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Post by Tim Wescott on Jan 8, 2007 22:01:30 GMT -5
I might as well start a new journal for pre-contest season.
I`ll copy todays workout and paste it here as this was my official day of the diet and training for the NPC New Englands.
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Post by Tim Wescott on Jan 8, 2007 22:03:03 GMT -5
Mon. Jan. 8th.
Quads & Calves:
Quads: Barbell Squats: 45-20 (warmup) 185-12 225-10 250-10 275-8 300-5 225-10 185-12 (feet together,close stance)
All squats done ass to the grass.
Knees hurt,but not as bad as usual......hope they are healing up!!
Leg Extensions: 3 Triple-Drop sets totalling 20-30 reps using 90-70-50,in that order to failure on each weight until reaching the total.
Adductor Machine: 110-20 150-12 130-15
Calves: Cybex Rotary Calf Machine: 5 sets,130-210 pounds,all to failure followed by half reps to failure.
Cybex Seated Leg Press Calf Raise: 3 x failure,with 150-250 pounds
Stretched out the quads and hams,lower back,and hit the road.
Great workout and after extensions and 7 sets of squats,I could barely stand!!
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Post by RUBICON19 on Jan 8, 2007 22:04:17 GMT -5
This will be GREAT!!
See you there!
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Post by Hoopie on Jan 8, 2007 22:49:06 GMT -5
SWEEEEEEEEEEEEEEEEEEEEEEEEET!!!!!! Damn Boss i am freaking psyched up for this year. I am foaming at the mouth for the stage. Now if my body will just cooperate.
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Post by Tim Wescott on Jan 8, 2007 22:52:38 GMT -5
SWEEEEEEEEEEEEEEEEEEEEEEEEET!!!!!! Damn Boss i am freaking psyched up for this year. I am foaming at the mouth for the stage. Now if my body will just cooperate. I hear ya` Hopster,only my knees are killing me,but what the hell,it`s only pain!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) If you need any help,at any time,just let me know bro!
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Post by Tim Wescott on Jan 8, 2007 22:53:18 GMT -5
Hope to see ya` at the show Randy.
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Post by Hoopie on Jan 8, 2007 23:03:08 GMT -5
SWEEEEEEEEEEEEEEEEEEEEEEEEET!!!!!! Damn Boss i am freaking psyched up for this year. I am foaming at the mouth for the stage. Now if my body will just cooperate. I hear ya` Hopster,only my knees are killing me,but what the hell,it`s only pain!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) If you need any help,at any time,just let me know bro! Will do Boss! I'm having great w/o's it just seems like i need to get my body to respond to my diet better. I am going to give it a couple more weeks and see what happens. In your opinion how do my total macros look?
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Post by Tim Wescott on Jan 8, 2007 23:07:38 GMT -5
I hear ya` Hopster,only my knees are killing me,but what the hell,it`s only pain!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) If you need any help,at any time,just let me know bro! Will do Boss! I'm having great w/o's it just seems like i need to get my body to respond to my diet better. I am going to give it a couple more weeks and see what happens. In your opinion how do my total macros look? they look fine to me..........it takes the body a while at times to adjust to the diet and start responding,then progress comes in spurts. Give it two more weks or so and see what happens,if not satisfied,we`ll put our heads together and adjust things.
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Post by Hoopie on Jan 8, 2007 23:15:11 GMT -5
Will do Boss! I'm having great w/o's it just seems like i need to get my body to respond to my diet better. I am going to give it a couple more weeks and see what happens. In your opinion how do my total macros look? they look fine to me..........it takes the body a while at times to adjust to the diet and start responding,then progress comes in spurts. Give it two more weks or so and see what happens,if not satisfied,we`ll put our heads together and adjust things. Sounds great Boss. Thank You! Hey you are coming to Pittsburgh this July for the Nationals, right?
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Post by RUBICON19 on Jan 9, 2007 6:30:41 GMT -5
Hope to see ya` at the show Randy. Jen MAY do it. Either way we are planning to go and root you on.
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Post by Tim Wescott on Jan 9, 2007 13:01:17 GMT -5
Soiunds good Randy..............looking forward to meeting you both.
Hoops,I most likely will be doing the Masters Nats this year.
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Post by Tim Wescott on Jan 9, 2007 13:07:05 GMT -5
Tues. Jan. 9th.
