|
Post by Tim Wescott on Jan 17, 2006 10:54:47 GMT -5
Terry,I normally would do cardio right after training for 16-30 minutes,depending on the type of cardio I`m doing.ie. HIT=16-20 min.,walking on inclined treadmill =20-30 min.
At times,I will do 45-60 minutes walking ,or HIT for 20 min. on the eliptical ,followed by walking on an incline for 20,equalling a total of 40 min.,.........just to alleviate boredom. This is only done on an off day,never on a training day as I feel it`s too much.........for me anyway.
I have a tendency to lose leg size if I overdo which is usually the case,and my legs are not the greatest to begin with..........to say the least !!! LOL
This also depends on my present condition, or whether or not I`m training for a contest.
My workouts are not long,45-60 minutes as a rule, then cardio.
I am training for a show on April 1st., and since my vehicle is down(transmission is gonzo),I was going to attempt to prep without cardio,but I will start doing the 16-20 minutes starting tomorrow,as I feel the need.
I`m borrowing a vehicle from a friend, so I had to adjust things so as not to be too much of a pain in the ass ,and impose more than I have to, to get things done.
I never do cardio on leg day, as I feel it`s too much, and if you CAN do it,then you more than likely slacked on the leg workout.
How long are your workouts..........you might want to decrease training time by training faster(less rest between sets) in order to make time for cardio.
If you can do it later and it`s not too much of an inconveince,I feel this is fine too.
Just make sure your nutrition is on the money so you do not overtrain,and you recover from training .
|
|
|
Post by Tim Wescott on Jan 17, 2006 11:02:39 GMT -5
Tues. Jan. 17th.
Quads & Calves:
Leg Exts.-90-15, 130-10, 110-10, 70-15 Cybex Lying Leg Sled- 6 pl.-15, 8 pl.-12, 10 pl.-12, 7 pl.-15 Leg Press-3 pl.-15, 4 pl.-15, 5 pl.-12, 6 pl.-10 Squats-3 x 10 with 185 Step-Ups (high bench)-1x20 concentrating on one leg at a time,20 reps,no weight
Super-Set: Standing Calf Raise- 4 to failure Leg Press Calf Raise- 4 to failure
My back was really acting up today,hence the light squats.To compensate for the lack of poundage,I did them last,in a non-lock fashion,pumping them out like my legs were pistons.
Everything was done with very little rest.........took me 40 minutes for quads and around 10 for calves.
On calves,the only rest I took was walking from one machine to the other...........calves felt like they were gonna` explode.
Good workout !!
|
|
|
Post by Intensity on Jan 17, 2006 15:44:00 GMT -5
Greeeeeeeat Tim! ![:D](//storage.proboards.com/forum/images/smiley/grin.png) Show this back that he wont stop you from having a good legs workout! ![>:(](//storage.proboards.com/forum/images/smiley/angry.png)
|
|
|
Post by Tim Wescott on Jan 17, 2006 16:05:58 GMT -5
Thanks Mo.............this is the first day in a few weeks that my back has been bad !!
It would have to be leg day right?
Oh well,I got through it and it was a good workout.
