 reps 3 sets
• Decline dumbbell chest fly 8-10 reps 3 sets
• Cable fly (shoulder height palms rotating up) 10-12 reps superset with narrow width push-up (feet up on bench holding for 2 counts at bottom) 3 sets

Triceps

• Reverse grip cable pull-down (wide grip) 8-10 reps 3 sets
• Overhead cable triceps extension 8-10 reps 3 sets
• Barbell skullcrusher 10-12 reps 3 sets

Biceps

• Wide-grip cable curls 8-10 reps 3 sets
• Preacher curl 8-10 reps 3 sets
• Hammer curl 8-10 reps 3 sets

Shoulders

• Arnold press 15 reps 2 sets (to warm them up nice)
• Seated overhead shoulder press 8-10 reps
• One-arm lateral raises 8-10 reps 3 sets
• Shoulder rotations until they burn out

Click Here For A Printable Log Of Day 1.

Day 2 - Heavy Lower Body:

I do 10 minutes on the step mill before I start my leg day to warm up my muscles.

• Squats

  I warm-up with the bar doing 2 pulses at the bottom 12 reps 2 sets
  95 lbs 6 reps 1 set
  135lbs 4 reps 1 set
  max out 3-5 reps 3 sets

• Leg press

  1 plate 12 reps 1 set
  2 plates 10 reps 1 set
  3 plates 8 reps 3 sets

• Leg extension

  Warm-up 50% of max 10 reps 1 set (hold 2 counts at top)
  8-10 reps 3 sets

• Deadlift

  Warm-up with bar 8 reps 2 sets
  8-10 reps 3-4 sets

• Seated hamstring curl machine

  8-10 reps 3 sets

• Single-leg hamstring curl

  15-20 reps 3 sets

Click Here For A Printable Log Of Day 2.

Day 3 - Heavy Repetitions Back and Chest:

Back

Barbell row 20 reps 3 sets
Weight assisted wide grip pull-up 15-18 reps 3 sets
Bent over dumbbell rows 12-15 reps 3 sets
Pull-ups 20-25 reps superset with chins 12 reps 3 sets

Chest

Dumbbell chest press 12-15 reps 3 sets
Decline dumbbell chest fly 15-18 reps 3 sets
Cable fly (shoulder height palms rotating up) 15-18 reps superset with wide stance push-up 20-25 reps 3 sets

Click Here For A Printable Log Of Day 3.

Day 4 - Heavy Repetitions Legs

• Smith Machine squats 25 reps 4 sets
• 1 leg leg-press 15 reps 3 sets
• 15 lb dumbbell step-up 15 reps each leg 3 sets
• Sissy squats 15 reps each leg supersetted with hamstring curls 20-25 reps 3 sets
• Hamstring curls one-leg 15-18 reps 3 sets
• Good mornings 18-20 reps 3 sets
• Smith machine calf raises 20 reps 4 sets

Click Here For A Printable Log Of Day 4.

Day 5 - Heavy Repetitions Arms:

Triceps

• Reverse grip cable pull-down (wide grip) 12-15 reps 3 sets
• Overhead cable triceps extension 20 reps 3 sets
• Barbell skullcrusher 12-15 reps 3 sets

Biceps

• Wide-grip cable curls 15-20 reps 3 sets
• Preacher curl 15-20 reps 3 sets
• Hammer curl 15-20 reps 3 sets

Shoulders

• Arnold press 25 reps 2 sets (to warm them up nice)
• Seated overhead shoulder press 15-18 reps
• One-arm lateral raises 20 reps 3 sets
• Shoulder rotations until they burn out

Click Here For A Printable Log Of Day 5.

Click To Enlarge.
Alanna Twiss.

What Nutrition Plan Has Worked Best For You?

Meal 1:

• 4 Egg white omelet with ½ cup sautéed mushrooms and jalapeños topped with 1 slice fat-free American cheese
• 1 slice low-carb toast topped with 1 tbs natural peanut butter

Meal 2:

• 1 cup low-fat cottage cheese
• 1/3 pineapple tidbits mixed into cottage cheese
• Handful of raw almonds

Meal 3:

• 3 cups spinach
• 85 g chicken
• 1 cup mixed onions, mushrooms, carrots, tomatoes
• 10 g fat-free crumbled feta
• Walden farms calorie free balsamic vinegar dressing

Meal 4:

• 20 g Protein powder (chocolate) in 8 oz of hot water
• topped with 2 tbs sugar free heavy whipped cream

Meal 5:

• 112 g 96/4 ground beef taco meat
• I substitute taco shells with large romaine lettuce leaves
• 1/3 cup diced tomatoes
• green onions
• 2 oz avocado slices
• salsa and a little low-fat cheese to taste

Meal 6:

• 4 Egg white omelet
• 1 oz diced ham
• 1 slice low-fat provolone cheese
• ½ cup sautéed mixed mushrooms and onions

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Alanna Twiss.

What Supplements Have Given You The Greatest Gains?

Xtend keeps me going through the long hard workouts and cardio sessions. Fish oil has helped keep my joints pain free.

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Alanna Twiss.

Why Do You Love Fitness?

I love fitness because it makes me feel good! It is also a passion because as a personal trainer I get to see the difference that it can make in someone's life. Competing is great because it keeps me in shape and gives me a purpose when I work out. We get one body in this life and we need to do everything in our power to take care of it.

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Alanna Twiss.

What Are Your Future Fitness Plans?

I competed on November 22, 2008 at the OCB Midwest States. I really want to start focusing on Fitness Modeling more than competing after I am done with my next show.

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Alanna Twiss.

What One Tip Would You Give Other Fitness Competitors?

I have had a really tough last few months and there were so many times that I wanted to give up, and everyone would have understood and supported my decision if I did. I kept going and I am so proud of my accomplishment. If life gets hard and you choose to fight through it, you will only become stronger. Do what you love and be proud of it!

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Alanna Twiss.

Who Are Your Favorite Fitness Competitors/Bodybuilders?

I think Jennifer Gates is beautiful! I would love to follow in her footsteps.

BodySpace

bodyspace.bodybuilding.com/lanatwiss

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Alanna Twiss.

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