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Post by Tim Wescott on Apr 3, 2007 13:31:17 GMT -5
Tues. Apr. 3rd.
Sticking to the theme of training with moderate weight and very litle rest between sets.....no reason to get hurt now in this,my last full week of training before the contest.
Chest,Cardio:
Chest: Dumbell Inclines: 65-15 80-12 80-10 70-12
Super-Set: {Seated Bench Machine: 5pl.-15 6pl.-12 7pl.-12 {Pec-Deck: 3 x 10-12 with 5 plates On the bench machine I set the machine so it goes as far back as it possibly can to get a good stretch and I pause for a sec in the stretched position.
Pec-Decks are done keeping the elbows on the pads at all times and done slowly.
Crossovers: 3pl.-20 3.5pl.-20 4.5pl.-15 Very slow and controlled with a deep stretch and a tight contraction.
Flyes: 45-20 40-20
Cardio: 35 minutes walking on indoor track.
My upperbody looked really good today while pumped!!
Good one!!
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Post by gman on Apr 3, 2007 17:34:25 GMT -5
Wish my gym would have a reverse-hyper machine. I have to resort to a swissball on a bench.
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Post by mrky03 on Apr 3, 2007 19:38:47 GMT -5
You must be getting very close now Tim!
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Post by Tim Wescott on Apr 3, 2007 19:45:15 GMT -5
You must be getting very close now Tim! Right now I`m doing 3 days at zero carbs....I could drop sodium and water,carb up a bit, and get on stage right now but I think I`m gonna` try to lose a couple more pounds. I wish this was over....the first contest of the year for me is always the toughest mentally.
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Post by RUBICON19 on Apr 3, 2007 22:01:25 GMT -5
Tim you are training like a mad man!!!! Wish you the best my friend
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Post by Tim Wescott on Apr 4, 2007 6:59:02 GMT -5
Thanks Randy,I appreciate it buddy. #arockon6ha#
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Post by mrbeefy on Apr 4, 2007 7:22:28 GMT -5
TIM! Hey buddy.....the time to your show is almost here! I know as the time gets closer, the mental focus gets a little blurry on low carbs, etc., so I thought I would wish you well now, while you can remember You have worked a number of months to prepare for this show, and if I know you, you have got to be looking shredded! You will do great! Keep on pushing it to the last minute! Remember....your competition could be pushing just as hard as you....so you need to squeeze out that ONE MORE REP, or choke down that one last morsel of food that you been eating for months....because you WILL be the best at your show! I wish I could be there to help you out, get you pumped up, and enjoy the day with you. The day will be over so fast, so enjoy the journey.......that's the best part.....and this ain't your last show brother....so take notes...the best years are yet to come!!! GOOD LUCK........KEEP HEALTHY........I'M ROOTING FOR YA BIG GUY!!!!!!! GO TIMMY ! GO TIMMY ! GO TIMMY ! .......can you here it.....it's destiny...... "....and the first place winner tonight is..." TIM WESCOTT"!!!! YAY! YAY! YAY! ;D
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Post by Tim Wescott on Apr 4, 2007 7:29:24 GMT -5
Frank,thank you much bro,I truly appreciate the encouragement !! #bowdown3ht#
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Post by Tim Wescott on Apr 4, 2007 13:44:36 GMT -5
Wed. Apr. 4th.Back,Abs,Cardio:Back:Rack Deadlifts: 135-15 (warmup) 225-12 (warmup) 275-10 300-10 300-10 300-10 Again,we`re using moderate poundages this week with very little rest between sets. Skipping traps today as I feel these hit them hard enough.Rack Chins: bdywt.-15 45-8,drop plate,5 more 25-8,drop plate,7 more Two-Dumbell Rows: 45-15 60-10 45-12 Did these facing a bench with the head braced at a 45 degree incline. Underhand Grip Pulldowns: 10pl.-15 12pl.-12 14pl.-12 Seated Cable Rows: 10pl.-12 9pl.-15 8pl.-20 Hardly any rest at all!!Abs:Tri-Set:{Rope-Crunches: 3 x failure-10 plates {Crunches: 3 x failure {Vertical Leg Raise: 3 x failure Cardio:30 minutes walking on inclined treadmill = 330 calories. Good workout but the lack of carbs has got me tired!!
