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Post by RUBICON19 on Feb 2, 2007 14:56:29 GMT -5
Whats your current split?
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Post by Tim Wescott on Feb 2, 2007 14:59:45 GMT -5
Fri. Feb. 2nd.Biceps,Triceps,Forearms,Cardio:Biceps:Barbell Cheat Curls: 70-12 (warmup) 95-6 115-5 135-8 **New PR**85-12 All done with just a slight cheat to get the bar started,and a slow negative...........about a minute or so rest,maybe just a bit more on the heaviest sets. I hadn`t touched 135 or anything heavier in years.............taped up my sore wrist and cranked out a great set.......thought about trying for 10,but decided against it due to the wrist injury. When I weighed 150 pounds years ago,I could cheat curls 150-5 reps,but the form today was much better today. Cable Preacher Curls: 5pl.-12 4pl.-12 4pl.-12 4pl.-12 "I go ,you go" style. Face-Down On Incline DB Curl: 1 set to failure nice and slow with the 20 pounders. Triceps:70-20 90-12 115-8 90-12 70-20 One-Arm Dumbell Extensions: 20-15 30-10 40-6 (partner spotted me and helpd just a tad when needed) 25-15 Kneeling Cable Extensions: 3pl.-30 6pl.-20 8pl.-12 Did these kneeling with elbows braced on a flat bench,ala Larry Scott.......never ever tried them before,but I`m doing them again...awesome pump!! Pressdowns: 1 giant drop-set...9pl.-failure,8pl.-7pl.-6pl.-5pl.-all to failure The 9 plate set was a new PR on this machine...........needed a dumbell around my waist or something,as I felt I was going to be catapulted across the gym!! ;D Forearms:Super-Set:{Hammer Wrist Curls: 4 x failure with 15 pounders {Wrist Curls: 4 x failure with 60,then 70 pounds on the last 3 sets...wrist is getting better!! Cardio:Walked on inclined treadmill for 32 minutes = 310 calories Great workout,and another great week of training. THE TIME TO GET MEDEIVAL IS NOW !!
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Post by RUBICON19 on Feb 2, 2007 15:37:27 GMT -5
Whats your current split?
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Post by Tim Wescott on Feb 2, 2007 19:20:05 GMT -5
Randy,I am now doing the following:
Mon.-Quads & Calves Tues.-Chest,Abs,Cardio Wed.-Back,Traps,Abs,Cardio Thurs.-Shoulders,Hams, Light Calves,Cardio Fri.-Arms,Forearms,Cardio
Weekends off.
As long as I do abs twice a week,I do them when time allowsw but usually on the days listed........I`ll do cario on Sat. as the contest gets closer.
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Post by mrky03 on Feb 2, 2007 19:38:01 GMT -5
Good weight on those curls Tim! I know what you mean about form, I try to do them with just a little nudge a the start and then lower under control. I like the term "biomechanically correct form"!
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Post by RUBICON19 on Feb 2, 2007 20:43:46 GMT -5
Randy,I am now doing the following: Mon.-Quads & Calves Tues.-Chest,Abs,Cardio Wed.-Back,Traps,Abs,Cardio Thurs.-Shoulders,Hams, Light Calves,Cardio Fri.-Arms,Forearms,Cardio Weekends off. As long as I do abs twice a week,I do them when time allowsw but usually on the days listed........I`ll do cario on Sat. as the contest gets closer. Would ya look at that. I am on almost the same split. Only thing different is that I do tri's with delts and Bi's alone (W abs).. So. Not only do we eat together. We train together.
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Post by mrbeefy on Feb 3, 2007 14:02:04 GMT -5
TIMMY~~~
Looking great there Bro!!!
IF your competition only knew....they could just save their registration money now!!!
YOU ARE Da DOMB!!!!
mrbeefy
Side note: Leg/Chest/back tweaks for next week? ;D
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Post by Tim Wescott on Feb 5, 2007 18:25:52 GMT -5
Mon. Feb. 5th.
Quads,Calves,Posterior Chain:
Quads: Leg Press: 3 pl.-20 4pl.-15 5pl.-12 6pl.-10
Squat Machine: 225-12 275-12 315-6 405-5 **New PR**
Dumbell Lunges: 20-12 30-12 40-10
Leg Extensions: 50-20 70-20 70-20
Calves: Leg Press Calf Extensions: 5 sets to failure plus half reps to failure followed by a stretch
Standing Calf Raise: 3 ets to failure plus half reps to failure followed by a stretch
Posterior Chain: Reverse Hyper Machine: 25-12 55-12 55-12 55-12 Stayed lifght and it felt good.
