Tims NPC Masters Nats 2011 Prep !!

[Tim Wescott]

Training hard and dieting strictly....7 weeks to go and getting better by the day.

Training 5 days a week,cardio 6 days a week,and dieting 24/7 !

I`m hungry and training to win the Over-50 Lightweight Class.

Haven`t been a Lightweight in years but at 56 years old I believe I will have lots more muscle now and be shrinkwrapped at this weight.

We`ll see...I`m dotting my I`s and crossing all my T`s !

[Tim Wescott]

Been training for the last 8 days straight.....took a well deserved day off to eat some higher carbs and rest up for tomorrows leg day!

[oldnavy]

Gool luck in your contest prep, Friend. Do it, Man!

Old Navy

[Tim Wescott]

Thanks Scott...........I`ve never been more focused and determined.

[Tim Wescott]

Mon. 6/6/11

Quads,Hamstrings,Calves:

Quads:

One Legged Leg Press:
3 plates a side-15
5 plates a side-12
4 plates a side-12

Machine Squats:
3 x 12 with 225 (close stance)

Leg Extensions:
90-12
90-12
70-20

Super-Set:
{Adductor Machine:
90-20
{Abductor Machine:
70-20

Hamstrings:

Lying Leg Curl:
90-12
90-10
70-15

Seated Leg Curls:
10 plates-15 + 5 half rep
13 plates-12
9 plates-20

Calves:

Super-Set:
{Cybex Leg Press Calf Ext.
4 x failure + half reps until failure on each set
{Rotary Calf Machine:
4 x failure + half reps until failure on each set

Trained with very little rest which caused me to go lighter but I hobbled out of the gym in no time flat!!

Todays Diet:

Meal 1-Pre-Workout:
1 scoop whey in water

Meal 2-Post-Workout:
1 scoop whey in water

Meal 3 -
1 can tuna
water

Meal 4 -
8 eggwhites
1 whole egg
1 baked potato
Crystal-Lite

Meal 5 -
5 oz. boiled chicken breast
salad (fat-free low sugar dressing2 TBSP.)
Crystal-Lite

Meal 6 -
5 oz. boiled chicken breast
salad (fat-free low sugar dressing2 TBSP.)
Crystal-Lite

I pretty much eat almost like this every day..........carb intake varies.


Lost 14 pounds since April 11th. when I started dieting.

[Tim Wescott]

6/7/11

Chest,Abs,Cardio:

Chest:
Smith Inclines:
135-12
155-10
175-8
200-3,drop to 185 for 3 more
150-12

Flyes:
45-12
55-10
45-15

Crossovers:
4 plates-20
5 plates-15
6 plates-10

Cybex Seated Bench Machine:

Triple Drop-Set:
8 plates-12,drop to 6 plates-8,drop to 4 plates-10

Abs:

Super-Set:
{Roman-Chair Situps:
3 x failure
{Rope Crunches:
3 x failure with 12 plates

Cardio:
53 minutes-Treadmill

Todays Diet:

Meal 1-Pre-Workout:
1 scoop whey in water

Meal 2-Post-Workout:
1 scoop whey in water

Meal 3 -
6 oz. boiled chicken breast
water

Meal 4 -
8 eggwhites
1 whole egg
Diet soda

Meal 5 -
5 oz. boiled chicken breast
salad (fat-free low sugar dressing2 TBSP.)
Diet soda

Meal 6 -
4 oz. boiled chicken breast
10 oz. water

[Tim Wescott]

6/8/11

Back,Traps,Cardio:

Back:

Lying Barbell Rows:
95-15
115-12
135-10
135-8

V-Bar Pulldowns:
10 plates-15
13 plates-10
11 plates-12

Seated One-Arm Cable Rows:
4 plates-20
5 plates-15
6 plates-12

DB PUllovers:
65-15
80-12
80-10

One-Arm Smith Machine Rows:
3 X 12

Straight Arm Pulldowns-1 X 6 plates-20

Traps:
DB Shrugs:
70-20
85-15

Cardio:
30 minutes-Treadmill

Todays Diet:

Meal 1-Pre-Workout:
1 scoop whey in water

Meal 2-Post-Workout:
1 scoop whey in water

Meal 3 -
6 oz. boiled chicken breast
water

Meal 4 -
6 oz grilled ground chicken breast
salad
water

Meal 5 -
5 oz. boiled chicken breast
salad (fat-free low sugar dressing2 TBSP.)
Diet soda

Meal 6 -
8 oz. baked cod
10 oz. water

PM:

Tanning -20 minutes then back to the gym for 31 minutes waking on inclined treadmill + 5 minutes on eliptical/stepper nachine-55 extra calories (gonna do this all the time as that 50-60 cals will great more of a calorie deficit at the end of the weeks training.


