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Post by Tim Wescott on Mar 22, 2007 12:04:04 GMT -5
Thurs. Mar. 22nd.
Shoulders,Hamstrings,Calves,Cardio:
Shoulders: Standing Machine Press: 115-15 155-10 185-6,drop to 135 for 6 more 135-12 115-15
Behind The Back Laterals: 20-20 30-12 30-12 25-15
Super-Set: {Face-Pulls: 5pl.-20 6pl.-20 7pl.-15 {Bent-Over Laterals: 25-12 25-12 25-10
Giant-Set: {DB Front Raise: 2x 12 -20 pounds {DB Upright Rows: 2x 12 -20 pounds {Lateral Raise: 2x 12 -20 pounds {Bent-Over Laterals: 2x 12 -20 pounds {DB Press: 2x 12 -20 pounds Very light,but also very intensely painful at this point!!
Hamstrings:
Super-Set: {Lying Leg Curls: 4 x 12 with 70 pounds {Seated Leg Curls: 4 x 12 with 8 plates
Calves: Cybex Rotary Calf Extensions: 4 x failure-130-210 pounds..plus half reps all sets
Cardio: 30 minutes walking on indoor track.
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Post by Tim Wescott on Mar 22, 2007 12:06:43 GMT -5
Thanks for the encouragement guys........got a lot of personal problems going on right now,but once I hit the gym,it`s strictly business.
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Post by mrbeefy on Mar 22, 2007 12:10:16 GMT -5
Way to go Timmy! Bro..like you told US.....LIFE HAPPENS.
We understand, and keep you in our thoughts. and we're here any time you may need to vent or WHATEVER!
I enter the gym the same way. Like preparing to go to war! Put on the battle gear! Psyche up...and do some damage!
I think the Phoenix had some influence over that ;D
HANG TOUGH BROTHER!!!!!!!
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Post by mrky03 on Mar 22, 2007 18:21:26 GMT -5
Yes Tim, hang in there! We're all behind you!
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Post by Tim Wescott on Mar 23, 2007 12:56:52 GMT -5
Thanks Joel......actually if I wasn`t training and dieting under adverse conditions,I wouldn`t know what to do,but it sure doesn`t make it any easier!
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Post by Tim Wescott on Mar 23, 2007 13:09:03 GMT -5
Fri. Mar. 23rd.Triceps/Biceps,Forearms,Abs,Cardio:Triceps/Biceps:Skullcrushers: 70-20 Super-Set:{Skullcrushers: 80-15 {Barbell Curls: 80-10 Tri-Set:{Skullcrushers: 90-12 {Barbell Curls: 90-10 {One-Arm DB Extensions: 22.5-15 Giant-Set:{Skullcrushers: 90-12 {Barbell Curls: 90-10 {One-Arm DB Extensions: 25-15 {Incline DB Curls: 25-10 Giant-Set:{Skullcrushers: 90-12 {Barbell Curls: 90-10 {One-Arm DB Extensions: 30-12 {Incline DB Curls: 25-10 {Pressdowns: 6pl.-15 Giant-Set:{Skullcrushers: 90-12 {Barbell Curls: 90-10 {One-Arm DB Extensions: 30-10 {Incline DB Curls: 25-10 {Pressdowns: 7pl.-12 {Cable Preacher Curls: 5pl.-10 Giant-Set:{Skullcrushers: 90-12 {Barbell Curls: 90-10 {One-Arm DB Extensions: 25-12 {Incline DB Curls: 25-10 {Pressdowns: 6pl.-15 {Cable Preacher Curls: 3pl.-15 {Bent-Forward Cable Extensions: 7plates-20 Forearms:Wrist Curls: 3 x 20 with 80 pounds 1 x 20 with 60 pounds Abs:Tri-Set:{Roman Chair Situps: 3 x 25 {Vertical Leg Raises: 3 x 15 {Rope-Crunches: 3 x 30-10 plates Cardio:10 minutes eliptical=110 calories 10 minutes incline treadmill=155 calories Totally insane workout that drew a crowd of onlookers......never saw my arms pump this much or this vascular. Did it all in record time breathing like an animal. Good week of training,but I feel burned out.
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Post by Hoopie on Mar 23, 2007 20:43:40 GMT -5
Insane w/o Boss! Great stuff!
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Post by mrbeefy on Mar 24, 2007 10:30:16 GMT -5
I think if you look up the word INTENSITY or VOLUME in the dictionary...Tim's picture will be next to it!!!
