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Post by Tim Wescott on May 19, 2006 11:23:07 GMT -5
Thanks guys..............doing the best I can!!
Starting today and throughout the weekend,I`m gonna`eat more carbs and fats,until Monday rolls around.
Been eating extremely low cals and carbs for the most part for the last 5 days or so.
Baked potato at PW,which is the only starchy carb, salads,veggies,and a few rice cakes here and there for the rest.....which I don`t really count,except for the rice cakes which are plain,unsalted,with about 7 grams or so to each one.
So it`s 30-50 grams per day,zero for 3 days here and there,and a carb up on weekends which I don`t allow to go too high.
In other words......I`m friggin` starving!!!!! LOL #hungry3mi#
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Post by Tim Wescott on May 19, 2006 11:35:30 GMT -5
Fri. May 19th.
Biceps,Triceps,Forearms,Cardio:
Biceps/Triceps:
Super-Set # 1:
{Cable Preacher Curls:
4pl.-12
5pl.-10
6pl.-10
3pl.-15
{Seated French Press:
70-12
80-10
90-8
60-15
Super-Set # 2:
{Seated Alternate Dumbell Curls:
30-12
30-10
25-15
{Lying Dumbell Extensions:
30-15
30-12
25-15
Very short rest periods.
Super-Set # 3:
{Kneeling Cable Curls:
4pl.-15
5pl.-15
6pl.- 15
{Bent-Forward Cable Extensions:
6pl.-20
7pl.-20
8pl.-20
The curls were done by squatting down with the elbows resting on the knees.....good peak contraction
Did this Super-Set so fast it was almost like one big set...........just alternated movements back and forth which made the reps hard to get,esoecially on the last set of Extensions.
Arms were covered with a network of veins,and looked pretty good!
Forearms:
Super-Set:
{Reverse Curls:
40-20
50-15
60-12
40-15
{Wrist Curls:
60-25
60-25
60-20
60-20
Cardio:
30 minutes walking on inclined treadmill-410 calories.
10 minutes on eliptical-115 calories
525 calories total!!
Total gym time,about 75-80 minutes.
Decent week!!
#thumbsupsmileyanim9lp#
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Post by RUBICON19 on May 19, 2006 13:50:20 GMT -5
Thanks guys..............doing the best I can!! Starting today and throughout the weekend,I`m gonna`eat more carbs and fats,until Monday rolls around. Been eating extremely low cals and carbs for the most part for the last 5 days or so. Baked potato at PW,which is the only starchy carb, salads,veggies,and a few rice cakes here and there for the rest.....which I don`t really count,except for the rice cakes which are plain,unsalted,with about 7 grams or so to each one. So it`s 30-50 grams per day,zero for 3 days here and there,and a carb up on weekends which I don`t allow to go too high. In other words......I`m friggin` starving!!!!! LOL #hungry3mi# Eat up!!!!!!!!! #hungry3mi# I am thinking pancakes or waffles tomorrow morn.... #funkychicken9ke# |
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Post by mrky03 on May 19, 2006 16:18:04 GMT -5
I'm counting down the weeks that I have left before I have to start dieting. Think I'll have mexican tonight!
Good workout Tim, when you get as lean as you are its motivating when that network of veins are showing! Makes it a little easier.
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Post by Tim Wescott on May 22, 2006 12:40:52 GMT -5
Thanks Joel,yes it does help to see the progress coming,no doubt about it!!
Randy,I had a day this weekend where I ate anything I wanted to eat.....felt great to do so, and during a long diet,if I am lean enough,I think this really helps to fill me out,and releive the anxiety of a pre-contest diet.
In no way do I ever advocate cheating on your diet,but after 2 contests thus far this year already,I needed to relax a bit and not worry about counting macros or meal timing.
Would never do it if I was out of condition though!!
Woke up after eating that stuff looking full,vascular, and just as lean ,and had mega-energy on legs which follows in the next post.
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Post by Tim Wescott on May 22, 2006 12:57:46 GMT -5
Mon. May 22nd.
Quads,Calves,LowerBack,Abs:
Quads:
Super-Set # 1:
{Leg Extensions:
90-15
110-12
130-10
{Smith Front Squats:
135-12
160-10
180-8
Hadn`t done front squats in a long time and they kicked my ass,especially after pre-exhausting them with leg exts.
