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Post by mrky03 on Mar 6, 2007 18:23:17 GMT -5
Not a bad day, INDEED!
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Post by Hoopie on Mar 7, 2007 1:13:42 GMT -5
Good stuff Boss!
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Post by Tim Wescott on Mar 7, 2007 12:40:20 GMT -5
Wed. Mar. 7th.
Back,Traps,Cardio:
Back:
Tri-Set: {Dumbell Pullovers: 60-15 75-12 90-12 {Seated Cable Rows: 9pl.-12 10pl.-12 12pl.-12 {Pulldowns Behind Neck: 9pl.-12 8pl.-12 7pl.-12 In a word,this was torturous........................no rest,increased weight each set.
Two-Armed DB Rows: 3 x 12 with the 45 pounders Did these with the forehead braced on the back of a 45 degree incline bench.
Traps: Barbell Shrugs145-20 185-20 225-20 315-15 185-25
Cardio: 20 minutes waking on inclined treadmill = 255 calories
Very fast,intense workout....pressed for time, so we cranked it right out and got out of Dodge!!
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Post by mrky03 on Mar 7, 2007 19:03:01 GMT -5
WOW!
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Post by masterschamp on Mar 8, 2007 10:20:05 GMT -5
Awesome job, my friend...what day is the New England contest?
Keith
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Post by Tim Wescott on Mar 8, 2007 14:01:17 GMT -5
Thanks guys!! Keith,the New England is on Sunday, May 6th.,but I`m also doing the Metros in NYC on April 14th. Time to shift things into overdrive!!
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Post by GerryT on Mar 8, 2007 14:04:11 GMT -5
Doing great, Tim. Know you will make your presence felt in NYC and Boston. Continued success, brother!
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Post by Tim Wescott on Mar 8, 2007 14:10:24 GMT -5
Thurs. Mar. 8th.
Shoulders,Hamstrings,Calves,Cardio:
Shoulders: Seated Dumbell Press: 40-15 50-12 50-12 40-15 I go,you go,style........pretty tough!
Behind The Back Laterals: 20-15 30-15 30-15 25-15
Cybex Seated Lateral Machine: 6pl.-15,drop to 5pl.-15,drop to 4pl.-10,drop to 3pl.-10 6pl.-10,drop to 5pl.-10,drop to 4pl.-10,drop to 3pl.-10 We`re talking pain right here!!
Incline Rear Delt Raise: 20-20 30-15 30-12 20-20
Face-Pulls: 5pl.-20 5pl.-20
Hamstrings:
Tri-Set: {Stiff-Legged Deadlifts On Bench: 85-15 105-12 125-12 {Lying Leg Curls: 70-15 70-12 70-12 {Seated Leg Curls: 8 plates-15 8plates-12 8plates-12 Best pump I ever had in the hams,not to mention the burn!!
Calves: Cybex Rotary Calf Extensions: 4 x failure-130-210 pounds
Cardio: 30 minutes walking on inclined treadmill = 315 calories.
Good one!!
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Post by Tim Wescott on Mar 8, 2007 14:11:14 GMT -5
Thanks Gerry,I`m giving it my best shot buddy!!
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Post by Hoopie on Mar 8, 2007 23:19:54 GMT -5
Great job Boss! down to the nitty gritty now, only 5 weeks away from the 14th of april...Overdrive time is upon us Boss dude!
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Post by Tim Wescott on Mar 9, 2007 14:39:33 GMT -5
Fri. Mar. 9th.
Triceps,Biceps,Forearms,Abs,Cardio:
Triceps:
Tri-Set: {Skullcrushers: 80-15 100-12 90-12 70-20 {Pressdowns: 4pl.-15 5pl.-12 6pl.-12 4pl.-20 {Triceps Dips Between Benches: bodyweight-15 45 pound plate-12 45 pound plate-12 bodyweight-20
Biceps: E-Z Bar Curls: 60-15 80-12 100-12 70-15
Face Down On Incline Curls: 20-12 22.5-10 22.5-12 22.5-12
Biceps/Triceps:
Super-Set: {Kneeling Cable Curls: 5pl.-15 6pl.-15 {Bent-Forward Cable Extensions: 7pl.-20 8pl.-20 9pl.-20 Paused each rep in the stretched position for 2-3 seconds.
