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Post by Tim Wescott on Sept 25, 2006 11:09:32 GMT -5
Mon. Sept. 25th.Quads,Hamstrings,Calves:Quads:Squats: (warmup-empty bar-25 reps) 185-12 225-10 250-10 Stayed light as I said,just getting back into it, and only did one light leg day in over 14 days time........also still have to be careful of my lower back as it`s never gonna` be at 100% again I beleive, but I`ll be pushing the poundages up over time. As always,done ass to the grass!! One-Legged Leg Press: 2 plates a side-15 3 plates a side-12 4 plates a side-12 These felt good..........I`ll be increasing weight here also of course. Dumbell Lunges: 25-10 35-10 20-15 Did these with my lead foot on a platform, one leg at a time for increased time under tension. HamstringsLying Leg Curls: 70-15 90-12 110-8 plus half reps to failure,then a drop-set to 50 pounds for 10 more 50-15 Stiff-Legged Deadlifts: 95-10 115-10 135-10 Did these standing on a plyometric type platform with the balls of my feet on 2-25 pound plates....OUCH!!! ![:'(](//storage.proboards.com/forum/images/smiley/cry.png) LOL Calves:Standing Calf Raise: 185-failure,plus half reps and a stretch at the bottom 225-failure,plus half reps and a stretch at the bottom 315-failure,plus half reps and a stretch at the bottom 225-failure,plus half reps and a stretch at the bottom 185-failure,plus half reps and a stretch at the bottom Machine is plate loaded, so not sure about the actual weight on each set. Leg Press Calf Extensions: 3 x failure with 2 plates a side Stayed light as I know I`m gonna` be sore!!! Hyperextensions: 1 x 20 (bodyweight) I`ll be switching exercises around as always to keep things fresh,but basics will form the core of this day on the first two movements at least. Exercises I will use for the first two exercises will usually always be: Squats Smith Squats Leg Press One-Legged Leg Press Squat Machine Good workout.....took about 80 minutes or so to complete.................I hope to shorten this time, but probably won`t be able to as I will add in another heavier set to Squats and Leg Presses as time goes on. My legs are shot to hell right now!! ;D
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Post by Sal Paradise on Sept 25, 2006 11:35:14 GMT -5
Right on Tim! I have always wanted to try the schedule you have listed but the personal schedule and my other commitments just don't allow for such a thing.
Be sure to let us know how this shapes up for you and if you feel like you have the energy week to week to put forth the intensity.
I know you don't do the 1-2 sets per excercise but I have seem to find that for the "main" exercise for the day all I need is that one balls to the wall heavy set. Like this past leg workout. I can barely move now. Tonight I may work up to one heavy @ss set of flat bench and that will be it for benching. Then I continue on with more sets/reps with the remaining 3-4 exercises. The one heavy set is by feel also, if i have it - I go for it, if not then another time and I stay with slightly lighter weight and work the muscle more.
Sal
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Post by mrbeefy on Sept 25, 2006 11:47:29 GMT -5
Good God Man! Nice start! And of course...working smart too! My first leg day kicked my butt, but like you said, still warming up! Keep at it! I'm looking forward to following your progress! When I start mine on Ocotber 1st, I'll follow it through until Mid December, take a week or two at Xmas to slow down, enjoy the holidays, rest, and assess my progress. Then make my plans for the first of the year forward, probably going 12 weeks at a time, reassessing where I'm at, and moving forward again, until December 2007. January 2008 start cutting for 2008 contests! Yikes! We can do it brother! BOOYA!
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Post by Tim Wescott on Sept 25, 2006 11:54:17 GMT -5
Thanks Frank...it`a tall order,but we`ll rise to the occasion my friend. I did great this year in all my contests,but I`m far from satisfied.......gonna` tear things up this off-season and make some damn gains if it kills me!! Pump on brother!! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by Tim Wescott on Sept 25, 2006 11:58:15 GMT -5
Thanks Jeremy.I hope this schedule works out for me......my main concern is recovery as I always get sore and I refuse to workout if not fully recovered.
