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Post by Tim Wescott on Apr 5, 2006 11:33:20 GMT -5
I can't find it Tim. Post up a link would you, cheers. Rob Rob,General Section.thread titled.."The Results Are In" . Sorry no pics!!
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Post by Tim Wescott on Apr 6, 2006 12:13:02 GMT -5
Thurs. Apr. 6th.
Shoulders,Hamstrings,Cardio:
Shoulders: Seated Dumbell Press-50-12,60-10,70-6,50-12 Lateral Raise-25-20,35-12,30-12,25-20 Bent-Over Laterals-30-20,40-15,50-10,30-15 Incline rear Delt Raises-15-15,15-15,15-15
Hamstrings: Lying Leg Curls-50-15,70-15,90-8,70-12 Seated Leg Curls-8pl.-12,8pl.-12,6pl.-20,6pl.-20
(Stretched hams between all sets of both of the above movements. Stood on bench with 65 pound bar in bottom of SLDL position for 30 seconds every set)
Step-Ups-3 x 20
(No weight,did one leg at a time for increased time under tension )
Hyperextensions-20,15,15-(No weight)
Cardio: 30 minutes walking on inclined treadmill.
Total gym time-80 minutes.
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Post by Intensity on Apr 7, 2006 9:27:57 GMT -5
Is'nt good to finally workout with glycogene in your muscles? ;D Seriously Tim, what happened with your bodyweight the day before, the day of and the days after your contest?
Keep going Tim… N.E. is waiting for you!
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Post by Tim Wescott on Apr 7, 2006 19:36:41 GMT -5
Mo,I really haven`t weighed myself at all.............look a bit harder though!
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Post by Tim Wescott on Apr 7, 2006 19:45:39 GMT -5
Fri. Apr. 7th.
Biceps,Triceps,Forearms,Cardio:
Biceps/Triceps:
Super-Set # 1: {Seated Dumbell Curls-25-20,35-15,45-10,35-12 {Lying Dumbell Exts.-25-25,35-20,45-12,35-15
Super-Set # 2: {Cable Preachers-3pl.-12,5pl.-10,5pl.-10,4pl.-10 {Cable French Press Mach.-80-15,100-12,110-10,70-15
Super-Set # 3: {Crossover Curls- 3 x 10-12 with 3 plates {One-Arm Cable Exts.-2pl.-15,3pl.-12,3pl.-12
Forearms:
Super-Set: {Reverse Curls-30-15,50-10,60-10,30-15 {Wrist Curls-40-20,60-15,70-15,70-15
Wrist Rockers-15-20,12-20,10-20,
Cardio: 40 minutes walking on inclined treadmill.
Trained at the little hardcore type gym a few towns away from here.........not used to some of the machines ,hence the higher than usual reps on some exercises.
My arms were pumped to the max and covered with mega-veins.
Great workout!!
Total gym time..approximately 90 minutes or so.....forgot to check!
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Post by Tim Wescott on Apr 10, 2006 10:26:10 GMT -5
Mon. Apr. 10th.
Quads,Calves,Abs,Lower Back:
Quads:
Super-Set: {Leg Extensions- 90-12,130-8,110-10,70-15 {Lying Leg Press- 7pl.-15,9pl.-12,11pl.-12,8pl.-15
Squats-185-10,225-10,275-5,225-10 Dumbell Lunges-25-12,25-12 (Did these on a small wedge type incline wooden platform......one leg at a time for increased time under tension per leg.) Adductor Machine-110-20,150-12
Hadn`t squatted in a while because my back has been bothering me a bit lately.
Decided to just go for it and they felt great.........could have gotten at least 8 with the 275 but I was scared to push my back as I had no spot..........very easy 5 reps though.
Next time I will hit 8 ...no rush now,especially since I haven`t squatted in a few weeks and stopped legs 10 days out from the Buffalo contest.
Calves: Standing Calf Raise-8 sets,10-20 reps.
