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Post by RUBICON19 on Jun 3, 2006 12:24:09 GMT -5
Good stuff Tim. You are really focused this year. More so than last even and it shows!!!! You are going to do GREAT...
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Post by Tim Wescott on Jun 3, 2006 14:58:52 GMT -5
Thanks guys,i really do appreciate the encoragement......you guys keep me pumped up !!
I`m the only one up here in the woods busting balls,and without you guys giving me feedback,either good or bad,it would only be that much harder to stay focused.
Keith,we would more than likely get arrested for scaring the living sh*te out of everyone in the gym with our intensity if we teamed up !! #arockon6ha#
When I train with a partner,my mission is to bury him,and I know that if I was training with you,it would be me who was the one digging myself out of the ground!! #bowdown3ht#
Thanks again my iron brothers!! #woot4ho# #woot4ho#
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Post by Tim Wescott on Jun 3, 2006 15:11:58 GMT -5
Sat. June 3rd.
Biceps,Triceps,Forearms,Cardio:
Biceps/Triceps:
Super-Set # 1:
{Seated Alternate DB Curls:
30-15
40-10
30-12
{Lying DB Extensions:
30-15
40-10
30-15
Super-Set # 2:
{Cable Preacher Curls:
4pl.-15
5pl.-12
6pl.-10
{Pressdowns:
6pl.-20
8pl.-15
10pl.-10,drop to 6pl.-for 10 more
Super-Set # 3
{Bent-Forward Concentration Curl:
30-10
30-9
27.5-10
{One-Arm DB Extensions:
25-12
25-10
22.5-12
Bent-Forward Cable Extensions:
1 x 25 with 8 plates
Forearms:
Super-Set:
{Reverse Curls:
3 x 15 with 60 pound E-Z Curl bar
{Wrist Curls:
3 x 20 with 70 pounds
Hammer Grip DB Wrist Curls:
20-15
20-15
15-15
Did these kneeling on the floor with forearms across the side of a bench.......hammer grip.
Cardio:
10 minutes HIIT Cardio on Eliptical
Walked on inclined treadmill for 20 minutes
Total cals burned-365
Total gym time-approximately 60 minutes.
Had to make it a quick day as I had a lot of running around to do today..just got back home a short while ago.
Very high carbs today as I beging my depletion tomorrow and depletion workouts along with low to no carbs M,T,and W,before carbibg up and heading for the show on Friday morning.
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Post by TNA on Jun 3, 2006 15:33:33 GMT -5
Another great on Tim! Good going buddy. ;D
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Post by mrky03 on Jun 3, 2006 17:36:28 GMT -5
Man that was a good one, intense as usual!
There's not many contests here in Ky. anymore either, I have to go out of state to compete now.
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Post by Tim Wescott on Jun 3, 2006 18:17:37 GMT -5
Thanks Joel,took me no time at all to do arms.
Don`t forget guys,I travel to all the conests that I do....this one is about 4 hours away some are much furher though.
If you guys grab a map and look for Hermon NY (if it happens to be on the one that you have,you`ll see how far north I am,it would be closer to do contests Canad,and I may do a few up there in the future.
Funny,when I lived in Port St. Lucie Florida,there was a lot of contests all the time.
I competed in Orlando,Deltona,Port St. Lucie,West Palm Beach,and Ft. Lauderdale many times.
I could get to any contest in South Florida in 3-4 hours,even if it was on the west coast ,though I never competed over there.
I have competed in 7-8 states and traveled my ass off to get to sdome of the shows.
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Post by mrky03 on Jun 3, 2006 19:04:15 GMT -5
Wow impressive Tim! That takes time and money, competing isn't cheap is it?
We used to have at least six AAU shows and probably that many NPC shows a year hear in Ky. Now we're down to three NPC shows a year.
They are good shows though the Bluegrass Championships promoted by Tricky Jackson [team uninverse winner] is in the summer , the Northern Ky. Championships promoted by Roger and Sandy Riedinger[Beverly International] in the early spring and the Ky.State Championships are promoted by Brent Jones [National Level Champion]
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Post by Tim Wescott on Jun 3, 2006 19:32:12 GMT -5
Yes it does get expensive.....that`s why I was offline last year for 7 months......what with the 5 contests that I did,and food and bills,gym fees, and car problems,etc. etc.,I just couldn`t afford to get it fixed at times,and when I did have extra cash to do so,there was the problem of an inept idiot who called himself a "computer repairman"!! ;D
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Post by Tim Wescott on Jun 3, 2006 19:34:17 GMT -5
I thought Roger and Sandy put on quite a few contests down there!! #wtfmore0gm#
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Post by mrky03 on Jun 3, 2006 19:48:15 GMT -5
They promote the Northern Ky. every year, they used to put on the State Championship until Brent took it over.
