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Post by mrbeefy on Feb 14, 2007 20:34:46 GMT -5
Nice job there, Obi-Wan!!! What do you have in store for me next? ;D and don't say shovel snow!!! We have SO much of it, that would be overtraining
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Post by chanman83 on Feb 14, 2007 21:22:36 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 TrapsBarbell 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!! big ups on the pr Tim! Great workout!
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Post by Tim Wescott on Feb 15, 2007 15:00:58 GMT -5
Thanks for the props guys!!
Joel,it`s unreal,my training is going so good right now,and I feel so confident,it`s almost scary.
Set another PR today on shoulders............I`m just hungrier than ever,in the zone,focused,and my new training partner has been an inspiration and a huge help during the training.
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Post by Tim Wescott on Feb 15, 2007 15:10:57 GMT -5
Thurs. Feb. 15th.
Shoulders,Hamstrings,Cardio:
Shoulders:
Pre-Exhaust Super-Set: {Lateral Raise: 20-15 30-15 **New PR** 40-8 **New PR** 30-12 {Seated Bradford Press: 90-15 115-10 135-6 plus two slightly assisted reps 115-12
Got 15 reps with the 30`s on laterals.....previous best was 12...and 8 with the 40`s........had done the 40`s as well as the 50`s years ago but they were really sloppy,these were textbook and I could have got 10-12 but I had to do presses so thought better of it.
Cybex Seated Lateral Machine: 6pl.-15, plus 5 half reps 5 pl.-20 4pl.-20
Face-Pulls: 5pl.-20 6pl.-20 8pl.-15 **New PR** 5pl.-20
Down The Rack Bent-Over Laterals: 45-8,35-8,25-8,15-8
Hamstrings: Seated Leg Curls: 5 x failure with 8 and 10 plates,plus some half reps to failure at the end
Stiff-Legged Deadlifts: 45-20 85-15 115-15
Did these standing on a plyometric wooden platform with the balls of my feet on two 25 pound plates for a better stretch.
I just go light on these now for a stretch............don`t wanna` wreck the back again.
Cardio: 30 minutes walking on inclined treadmill = 265 calories.
Another really good workout!!
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Post by mrbeefy on Feb 15, 2007 15:16:32 GMT -5
I'm jealous!
Outstanding Job...as always!!!!
The Phoenix is in FIRE!!!!!!
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Post by mrky03 on Feb 15, 2007 18:23:10 GMT -5
Way to go Tim!
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Post by Tim Wescott on Feb 16, 2007 16:02:10 GMT -5
Fri. Feb. 16th.
Biceps,Triceps,Forearms,Calves,Abs,Cardio:
Biceps/Triceps:
Super-Set: {Skullcrushers: 1 x 20 with 70 pounds {Barbell Curls: 1 x 15 with 70 pounds
Tri-Set: {Skullcrushers: 1 x 12 with 90 pounds {Barbell Curls: 1 x 10 with 90 pounds {Pressdowns: 1 x 15 with 7 plates
Giant-Set: {Skullcrushers: 1 x 10 with 110 pounds {Barbell Curls: 1 x 10 with 110 pounds {Pressdowns: 1 x 12 with 8 plates {Cable Preacher Curls: 1 x 10 with 5 plates
Giant-Set: {Skullcrushers: 1 x 12 with 80 pounds {Barbell Curls: 1 x 12 with 80 pounds {Pressdowns: 1 x 12 with 7 plates {Cable Preacher Curls: 1 x 10 with 4 plates {Bent-Forwrad Rope Extensions: 1 x 20 with 7 plates
Giant-Set: {Skullcrushers: 1 x 15 with 70 pounds {Barbell Curls: 1 x 15 with 70 pounds {Pressdowns: 1 x 15 with 6 plates {Cable Preacher Curls: 1 x 15 with 3.5 plates {Bent-Forwrad Rope Extensions: 1 x 15 with 7 plates
Super-Set: {One-Arm Cable Extensions: 2 x 15 with 3 plates {Crossover Curls: 2 x 15 with 3 plates-hold each rep at contraction for 3-5 seconds
Forearms:
Super-Set: {Reverse Cable Curls: 3 x 15 with 4 plates {Wrist Curls: 2 x failure with 75 pounds 1 x failure with 95 pounds,drop to 75,to failure,drop to 50 to failure
Calves: Cybex Rotary Calf Extensions: 5 x failure,plus half reps to failure on all sets-130-270 pounds
Abs:
Tri-Set: {Rope-Crunches-3 x failure - 10 plates {Crunches-3 x failure {Roman-Chair Situps-3 x failure
Cardio: Walked on inclined treadmill for 30 minutes = 300 calories.
Just an insane workout......people looked as if they were standing still as we moved through this like a well oiled machine.
Brutal pain, and massive veiny pump.
TIME TO GET MEDEIVAL BABY !!!!!
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Post by masterschamp on Feb 17, 2007 9:10:05 GMT -5
Hey...you need to start getting serious!! You are insane my friend!! It would be awesome to get a workout in with you someday, Tim...... 100+ years of kick ass bodybuilders in the house!!! The age thing is something I really get a kick out of....ALWAYS getting the "you can't be that old" remark, as I'm sure yo do too,bro. I always ENJOY showing those youngsters what "real" training is! Keith
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Post by Intensity on Feb 17, 2007 10:39:48 GMT -5
Tim is the man... I have the up most respect for him and what he has achieved... ... and what a crazy bis-tris workout MEDIEVAL TIME!!!!!!!!
