|
Post by mrky03 on Jun 17, 2011 17:47:07 GMT -5
Outstanding Tim! Great control on the diet, thats how you win contests!
|
|
|
Post by Tim Wescott on Jun 19, 2011 2:56:29 GMT -5
6/17/11
Biceps/Triceps,Forearms,Cardio:
Biceps/Triceps:
Super-Set # 1 : {Seated Alternate Dumbell Curl: 30-15 40-12 55-10 30-12 {Skullcrushers: 70-20 80-12 90-12 70-15
Super-Set # 2 : {Cybex Preacher Curls: 50-15 60-12 70-10 50-15 (did 4-5 half reps at the end of every set) {Pressdowns: 6 plates-20 8 plates-15 10 plates-12 7 plates-15 (Had to tie 70 pounds around my waist with a dipping belt when I got to 10 plates to hold my light ass down.........otherwise I would have been catapulted across the gym) LOL Grin
Triceps Dips Between Benches: 2 x 30 with bodyweight
(Felt like that was all I needed.........as usual very little rest between Super-Sets and none between exercises)
Forearms: Wrist Curls: 50-30 60-15 70-15 80-12 (did rest pauses on each set setting the bar on a bench after failure............few deep breaths,then went again until I hit failure which didn`t take long at all) Smiley
Cardio: Walked a quick mile on outdoor track..............neede d an easy cardio day...............gettin g very tired,mostly from insomnia.
On a side note,on the way home I picked up a perfectly good treadmill at a yard sale for a whopping 10 bucks.
Now when I get up at 3 AM because I can`t sleep.......I`ll hit the coffeee,and do fasted cardio,then hit the gym a few hours later,then more cardio.
No more having to drive an extra 100 miles a week for double cardio sessions..........especi ally with the price of gas the way it is. Sad
Pretty good week of trainbing and eating................ca rdio tomorrow AM on the new old treadmill.
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 sm. baked potatoes (oven fries) 12 oz. water more coffee
Meal 4 - 5oz. boiled chicken breast salad Diet soda
Meal 5 - 5oz. boiled chicken breast salad Diet soda
Binged out and ate 6 rice cakes with Natty PB..............no it was 7 rice cakes and they tasted like friggin` steak.
An old friend of mine back in Massachusettes would say........."You know you`re dieting hard when you are actually looking forward to eating a friggin` rice cake, or you force yourself to go to bed at 9PM so you`ll stop thinking about friggin` food !!
|
|
|
Post by Tim Wescott on Jun 19, 2011 2:57:44 GMT -5
Outstanding Tim! Great control on the diet, thats how you win contests! Thanks Joel.........I`ve got some serious tunellvision going on this time around!!
|
|
|
Post by Tim Wescott on Jun 19, 2011 2:59:18 GMT -5
6/18/11
AM- Cardio:
7:30 AM-45 minutes of fasted cardio walking on inclined treadmill
Todays Diet:
Meal 1 - Post- AM Cardio: 1 scoop whey in water
Meal 2 - Pro-Max protein bar water (was on the road)
Meal 3 - 8 eggwhites 1 whole egg 2 baked potatoes (oven fries) water
Meal 4 - 6 oz. boiled chicken breast salad 1 rice cake with natty PB water
Meal 5 - 6 oz. boiled chicken breast salad 1 rice cake with natty PB water
Meal 6 - 4 oz. boiled chicken breast water
|
|
|
Post by Tim Wescott on Jun 19, 2011 3:00:53 GMT -5
6/19/11 AM- Cardio:6:15 AM - 32 minutes of fasted cardio walking on inclined treadmill Todays Diet:Meal 1 - Post- AM Cardio: 1 scoop whey in water Meal 2 - 9 eggwhites 1 whole egg 2 baked potatoes (oven fries) 2 cups of coffeee water Meal 3 - 4 oz. boiled chicken breast salad water Meal 4 - Pro-Max protein bar (on the road) water Meal 5 - 5oz. boiled chicken breast salad water Meal 6 - 6 oz. boiled chicken breast 2 rice cakes with natty PB water coffee (good for my friggin` insomnia)
