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Post by Tim Wescott on Apr 17, 2007 17:08:21 GMT -5
Thanks Mo,I never take time off after a contest.............WHY?
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Post by masterschamp on Apr 18, 2007 9:27:51 GMT -5
Thanks Mo,I never take time off after a contest.............WHY? Time off...what in the world is that?
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Post by Tim Wescott on Apr 18, 2007 12:22:43 GMT -5
Wed. Apr. 18th.
Back,Traps,Abs,Cardio:
Back: Lying Barbell Rows: 115-15 135-12 155-8 135-12 115-20 (extra wide grip)
Pulldowns: 10pl.-12 13pl.-12 16pl.-8 **New PR** 10pl.-15
Dumbell Pullovers: 70-20 85-12 100-8
Seated Cable Rows: 10pl.-15 13pl.-12 16pl.-10 **New PR**
Traps: Barbell Shrugs: 190-20 280-15 190-20
Abs: Rope-Crunches: 10pl.-50 9pl.-50 9pl.-50
Cardio: 30 minutes walking on inclined treadmill = 360 calories
Damn good workout !!
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Post by blade on Apr 18, 2007 12:36:55 GMT -5
Great workout indeed TIM! #bbravosmiley8hh#
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Post by Tim Wescott on Apr 18, 2007 12:56:39 GMT -5
Thanks Russ!
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Post by Tim Wescott on Apr 19, 2007 11:28:43 GMT -5
Thurs. Apr. 19th.Everything was done in "I go,you go" fashion.......very little rest!!Shoulders,Hamstrings,Cardio:Shoulders:Seated Dumbell Press: 40-15 50-12 60-12 45-15 Laterals Behind Back: 20-20 30-15 27.5-15 20-20 Cybex Seated Lateral Machine: 3 x 15 with 5plates Face-Pulls: 4pl.-30 5pl.-25 6pl.-15 5pl.-20 4pl.-30 Bent-Over Laterals: 40-15,drop to 30-8,drop to25,for 12 more My delts looked like grapefruits!! ;D Hamstrings:Lying Leg Curls: 4 x 15 with 70 pounds,varying foot placement from close to wide Seated Leg Curls: 3 x 12 with 10 plates 1 x 20 with 8 plates Had to limit reps here as my hammies were cramping badly.............had to massage them for 5 minutes between exercises before I could continue.Cardio:30 minutes walking on indoor track Great ,but painful workout which is always great!!
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Post by mrbeefy on Apr 19, 2007 14:23:27 GMT -5
Know what ya mean on those seated leg curls. I get a lot of stress on the outside of my knees doing those. Then when I try to stand up....the legs do NOT want to cooperate!
Very nice WO!
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Post by mrky03 on Apr 19, 2007 16:53:17 GMT -5
I'm going to try those "face pulls" tomorrow! Never tried them before!
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Post by RUBICON19 on Apr 19, 2007 17:00:00 GMT -5
"Everything was done in "I go,you go" fashion.......very little rest!!"
Sure it wasnt you go, I stare?
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Post by Tim Wescott on Apr 19, 2007 17:42:37 GMT -5
"Everything was done in "I go,you go" fashion.......very little rest!!" Sure it wasnt you go, I stare? It does get like that at times...you`d understand better if you saw how gorgeous my training partner is!
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Post by Tim Wescott on Apr 19, 2007 17:43:44 GMT -5
Face-Pulls are great Joel..I think they lend themselves good to high reps .....use it as a finishing exercise!!
