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Post by Tim Wescott on Feb 8, 2007 13:11:43 GMT -5
Thanks guys,I appreciate the encouraging words!!
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Post by Tim Wescott on Feb 8, 2007 13:18:52 GMT -5
Thurs. Feb. 8th.
Shoulders,Hamstrings,Calves,Abs,Cardio:
Shoulders:
Super-Set: {Cybex Seated Press Machine: 5pl.-15 7pl.-12 9pl.-10 6pl.-12 {Cybex Seated Lateral Machine: 4pl.-15 6pl.-12 6pl.-12 5pl.-15
Behind The Back Laterals: 20-20 25-15 30-12
Incline Rear Delt Raise: 25-15 25-12 20-15
Face-Pulls: 4pl.-20 6pl.-15 5pl.-15
Hamstrings: Seated Leg Curls: 5 x failure with 10 plates
Lying Leg Curls: 5 x failure with 70 pounds, plus half reps to failure on all 3 sets
Calves: Cybex Rotary Calf Extensions: 5 x failure-130-210 pounds,plus half reps to failure on all sets
Abs:
Giant-Set: {1/4 Situps On Decline: 3 x failure {Crunches: 3 x failure Alternated exercises with no rest until 6 sets were completed
Rope- Crunches: 3 x failure with 10 plates
Cardio: Walked on inclined treadmill for 30 minutes = 315 calories
Excellent workout!
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Post by mrbeefy on Feb 8, 2007 13:23:16 GMT -5
NICE!!!
Keep it up Tim....I bet your getting ripped already!
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Post by gti steve on Feb 8, 2007 14:39:30 GMT -5
that looks like a solid workout Tim. i'm always impressed with your dedication to intensity! #smileygreatpost0av#
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Post by Vikingjoe93 on Feb 8, 2007 15:08:24 GMT -5
Half reps to failure on all 3 sets of hamstring curls, Ugh i know that's got to hurt.
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Post by mrky03 on Feb 8, 2007 17:37:38 GMT -5
Like I've said before, Tim is "MR. INTENSITY"!! I'm serious the man cannot feel pain!! #evillaughsmiley9wc#
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Post by TNA on Feb 8, 2007 22:16:57 GMT -5
Tim, you are THE man!!! #bowdown3ht# Insane workout bro.
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Post by Tim Wescott on Feb 9, 2007 15:38:25 GMT -5
Thanks for the kind words gentlemen,appreciated as always.
Frank,I`m getting more and more vascular by the day,leg seperation looks good,and abs/intercostals are coming in steadily.
I`ll be ready this year ahead of schedule which is how I like it.
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Post by Tim Wescott on Feb 9, 2007 15:46:22 GMT -5
Fri. Feb. 9th.
Biceps,Triceps,Forearms,Cardio:
Biceps/Triceps:
Super-Set # 1: {Seated Dumbell Curls: 4 x 12 with the 30 pounders {Lying Dumbell Extensions: 1 x 20 with the 25 pounders 3 x 15 with the 30 pounders "I go,you go" style!!
Super-Set # 2: {Kneeling Cable Curls: 4pl.-15 5pl.-12 6pl.-12 4pl.-15 {Pressdowns: 4 x 20 with 4 plates "I go,you go" style!!
Super-Set # 3: {Standing Cable Curls: 2 x 15 with 6 plates {Kneeling Cable EXtensions: 1 x 20 with 4 plates 1 x 15 with 6 plates
Pressdowns: 8pl.-15,drop to 6 pl.,-15,drop to 4 pl.,-20 totalling 50 non-stop reps!!
Talk about a humongous pump with plenty of burning.......we did all this in no time flat and my arms looked huge.
Forearms: Wrist Curls: 5 x failure with 60,70,80,70,60 pounds
Wrist Roller: 2 x failure with a 10 pound plate................OUCH !!!
Cardio: Walked on inclined treadmill for 30 minutes = 305 calories.
Great workout and another good week of training!
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Post by mrky03 on Feb 10, 2007 11:04:17 GMT -5
I couldn't agree more Tim, coming in ahead of schedule is the way to go! Stay in your zone!