|
|
|
Post by Tim Wescott on Jun 20, 2011 16:16:23 GMT -5
6/20/11 First day of training everything twice weekly with more volume.Quads,Hamstrings,Calves:Quads:Leg Press: 5 x 12-20.........add wt. each set while decreasing weight,then drop back down for 20 on last set Squat Machine: 5 x 12-15 (did these non-lock style,feet straight ahead,close stance) Leg Extensions: 5 x 8-15 Hamstrings:Seated Leg Curls: 6 x 12-20 reps + half reps at the end of the heavier sets Will do another exercise or two also next week. Calves:Leg Press Calf Raise: 6 x failure,followed by half reps to failure on all sets Again,I`ll add more work for calves too but I was pressed for time and had to get my butt to work. All in all,my legs feel like rubber and I was hobbling so ....................MISSION ACCOMPLISHED !! 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 1 baked potato water (at work) Meal 4 - 9 eggwhites 1 whole egg (scrambled with peppers and onions) water coffee Meal 5 - 6 o. boiled chicken breast salad 3 rice cakes with natty PB water Meal 6 - 6 oz. boiled chicken breast
|
|
|
Post by Tim Wescott on Jun 21, 2011 9:53:48 GMT -5
6/21/11 AM Cardio: 5 AM - 25 minutes walking on inclined treadmillPM Cardio: 4:20 PM - 20 minutes walking on inclined treadmillChest & Back:Super-Set #1:{Smith Inclines: 135-15 155-12 165-10 175-8 160-10 {Lat Pulldowns: 10 plates-15 12 plates-12 13 plates-10 14 plates-8 12 plates-10 Super-Set #2:{Flyes:4 x 12 with the 45 pounders (too light,add weight next time) {Seated Cable Rows:4 x 12 with 9 plates (too light,add weight next time) Super-Set #3:{Cybex Seated Bench Machine: 7 plates12 8 plates-12 9 plates-10 {Cybex Seated Rowing Machine: 8 plates-15 9 plates-15 9 plates-12 Super-Set #4:{Crossovers: 3 plates-20 4 plates-20 4 plates-15 {Dumbell Pullovers: 3 x 12 with a 70 pounder ( a bit too light also) All in all,very fu*king painful and intense.........took me exactly an hour to do all this,hence the lighter poundages..........I was moving fast,and was totally focused on bringing the pain to the targeted areas. Good one!! Todays Diet:Meal 1- Post AM Cardio: 1 scoop whey in water Meal 2 - Post-Workout: 1 scoop whey in water Meal 3 - 8 eggwhites 1 whole egg more coffee (I live on coffee during contest prep for some reason) 1/2 cup oatmeal (no milk,Splenda,and a dash of sugar-free maple syrup) Meal 4 - 1 can tuna 24 oz. water Meal 5 - 5 oz. boiled chicken breast 1/2 cup brown rice (fake butter spray) lg. salad 12 oz. water Meal 6 - 5 oz. boiled chicken breast 1 Tbsp. natty PB water
|
|
|
Post by Tim Wescott on Jun 21, 2011 9:59:31 GMT -5
Gonna` lay in the sun a few hours and pretend that I`m on Venice Beach back when bodybuilders looked like bodybuilders!! ;D
I`m getting super-dark.
|
|
|
Post by intenceman on Jun 21, 2011 20:21:30 GMT -5
Everything looks right on track. Good luck Tim!
|
|
|
Post by Tim Wescott on Jun 22, 2011 15:48:10 GMT -5
Everything looks right on track. Good luck Tim! Thanks James,glad to have you back buddy!! You doing the Masters Nats this year? Train hard my friend! #arockon6ha#
|
|
|
Post by Tim Wescott on Jun 22, 2011 21:30:40 GMT -5
6/22/11 Shoulders,Triceps/Biceps,Forearms,Cardio,Abs:AM Cardio & Abs: 6 AM- 20 minutes walking on inclined treadmill
Followed by 3 Super-Sets of upside down situps with rope-crunches (12 plates)......max reps to failure.
