Off -Season 2011

[Tim Wescott]

No "bulking up" crap for me or powerlifting or power eating......just gonna` try to bring up weaker areas and get a bit bigger if possible.

After doing 3 contest this year,and losing 8 inches on my waist in the process.........no more fu*king around drreaming of someday weighing 220 pounds ripped! LOL

I`ll go into the "8 inches off the waist" story also.

[Tim Wescott]

Can only train 3 X this week due to the Thanksgiving holiday so I`m gonna` take it easy and kind of just get a decent pump and burn.

Killed myself last week also,so I guess an easy week is a good thing before I get serious this coming Monday.


11/22/11

Quads,Hamstrings,Calves,Abs:

Quads:
Leg Press:
2 plates a side-20 reps
3 plates a side-15 reps
4 plates a side-15 reps
5 plates a side-15 reps

Leg Extensions:
90-12
110-12
130-8

Super-Set:
{Lying Leg Sled:
2 x 15 with 10 plates
{Unilateral Leg Extensions:
2 x 20 reps

I do the unilateral extensions one leg at a time .....obviously,but when I fail at 12 reps with one leg,I go right to the other leg for 12,then right back to the previous leg for 8 more and so on.

I usually did these alone pre-contest for 30 or more total reps and I feel it really helped out my quad seperation which has always been a weak point for me.

They look much better in person than in my pics though,for some odd reason.

Hamstrings:
Seated Leg Curls:
10 plates-20 reps
12 plates-15 reps

Lying Leg Curls:
7 plates-12
9 plates-8 + 7 half reps
7 plates-12

Calves:
Leg Press Calf Raise:
6 x failure

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

[Tim Wescott]

11/23/11

Chest,Back,Traps,Lower-Back:

Chest:
Dumbell Inclines:
55-12
70-8
70-8
70-8

Flyes:
45-15
55-12
55-12

Seated Bench Press Machine:
7 plates-10
8 plates-10
9 plates-10
60 seconds rest between each set

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

Back:
Pulldowns (to throat area):
10 plates-15
13 plates-12
11 plates-12

Cybex Seated Row Machine:
10 plates-12
8 plates-15
8 plates-12

very little rest between sets......in fact,I don`t rest very long ever as a rule, unless going heavy or doing the "big" exercises.

Dumbell Pullover:
70-12
70-12

Straight-Arm Pulldowns:
4 plates-15
4 plates-15

Traps:
Dumbell Shrugs:
70-20
90-15
90-15

Lower-Back:
Hyperextensions:
2 X bodyweight - 20 reps

only took me around 40 minutes to complete this...light weight,but I was tired and really need a light week.

Todays Meals:

Meal # 1:
1 scoop whey in water - pre-workout

Meal # 2:
1 scoop whey in water - post-workout

Meal # 3:
5 whole eggs
3 small baked potatoes (cut into fries and baked in the oven after spraying with Pam)
coffee

Meal # 4:
chicken breast
whole wheat pasta in tomato sauce

Meal # 5:
chicken breast
1 cup of cottage cheese

[Tim Wescott]

Today is the last of the easy workouts...back to business 6 days a week starting on Monday.

11/25/11

Shoulders,Biceps/Triceps,Forearms:

Shoulders:

Pre-Exhaust Super-Set:
{Cybex Seated Lateral Machine:
50-2-
70-15
90-12
{Cybex Seated Press Machine:
3 plates-15
5 plates-12
7 plates-10

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

6-Ways:
2 sets to failure using the 5 pound dumbells.

Got these from watching a youtube video by John Meadows.............thou ght I`d try them and boy were they tough to do strictly.

Here`s a link to the exercise,just hit his shoulder training and look for 6 -ways:
www.youtube.com/user/mountaindog1#p/c/1F60A60A3E4E2E83/8/E-cCXkSi7IQ

Face-Pulls:
3 x 15-20 with 6 plates (30 second rest periods)


Biceps/Triceps:

Super-Set # 1:
{Cybex Preachers:
50-12
60-12
70-10 + 6 half reps from the bottom
{Pressdowns:
5 plates-20
7 plates-15
6 plates-16

Super-Set # 2:
{Cable Curls:
8 plates-12
7 plates-10
6 plates-10
{Bent-Forward Cable Extensions:
6 plates-20
7 plates-15
8 plates-12

Did these more like a Giant-Set..........completed the super-set,waited a few seconds,went again,and so on for all three super-sets.....huge pump with a ton of vascularity.

