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Post by mrbeefy on Jan 23, 2007 12:01:03 GMT -5
Nothiing better to help work that glute-hamstring tie in!!!!
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Post by Tim Wescott on Jan 23, 2007 12:01:38 GMT -5
Tues. Jan. 23rd.Chest,Abs,Cardio:Chest:Pre-Exhaust Super-Set # 1:{Incline Cable Flyes: 2pl.-15 3pl.-12 4pl.-10 {Smith Machine Inclines: 145-12 165-8 175-6 145-8 These presses were almost impossible after the flyes..light weights were kicking my ass! Pre-Exhaust Super-Set # 2:{Pec-Deck: 4pl.-15 5pl.-12 6pl.-10 {Seated Bench Press: 5pl.-12 6pl.-10 7pl.-8 Had the press machine set way back for an extreme stretch and paused on most of the reps.......really hard after the Pec-Decks! Abs:Upside Down Situps: 3 x 12 Did these on the GHR machine.............OUCH!! Crunches: 3 x 50 Cardio:Walked on an inclined treadmill for 30 minutes = 225 calories. Great workout.......things are getting more intense now!!
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Post by mrbeefy on Jan 23, 2007 14:08:21 GMT -5
INTENSE....YEA BABY...THAT'S WHAT I'M TALKING ABOUT....
But why do you want to live " In Tents"? ;D
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Post by Tim Wescott on Jan 23, 2007 16:19:49 GMT -5
Beats living in a teepee! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by TNA on Jan 23, 2007 19:16:50 GMT -5
Absolute sick workout Tim! Nice going brother!!
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Post by mrky03 on Jan 23, 2007 19:31:11 GMT -5
Those pre exhaust sets are killer! I can't use any weight on the pressing portion either!
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Post by Hoopie on Jan 23, 2007 22:27:45 GMT -5
Good deal Boss! Smashing the hell out of the muscle fibers as always..
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Post by masterschamp on Jan 24, 2007 9:25:00 GMT -5
My legs are sore today!! I used to think that the old adductor machine was strictly for chicks too,but with a good weight,they are killer! I STILL get confused when I sit in that thing!
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Post by Tim Wescott on Jan 24, 2007 13:14:05 GMT -5
I do too,but don`t tell anybody! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Thanks for the encouragement guys!! #arockon6ha#
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Post by Tim Wescott on Jan 24, 2007 13:22:18 GMT -5
Wed. Jan. 24th.
Back + Cardio:
Back: Rack Deadlifts: 135-12 (warmup) 185-10 (warmup) 225-8 275-6 315-6 365-3 405-3 **New PR** 315-10 These were done from just a tad higher than mid knee height.
Dumbell Pullovers: 70-12 85-10 100-8 plus 2 forced reps 80-12
Seated Cable Rows: 3 x 12 with 9 plates "I go,you go" style with my partner.
Pulldown Behind Neck: 8pl.-15 10pl.-12 9pl.-12 "I go,you go" style with my partner.
Rope Pull-Ins To Waist: 8pl.-12 10pl.-12 12pl.-10 Done on a low pulley pulling to the waist
Cardio: 30 minutes walking on an inclined treadmill + 250 calories.
I`m now doing cardio 4 x a week at 30 minutes a clip.
Good workout.......after the rack deads,we were wiped out.
Skipped traps as the deadlifts worked them pretty hard.
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Post by GerryT on Jan 24, 2007 13:26:58 GMT -5
Proud of you, Tim! Legs should be sore after that. Know you will be in top shape on stage!!
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Post by mrbeefy on Jan 24, 2007 13:27:10 GMT -5
GREAT JOB Tim!!!!
I'd need a serious nap after that!!!!
On your Rack Pulls.............Do you just do the pull or do you open up your lats and upper back to feel that stretch and pull?
I'm trying to get a better mind-muscle connection going here on this one.
Frank
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Post by Tim Wescott on Jan 24, 2007 13:31:04 GMT -5
GREAT JOB Tim!!!! I'd need a serious nap after that!!!! On your Rack Pulls.............Do you just do the pull or do you open up your lats and upper back to feel that stretch and pull? I'm trying to get a better mind-muscle connection going here on this one. Frank Thanx Frank,I try to feel it in my whole back,but I do lean back at the completion of each rep to target the erector muscles. Right now my lower back is as tight as a drum.
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Post by mrbeefy on Jan 24, 2007 13:32:30 GMT -5
Pa-RUMP-pa-pum-pum!!!! ;D
My hams feel like guitar strings from Mondays leg day.
Hey we could start a band!
Great job on those pulls Bro!
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Post by Tim Wescott on Jan 24, 2007 13:33:31 GMT -5
Proud of you, Tim! Legs should be sore after that. Know you will be in top shape on stage!! Thanks Gerry,this year I am vowing to get into the best condition I have ever reached, and then some. I`m running out of time, and I seriously think if nothing else,I can win the Over-50 NABBA Nats, which will fullfill a goal to win the Mr. America title I set back when I was a kid. Had no clue it would take me this damn long to do it!! ;D
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Post by Tim Wescott on Jan 24, 2007 13:35:03 GMT -5
Glad you liked the leg routine Frank,all we need is a bass player now!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by mrbeefy on Jan 24, 2007 13:38:47 GMT -5
NO WIND INSTRUMENTS>>>>>>>>>>PLEASE!!!! ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) Tim.... YOU can blow them away at the NABBA Nats! I just printed out the new 2007 NABBA schedule. I may either do the April 14th in WV (hoops is doing this one too), or he Canton on May 5th. The Canton show is less than an hour from home, and appears to be a smaller show. I'll see how I feel as the time gets closer. The two shows are about two weeks apart.
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Post by RUBICON19 on Jan 24, 2007 14:41:27 GMT -5
Glad you liked the leg routine Frank,all we need is a bass player now!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) You should see Mo play the harp...
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Post by Tim Wescott on Jan 24, 2007 15:15:02 GMT -5
Frank,I was going to do the Canton contest,but decided not to.
Maybe I will next year though.....always wanted to do that show.
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Post by Tim Wescott on Jan 25, 2007 13:00:28 GMT -5
Thurs. Jan. 25th.
Shoulders,Hamstrings,Calves,Cardio:
Shoulders: Bradford Press: 95-20 115-12 135-8 95-15 "I go,you go" scenario.
Tri-Set: {E-Z Bar Front Raise: 3 x 12 with 30 pounds {Behind The Back Laterals: 1 x 12 -20 pounds 2 x 12-25 pounds {Bent-Over Laterals: 3 x 12 -30 pounds
Face-Pulls: 1 x 20-4 plates 1x 15-6 plates 1 x 20-5 plates Took us no time at all to blast through this......very intense!!
Hamstrings: Lying Leg Curls: 70-20 90-12 110-6,plus 4 forced reps 80-6,drop to 70 for 9 more,plus 5 half reps
Seated Leg Curls: 8pl.-20 10pl.-15 10pl.-12 8pl.-20 nice and slow
Calves: Cybex Rotary Calf Extensions: 6 x failure plus half reps-130-210 pounds
Cardio: 35 minutes walking on inclined treadmill = 275 calories
Another good one!!
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