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Post by intenceman on Jul 4, 2011 17:27:24 GMT -5
Go for it Tim! I may have to steal your diet as spartan as it is, next time out to get sliced!
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Post by Tim Wescott on Jul 4, 2011 17:52:22 GMT -5
Great training and focus, Tim...........top 5 hell......you can WIN this class Tim.....go for it! Keith Thanks Keith,I`m gonna` try my damndest to win it. In my honest opinion,I think I`ve hit my best shape ever at 56 years old. Gonna` try to post up some pics this week.
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Post by Tim Wescott on Jul 4, 2011 17:53:06 GMT -5
Go for it Tim! I may have to steal your diet as spartan as it is, next time out to get sliced! Take it away....................PLEASE!! #aseeingstars5gt# ;D
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Post by intenceman on Jul 4, 2011 18:16:21 GMT -5
Go for it Tim! I may have to steal your diet as spartan as it is, next time out to get sliced! Take it away....................PLEASE!! #aseeingstars5gt# ;D LOL- I bet right now FAR away sounds good ha!
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Post by Tim Wescott on Jul 4, 2011 20:34:41 GMT -5
Take it away....................PLEASE!! #aseeingstars5gt# ;D LOL- I bet right now FAR away sounds good ha! Far far away is even better! ;D
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Post by Tim Wescott on Jul 5, 2011 13:29:23 GMT -5
7/5/11
Chest/Back,Traps,Cardio:
Chest/Back:
Super-Set # 1 : {Smith Inclines: 135-12 155-12 175-10 195-8 160-12 {Chins: 10 10 10 8 8
Super-Set # 2 : {Flyes: 45-12 60-10 45-12 {Cybex Seated Rowing Machine: 8 plates-12 10 plates-12 8 plates-15
Super-Set # 3 : {Cable Crossovers: 3 x 15 with 4 plates {Seated Cable Rows: 9 plates-12 11 plates-12 10 plates-12
Dumbell Pullovers: 70-12 80-10 80-10
Dips: 3 x 15 with bodyweight (pretty much spent by this time)
Traps: Dumbell shrugs: 75-15 95-12 70-20
Cardio: 23 minutes on eliptical/stepper machine
Another good one......fast paced,very little rest,intense!!
Todays Diet:
Meal 1 - Pre-Workout: 1 scoop whey in water
Meal 2 - 1 scoop whey in water 1/4 cup oats
Meal 3 - Chicken Chilli (boiled chicken breast kidney beans crushed tomatoes brown rice) Crystal-Lite
Meal 4 - Chicken Chilli (boiled chicken breast kidney beans crushed tomatoes brown rice) Crystal-Lite
Meal 5 - 8 eggwhites 1 whole egg Crystal-Lite
Meal 6 - 1 can tuna water 3 rice cakes with natty PB
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Post by Tim Wescott on Jul 5, 2011 13:31:37 GMT -5
Back out in the hot ass sun to make believe I`m at Venice Beach once again! #bbeach3nu#
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Post by intenceman on Jul 5, 2011 13:50:38 GMT -5
Venice Beach- God I miss that. No beaches here in Nebraska. sucks.
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Post by mrky03 on Jul 6, 2011 11:54:09 GMT -5
Back out in the hot ass sun to make believe I`m at Venice Beach once again! #bbeach3nu# Always helps to have a good base tan and I prefer the sun to tanning beds if possible. I like the looks of your chicken chili! Why is it we eat such bland diets when we could spice things up a bit? You don't see the women competitors eating tuna out of the can! lol
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Post by Tim Wescott on Jul 6, 2011 17:24:37 GMT -5
Back out in the hot ass sun to make believe I`m at Venice Beach once again! #bbeach3nu# Always helps to have a good base tan and I prefer the sun to tanning beds if possible. I like the looks of your chicken chili! Why is it we eat such bland diets when we could spice things up a bit? You don't see the women competitors eating tuna out of the can! lol I needed to eat something different and I needed some damn carbs!! My carbs have been super-low this year.......I always like them low when dietring but this is crazy at times. That chili came out great too!