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Post by Hoopie on Feb 11, 2007 23:55:17 GMT -5
WOW boss dude hell of an arm w/o! I like it, like it. Whats your bf% and bw looking like?
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Post by Tim Wescott on Feb 12, 2007 12:01:38 GMT -5
I don`t really know either presently Steve,but I`m looking much tighter,vascular,and rounder.............. with better proportions.
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Post by Tim Wescott on Feb 12, 2007 12:12:36 GMT -5
Mon. Feb. 12th.
Quads & Calves:
Quads: Leg Press: 2 plates a side-50 3 plates a side-40 4 plates a side-30 5 plates a side-20 6 plates a side-10
We were gonna` do squats before the leg presses,but the football team had all of the power racks tied up........probably a good thing as my lower back was really tight all week.
Squats: 1 x 12 with 225 Felt heavy for some reason.
Dumbell Lunges: 20-12 30-12 25-12 One leg at a time with lead foot on a wedge type platform.
Step-Ups: 2 x 10 with 20 and 30 pounds respectively. These were killer...hadn`t done them since my last contest....great for seperation IMO.
Leg Extensions: 2 x 20 with 70 pounds
Adductor Machine: 1 x 30-90 pounds 1 x 20-130 pounds
My quads were toasted..........wonder if I squatted first for my planned 5 sets if I would still be alive? ;D
Calves: Leg Press Calf Extensions: 4 x failure with 225,315,365,405..... plus half reps on every set to failure followed by a long stretch in the bottom position.
Standing Calf Raise: 4 x failure with 225,275,275,185..... plus half reps on every set to failure followed by a long stretch in the bottom position.
Hobbled out of the gym.................good one!! #arockon6ha#
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Post by mrky03 on Feb 12, 2007 19:35:09 GMT -5
That leg press workout is just insane!!
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Post by Tim Wescott on Feb 13, 2007 7:01:53 GMT -5
Thanx Joel....it is a real killer!!
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Post by Tim Wescott on Feb 13, 2007 12:53:58 GMT -5
Tues. Feb. 13th.
Chest,Abs,Cardio:
Chest: Dumbell Inclines: 60-12 75-10 90-5 100-5 **New PR** ! 80-10
Finally got the 100`s for 5 good reps.........previous best was a shaky 3. Cleaned one bell,my partner handed me the other one and I just cranked `em out nice and strong.
Took me forever to reach this goal,and it feels great!! #woot4ho#
Flyes: 45-12 55-12 65-10
Crossovers: 3pl.-20 4pl.-15 3.5 pl.-20
Damn good day for chest!!
Abs:
Tri-Set: {Rope-Crunches-3 x failure...10 plates,all sets {1/4 Situps On Decline-3 x failure {Vertical Leg Raise-3 x failure
Cardio: Due to all of the cardio equipment being occupied,we walked around an indoor track downstairs for a couple of miles.
Great workout!!
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Post by GerryT on Feb 13, 2007 13:12:22 GMT -5
Way to go, Tim! Stay warm and keep it going!
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Post by Tim Wescott on Feb 14, 2007 7:25:56 GMT -5
Thanks Ger !!
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Post by Tim Wescott on Feb 14, 2007 13:58:01 GMT -5
Wed. Feb. 14th.
Back,Traps,Cardio:
Back: DC Rack Chins: bdywt.-12 45-10,drop plate,5 more 70-6,take off 25,4 more,take off 45,5 more
Lying Barbell Rows: 115-12 135-10 150-6 115-15
Seated Cable Rows: 10pl.-15 13pl.-12 15pl.-12 **New PR** 11pl.-20
Dumbell Pullovers: 70-15 80-12 90-12 100-8
Traps Barbell Shrugs: 135-20 225-15 275-15 185-30
Cardio: Walked on inclined treadmill for 20 minutes = 250 calories Eliptical Machine for 10 more minutes = 115 calories
Great workout!!
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Post by mrky03 on Feb 14, 2007 19:45:31 GMT -5
Congrats on the pr's Tim! You're a beast! Its really tough to set pr's while you're dieting as hard as you are!
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