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Post by mrky03 on May 9, 2006 16:18:49 GMT -5
Good workout Tim, I know what you mean theres really no use of pushing it too heavy at this point. You just have to maintain intensity up to the next contest.
Good to have you back and again congrats on your contest!
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Post by Tim Wescott on May 9, 2006 16:21:14 GMT -5
Thanks Joel.................I really would have gone heavier but after two weeks or more with no leg training,I thought better of it...............wanna` be able to walk well enough to perform cardio.
Randy,not a big deal,I feel great and Rochester is only a month away...........June 10th.
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Post by TNA on May 9, 2006 16:50:55 GMT -5
Great to have you back Timmer! Good workout as well. I actually tried the abductor machine today for the first time. Not bad. I'm thinking of adding it and the adductor everyother workout.
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Post by Tim Wescott on May 9, 2006 17:34:58 GMT -5
Thanks brother,it`s good to be back !!
I used to think they were girlie machines, but they`re pretty effective and do have their place.
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Post by Tim Wescott on May 10, 2006 9:47:38 GMT -5
Wed. May 10th.
Continuing going kind of light this week due to the contest .
Don`t want to overrdo it and be too sore and not be able to recover from the workouts.
Chest,Biceps,Forearm Flexors,Cardio:
Dumbell Benches-60-12,80-8
Seated Bench Machine-170-10,200-8
Smith Inclines-150-10,170-8
Flyes-2 x 15 with the 40 pounders
Crossovers-25 -3 pl.,15-4pl.
Biceps:
Standing Barbell Curls-65-15,85-10,100-10,75-15
Cybex Preacher Curls-4pl.-12,5pl.-8,3pl.-15
Forearm Flexors:
Wrist Curls- 4 x 20 with 70 pounds
Cardio:
30 minutes walking on inclined treadmill-385 calories!!
85 minutes total gym time.
I`ll go heavier next week on all bodyparts,with the same brief rest periods.
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Post by Tim Wescott on May 11, 2006 10:05:28 GMT -5
Thurs. May. 11th.
Back,Triceps,Forearm Extensors,Abs,Cardio:
Back:
Dumbell Rows:
80-12
100-10
80-12
Pulldowns:
9 plates-15
11 plates-12
10 plates-12
Seated Cable Rows:
8 plates-15
11 plates-12
13 plates-10
Crossover Mach. "W" Pulldowns:
5 plates-12
8 plates-10
6 plates-10
You do these kneeling between a crossover unit taking the handles with an underhand grip,and puling them into your sides............looks like the letter"W" in the contracted position..........held each rep at contraction for a second or two.
Straight-Arm Pulldowns:
5 plates-25 reps............kind of a burnout set!!
Triceps:
Skullcrushers:
70-20
90-12
80-12
Hardly any rest between sets which made the reps hard to get.........I usually do a lot more weight or reps or both,but this was intense and my tris were on swole!
Bent-Forward Rope Extensions:
7 plates-15
9 plates-12
8 plates-15
Same scenario as above.
Pressdowns:
5 plates-15,drop to 4 plates for 12,drop to 3 plates for 12 more.
Forearm Extensors:
Reverse Curls:
40-20
50-12
50-12
Wrist Roller:
3 sets to failure with 5-15 pounds.
Abs:
Giant-Set:
{Inverted Situps On GHR Mach.-1 x failure
{Rope-Crunches-1 x 35 with 10 plates
{1/4 Situps On Decline-1 x 20
{Crunches-1 x 35
{Lying Leg Raise Off Bench-1 x 25
{Inverted Situps On GHR Mach.-1 x failure
{Rope-Crunches-1 x 25 with 10 plates
{Hyperextensions-1 x 25 no weight
Cardio:
30 minutes walking on inclined treadmill-385 calories.
Not a bad day...............I`ll go back to 45 minutes of cardio per day starting next week.
Total gym time,approximately 90 minutes.
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Post by Vikingjoe93 on May 11, 2006 11:53:38 GMT -5
How much do you incline when you walk tim and how fast do you walk?
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Post by Tim Wescott on May 11, 2006 13:15:35 GMT -5
How much do you incline when you walk tim and how fast do you walk? Joe,I start right out at 15 which is the highest incline,at about 3.8-4.0 MPH. I hold on of course or I would definately not last too long without having to run which I don`t want to do. I then vary the speed and incline alternating between high and low according to how I feel.................I very seldom go below a 10 degree incline, or 3.5 mph though............30-45 minutes. To start I usually stay at 15 degrees and at least 3.8 mph for 5-15 minutes,then I start to mix things up. |
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Post by TNA on May 11, 2006 14:10:38 GMT -5
Sick workout Tim! Way to go buddy!!!! #bpressingsmiley9yk#
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Post by masterschamp on May 11, 2006 14:22:16 GMT -5
How much do you incline when you walk tim and how fast do you walk? Joe,I start right out at 15 which is the highest incline,at about 3.8-4.0 MPH. I hold on of course or I would definately not last too long without having to run which I don`t want to do. I then vary the speed and incline alternating between high and low according to how I feel.................I very seldom go below a 10 degree incline, or 3.5 mph though............30-45 minutes. To start I usually stay at 15 degrees and at least 3.8 mph for 5-15 minutes,then I start to mix things up. Tim, Guess who's gonna do cardio during contest prep for the first time!?   I may be asking you alot of questions,bro! ;D |
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Post by Tim Wescott on May 11, 2006 15:11:38 GMT -5
Holy sh*t Keith............cardio,intensity or insanity plus drive............you`re gonna` be freakin` scary once you hit that stage!!!