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Post by Tim Wescott on Apr 20, 2007 11:22:24 GMT -5
Fri. Apr. 20th.Biceps/Triceps,Cardio:Biceps/Triceps:Super-Set # 1:{Barbell Curls: 70-15 95-10 95-10 95-12 ? 80-15 {Bent-Forward Pulley Extensions: 7pl.-30 8pl.-20 10pl.-15 9pl.-20 7pl.-30 Super-Set # 2:{Cable Preacher Curls: 5pl.-12 4pl.-12 plus 5 half reps 4pl.-12 plus 5 half reps from top,and 5 more from bottom {Pressdowns: 5pl.-20 6pl.-15 7pl.-12 Super-Set # 3:{Face-Down On Incline DB Curls: 20-failure supinating wrist 20-failure supinating wrist 20-failure supinating wrist {Dumbell Kickbacks: 20-failure 20-failure 20-failure Cardio:40 minutes walking on outdoor track Great workout,fast paced,little rest.......getting more vascular, leaner, and looking much better. If this continues,the New England Masters class should be interesting.....I hope!! ;D Tomorrow running the stadium stairs and abs...............I`m tired and want the week to end.
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Post by Tim Wescott on Apr 21, 2007 14:10:27 GMT -5
Sat. Apr. 21st.Cardio,abs,Lower Back:Cardio:Two circuits of stadium stairs,and a mile walk on outdoor track. Those stadium stairs were a killer.......skipped 2 steps at a time...........great for glutes. Abs:Tri-Set:{Hanging Leg Raise: 3 x 25 {Crunches: 3 x 35 {Rope-Crunches: 3 x 30 -9 plates Lower Back:Hyperextensions: 1 x 20-bodyweight 1 x 20-25 pound plate 1 x 20-bodyweight Good day!
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Post by RUBICON19 on Apr 21, 2007 17:44:19 GMT -5
Hey Tim. Dunno if I ma making the NE's again this year. I always forget that it fall on MOM's Bday weekend. May be doing something for her on Sunday.
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Post by Tim Wescott on Apr 21, 2007 18:46:09 GMT -5
Hey Tim. Dunno if I ma making the NE's again this year. I always forget that it fall on MOM's Bday weekend. May be doing something for her on Sunday. I hear ya` Randy,I have no clue as to why they always hold it on a Sunday. We`ll hook up somewhere along the line someday.
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Post by mrky03 on Apr 21, 2007 19:10:31 GMT -5
You're training is going like clockwork as usual. You certainly thrive on it! #arockon6ha#
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Post by Tim Wescott on Apr 21, 2007 21:34:18 GMT -5
Like most of the animals on WOTW Joel,I just love to train and push myself to the limit.
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Post by Hoopie on Apr 23, 2007 3:29:13 GMT -5
Your a freaking machine Boss Dude! Whens the New England?
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Post by Tim Wescott on Apr 23, 2007 10:27:07 GMT -5
Sunday May 6th.,.........less than 2 weeks out!
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Post by Tim Wescott on Apr 23, 2007 10:34:33 GMT -5
Mon. Apr. 23rd..Quads,Calves,Posterior Chain:Quads:Once again,taking a tip from Karrie on these leg presses by doing one leg at a time,immediately followed by both legs.
We`re talking friggin` tough stuff here! Unilateral Leg Press/Leg Press Combo: 2-45 pounders and 1- 25 pounder a side 15/15 totalling 30 reps per set. 3-45 pounder and 1- 25 pounder a side 15/15 totalling 30 reps per set. 4-45 pounder and 1- 25 pounder a side 15/15 totalling 30 reps per set. 5-45 pounder and 1- 25 pounder a side 15/15 totalling 30 reps per set. 2-45 pounder and 1- 25 pounder a side 15/15 totalling 30 reps per set. Only rested long enough for my partner to do her set and change weights..........it was brutal and the oxygen debt was insane!Dumbell Lunges: 20-20 30-15 40-15 Did these one leg at a time with my lead foot on a platform............legs were like Jell-O already.Leg Extensions: 70-20 70-20 70-20 Staying light with these as usual, and doing them strict and slow......feels much better than going heavy to me, and they don`t kill the old knees.Adductor Machine: 90-30 130-20 170-15 Lying Leg Sled: 8pl.-20 (5 close stance,5 med.,5 wide,5 more close) Calves:Leg Press Calf Raise: 6 x failure,pyramiding up in weight, plus half reps to failure on all sets. Posterior Chain:Reverse Hyperextensions: 45-15 90-12 45-15 Great workout which hobbled me once again!!
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