Tim`s Training - 2006

[mrky03]

Pretty good week of training!!

I'd say more than pretty good! Good job brother!

[TNA]

You are a true freak of nature Tim!!! Your entire workouts were trully insane this week brother!

[Tim Wescott]

Thanks guys..........I was pretty happy with this week.

I trained a bit slower but hardly dawdled,and my power which was way down due to dieting was up a bit.

I might do this for my next contest as I think it will allow me to go heavier which hopefully will help me to retain size.

I`ll keep it intense,but just a tad more rest between sets..........I`ll still be training circles around the people in my gym.

Actually I could sleepwalk and train harder than anyone in their !! #bfallinganvil1er#

Real nice gym,with nice people,but you definately have to create your own training atmosphere,or you`ll be in trouble if making any kind of progress is your goal !!

[mrky03]

I can relate, I train in a family fitness center, nice equipment, even dumbbells up to 135's but definitely not hardcore! I'm about ready to change gyms, would have already but I didn't want to abandon my training partner.

I think resting a little longer between sets is a good idea I take up to 3 min. between sets right up to a contest and I believe it has helped me to retain size due to being able to train heavier.

[Tim Wescott]

I hear ya` Joel....my gym has nearly 25 full Olympic weight sets,dumbells that go from 5 to 50 pounds,two each in one room,then two each in another room,then from 80-100 in one rooom,and again from 80-150 in the other room,plenty of power racks(9),a Smith Machine,and two different sets of Cybex machines,Leg Press,and a Nautilus 4-way neck machine,and lots of cardio stuff.

Zero atmosphere,no real calf machine,no hack machine,zero atmosphere,lots of people wandering aimlessly around in circles,zero atmosphere...............did I mention it has zero atmosphere!? ! ? LOL

Couldn`t find a training partner if I wanted to,and I do,but after 4 years here,I have seen no one training hard, or that even remotely has a clue as to what to do!!

Not a bad gym really,I`m glad it`s here or I wouldn`t be!!

I am thankful but it sure ain`t like the gyms in my hometown.

[Tim Wescott]

Mon. June 19th.

Quads & Calves:

Quads:
Squats:
185-12
225-10
275-8
225-12

Best I`ve done squatting since my back injury last year, which prevented me from squatting for 7 months!!

I think taking my time, and playing it smart, is what helped me...............before I would rush things and end up constantly re-injuring my back.

I`ve squatted far heavier in the past, but I actually and honestly thought I would never squat again,so I`m really happy with this performance as it is another step towards the rebuilding of my back.................. I will keep building up slowly until I can use my former poundages.

All reps were done strictly, and ass to the grass as always !

Lying Leg Sled:
8 plates-12
10 plates-12
12 plates-12

Leg Extensions:
3 x 12 with 90 pounds-30 second rest intervals.

Adductor Machine:
90-25
150-15
190-15 (whole stack finally...... with strict form)

Dumbell Lunges:
3 x 10 with 30 pound dumbells.

Did these with my lead foot on a small wedge type incline platform.

Legs were literally trashed after this one!!

Calves:
Cybex Seated Leg Press Calf Extensions:
8 sets-170-350 pounds,15-35 reps.

Total gym time -60 minutes !!

Good one !! #arockon6ha#

[RUBICON19]

Nice work Tim...

[mrky03]

Hardcore Tim! Nothing like the old squats! I know what you mean, I've injured myself doing squats so many times! But I've always been able to continue somehow! I'm glad you're back is getting better!

[Tim Wescott]

Thanks guys.....I`m so friggin` happy about my back.....I thought that I was gonna` have to train around that injury for the rest of my life!!

I can now do db and bb rows,rack deads,and squats,four basics I had to give up while my back was a wreck.

Hopefully adding them in again will give me a growth spurt in the back and quad dept.

[Vikingjoe93]

Way to go tim, glad to see your back is letting you do the work you want to. Hey what is a rack deadlift, i keep seeing this term but i'm not sure what is meant by it?

[TNA]

Good stuff Tim!! Way to go brother!

[Tim Wescott]

vikingjoe said:

Way to go tim, glad to see your back is letting you do the work you want to. Hey what is a rack deadlift, i keep seeing this term but i'm not sure what is meant by it?

Thanks Shannon Joe !!

A rack deadlift is a partial deadlift off a power rack........usually from around knee height, or a bit lower.

It kind of takes the legs out of the exercise a bit and places more emphasis on the entire back.

[maxmuscleabb]

Tim, i love rack deadlifts. I had been doing them for the past couple months everyother week and the reason they worked so well is that they didnt take so much out of me,so i had more energy for the rest of the exercises.

[Hoopie]

Great w/o Tim! Good news about your back bro! AWESOME man!

[Tim Wescott]

Thanks Hoops!!

Max,rack deads are awesome,especially if you cannot do regular deads due to back issues.

[Tim Wescott]

Tues. June 20th.

Chest & Abs:

Chest:
Dumbell Inclines:
60-10
75-8
90-6
70-10

Flyes:
45-12
60-10
60-10

Crossovers:
2pl.-25
3pl.-20
4pl.-15

Seated Bench Machine:
7pl.-20
10pl.-12
12pl.-8,drop to 7 pl.,for 7 more reps

Dips:
2 x 15 bdywt.


Abs:

Tri-Set:
{Rope-Crunches-2 x failure with 10 plates
{Vertical Leg Raise-2 x failure
{Crunches-2 x failure

Great workout.......my back was fine when I cleaned the 90`s for inclines and I know soon,I`ll be back up to the 100`s.

[Hoopie]

Sounds like you have become more energized since your back stopped bothering you! AWESOME Tim! Great looking w/o, looks and sounds energized! Pound them out buddy!!!

[Tim Wescott]

Thanks Steve,I`m one of those guys that never mastered the knee kick up thing to get the dumbells in place for DB Inclines....I just grab them,clean them,and press them,so when I hit the 90`s or 100 pounders they weigh more than I do,and at times my back has limited me from cleaning them,so I haven`t done them too often.

Now that my back is feeling good again,and I build up power in this exercise,I hope to hit the 100 pounders again.

Just hoping that I avoid re-injuring myself because I`m so enthusiastic about it healing up.............gotta` be patient,but at times it`s tough to do so!!

[mrky03]

Man your strength is really climbing! Feels good doesn't it!

[Tim Wescott]

mrky03 said:

Man your strength is really climbing! Feels good doesn't it!

Yes it does....got a long way to go to get back up to my normal poundages though,which unfortunately, probably won`t be any time soon as I just jumped back on my diet for the NABBA Nationals.

Since the night of my last contest,I have been eating just about anything I wanted to eat,and I dropped cardio,until next Monday anyway.

It`s amazing what some real food,calories,and rest can do to your strength levels!! ;D

I am gonna` train a bit slower (more rest between sets on heavier movements) this time around, to hopefully retain, or even regain some strength while dieting.

I kept power up there for a while,but after three contests in a row,it dropped considerably...............it`s a long time to diet,but I`m used to it!!