Pretty decent workout especially the machine squats with 405...........when I hurt my back in 2005 I could only do one rep on this machine with 135!! ;D
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Post by RUBICON19 on Feb 5, 2007 21:46:19 GMT -5
Nice work Tim. How are those legs coming along?
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Post by Hoopie on Feb 5, 2007 23:59:56 GMT -5
Great w/o Boss! Congrats on the PR!
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Post by Tim Wescott on Feb 6, 2007 7:27:33 GMT -5
Thanks guys!! Randy,considering that quads have always been a major weakpoint for me,they`re looking pretty good. Kind of like a storks legs now instead of the former chicken legs!! LOL
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Post by RUBICON19 on Feb 6, 2007 8:07:38 GMT -5
Thanks guys!! Randy,considering that quads have always been a major weakpoint for me,they`re looking pretty good. Kind of like a storks legs now instead of the former chicken legs!! LOL Keep it up and soon they will resemble an ostrich's
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Post by Tim Wescott on Feb 6, 2007 11:42:44 GMT -5
Thanx brother.........actually I`m shooting for the Emu look,but with a bit more outer sweep!!
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Post by Tim Wescott on Feb 6, 2007 11:49:02 GMT -5
Tues. Feb. 6th.Chest,Abs,Cardio:Chest:Barbell Inclines: 135-12 (warmup) 160-8 (warmup) 185-5 200-3 225-2 200-5 185-8 165-12 Flyes: 45-12 55-10 65-10 40-15 Crossovers: 6pl.-12 5pl.-15 4pl.-20 Dips: 1 set to failure with bodyweight Abs:Giant-Set:{Rope-Crunches: 3 x failure with 10 plates {Crunches: 3 x failure Alternated exercises with no rest until I completed a cycle of 6 total sets.........insane burning and cramping in the abs!! Cardio:30 minutes walking on inclined treadmill + 315 calories. Excellent day!!
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Post by RUBICON19 on Feb 6, 2007 14:37:23 GMT -5
Thanx brother.........actually I`m shooting for the Emu look,but with a bit more outer sweep!! #smileygrouplaugh5js# #k0104ne# #bcrazylaugh4ua# #brolfsmiley0vx#
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Post by TNA on Feb 6, 2007 19:26:09 GMT -5
Absolutely amazing Tim! Well done. #bowdown3ht#
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Post by Tim Wescott on Feb 7, 2007 13:03:58 GMT -5
Thanks Terry,I`m having a great bunch of workouts lately and I`m trying to take advantage of it while they last.
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Post by Tim Wescott on Feb 7, 2007 13:14:34 GMT -5
Wed. Feb. 7th.
Back,Traps,Lower Back,Cardio:
Back/Traps/Lower Back: Rack Deadlifts: 135-15 (warmup) 225-12 (warmup) 275-10 315-8 365-6 405-6 **New PR** 275-10 (2 second pause at top and 2 second pause at bottom)
The 6 reps with 405 is a new PR going from a previous best of 3 reps which I did just 2 weeks ago.
Feeling really good lately and injuries are gone or healing,and I`m getting into the pre-contest mindset with the emphasis on training to win !!
Seated Cable Rows: 100-15 145-12 170-10 205-6,drop to 145 for 9 more ,totalling 15 reps **New PR**
Underhand Grip Pulldowns: 120-15 145-12 145-12
Rope-Pull-Ins: 9pl.-12 11pl.-12 13pl.-12 **New PR**
I do these on a low cable crossover pulley ,pulling into the waist then getting a maximum stretch with a rope handle.
Cardio: 30 minutes walking on inclined treadmill = 305 calories
Did some stretching,and hit the road........excellent day!!
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Post by mrbeefy on Feb 7, 2007 14:07:39 GMT -5
Better than excellent Bro!!!!
OUTSTANDING!!!
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Post by mrky03 on Feb 7, 2007 14:54:14 GMT -5
Excellent mind set Tim! You simply have to convince yourself that you are going to win! Thats the only way to train for a show!
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