Followed by one final set of rest-pause crunches,max reps.....to do these,do as many crunches as possible until you feel the burn,situp and take 8-10 deep breaths and go for more until it kills,keep repeating until your abs are toasted.PM Cardio: 9 PM- 20 minutes walking on inclined treadmillShoulders:Seated Bradford Presses: 70-20 100-15 120-10 95-20 Tri-Set:{Single Dumbell Front Raise: 3 x 12 with a 35 pounder {Lateral Raise: 3 x 12 with the 20 pounders {Bent-Over Laterals: 3 x 12 with the 30`s Absolutely no rest between exercises, and rested between Tri-Sets only as long as it took my partner to complete her sets,then right back to it and so on. Super-Set:{Behind The Back Laterals: 3 x 12 with the 20`s {Rear Delt Raise Lying Face Down On Incline Bench: 3 x 12 with the 22.5`s Face-Pulls: 1 Triple Drop-Set for a total of 50 reps. Friggin` brutal!! Triceps/Biceps:Giant-Set:{Seated French Press: 50-20 70-15 80-10 60-15 {Cable Preacher Curls: 4 plates-12 5 plates-10 6 plates-10 3 plates-1+1/2 reps =1 rep ........... failure {Pressdowns: 6 plates-20 8 plates-15 7 plates-15 6 plates-20 {Hammer Curls: 3 x 10 with the 35 pounders Leaning Forward Cable Triceps Extensions: 7 plates-20 9 plates-12 Forearms:Wrist Curls: 50-30 70-15 80-12 60-15 50-20 As always,trained with very little rest keeping the targeted muscles under attack as much as possible............great pump!! I go you go is our rest pace,and we don`t stall just add more weight and go for it. Todays Diet:Meal 1 -Pre-AM Cardio: 1 scoop whey in water Meal 2 -Post AM Cardio: 1 scoop whey in water Meal 3 - 5 oz. boiled chicken breast 1 plain baked potato water Meal 4 - 9 eggwhites 1 whole egg 1/2 cup oatmeal (no milk,Splenda) coffee water Meal 5 - 5 oz. boiled chicken breast 1/2 cup brown rice salad water Meal 6 - 5 oz. boiled chicken breast water
|
|
|
Post by mrbeefy on Jun 23, 2011 11:52:41 GMT -5
TIMMY'S BACK IN DA HOUSE! ! ! (Raising hands to roof!) WOOF! WOOF! WOOF!
Go get it brother!
|
|
|
Post by Tim Wescott on Jun 23, 2011 19:48:44 GMT -5
Thanks Frank...I`m giving it all I`ve got brother!!
|
|
|
Post by Tim Wescott on Jun 23, 2011 19:49:00 GMT -5
6/23/11 Quads/Hams,Calves:Quads/Hams:Super-Set # 1 :{Unilateral Leg Press: 2 plates a side-20 reps 4 plates a side-15 reps 6 plates a side-15 reps 3 plates a side-15 reps {Nautilus Lying Leg Curls: 70-20 80-15 90-15 80-15 Super-Set # 2 :{Leg Extensions: 70-20 90-12 110-12 80-12 {Seated Leg Curls: 10 plates-20 12 plates-15 14 plates-10 11 plates-15 Super-Set # 3 :{Dumbell Lunges: 3 x 12 with the 20 pounders I do one leg at a time for increased time under tension and I put my lead foot on a small platform while lunging as deep as I can {Stiff-Legged Deadlifts: 3 x 12 with 100 pounds (Stayed light on these just to stretch the hams.I get really sore from these bad boys and I hadn`t done them in a long time.....I also did these while standing on a bench for a better stretch First time doing legs twice a week in decades....not as bad as I thought it would be..........my legs are trashed though!!Calves:Super-Set:{Cybex Rotary Calf Machine: 5 sets to failure & half reps to failure each set {Cybex Leg Press Machine Calf Ext. : 5 sets to failure & half reps to failure each set Todays Diet:Meal 1 -Pre-workout: 1 scoop whey in water Meal 2 -Post Workout: 1 scoop whey in water Meal 3 - 9 eggwhites 1 whole egg 1/2 cup oatmeal Meal 4 - Pro-Max protein bar water (on the road again with no food) Meal 5 - 5 oz. boiled chicken breast 2 small plain baked potatoes lg. salads coffee water Meal 6 - 5 oz. boiled chicken breast lg. salads water Here`s the type of leg press I use for the unilateral presses: There is a slide bolt you slide to the side which seperates the platform into two seperate platforms...............great machine and the platform itself on ours has to weigh at least 150 pounds or more by itself.
|
|
|
Post by mrky03 on Jun 23, 2011 20:02:05 GMT -5
That's an awesome looking leg press machine, wish we had one like it!
