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Post by Tim Wescott on Feb 9, 2010 20:22:18 GMT -5
Tues. Feb. 9th.
Chest,Cardio,Abs: Smith Inclines: 150-10 170-5 190-3 190-3 190-3 165-8 165-8 Just a sidenote but we have a new Smith Machine at our gym,but it`s designed like the old school models..............thicker bar with big heavy flanges on both sides,and no counterbalance pulley.
Sucker is humbling,on a regular Smith,I`d be using much more weight.
Flyes: 45-10 55-10 65-6 45-10 Almost back to where I used to be......screw you elbow!! LOL ;D
Cybex Seated Bench Machine: 8 plates-12 reps 10 plates-8 reps
Cybex Incline Pec-Deck: 5 plates-15 6 plates-12 Chest:
Cardio: 30 minutes walking on inclined treadmill = 375 calories 15 degree incline at 3.5 mph
Abs:
Super-Set: {Rope-Crunches: 10 plates-50 reps 12 plates-15 reps 11 plates-25 reps {Crunches: 50 reps 35 reps 30 reps
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 oven fries (2 sm. baked potatoes) 12 oz. diet soda
Meal # 4: 6 oz. chicken breast lg. green salad 12 oz. diet soda
Meal # 5: 4 oz. steak lg. green salad 12 oz. diet soda
Meal # 6: 1 cup FF cottage cheese
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Post by Tim Wescott on Feb 10, 2010 12:10:29 GMT -5
Wed. Feb. 10th.
Lower Back/Traps,Upper Back/Lats,Cardio:
Lower Back/Traps: Top Deadlifts: 135-15 225-10 275-8 315-5 250-10 We had to do these on a different power rack than the one we normally use......bar was elevated higher,but they were actually much harder,no legs involved whatsoever.
Lower back worked as if it was a hinge.....very humbling!!
Upper Back/Lats: Front Pulldowns: 10 plates-15 12 plates-12 14 plates-10 11 plates-12
Seated Cable Rows: 8 plates-15 10 plates-12 12 plates-12
Dumbell Pullovers: 65-12 80-10 65-12
Cybex Seated Row Machine: 10 plates-12 9 plates-12 8 plates-15
Cardio: Walked for 30 minutes on inclined treadmill=315 calories
Another good one! #arockon6ha#
Todays Diet:
Meal # 1-Pre-Workout: 1 scoop whey in water
Meal # 2-Post-Workout: 1 scoop whey in water 1 banana 5 gms. creatine monohydrate
Meal # 3: 5 whole eggs oven fries (2 sm. baked potatoes) 12 oz. diet soda
Meal # 4: 5 oz. chicken breast lg. green salad 12 oz. diet soda
Meal # 5: 5 oz. chicken breast lg. green salad 12 oz. diet soda
Meal # 6: 1 cup FF cottage cheese
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Post by Tim Wescott on Feb 12, 2010 6:01:41 GMT -5
Thurs. Feb. 11th.
Shoulders,Calves,Cardio:
Shoulders: Seated Bradford Press: 50-15 70-15 90-12 100-12 80-12 Haven`t done these in about a year due to my elbow problem........hence the light weight.
Super-Set: {Laterals Behind Back: 15-15 25-10 35-10 20-12 {Wide Upright Rows: 50-15 60-10 60-10 60-12
Bent-Over Laterals: 35-3 x 12
Face-Pulls: 6 plates-15 5 plates-15 5 plates-15
Cable Front Raise: 2 plates-20 3 plates-15 3 plates-15
Calves: Smith Machine Calf Raise: 5 x failure
Cybex Seated Leg Press Calf Raise: 3 x failure
Cardio: A fast 20 minute walk 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 12 oz. diet soda
Meal # 4: 8 oz. steak 12 oz. diet soda
Meal # 5: 6 oz. chicken breast 12 oz. diet soda
Meal # 6: 1 cup FF cottage Cheese
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Post by Tim Wescott on Feb 14, 2010 1:42:04 GMT -5
Fri. Feb. 13th.
Biceps/Triceps:
Super-Set # 1 : {Barbell Curls: 80-10 100-10 120-8 70-12 70-12 {Skullcrushers: 70-15 90-8 90-6 70-12 70-12
Super-Set # 2 : {Cable Preacher Curls: 5 plates-10 7 plates-8 5 plates-10 4 plates-12 (extra slow reps) {Bent-Forward Cable Extensions: 7 plates-15 9 plates-12 10 plates-10 8 plates-20
Super-Set # 3 : {Hammer Curls: 30-12 40-12 30-12 {Pressdowns: 4 plates-20 5 plates-20 5 platres-15
Todays Diet:
Meal # 1 : 5 whole eggs 2 baked potatoes 12 oz. diet soda
Meal # 2 : 1 scoop whey in water 1 banana
Meal # 3 - Post-Workout : 1 scoop whey in water
Meal # 4 : 7 oz. chicken breast 2 baked potatoes 12 oz. diet soda
Meal # 5 : 6 oz. chicken breast 8 oz. water
Meal # 6 : 1 cup FF cottage cheese
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Post by Tim Wescott on Feb 14, 2010 1:50:56 GMT -5
No training on the weekend,just walking the dogs and grazing on my diet food.
