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Post by Tim Wescott on Jan 25, 2010 13:35:57 GMT -5
Mon. Jan. 25th.
Had to skip today........car trouble once again!!#bheadbangsmiley7rd#
I`ll hit legs tomorrow,and combine chest + back on Wednesday......not a real big deal.
Todays Diet:
Meal # 1: 1 scoop whey in water
Meal # 2: 7 eggwhites 2 whole eggs steamed peppers + onions (mixed into and cooked with the eggs) 12 oz. Crystal-Lite
Meal # 3: 5 oz. chicken breast lg. green salad 12 oz. Crystal-Lite
Meal # 4: 1 scoop whey in water 5 gms. creatine monohydrate 1 banana
Meal # 5: 5 oz. chicken breast 1/2 cup sweet poatoes lg. green salad 12 oz. Crystal-Lite
Meal # 6: 5 oz. chicken breast lg. green salad 12 oz. Crystal-Lite
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Post by mrbeefy on Jan 25, 2010 14:35:12 GMT -5
Feel for ya brother! Took my truck into the shop Thursday becuase the "service engine light" went on...sat there ALL day. Told me they had to replace a fuel injector. They fixed it...I paid the man.....drove half way home and the freaking light came back on! I was livid. Took it back Friday and sat there ALL morning. Replaced a "gasket" which was causing as short....it's been ok so far...but I was NOT a "happy camper". No worries...it will be ok to drive us from the hotel to the venue at the Nationals!!! Just like last time! Diet looks sound buddy. Following along your suggestions, but the numbers still ain't movin' Hang Tough!
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Post by Tim Wescott on Jan 25, 2010 20:27:48 GMT -5
Cars can be a bit*h at times!! Be patient Frank............it`ll all come together.
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Post by mrbeefy on Jan 25, 2010 20:49:20 GMT -5
Had thought about trading mine in, but I don't want to incur a car payment now, plus my wife won't let me get rid of it, because we use to haul all our camping equipment around in the summer time. Plus.....if this...no let me re-state that...WHEN this all comes together...I'll need something to haul all those FIRST place trophies in Keep it coming buddy!
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Post by masterschamp on Jan 26, 2010 13:47:38 GMT -5
Training and diet both look great, Tim....I got two cars that are down right now!!! When are you going to start looking for a hotel in Pgh.?
Keith
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Post by Tim Wescott on Jan 26, 2010 16:34:20 GMT -5
Thanks a lot Keith,much appreciated.
My buddy Dan Demas is doing the show and already knows a place we`re gonna` stay.
It`s a hotel he`s used in the past when he did the Nats........I`ll call him tonight and let you know which one it is,I`m not sure.
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Post by Tim Wescott on Jan 26, 2010 17:05:02 GMT -5
Tues. Jan. 26th.Chest/Back,Cardio:Chest/Back:Super-Set # 1:{Smith Inclines: 160-10 160-10 160-10 160-8 + 2 very slow painful partner assisted forced reps {Front Pulldowns: 10 plates-10 10 plates-10 10 plates-10 10 plates-10 Super-Set # 2:{Flyes: 35-12 50-10 40-10 {Seated Cable Row: 9 plates-12 12 plates-10 10 plates-10 Super-Set # 3:{Cybex Seated Bench Machine: 6 plates-12 8 plates-10 {Cybex Seated Rowing Machine: 8 plates-12 10 plates-10 Super-Set # 4:{Pec-Deck: 5 plates-12 6 plates-12 {Straight-Arm Pulldowns: 4 plates-12 4 plates-12 Super-Set # 5:{Dips: 2 x 10 bodyweight {Dumbell Pullovers: 65-10 55-10 We decided to do legs tomorrow AM so we can have access to the machines in the back room....long story, but I train at a university gym (only gym in town unfortunately).
We had to train later than we normally do because of work and my damn car troubles,but it was an insane day.
Diet looks weirder than normal,but I got up at 3 AM and trained later than I normally do, so I ate more meals.
I know the poundages aren`t huge but I was literally running from station to station........jumping over benches and I honestly cannot remember the last time I trained this fast and intense.
People looked at us like we were nuts but I could care less........they looked as if they were all just standing still anyway.
The weights got heavy real fast because we were not really resting per se` ,and I was drenched in sweat and wiped out at the end of the workout.
I`m raising the bar this week as far as intensity of effort is concerned.
