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Post by Tim Wescott on Sept 27, 2006 19:40:19 GMT -5
Joel, I`ve seen that book...........I have some good info right here also in the training injuries section......forgot to do the cuff stuff today anyway!! #bhammersmash6iz#
Joe,I`m in the gym a little longer due to working more than one bodypart per session......I might try not doing any cardio for a while......I`m thinking it over.
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Post by Sal Paradise on Sept 27, 2006 21:32:44 GMT -5
Awesome workouts Tim. How does the multiple bodyparts work for you? Are finding that you have to cut the sets down for each bodypart? Or the total # of exercises?
I know when I would do shoulders, bis and tris - I would always sandbag on something to save some energy. We would typically do 12-15 sets per bodypart and by the time we were done I knew I was cheating myself on at least half of the workout just so I could complete it. That's the reason I decided to split up these days.
How has it affected your WO? Do you find it better to keep the "per bodypart" work a little less volume and just hit it twice in the week?
Sal
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Post by Hoopie on Sept 27, 2006 21:40:58 GMT -5
Sweet W/o's Boss!! How longs your off season or better yet when the next contest?
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Post by Tim Wescott on Sept 28, 2006 10:37:05 GMT -5
Jeremy,I always do a lot of volume.....12-15 sets per larger bodypart,16 for delts,and usually 8-10 for biceps, and at times 10-12 for triceps.....it all varies from workout to workout,but generally stays about in this range most of the time.
Now since starting the 2 x a week stuff,I just cut a few sets.........nothing too drastic, and still feel full of energy so far...................sore as hell though, but I did take a week off, so this is to be expected.
I just hope the soreness dissipates as I go on with this routine, or I will cut volume a bit more.....as you know,it`s all about recovery,not how long we can train.
My enthusiasm at times, would allow me to train all damn day,but if I didn`t recover,it would all be for nothing.
My leg day was better than I expected today....legs were just still a tiny bit sore, and once I got some blood in them they felt fine...........heavy days ,first 3 days of the week,then lighter with intensity techniques thrown in for the latter part of the week.
Hoops,I`m debating once again on which contest to do first next year...........if it`s in early spring,my off-season will be shorter.............if later in the summer,then it`ll be longer of course.....not sure yet, but I have a few pretty decent contests in mind.
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Post by Tim Wescott on Sept 28, 2006 10:58:06 GMT -5
Thurs. Sept. 28 th.Quads,Hamstrings,Calves,Posterior Chain:Quads:Super-Set # 1:{Leg Extensions: 90-15 110-10 90-12 {Cybex Lying Leg Sled: 7pl.-12 9pl.-12 11pl.-10 (Very short rest periods between sets) Super-Set # 2:{Smith Front Squats: 150-12 175-10 {Leg Extensions: 70-12 70-12 Leg Extensions were ridiculously hard to do......not heavy at all,but my legs were so shot,they felt like a ton!! Adductor Machine: 110-20 150-12 Hamstrings:Lying Leg Curls: 70-15 90-12 plus 5 half reps,drop to 50 to failure Hardest damn machine I ever used...same for the Leg Ext. Machine.......been in gyms where I could use almost the whole stack, or just stack it completely...............not the case on these things,but if it feels heavy......it is heavy. ![;)](//storage.proboards.com/forum/images/smiley/wink.png) Seated Leg Curls: 9pl.-12 plus half reps 11pl.-10 plus half reps,drop to 7 pl.-failure plus half reps Glute Ham Raise: 2 x 8 Ridiculously hard exercise....increasing my range of motionthus the lower repetitions......don`t wanna` fall on my face and ruin my manly good looks! #smileylame7qi# My hams were still a bit sore from Mondays Stiff-Legged Deads,so I didn`t go crazy............still got such a cramping effect after Seated Leg Curls,I thought I was gonna` have to go home and skip the rest of the workout....massaged it out, and carried on. Calves:185-25 225-15 315-15 405-12 315-failure 275-failure 225-failure 225-failure All sets were done with half reps after no full reps could be completed,plus stretching at the end of the set in the bottom position. Posterior Chain:Reverse Hyperextension Machine: 45-12 90-8 135-6 90-10 45-15 Damn good workout...........my legs were wobbly to say the least....did all that in 60 minutes time. Hope tomorrow is a good one,my upper lats are really sore.
