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Post by Tim Wescott on Jan 11, 2010 12:48:21 GMT -5
This unit is similar to the one we have for unilateral leg presses. The footplate seperates into two peices and weighs a ton all by itself.
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Post by nwtrnr on Jan 12, 2010 13:52:20 GMT -5
I wish the club I train at had one of those... pretty cool. Tim you are an inspiration, this is a new year and the phoenix shall rise.
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Post by Tim Wescott on Jan 12, 2010 14:54:10 GMT -5
Thanks.....I hope we al kick butt this year! #arockon6ha#
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Post by Tim Wescott on Jan 12, 2010 15:08:08 GMT -5
Tues. Jan. 12th.Chest,Abs,Cardio:Chest:Smith Inclines: 130-12 150-8 170-5 185-3 150-10 130-12 (wide grip,very slow) Elbow is getting stronger but it`s coming back slooooooooow! Flyes: 40-12 40-10 40-10 Cybex Seated Bench Press: 7 plates-8 9 plates-5 5 plates-12 (paused each rep for 3 seconds) Pec-Deck: 5 plates-12 4 plates-12 3 plates-15 (unilaterally) Flyes,Seated Benches,and Pec-Decks were all done with 20-30 seconds rest between sets.........went a bit slower on inclines.Abs:Super-Set:{Crunches: 1 x 50 1 x 35 1 x 30 {Rope-Crunches: 10 plates-25 11 plates-15 10 plates-20 Roman-Chair Situps: 3 x 20 Cardio:Walked on incline treadmill for 27 minutes=250 calories. Low Carb Day # 2:Meal # 1- Pre-Workout: 1 scoop whey in water Meal # 2- Post-Workout: 1 scoop whey in water 5 gms. creatine monohydrate Meal # 3: 4 hard boiled eggs 1 banana (on the road) Meal #4: 5 oz. 90% lean ground beef patty 1 baked potato 12 oz Diet Coke Meal #5: 1 scoop whey in water 1 banana Meal # 6: 1 cup FF cottage cheese 2 hardboiled eggs 8 oz. Diet-Coke Snack: 2 rice cakes with a thin layer of natty PB and SF jelly
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Post by intenceman on Jan 12, 2010 21:31:13 GMT -5
Niiice leg press machine! I wish we had one of those. We have a Hammer unilateral but its a bit*h to load the weights, kinda maxed out on it and need the real skinny plates to get enough on it- pain hunting all of them down.
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Post by Tim Wescott on Jan 13, 2010 14:35:59 GMT -5
Wed. Jan. 13th.
Back,Traps,Cardio,Neck:
Back: Underhand Grip Pulldowns: 10 plates-12 12 plates-10 14 plates-8 16 plates-8 **New PR** #arockon6ha#
Been stuck at 5-6 reps forever with that 16 plates so I`m pretty happy.
Dumbell Rows: 75-10 75-10 75-10
Dumbell Pullovers: 60-12 70-8 70-8
Just like last week,I kept the reps intentionally low so as not to get my triceps sore. I should be OK to add weight/reps from here on in.
Cybex Seated Rowing Machine: 10 plates-12 9 plates-12 8 plates-12
Did these with about 15-20 seconds rest between sets,and varied my grip each set.......pretty tough!
Straight-Arm Pulldowns: 3 plates-15 4 plates-15
Held each rep at the thighs for a two count while squeezing my upper back muscles.
Traps: Dumbell Shrugs: 75-15 75-15 70-15
Cardio: 10 minutes walking on inclined treadmill=105 calories
Had to cut it short and do a side job I picked up.
Neck: Nautilus 4-Way Neck Machine: 3 sets in each position.
Low Carb Day # 3:
Meal # 1- Pre-Workout: 1 scoop whey in water
Meal # 2- Post-Workout: 1 scoop whey in water 5 gms. creatine monohydrate 1 banana
Meal # 3: 2 whole eggs 7 eggwhites 2 rice cakes (with SF jelly) 12 oz. Crystal-Lite
Meal #4: 5 oz. 90% lean ground beef patty 1 baked potato 1 cup green beans 12 oz Diet Coke
Meal #5: 1 scoop whey in water 1 banana
Meal # 6: 1 cup FF plain yogurt ( 2 tsp.SF jelly)
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Post by Tim Wescott on Jan 14, 2010 17:56:03 GMT -5
Thurs. Jan. 14th.
