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Post by Tim Wescott on Jan 4, 2010 11:49:46 GMT -5
Mon. Jan.4th.
Quads,Hamstrings/LowerBack,Calves:
Quads: Lying Leg Sled: 7 plates-12 9 plates-12 11 plates-12
Leg Extensions: 70-12 90-12 110-10
Super-Set: {Leg Extensions: 50-15 {Lying Leg Sled: 6 plates-15
Dumbell Lunges: 15-12 20-12
Step-Ups: 15-bodyweight 10-15 pound dumbells (Haven`t done these in eons so starting off slow)
Hamstrings/LowerBack: Lying Leg Curls Drop-Sets: 70-15,drop to 50 for 15 60-15,drop to 40 for 15
Single Leg Seated Leg Curls: 5 plates-10 each leg,then 5 more each leg
Stiff-Legged Deadlift On Platform: 75-15 100-12 125-8
Hyperextensions: 1 x 20 - bodyweight
Calves:
Super-Set: {Cybex Seated Leg Press Calf Raise: 4 x failure+half reps to failure {Cybex Rotary Calf Machine: 4 x failure+half reps to failure
Low Carb Day # 1:
Meal # 1,Pre-Workout: 1 scoop whey in water
Meal # 2,Post-Workout: 1 scoop whey in water
Meal # 3: 9 eggwhites 12 oz. Crystal-Lite
Meal #4: 5 hard boiled eggs 12 oz. Crystal-Lite
Meal #5: 8 oz. cod fish 1 cup rice 12 oz. Crystal-Lite
Meal #6: 1 cup FF cottage cheese
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Post by fit on Jan 4, 2010 12:23:34 GMT -5
Welcome back to the trail, Tim!
Step-ups- need to get back to those myself.
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Post by Tim Wescott on Jan 4, 2010 12:44:37 GMT -5
Thanks Chris.....it`s good to be back!!
Step-Ups are gruelling!!
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Post by mrbeefy on Jan 4, 2010 12:53:16 GMT -5
Step-ups AND lunges ! Yikes.....my glutes hurt thinking about it! One word of advice .... seek out handicapped stalls in the restroom. The bars make it easier to sit and stand after this workout ;D By the way...thanks for the comments on my journal.....keeps me motivated
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Post by fit on Jan 4, 2010 13:07:05 GMT -5
How high you stepping, Timmy? Other than using a bench or the stackable steps, my gym has three sturdy, steel steps that range from just below bench height, to just above to one that's probably knee-high or more. THAT one is a killer.
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Post by GerryT on Jan 4, 2010 14:13:38 GMT -5
Good to see you back at it, Tim. Hope 2010 is a terrific year, on and off stage.
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Post by Tim Wescott on Jan 4, 2010 20:12:22 GMT -5
Thanx guys!! Chris,we have an adjustable steel platform that you can set to 3-4 heights. I`d say we were doing about 18 inches or so.
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Post by Tim Wescott on Jan 5, 2010 11:59:42 GMT -5
Tues. Jan. 5th.
Chest & Cardio:
Chest: Cybex Seated Bench Press: 5 plates-12 (warmup) 8 plates-8 9 plates-8 10 plates-8 6 plates-2 x 12
Smith Inclines: 160-8 + 4 half reps from top position 155-8 + 4 half reps from top position 150-8 + 4 half reps from top position 150-8 + 4 half reps from top position
Flyes: 1 x 15-40 pounders
Crossovers: 5 plates-2 x 15 4 plates-1 x 20
Cardio: 23 minutes walking on inclined treadmill = 201 calories
Low Carb Day # 2:
Meal # 1- Pre-Workout: 1 scoop whey in water
Meal # 2- Post-Workout: 1 scoop whey in water
Meal # 3: 4 oz. 95% lean ground beef patty 1/2 cup FF cottage cheese 12 oz. Crystal-Lite
Meal #4: 5 oz. chicken breast 1 cup rice 12 oz. Crystal-Lite
Meal #5: 5 oz. chicken breast small salad,FF dressing 12 oz. Crystal-Lite
Meal #6: 1 cup FF cottage cheese
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Post by GerryT on Jan 5, 2010 13:06:44 GMT -5
Tim, hope to see you at one of the shows. If all goes well, I should be at Atlantic States and Masters Nats.