Weights don`t look like much,but I have to have one of the hardest leg ext. machines ever made.
Can use the whole stack or close to it on some machines,but this sucker feels heavy the way the leverage is set up or something.
Same thing for our Smith Machine.........no counterbalance pulleys, and an extra thick bar with heavy flanges on it...............bar weighs much more than on a normal Smith, and I would say more than a regulation Olympic bar also.
Anyway,this SS was tough, and blew my quads right up very quickly........hardly any rest between SS`s also!!
Super-Set # 2:
{Leg Extensions:
70-15
90-12
70-15
{Lying Leg Sled:
7pl.-15
9pl.-12
11pl.-10
Step-Ups On High Bench:
3 x 10 with 25 pounders
Adductor Machine:
130-25
170-15
Did these 16 sets in under 30 .
Calves:
Standing Calf Raise:
225-20
315-15
315-15
275-15
225-20
Also did half reps and stretching in the bottom position after every set.
Leg Press Calf Raise:
2pl.-25
3pl.-20
3pl.-20
3pl.-20
Half reps at the end with stretching here also.
Lower Back:
Reverse Hyperextensions:
25-15
40-12
55-12
70-12
40-12
Hyperextensions:
25-15
25-15
25-12 drop plate and go to failure.
Abs:
Rope Crunches:
10pl.-failure
11pl.-failure
12pl.-failure
12pl.-failure,drop to 10 pl.,failure,drop to 8pl.,failure
Pretty good workout......legs were shot!!
Total gym time- 60 minutes!!
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Post by RUBICON19 on May 22, 2006 16:21:47 GMT -5
Looks like the binge day did you good!!!  |
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Post by mrky03 on May 22, 2006 17:59:46 GMT -5
Awesome Tim! That had to burn like crazy!
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Post by Tim Wescott on May 22, 2006 18:49:18 GMT -5
It was definately a pain filled session!! #ataz8pb#
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Post by Tim Wescott on May 23, 2006 12:38:09 GMT -5
Tues. May 23rd.
Chest,Abs,Cardio:
Chest:
Incline Dumbell Press:
55-12 (warmup)
70-10
85-7
70-10
60-12
Super-Set:
{Dips:
3 x 15 no weight
{Crossovers:
5pl.-15
4pl.-20
3pl.-30
Very little rest.....almost like one big continuous set!!
Flyes:
45-12
40-12
Low Pulley Crossovers:
2 x 15 with 2 plates
(held contraction for a second or two)
Abs:
Super-Set:
{1/4 Situps On Decline:
3 x failure
{Crunches:
3 x failure
Cardio:
30 minutes walking on inclined treadmill,10-15 degrees at 3.6-4.2 MPH-411 calories.
Total gym time-75 minutes!
Still not doing benches, and trying to build my DB Inclines back up to using the 100 pounders.....been a while since I went heavy on these due to my back problems, and cleaning the weight up.....never did master the knee kick thingy with the dumbells, so I just grab `em,clean,fall back on the bench,and press!!
Alternating barbell,dumbell,and then lighter Smith inclines weekly..............will do light benches occasionally at the end of chest,or seated benches on a machine,but no longer depending on benches as my main pec exercise.
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Post by mrky03 on May 23, 2006 16:26:18 GMT -5
You're just a machine Tim! Good workout! Saw your pic in Ironman, how does it feel to be famous?
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Post by RUBICON19 on May 23, 2006 16:29:01 GMT -5
There is a pic in there??? Oh I gotta get this..
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Post by Tim Wescott on May 23, 2006 17:09:37 GMT -5
You're just a machine Tim! Good workout! Saw your pic in Ironman, how does it feel to be famous? Joel,that pic and two cents,would buy me a cup of coffee!! ;D Actually,Iron Man did an article on me in their June 2005 issue with more pics,plus it was an interview..............I think all of 4 people in the world saw it!!  ;D |
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Post by Tim Wescott on May 24, 2006 10:36:16 GMT -5
Wed. May 24th.