|
|
|
Post by TNA on Jan 17, 2006 16:52:45 GMT -5
Terry,I normally would do cardio right after training for 16-30 minutes,depending on the type of cardio I`m doing.ie. HIT=16-20 min.,walking on inclined treadmill =20-30 min. At times,I will do 45-60 minutes walking ,or HIT for 20 min. on the eliptical ,followed by walking on an incline for 20,equalling a total of 40 min.,.........just to alleviate boredom. This is only done on an off day,never on a training day as I feel it`s too much.........for me anyway. I have a tendency to lose leg size if I overdo which is usually the case,and my legs are not the greatest to begin with..........to say the least !!! LOL This also depends on my present condition, or whether or not I`m training for a contest. My workouts are not long,45-60 minutes as a rule, then cardio. I am training for a show on April 1st., and since my vehicle is down(transmission is gonzo),I was going to attempt to prep without cardio,but I will start doing the 16-20 minutes starting tomorrow,as I feel the need. I`m borrowing a vehicle from a friend, so I had to adjust things so as not to be too much of a pain in the ass ,and impose more than I have to, to get things done. I never do cardio on leg day, as I feel it`s too much, and if you CAN do it,then you more than likely slacked on the leg workout. How long are your workouts..........you might want to decrease training time by training faster(less rest between sets) in order to make time for cardio. If you can do it later and it`s not too much of an inconveince,I feel this is fine too. Just make sure your nutrition is on the money so you do not overtrain,and you recover from training . Thanks for the advice Tim. I did try decreasing my w/o time and it did make a little difference. I mangaged to get in 25 min. on the Incline Eliptical (some new machine at the gym). The problems is I tend to carry a lot of BF (15%) in the off season and I need to do at least an hour every day. Would it be okay to do 20 min. post w/o and 45 min. later in the day?
|
|
|
Post by Intensity on Jan 17, 2006 16:59:46 GMT -5
"Would it be okay to do 20 min. post w/o and 45 min. later in the day?"
Excuse me guys for the interruption, but i would say YES… if not better! Cant fit in majority's schedule but if you can… go for it...
|
|
|
Post by Tim Wescott on Jan 17, 2006 17:46:31 GMT -5
No interuption at all Mo..........and I would also say YES!!
Great minds think alike! #smileybsflag2iv#
|
|
|
Post by TNA on Jan 17, 2006 20:04:59 GMT -5
Sweet!! ![:-[](//storage.proboards.com/forum/images/smiley/embarrassed.png)
|
|
|
Post by Tim Wescott on Jan 18, 2006 13:16:26 GMT -5
Wed. Jan. 18th.
Chest,Abs,Cardio:
Bench Press-135-12 (warmup),185-8,215-8,200-8,185-8 Barbell Incline (free weight)-135-10,155-8,175-8,135-15
Super-Set: Dips-2x failure (no weight) Cable Crossovers-2x12- with 4 plates
Tri-Set: Cable Crunches-3 x failure-9 plates Vertical Leg Raises-3 x failure Crunches-3 x failure
Cardio: Walk on inclined treadmill-20 minutes
I had to be in and out of the gym as fast as possible as I was depending on a friend who gave me a ride.........didn`t want to make him wait any longer than he had to.
I trained so fast,the weights look wimpy ,but with very little rest,they kicked my ass..........I was spent,and had a ridiculkous pump.
Finished everything in slightly less than an hour.
It was also my first day back at cardio.
I will try to get in a minimum of 3 days a week at 20 minutes.
I would normally do more cardio but my car is down and I`m dependant on other people for a ride in and out of town............................I hate imposing but what can I do,stop training? #smileydidisaythat8ws#
HELL NO!!!
Don`t know how long the car is going to take to fix,but I`m trying to make the best of it..............sure beats training in my kitchen !!!!!! #ende#
|
|
|
Post by Tim Wescott on Jan 19, 2006 11:18:48 GMT -5
Thurs. Jan. 19th.
Back,Traps,Hams,Cardio:
Super-Set: Straight-Arm Pulldowns-3pl.-15,4pl.-12,3pl.-12 Lying Barbell Rows-95-15,115-12,115-10
Super-Set: dumbell Pullovers-3 x 12 with 70 pounds Cable Rows-3 x 12 with 8 plates
Barbell Shrugs-135-20,185-15,205-15,185-15
Lying Leg Curls-70-12,90-10,drop to 50 for 5 more,75-12,drop to 50 for 5 more,50-12 plus half reps to failure from top and bottom
Seated leg Curls-7pl.-12,9pl.-12,8pl.-12
Hyperextensions-1x20 no wt. Reverse Hyper Mach.-1x15 no wt.
Cardio: 20 minutes walking on inclined treadmill
My lower back feels a lot better today but I didn`t want to test it as yesterday,I was in bigtime pain.
