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Post by Tim Wescott on Jan 7, 2006 15:36:49 GMT -5
I figured I might as well jump in here again since I`m back on the board. I plan on doing a few shows again this year with the first one in Buffalo N.Y. in early April,followed by the New England In Boston,then the New England/Vermont in Burlington Vt., both in early May(one week apart)then to Rochester in early June,then probably the NABBA Nationals again in September. I have lots to share with you guys about the 2005 contest season and how I did along with my excuses thoughts!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Also after taking 2004 off from shows in an effort to add more size..........which was almost a complete waste of my time, having gained 30 pounds, only to diet down to the same weight I always am at in a contest.......... and my plans for adding mass this time around which is working much better. I will list last weeks training to start which is normally done over 5 days ,but since the transmission on my car went last week also it had to be encompassed into a 4 day routine by combining bodyparts. Brrowed a friends truck to get to the gym...........just hope he continues to let us use it or I will revert back to a muscleless old guy!!!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on Jan 7, 2006 15:42:09 GMT -5
Hurt my back last June in the pump-up room at the Rochester Bodybuilding Championships which at times had me asking my wife to put on my socks and shoes!!
I was doing laterals with the 25 pounders and when I went to put them down,at knee height I had to drop them,the pain was excrutiating.
Never had it go out that long and hurt that much.
I managed to work around it quite well though and actually improved my back and lats.
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Post by RUBICON19 on Jan 7, 2006 17:37:48 GMT -5
Good to see ya back in the game Tim. We will have to come and see you when you hit Bean Town.
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Post by Tim Wescott on Jan 7, 2006 17:43:42 GMT -5
It`s good to be back Randy...........it would be great to meet you both.
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Post by Tim Wescott on Jan 8, 2006 20:56:31 GMT -5
Just started squatting again and doing certain back exercises in mid December...................it was wrecked for 7 months. Don`t want to push poundages yet because at times it feels as though it`s going to give out again.
Gotta` be careful.
Tuesday,Jan. 2nd.
Quads,and Calves:
Squats-135-15(warmup),185-10,225-10,205-10 Leg Press-3pl.-15,4pl.-15,5pl.-15 Leg Ext.-90-12,110-12,70-15 Cybex Lying Leg Sled-3 x15 with 8 plates Standing Calf Raise-8 sets to failure,pyramiding up and then back down
Wednesday,Jan. 3rd.
Chest & Abs:
DB Inclines-60-12(warmup),70-8,70-8,70-10,60-15 Incline Flyes-35-12,45-12,45-12 Crossovers-3x15 with 3 plates Seated Benches-1 set to failure with 125 pounds
Abs-8 total sets done in Giant-Set fashion,4 exercise per Giant-Set
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Post by Maximum6 on Jan 9, 2006 3:28:22 GMT -5
tim...how come you never mastered the db from knee and kick up to shoulder technique? just rest dbs on knees, kick up with one of them first, rest one "head" of the db on your shoulder and then kick the other one up and rest that one on the other shoulder as well..then lean back and turn your dbs into benchpress position....i don't understand!! ![???](//storage.proboards.com/forum/images/smiley/huh.png)
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Post by Mrbig7 on Jan 9, 2006 8:12:39 GMT -5
Ah, good to see you back, Tim! I'm anxious to hear about your travels & adventures this past year... Barry is a FREAK, isn't he? LOL
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Post by Intensity on Jan 9, 2006 10:47:32 GMT -5
What? The only back that should has been broken during 2005 his your computer technician's back! No, seriously i wont wish anything like that to anyone ![;)](//storage.proboards.com/forum/images/smiley/wink.png) but let just say that i wont wish him an happy new year! ![:-/](//storage.proboards.com/forum/images/smiley/undecided.png) It's good to see you back! I'll fallow your 2006 journal with interest! ![:(](//storage.proboards.com/forum/images/smiley/sad.png)
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Post by Tim Wescott on Jan 9, 2006 12:08:56 GMT -5
Just never got the hang of it Max and it`s tough getting initiated with 100 pounders when you weigh 175.............I`ll practice with lighter db`s! Got lot`s of stuff to share Terry...........yes Barry is a all the way big dude!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Mo,always a pleasure my friend.....................the only problem is ,I`m my own computer technician!! LOL ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on Jan 9, 2006 12:49:52 GMT -5
Thursday,January 5th.
Back,Traps,Hamstrings:
DB Row-70-12,80-10,90-10 V-Bar Pulldowns-10pl.-12,12pl.-10,10pl.-10 Lying Barbell Rows-95-12,115-10,135-6+2 rest pause reps 1-Arm Cable Rows-3x12 with 5 plates DB Shrugs-60-20(seated),75-20,90-20 Stiff Legged Deadlifts-4x12 with 95 pounds Seated Leg Curls-7pl.-20,10pl.-15,9pl.-12,8pl.-15 + plus half reps after every set
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Post by Tim Wescott on Jan 9, 2006 12:57:29 GMT -5
Friday,January 6th.
Delts & Arms:
Seated DB Press-45-12,60-10,70-6,50-12 Lateral Raises-20-20,35-10,30-10 Cybex Lateral Machine Seated-1x failure with 4 plates Bent-Over Laterals-30-12,35-12,27.5-12
SUPER{Cybex Preachers-3x12 with 5 plates SET {Pressdowns-6pl.-20,7pl.-20,8pl.-20
SUPER {Hammer Curls-3x10 with 30 pounds SET {Lying DB Extensions-3x12 with 30 pounds
SUPER {Cable Curls-5pl.-12,6pl.-12,6pl.-12 SET {Rope Exts.-3x15 with 7 plates
Wrist Curls-4x15 with 80 pounds
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Post by Tim Wescott on Jan 9, 2006 13:09:18 GMT -5
Machine Week- Light and fast with the emphasis on getting the most work done in the shortest amount of time.