Forearms: Wrist Curls: 70-25 85-15 100-12 100-12 75-15
Abs:
Super-Set: {Rope-Crunches: 10pl.-50 10pl.-35 10pl.-30 {Vertical Leg Raise: 3 x 15
Cardio: Walked on inclined treadmill for 30 minutes = 325 calories.
Great workout.......great week of training!!
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Post by Tim Wescott on Mar 12, 2007 12:07:01 GMT -5
Mon. Mar. 12th.Quads,Calves,Posterior Chain:Quads:Leg Press: 3plates-20 (warmup) 1 X 6 plates-12,drop to 5 plates-13,drop to 4 plates-10,drop to 3 plates-10 1 x 6 plates-10,drop to 5 plates-10,drop to 4 plates-10,drop to 3 plates-10 OUCH!!!! Much harder than I thought it would be......I was originally gonna` add weight on the second series of drop-sets but found it was hardly necessary.Pre-Exhaust Super-Set:{Leg Extensions: 70-12 70-12 70-15,drop to 50 for 15 more {Lying Leg Sled: 6pl.-12 7pl.-12 8pl.-12 Not really heavy,but vey intense and quite painful.Cybex Seated Unilateral Leg Press: 110-15 (each leg of course) 130-15 150-15 Posterior Chain:Reverse Hyperextensions: 45-15 70-12 105-12 Light until next time where I`ll try a new PR again.Calves:Standing Calf Raise: 5 x failure-185-225 pounds Another good one that had me hobbling to the parking lot!!
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Post by mrky03 on Mar 12, 2007 18:25:32 GMT -5
PICS PICS PICS!
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Post by Tim Wescott on Mar 13, 2007 11:58:04 GMT -5
Tues. Mar. 13th.
Chest,Abs,Cardio:
Chest: Dumbell Inclines: 60-15 (warmup) 80-12 **New PR** 90-8 80-12 **New PR** 70-12
Flyes: 45-12 55-12 65-10 40-20
Pec-Deck: 5pl.-failure,plus 5 half reps 6pl.-failure ,plus 5 half reps
Seated Bench Press Machine: 5pl.-failure,plus half reps 6pl.-failure,plus half reps
Abs:
Super-Set: {Crunches: 3 x failure {Lying Leg Raise: 3 x failure
Cardio: 30 minutes on inclined treadmill = 300 calories!!
Another great workout.
Pics will be coming soon.......starting to tan this week sometime.
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Post by mrky03 on Mar 13, 2007 18:36:53 GMT -5
Wow! Pr's on that strict diet! AWESOME!
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Post by Hoopie on Mar 14, 2007 1:46:21 GMT -5
Ok Boss dude, dont you think its time for some PICS, PICS, PICS..Lets see the great work in progress Boss!
Come on everyone help me out here, lets get the pics chant going in here....hehehehe
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Post by Tim Wescott on Mar 14, 2007 7:22:41 GMT -5
It was a good day Joel,but I was tired.......had to get an animalistic attitude going in order to push...............but it worked!! Thanks Steve..............PICS? What is this PICS thing?
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Post by TNA on Mar 14, 2007 8:30:45 GMT -5
Simply awesome Tim! Keep it going brother! You are an inspiration to us all!!!
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Post by Tim Wescott on Mar 14, 2007 13:44:42 GMT -5
Thanks Terry,you are one of the guys that keep me motivated bro!! #arockon6ha#
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Post by Tim Wescott on Mar 14, 2007 13:52:11 GMT -5
Wed. Mar. 14th.
Back,Cardio:
Back: Rack Deadlifts: 135-15 (warmup) 225-12 (warmup) 275-8 315-8 365-6 405-6 350-10 275-12 From mid-knee height !!
Lying Barbell Rows: 100-15 120-12 140-10 **New PR** 115-12,Rest Paused 3 more totalling 15 reps
V-Bar Pulldowns: 9pl.-12 12pl.-10 16pl.-10 **New PR** 11pl.-15
Straight-Arm Pulldowns: 3 x 15 with 4 plates
Just a great workout and my training partner set some new PR`s as well.....as usual,I might add!
Cardio: 30 minutes walking on inclined treadmill = 365 calories.(the most I`ve brned thus far during my prep in 30 minutes)
We had tp train a bit later today and this kinda` threw me off,but I re-grouped and had a damn good day.
skipped doing direct trap work as I feel the rack deads were sufficient.
Good one!!!!!!!!!!!!1
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