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Post by Tim Wescott on Sept 20, 2006 11:16:15 GMT -5
Tim. Seriously think about hitting each BP once every 4-5 days, rather than 7. Especially LEGS  ... 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..  Randy,this is what I`m probably gonna` try.....I`ll post a workout I found later.it`s by Leo Costa and called "Big Beyond Beleif". I`ll do just a bit more volume on some bodyparts but you hit the muscles much more frequently. I`ll gather it all up and paste it on the board and see what kind of feedback you guys give me. |
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Post by Vikingjoe93 on Sept 20, 2006 11:33:05 GMT -5
I look forward to reading your new journal tim.
I was looking at your pictures on the general board and i agree with everyone, your upper body looks much bigger. Way to go. ;D
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Post by Tim Wescott on Sept 20, 2006 13:02:11 GMT -5
Thanks Joe !!  |
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Post by mrky03 on Sept 20, 2006 18:56:41 GMT -5
Keep it coming Tim! I'll be interested in following your progress!
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Post by mrbeefy on Sept 21, 2006 6:56:53 GMT -5
TIM! Well...are you getting "re-acclimated" back into the gym? Feels good to get back into those familar surroundings, doesn't it? How is your diet and workout coming along? How do you feel? Tonight I'm going to go a little heavier than I'm used to, just to test where my strength levels are at. Will definately use spotters! Hope all else is going well with you too. Is your "better-half" also "re-acclimating" to having you back, and not on a contest diet?!? Keep that motivation high and keep on pumpin'! Frank |
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Post by Tim Wescott on Sept 21, 2006 9:45:19 GMT -5
Frank,it feels awesome to be trasining again,despite the soreness which I`m used to anywayt but not quite to this extent. I`ve been eating clean for the most part but bigger portion sizes....also a bit of pasta,dairy,and lean beef which I seldom do when dieting down. My power is right up there....I thought I`d be a lot weaker considring I ate a ton of junkfood and not training,but I`m still strong and probably going too heavy too early,but what the hell,it`s only pain!! I think my wife appreciates my not being grumpy like I was in the last few weeks of my prep,to say the very least!! |
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Post by Tim Wescott on Sept 21, 2006 9:54:29 GMT -5
Thurs. Sept. 21st.Back,Traps, Hamstrings,Posterior Chain:Back:Lying Barbell Rows- 4 x 15,12,8,15 (increased weight each set,then dropped weight for the last set) Pulldowns- 3 x 12,10,12 (increased weight each set,then dropped weight for the last set) Straight-Arm Pulldowns- 3 x 12 (increased weight each set and tried to hold each rep at the thighs for a second or two) Traps:Dumbell Shrugs- 3 x 20 (constant weight) Hamstrings:Lying Leg Curls- 3 x 15,12,8 (did half reps and static holds on this set,then dropped weight,and did more halves and statics) Glute/Ham Raise- 3 x 12 Did these kneeling on the seat of a pulldown machine with heels under the knee restraints....put a flat bench in front of me, and held the back of my legs while lowering down to the flat bench...........I no longer have to use a stick for assistance, and will continue to try to go lower as time goes on. Great exercise, and really tough to perform,but they are helping my hams grow bigtime!! Seated Leg Curls- 2 x 15,12 (increased weight each set) Posterior Chain:Reverse - Hyper Machine-3 x 12 (increased weight each set) A really good workout today!! 
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Post by mrbeefy on Sept 21, 2006 9:57:45 GMT -5
Yea, Time...I can realate.
Adding a lot more things I've never done before. Lean beef, Salmon, low-fat and non-fat milk. Last night was a Tuna Stir-Fry..Yummy!
Surprisingly...I've kept somewhat lean too. Even though I did the normal "gorge" of all the things I missed during contest prep. I'm only up about 5 lbs. So, I can live with that for now.
My wife is glad the "grumpiness" of the prep is over too. However, ever since I started lifting and eating properly, pus some supplementation, my libido is in high drive all the time. Can be quite frustrating when you 50 but feel 18, and your wife is 50, and feels 50, perhaps 49! Such problems we have!
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Post by TNA on Sept 21, 2006 16:45:55 GMT -5
Sweet one Tim! My hams are killing me just looking at the workout!
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Post by Vikingjoe93 on Sept 21, 2006 16:52:58 GMT -5
Wow that glute/ham raise looks mean!! I'd probably hit the floor!
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Post by mrky03 on Sept 21, 2006 18:35:10 GMT -5
And I thought It was just me who got grumpy on this wonderful contest diet! lol Glad to hear that I'm not alone!
Bet you're gonna get massive this year Tim!