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Post by mrky03 on Sept 28, 2006 18:12:48 GMT -5
Tim, that was a damn good workout! Those glute ham raises are tough! I haven't done them in many yrs. Theres not many of those apparatuses around. How do you do yours?
I forgot you do have a good section on rotator cuff training right here on wotw! ;D
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Post by TNA on Sept 28, 2006 18:18:29 GMT -5
Absolutely unacceptable workout Tim...NOT!!!!! Holy crap brother! And you called ME crazy legs? Are you even able to walk? #bbravosmiley8hh#
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Post by Tim Wescott on Sept 28, 2006 18:21:27 GMT -5
Absolutely unacceptable workout Tim...NOT!!!!! Holy crap brother! And you called ME crazy legs? Are you even able to walk? #bbravosmiley8hh# I`m still hobbled at the moment!! LOL ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) I recovered fairly nicely ....didn`t think I would,but lats are tomorrow with chest and my lats are sore as all hell. Hopefully this`ll change by tomorrow,if not I`ll just go lighter until my body gets used to this stuff.
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Post by Tim Wescott on Sept 28, 2006 18:25:07 GMT -5
Joel,we do have a nice GHR machine at my gym,but every time I tried them on it,it killed my quads, and I couldn`t seem to find the right position.
Now, I kneel on a pulldown seat facing away from the machine,grab the back of my knees, and lower myself to a bench that I place in front of me,and raise up using as much hammy strength as possible....real slow negative, with a very minimal push off the bench in front to get back up using mmainly ham strength.
I wasn`t going down too far at first, and I used a two foot stick to push myself back up with,but now with the bench in front,I go lower with much better control.
Trying to increase ROM even further as I get better at them.
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Post by Tim Wescott on Sept 29, 2006 10:19:13 GMT -5
Fri, Sept. 29th.Chest,Back,Abs:Chest:Smith Inclines: 150-12 (warmup) 170-8 190-6 210-5 230-3 185-8 165-10 Flyes: 3 x 12,45 pounders Can`t go over 45 pounds or my rotator cuff is in agony....don`t want to mess it up any worse than it is now!! ![>:(](//storage.proboards.com/forum/images/smiley/angry.png) Crossovers-1 x 20 with 4 plates Two-DB Row Face Down On Incline:45-12 60-10 60-8 45-12 Seated Cable Rows: 9 plates-15 11plates-12 14 plates-12 One-Arm Smith Machine Rows: 80-12 100-10 100-10 Did these by standing beside the bar in the machine,grabbing it in the middle, and rowing as if it was a dumbell. Cybex Close Grip Pulldowns: 150-15 (way too light to even count as a set) 190-12 230-10 Had some guy come up to me and put his hand on my shoulder during the set with 230 to ask me a question......I got kinda` rude to him but later apologized. People have no clue!!! ![>:(](//storage.proboards.com/forum/images/smiley/angry.png) The good thing is, I probably normally would have gotten maybe 6-8 reps, but I got so pissed I squeezed out 10!! ;D Hyperextensions: 1 x 20 bdywt,then, 2 x 15 while holding a 25 pound plate.....slow and controlled. Abs:Giant-Set:{Crunches-1 x failure {Lying Leg Raise-1 x failure {Knee Ups-1 x failure {Vertical Leg Raise-1 x failure Good one, but my lats were still a bit sore which prevented me from doing some of the exercises that I wanted to do.....no biggie,still getting used to the 2 x a week thing. Total gym time = 75 minutes.
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Post by mrky03 on Sept 29, 2006 19:03:27 GMT -5
Good workout Tim! The good thing is once you get acclimated to training you probably won't get as sore from week to week like I do with one bp a week workouts. Its been yrs. since I trained each bp twice a week but I remember I didn't get as sore, especially legs.
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Post by Tim Wescott on Sept 30, 2006 10:35:23 GMT -5
I`m sure the soreness will ease up once I`m used to the routing Joel.....at least I hope so.
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Post by Tim Wescott on Sept 30, 2006 10:53:24 GMT -5
Sat. Sept. 30th.