It is convenient to have you're cardio equipment at home. I do all mine at home in the am. Saves time at the gym in the afternoon too.
Nothing like getting real sun is there! I prefer it to tanning beds hands down. Couldn't get as much this year due to all the rain we got this spring!
You definitely have everything in order Tim, I know you are going to look great!
|
|
|
Post by Tim Wescott on Jun 23, 2011 20:14:40 GMT -5
That's an awesome looking leg press machine, wish we had one like it! It is convenient to have you're cardio equipment at home. I do all mine at home in the am. Saves time at the gym in the afternoon too. Nothing like getting real sun is there! I prefer it to tanning beds hands down. Couldn't get as much this year due to all the rain we got this spring! You definitely have everything in order Tim, I know you are going to look great! Yeah Joel,having that treadmill saves me a lot of time......I also have a new stationary bike that my wife just started using. I`ll try it here and there just to alleviate boredom,but I prefer the treadmill. I hit the tanning bed today,because of the rain,but nothing as good as the good old outdoors! You know,I look better everyday and then I think I might even possibly believe I could win my class........this is when I usually end up placing bad for some reason. MINDGAMES!!! LOL #bheadbanger4ga#
|
|
|
Post by xenabeachgirl on Jun 23, 2011 22:29:24 GMT -5
I just found this blog, Tim. I gotta say, you are a BEAST!!! Extremely impressed with your single-minded dedication and determination. You are gonna sweep those judges of their feet!!! ;D I remember the chronic insomnia being the worst part of contest prep...that, and just generally feeling like crap!
|
|
|
Post by intenceman on Jun 24, 2011 10:01:56 GMT -5
Everything looks right on track. Good luck Tim! Thanks James,glad to have you back buddy!! You doing the Masters Nats this year? Train hard my friend! #arockon6ha# Thanks Tim!
|
|
|
Post by Tim Wescott on Jun 24, 2011 17:16:05 GMT -5
6/24/11 Chest & Back:Chest:Tri-Set:{Smith Incline 1+1/2`s: 3 x 10 (1+1/2 reps counts as one rep,try these,really tough) {Crossovers: 3 x 12-15 {Cybex Seated Bench Press Machine: 3 x 10-12 Pump Set:Flyes: 1 to failure with 50 pounds (I got 16 reps) I was pretty tired today and my legs are shot/sore, so I figured I`d do some Tri-Sets as you don`t really need to go real heavy if there is no rest between exercises.
GEEZUS,talk about painful skin tight pumps and burning!! Back:Tri-Sets:{Pulldowns: 3 x 15,12,10 {Dumbell Pullover: 3 x 12 {Cybex Seated Row Machine: 3 x 15,12,10 Pump Set:Stiff-Arm Pulldowns: 8 plates-15,drop to 6 plates for 10 more Great workout,especially for being kinda` beat up! Todays Diet:Meal 1 -Pre-workout: 1 scoop whey in water Meal 2 -Post Workout: 1 scoop whey in water Meal 3 - 9 eggwhites 1 whole egg 2 med. baked potatoes (oven fries) Meal 4 - 6 oz. boiled chicken breast salad tea water Meal 5 - 6 oz. baked turkey breast 2 baked potatoes 2 cups peas 12 oz. Crystal-Lite Meal 6 - 6 oz. boiled chicken breast 2 baked potatoes (oven fries) 20 oz. water Probably the highest carb day since I began the diet................I really needed some carbs badly.
Now back to the friggin` salad!! ;D
|
|
|
Post by Tim Wescott on Jun 24, 2011 17:20:12 GMT -5
I just found this blog, Tim. I gotta say, you are a BEAST!!! Extremely impressed with your single-minded dedication and determination. You are gonna sweep those judges of their feet!!! ;D I remember the chronic insomnia being the worst part of contest prep...that, and just generally feeling like crap! Thanks hun........the lack of sleep is finally catching up to me......plus my coffee consumption doubles when I prep for a show for some weird reason. I hope I do well as I`m really starting to make some dramatic changes in my conditioning lately. Thanks again for the vote of confidence Lori........means a lot to me.
|
|