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Post by mrky03 on Apr 4, 2007 18:04:39 GMT -5
Another awesome workout on low energy low carbs! I know its tough, but as you well know its worth it!
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Post by mrbeefy on Apr 5, 2007 6:04:54 GMT -5
HANG TOUGH TIM!!!! ALMOST THERE!!!!!
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Post by Rich on Apr 5, 2007 11:30:16 GMT -5
Your workouts are seriously impressive Tim. I think I'd die with that sort of volume!
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Post by Tim Wescott on Apr 5, 2007 13:53:02 GMT -5
Thanks guys,officially 9 days out and feeling it bad,but it`s a carb up day!! #smileyapplause3ec#
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Post by Tim Wescott on Apr 5, 2007 13:57:47 GMT -5
Thurs. Apr. 5th.Shoulders,Hamstrings,Cardio:Shoulders:Pre-Exhaust Super-Set:{Cybex Seated Lateral Machine: 5pl.-15 6pl.-15 7pl.-12 4pl.-20 {Cybex Seated Press Machine: 6pl.-10 8pl.-10 9pl.-6,drop to 6 pl. for 4 more 5pl.-12 Behind The Back Laterals: 20-20 30-12 25-15 Face-Pulls: 5pl.-20 6pl.-20 7pl.-15 5pl.-20 5pl.-20 Hamstrings:Super-Set:{Seated Leg Curls: 10pl.-15 10pl.-15 10pl.-10 10pl.-10 {Lying Leg Curls: 70-10 70-10 50-15 50-15 Cardio:35 minutes walking on indoor track. Another good one.
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Post by mrbeefy on Apr 5, 2007 14:03:18 GMT -5
Another nice one Tim!
Rock Steady......Keep the pace Brother!!!
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Post by Tim Wescott on Apr 5, 2007 14:12:17 GMT -5
Thanks brother!!
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Post by TNA on Apr 5, 2007 18:47:32 GMT -5
Sweet job boss!!! Booya!!!
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Post by Tim Wescott on Apr 6, 2007 13:06:48 GMT -5
Thanks "T" !!
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Post by Tim Wescott on Apr 6, 2007 13:20:11 GMT -5
Fri. Apr. 6th.
Biceps,Triceps,Forearms,Cardio:
Biceps/Triceps:
Super-Set # 1: {Cable Preacher Curls: 5pl.-15 6pl.-12 7pl.-12 5pl.-12 4pl.-15 (extra slow cadence) {Seated Cable French Press: 6pl.-20 8pl.-15 7pl.-20 7pl.-15 6pl.-25
Super-Set # 2: {Dumbell Curls: 30-10 40-10 30-12 {Decline Skullcrushers: 70-20 80-15 80-15
Super-Set # 3: {Face Down On Incline Barbell Curls: 50-12 60-10 50-12 {Pressdowns: 5pl.-20 6pl.-20 5pl.-15,drop to 4pl.-12,drop to 3 pl.-12 more
Super-Set # 4: {Crossover Curls: 3pl.-15 3.5 pl.-15 {Close Grip Benches To Neck On Smith Machine: 135-15 135-15
One-Arm Cable Extensions: 3pl.-20 3pl.-15
Forearms: Wrist Curls: 60-30 60-20 60-20 60-15 60-15
Cardio: 30 minutes walking on indoor track
I looked pretty impressive today but I`m not satisfied with my abs,they`ve been better in the past.
I hope that when I drop creatine(today),drop sodium,and drop water,they`ll look better.
In the meantime,I`ll add another day of cardio and abs tomorrow,and keep eating light.
I cutback on the intensity of my cardio for this show in an effort to retain leg size......it worked,but IMO,my abs are not like they should be.
They look good,but I`ll try to get them a bit tighter in the time I have left,which means more light eating and I`m as hungry as hell right now.
One more day of carbs (today) then it`s tuna,salads,water!!
#pukeb9vn#
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Post by mrky03 on Apr 6, 2007 20:27:10 GMT -5
Tim, you are a supreme example of doing what ever it takes to get to your goal!
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