Can you say shredded? ;D
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Post by mrky03 on May 11, 2006 16:41:12 GMT -5
Good one Tim! You're just going to keep getting harder and harder the longer you keep competing! Good drive and perseverance pays off!
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Post by Tim Wescott on May 11, 2006 17:59:55 GMT -5
Thanks Joel...........I`ll go heavier and faster next week with more cardio.
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Post by Tim Wescott on May 12, 2006 11:38:20 GMT -5
Fri. May 12th.
Shoulders,Traps,Hamstrings,Cardio:
Shoulders:
Standing Military Press:
95-10
115-8
135-8 (pretty hard............haven`t done these in a good while)
95-10
Behind The Back Laterals:
4 x 15 with 20 pounders (very short rest periods)
Cable Bent-Over Laterals:
2 plates-12
2 plates-12
1+ 1/2 plates-15
1 plate-20
Face Down On Incline Rear Delt Raise:
3 x 12 with 20 pounders
Dumbell Upright Rows:
40-12
50-12
60-12
(Skipped traps yesterday because of high volume so I did these today.Pulled up the sides of the body trying to pull into armpits............impossible to do but really good peak contraction at the top of the exercise)
In between these uprights, I did 3 sets of standing presses on a weird machine in the back room,went to failure on all sets, and my delts looked like basketballs!!
A lot of total sets for a small bodypart but my delts respond well to higher volume..................always have!
Hamstrings:
Lying Leg Curls:
70-15
80-12
90-12
70-12 drop to 50 for 8 more then did 1/2 reps until failure.
Stretched out hams then did............
Seated Leg Curls:
8pl.-12
10pl.-10
9pl.-12
6pl.-20
Stretched hams again,then hit cardio.
Cardio:
30 minutes walking on inclined treadmill-385 calories.
A pretty good week considering that I had to combine some bodyparts due to travelling on Monday from Massachusettes, and not being able to train again until Tuesday.
Total gym time.90 minutes or so.
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Post by TNA on May 12, 2006 16:55:48 GMT -5
Nice one Tim!! I hear ya on the standing Press. I hadn't done them for a while and DAMB they were difficult.
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Post by mrky03 on May 12, 2006 19:08:09 GMT -5
Good job as usual Tim! Keep refining that body. #bbenchpress4zy#
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Post by Tim Wescott on May 15, 2006 11:20:09 GMT -5
Mon. May 15th.
Quads,Calves,Lowerback:
Quads:
One-Legged Leg Press:
2pl.-20
3pl.-15
4pl.-12
5pl.-12
Step-Ups:
35-12
35-12
Weighted vest + 25 lb. pl.-15
Did these one leg at a time for increased TUT..............last set wore a weighted vest that must be about 12-15 pounds,plus held a 25 pound plate.
Super-Set:
{Leg Extensions:
90-12
110-10
70-15
{Cybex Lying Leg Sled:
8 pl.-10
8 pl.-10
6pl.-15
Adductor Machine:
1 x 20 with 130 pounds
Rock Bottom Squats:
225-13
After all the previous work,13 reps was all I could get on squats.
My back feels a bit better,thank God,so Maybe I`ll start squatting a bit heavier................haven`t squatted in a while and it showed.
Used to get 20 or more reps with 225 any time I wanted to,of course I usually did squats first in the workout.
At any rate,my quads were fried............did all that in around 40 minutes time,and wasn`t really rushing between sets.
Calves:
Standing Calf Raise:
225-20
315-15
405-12
280-15
Leg Press Calf Raise:
2 pl.-25
3pl.-20
3pl.-15
3pl.-15
Did half reps and stretched at the bottom on all sets when I could get no more full reps
Cybex Rotary Calf Machine:
170-20..........drop to 130-20......... drop to 90 for 20, plus half reps at the end.
Lower Back:
Hyperextensions:
no weight-20 reps
25-15 reps
25-15 reps
25-15 reps,dropped plate and went to failure.
Total gym time,approximately 75 minutes.
Hobbled to the parking lot!!
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Post by RUBICON19 on May 15, 2006 11:26:02 GMT -5
"Hobbled to the parking lot!! " Why? Didnt have your walker?? Seriously. Great workouts Tim. You are really cranking this year  |
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Post by Tim Wescott on May 15, 2006 11:41:12 GMT -5
Almost spit my coffee out Randy!! ;D
Stopped legs for more than 2 weks for the New Englands so I hope I can walk tomorrow.
Got sore last week but not too bad............didn`t go crazy as I knew I would be sorry if I did.
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Post by RUBICON19 on May 15, 2006 11:54:20 GMT -5
OH, From the looks of that, You'll be sorry...
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I may be asking you alot of questions,bro! ;D