Super-Set # 3:
{Hammer Curls:
30-12
25-12
{Seated French Press:
60-15
60-12

Did these the same as above........hardly any rest,just going for a huge pump today.

Forearms:

Super-Set:
{Seated Reverse Wrist Curls:
25-12
25-12
20-15
{Wrist Curls:
3 X 60-12-Rest pause a few secs then 8 more reps

Gonna` eat and rest up good,then assault my body 6 X a week,training everything twice weekly.

Hoping to bring up some weaker bodyparts and gain a bit of size where I need it most.....legs,and back.

Not gonna` post my diet as I have eaten so much food it would take me a week to type it all out!!

[Tim Wescott]

11/28/11

Quads/Hamstrings,Calves,Neck:

Quads/Hamstrings:

Super-Set # 1:
{Unilateral Leg Presses:
2 plates a side -20 reps
3 plates a side -15 reps
5 plates a side -12 reps
6 plates a side -10 reps
4 plates a side -15 reps
{Nautilus Lying Leg Curls:
70-20
90-12
100-10 + 5 1/2 reps
80-15
70-20

Just to clarufy,I`m not doing 10-12 plates with one leg.....the machine I use splits into two pieces so one leg is done completely seperated from the other using only one side of the machine.

Here`s a pic.....ours is a bit bigger, and the foot plate alone has to weigh damn close to 200 pounds or so.



Super-Set # 2:
{Leg Extensions:
90-12
90-12
90-12
70-20
{Seated Leg Curls:
10 plates-20
12 plates-15
11 plates-15
10 plates-20

Stayed a bit light on these.......I`ve got some pain behind my right knee from going heavy on these in the past,so trying not to aggravate it any further.

Adductor Machine:
90-20
130-15
110-20

Calves:
Cybex Rotary Calf Machine:
6 sets to failure,plus half reps at the end of every set to failure also

Neck:
Nautilus 4-Way Neck Machine:
1 set 30 reps in each position
Only did one set as I haven`t done these in ages.

Pretty good workout,skin tight pump....took about 90 minutes or so to complete.

Stretched quads and hams a little,drank my shake and hobbled out to my car.

Todays Meals:

Meal # 1:
1 scoop whey in water - pre-workout

Meal # 2:
1 scoop whey in water - post-workout

Meal # 3:
5 whole eggs
3 small baked potatoes (cut into fries and baked in the oven after spraying with Pam)

Meal # 4:
3 whole eggs
6 eggwhites
coffee

Meal # 5:
ground beef patty
1 cup of cottage cheese

[Tim Wescott]

Had to skip todays workout........the starter on my car sh*t the bed!

[Tim Wescott]

11/30/11

Chest & Back:

Chest:
Smith Inclines:
135-12
155-10
190-5
205-1
225-1
235-1
190-8
155-15
Trying to rebuild power on these.....not far from where I was before competing,so I`m pretty happy with them.
Our Smith has no counter balance cable and the bar is a thicker than your standard bar........lots harder than using a counterbalanced one.

Flyes:
45-12
60-10
50-10
50-10

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

Back:
Pulldowns:
11 plates -15
14 plates-12
16 plates-10
12 plates-15

Seated Cable Rows:
9 plates-15
11 plates-12
13 plates-10
I used to go a lot heavier on these but I`m trying to make my back do most of the work instead of my biceps and my ego.  

Dumbell Pullovers:
70-12
80-12
70-12

Dumbell Shrugs:
70-20
90-12
80-15

Todays Meals:

Meal # 1:
1 scoop whey in water - pre-workout

Meal # 2:
1 scoop whey in water - post-workout

Meal # 3:
3 whole eggs
6 eggwhites
1/2 cup of Cream Of Wheat
1 apple

Meal # 4:
chicken + brown rice in tomato sauce
water

Meal # 5:
huge bowl of bran flakes,1% milk and artificial sweetener

Meal #6:
chicken + brown rice in tomato sauce
water

I was planning on doing some Deadlifts and Dumbell Rows,but we had to hurry a bit as my training partner picked me up and dropped me off back home....she had an appointment afterwards so not much time.

I`m gonna` take tomorrow off and train shoulders and arms on Friday and do Deadlifts and Abs on Saturday.

I hate missing days at it screws up my entire schedule,plus it doesn`t help my OCD either!!  ;D

Not a bad day at all.  

