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Post by Tim Wescott on Feb 27, 2007 13:31:21 GMT -5
Tues. Feb. 27th.
Chest,Cardio:
Chest: Dumbell Inclines: 60-15 80-8 80-8 80-8 70-10 Tried the 100`s but didn`t count the set....too heavy for me today.
Flyes: 45-12 50-12 55-12 40-20 Held each rep for 2-3 seconds in the stretched position.
Crossovers: 3pl.-20 4pl.-15 3pl.-20
Cardio: Walked on inclined treadmill for 30 minutes = 330 calories
Good one!!
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Post by mrky03 on Feb 27, 2007 15:23:39 GMT -5
Great job Tim! On so few calories I might add! I think this is the toughest part of contest prep. When you're on low carbs/cals. and trying your best to lift as heavy as possible! Most people will never know the joy of it will they?
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Post by Tim Wescott on Feb 27, 2007 15:40:16 GMT -5
Great job Tim! On so few calories I might add! I think this is the toughest part of contest prep. When you're on low carbs/cals. and trying your best to lift as heavy as possible! Most people will never know the joy of it will they? You may be right Joel..........the weights felt heavy today,but as I always say sometimes,"If it feels heavy...........it is heavy" !! ;D
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Post by Tim Wescott on Feb 28, 2007 14:46:34 GMT -5
Wed. Feb. 28th.
Back,Traps,Abs,Cardio:
Back: Rack Deadlifts: 135-15 (warmup) 225-12 (warmup) 275-8 315-6 365-6 315-12 Stayed light today.......felt good!!
T-Bar Rows: 2pl.-15 3pl.-12 4pl.-12 Used 25 pound plates and held at chest for a second......felt these with this light weight much better than I used to feel 4-5 plates(45`s) back in the day with no lowback pain.
I go,you go,style.
Seated Cable Rows: 105-15 135-12 160-12 Used an underhand grip and pulled to the waist.
Underhand Grip Pulldowns: 105-15 130-12 160-12 180-10
Cybex Seated Row Machine: 10pl.-12 9pl.-12 8pl.-12 I go,you go ,style again as I did on most of these exercises except deadlifts where I rested only a bit more.
Lat Stretch: Hung from a chinning bar until failure-3 sets
Traps: Uprights Behind Back: 105-12 125-12 135-10
Abs:
Super-Set: {Rope-Crunches: 10pl.-50 11pl.-25 10pl.-30 {Crunches: 3 x failure
Cardio: Walked on inclined treadmill for 30 minutes = 336 calories.
Another really good workout......back was pumped skintight!!
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Post by TNA on Feb 28, 2007 17:27:28 GMT -5
Fantastic Tim!! Nothing better than a great pump!!!
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Post by mrky03 on Feb 28, 2007 18:14:07 GMT -5
Fantastic Tim!! Nothing better than a great pump!!! Acording to Arnold's statement in Pumping Iron, you're right Terry! ;D Great workout Tim!
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Post by Tim Wescott on Mar 1, 2007 13:45:59 GMT -5
Thanks guys...I appreciate the support as always.
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Post by Tim Wescott on Mar 1, 2007 13:52:34 GMT -5
Thurs. Mar. 1st.
Shoulders,Hamstrings,Calves,Cardio:
Shoulders:
Pre-Exhaust Super-Set: {Lateral Raise: 20-15 30-12 30-12 30-12 {Seated Bradford Press: 95-15 115-12 135-6 plus 2 forced reps 95-12
Incline Rear Delt Raise: 20-20 30-12 30-12 20-15
Face-Pulls: 4pl.-20 6pl.-15 5pl.-20
Cybex Seated Lateral Machine: 50-20 50-20
Hamstrings: Lying Leg Curls: 4 x 15 with 70 pounds
Seated Leg Curls: 3 x 15 with 10 plates 1 x 15 with 8 plates,plus half reps to failure
Calves: Cybex Rotary Calf Extensions: 150-failure 190-failure 250-failure 250-failure,drop to 150 to failure plus half reps 210-failure
Cardio: Walked on inclined treadmill for 30 minutes = 340 calories
Stretching: Stetched out the quads,hams,and lower back.
Good one!!