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Post by Tim Wescott on Sept 21, 2006 20:59:35 GMT -5
Bet you're gonna get massive this year Tim! Thanks Joel,I sure hope so,just gotta` watch out for too much fat gain. I think that I have recently learned some things about my body and how to make it respond better.......you never stop learning in this game as long as you pay attention to your bodys feedback. Stay calm and bite your tongue on low carb days...worked well for me, but now I only have half a tongue!! Hang in my friend!! |
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Post by mrbeefy on Sept 22, 2006 6:12:43 GMT -5
I'm not grumpy during contest prep...I can be a complete A__!
But at least I'm cognicscent of it, and try to be nice.
How's the workouts going Tim?
My Triceps were SO pumped yesterday, it looked like I had broken both my arms! Could barely lift them to drive home. Couldn't reach around to even grab my seat belt to fasten it!
BUT...those are all good things that only you guys would understand!
Keep on hittin' it brother! It is a road worth travelling! ;D
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Post by Tim Wescott on Sept 22, 2006 14:22:28 GMT -5
Workouts are great Frank,and I have lost only a tiny bit of power after the time off and mega- junkfood binge,so next week,I`ll step things up a bit!!
Keep pumpin` !
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Post by Tim Wescott on Sept 22, 2006 14:29:59 GMT -5
Fri. Sept. 22nd.
Shoulders,Biceps,Triceps:
Shoulders:
Seated Bradford Press-4 x 15,12,7,12 (added weight each set and dropped weight on the last one)
Lateral Raise-3 x 20,20,15 (constant weight)
Bent-Over Cable Laterals-3 x 20,20,15 (constant weight)
Very little rest between sets on the Laterals and Bent-Over Laterals.
Biceps/Triceps:
Super-Set # 1:
{Seated Alternate Dumbell Curls-3 x 12-15
{Lying Dumbell Extensions-3 x 20,20,15
Super-Set # 2:
{Cable Curls-3 x 10-12
{Pressdowns-3 x 20,20,15
Pretty good workout.........felt strong and got an excellent pump.
Carb intake is much higher right now, and I have a lot of energy, and pumps are insane!!
Next week,cranking it up a notch or two.
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Post by TNA on Sept 22, 2006 16:10:27 GMT -5
Great workout Tim. I just love those Seated Bradford Presses. They workout my delts like nothing else!!!!
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Post by mrky03 on Sept 22, 2006 19:51:21 GMT -5
Like Randy says "life is better with carbs"! lol
I was reading your post about training and I remembered that I have one of Leo Costa's workout programs from about 12 yrs. ago called Serious Growth. It is similar to the workout that you described. I'll have to see if I can dig it out of my stash of old books.
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Post by chanman83 on Sept 22, 2006 19:53:32 GMT -5
I can't wait to see the numbers of an "offseason" tim!!!!
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Post by mrbeefy on Sept 25, 2006 8:20:52 GMT -5
Tim! Great job brother!
With that strength...next contest instead of me driving, you can carry us...truck and all!
Still warming up to it.....feels good.
Ocober 1st is the day I Rock-n-Roll!
Ladies...hide your children....the metamorphisis of the BEAST is about to be begin!
HAHAHAHAHAHA!
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Post by Tim Wescott on Sept 25, 2006 10:51:02 GMT -5
Thanks for the comments guys........appreciated as always. Officially started my off-season routine today....nothing too heavy as I am still breaking it in after my layoff. I`ve decided to try to train each bodypart twice a week.Anyone that has read my journal knows I`m kind of a higher volume type guy.....just can`t wrap my mind around 1-2 sets per exercise. Anyway,I`m gonna` cut volume a bit to compensate for the increased training frequency.......some will still say it`s high,but I gotta` do what I "think" will work,if it doesn`t,no biggie ,I`ll just keep experimenting until I hit upon a plan that`s result producing...can`t be afraid to try new things,although it`s tough for me to break out of a set pattern. I`ll still train by feel,so if a scheduled heavy day comes up and I feel crappy,I`ll adjust poundages accordingly..............I`m big on listening to the bodys feedback and making adjustments to accomodate how I feel. I`ll stay on this a while as long as my recovery is good.............if I`m not recovered sufficiently,I`ll try something else or cut volume a tad more. I`m going 6 days a week.........would like a break in the middle of the week,as I feel this would be best,but I do not like training on Sundays so it`ll be Mon.-Sat.,......Sundays off. Sundays just fel different to me.......don`t know if I`m the only one,but I don`t need a calender to know when Sunday rolls around.....kind of a lazy day feeling !! I know,I`m weird !! I`m doing: Mon.-Quads,Hams,Calves Tues.-Chest,Back,Traps,Abs Wed.-Shoulders,Arms,Forearms Then it`ll be repeated over the next 3 days, but with lighter weights and Super-Sets and stuff along those lines. I`ll hit abs 2-3 times a week,and squeeze neck training in there where time allows as I like keeping my neck strong and in proportion. After a week or two,I`ll be also adding in 3 days of cardio for about 20 minutes or so..........gradually adding in things is the key I think and keeping poundages progressively climbing will also be a priority. Here we go,let the journey begin. |
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... 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...