Shoulders,Biceps,Triceps,Forearms:
Shoulders:
Super-Set: {Cybex Seated Lateral Machine: 4pl.-15 3 x 12 with 4 plates {Cybex Seated Press Machine: 90-12 90-10 90-10 70-15
Incline Rear Delt Raise: 20-15 30-10 25-12 17.5-20 Rotator cuff still acting up so when fairly light with very little rest between sets.
Biceps/Triceps:
Super-Set # 1: {Cable Preacher Curls: 4pl.-12 6pl.-10 5pl.-10 4pl.-12 plus half reps {Pressdowns: 6pl.-20 8pl.-15 7pl.-15 5pl.25
Super-Set # 2: {Face Down On Incline DB Curls: 3 x 10-12 with 20 pounders {Seated Cable French Press: 3 x 20,15,15,with 5 plates My triceps were still a bit sore so took it easy but got a huge pump and burn going on.
Forearms:
Super-Set: {Reverse Cable Curls: 5pl.-15 6pl.-12 6pl.-12 5pl.-15,drop tp 4 pl.-10,drop to 3 pl.-10 more {Wrist Curls: 80-20 80-15 80-15 60-20,RP-10 more,RP-10 more,RP-5 more,RP-5 more AGONIZING!
Took around 40-45 minutes tops!
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Post by mrky03 on Oct 1, 2006 9:22:48 GMT -5
Feels good to get right back in the saddle, eh Tim? I'm already looking forward to getting back in to an off season routine and I'm not even past my show yet! Are we addicted to this stuff or what!
Take care of that shoulder brother!
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Post by Tim Wescott on Oct 1, 2006 9:56:37 GMT -5
Addicted??
Why yes we are .......just goes to show how nutty bodybuilders are to thrive on pain!! LOL ;D
Shoulder is not bad,but it will get worse if I`m not careful........problem is,I never really rested it,and I keep tweaking the darn thing.
I`ll keep trying to work around it as best as I can.
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Post by mrky03 on Oct 1, 2006 13:32:00 GMT -5
That sounds like me, I never give things a good chance to heal! My knee kept bothering me all summer because I didn't rest it for a few weeks right after I injured it, I've done the same thing with other area's shoulders included. We're just too impatient! I always tell people to do as I say not as I do! lol
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Post by Tim Wescott on Oct 1, 2006 14:44:12 GMT -5
Same here!! ;D
I can`t !! #preach0if#
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Post by Tim Wescott on Oct 2, 2006 10:37:35 GMT -5
Mon. Oct. 2nd.Quads,Hamstrings,Calves:Quads:Leg Press: 3 plates a side (warmup)-15 5 plates a side-12 6 plates a side-12 7 plates a side-10 8 plates a side-8 4 plates a side-15 (close stance,feet together) That set with 8 plates a side was heavy!! ;D Squat Machine: 185-10 225-10 275-8 315-6 Could have done more with the 315 but I`m pacing myself....next time I do these I`ll do more reps, plus I`ll go heavier. Getting back into the groove!! ![;)](//storage.proboards.com/forum/images/smiley/wink.png) Leg Extensions: 90-15 90-15 Adductor Machine: 150-20 Hamstrings:Seated Leg Curls: 9pl.-15 11pl.-12,plus half reps 13pl.-10,drop to 8 pl.-for 10 more 10pl.-12,plus half reps 8ol.-15 (extra slow with a slight hold at bottom position,plus half reps. Hams were cramping slightly. ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) Lying Leg Curls: 70-12 70-12 50-15 Hams were toasted!! Calves:Standing Calf Raise: 225-20 (warmup) 315-12 405-10 405-10 315-12 225-15 225-15 Did half reps to failure on all the heavier sets,and held the stretch in the bottom position on all sets, after I could do no more reps. Leg Press Calf Raise: 2pl.-20 (warmup) 3pl.-15 3pl.-12 3pl.-12 Did half reps at the end of all sets, plus stretching in between sets. Damn good workout....my legs are fried once agan. Total gym time = approximately 90 minutes.
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Post by mrky03 on Oct 2, 2006 18:31:52 GMT -5
Wow Tim! You're getting strong brother! GOOD WORKOUT! I can't wait to start training normally again!
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Post by TNA on Oct 2, 2006 19:57:07 GMT -5
Looking great Tim! Keep going brother!!
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