|
Post by Tim Wescott on Sept 19, 2006 7:33:38 GMT -5
Well I haven`t trained in about 12 days since the contest...........took off 3 days before the show,and a week and a day after off the show, and of course show day itself. I have no clue as to how I`m gonna`be training as I am mulling over a lot of options in my head. I like volume as a rule, but will drop most of the "shaping" type exercises like Crossovers,Pec-Deck,cable work,and things along those lines..........still plan on doing cardio 3 x a week starting next week. I`ll concentrate on basics, but I will not be going exclusively for power as many sets of lower reps does nothing for me in the way of hypertrophy,and my powerlifting days are long over for me. Instead I will do some heavy sets on basics followed by lighter sets with reps,and an occasional set of 3-5 reps on some of the bigger movements. Will still throw in Drop-Sets,Super-Sets,Rest-Pause,and Partial Reps,as well as other intensity techniques at various times, to keep things interesting, and because I think the intensity generated by doing these things helps me to grow much more effectively than lower reps,and that`s my goal.............to GROW!! For this week,I`ll just do anything that comes to mind for each bodypart just to break back into training, and to get over the initial soreness that I`m sure I`ll be experiencing. ![:'(](//storage.proboards.com/forum/images/smiley/cry.png) I won`t list poundages yet because they will be lighter than normal so as not to get hurt or too sore.....then I`ll increase things after a week or two and get back into my normal groove!! I was thinking about doing DC training, but I do not want to use the Smith Machine at my gym that often...........was also thinking about training each bodypart twice a week over a 6 day period with reduced volume ......this is what I`ll more than likely try as I haven`t trained like that in over 10 years, and it used to work pretty good for me. Another idea was to try a hybrid of Leo Costas "Big Beyond Beleif" type of training over 4 days, training each bodypart twice a week!! I`ll decide soon, but for now,just trying to get over the initial soreness and get back into the groove of training..........I feel like I haven`t trained in months as I very seldom if ever take time off from the gym !!
|
|
|
Post by mrbeefy on Sept 19, 2006 7:46:26 GMT -5
TIM!
We are in the same boat buddy! Just got back to the gym yesterday (see my journal). Just a "bit" sore today. You can tell by the distinct limp!
Your plans look interesting. Definatley a lot of change ups. Something I tried once, just because people said, "You shouldn't do that!". I worked the same body part, same exercises, two days in a row. I did one body part at a time. Went heavy on day one, and just a bit lighter on day two, but went to failure. Wore me out! BUT..I really saw a lot of growth doing that. I did it for 3 weeks straight, then changed up to something more normal.
Keep it up dude...you are looking great and are an inspiration to everybody here!
|
|
|
Post by TNA on Sept 19, 2006 10:18:52 GMT -5
Best of luck Tim. What ever routine you choose, you'll train like an animal anyways! BOOYA my friend!!!
|
|
|
Post by Tim Wescott on Sept 19, 2006 11:32:41 GMT -5
Frank,I can definately relate to your journal thus far.......good to be back in the gym though!! Thanks "T-Man",as always,I`ll give it all I`ve got ! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
|
|
|
Post by Tim Wescott on Sept 19, 2006 11:41:22 GMT -5
Tues. Sept. 19th.Quads & Calves:Quads:Leg Press-3 x 20,15,12 (increased weight each set) Super-Set:{Lying Leg Sled-2 x 12 (increased weight each set) {Leg Extensions-2 x 12 (constant weight) Adductor Machine-2 x 20,15 (increased weight each set) Calves:Cybex Rotary Calf Extensions-4 x 20,15,15,20 Went in to pay my membership dues and got into a long conversation with the fitness director Robin......nice lady. Because of this I rushed my workout as I had someplace to be after training so I didn`t do as much as I set out to do,but it`s probably for the best as my legs are quite shaky right now!! ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) I`ll hit hamstrings and lower back later this week,but was hoping to do them today.......no worries though as this is just my first week back.......feels damn good by the way!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Also forgot to mention that it`s been an even longer time with no leg training as I stopped training them on Monday the week of the contest so that`s 14 days.............I`m gonna` be friggin` sore tomorrow!! ![:'(](//storage.proboards.com/forum/images/smiley/cry.png)
|
|
|
Post by RUBICON19 on Sept 19, 2006 12:15:53 GMT -5
Good stuff Tim. Looking forward to it
|
|
|
Post by Tim Wescott on Sept 19, 2006 12:17:42 GMT -5
Thanks Randy.....I`ll be picking your brain for ideas brother!!
|
|
|
Post by RUBICON19 on Sept 19, 2006 12:21:16 GMT -5
Pick away...
|
|
|
Post by mrbeefy on Sept 19, 2006 14:48:25 GMT -5
Good Leg w/o Tim! Yes...you'll be sore. So was I my brother! But it felt great! Nothing like that feel of DOMS setting in! My hamstrings feel like taunt guitar strings today! But this is what makes us BIGGER ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Drive on!
|
|
|
Post by Massiv on Sept 19, 2006 15:51:41 GMT -5
Tim,
Game on Brother. Time to eat and grow. If my joints will hold up, I am enjoying the hell out of this off season. Hope you do the same.
|
|
|
Post by mrky03 on Sept 19, 2006 17:06:17 GMT -5
I got so sore after my first leg workout after my last show that I litterally limped for days!
