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Post by mrky03 on Apr 14, 2006 17:34:55 GMT -5
I've gotten adjustments as needed for yrs. Anything to keep going huh? In my experience you need to find a good "old school chiropractor" that won't rip you off and try to keep you coming back just to make money off of you. Don't get me wrong, you might have to go a few times to get "fixed". Hope you find somebody you can trust.
The guy I go to is old school, he's a former pro wrestler, a big old dude! He has a picture in his office of him and Arnold and actually knows Joe Weider! Its always a joy to go see him he always has a story to tell and offers training advice.
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Post by Tim Wescott on Apr 17, 2006 11:51:57 GMT -5
Mon. Apr. 17th.
Quads,Calves,Abs:
Quads: Leg Press-1pl-50,2pl.-40,3pl.-30,4pl.-20,5pl.-12 This was tough, as I hadn`t did it in a long time.....tried not to rest much more than a minute between sets...........varied foot placement on all sets !! Thought I was going to throw up after the first 2 sets, but what a huge pump.......... along with some serious lactic acid burn!! #flamingsmiley3zp# Dumbell Lunges-25-12,35-10,25-12 Did these on a small wedge type incline platform,one leg at a time for increased TUT.
Super-Set #1: {Leg Extsension-90-12,90-12,70-15 {Cybex Lying Leg Sled-7pl.-12,7pl.-12,7pl.-12 Varied my foot placement on all sets of the sled.
Super-Set #2: {Adductor Machine-90-30 {Abductor Machine-70-30
Calves: Standing Calf Raise-8 sets,10-20 reps..........pyramid up,then back down,shooting for at least 10 reps on the heaviest sets.
Abs:
Super-Set: {1/4 Situps on Decline-3 x 30 {Lying Leg Raise-3 x 20
Reverse Hypers-12-no wt.,25-12,50-12
My back is screwed up still but I wanted to get some blood in there.
Reverse hypers have helped me immensly with my lower back injury. #bnotworthysmiley5cb#
Hobbled out after 65 minutes total gym time! #smileytoetapfingsnap0wh#
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Post by TNA on Apr 17, 2006 12:29:07 GMT -5
Tim, your intensity and tenacity continues to be an inspiration to all! #amuscleman4dx#
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Post by RUBICON19 on Apr 17, 2006 16:22:18 GMT -5
Not much longer now , Tim....
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Post by Tim Wescott on Apr 18, 2006 13:40:40 GMT -5
Thanks Terry.......I hear ya` Randy..........making adjustments to diet,training as fast as I can,and intensifying cardio.
Have to pose more though.............something I never do anywhere near enough of.
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Post by Tim Wescott on Apr 18, 2006 13:46:51 GMT -5
Tues. Apr. 18th.
Chest,Abs,Cardio:
Chest: Bench Press-135-15(warmup),185-12,225-5,200-8,185-10 Short rest periods between sets and this made the weight feel much heavier!! Barbell Inclines-150-8,190-5,135-12,135-10 Flyes-45-12,55-10,45-12 Crossovers-4pl.-20,5pl.-15,3pl.-25 Held each rep for a second on the last set and performed each rep extra slow.
Abs:
Tri-Set: {Roman-Chair Situps-2 x failure {Crunches-2 x failure {Lying Leg Raise-2 x failure
Rope-Crunches-2 x 30 with 10 plates
Cardio: Walked on inclined treadmill for 45 minutes,once again setting a new record for calories burned-----------622 cals in 45 minutes!! #bsteppersmiley3op#
Good one........approximately 90 minutes gym time!
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Post by mrky03 on Apr 18, 2006 16:23:32 GMT -5
Good job Tim!
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Post by Tim Wescott on Apr 18, 2006 19:38:37 GMT -5
Thanks Joel..............my back is killing me,and the diet is making me weak,but I`m still cranking it out as best I can. Oddly enough,I`m still loving it too!
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Post by Intensity on Apr 19, 2006 11:43:26 GMT -5
Come on Tim, you are almost there! Just remember the great feeling you had after your win in Boston… i'm sure this souvenir is strong enough to decrease the Pain and Weakness!
It's great to fallow your journey to this contest Tim! You are a true inspiration for us and be sure that your WOTW friends are with you every sets taking the pain with you - ok maybe not the majority of the pain, but still a small amount ;D!
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Post by Tim Wescott on Apr 19, 2006 12:50:42 GMT -5
Thanks Mo..........your words mean a lot to me,and I`m dealing with the backpain.
Actually it feels pretty good today for a change.
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Post by Tim Wescott on Apr 19, 2006 12:59:32 GMT -5
Wed. Apr. 19th.
Back,Traps,Abs,Neck,Cardio:
Back:
Super-Set: {Straight-Arm Pulldowns-4pl.-15,4pl.-12,4pl.-10 {Lying Barbell Rows-100-12,115-10,125-8
Cable Rows-7pl.-15,10pl.-12,13pl.-10 Close-Grip V-Bar Pulldowns-10pl.-12,12pl.-12 Wide-Grip Pulldowns Behind Neck-8pl.-15.10pl.-12 Cybex Seated One-Arm Rows-8pl.-15,10pl.-12
Traps: Dumbell Shrugs-100-15,80-20,80-20
Abs:
Tri-Set: {Crunches-2 x failure {Lying Leg Raise-2 x failure {1/4 Situps On Decline-2 x failure
Giant-Set: {Roman Chair Situps On GHR- 2 x 15 {Rope-Crunches-2 x 30 {Serratus Sidebends-2 x 20 {Hyperextensions-2 x 20 (no weight)
Neck: Nautilus 4-Way Neck Machine-3 sets all ways..70-110 pounds in various positions.