Shoulders,Calves,Cardio:
Shoulders: Seated Smith Machine Press: 80-12 100-8 110-6 90-10 80-12
Cable Laterals Behind Back: 4 x 15 -1 plate (went from one arm to the other without stopping for all 4 sets)
Bent-Over Laterals: 25-15 35-10 30-12
Face-Pulls: 5 plates-15 7 plates-12 6 plates-15
E-Z Bar Front Raise: 20-15 30-15 40-15
Cybex Seated Lateral Machine: 1 x 20 reps - 50 pounds
Calves:
Super-Set: {Cybex Rotary Calf Machine: 3 x failure,followed by 1/2 reps to failure {Seated Leg Press Calf Raise: 3 x failure,followed by 1/2 reps to failure
Did all of the above,(25 sets) in exactly 30 minutes........almost puked!! #arockon6ha#
Cardio: 30 minutes walking on inclined treadmill = 250 calories
Higher 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 1 banana
Meal # 3: 4 whole eggs oven fries (2 potatoes) 12 oz. Diet Coke
Meal # 4: chicken and brown rice in tomato sauce 12 oz. Crystal-Lite
Meal # 4: chicken and brown rice in tomato sauce 12 oz. Crystal-Lite
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Post by mrbeefy on Jan 14, 2010 19:05:00 GMT -5
Like your meal plan Tim.
How are you feeling? THings starting to dial in for you?
Do you have this diet written down somewhere that I can "glean" from?
Not too long and the Nat's will be here buddy! You know how time flies when you're having fun ;D
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Post by Tim Wescott on Jan 15, 2010 19:25:42 GMT -5
Like your meal plan Tim. How are you feeling? THings starting to dial in for you? Do you have this diet written down somewhere that I can "glean" from? Not too long and the Nat's will be here buddy! You know how time flies when you're having fun ;D Feeling pretty good so far Frank,but after another week or two,the diet will become stricter. No diet written down,just carb cycling (3 low days,folowed by 2 slightly higher days). The fruit,FFcottage cheese,and plain yogurt gets the boot soon, and more fish (tilapia and canned tuna) comes into play with a beef meal once per week.....also gonna` do the zero carb thing with longer duration cardio when needed. After almost 2 weeks of dieting,I think I lost a bit of fat and a lot of water/bloat.
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Post by Tim Wescott on Jan 15, 2010 19:31:40 GMT -5
Had a lot to do today,so I switched training days from today to tomorrow, and will finish up with arms,abs,and cardio in the morning.
Higher Carb Day #1:
Meal #1: 9 eggwhites 1 whole egg 1/2 cup oatmeal 8 oz.water
Meal #2:: chicken + rice in tomato sauce 12 oz. Crystal-Lite
Meal # 3: 6 oz. haddock 1 baked potato 8 oz. Crystal-Lite
Meal #4: chicken + rice in tomato sauce 12 oz. Crystal-Lite
Meal # 5: 1 scoop whey in water 3 rice cakes with a thin layer of natty PB and SF jelly
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Post by mrky03 on Jan 16, 2010 12:09:40 GMT -5
Tim,
Your training and diet are definitely on point! Its always interesting to keep up with your journal.
Keeping these online journal's for the past 4 yrs. has been an incredible resource for me. I can go back and look at what I was doing, see what worked well and what didn't.
Keep up the good work!
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Post by mrbeefy on Jan 16, 2010 13:00:13 GMT -5
Bump to Joel there Tim....You are always on point. I love gleaning ideas from everybodys journals....makes life easier....now if I could only look like you on stage...except with hair ;D
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Post by Tim Wescott on Jan 16, 2010 13:47:34 GMT -5
Thanks guys,these journals are great for a lot of reasons......mainly stealing ideas from you guys!! LOL Frank,I still have a few hairs left. Train hard!
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Post by Tim Wescott on Jan 16, 2010 13:58:08 GMT -5
Sat. Jan. 16th.