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Post by nwtrnr on Feb 14, 2010 14:44:14 GMT -5
Arms must be torched, 120 x 8 wow! Must be from all the snow shoveling you guys do back there lol. Great job Tim.
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Post by fit on Feb 14, 2010 15:23:20 GMT -5
Great progress, buddy. Getting back to it!
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Post by Tim Wescott on Feb 15, 2010 21:20:39 GMT -5
Thanks guys.......it`s coming back pretty fast.
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Post by Tim Wescott on Feb 15, 2010 21:39:40 GMT -5
Mon. Feb. 15th.
Quads/Hamstrings,Lower Back,Calves:
Quads/Hamstrings:
Super-Set # 1: {Leg Extensions: 70-12 90-10 110-8 80-12 {Lying Leg Curls: 50-15 70-12 90-8 80-12
Super-Set # 2: {Lying Leg Sled: 6 plates-15 8 plates-12 10 plates-12 12 plates-8 {Seated Leg Curls: 10 plates-15 12 plates-12 12 plates-12 14 plates-8
Super-Set # 3: {Lunges: 2 x 20 (bodyweight) {Stiff-Legged Deadlifts On Platform: 85-12 105-12
Needed a light day after the last 5 weeks of leg training.
Very fast paced and intense just the same.
Lower Back: Cybex Back Extension Machine: 130-20 170-15 210-10 ** New PR **
Calves:
Super-Set: {Standing Calf Machine: 4 x failure followed by half reps to failure and stretching {Leg Press Calf Raise: 4 x failure followed by half reps to failure and stretching
Todays Diet:
Meal # 1 - Pre-Workout: 1 scoop whey in water
Meal # 2 - Post-Workout: 2 scoops whey in water 5 gms. creatine monohydrate
Meal # 3 : chicken + rice in tomato sauce 12 oz. Crystal-Lite
Meal # 4 : 5 whole eggs oven fries 12 oz. Crystal-Lite
Meal # 5 : chicken + rice in tomato sauce 12 oz. Crystal-Lite
Meal # 6 : 2 cups FF Plain Yogurt with strawberries
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Post by Tim Wescott on Feb 16, 2010 22:01:01 GMT -5
Tues. Feb.16th.
Chest,Cardio:
Chest: Smith Inclines: 150-12 170-10 190-5 200-2 225-1 165-10 (super slow reps) 150-12
Flyes: 45-12 55-10 65-5 40-20
Cybex Seated Bench Machine: 8 plates-5 10 plates-5 12 plates-5 9 plates-8
Crossovers: 4 plates-20
Cardio: 35 minute fast walk on indoor track.
Todays Diet:
Meal # 1 - Pre-Workout: 1 scoop whey in water
Meal # 2 - Post-Workout: 2 scoops whey in water 5 gms. creatine monohydrate
Meal # 3 : 3 whole eggs 5 eggwhites 0ven fries 12 oz. Crystal-Lite
Meal # 4 : 5 whole eggs oven fries 12 oz. Crystal-Lite
Meal # 5 : 1/2 lb. haddock 12 oz. Crystal-Lite
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Post by GerryT on Feb 17, 2010 13:32:48 GMT -5
Outstanding, Tim. Look forward to seeing you at the shows. You will be highly xompetitive based on this. Keep up the super work.
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Post by fit on Feb 17, 2010 14:26:06 GMT -5
Tim- on your meals, the whey PWO is right after I'm guesing. The 3rd meal is within an hour after or?
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Post by mrky03 on Feb 17, 2010 16:56:44 GMT -5
Man your diet is tight!
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Post by Tim Wescott on Feb 17, 2010 19:10:07 GMT -5
Thanks Chris..that`s the exact scenario give or take a minute or two. Thanks Gerry,I sure hope to be. So far I`ve dropped a lot of fat/bloat,and re-added some lost size, and now that I`m just about injury free (almost),I can train hard again and I`m psyched about dialing it in. Joel,thanks bro,it`s gonna` get a lot more stringent pretty soon. I`ll drop the dairy and fruit and eat lighter. Never did the fruit and dairy thing pre-contest before,but it`s working good................of course it`s all about a calorie deficit which was easy to establish now that cake,ice cream,cookies,chips,etc. etc. are gonzo from my diet!! LOL
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Post by intenceman on Feb 17, 2010 19:22:50 GMT -5
Superslow inclines?- ouch! It looks great Tim, all of it! I was bragging about you to my wife. Told her you started this site. And I said looks like he's doing Pitt. I said that's an impetus to bust ass, because when he's on his game, he comes in in tremendous shape! I can't wait to see you onstage in person. Bring it Tim!