Started at 178,today I was 161 pounds........6 more pounds to go to make the weight class.........should be easy to do.........I hope!!

[Tim Wescott]

6/9/11

Shoulders,Abs,Lower-Back,Cardio,Neck:

Shoulders:

Seated Bradford Press:
80-15
100-12
120-8
80-20
80-20

Behind The Back Laterals:
17.5-20
22.5-15
30-12
30-12

Cable Laterals :
2 x 15 non-stop alternating arms back and forth

Bent-Over Laterals:
3 x 12 30 pounders

Face-Pulls:
3 X 15-20 -6 plates

Plate Front Raise:
25 pounds-3x20

Abs/Lower-Back:

Tri-Set:
{Upside Down Situps-3 x failure
{Rope-Crunches-3 x failure - 12 plates
{Hyperextensions:
3 x 20 (bodyweight)

Cybex Back Extension Machine:
1 x 30 with 150 pounds

Cardio:
33 minutes walking on inclined treadmill
5 minutes on eliptical (50 extra cals)

Neck:
4 way Nautilus Neck Machine-3 sets in each position

Todays Diet:

Meal 1-Pre-Workout:
1 scoop whey in water

Meal 2-Post-Workout:
1 scoop whey in water

Meal 3 -
6 oz. 90% lean ground beef patty
water

Meal 4-
8 oz. codfish
water

Meal 5 -
6 oz grilled ground chicken breast
1 cup brown rice
salad (fat-free low sugar dressing2 TBSP.)
Diet soda

Meal 6 -
8 eggwhites
1 whole egg
6 rice cakes with natty PB (couldn`t stop eating these damn things) ;D

PM:

Tanning -20 minutes then back to the gym for 33 minutes waking on inclined treadmill + 5 minutes on eliptical/stepper nachine-55 extra calories (gonna do this all the time as that 50-60 cals will great more of a calorie deficit at the end of the weeks training.


Pretty good day...........looking much leaner and feeling terrible so I know I`m right on track.

Vascularity is improving bigtime too.

6 weeks to go........................looking better so far!

[GerryT]

Great to see this, Tim! Keep hitting it and look forward to seeing you again, buddy!

[RUBICON19]

Diet and training look sick Tim. You will BRING IT for sure!!!

[mrky03]

You haven't skipped a beat Tim! Believe me you can do this! The guy that placed ahead of me at my show was 56, and was shrink wrapped!

[Tim Wescott]

Thanks guys,even if I place dead last,I think I can look the best I`ve ever looked...........at least that is my goal.

Feels like the old days back when I was so motivated nothing could make me sway off track.

If I don`t burn out my legs and lose too much size on them I think I can bring the pain.......did I say size on MY legs,what a joke!! 'D

[Tim Wescott]

6/10/11

Biceps,Triceps,Forearms,Cardio:

Biceps/Triceps:

Super-Set # 1:

{Seated Alternate DB Curls:
30-12
40-10
50-10
35-12

{Lying Dumbell Extensions:
22.5-20
30-12
30-12
30-12

Super-Set # 2:

Cable Preacher Curls:
4 plates-12
5 plates-12
6 plates-12

Bent-Forward Cable Extensions:
7 plates-20
9 plates-12
8 plates-15

Super-Set # 3:

{EZ-Bar Curls:
3 x 12 with 70 pounds
{Pressdowns:
6 plates-20
8 plates-12
7 plates-15

Forearms:
Wrist Curls:
50-25
60-20
70-15
70-15

Did all of the above in 25 minutes flat.................very intense but I had to go lighter on some things.

huge pump and burn...............lots of new vascularity.