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Post by Tim Wescott on Jul 6, 2011 17:53:36 GMT -5
7/6/11
Early AM:
Abs + Step-Ups:
Step-Ups on High Platform: 3 x 15 (each leg done seperately)
Abs:
Tri-Set: {Upside Down Situps: 3 x 25 {Crunches: 3 x 60,50,50 {Lying Leg Raise: 3 x 30
Super-Set: {Rope-Crunches: 2 x 50 (12 plates) {Hanging Leg Raise: 2 x failure,then did knee-ups to extend the sets
Late AM:
Shoulders,Biceps/Triceps:
Shoulders:
Pre-Exhaust Super-Set: {Cybex Seated Lateral Machine: 50-20 70-15 90-12 {Cybex Seated Press Machine: 3 plates-20 5 plates-12 7 plates-10
Behind The Back Laterals: 15-20 30-12 35-10 ** New PR ** 22.5-15
Single Dumbell Front Raise: 45-15 35-15 30-20
Incline Rear Delt Raise: 3 x 15 with the 25 pounders
Face-Pulls: 3 x 20 with 6 plates
Biceps/Triceps:
Super-Set # 1: {Standing Cable Curls: 3 x 12 with 6 plates {Bent-Forward Cable Extensions: 20,15,15, (with 8 plates)
Super-Set # 2: {Cybex Preacher Machine: 3 x 12 with 5 plates {Pressdowns: 3 x 30,25,20 with 6 plates
We did these fast.....non-stop......had to get to work.
Huge pump in both the delts and arms............wicked vascularity.
Todays Diet:
Meal 1 - Pre-Workout: 1 scoop whey in water
Meal 2 - 1 scoop whey in water 1/4 cup oats
Meal 3 - 1 can tuna water
Meal 4 - 5 oz. baked chicken breast salad with vinegar & olive oil Crystal-Lite
Meal 5 - Chicken Chilli (boiled chicken breast kidney beans crushed tomatoes brown rice) Crystal-Lite
Meal 6 - 1 can tuna water
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Post by Tim Wescott on Jul 7, 2011 16:44:34 GMT -5
7/7/11
Quads,Hamstrings,Calves:
Quads: Leg Extensions: 70-20 90-20 70-20
Step-Ups: 3 x 15 (each leg done seperately)
Lunges: 3 x 15 (each leg done seperately)
Adductor Machine: 90-30 130-12
Hamstrings: Seated Leg Curls: 11 plates-20 14 plates-15 12 plates-20
Stiff-Legged Deadlifts: 100-20 135-12 115-15
Lying Leg Curls: 1 X 110-5,drop to 90,for 5 more,drop to 70 for 5 more,drop to 50 for 8 more
One-Legged Lying Leg Curls: 3 plates-2 X 15
Calves: Cybex Rotary Calf Machine: 5 x failure,followed by half reps to failure on all sets
I`m dropping the heavier pressing type exercises and just doing reps in an effort to try to bring in more seperation and shape.
I`m certainly not going to add much mass at this point,so I see no point in it.
This looks kinda`1 wimpy compared to my usual leg day but it was harder than I thought it would be especially as we moved with very little rest between sets..........pretty intense!!.
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 2 rice cakes with sugar-free jelly coffee
Meal 4 - Chicken chilli 2 rice cakes with natty PB Crystal-Lite
Meal 5 - 8 eggwhites 1 whole egg Crystal-Lite
Meal 6 - 1 can tuna water 2 rice cakes with natty PB
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Post by Tim Wescott on Jul 8, 2011 19:15:57 GMT -5
7/8/11 Went across town to train on the campus of SUNY Canton (N.Y.)..............brand new facility with nice equipment.
These Hoist ROC-IT Machines were pretty good once I got into the groove.
I`m really getting tighter,way more vascular with good seperation and striations...............kind of shocked myself today at how good I am starting to look.
Chest/Back,Abs:
Chest/Back:
Super-Set # 1: {Smith Machine Inclines: 135-12 160-12 185-8 205-6 170-10 {Chins: 10 10 10 10 10
Super-Set # 2: {Crossovers: 40-20 60-15 70-12 50-15 {Seated Cable Rows: 100-15 130-12 160-12 180-10
Super-Set # 3: {Flyes: 45-12 60-10 50-12 {Hoist ROC-IT Seated Mid-Row Machine: 8 plates-15 10 plates-12 12 plates-10
Super-Set # 4: {Dips: 2 x 15 {Dumbell Pullovers: 70-12 60-15
Super-Set # 5: {Hoist ROC-IT Pec-Flye Machine: 1 x failure 6 plates {Hoist ROC-IT Lat Pulldowns: 1 x failure 10 plates
Abs: Hoist ROC-IT Weighted Crunch Machine: 4 x failure 8 plates
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 2 rice cakes with sugar-free jelly coffee
Meal 4 - Chicken chilli 4 rice cakes with natty PB Crystal-Lite
Meal 5 - 8 eggwhites 1 whole egg Crystal-Lite
Meal 6 - Chicken chilli 4 rice cakes with natty PB Crystal-Lite
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Post by intenceman on Jul 8, 2011 19:17:50 GMT -5
LOL @ I want abs!!!