Back,Traps,Abs,Cardio:
Back:
Barbell Rows:
115-15
135-12
165-10
185-8
Good to able to be back doing these,but I think I`ll stay at 185 for a while...........felt a slight twinge in my lower back.
Don`t want to get sloppy either, and start heaving the weight instead of using the back/lats to pull it !!
Seated Pulley Rows:
8pl.-15
10pl.-15
12pl.-12
14pl.-10
Did these seated in a small seated press type chair/bench in front of a low floor pulley,short straight bar,and pulled into the upper waist area........felt really good!
Pulldowns Behind Neck:
10pl.-10
9pl.-12
8pl.-15
8pl.-15
Cybex Close Grip Pulldowns:
150-12
170-12
190-10
Cybex Unilateral Seated Rows:
12pl.-8,drop tp 9pl.-7,drop to 6 pl.-10-total of 25 reps each arm.
Hung from chinup bar for as long as I could to stretch out the lats.
Traps:
Barbell Shrugs:
135-20 (warmup)
185-20
225-15
275-10
185-20
Stretched from chinup bar again!
Abs:
Giant-Set:
{Vertical Leg Raise-1 x failure
{Crunches-1 x failure
{1/4 Situps-1 x failure
{Lying Leg Raise-1 x failure
{Rope-Crunches-1 x failure
{Serratus Side Crunch-1 x failure
{Hyperextensions-1 x 30 no weight
Cardio:
30 minutes walking on inclined treadmill-15 degree incline-3.3-4.3 MPH-426 calories.
Had to skip training my neck as I had someplace to be....I`ll get it in tomorrow with shoulders.
Total gym time-85 minutes!!
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Post by TNA on May 24, 2006 16:10:22 GMT -5
Amazing Tim!! Simply amazing!!
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Post by mrky03 on May 24, 2006 19:36:42 GMT -5
Love those rows Tim! Glad to hear the back is feeling better.
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Post by Tim Wescott on May 24, 2006 19:38:08 GMT -5
Love those rows Tim! Glad to hear the back is feeling better. Thanks Joel.............so far,so good!! #thumbsupsmileyanim9lp# |
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Post by Hoopie on May 24, 2006 21:48:56 GMT -5
Great looking w/os Tim! I like the giant set with Abs. Gonna have to steal that one. How often do you hit abs in a weeks time?
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Post by Tim Wescott on May 24, 2006 22:07:59 GMT -5
Thanks Steve........I normally hit them twice a week,but pre-contest,I may do low volume on a daily basis,but always at least twice weekly.
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Post by Tim Wescott on May 25, 2006 12:21:40 GMT -5
Thurs. May 25th.
Shoulders,Hamstrings,Neck,Abs,Cardio:
Shoulders:
Super-Set:
{Cybex Seated Lateral Machine:
5pl.-15
7pl.-12
8pl.-12
4pl.-20
{Cybex Seated Press Machine:
6pl.-12
7pl.-12
8pl.-10
5pl.-15
Behind The Back DB Laterals:
3 x 12 with the 25 pounders
Cable Bent-Over Laterals:
2pl.-12
2pl.-10
1+1/2 pl.-12
1pl.-20
30 seconds rest between sets!!
Bent-Over Laterals:
35-12,took 10 deep breaths then,30-12,took 10 more deep breaths then,25-12
Talk about a burn!! #flamingsmiley3zp#
Hamstrings:
Seated Leg Curls:
9pl.-12
11pl.-10
8pl.-15
8pl.-15
Did half reps at the end of every set and also stretched out the hams between each set.
Lying Leg Curls:
70-15
70-12
70-12
70-10,drop to 50 for 10 more
Also did half reps and stretching same as I did on the seated leg curls.
Neck:
Nautilus 4-Way Neck Machine;
3 sets each way,50-100 pounds,10-25 reps.
Neck Plate Raise:
1 x 30 with 25 pound plate.
Abs:
Tri-Set:
{Rope-Crunches-3 x failure 12 plates
{Serratus Crunches-3 x failure
{Hyperextensions-3 x 15 no weight
1/4 Situps On Decline:
1 x failure
Cardio:
10 minutes on Eliptical-125 calories
20 minutes walking on inclined treadmill-310 calories
Total gym time about 90 minutes!!
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;D