Chest,Abs,Cardio:
Chest: Barbell Inclines: 135-15 (warmup) 165-8 185-8 200-5 170-8 135-15 (2 second pause at chest on all reps)
Flyes: 40-12 50-12 60-12 "I go,you go" !!
Cable Crossovers: 4pl.-20 6pl.-12 5pl.-15
Abs:
Tri-Set: {Hanging Leg Raise-3 x failure {Rope-Crunches-3 x failure,10,11,and 12 plates respectively {Crunches-3 x failure
Cardio: 30 minutes walking on inclined treadmill.
Good workout with no shoulder pain.bb inclines is how I hurt my wrist so I felt it just a bit.
Felt good to get back to doing cardio after 4 months without it. I`m sure I`ll get sick of it soon though!! #pukeb9vn#
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Post by mrky03 on Jan 9, 2007 20:05:16 GMT -5
Totally insane as usual Tim! Nice weight on the inclines!
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Post by Tim Wescott on Jan 10, 2007 12:51:34 GMT -5
Thanks brother! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on Jan 10, 2007 13:02:38 GMT -5
Wed. Jan. 10th.
Back,Traps,Erectors:
Back:
Tri-Set: {Lying Barbell Rows: 115-12 135-10 145-8 {V-Bar Pulldowns: 8pl.-12 10pl.-10 12pl.-8 {Stiff-Arm Pulldowns: 5pl.-12 6pl.-12 7pl.-10
Mega-pain and unreal pump.......did these with my partner at warp speed!
Super-Set: {Dumbell Pullovers: 70-12 80-12 90-12 {Seated Cable Rows: 8pl.-15 10pl.-12 12pl.-12
Hadn`t done pullovers in a long time due to my injured shoulder.............they were like cake,way too easy............also cranked on the cable rows and felt I should have gone just a tad heavier on both.
Traps: Cable Upright Row/Shrug: 6pl.-just short of failure on both 8pl.-failure on both 8pl.-failure on both
Used a fairly close grip,pulled to the chin,and then did shrugs with the same weight. Not bad,but I went too light!!
Erectors: Hyperextensions: 1 x 15-bodyweight 1 x 12-25 pound plate 1 x 15-bodyweight Didn`t push it on these,just wanted to get some blood in the area as I was slighly sore from squatting on Monday.
Great intense workout which we finished amazingly fast with decent weight.
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Post by GerryT on Jan 10, 2007 13:03:18 GMT -5
Tim, proud of you and happy for you! It's possible I might be able to get to the NE. Depends on finances and work schedule. Been there a couple times and the show is well done.
Otherwise, more likely will see you take the class at Masters Nats! I have a couple over 40 guys I'm working with.
Good luck, kid brother! ;D
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Post by Tim Wescott on Jan 10, 2007 13:12:52 GMT -5
Tim, proud of you and happy for you! It's possible I might be able to get to the NE. Depends on finances and work schedule. Been there a couple times and the show is well done. Otherwise, more likely will see you take the class at Masters Nats! I have a couple over 40 guys I'm working with. Good luck, kid brother! ;D Thanks Gerry,your support over the years means a lot to me bro. I will definately be in Pittsburgh for the Over-40 Welterweights,as well as the Over-50 Middleweights,and I promise you that even if I don`t place well,I`ll be in terrific condition this time around.
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Post by mrbeefy on Jan 10, 2007 14:05:35 GMT -5
You show 'em Tim!
Clear out all that Riff-Raff in Pittsburgh this year!
Because next year..............."Da Beast WILL BE THERE!" ;D
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Post by Tim Wescott on Jan 10, 2007 15:36:47 GMT -5
You show 'em Tim! Clear out all that Riff-Raff in Pittsburgh this year! Because next year..............."Da Beast WILL BE THERE!" ;D Thanks Frank.......the competition is fierce and I`ll just be glad to bring in my best look for the judges and let the chips fall where they may. I`m training and dieting with a vengace this time around as I usally try to do,but I just feel very positive right now.
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Post by mrbeefy on Jan 10, 2007 15:42:38 GMT -5
And so you should Tim! I looked back at the NABBA September show pics, and you looked great! No place to go but UP now! Set the pace BRO, I'll follow your lead! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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