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Post by Tim Wescott on Mar 2, 2007 14:04:37 GMT -5
Fri. Mar. 2nd.Triceps,Biceps,Forearms,Abs,Cardio:Triceps/Biceps:Super-Set # 1:{Seated French Press: 70-20 80-15 90-12 70-15 {Cable Preacher Curls: 3pl.-15 4pl.-12 5pl.-12 6pl.-12 Super-Set # 2:{Seated Dumbell Curls: 3 x 12 with 30 pounds {Lying Dumbell Extensions: 3 x 20 with 30 pounds Super-Set # 3:{Kneeling Cable Curls: 4pl.-15 6pl.-12 8pl.-12 {Kneeling Cable Triceps Extensions: 6pl.-20 8pl.-20 7pl.-20 Did these kneeling with elbows braced on a bench Larry Scott style. Down The Rack DB Curls: 45-5,40-5,35-5,30-5,27.5-5,25-5,22.5-5,20-5 Totally insane........got some gawking from other gym members on these!! Triceps Dips Between Benches: bdywt.-1 x 30 45 pound plate-1 x 20,drop plate,10 more 45+25 pound plates,10,drop 25,10 more,drop 45,10 more Forearms:Wrist Curls: 3 x 25 with 70 pounds 1 x 20 with 50 pounds Abs:Super-Set:{Rope-Crunches: 3 x 30 with 10 plates {Reverse Crunches: 3 x 15 Cardio:Walked on inclined treadmill for 30 minutes = 345 calories Great week of training!! My arms are looking scary with just tons and tons of veins! I`ll be ripped and ready this year.............WATCHOUTNOW!!!!
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Post by RUBICON19 on Mar 2, 2007 14:54:40 GMT -5
WATCHOUTNOW!!!
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Post by mrky03 on Mar 2, 2007 15:08:15 GMT -5
Thats it, I want to see some pics! You should have your training partner take some while you're working out!
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Post by Tim Wescott on Mar 2, 2007 21:38:39 GMT -5
I`ll talk to her on Monday,but right now I`m as pale as Casper The Ghost.
Gonna` start fakebaking it soon.
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Post by Sal Paradise on Mar 2, 2007 23:22:42 GMT -5
You better start baking - you don't have that long until mid April!!
Speaking of tanning - have you or do you know anyone who has ever done a show and looked GOOD without a base tan? And just used Pro-Tan for all of their color?
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Post by Tim Wescott on Mar 5, 2007 13:10:42 GMT -5
Mon. Mar. 5th.Quads & Calves:Quads:Super-Set:{Squats: 185-10 205-10 225-10 245-10 185-10 (feet together) {Leg Press: 3 plates a side-10 4 plates a side-10 5 plates a side-10 6 plates a side-10 5 plates a side-10 This was a torturous combo to say the least!! Dumbell Lunges: 20-12 30-12 Did these one leg at a time with my lead foot on a platform.Leg Extensions: 2 x 20 with 70 pounds Adductor Machine: 90-30 150-15 By this time my legs were toasted!!Calves:Super-Set:{Standing Calf Raise: 4 x 12-15 plus half reps followed by a stretch-225 pounds {Leg Press Calf Raise: 4 x 12-15 plus half reps followed by a stretch-315 pounds Hobbled to the parking lot.......another killer leg day!!
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Post by Tim Wescott on Mar 5, 2007 13:12:38 GMT -5
You better start baking - you don't have that long until mid April!! Speaking of tanning - have you or do you know anyone who has ever done a show and looked GOOD without a base tan? And just used Pro-Tan for all of their color? I`ve done it..........didn`t look too bad but a base tan does help a lot.
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Post by mrky03 on Mar 5, 2007 18:18:34 GMT -5
Nothing like a good leg workout, I always say!
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Post by TNA on Mar 5, 2007 19:21:59 GMT -5
DAMN!!! What a leg workout Tim....DAMN!!!
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Post by gti steve on Mar 6, 2007 7:51:55 GMT -5
nice Tim!!!!
that adductor machine is what injured me! be careful!
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Post by Tim Wescott on Mar 6, 2007 15:56:28 GMT -5
Thanks guys................Steve,I`m extra careful these days with all the recent injuries I`ve had,trust me and thanks!!
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Post by Tim Wescott on Mar 6, 2007 16:01:45 GMT -5
Tues. Mar. 6th.
Chest,Abs,Cardio:
Chest: Smith Inclines: 135-15 (warmup) 165-10 185-8 175-8 165-8 155-10 moved pretty quickly on these and my Smith Machine is an oldie so the weight is probably heavier than listed here in reality.
Incline Cable Flyes: 3pl.-15 4pl.-12 3pl.-15 3pl.-15 Did these with a slow negative,pause at the bottom,and a hold at the top of each rep.
Dips: 3 x 15 (bodyweight)
Abs:
Super-Set: {Rope-Crunches: 3 x failure -10 plates {Reverse Crunches on Decline: 3 x failure
Cardio: 30 minute walk on inclined treadmill = 285 calries
Not a bad day at all.
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