60 minutes total gym time!! #rockon#
|
|
|
Post by RUBICON19 on Jan 20, 2006 8:43:57 GMT -5
Good stuff Tim. Way to make due. I would walk to the gym if I had to. Some people would not even bother. NO EXCUSES for you!!!! Youve got some trophies to WIN.. #p050#
|
|
|
Post by Tim Wescott on Jan 20, 2006 12:39:37 GMT -5
Fri. Jan. 20th.
Delts,Arms,Abs,Cardio:
Delts: Seated Barbell Press- 100-12,115-8,135-8,110-10 Lateral Raises- 25-15,35-12,30-12,20-20 Incline Rear Delt Raises-20-15,25-12,25-12,25-10 Face-Pulls-(triple drop set) 8pl.-6pl.-4pl. all to failure
Biceps: Cheat Barbell Curls-85-10,100-8,115,-8 drop to 60 # for 7 more,70-10 Cable Preachers-3 x 12 with 3 plates (short rest periods)
Triceps: Seated French Press-70-15,80-12,90-8,60-12 hold each rep at bottom for 2 seconds Tricep Dips Between Benches-3 x 20 no wt. 2 seconds at bottom of each rep Dumbell Kickbacks-15-20,20-15
Forearms:
Super-Set: Reverse Curls-3 x 12 with 50 pounds Wrist Curls-3 x 20 with 70 pounds
Abdominals:
Tri-Set: Cable Crunches-2 x failure Vertical Leg Raises-2 x failure Crunches-2 x failure
Cardio: 25 minutes walking on inclined treadmill.
Total gym time ,70 minutes!!
#d010#
|
|
|
Post by Tim Wescott on Jan 20, 2006 12:47:17 GMT -5
Good stuff Tim. Way to make due. I would walk to the gym if I had to. Some people would not even bother. NO EXCUSES for you!!!! Youve got some trophies to WIN.. #p050# Thanks Randy!! Last year I was in a similar situation ,so one morning I decided I would walk and thumb my way 10 miles into town, in the 27 degree below zero weather.....after standing outside my house for 10 minutes,and realizing that not too many cars came down the road at 6 AM,I decided to forget the idea. #smileylame0xk# Walk in 10 miles,train,walk back 10 miles,3-5 times a week=catabolism incorporated!! #kickballs# Where there`s a will,there`s a way.....................or something like that !! ![:-*](//storage.proboards.com/forum/images/smiley/kiss.png)
|
|
|
Post by Tim Wescott on Jan 23, 2006 12:29:16 GMT -5
Mon. Jan. 23rd.
Quads & Calves:
Quads: Leg Extensions-90-15.130-10,110-10 drop to 70 for 10 more Smith Machine Front Squats-115-10,135-10,155-8 Leg Press-4pl.-15, 5pl.-15, 6pl.-12 Squats-185-10,225-10,275-5 DB Lunges On Inclined Platform-3 x 12 with 25 pounds Hip Adduction Machine-1 x 25 with 90 pounds
Calves: Cybex Rotary Calf Machine-150-25,170-20,190-15,210-12,210-10 drop to 130 for 10 more
Hyperextensions-1 x 20 n(no wt.,just to stretch out the back, and get blood into the area)
Had a real good day today!! #k010#
My back which was killing me early last week was much better today.........thank God!!
So far since my injury,I`ve had about 4 workouts where I attempted doing squats,and have only gone as high as 225-10...............today I hit 275 for 5 reps and could have done more but decided to play it smart!! #smileystupid0wb#
They were not my rock bottom squats but they were slightly below paralell.
As far as Smith Machine FRont Squats go,the Smith at my gym is heavier than any other one I`ve ever used.
It has a thick bar and no counterbalance pulleys ..............feels heavier than free weight!
