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Post by xenabeachgirl on Jun 24, 2011 18:05:10 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. You're welcome Tim! I was just talking to one of the guys (he's somewhere over 50 I guess) at my gym today about competitions, and told him briefly about you. It takes a special kind of determination to get thru contest prep, that's for sure!!!
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Post by Tim Wescott on Jun 25, 2011 13:37:27 GMT -5
6/25/11 Deltoids,Biceps/Triceps,Forearms,Abs:Deltoids:Tri-Set:{Cybex Seated Lateral Machine: 2 x failure with 5 plates {Cybex Seated Press Machine: 2 x failure with 5 plates {One-Arm Cable Laterals Behind Back: 2 x 15 with 2 plates Bent-Over Laterals: 3 x 15 with the 30 pounders Face-Pulls: 3 x 15 with 5 plates Biceps/Triceps:Super-Set # 1:{Down The Rack DB Curls: 2 sets of 40-4,35-4,30-4,27.5-4,25-4,22.5-4,20-4,17.5-4,15-4 (BRUTAL) {Triceps Dips Between Benches: 2 x 30 (bodyweight) Super-Set # 2:{Cybex Preacher Curls: 2 x 12 with 5 plates {Cybex Triceps Ext. Machine: 2 x 20 with 5 plates Super-Set # 3:{High Cable Crossover Curls: 1 x 15 with 4 plates {Pressdowns: 1 x 30 with 5 plates Forearms:Wrist Curls: 40-30 rest pause a few seconds and did 10 more 60-15 rest pause a few seconds and did 8 more 60-12 rest pause a few seconds and did 6 more Abs:Tri-Set:{Upside Down Situps: 2 x failure {Rest Pause Crunches: 2 x failure {Lying Leg Raise: 2 x failure Super-Set:{Rope-Crunches: 12 plates-failure 11 plates-failure {Hanging Knee-Ups: 2 x failure Did these 35 sets in 44 minutes exactly......who needs cardio I was sweating and breathing like a runaway train. Haven`t done cardio in 3 days now...............I don`t do it on leg days,legs were too sore yesterday,today I figured I`d let my legs rest one more day. Gotta` get used to training every bodypart twice weekly........pretty tough so far,but I like it and I think it`ll harden up my physique.........hopefully. Todays Diet:Meal 1 -Pre-Workout: 1 scoop whey in water Meal 2 -Post-Workout: 1 scoop whey in water 1/4 cup oats Meal 3 - 8 oz. boiled chicken breast water coffee Meal 4 - 5 oz.ground chicken breast patty lg. salad Crystal-Lite Meal 5 - 6 oz. boiled chicken breast salad Crystal-Lite Meal 6 - 6 oz. boiled chicken breast Crystal-Lite I ate two bowls of air-popped pocorn with more Crystal-Lite while watching TV. Similar to eating rice cakes but I use fake butter spray on it
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Post by intenceman on Jun 25, 2011 20:18:46 GMT -5
Churing and burning Tim! Great to see you back in action. Maybe this is your year!
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Michael
Novice Bodybuilder
Posts: 162
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Post by Michael on Jun 25, 2011 20:50:05 GMT -5
"Did these 35 sets in 44 minutes exactly......"
Dam Tim, Over 50, under 50, it don't matter, your an animal !!!!,
I know you are going to own this show, Hell I am tired just reading that workout.... ;D
Go get em you Mad Man!!
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Post by Tim Wescott on Jun 26, 2011 15:20:31 GMT -5
Thanks James and Michael.......I love to train hard and this year I am definately in the zone and taking this show very sreriously.
I`d love to win my division.........it would mean so much to me I couldn`t describe it.
I set a goal to win a national level contest way back when I was a kid........wanted to do it by the time I was 26 years old...............a bit late but if I won,it would be all the sweeter if it came true!
OK,back to reality ! ;D
I am improving almost daily,but even if I reach my best condition ever it really all depends on who show up on contest day.
I`m tall for a lightweight,even at 56 years of age.