[Tim Wescott]

12/2/11

Shoulders,Biceps/Triceps:

Shoulders:

Seated Bradford Press:
65-20
85-15
105-12
115-10
85-15

Behind The Back Laterals:
15-20
25-15
35-10
20-20

Face-Pulls:
4 plates-25
6 plates-15
5 plates-20

Bent-Over Laterals:
Triple Drop-Set (no rest)
40-10
30-10
20-10

Biceps/Triceps:

Super-Set # 1:
{Low Pulley Cable Curls:
6 plates-15
8 plates-15
10 plates-10
6 plates-12
{Bent-Forward Cable Extensions:
8 plates-15
11 plates-12
9 plates-12
8 plates-15

I do the cable curls in a squatted position with elbows resting on knees..........the extensions are done using a high pulley and a V-Bar for the handle.

Makes for the ideal Super-Set, as I do them on the Crossover Machine so no rest is taken between movements.

Super-Set # 2:
{Cybex Preacher Machine:
5 plates-12
7 plates-10 + 5 half reps from the bottom
6 plates-10
5 plates-12
{Pressdowns:
6 plates-20
8 plates-15
10 plates-12 **New PR **
7 plates-15

Had to use a dippping belt around my waist on the 10 plates set of pressdowns to help hold me down.

Super-Set # 3:
{Bent-Over DB Concentration Curl:
1 x 35 -10
{Seated French Press:
1 x 60-15

Damn good workout,fast paced, and decent poundages for a machines only type arm day.

Todays Meals:

Meal # 1:
1 scoop whey in water - pre-workout

Meal # 2:
1 scoop whey in water - post-workout

Meal # 3:
Chicken + rice in tomato sauce
2 small bananas
coffee

Meal # 4:
Ground beef patty
1 cup fat-free cottage cheese
water

Meal # 5:
2 chicken breasts
1 cup fat-free cottage cheese
Crystal-Lite

Meal # 6:
1 chicken breast
1 cup fat-free cottage cheese
1 banana
water

[Tim Wescott]

So much for hitting the gym 6 X a week!!

So far for the last two weeks due to the holiday,insane soreness,and my starter dying,I`ve only made it in 3 X a week,but did hit every bodypart once.

Next week is gonna` be a complete week no matter what!!

[oldnavy]

Dec 2, 2011 15:01:59 GMT -5 Tim Wescott said:

12/2/11

Shoulders,Biceps/Triceps:

Shoulders:

Seated Bradford Press:
65-20
85-15
105-12
115-10
85-15

Behind The Back Laterals:
15-20
25-15
35-10
20-20

Face-Pulls:
4 plates-25
6 plates-15
5 plates-20

Bent-Over Laterals:
Triple Drop-Set (no rest)
40-10
30-10
20-10

Biceps/Triceps:

Super-Set # 1:
{Low Pulley Cable Curls:
6 plates-15
8 plates-15
10 plates-10
6 plates-12
{Bent-Forward Cable Extensions:
8 plates-15
11 plates-12
9 plates-12
8 plates-15

I do the cable curls in a squatted position with elbows resting on knees..........the extensions are done using a high pulley and a V-Bar for the handle.

Makes for the ideal Super-Set, as I do them on the Crossover Machine so no rest is taken between movements.

Super-Set # 2:
{Cybex Preacher Machine:
5 plates-12
7 plates-10 + 5 half reps from the bottom
6 plates-10
5 plates-12
{Pressdowns:
6 plates-20
8 plates-15
10 plates-12 **New PR **
7 plates-15

Had to use a dippping belt around my waist on the 10 plates set of pressdowns to help hold me down.

Super-Set # 3:
{Bent-Over DB Concentration Curl:
1 x 35 -10
{Seated French Press:
1 x 60-15

Damn good workout,fast paced, and decent poundages for a machines only type arm day.

Todays Meals:

Meal # 1:
1 scoop whey in water - pre-workout

Meal # 2:
1 scoop whey in water - post-workout

Meal # 3:
Chicken + rice in tomato sauce
2 small bananas
coffee

Meal # 4:
Ground beef patty
1 cup fat-free cottage cheese
water

Meal # 5:
2 chicken breasts
1 cup fat-free cottage cheese
Crystal-Lite

Meal # 6:
1 chicken breast
1 cup fat-free cottage cheese
1 banana
water

You are insane....LOL