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Post by RUBICON19 on Mar 25, 2007 21:13:23 GMT -5
Fri. Mar. 23rd.Triceps/Biceps,Forearms,Abs,Cardio:Triceps/Biceps:Skullcrushers: 70-20 Super-Set:{Skullcrushers: 80-15 {Barbell Curls: 80-10 Tri-Set:{Skullcrushers: 90-12 {Barbell Curls: 90-10 {One-Arm DB Extensions: 22.5-15 Giant-Set:{Skullcrushers: 90-12 {Barbell Curls: 90-10 {One-Arm DB Extensions: 25-15 {Incline DB Curls: 25-10 Giant-Set:{Skullcrushers: 90-12 {Barbell Curls: 90-10 {One-Arm DB Extensions: 30-12 {Incline DB Curls: 25-10 {Pressdowns: 6pl.-15 Giant-Set:{Skullcrushers: 90-12 {Barbell Curls: 90-10 {One-Arm DB Extensions: 30-10 {Incline DB Curls: 25-10 {Pressdowns: 7pl.-12 {Cable Preacher Curls: 5pl.-10 Giant-Set:{Skullcrushers: 90-12 {Barbell Curls: 90-10 {One-Arm DB Extensions: 25-12 {Incline DB Curls: 25-10 {Pressdowns: 6pl.-15 {Cable Preacher Curls: 3pl.-15 {Bent-Forward Cable Extensions: 7plates-20 Forearms:Wrist Curls: 3 x 20 with 80 pounds 1 x 20 with 60 pounds Abs:Tri-Set:{Roman Chair Situps: 3 x 25 {Vertical Leg Raises: 3 x 15 {Rope-Crunches: 3 x 30-10 plates Cardio:10 minutes eliptical=110 calories 10 minutes incline treadmill=155 calories Totally insane workout that drew a crowd of onlookers......never saw my arms pump this much or this vascular. Did it all in record time breathing like an animal. Good week of training,but I feel burned out.
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Post by Tim Wescott on Mar 26, 2007 11:34:06 GMT -5
Thanks guys,that workout was insanely intense.
I vary things up a lot and do n ot always train like this as a rule,but I think it`s a great way to shock muscles out of complacency.
Seems to be working well for me this year.
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Post by Tim Wescott on Mar 26, 2007 11:48:15 GMT -5
Mon. Mar. 26th.
Quads & Calves:
Quads: Unilateral Leg Press: 2pl.-20 3pl.-20 4pl.-20 5pl.-20 6pl.-20 These blew my legs away!!
As I have stated on here before,the platform on our leg press has a slide bolt behind it that allows the platform to split in half so that I am actually lifting 6 plates with each leg here on my heaviest set,not 12 plates, though there are still 6 plates on each side of the machine.
Never saw a machine like this before....the platform itself is humongous and very heavy.
Dumbell Lunges: 20-15 30-15 40-12 Did these one leg at a time also with my lead foot on a small platform for a deeper descent.
Pre-Exhaust Super-Set: {Leg Extensions: 3 x 12 with 70 pounds {Smith Front Squats: 155-12 175-10 125-20 (feet together,heels raised,non-lock) #pukeb9vn#
Adductor Machine: 130-20 110-30
Calves: Standing Calf Raise: 185-20 225-20 275-15 315-15 Also did half reps to failure on all sets,followed by a static stretch.
Leg Press Calf Raise: 2pl.-20 3pl.-20 4pl.-15 3pl.-20 Also did half reps to failure on all sets,followed by a static stretch.
Great leg workout.......my legs are still shaky right now!!
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Post by mrbeefy on Mar 26, 2007 11:56:12 GMT -5
Wow Tim!!!!
You're legs have GOT to be looking like concrete by now!
( I don't mean grey and scaly!)
I mean solid as hell!
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Post by mrky03 on Mar 26, 2007 17:33:05 GMT -5
Tims a training MACHINE!
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Post by Tim Wescott on Mar 26, 2007 18:26:57 GMT -5
Frank,my legs are looking their best ever!! Still,Branch warren doesn`t have to worry at all!!
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Post by Hoopie on Mar 26, 2007 22:06:22 GMT -5
I think Tims a robot in human skin!
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Post by gti steve on Mar 27, 2007 7:19:25 GMT -5
Tim, i read your article on getting "Cannonball Shoulders" great read!!
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Post by Tim Wescott on Mar 27, 2007 12:43:22 GMT -5
Tim, i read your article on getting "Cannonball Shoulders" great read!! Thanks a lot Steve,I swear by that routine.
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Post by Tim Wescott on Mar 27, 2007 12:47:09 GMT -5
I think Tims a robot in human skin! When my twin cousins and I trained down in Florida,the gym owner used to call us either cyborgs,or he would say,"here comes The Three Muscularteers". ;D He was also from Massachusettes, and he and his wife competed a lot............. he would always tell other people in the gym to watch us train,and would say to them: "That is how intense you should be training" !!
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Post by Tim Wescott on Mar 27, 2007 12:56:06 GMT -5
Tues. Mar. 27th.
Chest,Abs,Cardio: My partner and I were both sore(legs) and a bit draggy so we decided to train fast .."I go,you go" style.
Chest: Smith Incline Press: 135-12 155-10 175-8
Cybex Seated Bench Machine: 5pl.-12 7pl.-12 7pl.-12 Three second pause in stretched position.
Flyes: 45-12 55-12 65-10 Three second pause in stretched position.
Never went this heavy while pausing reps so it`s kind of a new PR on both the 55`s and 65`s................sort of!! ;D
Super-Set: {Crossovers: 3pl.-20 4pl.-20 4pl.-20 {Pec-Deck: 5pl.-12 4pl.-12 4pl.-12 Crossovers were all very slow and controlled with an emphasis on a slow negative and a tight contraction.
Pec-Decks were unbeleivably hard following Crossovers.,we tried keeping our forearms on the pads at all times while sqeezing and stretching the pecs.
Abs:
Super-Set: {Rope-Crunches: 3 x failure-10 plates {Crunches: 3 x failure
Cardio: 35 minutes walking on indoor track.
Good workout...........huge pump!!
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Post by mrbeefy on Mar 27, 2007 13:18:37 GMT -5
Not like [glow=red,2,300]Branch [/glow](Warren) yet?
Even the mighty oak started out as a nut......
So Tim...... ;D
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