There`s always some little old geezer that`s two feet tall in incredible alienesque condition that shows up from out of nowhere. ;D
I train to win,but my goal is top 5.........gotta` keep it realistic.
Also,achieving my best condition ever is always the main priority, and this year sees me with 27 days left to do just that!!
I`m gonna` go all out in the gym,on cardio,and eat even cleaner with more water for the next 27 days,and see what I can do.
Strictly business baby!!
Thanks so much for the support you guys,I have no one up here who even knows what I`m trying to do except my training partner and my wife and a few friends back home in Massachusettes that I keep touch with.
Encouragement from online frriends and the WOTW (YOU GUYS),gang are definately what helps me stay motivated the most as in my spare time I`m addicted to the internet!! ;D
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Post by Tim Wescott on Jun 26, 2011 15:25:40 GMT -5
6/26/11
I`m gonna` do 30 minutes of cardio on my treadmill which is outside on my deck if it ever stops raining.
My bodyweight keeps fluctuating 3-4 pounds over the class limit,which is OK,but I`d like to get there and let it stabilize a while and train at that weight.
Cardio: 30 minutes walking on inclined treadmill Finally stopped friggin` raining !!
Meal 1 - 1 scoop whey in water 2 rice cakes with natty PB
Meal 2 - 9 eggwhites 1 whole egg 1/4 cup oatmeal (no milk,Splenda) 2 rice cakes with sugar-free jelly coffee water
Meal 3 - ground chicken breast patty salad 2 rice cakes with natty PB Crystal-Lite
Meal 4 - 1 can tuna water
Meal 5 - 5 oz. boiled chicken breast salad water
Only ate 5 meals today as I was pretty inactive as compared to during the week.
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Post by Tim Wescott on Jun 27, 2011 12:12:13 GMT -5
6/27/11
AM Cardio,Quads/Hams,Calves:
AM Cardio: 20 minutes walking on inclined treadmill
Quads/Hams:
Super-Set # 1 : {Leg Extensions: 70-12 90-12 110-12 90-12 {Lying Leg Curls: 50-12 70-12 90-12 90-12
Super-Set # 2 : {Lying Leg Sled: 6 plates-12 8 plates-12 10 plates-12 10 plates-12 {Seated Leg Curls: 10 plates-12 12 plates-12 14 plates-12 12 plates-12
Super-Set # 3 : {Dumbell Lunges: (I do these one leg at a time with my lead foot on a platform) 20-bodyweight 20 pounders-15 30 pounders-12 {Stiff-Legged Deadlifts: (Did these while standing on a platform for a better stretch) 100-12 120-12 140-12
Calves:
Super-Set: {Cybex Leg Press Calf Extensions: 4 x failure,+ half reps to failure {Cybex Rotary Calf Machine: 4 x failure,+ half reps to failure
Did this in just about one hours time training with a client of mine.
Todays Diet:
Meal 1 -Pre-Workout: 1 scoop whey in water
Meal 2 -Post-Workout: 1 scoop whey in water 1/4 cup oats
Meal 3 - 4 oz. lean roast beef Diet-Coke
Meal 4 - 8 eggwhites 1 whole egg 1/4 cup oats water
PM Cardio,Abs: 23 minutes walking on inclined treadmill
PM-Abs:
Super-Set: {Crunches With Rest Pause: 3 x failure {Rope-Crunches: 3 x failure with 12 plates
Meal 5 - 1 can tuna 2 rice cakes with natty PB 2 rice cakes with sugar-free jelly water
Meal 6 - 5 oz. boiled chicken breast salad water
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Post by mrky03 on Jun 27, 2011 17:19:23 GMT -5
When you're in the "zone" you're diet is a tough as I've ever seen! No doubt you'll be shredded!
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Post by Tim Wescott on Jun 27, 2011 19:33:44 GMT -5
Thanks Joel,I can`t remember when I dieted quite this strictly.
I hope it pays off.