Legs are on the agenda for tomorrow and I told my partner to bring a wheel chair!!!! Cardio:Walked on incline treadmill for 31 minutes = 330 calories Todays Diet:Meal # 1: 1 scoop whey in water Meal # 2: 9 eggwhites 1 whole egg steamed peppers + onions mixed in 12 oz. Crystal-Lite Meal # 3 Pre-Workout: 1 scoop whey in water Meal # 4 Post-Workout: 1 scoop whey in water 5 gms. creatine monohydrate Meal # 5: 6 oz. chicken breast 1 cup sweet potatoes lg. green salad LS,LF dressing 20 oz. Crystal-Lite Meal # 6: 5 oz. chicken breast lg. green salad LS,LF dressing 12 oz. Crystal-Lite Meal # 7: 5 oz. chicken breast lg. green salad LS,LF dressing 12 oz. Crystal-Lite Snack: 4 rice cakes with natty PB and SF jelly
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Post by mrbeefy on Jan 26, 2010 19:54:16 GMT -5
INTENSE!!!!!
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Post by intenceman on Jan 26, 2010 20:47:54 GMT -5
I hear ya on the Car troubles guys! Seems like an epidemic, huh? My baby, my 2001 black jeep wrangler finally gave me problems, in the shop, engine tore apart, replacing multiple things. Going to be way more than I can afford but what can you do? Great workout anyway, you warrior! Keep bringing it!
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Post by Tim Wescott on Jan 27, 2010 12:36:47 GMT -5
Wed. Jan. 27th.
Quads,Hamsrings/Lower Back,Calves:
Quads: Leg Press: 2 plates per side - 20 3 plates per side - 20 4 plates per side - 20 5 plates per side - 20
Squat Machine: 185-5 225-5 250-5 275-5 (Gonna` try to add 25 pounds per week for 5 reps,we`ll see how it goes)
Leg Extensions: 70-12 90-12 110-10 80-12
Hamsrings/Lower Back:
Super-Set # 1: {Nautilus Lying Leg Curl: 70-12 80-10 90-8 {Reverse Hyperextension Machine: 45-12 70-10 100-10
One-Legged Seated Leg Curls: 5 plates-12,then 5 more each leg 6 plates-10,then 5 more each leg 7 plates- 8,then 4 more each leg
Super-Set # 2: {Hyperextensions: 2 x 15 - bodyweight {Cybex Back Extension Machine: 2 x 15 - 150 pounds
Calves: Leg Press Calf Raise: 8 sets to failure,followed by half reps to failure on each set,followed by static stretching in the bottom position
Step-Ups: 30 pounds-12 (used a standard exercise bench for these)
Stretched my quads,hams,and lower back and hobbled out!!
Good one!
Todays Diet:
Meal # 1 Pre-Workout: 1 scoop whey in water
Meal # 2 Post-Workout: 1 scoop whey in water 5 gms. creatine monohydrate
Meal # 3: 8 eggwhites 1 whole egg steamed peppers + onions mixed in oven fries (2 med. baked potatoes) 12 oz. Crystal-Lite
Meal # 4: 6 oz. chicken breast lg. green salad 12 oz. Crystal-Lite
Meal # 5: 7 oz. chicken breast lg. green salad 20 oz. Crystal-Lite
Meal # 6: Casien shake in water A 33gm. sample packet I had: protein=24 gms. calories=120 carbs=4gms. sugars=1 gm. total fat=1 gm.
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Post by nwtrnr on Jan 27, 2010 20:12:01 GMT -5
Tim's the man!
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Post by Tim Wescott on Jan 28, 2010 16:19:23 GMT -5
Thanks bro,but how can I be the man,when you the man? LOL #bbeersmiley9gy#
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Post by Tim Wescott on Jan 28, 2010 16:34:42 GMT -5
Thurs. Jan. 28th.Shoulders,Neck,Cardio:Shoulders:Seated Dumbell Press: 35-12 45-10 55-6 45-8 Lateral Raise: Triple Drop-Set # 1:30-8,25-8,20-8 Triple Drop-Set # 2:30-8,27.5-8,22.5-8 Triple Drop-Set # 3:30-8,25-8,20-8 Insanely painful!!Behind The Back Laterals: Drop-Set # 1:25-10,15-10 Drop-Set # 2:25-10,15-10 OUCH!! #aseeingstars5gt# Bent-Over Laterals: Drop-Set # 1:35-10,25-10 Drop-Set # 2:35-10,25-10 Drop-Set # 3:25-10,15-10 Face-Pulls: 6 plates-15 7 plates-15 Neck:Nautilus 4-Way Neck Machine: 4 sets in each position My poundages on these are climbing like crazy!!Cardio:Walked for 20 minutes on indoor track. My legs are sore as Hell !! Todays Diet:Meal # 1 Pre-Workout: 1 scoop whey in water Meal # 2 Post-Workout: 1 scoop whey in water 5 gms. creatine monohydrate Meal # 3: 6 whole eggs oven fries (3 med. baked potatoes) 12 oz. Crystal - Lite Meal # 4: 4 oz. chicken breast lg. green salad 12 oz. Crystal-Lite Meal # 5: 4 oz. chicken breast 12 oz. Crystal-Lite Meal # 6: 1 envelope of Casien protein shake in water
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Post by Tim Wescott on Jan 29, 2010 11:43:36 GMT -5
Fri. Jan. 29th.