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Post by Tim Wescott on Jun 5, 2006 9:46:14 GMT -5
Mon. June 5th.
Upperbody,Abs,Cardio:
Chest-Tri-Set:
{Crossovers-1 x 25 with 2 plates
{Dip-1 x 15 no weight
{Crossovers-1 x 25 with 2 plates
Back-Tri-Set:
{Pulldowns To Front-1 x 25 with 8 plates
{Straight-Arm Pulldowns-1 x 15 with 3 plates
{Cybex Seated Row-1 x 15 with 9 plates
Shoulders-Tri-Set:
{Lateral Raise-1 x 20 with 22.5 pounds
{Bent-Over Laterals-1 x 15 with 27.5 pounds
{Cable Laterals Behind Back-1 x 15 each arm with 1 plate
Arms-Giant-Set:
{Cable Preachers-1 x 15 with 4 plates
{Pressdowns-1 x 30 with 5 plates
{ Standing Alternate DB Curls-1 x 15 with 27.5 pounds
{One-Arm DB Exts.-1 x 15 with 20 pounds
Abs:
Giant-Set:
{1/4 Situps On Decline-2 x failure
{Crunches-2 x failure
{Lying Leg Raise-2 x failure
{Ab Machine-2 x 60 with 10 and 11 plates respectively
Super-Set:
{Rope-Crunches-2 x 35 with 10 plates
{Vertical Leg Raise-2 x failure
Hyperextensions-1 x 30 no weight (nice and slow,squeezing at the top)
Cardio:
30 minutes walking on inclined treadmill-350 calories.
This was the first of my depletion workouts for my contest which is this Saturday.
I`ll be doing this 3 days in a row while going zero carbs for the 3 days before I carb up.
Light and fast, with an extreme emphasis on squezing and stretching the muscles, in an effort to deplete glucose and glycogen stores.
I did all this almost non-stop,in circuit training style,with hardly any rest at all...........just shook my arms a bit and took a few deep breaths and kept on going.
Picked exercises where I wouldn`t have to load and unload plates so I could keep moving fast.
I`ll do two cycles of different exercises tomorrow, and try to train even faster if possible.
No more leg training until after the contest.
Total gym time=55 minutes!!
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Post by sunshineslynn on Jun 5, 2006 13:31:49 GMT -5
#smileycheeleader9un# Look at you go I just get tired reading all that....I am sure your going to knock em dead.
smiles
s
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Post by Tim Wescott on Jun 5, 2006 14:12:52 GMT -5
Thanks Sheri........I`m pretty satisfied with my conditioning,just need to drop water and I`ll be good to go !!
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Post by RUBICON19 on Jun 5, 2006 15:52:55 GMT -5
This is it. Final week again.... You are a mad man Tim...
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Post by TNA on Jun 5, 2006 16:02:49 GMT -5
You da man Tim...a little more to go brother!! #k0104ne#
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Post by Tim Wescott on Jun 5, 2006 16:06:10 GMT -5
You da man Tim...a little more to go brother!! #k0104ne# Can`t wait to get there Terry...........thanks bro!! |
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Post by Tim Wescott on Jun 5, 2006 16:10:00 GMT -5
Randy,those weights weren`t heavy but I got a ridiculous pump.
One thing I`m gonna` try for a while after I`m done competing is to do Tri-Sets with heavy weights and lower reps off-season for lats......I got a hell of a tight pump in my lats and all across my upper back today from that fast light stuff.
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Post by RUBICON19 on Jun 5, 2006 16:21:20 GMT -5
Good stuff Tim....
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Post by mrky03 on Jun 5, 2006 17:42:03 GMT -5
The Blonde Bomber would be proud of that workout, Tim!
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Post by Hoopie on Jun 6, 2006 9:00:26 GMT -5
Getting closer boss, hows things looking/coming along? Your w/o's are still insane. You can definately see the focus and intensity that you have right now coming out in your w/o's...
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