Looks good Tim, you're going to grow like crazy this off season! You've been training so long that you pretty much know your body and what works as well as recovery and frequency.
|
|
|
Post by Tim Wescott on Sept 19, 2006 20:01:04 GMT -5
I got so sore after my first leg workout after my last show that I litterally limped for days! Looks good Tim, you're going to grow like crazy this off season! You've been training so long that you pretty much know your body and what works as well as recovery and frequency. Thanks Joel......I can feel the soreness creeping in already at 9:00 PM.......glad I cut the workout short or I`d be crippled tomorrow. Still don`t know how I`m gonna` train off-season,but I do know that the forecast calls for pain!! ![>:(](//storage.proboards.com/forum/images/smiley/angry.png)
|
|
|
Post by Tim Wescott on Sept 19, 2006 20:05:08 GMT -5
Frank,I did no hamstring work at all today due to time constraints but I can feel soreness setting in just the same.
Just goes to show how much of a role they play when training quads.
John,I dropped the junk food as of today and ate clean but with more food per sitting.......I`ll slowly add more to each meal as I go along and hopefully I`ll end up eating around 8 meals per day.
I wanna` place very high in all my shows next year so the sh*t is on buddy!!
|
|
|
Post by chrystalr on Sept 19, 2006 22:41:58 GMT -5
Still don`t know how I`m gonna` train off-season,but I do know that the forecast calls for pain!! ![>:(](//storage.proboards.com/forum/images/smiley/angry.png) LOVE IT! Oh it hurts so good! Push hard Tim! ~C
|
|
|
Post by RUBICON19 on Sept 20, 2006 4:42:01 GMT -5
Tim. Seriously think about hitting each BP once every 4-5 days, rather than 7. Especially LEGS ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) ... It only makes total sense if you really think about it. It sucks at first. Takes a few weeks to get used to, especially coming off a layoff. Your legs will be brutaly sore, but just suck it up and hit them again a bit lighter 4 days later and they will recover nicely. After a few weeks of that th soreness will go WAY down. You end up recovering in half the time... No pressure as you are the Jedi master. Just my thoughts.. ![:D](//storage.proboards.com/forum/images/smiley/grin.png)
|
|
|
Post by mrbeefy on Sept 20, 2006 7:07:42 GMT -5
Sounds great Tim!
Carpe Diem Brother!
How many calories a day do you shoot for in the off season?
|
|
|
Post by Tim Wescott on Sept 20, 2006 11:01:29 GMT -5
Frank,I just count macros as opposed to calories.
If !`m not gaining steadily,I`ll eat more of all three macronutrients and cycle my carbs to try to keep bodyfat to a minimum.
I normally keep protein high,carbs moderate to high in the off-season,but I adjust things as needed,an fats are fairly low and from good sources for the most part.
One I get into the groove,I`ll aedd up my average calories for a typical week and post them here in my journal.
|
|
|
Post by mrbeefy on Sept 20, 2006 11:06:25 GMT -5
Cool! You gotta do what works for you! Most days I'm a stickler for detail on my nutrition and workouts, but some days I just hit the gym, and blast away! Other days, I go for the feel of the exercise, perfect from, stretch the muscle, make it grow! Those are excepetions, though. I guess sometimes I can be a little too regimented!
|
|
|
Post by Tim Wescott on Sept 20, 2006 11:07:55 GMT -5
Wed, Sept. 20th.
Chest & Abs:
Chest: Barbell Inclines-5 x 12 (warmup),8,6,6,(12 with a pause at chest on each rep) (increased weight each set,then dropped weight on the last set)
Flyes-2 x 12 (increased weight each set)
Dips-2 x 12 (bodyweight)
Abs:
Giant-Set: {Crunches-1 x failure {Lying Leg Raise-1 x failure {1/4 Situps On Decline-1 x failure {Rope-Crunches-1 x failure (10 plates) {Vertical Leg Raise-1 x failure
Great workout but I probably went to heavy on inclines and I know the stretch on Flyes is gonna` kill me tomorrow,but it will be a good pain.
Can`t wait to formulate my routine once I make my mind up on how I`m gonna` train. #smileydunno9gx#
|
|
|
Post by Tim Wescott on Sept 20, 2006 11:09:42 GMT -5
Cool! You gotta do what works for you! Most days I'm a stickler for detail on my nutrition and workouts, but some days I just hit the gym, and blast away! Other days, I go for the feel of the exercise, perfect from, stretch the muscle, make it grow! Those are excepetions, though. I guess sometimes I can be a little too regimented! Nothing wrong with regimentation as long as you bust ass in the gym, which I`m sure you do.
|
|