Tims Training-2007 !!

[Tim Wescott]

Sat. June 2nd.

Cardio,Lowerback,Abs:

Cardio:
Stadium Stairs: Did over 1600 stairs,skipping a step on the way up.........took about 20 minutes....knocked off 2 minutes from my time, but won`t try to be much faster on these as I don`t want my legs to totally disappear, which is what has been known to happen to me if I do too much intense cardio.......this year I just did a lot of slow walking for the most part but I still mix it up a bit.

These stairs are not for the faint of heart!!

Eliptical: 11 minutes HIIT cardio.

Outdoor Track: Walked about 2 miles!

Lowerback:
Hyprextensions:
1 x 20 -bodyweight
1 x 15 with 25 pound plate,drop plate-5 more

Cybex Lower Back Machine:
130-40
130-30

Abs:

Tri-Set:
{Roman-Chair Situps:
4 x failure
{Rope-Crunches:
4 x failure-9 + 10 plates
{Vertical Leg Raise:
4 x failure


Good workout!!

[Rich]

Stadium Stairs!!

[Tim Wescott]

Mon. June 4th.

Officially 5 days out from my contest in Rochester.....just going light trying to deplete as much glucose and glycogen as poosible.

Pre-Contest Depletion Week:

Quads,Calves,Abs,Lower Back,Stretching:

Quads:

Pre-Exhaust Super-Set:
{Leg Extensions:
4 x 15 with 70 pounds
{Lying Leg Sled:
4 x 15 with 6 plates

Cybex Seated One-Legged Leg Press:
110-20
130-15
150-15

Walking Lunges:
1 set with bodyweight
2 sets with the 15 pounders
Good distance,really deep lunging.

Adductor Machine:
1 x 25 with 90 pounds
1 x 20 with 130 pounds

Calves:
Cybex Rotary Calf Extensions:
5 x failure ,plus half reps to failure,plus stretching inbetween sets - 130-170 pounds

Abs:
Rope-Crunches:
3 x failure - 9 + 10 plates

Lower-Back:
Cybex Back Extension Machine:
110-40
130-40
150-35

Stretching:
Stretched out quads,hams,and lower back after training.......gonna` keep on stretching from now on.

[RUBICON19]

Do you do stadiums on concrete bleachers?

[Tim Wescott]

rubicon19 said:

Do you do stadiums on concrete bleachers?

No,they are aluminum.

[TNA]

Damn nice workout Tim! BOYAKASHA!!!BOYAKASHA!!!BOYAKASHA!!!

[Tim Wescott]

Tues. June 5th.

4 days out from my contest in Rochester.....still just going light trying to deplete as much glucose and glycogen as possible.

No more leg training as of yesterday,just cardio from here on in.

Upperbody:
Cybex Seated Bench Press:
5 x 15-25 with 6-8 plates,plus half reps
Crossovers:
3 x 20 with 3 plates
Dips:
2 x 20 with bodyweight only

Lat Pulldowns:
3 x 20 with 8 plates,plus half reps
Straight-Arm Pulldowns:
3 x 15 with 5-6 plates
Cybex Seated Rows:
1 x 15 with 9 plates

Super-Set:
{E-Z Bar Front Raise:
3 x 20-25 with 25 pound fixed bar
{Cybex Seated Lateral Machine:
3 x 20 with 50 pounds

One-Arm Cable Extensions:
3 x 15-20 with 2-3 plates

Abs:

Super-Set:
{Roman-Chair Situps:
3 x failure
{Crunches:
3 x failure

Cardio:
2.5 mile walk on outdoor track.

Tomorrow I`ll emphasize more back work and back off on cherst,as well as doing more arm work....not too much arms though as they get hit indirectly during back and chest.

2 more training days to go!!

[RUBICON19]

BRING IT!!!!

[mrky03]

Looking good brother!

[Tim Wescott]

Thanks fella`s !!

[Tim Wescott]

Wed. June 6th.

Now,I`m only 3 days out from my contest in Rochester.....still just going light trying to deplete as much glucose and glycogen as possible.

Upperbody:
Front Pulldowns:
4 x 20-8 plates
Cybex Seated Rowing Press:
4 x 15-20 with 8 plates

Dips:
3 x 20 with bodyweight only


One-Arm Cable Laterals:
5 x 15-20 with 2 plates,non-stop alternating arms

Lateral Raise:
1 x 25 with 20 pounders

Super-Set:
{Seated Alternate Dumbell Curls:
3 x 15 with 25 pounders
{Lying Dumbell Extensions:
3 x 20 with 25 pounders

Super-Set:
{Cable Preacher Curls:
3 x 15 with 4 plates
{V-Bar Handle Pressdowns:
3 x 20-25 with 6 plates

Abs:
Rope-Crunches:
3 x failure-10 plates

Cardio:
30 mile walk on indoor track.

1 more training day to go.........lots of volume!!

[Rich]

Looks awesome Tim!!! Kick some ASS!!

[avbg]

Good luck in Rochester!

[TNA]

Good luck Tim!!! You're going to open up the biggest can of whoop-ass Rochester has ever seen!

[Tim Wescott]

Thank you my brothers!!

[Tim Wescott]

Thurs. June 7th.

2 days out and done with the training......tomorrow I`ll just do some light cardio.

Pre-Contest Depletion Week:

Upperbody,Abs/Lowerback:

Upperbody:

Super-Set:
{Seated Cable Rows:
4 x 15-20 8 plates
{Dips:
4 x 15-20 bodyweight only

Super-Set:
{Cybex Seated Rowing Machine:
4 x 15 9 plates
{Cybex Pec-Deck:
4 x 15-20 5 plates

Super-Set:
{Cybex Seated Press:
35,25,20 reps with 5 plates
{Cybex Seated Lateral Machine:
3 x 20 with 50 pounds

Face-Pulls:
4 x 20-25 with 4 plates

Pressdowns:
1 x 50 with 5 plates
1 x 35 with 5 plates

Cybex Preacher Curls:
1 x 15 with 5 plates

Abs/Lowerback:

Tri-Set:
{Roman-Chair Situps:
3 x failure
{Crunches:
3 x failure
{Hyperextensions:
3 x 20- bodyweight

Cardio:
1 mile walk on outdoor track.

[mrky03]

You're a machine my friend. Good luck in your contest this weekend and I sincerely hope you bring home first place! You are an inspiration to all of us here at WOTW!

[Tim Wescott]

Thanks Joel,and that`s how I feel about all of you guys......bunch of hard training animals that definately keep me psyched and motivated. #bowdown3ht#

[TNA]

Excellent job as always Tim! You continue to inspire all of us!!!

[Tim Wescott]

Thanks Terry,and likewise bud!!

Just did a mile walk on outdoor track today in the heat.

Got a few more coats of Pro-Tan to put on,practice my routine,pack my bag,and off early in the AM.

I feel I look pretty damn good, and for a change.......pretty confident...............I`m ready to rock & roll!