Cardio: 45 minutes walking on inclined treadmill.
Total gym time a little over 90 minutes.
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Post by masterschamp on Apr 19, 2006 17:34:34 GMT -5
Tim, The only pain I know about is the pain you're gonna lay on the hopes of your fellow competitors!! This is GREAT.....I'm living vicariously through yours and Mo's victories....and I didn't even have to apply pro tan!!
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Post by Tim Wescott on Apr 19, 2006 18:39:15 GMT -5
Good one Keith!! Thanks for the constant words of encouragement my friend,they truly mean a lot and help me to stay on point!!
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Post by Tim Wescott on Apr 20, 2006 11:50:45 GMT -5
Thurs. Apr. 20th.
Shoulders,Hamstrings/Glutes,Abs,Cardio:
Shoulders:
Pre-Exhaust Super-Set {Cybex Seated Lateral Machine-5pl.-15,6pl.-12,6pl.-10,4pl.-12 {Cybex Seated Press Machine-6pl.-12,7pl.-10,7pl.-8,5pl.-10
Lateral Raise-30-12,30-12,25-12
Super-Set: {Bent-Over Lateral-35-15,45-10,35-12 {Face Down On Incline Laterals-15-15,15-12,15-12
Face-Pulls-1 x 20 with 6 plates
Hamstrings/Glutes: Lying Leg Curls-50-20,90-8,80-10,70-12 Seated Leg Curls-9pl.-12,11pl.-10,8pl.-12,drop to 6 pl. for 8 more,6pl.-20 (Stretched between exercises for about a minute each time.)
Step-Ups-30-no weight,25-12,35-10,30-no weight (Did these concentrating on one leg at a time for increased TUT)
Abs:
Giant-Set: {Vertical Leg Raise-1 x failure {1/4 Situps On DEcine-1 x failure {Lying Leg Raise-1 x failure {Crunches-1 x failure {Roman Chair Situps On GHR-1 x failure {Rope-Crunches-1 x failure-9 plates {Alternate Vertical Leg Raise {Crunches-1 x failure {Serratus Crunches On Hyper Bench-1 x failure {Hyperextensions-1 x 20 no weight
Cardio: Walked for 30 minutes on inclined treadmill.
Felt great and had a lot of energy with very little back pain today!! #k0104ne#
Total gym time,about 75 minutes!!
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Post by TNA on Apr 20, 2006 12:28:41 GMT -5
My abs hurt just looking at your workout!!
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Post by Tim Wescott on Apr 20, 2006 12:33:10 GMT -5
My abs hurt just looking at your workout!! So do mine!!! ;D Been doing a little for abs everyday now for about a week or so........volume varies from higher to lower. For psychological reasons if nothing else! The Boston contest is getting closer very quickly.
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Post by RUBICON19 on Apr 20, 2006 12:39:45 GMT -5
Giant-Set: {Vertical Leg Raise-1 x failure {1/4 Situps On DEcine-1 x failure {Lying Leg Raise-1 x failure {Crunches-1 x failure {Roman Chair Situps On GHR-1 x failure {Rope-Crunches-1 x failure-9 plates {Alternate Vertical Leg Raise {Crunches-1 x failure {Serratus Crunches On Hyper Bench-1 x failure {Hyperextensions-1 x 20 no weight
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Post by Tim Wescott on Apr 21, 2006 10:50:06 GMT -5
It`s really only 10 sets,and one is for lower back...........no rest between exercises makes it killer though!!
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Post by Tim Wescott on Apr 21, 2006 11:02:20 GMT -5
Fri. Apr. 21st.
Biceps,Triceps,Forearms,Abs,Cardio:
Biceps/Triceps:
Super-Set # 1: {Seated Dumbell Curls-30-12,40-10,50-10,35-12 {Lying Dumbell Extensions-30-15,40-12,35-15,30-15
Super-Set # 2: {Cable Preacher Curls-4pl.-12,5pl.-10,4pl.-12 plus 5 half reps from the bottom {Bent-Forward Cable Exts.-7pl.-20,9pl.-15,8pl.-15
Super-Set # 3: {Bent-Forward Concentration Curls-25-12,30-10,30-10 {One-Arm DB Exts.-25-15,30-6,25-12
Forearms:
Super-Set: {Reverse Curls-50-15,60-12,60-10,50-12 {Wrist Curls-70-20,70-15,70-12,50-15
Abs:
Giant-Set: {Roman Chair Situps On GHR Mach.-2 x 15 {Crunches-2 x 50 {Lying Leg Raise-2 x 20 {Serratus Crunches-2 x 20 {Hyperextensions-2 x 20 no weight
Cardio: 45 minutes walking on inclined treadmill.
Great workout,had lots of energy and got a humongous pump.
Got several compliments from people which made me feel good.
It`s always a plus to get some positive feedback.......especially up here in the woods where I`m the only one really into bodybuilding!!
Trained fast, and finished arms in no time flat..........total gym time,around 80 minutes.
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Post by TNA on Apr 21, 2006 17:24:14 GMT -5
Amazing as usual Tim! Very encouraging!!!
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