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Post by Tim Wescott on Jul 9, 2011 19:20:09 GMT -5
7/9/11 Shoulders,Biceps/Triceps,Cardio:Shoulders:Seated Dumbell Press: 40-15 50-10 40-12 Behind The Back Laterals: 20-20 30-12 25-15 Gironda Dumbell Swing: 10-20 15-12 12.5-15 First time trying these............real good,gonna` keep `em in for sure!
Here`s a demonstration of the movement:www.youtube.com/watch?v=SVlgMgMx4ycRear Delt Raises: (lying face down on incline bench) 20-20 25-15 25-12 Face-Pulls; 6 plates-15 5 plates-20 5 plates-20 Single Dumbell Front Raise: 40-12 50-12 30-20 Biceps/Triceps:Super-Set # 1:{Cable Preacher Curls: 4 plates-15 6 plates-12 5 plates-12 4 plates-15 {Seated French Press: 50-20 70-15 80-10 60-15 Super-Set # 2:{One-Arm Preachers On Cybex Machine: 3 x 12 with 2 plates {Bent-Forward Cable Extensions: 3 x 15 with 8 plates Super-Set # 3:{Hammer Curls: 30-12 30-12 25-12 {Triceps Dips Between Benches: 3 x 25 (with bodyweight) Pressdowns: 8 plates-12,drop to 6 plates for 12 more,drop to 4 plates for 12 more 7 plates-12,drop to 5 plates for 12 more,drop to 3 plates for 12 more Did all this in 45 minutes flat..........real intense!!Todays Diet:Meal 1 - Pre-Workout 1 scoop whey in water 2 rice cakes with natty PB Meal 2 - Post-Workout 1 scoop whey in water 1/4 cup oats Meal 3 - 5 oz. boiled chicken breast salad water Meal 4 - 8 eggwhites 1 whole egg coffee water Meal 5 - 5 oz. boiled chicken breast salad water Meal 6 - 8 eggwhites 1 whole egg 2 rice cakes with sugar-free jelly water Looking right on point,but gained a few pounds due to eating a bit more once I reached the weight class limit. Gonna` back off on the cals again.........back to the boiled chicken breasts again!!
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Post by Tim Wescott on Jul 10, 2011 16:04:45 GMT -5
7/10/11
Cardio & Abs:
Cardio: Walked 40 minutes on outdoor track at the college
Abs:
Super-Set: {Crunches: 3 x failure {Lying Leg Raise: 3 x failure
Todays Diet:
Meal 1 - 1 scoop whey in water
Meal 2 - Post-Cardio: 1 scoop whey in water
Meal 3 - 8 eggwhites 1 whole egg 1/2 cup oats water coffee
Meal 4 - 6 oz. baked haddock salad 3 rice cakes with sugar-free jelly water
Meal 5 - 5 oz. boiled chicken breast salad water
Meal 6 - 5 oz. boiled chicken breast salad water
9 days out for me (trainingwise) as I`m leaving for Pittsburgh a bit early on the 20th.
CRUNCH TIME BABY !!!!!!!!!!!!!
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Post by ntrllftr on Jul 10, 2011 17:52:27 GMT -5
I won't be making it to the show this year Tim. I'll be cheering you on from Cleveland though!!!! Give it hell and keep us posted.
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Post by Tim Wescott on Jul 11, 2011 15:57:48 GMT -5
I won't be making it to the show this year Tim. I'll be cheering you on from Cleveland though!!!! Give it hell and keep us posted. Thanks much Carl,I really appreciate the support bud!!
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Post by Tim Wescott on Jul 11, 2011 15:58:06 GMT -5
7/11/11
Quads,Hamstrings,Calves:
Quads: Leg Extensions: 5 plates-25 7 plates-20 9 plates-15 9 plates-12
Step-Ups On High Platform: 3 x 15 (I do one leg at a time )
Lunges Lead Foot on Wedge Type Platform: 3 x 20
Adductor Machine: 9025 110-20 130-15
Hamstrings: Stiff-Legged Deadlifts Standing On Platform: 45-20 (warmup) 105-20 135-15 170-8 Seated Leg Curls: 10 plates-25 13 plates-15
Unilateral Seated Leg Curls: 5 plates-15,then 5 more on each leg 4 plates-15,then 5 more on each leg
Unilateral Lying Leg Curls: 5 plates-failure + 3 partner assisted forced reps
Calves: Smith Machine Calf Raise: 5 x failure,followed bu half 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 - 6 oz. boiled chicken breast salad water
Meal 4 - 6 oz. baked haddock salad water
Meal 5 - 8 eggwhites 1 whole egg 1/4 cup oats water
Meal 6 - 5 oz. boiled chicken breast salad water
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