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Post by Tim Wescott on Feb 1, 2010 16:11:09 GMT -5
It`s one of the best tasting things on my diet Frank. #aeatachicken9xi#
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Post by Tim Wescott on Feb 1, 2010 16:15:19 GMT -5
Sun. Jan. 31st.
Todays Diet:
Just kind of grazed today and ate whatever time I felt my body wanted food.
8 eggwhites with steamed peppers + onions 12 oz. water
2 oranges
2 rice cakes with natty PB and SF jelly
chicken + rice in tomato sauce water
2 oranges
air-popped popcorn
chicken + rice in tomato sauce
1 orange
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Post by Tim Wescott on Feb 1, 2010 16:24:44 GMT -5
Mon. Feb. 1st.
Quads,Hamstrings/Lower Back,Calves:
Quads: One-Legged Leg Press: 2 plates a side-20 3 plates a side-15 4 plates a side-12 5 plates a side-12 6 plates a side-10
Squat Machine: 185-8 225-5 275-5 300-5
Leg Extensions: 70-15 90-12 90-10 70-12
Hamstrings/Lower Back: Lying Leg Curls: 50-15 70-12 90-8 + 4 half reps
Seated Leg Curls: 10 plates-12 12 plates-10 11 plates-12
Stiff-Legged Deadlift On Platform: 45-20 100-12 115-10 135-10
Calves: Cybex Seated Leg Press Calf Raise: 5 x failure (up + down the stack)
Decent workout......trained alone and kept moving with very little rest.
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: 5 whole eggs oven fries (2 small baked potatoes) 8 oz. water
Meal # 4: Chicken + rice in tomato sauce 12 oz. Crystal-Lite
Meal # 5: 8 eggwhites 8 oz. water
Gota` stay on top of my fluid intake......always a tough thing for me to get right.
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Post by mrky03 on Feb 1, 2010 17:03:26 GMT -5
You're getting it done Tim! Nothing takes the place of consistency!
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Post by intenceman on Feb 1, 2010 18:44:07 GMT -5
Dam Tum, when you're on, you're ON! Now how do you do the chicken and rice in tomato sauce?
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Post by Tim Wescott on Feb 2, 2010 15:46:17 GMT -5
Thanks guys!! James,nothing fancy bro.........I just boil some chicken breasts,let them cool in cold water,boil up some Success brown rice,cut the chicken into strips or chunks,mix with the rice,throw in a can of diced or stewed tomatoes,then add enough tomato sauce to my liking. One of the best things on my diet,but I take it out the closer I get to the show and just eat plain old chicken + rice.
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Post by Tim Wescott on Feb 2, 2010 15:57:20 GMT -5
Tues. Feb. 2nd.
Chest + Cardio:
Chest: Smith Inclines: 150-10 170-5 185-3 200-1 215-1 150-12,then rest paused (15 secs) 3 more reps
Flyes: 40-12 50-10 60-6 45-15 My elbows on the comeback trail!!
Took some time, but not too long a go,I couldn`t even do one rep on flyes with the 45`s,and the inclines were done using around 115,so I feel much better about this year now that my strength is coming back.
It`s really hard to stay positive when baby weights are tough due to an injury.
Crossovers: 3 plates-15 4 plates-12 5 plates-8
Cardio: Walked on inclined treadmill for 31 minutes=330 calories.
Pretty good day,had los of energy.
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: Meal Replacement Bar (I was on the road)
Meal # 4: 9 eggwhites 1 whole egg 12 oz. Crystal-Lite
Meal # 5: 6 oz. 90% lean ground beef patty 12 oz. water
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Post by Tim Wescott on Feb 3, 2010 19:52:56 GMT -5
Wed. Feb. 3rd.
Lower Back/Traps,Back,Neck,Cardio:
Lower Back/Traps: Rack Deadlifts: 135-15 185-10 225-10 275-10 315-10 Haven`t done these in well over a year,so I stayed light. Did these from mid knee height.
Back:
Super-Set: {Wide Pulldowns: 11 plates-10 10 plates-10 9 plates-10 {Cable Rows: 10 plates-10 9 plates-10 8 plates-12
Dumbell Rowing: 75-10 90-10 100-10
Dumbell Pullovers: 70-12 80-10 70-10
Cybex Seated Rowing Machine: 12 plates-8,drop to 9 plates for 6 more,drop to 7 plates for 6 more
Neck: Nautilus 4-Way Neck Machine: 4 sets in each position
Cardio: 10 minutes eliptical=100 calories 10 minutes eliptical/stepper machine=100 calories
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: 4 oz. chicken breast 1/2 cup rice 8 oz. water
Meal # 4: 4 oz. chicken breast 1/2 cup rice 8 oz. water
Meal # 5: 5 oz. 90% lean ground beef patty 12 oz. Crystal-Lite
Meal # 6: 5 oz. 90% lean ground beef patty 12 oz. Crystal-Lite
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Post by intenceman on Feb 4, 2010 0:13:54 GMT -5
Thanks Tim. Going to give that one a shot. A bit bored with the usual stuff. Great workouts too!
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Post by Tim Wescott on Feb 4, 2010 15:57:19 GMT -5
Thurs. Feb. 4th.
Shoulders,Abs,Cardio:
Shoulders: Seated Dumbell Press: 40-12 50-8 45-10 45-8 I go,you go style!