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Post by Tim Wescott on Jan 5, 2010 17:12:03 GMT -5
Gerry,it would be great to see you too buddy! I should be at both of those contests if all goes according to my plan. All the best.
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Post by Tim Wescott on Jan 6, 2010 12:56:49 GMT -5
Wed. Jan. 6th.
Back,Traps,Cardio:
Back: V-Bar Pulldowns: 10 plates-12 13 plates-8 16 plates-5 11 plates-12
Lying Barbell Rows: 80-12 100-12 110-10 80-12 (Been a while since we did these.......gotta` add weight next time)
Dumbell Pullovers: 50-12 60-10 60-10 (Went intentionally light on these so as to avoid triceps getting sore and ruining my arm workout on Friday.
Another movement we haven`t done in 4 weeks or so........always gets my tris sore if I don`t steadily keep them in the mix)
Cybex Seated Rows: 9 plates-12 8 plates-12 7 plates-15 (I go,you go style)
Traps: Barbell Shrugs: 135-20 185-20
Dumbell Shrugs: 20 reps with the 70 pounders
Cardio: 23 minutes on eliptical machine=210 calories
Low Carb Day # 3:
Meal # 1- Pre-Workout: 1 scoop whey in water
Meal # 2- Post-Workout: 1 scoop whey in water
Meal # 3: 6 oz. 95% lean ground beef patty 1/2 cup FF cottage cheese 1 banana 12 oz. Crystal-Lite
Meal #4: 6 oz. cod fish 1 cup asparagus 12 oz. Crystal-Lite
Meal #5: 5 oz. chicken breast 1 cup asparagus 12 oz. Crystal-Lite
Meal #6: 1 cup FF cottage cheese 1 banana 8 oz. water
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Post by mrbeefy on Jan 6, 2010 13:48:35 GMT -5
oh yes...low carb days....... I am liking the big carb up every 18th meal on the Cut Diet
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Post by mrky03 on Jan 6, 2010 19:28:07 GMT -5
Pullovers certainly do make my triceps sore! I'm thinking of adding a pullover/extension to my tricep workout.
How many weeks out are you from your first show? The diet looks tight! Good the see Timski back in action!
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Post by Tim Wescott on Jan 7, 2010 6:50:17 GMT -5
Thanks Joel........the past 3 days is the best I`ve eaten in about a years time.
I`ll go more into this at a later date.
Not sure which contest I`m gonna` enter first but it`ll probably be around April or May at the latest.
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Post by intenceman on Jan 7, 2010 18:22:08 GMT -5
Good stuff Tim! Now I want to go train again! (Can't though, at work, lol).
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Post by Tim Wescott on Jan 7, 2010 21:50:22 GMT -5
Thurs. Jan. 7th.
Shoulders,Cardio,Abs:
Shoulders: Seated Smith Machine Press: 4 x 12,8,8,15
Cybex Seated Lateral Machine: 5 plates-15 7 plates-10 6 plates
Behind The Back Laterals: 20-12 30-12 40-6,drop to 20 for 9 more
Super-Set: {Low Pulley Front Raise: 2 plates-20 3 plates-15 3 plates-12 {Plate Front Raise: 3 x 25#-12
Face Down on Incline Rear Delt Raise: 20-12 22.5-12
Face-Pulls: 6 plates-15 + 4 half reps 7 plates-12 + 4 half reps 5 plates-20
Cardio: 25 minuutes walking on inclined treadmill=230 calories
Abs:
Tri-Set: {Crunches: 2 x 50 {Roman-Chair Situps: 2x15 {Lying Leg Raise: 2x15
Higher Carb Day #1:
Meal # 1- Pre-Workout: 1 scoop whey in water
Meal # 2- Post-Workout: 1 scoop whey in water 1 baked potato
Meal # 3: 9 eggwhites 1 baked potato 12 oz. Crystal-Lite
Meal #4: 5 oz. chicken breast 1 cup rice 2 cups spinach 12 oz. Crystal-Lite
Meal #5: 4 hard boiled eggs 1 banana 8 oz. water
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Post by Tim Wescott on Jan 8, 2010 14:13:32 GMT -5
Fri. Jan. 8th.