Cardio:
20 minutes HIIT cardio on eliptical

PM

Cardio:
10 minutes HIIT on eliptical/stepper contraption

Brisk one mile walk on outdoor track.

very tired,legs tired,need carbs,but looking right on point.


Lots of people making comments on my physique since I`ve started getting into shape.



Todays Diet:

Meal 1-Pre-Workout:
1 scoop whey in water

Meal 2-Post-Workout:
1 scoop whey in water

Meal 3 -
1 can tuna
water

Meal 4 -
8 eggwhites
1 whole egg
water

Meal 5 -
5 oz. boiled chicken breast
2 baked potatoes
salad (fat-free low sugar dressing2 TBSP.)
Diet soda

Meal 6 -
5 oz. boiled chicken breast
salad (fat-free low sugar dressing2 TBSP.)
water

[mrky03]

No doubt you can take the pain! I can't wait to see how you look this year!

[Tim Wescott]

Thanks Joel,right now I`m way ahead of shcedule which I didn`t think would happen as I usually diet a few weeks longer than this as a rule.

[Tim Wescott]

6/11/11

Cardio,Abs:

Cardio:

40 minutes walking on inclined treadmill
5 minutes on eliptical/stepper contraption

(No food before Sat. cardio depending on the time I get up and how much running around I have to do.)

Abs:

Upside Down Situps:
3 x 20

Rope-Crunches:
3 x failure - 12 plates

Meal 1- Post-Cardio:
1 scoop whey in water

Meal 2 -
4 oz. boiled chicken breast
salad
Diet soda

Meal 3 -
4 oz. boiled chicken breast
salad
Diet soda

Meal 4 -
8 eggwhites
1 whole egg
2 med. baked potatoes (made into oven fries)
water

Meal 5 -
5 oz. boiled chicken breast
water


Gonna` up the carbs a bit tomorrow in preperation for Mondays leg workout.

[Tim Wescott]

6/12/11

A much needed rest day today!!

Meal 1:
Whey shake in water

Meal 2:
6 eggwhites
1 whole egg
1/2 cup oatmeal (no milk,Splenda,dash of sugar-free maple syrup)
water

Meal 3:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda


Meal 4:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda
2 rice cakes with sm. amount of natty PB and sugar free jelly

Meal 5:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda
2 rice cakes with sm. amount of natty PB and sugar free jelly

[Tim Wescott]

6/13/11

Quads,Hamstrings,Calves:

Quads:

Pre-Exhaust Super-Set:
{Leg Extensions:
70-15
90-12
110-12
90-12
{Lying Leg Sled:
6 plates-15
8 plates-12
10 plates-12
12 plates-12

Dumbell Lunges:
20-12
20-12
20-12

I keep my lead foot on a small wedge type platform and do each leg seperately.

Hamstrings:
Lying Leg Curls:
70-15
90-12 + 5 half reps
90-10 + 5 half reps

Seated Leg Curls:
10 plates-15
13 plates-12
11 plates-15

Calves:
Cybex Leg Press Calf Extensions:
4 x failure followed by half reps to failure on each set.

I normally would do a bit more sets for each bodypart but I hadn`t done this scenario in quite a while, and my legs felt like they were trashed,so I stopped.

Todays Diet:

Meal - 1:Pre-Workout:
1 scoop whey in water

Meal - 2 :Post-Workout:
1 scoop whey in water

Meal - 3:
8 eggwhites
1 whole egg
2 baked medium sized potatoes (oven fries)
Diet soda

Meal -4:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda

Meal -5:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda

Meal -6:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda


I`m eating so much chicken,I think I`m gonna` sprout feathers pretty soon!! ;D

[Tim Wescott]

6/14/11

Chest,Abs,Cardio:

Chest:
Bench Press:
135-12
165-5
185-5
200-5
175-8
135-15

1 + 1/2 Smith Inclines:
1+1/2 reps = 1 rep...........155 pounds,4 x failure (fu*king painfully gruelling.....try them,very good way to bring the pain)

Cable Crossovers:
4 plates-20
6 plates-12
5 plates-15
4 plates-20

Flyes-1 x failure with 45 pounders ( I got 17 reps)

Trained fast and intensely!!