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Post by intenceman on Jun 27, 2011 23:27:49 GMT -5
I hope so too. WOTW has not a diivsion win at this show in couple years now I think since Eric..I tried last year, came up a bit short........now its YOUR turn- take it to them!
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Post by nwtrnr on Jun 28, 2011 13:03:47 GMT -5
Great job Tim true determination!
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Post by Tim Wescott on Jun 28, 2011 18:49:09 GMT -5
Thanks guys,I`m giving it everything I`ve got!!
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Post by Tim Wescott on Jun 28, 2011 19:33:15 GMT -5
6/28/11
Chest & Back: 7:30 AM
Super-Set # 1: {Dips: 5 x 12-15 (bodyweight) {Chinups: 5 x failure (bodyweight)
Less than a minutes rest between Super-Sets and no rest between exercises.
These were great..........pumped up in a big way.
First time I`ve done chins in ages too..........keeping them in from now on!!
Super-Set # 2: {Crossovers: 4 x 20,12,15,20 reps {Seated Cable Rows: 4 x 12 (constant weight)
Super-Set # 3: {1 + 1/2 Smith Inclines: 3 x 8-12 (1 + 1/2 reps counts as one rep) {Pulldowns: 3 x 15,12,12
Super-Set # 4: {Cybex Seated Bench Machine: 2 x 12 {Cybex Seated Rowing Machine: 2 x 15
Super-Set # 5: {Flyes: 1 x failure-45 pounders {DB Pullovers: 1 x failure with a 65 pounder
Todays Diet:
Meal 1 - Pre-Workout: 1 scoop whey in water
Meal 2 - Post-Workout: 1 scoop whey in water 1/4 cup oats
Meal 3 - 9 eggwhites 1 whole egg 1/2 cup oats water coffee
PM- Cardio & Abs: 5:30 PM
Cardio: 37 minutes walking on inclined treadmill
Abs: Upside Down Situps: 3 x 20-25
Rope-Crunches: 2 x failure with 12 plates
Hanging Leg Raise: 2 x failure
Meal 5 - 8 oz. baked chicken breast salad 2 rice cakes with natty PB Crystal-Lite
Meal 6 - 5 oz. baked chicken breast salad 2 rice cakes with natty PB water
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Post by Tim Wescott on Jun 29, 2011 19:55:32 GMT -5
6/29/11
Deltoids,Biceps/Triceps,Forearms,Cardio:
Deltoids:
Pre-Exhaust Super-Set: {Cybex Seated Lateral Machine: 3 x failure with 50,70,and 90 pounds {Cybex Seated Press Machine: 3 x failure-5 plates
Tri-Set: {Single DB Front Raise: 35-12 40-12 35-12 {Behind The Back Laterals: 25-12 30-12 22.5-12 {Bent-Over Laterals: 30-12 40-12 30-12
Face-Pulls: Triple-Drop Set: 8 plates-failre,drop to 6 plates-failure,drop to 4 plates-failure
Biceps/Triceps:
Super-Set # 1: {Cable Preacher Curls: 3 x 12 with 5 plates {Triceps Pressdowns: 6 plates-20 8 plates-15 7 plates-20
Super-Set # 2: {Hammer Curls: 3 x 12 with the 35 pounders {Lying DB Extensions:: 25-20 30-15 35-12
Super-Set # 3 : {Barbell Curls: 2 x 12-70 pounds {Seated French Press: 2 x 20 with 60 pound E-Z Curl Bar
Super-Set # 4: {High Cable Crossover Curls: 1 x 15 with 4 plates {Wide Grip Pressdowns: 1 x 30 with 5 plates
Forearms:
Super-Set: {Reverse Wrist Curls: 3 x failure- 25 pounds {Wrist Curls: 3 x failure - 60 pounds
Cardio: 20 minutes walking on inclined treadmill
Todays Diet:
Meal 1 -Pre-Workout: 1 scoop whey in water
Meal 2 -Post-Workout: 1 scoop whey in water 1/4 cup oats
Meal 3 - 6 oz. baked chicken breast salad water coffee
Meal 4 - 8 eggwhites 1 whole egg 1/4 cup oatmeal 3 rice cakes with natty PB
Meal 5 - 6 oz. baked chicken breast salad 2 rice cakes with natty PB water
Meal 6 - 5 oz. ground chicken breast patty salad water
Tired as all hell today,but looked harder.