Biceps/Triceps,Abs,Cardio:
Biceps/Triceps:
Super-Set #1: {Straight Barbell Curls: 50-12 70-10 90-10 110-8 80-12 {Seated French Press: 40-15 50-12 60-10 70-10 50-12 (elbow is steadily improving)
Super-Set #1: {Kneeling Cable Curls: 6 plates-12 3 x 12 @ 5 plates {Pressdowns: 4 plates-20 6 plates-12 7 plates-10 5 plates-15
Super-Set #1: {Crossover Curls: 3 plates-12 {Triceps Dips Between Benches: 1 x 20 (bodyweight)
Abs:
Super-Set: {Rope-Crunches: 10 plates-35 11 plates-20 12 plates-15 {Vertical Leg Raise: 12 reps (bodyweight) 12 reps (bodyweight) 10 reps (bodyweight)
Cardio: Walked 20 minutes on inclined treadmill = 200 calories
Higher Carb Day #2:
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 oven fries (2 baked potatoes) 12 oz. Crystal-Lite
Meal #4: chicken + rice in tomato sauce 12 oz. Crystal-Lite
Meal #5: 8 oz. haddock 1 orange 12 oz. water
Snack: 2 rice cakes with a thin layer of natty PB and SF jelly
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Post by GerryT on Jan 16, 2010 14:00:08 GMT -5
Great going, Tim! Proud of you, bud. Hope we can talk soon.
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Post by Tim Wescott on Jan 17, 2010 17:44:32 GMT -5
Thanks Ger,I`ll be in touch buddy.
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Post by Tim Wescott on Jan 17, 2010 17:48:46 GMT -5
Sun. Jan. 17th.Rest Day Diet:Meal # 1: 1 scoop whey in water 5 gms. creatine monohydrate Meal # 2: 5 whole eggs oven fries = (two baked potatoes) 10 oz. water Meal # 3: 8 oz. codfish 2/3 cup rice 10 oz. water Meal # 4: 1 scoop whey in water 2 rice cakes (thin layer of natty PB and SF jelly) Probably only gonna` eat 4-5 meals on Sunday since I`m pretty inactive.
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Post by Tim Wescott on Jan 18, 2010 14:50:17 GMT -5
Mon. Jan. 18th.
Quads,Hamstrings,Calves,Lowerback,Neck:
Quads: One-Legged Leg Press: 2 plates-15 reps 3 plates-12 reps 4 plates-10 reps 5 plates-8 reps 6 plates-8 reps 4 plates-20 reps
Squat Machine: 8 reps 5 reps (added 50 pounds to the machine) 5 reps (added 40 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. Went up 25 pounds from last week.
Leg Extensions: 70-12 90-12 110-10 80-12
Step-Ups: 1 x 12 with the 25 pound dumbells stepped up onto a standard size exercise bench
Hamstrings: Lying Leg Curls: 50-15 70-12 90-8
Seated Leg Curls: 11 plates-12 13 plates-10 9 plates-15
Calves: SeatedLeg Press Calf Raise: 10 x failure,followed by stretching in bottom position
Lower Back: Super-Set: {Hyperextensions: 2 x 15 (bodyweight) {Cybex Back Extension Machine: 2 x 15 with 150 pounds
Neck: Nautilus 4-Way Neck Machine: 4 sets in each position
Stretched out quads and hamstrings and called it a day.
Pretty good workout!!
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 1 baked potato
Meal # 3: 8 eggwhites 1 whole egg 12 oz. water
Meal #4: Met Rx meal replacement bar (32 gms. protein) 12 oz. water
Meal #5: 6 oz. chicken breast 1 cup cooked carrot slices 12 oz. diet soda
Meal # 6: 5 oz. chicken breast 2 small oranges 12 oz. diet soda
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Post by mrky03 on Jan 18, 2010 17:08:48 GMT -5
Torchurous and treacherous training to say the least Tim! You're diet isn't for the faint of heart either! I'll say one thing your competition better be training and dieting hard if their going to stand up next to you these year!
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Post by Tim Wescott on Jan 18, 2010 17:54:59 GMT -5
Thanks Joel.............I plan on increasing my intensity in the gym each week in some way or another.
My diet is gonna` be uber stringent as time goes on in the prep.............hope I don`t kill myself eating tuna!! ;D
Tuna and water are the secret weapons as far as leaning out for me. #pukeb9vn#
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