NOTE:
I know my bench numbers look pathetic,but I`m still recovering from a pinched nerve I had in my neck,which traveled into my upper back,elbow, and tricep.

As a result,I had to stop benching for over a year or so......my left tricep lost a lot of size also

I tried benching 135 and got one crooked rep and couldn`t even do one flye with 45 pounds or put any kind of bar behind my neck.

Slowly recovering,getting stronger,and my left tricep is back to normal.

Anyway,I always say,"If it feels heavy,it is heavy"........... but it is also very humbling.

Abs:
Rope-Crunches:
3 x failure with 12 plates

Rest-Pause Crunches:
3 x failure
One these I do as many as it takes to feel the pain,then I situp and take a few deep breaths,do some more until it kills,then repeat one more time until unbearable.........that constitutes one set.

Cardio:
35 minutes walking on inclined treadmill
(Only one cardio session today.....gotta` let my legs recover.)

Todays Diet:

Meal - 1 : Pre-Workout:
1 scoop whey in water

Meal - 2 : Post-Workout:
1 scoop whey in water

Meal - 3 :
8 eggwhites
1 whole egg
2 baked medium sized potatoes (oven fries)
2 cups of tea

Meal - 4 :
5 oz. boiled chicken breast
salad
Diet soda

Meal -5:
5 oz. boiled chicken breast
4 rice cakes with natty PB and sugar-free jelly. (this tasted freakin` good) Grin
quart of water

Meal -6:
6 oz. boiled chicken breast
Diet-soda

[Tim Wescott]

6/16/11

Shoulders,Abs,Posterior Chain,Cardio:

Shoulders:

Pre-Exhaust Quad-Set:

{Cybex Seated Lateral Machine:
1 x failure-5 plates
3 x failure 7 plates
{Cybex Seated Lateral Machine:
1 x failure-5 plates
3 x failure 7 plates

The way I do these is,I`ll start with the lateral machine with 5 plates,do as many reps as possible, or 25 reps whichever comes first,then I immediately jump to the press machine with 5 plates,which is right next to the lateral machine so there is no rest at all.................after those I go right back on the lateral machine with 7 plates,and then back to the press machine with 7 plates.....both until I reach failure.

I rest approximately one minute,then do it all one more time............this is like 8 sets almost non-stop.........fu*king intensely painful!!

Behind The Back Laterals:
20-12
30-12
25-12
(30 second rest periods between sets)

Behind The Back One-Arm Cable Laterals:
3 x 12-15 with plates

I do these by doing 15 reps with my right arm,then immediately going for 15 with my left arm,then back to right,then back to left.........no rest at all.....one arm rests while the other is working.

Bent-Over Laterals:
35-15
45-12
25-20

Face-Pulls:
3 x 15-20 with 4-5 plates

Cable Front Raise:
2 x 25-30 ( i just do these pre-contest only as I feel the front delt gets plenty of work while doing presses of any kind plus on chest work)

22 total sets in exactly 21 minutes....my delts were on swole and throbbed and ached all through cardio!!

Abs:

Super-Set:
{Crunches:
3 x failure
{Lying Leg Raise:
3 x failure

Posterior Chain:
Glute/Ham Machine:
50-15
100-12
150-6
50-20

Hyperextensions:
1 x 20 with bodyweight

Cardio:
23 minutes walking on inclined treadmill


Had to get to my ass work,plus I was fu*king spent!!

real good workout......fast,painful,and intemse just like i like it!

Todays Diet:

Meal 1 - Pre-Workout:
1 scoop whey in water

Meal 2 - Post-Workout:
1 scoop whey in water

Meal 3:
8 oz. sirloin steak
lg. plain baked potato
salad with vinegar
12 oz. water

Ate this with my wife at a cheap steakhouse on the way to do some grocery shopping after work.........the hostess asks "do you want sour cream and butter"......I replied,"no thanks,I just want abs !!

My wife looked at me like I was fu*king nutz.........as if she didn`t already know that I have papers proving that I am.

That butter and sour cream sounded so good I could almost taste it anyway! LOL ;D

Meal 4:
7 eggwhites
2 whole eggs
2 rice cakes
12 oz. water

Meal 5:
5 oz. boiled chicken breast
lg. salad (fat-free,low-sugar dressing)
12 oz. Diet soda