Gonna` try to get more sleep tonight if possible and get up and do it all over again.
Training every bodypart twice weekly is tough,but I think it`s helping.
Poundages have dropped a bit due to my weight loss,lack of sleep,and low carbs,but I`m resting less between sets so the weights still feel pretty heavy.
24 days out and counting!! #arockon6ha#
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Post by Tim Wescott on Jun 30, 2011 19:43:09 GMT -5
6/30/11
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 5 plates a side-15 reps {Nautilus Lying Leg Curls: 70-20 90-15 110-10 80-15
Super-Set # 2 : {Barbell Front Squat: 135-12 160-10 160-10 (Did these non-lock in a pistonlike fashion) {Reverse Hyperextension Machine: 50-12 60-12 70-12
Super-Set # 3 : {Leg Extensions: 90-12 110-12 130-8 - (+ 4 more rest pause reps) **NewPR {Seated Leg Curls: 12 plates-15 14 plates-10 16 plates-8 (+ 4 more rest pause reps) **NewPR
Super-Set # 4 : {Dumbell Lunges: 2 x 20 with bodyweight........going really deep (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) {Adductor Machine: 90-20 130-10
Calves: Standing Calf Raise: 6 x failure,followed by 1/2 reps to failure
Cybex Rotary Calf Machine: 4 x failure,followed by 1/2 reps to failure
Todays Diet:
Meal 1 -Pre-workout: 1 scoop whey in water
Meal 2 -Post Workout: 1 scoop whey in water 1/4 cup oats
Meal 3 - 8 eggwhites 1 whole egg 1/4 cup oatmeal water
Meal 4 - 4 oz. ground chicken breast patty salad Crystal-Lite
Meal 5 - 8 eggwhites 1 whole egg water
Meal 6 - 4 oz. ground chicken breast patty salad Crystal-Lite
My legs are still shaky as I type this,about 10-12 hours later!
Good one!
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Post by Tim Wescott on Jul 1, 2011 16:07:47 GMT -5
7/1/11
Chest,Back,Traps,Abs,Cardio:
Chest & Back:
Super-Set # 1: {Dips: 5 x 15 (bodyweight) {Chins: 5 x 8-15 (bodyweight)
Super-Set # 2: {Cable Crossovers: 4 plates-20 6 plates-15 5 plates-15 4 plates-20 {Seated Cable Rows: 4 x 12 with 160 pounds
Super-Set # 3: {Flyes: 45-15 55-12 45-20 {Front Pulldowns: 130-15 160-12 180-10
Super-Set # 4: {Pec-Deck: 1 x 15 with 5 plates {Dumbell Pullovers: 1 x 15 with a 75 pounder
Traps: Dumbell shrugs: 75-20 90-15 75-20
Abs:
Tri-Set: {Upside Down Situps: 2 x failure {Rope-Crunches: 2 x failure - 12 plates {Hanging Leg Raise: 2 x failure
Hyperextensions: 1 x 25 (bodyweight really slow and controlled reps with a squeeze at the top)
Cardio: 33 minutes walking on inclined treadmill
Todays Diet:
Meal 1 -Pre-workout: 1 scoop whey in water
Meal 2 -Post Workout: 1 scoop whey in water 1/4 cup oats
Meal 3 - 4 oz.chicken breast water coffee
Meal 4 - 8 eggwhites 1 whole egg 1/2 cup oatmeal Crystal-Lite
Meal 5 - 4 oz. ground chicken breast patty salad 2 rice cakes with natty PB Crystal-Lite
Meal 6 - 8 eggwhites 1 whole egg 4 rice cakes with natty PB Crystal-Lite
Looked pretty good today....lots more vascularity and roundness.