Super-Set: {Laterals Behind Back: 20-12 30-10 30-10 20-12 {Wide Grip Upright Row: 40-12 60-10 60-10 40-12
Bent-Over Laterals: 30-15 40-10 50-8
Face-Pulls: 5 plates-15 6 plates-15 6 plates-12 + half reps to failure
Between my partner and I we did 36 sets for delts in 40 minutes.....we were cranking!!
Abs:
Super-Set: {Crunches: 55 reps 35 reps 35 reps {Rope-Crunches: 10 plates-25 12 plates-15 11 plates-20
Upside Down Situps: 3 x failure
Cardio: Eliptical/stepper machine 30 minutes = 330 calories
Good one! #arockon6ha#
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: 10 eggwhites 1 whole egg 12 oz. Crystal-Lite
Meal # 4: 4 whole eggs 1 baked potato 12 oz. Crystal-Lite
Meal # 5: 1 cup FF cottage cheese
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Post by mrky03 on Feb 4, 2010 17:15:19 GMT -5
You're on a roll Tim! Keep this up and we're talkin ripped city!!
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Jeff Preston
Novice Bodybuilder
"It's not the destination but the journey"
Posts: 80
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Post by Jeff Preston on Feb 5, 2010 12:29:44 GMT -5
KEEP SWINGING THE BATTLE AXE TIM!!!!
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Post by Tim Wescott on Feb 5, 2010 13:23:20 GMT -5
Thanks Joel and Jeff,I`m trying my best to be at my best this year!
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Post by Tim Wescott on Feb 5, 2010 13:32:55 GMT -5
Fri. Feb. 5th.Biceps/Triceps,Cardio:Super-Set # 1:{Barbell Curls: 85-10 105-8 125-6 70-15 {Pressdowns: 4 plates-20 5 plates-20 6 plates-15 5 plates-15 Super-Set # 2:{Kneeling Cable Curls: 5 plates-12 6 plates-12 5 plates-12 {Wide Grip Pressdowns: 5 plates-15 4 plates-20 4 plates-20 Super-Set # 3:{Hammer Curls: 30-12 27.5-12 25-12 {Bent-Forward Cable Extensions: 6 plates-20 7 plates-15 6 plates-15 Went light on triceps and avoided any stretching exercises as my triceps are still sore from Wednesdays pullovers!! Cardio:20 minutes walking on indoor track 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: 5 whole eggs 2 small baked potatoes 8 oz. water Meal # 4: 1 can tuna 20 oz. water Meal # 5: 1 can tuna 20 oz. water Meal # 6: 2 cups plain yogurt 2 Tbsp. SF jelly Snacks: air-popped popcorn 2 rice cakes with natty PB and SF jelly
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Post by Tim Wescott on Feb 6, 2010 22:26:59 GMT -5
Just grazed all weekend, eating small meals and snacks..........all clean food of course.
Think I`m gonna` adapt this eating style on the weekend......it`s light,with constant small feedings.
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Post by Tim Wescott on Feb 8, 2010 12:27:51 GMT -5
Mon. Feb. 8th.
Quads,Hamstrings/Lower Back,Calves:
Quads: One-Legged Leg Press: 2 plates a side-20 reps 3 plates a side-15 reps 4 plates a side-12 reps 5 plates a side-10 reps 6 plates a side-10 reps
Squat Machine: 185-8 225-5 275-5 325-5 I`ve added 25 pounds to this exercises for 5 reps for 6 weeks now. My power is coming back pretty fast.
Leg Extension: 70-15 90-12 110-10 130-8
Hamstrings/Lower Back:
Super-Set: {Nautilus Leg Curls: 60-15 80-12 100-8 + 4 half reps {Reverse Hyperextension Machine: 45-15 90-12 115-8
Seated Leg Curls: 10 plates-15 12 plates-12 14 plates-8
Step-Ups: 35 pound dumbells-12 reps each leg
Super-Set: {Hyperextensions: 2 x 15 (bodyweight) {Cybex Back Extension Machine: 150-15 170-15
Calves:
Super-Set: {Cybex Rotary Calf Extensions: 6 sets to failure {Cybex Seated Leg Press Calf Raise: 6 sets to failure Pyramided up and down in weight and either increased or decreased reps accordingly.
Great freakin` workout!!!! #arockon6ha#
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: 9 eggwhites 1 whole egg 1 banana 8 oz. water
Meal # 4: 4 oz. steak lg. green salad 12 oz. diet soda
Meal # 5: 6 oz. chicken breast lg. green salad 12 oz. diet soda
Meal # 6: 1 cup FF cottage cheese
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Post by intenceman on Feb 8, 2010 16:58:13 GMT -5
NICE leg workout Tim!
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Post by Hoopie on Feb 8, 2010 23:38:26 GMT -5
Yo Timbo whats up my friend. How is everthing?
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Post by mrbeefy on Feb 9, 2010 8:40:21 GMT -5
NICE training buddy.....GREAT Volume too!
I'm limping thinking about it.....or maybe I"m just getting old! LOL!
Keep at it my friend!
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Post by Tim Wescott on Feb 9, 2010 20:08:27 GMT -5
Hey Steve,great hearing from you bud!! I`m doing really good,had a few stumbling blocks but all is good at the moment. How ya` been,hows the family,still training hard? You still posting here or what Thanks Frank,and you`re never too old bro!
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