Tim`s Training - 2006

[mrky03]

Whew! Tim, you thrive on pain!

[Tim Wescott]

I think I overdid it Joel,but since I train each bodypart once weekly,not too big of a deal.

[Tim Wescott]

Tues. May 16th.

Chest,Abs,Cardio:

Chest:
Barbell Inclines (free weight):
135-10
165-5
200-3
185-6
160-8
135-12 (2-3 second pause on each rep)

Flyes:
40-12
50-12
45-15

Crossovers:
4pl.-15
5pl.-12
3pl.-20

Dips:
1 x 15 no weight

Very little rest between any sets.

Gonna` quit benching for a while, and alternate Barbell ,Smith,and Dumbell Inclines as my main chest movement.

May throw some light benches in at the end of chest at times, if I feel like it...................but going by feel as usual.

Abs:

Tri-Set:
{Cable Crunches- 1 x failure-10 pl.,1 x failure,11 pl.
{Crunches- 2 x failure
{Lying Leg Raise- 2 x failure

Super-Set:
{Vertical Leg Raise-2 x failure
{1/4 Situps On Decline-2 x failure

Cardio:
30 minutes walking on inclined treadmill-400 calories.

Pretty good day............legs were not as sore as I thought they would be.

Total gym time-75 minutes.

[RUBICON19]

Looks good Tim. Hows the diet going? Whats the plan of attack now?

[Tim Wescott]

Randy,last Friday, and all through the weekend, I ate lots of carbs,weighed and measured nothing,and ate whenever I felt like it.

Kept the diet clean,but it was good to relax it a bit.

As of yesterday,very minimal carbs,all the way through to the next contest on June 10th.

I`m trying to eat only small amounts of veggies and salads for fiber, and to help give me a full feeling............the only starchy carbs are a potato at post-workout.

I will re-carb every 3-4 days just to replenish and to refuel so to speak.

Only brown rice, oatmeal,or a baked potato in small amounts................gotta` get more striated and ripped, although I`m lean and hard,I want to look more defined and denser.

[RUBICON19]

Good stuff Tim. Good luck!

[mrky03]

Sounds like a plan Tim, it seems like the longer you diet the harder you can get. Keep pushing.

[TNA]

Go for it Tim! Looks good brother!!!

[masterschamp]

Really like your diet strategy, Tim....VERY similar to what I do.

[Tim Wescott]

Great minds think alike bro!! ;D

[Tim Wescott]

Wed. May 17th.

Back,Traps,Neck,Cardio:

Back:
Rack Deadlifts:
135-15
225-12
315-10
225-12
Did these from a little below knee height............since my lower back has been feeling much better,I`m trying to add in deads,squats,rows,etc.,building power back up slowly, as to not aggravate my injury!

Haven`t really been able to do any of these exercises for almost an entire year now.

Barbell Rows:
135-12
155-10
165-8

One-Arm Cable Rows:
4 pl.-12
6 pl.-10
5 pl.-12

Straight-Arm Pulldowns:
6 pl.-12
7 pl.-12
5 pl.-12
About 30 seconds rest between sets.

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 Barbell Pullovers:
30-12
40-12
50-12
Never really tried these.........very tough on the rotator cuffs/shoulders, and you can`t use much weight if you do them correctly,but what a stretch in the upper lats!!

Pulldowns Behind Neck:
9 pl.-12
11 pl.-8
7 pl.-20

One-Arm Smith Machine Rows:
1 x 12 each arm 70 pounds

Traps:
Dumbell Shrugs:
80-20
90-15
100-12

After these, I strapped myself to a chinup bar, and did very short range partial chins to failure,holding for a second or two at the top of each partial rep,then when I could do no more,I just hung and stretched for as long as I could.

Neck:
Nautilus 4 -Way Neck Machine:
2 x failure each way with 70-100 pounds in the different positions.

Cardio:
30 minutes walking on inclined treadmill-420 calories.

Doing more volume for back to see how it responds.............my back is a major lagging bodypart, so we`ll see if this makes things happen.

Still gotta` try to not be tempted to get sloppy, now that I`m back to deads and rows...........wanna` feel the back, moreso than just move the weight from point A to point B.