Biceps/Triceps,Abs,Calves,Cardio:
Biceps/Triceps:
Super-Set # 1: {Barbell Curls: 80-12 100-10 120-6 90-10 {Pressdowns: 5 plates-20 7 plates-12 6 plates-15 5 plates-20 Used a straight Olympic bar on the BB Curls.
Super-Set # 2: {Kneeling Cable Curls: 5 plates-12 6 plates-12 7 plates-10 6 plates-10 {Bent-Forward Cable Extensions: 7 plates-12 9 plates-10 8 plates-12 6 plates-20
Super-Set # 3: {Hammer Curls: 30-10 27.5-10 {Standing Cable French Press: 2 x 15 with 4 plates
Super-Set # 4: {Bent-Over DB Concentration Curls: 30-12 25-12 {Triceps Dips Between Benches: 2 x 15 (bodyweight)
Triceps Dips Between Benches: 1 x 15 bodyweight
Abs:
Tri-Set: {Roman-Chair Situps: 3 x failure {Crunches: 3 x failure {Vertical Leg Raise: 3 x failure
Rope-Crunches: 10 plates-failure 12 plates-failure 11 plates-failure
Calves: Cybex Seated Leg Press Calf Raise: 3 x failure Did these Doggcrap style (I think).............held contracted position for a ten count,then held extended position for another ten count.
Slow negatives,and at the end of each set,I did half reps to failure.
Just 3 sets,but my calves were literally fried!!
Cardio: Walked on inclined treadmill for 31 minutes = 325 calories
Damn good week of training!!
Todays Diet:
Meal # 1 Pre-Workout: 1 scoop whey in water
Meal # 2 Post-Workout: 1 scoop whey in water 5 gms. creatine monohydrate
Meal # 3: 8 eggwhites 1 whole egg steamed peppers + onions mixed in 12 oz. Crystal-Lite
Meal # 4: 5 oz. chicken breast 2 cups green beans 12 oz. Crystal-Lite
Meal # 5: 4 oz. 90% lean ground beef patty sm. baked potato 1 cup green beans 12 oz. Crystal-Lite
Meal # 6: 1 cup FF cottage cheese
Snacks: air-popped popcorn 2 rice cakes with natty PB and SF jelly
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Post by GerryT on Jan 29, 2010 12:28:32 GMT -5
Proud of you, Tim. Look forward to seeing you and speaking with you again.
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Post by mrky03 on Jan 29, 2010 17:20:27 GMT -5
INTENSE!! Your neck is going to be huge!! lol Good going my man!
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Post by Tim Wescott on Jan 30, 2010 5:46:51 GMT -5
Damnright........no one will ever call me a pencilneck geek again !! LOL
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Post by mrbeefy on Jan 30, 2010 11:57:15 GMT -5
...and no flirting with vampires either !!!
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Post by Tim Wescott on Jan 31, 2010 2:37:01 GMT -5
Sat. Jan. 30th.
Todays Diet:
Meal # 1: 4 whole eggs oven fries (2 small baked potatoes) 12 oz. Crystal-Lite
Meal # 2: 18 oz. FF plain yogurt 2 Tbsp. SF jelly artificial sweetener (mix it all together) 8 oz. water
Meal # 3: chicken + rice in tomato sauce 12 oz. Crystal-Lite
Meal # 4: chicken + rice in tomato sauce 12 oz. Crystal-Lite
Snacks: 4 rice cakes with natty PB and SF jelly
Still only eating 4 meals on the weekends as I`m usually pretty inactive for the most part.
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Post by mrbeefy on Jan 31, 2010 9:52:37 GMT -5
Looks good Tim! The chicken and rice in tomato sauce actually sounds pretty good
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