Biceps/Triceps,Cardio:
Biceps/Triceps:
Super-Set # 1: {Seated Alternate Dumbell Curl: 30-12 40-8 55-10 45-8 30-12 {Skullcrushers: 70-12 90-8 80-10 80-10 60-20 (elbow is getting steadily stronger)
Super-Set # 2: {Cable Preacher Curl: 5 plates-12 7 plates-8 6 plates-10
{Pressdowns: 6 plates-20 8 plates-12 6 plates-35 (my partner challenged me)
Bent-Forward Cable Extensions: 7 plates-15 6 plates-20
Cardio: 21 minuutes on eliptical machine =205 calories
Higher Carb Day #2:
Meal #1- Pre-Workout: 1 scoop whey in water
Meal #2- Post-Workout: 1 scoop whey in water 1 baked potato
Meal #3: 5 oz. chicken breast 1 baked potato 1 banana 12 oz. water
Meal #4: 4 whole eggs
Couldn`t eat anymore after these 4 meals......extreme abdominal pain,thought I was gonna` have to go to the hospital again.
My stomach felt like this all weekend just like it did when I had the blocked intestinal tract.
Felt much better Sunday night but couldn`t eat like I wanted to.
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Post by mrky03 on Jan 9, 2010 10:06:31 GMT -5
Your diet is really tight! Are you cycling carbs the same as you used to?
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Post by Tim Wescott on Jan 11, 2010 12:03:18 GMT -5
Thanks Joel,yes,three low days followed by two slightly higher days.............not really counting grams yet,but it`ll be really low for the most part even on higher carb days. Gotta` get rid of these love handles!!
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Post by Tim Wescott on Jan 11, 2010 12:14:07 GMT -5
Mon. Jan. 11th.
Quads,Hamstrings/Lowerback,Calves:
Quads: One-Legged Leg Press: 2 plates-20 reps 3 plates-20 reps 4 plates-20 reps 5 plates-15 reps
Squat Machine: 8 reps 5 reps (added 40 pounds to the machine) 5 reps (added 25 pounds to the machine) 5 reps (added 25 pounds to the machine)
I have no clue how to actually count poundage on this machine. Trying to build back my strength on these as I haven`t had access to this machine in months.
Leg Extensions: 70-12 90-8 110-8 80-12
Hamstrings/Lowerback: Stiff-Legged Deadlifts On Bench: 85-12 115-10 140-10
Nautilus Lying Leg Curls: 60-12 80-10 100-6+3 half reps,then drop to 70, for 9 more reps
Reverse Hyperextension Machine: 55-12 80-10 100-10
Hyperextensions: 1 x 20 (bodyweight)
Calves:
Super-Set: {Standing Calf Raise: 5 x failure,followed by half reps to failure plus stretching in bottom position {Leg Press Calf Raise: 5 x failure,followed by half reps to failure plus stretching in bottom position
Step-Ups: 1 x 12 with the 20 pound dumbells (stepped up on a exercise bench.......legs were shot at this point)
Low Carb Day # 1:
Meal # 1- Pre-Workout: 1 scoop whey in water
Meal # 2- Post-Workout: 1 scoop whey in water 5 gms. creatine monohydrate
Meal # 3: 7 eggwhites 2 whole eggs 1/2 cup oatmeal 12 oz. Crystal-Lite
Meal #4: 5 oz. chicken breast 1 cup rice 1 cup green beans 12 oz. Crystal-Lite
Meal #5: 5 oz. 90% lean ground beef patty 1 cup green beans 1 banana 12 oz. Diet Coke
Meal # 6: 6 eggwhites 2 whole eggs 12 oz. Crystal-Lite
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