Good one.............approximately 90 minutes total gym time.

[TNA]

Looks great Tim!! I hear ya on the deads. I was really weak last week with them. I'll see how I am tomorrow. All we can do is just plug away!!!!

[mrky03]

Good job Tim, yeah just increase your weights gradually. We don't want no more stinkin injurys!

I agree execution is very important. Does'nt it just drive you nuts to see some of the younger guys just yanking and throwing the weight just to get it from point A to point B.

[Tim Wescott]

Thanks Joel................yes it does,I call it "Ego Training" !!

My lower back feels a bit off right now,hope it`s OK tomorrow.

Whole back feels stiff and worked............I love it.

[Tim Wescott]

Thurs. May 18th.

Shoulders,Hamstrings,Abs,Cardio:

Shoulders:

Super-Set:
{Lateral Raise:
25-12
30-12
30-10
{Seated Barbell Press:
100-12
115-7
95-10

Laterals Behind Back:
3 x 12 with 25 pounders
30-45 second rest periods betwen sets.

Bent-Over Laterals:
30-15
40-12
50-10

Rear Delt Raises:
3 x 15 with 20 pounders
Did these lying face down on an incline bench set at 40 degrees,with about 25-30 seconds rest between sets.

Incline Front DB Raise:
10-20
15-15
20--12
Did these lying face down on incline bench set at 50 degrees.

Hamstrings:
Seated Leg Curls:
8 pl.-20
10 pl.-15
12 pl.- 8 drop to 6 pl. for 12 more
8 pl.-15 plus half reps at the end of set.

Lying Leg Curls:
4 x failure
Did half reps after all full reps were completed...........didn`t count reps just went until it hurt!!

Stretched out hams between every set of both exercises.

Abs:
Roman Chair Situps On GHR Machine:
5 x failure

Tri-Set:
{Rope-Crunches:
1 x 30 with 11 plates
{Serratus Crunches:
1 x failure
{Lying Leg Raise:
1 x failure

Cardio:
Eliptical Machine-10 minutes.

Inclined treadmill-20 minutes.

Total cals burned-380

80 minutes total gym time.

[masterschamp]

That's 80 of the most damn productive minutes you'll ever see anyone spend in a gym! Impressive as always, Tim!

[Tim Wescott]

Thanks Keith...............I trained so fast today that I could barely get any reps on the presses what with the pre-exhaust Super-Sets............but as I always say,if it feels heavy,then it is heavy regardless of the numbers on the bar!!

[mrky03]

Good one Tim! Those pre exhaust delt workouts do burn like fire! Be careful with that back. Those deadlifts really make a big difference don't they?

[TNA]

Awesome once again Tim!!

[Intensity]

admin said:

Thurs. May 18th.

Shoulders,Hamstrings,Abs,Cardio:

Shoulders:

Super-Set:
{Lateral Raise:
25-12
30-12
30-10
{Seated Barbell Press:
100-12
115-7
95-10

Laterals Behind Back:
3 x 12 with 25 pounders
30-45 second rest periods betwen sets.

Bent-Over Laterals:
30-15
40-12
50-10

Rear Delt Raises:
3 x 15 with 20 pounders
Did these lying face down on an incline bench set at 40 degrees,with about 25-30 seconds rest between sets.

Incline Front DB Raise:
10-20
15-15
20--12
Did these lying face down on incline bench set at 50 degrees.

Hamstrings:
Seated Leg Curls:
8 pl.-20
10 pl.-15
12 pl.- 8 drop to 6 pl. for 12 more
8 pl.-15 plus half reps at the end of set.

Lying Leg Curls:
4 x failure
Did half reps after all full reps were completed...........didn`t count reps just went until it hurt!!

Stretched out hams between every set of both exercises.

Abs:
Roman Chair Situps On GHR Machine:
5 x failure

Tri-Set:
{Rope-Crunches:
1 x 30 with 11 plates
{Serratus Crunches:
1 x failure
{Lying Leg Raise:
1 x failure

Cardio:
Eliptical Machine-10 minutes.

Inclined treadmill-20 minutes.

Total cals burned-380

80 minutes total gym time.

This is what i would put as description for the word PAIN in the dictionary!

Good job Tim!