Pre-Contest 2010

[Tim Wescott]

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

[fit]

Welcome back to the trail, Tim!

Step-ups- need to get back to those myself.

[Tim Wescott]

Thanks Chris.....it`s good to be back!!


Step-Ups are gruelling!!

[mrbeefy]

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

[fit]

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.

[GerryT]

Good to see you back at it, Tim. Hope 2010 is a terrific year, on and off stage.

[Tim Wescott]

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.

[Tim Wescott]

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

[GerryT]

Tim, hope to see you at one of the shows. If all goes well, I should be at Atlantic States and Masters Nats.

[Tim Wescott]

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.

[Tim Wescott]

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

[mrbeefy]

oh yes...low carb days.......

I am liking the big carb up every 18th meal on the Cut Diet

[mrky03]

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!

[Tim Wescott]

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.

[intenceman]

Good stuff Tim! Now I want to go train again! (Can't though, at work, lol).

[Tim Wescott]

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

[Tim Wescott]

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.

[mrky03]

Your diet is really tight! Are you cycling carbs the same as you used to?

[Tim Wescott]

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!!

[Tim Wescott]

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