I`m psyched to have hit 275 on squats...............actually psyched just to be able to do squats at all,as I thought I never would again in my life,my back was so screwed up! #g055#
#smileycool3oc#
|
|
|
Post by Lux on Jan 23, 2006 13:01:07 GMT -5
Hey Tim, i can relate to how your feeling by getting those squats back into the training. Makes a leg workout feel even more satisfying #a060# I still have the occasional time where i have to leave legs for a short time due to lower back troubles. I love squats and sldl's, but my job can interfere with my training by causing some discomfort. So when i can do either of these exersises for a couple of consecutive weeks, i'm loving it ;D
How did you injure yourself this time? Last year you slipped on your porch if i remember right?
|
|
|
Post by Tim Wescott on Jan 23, 2006 14:04:56 GMT -5
Hey Tim, i can relate to how your feeling by getting those squats back into the training. Makes a leg workout feel even more satisfying #a060# I still have the occasional time where i have to leave legs for a short time due to lower back troubles. I love squats and sldl's, but my job can interfere with my training by causing some discomfort. So when i can do either of these exersises for a couple of consecutive weeks, i'm loving it ;D How did you injure yourself this time? Last year you slipped on your porch if i remember right? Thanks Lux..........yeah,I feel like I really accomplished something just by using that measly 275 pounds!! I was talking to a guy after training today about how good I felt being able to finally squat again after 7 months of back pain,and he said,"now you can really inflict pain on yourself,isn`t it great" ? #smileylol1ex# He was right,imagine being happy to be able to do a monster exercise like squats.............only us muscleheads would understand it!! ;D If you do a search of my zillions of posts here you bwould find that periodically my back would go out for a week or so,then mysteriously return to normal. This time,I was in a contest in Rochester NY pumping up with a pair of 25 pounders doing laterals............when I went to set the bells down,at about knee height,I actually had to drop them.......BINGO,instant pain!!! Hurt like hell for 7 months during my prep for 5 contests..............I can do hyperextensions,but couldn`t squat,or do rowing exercises. Feels about at 70% or so now................no telling if it`ll last as last wek it was killing me again. At times during the summer,I had to ask my wife to tie my shoes,that`s how bad it was! Thanks bro.
|
|
|
Post by Mrbig7 on Jan 24, 2006 11:24:03 GMT -5
Way to work through the pain, TIM! You are a dedicated FREAK, and I mean that in the BEST way... Keep pushing and remember, you have a few people suffering with you now. Don't let us down! ![:-/](//storage.proboards.com/forum/images/smiley/undecided.png)
|
|
|
Post by Tim Wescott on Jan 24, 2006 12:09:34 GMT -5
Thanks Terry.........I must echo your sentiments......it`s good to know also, that I`m not in it alone,and that you and the other guys here are all doing their fair share of suffering.
It really helps to know that others can relate to you because we are all in the same boat!!
It`s just that my boat is "The Titanic" !! #s040#
Just kidding,whatever hurdles get in our way,we just have to be resourceful,and find a way to get around them............or through them!! #p007#
|
|
|
Post by Tim Wescott on Jan 24, 2006 12:32:45 GMT -5
Tues. Jan. 24th.
Chest,Abs,Cardio:
Chest: Bench Press-135-15(wu),185-10,225-8,200-10,185-10 Smith Machine Inclines-135-12,155-10,175-8,150-10 Flyes-3 x 12 with 45 pounds Crossovers-3pl.-20,5pl.-12,4pl.-15
Abs:
Tri-Set: {Roman Chair Situps-2 x failure {Crunches-2 x failure {Lying Leg Raise-2 x failure
Super-Set: {Vertical Leg Raises-2 x failure {1/4 Incline Situps-2 x failure
Rope Crunches-2 x failure-11pl.,9pl.
Cardio: 30 minutes walking- inclined treadmil.
#smileytoetapfingsnap0wh#
|
|
|
Post by Intensity on Jan 24, 2006 13:57:25 GMT -5
Great squats Tim! This kinds of feeling is a major part of why we love this sport that much so i'm very happy for you! Those squats are nothing but a peanut for you now that your back is back!
#smileymuscleman7kz#
|
|