One of these friggin` days I`m gonna` give that 1-2 set thing a try,I swear it,but I figured this is different and I haven`t done it in over 10 years or more.....more I would think!
I used to grow and stay pretty lean at the same time doing this back in the day,but of course I was a lot younger then.
We`ll see how it goes............ if it sucks,I`ll just switch things up.
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Post by TNA on Sept 25, 2006 16:16:24 GMT -5
Good stuff there Tim! Damb good one-legged presses!! Nice to see you looking at slamming the heavy iron around!!!
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Post by mrky03 on Sept 25, 2006 17:02:46 GMT -5
Nothing beats a good leg day! Eh, Tim! Good intensity brother!
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Post by Tim Wescott on Sept 25, 2006 17:57:12 GMT -5
Nothing beats a good leg day! Eh, Tim! Good intensity brother! Terry, just gotta` be careful of the old lower back. Thanx Joel....boy am I gonna` be sore tomorrow!! ![:'(](//storage.proboards.com/forum/images/smiley/cry.png) LOL
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Post by Vikingjoe93 on Sept 25, 2006 19:02:00 GMT -5
I have to agree with terry, those single leg presses are insane ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by Tim Wescott on Sept 25, 2006 19:23:37 GMT -5
I have to agree with terry, those single leg presses are insane ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) Thanks guys,but before you start thinking that I`m the next Bill Kazameir or somebody,let me explain something here. The Leg Press machine at my gym has a huge and heavy platform on it,bigger than any other machine I have ever seen...............it`s really big and heavy because there is a slide bolt in the back of it that allows the platform to seperate right down the middle so you can press with one leg at a time. I am not pressing a total of 8 plates,though there are 8 plates on the machine (4 each side),but only 4 plates at a time with each seperate leg. Great machine, and I have never seen a heavier duty unit than this one, and surely never saw one that seperates like that. The footplate has to weigh a couple of hundred pounds by itself with no plates even on it by my guestimation. Wish I was that freakin` strong though! #dreambig0ta#
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Post by Tim Wescott on Sept 26, 2006 13:00:06 GMT -5
Tues. Sept. 26th.
Chest,Back,Traps,Neck,Abs:
Chest: Dumbell Inclines: 60-12 75-10 90-6 75-10 Could have gotten a pretty easy 8 with the 90`s, but my right rotator cuff was acting up.......didn`t want to push it and aggravate it further. Felt it last week on Lateral Raises but I thought or hoped rather,that it would dissipate by now.
Dumbell Flyes: 45-12 40-12 These really killed my shoulder......usually go up to 60 pounds or more,but dropping to the 40`s made a big difference in the amount of pain in my rotator cuff.
Cybex Seated Bench Press Machine: 2 x 12 with 150 pounds Had the machine set so it would provide a huge stretch in the bottom position.....paused all reps at the bottom, and did 8 or so half reps at the end of each set.
Back: Lying Barbell Rows: 100-15 120-12 135-10 150-8 115-12
Seated Cable Rows: 9 plates-12 11 plates-12 13 plates-10,drop to 8 plates for 10 more reps
Dumbell Pullovers: 70- 15 85- 10
V-Bar Pulldowns: 10 plates-12 13 plates-12
Traps: Barbell Shrugs: 135-20 (warmup) 185-15 225-12 275-10
Neck: Nautilus 4-Way Neck Machine: 2 sets in each position-70-90 pounds depending on the position of the machine-12-20 reps. Great machine!!!!
Abs:
Giant-Set: {Crunches-2 x failure {Lying Leg Raise-2 x failure {1/4 Situps On Decline-2 x failure {Rope-Crunches-2 x failure with 10 + 11 plates respectively.
Good one,just wish my shoulder wasn`t acting up!! #flamingsmiley3zp#
Total gym time = 90 minutes exactly.