Abs:
Tri-Set: {1/4 Situps On DEcline-2 x failure {Lying Leg Raise-2 x failure {Crunches-2 x failure
Super-Set: {Rope Crunches-2 x30 with 9pl.,10 pl. {Crunches-2 x failure
Low Back: Reverse Hypers-45-12,45-12,25-15 Hyperextensions-1 x 30 no wt.
90 minutes total gym time!!
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Post by Intensity on Apr 10, 2006 11:00:03 GMT -5
Hadn`t squatted in a while because my back has been bothering me a bit lately. Decided to just go for it and they felt great.........could have gotten at least 8 with the 275 but I was scared to push my back as I had no spot..........very easy 5 reps though. Next time I will hit 8 ...no rush now,especially since I haven`t squatted in a few weeks and stopped legs 10 days out from the Buffalo contest. Intense… and Wise! Good job Tim!
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Post by Tim Wescott on Apr 10, 2006 11:09:54 GMT -5
Hadn`t squatted in a while because my back has been bothering me a bit lately. Decided to just go for it and they felt great.........could have gotten at least 8 with the 275 but I was scared to push my back as I had no spot..........very easy 5 reps though. Next time I will hit 8 ...no rush now,especially since I haven`t squatted in a few weeks and stopped legs 10 days out from the Buffalo contest. Intense… and Wise! Good job Tim! Thanks Mo......I see no reason to try to rush poundages........especially since I feel my back will never be quite the same again. Just grateful to be squatting at all,as I couldn`t for almost 7 months.
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Post by Tim Wescott on Apr 11, 2006 11:28:24 GMT -5
Tues. Apr. 11th.
Chest & Cardio:
Chest: Bench Press-135-15 (warmup),185-10,225-5,205-6,185-10 (weight felt really heavy on all sets,so I decided to train lighter and faster) Smith Inlclines- 150-10,150-10,150-10 Crossovers-3 x 15 with 3 plates Flyes-3 x 12 with the 45`s Dips-1 x 25 with just bodyweight Low Cable Crossovers-1 x 20 with 2 plates(held each rep at contraction for 2-3 seconds)
Cardio: Walking on inclined treadmill for 40 minutes.
Felt weak and tired, but managed to trashed my chest just the same..........cardio was intense also !!
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Post by RUBICON19 on Apr 11, 2006 14:09:21 GMT -5
Great work as always Timster
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Post by TNA on Apr 11, 2006 16:03:55 GMT -5
Looking GREAT Tim!!! Way to go brother!
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Post by Tim Wescott on Apr 12, 2006 10:27:07 GMT -5
Thanks guys!!
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Post by Tim Wescott on Apr 12, 2006 10:37:39 GMT -5
Wed. Apr. 12th.
Back,Traps,Cardio:
Back: Wide Cable Rows To Throat-4pl.-20,6pl.-12,5pl.-15 Incline Dumbell Rows-45-15,60-8,45-12 One-Arm Cable Rows-4pl.-20,6pl.-12,5pl.-15 Pulldowns Behind Neck-8pl.-15,10pl.-12,9pl.-12 Straight-Arm Pulldowns-3 x 15 with 6 plates (held each rep at the bottom for a 2 second count) Cybex Close-Grip Pulldowns-130-15,170-12,150-12
Traps: Smith Upright Row Behind Back-95-15,115-12,135-10
Cardio: 40 minutes walking on inclined treadmill.
Had to go very light and fast today as my lower back injury is flaring up bigtime!!! #flamingsmiley3zp#
Can barely bend at all. #bfallinganvil1er#
I moved and stacked a bunch of oversized cinder blocks the other day at my house,and when I woke up,I was in agony.................squatting on Moday probably didn`t help much either. #awtf6mm#
Oh well,I`ll just keep on cranking it out,and hope the pain dissipates.if not,I`m pretty much used to it now anyway!! ;D
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Post by Tim Wescott on Apr 13, 2006 13:06:27 GMT -5
Thurs. Apr. 13th.