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Post by Tim Wescott on Jul 2, 2011 15:57:11 GMT -5
7/2/11 Took a trip to Massena N.Y. about 60 miles away and trained at World Class Gym,an old mom & pop hardcore gym.........the only one anywhere near where I live...............great old school atmosphere.Shoulders,Biceps/Triceps,Forearms,Cardio:Shoulders:Nautilus Double Shoulder Machine: 3 x 10-12 each exercise (these burnt like crazy) Here`s a pic of the oldie but goodie: Behind The Back Laterals: 20-20 30-12 25-15 One-Arm Cable Laterals Behind Back: 3 x 12 alternating each arm with no rest.......used 1+1/2 plates Reverse Pec-Deck Flyes: 50-20 60-15 70-12 80-10 60-15 40-25 Haven`t used one of these machines since I moved up here almost 9 years ago.......felt great! Single Dumbell Front Raise: 35-15 45-12 45-12 Biceps/Triceps:Super-Set # 1:{Seated Alternate Dumbell Curls: 30-12 40-12 50-10 35-10 {Skullcrushers: 60-20 70-20 90-12 80-12 Super-Set #2:{Bodymasters Cable Preacher Machine: 3 x 12 with 60 pounds {Pressdowns: 5 plates-20 6 plates-15 7 plates-12 5 plates-25 Super-Set #3:{Standing Cable Curls: 6 plates-15 8 plates-10 7 plates-10 {Bent-Forward Cable Extensions: 7 plates-20 9 plates-12 10 plates-12 Forearms:Super-Set:{Reverse Cable Curls: 3 x 12 with 60 pounds {Wrist Curls: 3 x 20 with 65 pounds Cardio:31 minutes walking on inclined treadmill Todays Diet:Meal 1 -Pre-workout: 1 scoop whey in water Meal 2 -Post Workout: 1 scoop whey in water 1/4 cup oats Meal 3 - 4 oz.lean roast beef 3 sm. baked potatoes water coffee Meal 4 - 4 oz. ground turkey breast patty 2 small baked potatoes Crystal-Lite Meal 5- 9 eggwhites 1 whole egg 3 rice cakes with natty PB Meal 6- 8 eggwhites 1 whole egg 3 rice cakes with natty PB
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Post by Tim Wescott on Jul 4, 2011 10:35:34 GMT -5
7/3/11
Cardio: 30 minutes on eliptical/stepper machine
Todays Diet:
Meal 1 - 6 oz. grilled turkey breast patty 1+1/2 cups brown rice 1 cup green beans Crystal-Lite
Meal 2 - 1 scoop whey in water (drank this after cardio)
Meal 3 - 8 eggwhites 1 whole egg 1/2 cup oatmeal Crystal-Lite
Meal 4 - 8 eggwhites 1 whole egg Crystal-Lite
Meal 5 - 1 can tuna 1 cup green beans 2 rice cakes with natty PB water
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Post by Tim Wescott on Jul 4, 2011 10:42:25 GMT -5
7/4/11 Unfotunately,the gym is closed today so just gonna` do cardio and continue the diet.
Also mowed my lawn with my push mower so I know I burnt off some cals there.........I got a big ass lawn!
Also gonna` start practicing my posing routine...............haven`t even thought much about it really.......been very busy!!
Well,I have thought about it,but that`s all I did!!
Time to get busy......I hate posing! #aseeingstars5gt# AM Cardio:30 minutes walking on inclined treadmill on empty stomach Meal 1 - 9 eggwhites 1 whole egg 1/2 cup Cream Of Wheat coffee water Meal 2 - 1 scoop whey in water Meal 3 - Ground chicken breast patty salad water Meal 4 - 6 oz. BBQ`d chicken tenders salad Crystal-Lite Meal 5 - 1 scoop whey in water 2 rice cakes with natty PB
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Post by masterschamp on Jul 4, 2011 16:32:49 GMT -5
Great training and focus, Tim...........top 5 hell......you can WIN this class Tim.....go for it!
Keith
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