Mon.Jan.9th.
Quads & Calves:
SUPER {Leg Exts.-70-15,90-12,110-10 SET {Cybex Lying Leg Sled-6pl.-15,8pl.-12,10pl.-10
Smith Front Squats-115-12,135-10,115-12 DB Lunges with forward foot on inclined platform-3x10 with 30 pounds Adductor Mach.-90-20,130-15
SUPER {Standing Calf Raise-4 sets SET {Leg Press Calf Raise- 4 sets
Reverse Hypers-No Weight-15,20-12,40-12
Calves done in pyramid fashion going up,and then back down............to failure......... +1/2 reps and stretching in the bottom position.
45 minutes total
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Post by Tim Wescott on Jan 9, 2006 13:15:18 GMT -5
I am doing 4 different workouts ,doing the whole body over a 4 day period.
Would be 5 days but due to my car situation,it isn`t possible.
Some workouts are heavy,others are lighter...............as the weeks go on,I decrease weight and train a bit faster.............kind of a form of periodization.
Keep in mind that on legs and back work,I must be careful but I think I am putting more emphasis on stretching and contraction which is really helping me look better rather than just moving weight from point A to point B. It also helps to build a better mind/muscle connection..............especially for back in my case.
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Post by TNA on Jan 10, 2006 23:01:26 GMT -5
Great to see ya back Tim!! ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) Terry
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Post by Tim Wescott on Jan 10, 2006 23:48:15 GMT -5
Thanks Terry,I appreciate it!!
Tues.Jan. 10th.
Chest & Abs:
Vertical Benches-4pl.-15,6pl.-12,10pl,8 drop to 8pl.to failure,8pl.-10 Smith Inclines-135-15,160-10,150-10,135-12 Pec-Deck-3p.-20,5pl.-15,5pl.-12
25 minutes approximately
Giant-Set: Crunches Lying Leg Raise Rope Crunches Vertical Leg Raise Total of 8 sets done very quickly as the whole workout was 8min. approximately
Nothing heavy but done with very little rest..............awesome pump and intense burn!!
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Post by Tim Wescott on Jan 12, 2006 11:41:50 GMT -5
Still in "Machine Week"........light,fast,and machines only. Yesterday was my day off. Thurs. Jan. 12th. Back,Hamstrings,Abs: Front Pulldowns -3x 12-15 10plates Seated Cable Rows To Face -3x 12-15 6 plates (using a tricep V-Bar attatchment) Straight-Arm Pulldowns-3pl.-15,4pl.-12,3pl.-12 (hold in contracted position) Cybex Rows-8pl.-12,10pl.-12,7pl.-15 Rope-Pull Ins To Waist-7pl.15,9pl.-12,11pl.-12 Cybex Close Grip Pulldowns-1 to failure with 150 pounds Hyperextensions-no wt.-15,25-12,35-10....drop weight and do 10 more without wt. Pull-Throughs-1x20 with 3 plates(Used just for therapy for my back injury) Lying Leg Curls-70-15,90-10,75-12,55-15(plus 1/2 reps done on all sets) Seated Leg Curls-7pl.-15,9pl.-12,11pl.-10,drop to 7pl.-10 more,7pl.-12 Super-Set: Rope Crunches-2 sets to failure Vertical Leg Raise-2 sets to failure Crunches-2 sets to failure Roman Chair Situps On Glute Ham Machine-2 sets to failure 55 minutes....................PHEW!!!!!!!!!! ![:P](//storage.proboards.com/forum/images/smiley/tongue.png)
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Post by Tim Wescott on Jan 13, 2006 9:48:05 GMT -5
Fri.-Jan.13th.
Delts,Arms,Forearms:
Super-Set: Cybex Seated Presses(facing machine)- 5pl.-15, 6pl.-12 ,8pl.-10 Cybex seated Lateral Mach.- 3x 12 with 3 plates Cable Laterals- 2pl.-12, 2pl.-12,1pl.-15 Face-Pulls- 4pl.-20 ,6pl.-15 ,8pl.-12, 7pl.-15
Super-Set: Cable Preacher Curl-4pl.-12, 5pl.-10, 5pl.-10, 3pl.-15 plus 1/2 reps to failure Cable French Press-4 x 12-15 with 7 plates
Super-Set: Cable Crossover Curls- 3pl.-10, 3pl.-10 ,2pl.-15 (hold each rep at contraction) One-Arm Cable Exts.- 2pl.-20, 3pl.-15 ,4pl.-12 ,4pl.-10
Supinating Dumbell Curls -1x15 with 30 pounds
Triceps Dips Between Benches-3x20 hold each rep at the bottom for 2 seconds no weight
Super-Set: Cable Reverse Curls-4x12-15 with 5 plates Cable Wrist Curls- 6pl.-20,8pl.-12,8pl.-12,7pl.-12
Very fast workout......only took me 50 minutes to do 38 sets!!
Literally worked circles around the deadwood that inhabitss my gym!!
#smileyninja3gg#
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Post by Tim Wescott on Jan 13, 2006 9:49:49 GMT -5
Officially started dieting yesterday and I`m gonna` be one serious motorscooter this year..............I`m psyched and motivated more than ever!!!! Watch out!!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by RUBICON19 on Jan 13, 2006 10:42:43 GMT -5
GOOD STUFF Tim. Lets see it!!!
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Post by TNA on Jan 16, 2006 20:31:07 GMT -5
Tim, when do you fit in the Cardio? I'm finding that I can't fit them in post w/o (7 am) and am forced to do it in the afternoon. Your thoughts?
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