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Post by Vikingjoe93 on Sept 26, 2006 19:00:09 GMT -5
Great workout tim, i have problems with my shoulders too. Makes it hard to push bigger weight on chest and shoulder days. oh well man has to live with it ![>:(](//storage.proboards.com/forum/images/smiley/angry.png)
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Post by Tim Wescott on Sept 26, 2006 19:14:12 GMT -5
Thanks Joe,the 90`s went up pretty easy,and right now they weigh more than I do!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) I think the best I ever got was 8 reps with them, and around 3 reps with the 100`s.........this will soon change as long as my shoulder can hang in. Haven`t had a problem with rotator cuffs in years so I`m gonna` bide my time,but I will get those reps up for new PR`s eventually. Thanks for the comment bud!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by mrky03 on Sept 26, 2006 19:24:21 GMT -5
Looks like you're gonna get that power back up there Tim! I highly recommend the shoulder horn, it fixed my shoulder! www.shoulderhorn.com
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Post by Tim Wescott on Sept 26, 2006 19:27:22 GMT -5
Looks like you're gonna get that power back up there Tim! I highly recommend the shoulder horn, it fixed my shoulder! www.shoulderhorn.comThanks Joel,I`m gonna` try some cuff exercises(never tried them before)if that doesn`t work,I`ll look into getting the shoulder horn,it looks like a good peice of equipment. Right now it`s not too bad,but today was the worst it`s been so far....have had it much worse years ago from benching for a max too often when I was younger.
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Post by Tim Wescott on Sept 27, 2006 11:04:12 GMT -5
Wed. Sept. 27 th.
Shoulders,Biceps,Triceps,Forearms:
Shoulders: Seated Bradford Press: 95-15 115-12 135-8 Did these seated with no back support and kind of tweaked my lower back......doesn`t feel serious as it`s in a different area than my injury.
Standing Machine Press: 1 x 10 with 135 After tweaking the back,I figured I`d finish off with a set of these. Really good machine (Jam`N Corp.)that I have never seen in any gym before.
Cybex Seated Lateral Machine: 30-30 50-15 50-12 30 second rest periods......felt a lot less stress on my rotator cuff on these as opposed to regular DB Laterals.
Bent-Over Laterals: 30-15 40-12 50-10
Biceps: Seated Alternate DB Curls: 30-10 40-10 50-10 30-12 Gotta` give the 60`s a shot next time I do these!!
Standing Cable Curls: 6pl.-10 8pl.-8 7pl.-10
Triceps: Skullcrushers: 70-20 90-12 100-8 80-15 Triceps felt a little weak today probably because they were a bit sore from yesterdays DB Pullovers.
Pressdowns: 4pl.-20 6pl.-15
Bent-Forward Cable Extensions: 7pl.-20 9pl.-12
Forearms:
Super-Set: {Reverse Curls: 35-20 55-12 55-12 45-15 {Wrist Curls: 75-20 75-15 75-15 75-15, RP-10 more, RP-5 more, RP-5 more, RP-5 more,RP-5 more, RP-5 more.total 50 reps Used a thick EZ-Bar for the Reverse Curls....felt a lot harder.
Good workout!!
Total gym time = 70 minutes.
Every muscle in my body is sore....gonna` take some getting used to training twice a week.
If I`m a bit sore over the next 3 days as I repeat these bodyparts,I`ll go lighter and faster which is my plan anyway.
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Post by Vikingjoe93 on Sept 27, 2006 11:28:07 GMT -5
Great looking workout tim, your gym time has moved up a bit. Are you doing any cardio this week?
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Post by TNA on Sept 27, 2006 19:05:41 GMT -5
Damb fine workout Tim. Looking great brother!
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Post by mrky03 on Sept 27, 2006 19:25:48 GMT -5
Good training my friend! This is the fun part of training! Off season! I'm already looking forward to getting back into it. Whats wrong with us anyway? You'd think we like this stuff or something! lol #antbicepcurlsmdclr9dn#
Yeah, what we were talking about earlier, the bench press is a great exercise but it has wrecked a lot of shoulders! I have an old book that I think is still in print called the 7 minute rotator cuff solution. It is very indepth about the anatomy of the shoulders without being too text book boring.
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Post by Tim Wescott on Sept 27, 2006 19:29:42 GMT -5
Thanks Terry,I`m extremely sore from calves to neck right now. Going really light tomorrow whether I look like a wuss or not! ![:'(](//storage.proboards.com/forum/images/smiley/cry.png)
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