Shoulders,Hamstrings,Abs,Cardio:
Shoulders: Lateral Raise-20-20,30-12,27.5-12,25-12 Cable Laterals Behind Back-3 x 15 with 1 plate (non-stop.alternated arms,and never rested until all sets were done) Incline Rear Delt Raises-15-15,15-15,20-15,20-15,20-15,20-15 (did these lying face down on incline.thuimbs facing each other........3 sets at 30 degrees,followed by 3 sets at 40 degrees) Cybex Seated Press-3 x 15 with 80 pounds (very little rest between sets................sat facing the machine) Cybex Seated Lateral Raise-1 x failure with 50 pounds
Trained very fast,and did not go as heavy as usual as my lower back is in agony again..............can barely walk until it is loosened up a bit !! #bheadbangsmiley7rd#
Hamstrings: Lying Leg Curls- 50-20,70-15,70-12,70-12,50 -15 Did half reps at the end of all sets.on the last set with 50 pounds.I did 5 from the top to the middle,5 more from the bottom to the middle,and 5 more full reps.
Seated Leg Curls-8pl.-15,10pl.-10,7pl.-15,7pl.-15 Did half reps at the end of all sets also.
Tried to stretch hams, but my back prevented this somewhat......no range of motion.
Step-Ups-1 x 20 no wt.,25-12,25-12,25-12 Used an extra high wooden platform for these and did one leg at a time for increased TUT.
Hyperextensions-3 x 20 no weight. No pain on these weirdly enough!! #smileydunno9gx#
Abs:
Super-Set: {Rope-Crunches-3 x failure with 10 plates {Crunches-3 x failure
Cardio: 30 minutes walking on inclined treadmill.
Damn good workout considering I was in agony all through it!!
Screw it...........it`s only pain!! #arockon6ha#
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Post by mrky03 on Apr 13, 2006 20:52:26 GMT -5
Good job Tim! lower back pain is the worst. I don't know all about your history with it but do you ever go to a chiropractor? It always helps me.
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Post by Tim Wescott on Apr 13, 2006 21:03:41 GMT -5
Thanks Joel!!
I used to see one regularly when I lived in Massachusettes,but haven`t seen one in the 3 years or so that I have lived up here in upstate NY.
I`m going to make an appointment soon though....I just can`t deal with this much longer.........especially training for some contests.
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Post by Tim Wescott on Apr 14, 2006 10:58:04 GMT -5
Fri. Apr. 14th.
Biceps,Triceps,Forearms,Abs,Cardio:
Biceps/Triceps:
Super-Set # 1: {Barbell Curls-90-12,90-121,90-10,90-10 {Skullcrushers-75-20,95-12,115-8,85-15
Super-Set # 2: {Hammer Curls-30-10,40-10,30-10 {One-Arm Dumbell Extensions-25-15,30-10,30-10
Super-Set # 3: {Cable Curls-6pl.-12,8pl.-10,7pl.-12 {Pressdowns-5 pl.-20,8pl.-10,6pl.-15
Forearms:
Super-Set: {Reverse Curls-50-15,60-12,60-10,40-15 {Wrist Curls-70-20,80-15,70-15,50-20
Abs:
Super-Set # 1: {Vertical Leg Raise-3 x failure {1/4 Situps On Decline- 3 x failure
Super-Set # 2: {Crunches -2 x failure {Hyperextensions-2 x 20 no wt.
Cardio: Walked on inclined treadmill for 45 minutes setting another PR for most calories I have ever burned.
Good one......arms looked great, and my back felt a bit better.
Glad to have the weekend off ,though I will probably do 30 minutes on the stationary bike I have in my barn.
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Post by TNA on Apr 14, 2006 15:23:09 GMT -5
Hey Tim, just a thought. How about a deep tissue massage for your back? I did this a couple of years ago when I hurt my shoulder. A couple of sessions, I was good as new.
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Post by Tim Wescott on Apr 14, 2006 15:40:13 GMT -5
Terry,I inqired at a place in the small town where I live,quite a while back and a single massage was $100.00!! I`ll live with the pain....I can buy a lot of eggs and chicken with 100 bucks!! Gonna` go check out a chiropractor ASAP though.
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Post by TNA on Apr 14, 2006 15:58:08 GMT -5
I hear ya brother!!
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