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Post by Tim Wescott on Feb 17, 2010 19:42:18 GMT -5
Thanks for the kind words James.........now I have to come in top shape. You`re putting pressure on me buddy!!
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Post by Tim Wescott on Feb 17, 2010 19:56:31 GMT -5
Wed. Feb. 17th.
Cardio/Warmup,Lower Back/Traps,Upper Back/Lats,Abs,Cardio:
Cardio/Warmup: Walked 10 minutes on inclined treadmill = 60 calories
Lower Back/Traps: Rack Deadlifts: 165-12 225-10 285-10 325-10 350-10 275-10
Upper Back/Lats Dumbell Rowing: 70-10 85-10 100-8
Dumbell Pullovers: 60-15 70-12 80-10
Wide Grip Pulldowns Behind Neck: 8 plates-12 10 plates-10 8 plates-12
Straight-Arm Pulldowns: 6 plates-15 7 plates-12 5 plates-20
Abs
Tri-Set: {Crunches: 3 x failure {Roman Chair Situps: 3 x failure {Rope-Crunches: 3 x failure with 11 plates
Cardio: Rowing Machine-15 minutes = 100 calories Walked on inclined treadmill for 15 minutes = 150 calories Total calories = 310
Todays Diet:
Meal # 1 - Pre-Workout: 1 scoop whey in water
Meal # 2 - Post-Workout: 2 scoops whey in water 5 gms. creatine monohydrate
Meal # 3 : 3 cups FF plain yogurt with frozen strawberries 8 oz. water
Meal # 4 : 5 whole eggs oven fries 12 oz. Crystal-Lite
Meal # 5 : 6 oz. chicken breast 12 oz. Crystal-Lite
Meal # 6:
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Post by Tim Wescott on Feb 18, 2010 16:58:03 GMT -5
Thurs. Feb. 18th.
Shoulders,Calves,Cardio:
Warmup/Cardio: 10 minutes on eliptical/stepper machine = 100 calories
Shoulders: Seated Brasdford Presses: 70-15 90-12 100-12 110-10 80-15
Super-Set # 1: {Laterals Behind Back: 20-10 30-10 35-10 **New PR ** 20-15 {Wide Grip Upright Rows: 40-10 50-10 60-10 40-15
Super-Set # 2: {Bent-Over Laterals: 3 x 12 with the 30 pounders {Face-Pulls: 6 plates-15 6 plates-15 5 plates-15
Single Dumbell Front Raise: 35-15 45-12 45-12
Cybex Seated Lateral Machine: 90-7,drop to 70 for 7,drop to 50 for 11 more = 25 reps
Calves: Smith Machine Calf Raise: 5 x failure
Cybex Seated Leg Press Calf Raise: 5 x failure
Cardio: Walked a brisk 30 minutes on indoor track
Todays Diet:
Meal # 1 - Pre-Workout: 1 scoop whey in water
Meal # 2 - Post-Workout: 2 scoops whey in water 5 gms. creatine monohydrate
Meal # 3 : 8 eggwhites 2 whole eggs 12 oz. Crystal-Lite
Meal # 4 : 5 oz. chicken breast lg. green salad 12 oz. Crystal-Lite
Meal # 5 : 5 oz. chicken breast lg. green salad 12 oz. Crystal-Lite
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Post by Tim Wescott on Feb 23, 2010 6:25:15 GMT -5
Fri. Feb. 19th.
Biceps/Triceps,Cardio:
Biceps/Triceps:
Super-Set # 1 : {Seated Alternate Dumbell Curls: 35-4 x 10-12 {Skullcrushers: 70-15 80-12 80-12 70-15
Super-Set #2 : {90 Degree Preacher Curls: 50-12 60-10 70-10 {Seated French Press: 50-20 60-15 70-12
Super-Set # 3 : {Reverse Curls: 50-12 60-12 60-12 {Wide Pressdowns: 5 plates-20 6 plates-15 6 plates-15
Cardio: 15 minutes on eliptical/stepper machine.
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Post by Tim Wescott on Feb 23, 2010 6:32:15 GMT -5
Mon. Feb. 22nd.
Quads,Hamstrings,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-10 2 plates a side + a 25-20
Leg Extensions: 70-15 90-12 110-10 130-10 80-15
Hamstrings: Seated Leg Curls: 10 plates-15 12 plates-12 14 plates-12
Lying Leg Curls: 70-15 90-10 60-15
Calves: Cybex Seated Leg Press Calf Raise: 6 x failure
Last few workouts were well needed light days.........feeling a liitle burnt out and tired.
Exhausted really,not the usual low carb type of tiredness.
I`m sure after these lighter sessions,my energy will return.
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