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Post by Tim Wescott on Feb 17, 2007 11:28:23 GMT -5
Thanks guys...........Keith gave me the idea to train like that,so that explains the insanity of it all!! Keith,we would probably get locked up if we trained together...........they`d just think we were sickos...........not that we aren`t !! LOL Mo,the respect is mutual my friend....................you,as well as many others here inspire me on a daily basis. I`m the only one up here training and competing for hundreds of miles.........if it wasn`t for you guys,my enthusiasm would not be as high..........it would still be there,but it would take me longer to dig it up on a daily basis,that`s for sure. My motivation comes from within,but you guys help more than you could ever realize. Thanks!
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Post by Tim Wescott on Feb 19, 2007 13:20:47 GMT -5
Mon. Feb. 19th.Quads,Calves,Posterior Chain:Quads:Unilateral Leg Press: 2pl.-20 3pl.-20 4pl.-20 5pl.-20 6pl.-20 Never tried this 5 x 20 scenario on this exercise.......worked great...lots of time under tension for each leg and the skintight pump was awesome!!Step-Ups: 20-15 30-15 40-12 Leg Extensions: 70-20 90-20 **New PR**90-20 **New PR**These were intense.....never got this many reps with 90 before.
On the last set with 90,the last 5 reps took a while to eke out! Adductor Machine: 110-25 150-20 190-15 **New PR**Leg Press: 1 x 50,4 plates a side Did 5 reps with the feet together,and continued to do 5 moving the feet out a bit after each 5 reps was done.
On the last 5 where my feet were at their widest,I did 5 more,then continued by moving my feet back in until nthey touched again......total of 50 insanely painful reps.Calves:Leg Press Calf Raise: 4 x failure with half reps at the end of every set done to failure ,then hold in stretched position.....2-4 plates Standing Calf Raise: 185-failure 275-failure 275-failure 275-failure,drop to 185 to failure,plus half reps on all sets to failure Posterior Chain:Reverse Hyperextensions: 45-15 (warmup) 90-12 115-8 180-6 **New PR**135-10 90-20 **New PR**This is just an awesome exercise.I credit it to rehabbing my bad back.
My previous best which I hadn`t approached in some time was 170-5.........blew that out of the water,and the 180-6 was strong.
Stretched out the quads,hams,and lowerback and hobbled out!!
Great workout! #arockon6ha#
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Post by mrky03 on Feb 19, 2007 18:29:12 GMT -5
#bowdown3ht# Great leg day Tim!
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Post by Tim Wescott on Feb 19, 2007 19:12:13 GMT -5
Thanks Joel.
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Post by RUBICON19 on Feb 19, 2007 20:37:32 GMT -5
Can you say "SORE!!!"
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Post by Tim Wescott on Feb 21, 2007 4:36:32 GMT -5
My adductors are killing me Randy !!! #aseeingstars5gt#
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Post by Tim Wescott on Feb 21, 2007 4:43:10 GMT -5
Tues. Feb. 20th.
Chest,Abs,Cardio:
Chest: Barbell Inclines: 135-12 (warmup) 170-8 185-5 200-3 215-2 230-2,plus two slow forced reps **New PR** 200-6 175-8
Flyes: 50-12 60-10 70-8 **New PR** 50-15 **New PR**
Crossovers: 3pl.-20 4pl.-20 3.5pl.-20
Abs:
Super-Set: {Rope-Crunches: 3 x failure-10 plates {Crunches-3 x failure
Cardio: 30 minutes walking on indoor track
Another good one!!
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Post by mrbeefy on Feb 21, 2007 6:51:18 GMT -5
You are a mad man Timbo!!!!
Love it!
Keep on Pushin it Bro!!!!
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Post by Vikingjoe93 on Feb 21, 2007 12:27:54 GMT -5
Looking great Tim, you're banging out the weights. 50 rep leg presses makes me quesy thinking about it
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Post by Tim Wescott on Feb 21, 2007 12:45:32 GMT -5
Thanks guys..............my training is going so good right now,I`m just waiting to get hurt or something,so I can get back to normal. LOL
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Post by Tim Wescott on Feb 21, 2007 12:53:42 GMT -5
Wed. Feb. 21st.
Back,Traps,Cardio:
Back: Pulldowns: 9pl.-15 11pl.-12 13pl.-12 10pl.-20 OUCH.......the last set had my lats on fire.
"I go ,you go" style with my partner!!
Dumbell Rows: 80-12 100-10 100-10 100-10
Seated Cable Rows: 3 x 15 with 10 plates "I go ,you go" style with my partner!! Very intense!!
Dumbell Pullovers: 65-20 75-20 85-12 Wanted to get sets of 20 with each weight,but we were training so fast,I was wiped when I hit 12 with the 85`s.
The only way I could have gotten more reps was to drag the bell across my face.....I considered it,but didn`t want to spoil my boyish good looks! ;D
Burnout Super-Set: {Cybex Close Grip Pulldowns: 1 x 15 with 150 pounds {Cybex Seated Rowing Machine: 1 x 15 with 90 pounds
Lat Stretch: Hung from a bar until failure,then srtretched our lats on a vertical pole for a bit.
Traps: Barbell Shrugs: 185-20 225-15 315-10
Cardio: 30 minutes walking on inclined treadmill = 255 calories.
Another good one goes into the books!
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