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Post by Tim Wescott on Jun 21, 2006 11:23:44 GMT -5
Wed. June 21st.
Back,Traps,Neck:
Back: Dumbell Rows: 80-15 100-10 120-8 80-12
One-Arm Seated Cable Rows: 4pl.-12 6pl.-10 5pl.-10 4pl.-12
Back stretch hang from bar until failure
V-Bar Pulldowns: 10pl.-15 12pl.-12 14pl.-10 8pl.-15 (held each rep at contraction for 2-3 seconds)
Back stretch hang from bar until failure
Cybex Seated Row Machine: 10 pl.-12 9pl.-12 8pl.-12 45 (seconds rest between sets)
Back stretch hang from bar until failure
Traps: Dumbell Shrugs: 80-20 100-15 100-15
Neck: Nautilus 4-Way Neck Machine: 3 sets in each position-70-110 pounds depending on which position I was doing.
Skipped the rack deadlifts today as my adductors are killing me(very sore),and my lower back felt like it was tweaked just a bit........didn`t want to aggravate it any further.
I`ll do hypers and reverse hypers tomorrow with hams.
Total gym time=60 minutes flat!!
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Post by Hoopie on Jun 21, 2006 11:35:42 GMT -5
Nice numbers/ w/o Tim! Smart thinking with the rack deads! Rather be safe than sorry! Great w/o boss!
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Post by Tim Wescott on Jun 21, 2006 16:57:23 GMT -5
Thanks Steve.yeah,I gotta` be careful with my lower back.
No sense trying to be heroic and sitting out the rest of the year or training half-assed around an injury just for the sake of hoisting some big weights.
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Post by mrky03 on Jun 21, 2006 18:42:00 GMT -5
Solid training Tim! You're smart to back off when your body tells you to. Comes with experience.
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Post by Tim Wescott on Jun 22, 2006 10:53:03 GMT -5
Thurs. June 22nd.Shoulders,Hamstrings,Abs,LowerBack:Shoulders:Super-Set:{Seated Cybex Machine Laterals: 4pl.-20 5pl.-15 6pl.-12 3pl.-25 {Seated Cybex Machine Presses: 5pl.-12 7pl.-10 9pl.-8 6pl.-10 Down The Rack Laterals: 30-6 27.5-6 25-6 22.5-6 20-6 17.5-6 15-6 12.5-6 10-6 That was it,one set of 54 non-stop reps..............OUCH !!! Bent-Over Laterals: 35-15 35-15 30-15 Face-Pulls: 2 x 20 with 5 plates. Hamstrings:Lying Leg Curls: 70-15 90-12 90-10 80-12 50-20 Seated Leg Curls: 5 x 12 with 8 plates plus half reps at the end of each set. (45 second rest periods between sets) Stretched hams between each set of seated leg curls. Abs/LowerBack:Super-Set # 1:{1/4 Situps On Decline-3 x failure {Crunches-3 x failure Super-Set # 2:{Rope-Crunches-3 x failure with 9 plates {Hyperextensions-1 x 20 bdwt.,2 x 15 with 25 pound plate. Good workout!! Total gym time=60 minutes!
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Post by mrky03 on Jun 22, 2006 20:09:18 GMT -5
You're a machine!
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Post by Tim Wescott on Jun 23, 2006 10:11:22 GMT -5
Fri. June 23rd.
Biceps,Triceps,Forearms,Abs:
Biceps: Dumbell Curls: 30-12 40-10 35-10 30-12
Cable Curls: 3 x 12 with 5 plates
Cybex Preacher Curls: 1 x failure with 5 plates,drop to 3 plates to failure
Thought I would go a little lighter on biceps today as my bicep tendons just got over being a little sore from the 120 pound DB Rows I did this week.
Still got a good workout in as I had very little rest beteen sets.
Triceps: One-Arm DB Extensions: 25-12 30-10 35-8 25-12
Bent-Forward Cable Extensions: 7pl.-20 9pl.-15 8pl.-15
Pressdowns: 5pl.-15 7pl.-12 4pl.-20
Cybex Seated Triceps Extensions: 1 x failure with 5 plates,drop to 3 plates to failure
Forearms:
Super-Set: {Reverse Curls With EZ-Bar: 50-15 60-12 60-10 50-12 50-12 {Wrist Curls: 65-20 85-15 85-15 85-12 65-15
Abs: Inverted Situps On GHR Machine: 4 x 15
The vascularity in my arms and forearms is just off the hook.......don`t think I`ve ever been this friggin` veiny!! ;D
Good solid week of training..........every bodypart got sore due to trying to increase poundages while training a bit slower.
Total gym time today=60 minutes!!
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Post by mrky03 on Jun 23, 2006 19:05:40 GMT -5
Veiny is good! lol Awesome training Tim, you'll just keep getting better every week up to your next show.
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Post by RUBICON19 on Jun 26, 2006 10:42:46 GMT -5
Whens the next one Tim?
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Post by Tim Wescott on Jun 26, 2006 12:16:06 GMT -5
Randy,my next contest is the NABBA Nationals on Sept. 9th. in Harrisburgh Pa.,open class as well as Over-50.
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Post by RUBICON19 on Jun 26, 2006 12:25:02 GMT -5
Oh. Little ways off then. Cool.
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Post by Tim Wescott on Jun 26, 2006 12:33:14 GMT -5
Mon. June 26th.
Quads,Calves,LowerBack:
Quads: Unilateral Leg Presses: 2pl.-20 3pl.-20 4pl.-15 5pl.-12 6pl.-12
Jam`N Squat Machine: 185-10 225-10 250-10
Dumbell Lunges: 20-10 30-10 40-10
Did these with my lead foot on a small inclined wedge type platform.....one leg at a time for increased TUT!!
Leg Extensions: 130-10 110-10 90-10,drop to 50 for 10 more
Adductor Machine: 1 x 35 reps with 110 pounds.
Calves:
Super-Set: {Standing Calf Raise: 185-20 225-15 315-12 405-10,drop to 315 for 8 more,drop to 275 for 8 more 275-12,drop to 225,for 10 more then a big slow stretch. {Leg Press Calf Extension: 300.-30 400.-20 500-12-15 500-10,drop tp 400,for 8 more,drop to 300 for 8 more then stretch 300-15,drop to 225 for 15 more then stretch.
Also did half reps at the end of most sets.
LowerBack: Reverse Hyper Machine: 25-20 50-15 75-12 100-10,drop to 75,for 5 more,drop to 50 for 5 more,drop to 25 for 5 more.
Talk about pain.
Damn good workout.......hobbled out of the gym once again!! #oldmansmiley9lq#
Total gym time 70 minutes!
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Post by Tim Wescott on Jun 26, 2006 12:36:16 GMT -5
Starting my official 100 % diet for the show today.
I was eating semi-clean since the last one three weeks ago.
Put on some weight,a bit of fat on my obliques,and I know I`m holding some water,but it was what I need in order to finish off the year strong without buckling under on the long diet.
Adding cardio back in tomorrow also......needed to chill a bit before going all out again, for this, the biggest most prestigous contest of the year for me.
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Post by RUBICON19 on Jun 26, 2006 13:16:33 GMT -5
WOW!!! Good luck TIM!!!!!!!!!!!!!
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Post by TNA on Jun 26, 2006 16:26:56 GMT -5
Looks great Tim!!! Best of luck brother!
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Post by mrky03 on Jun 26, 2006 16:50:02 GMT -5
Totally animalistic workout Tim! You are the man!
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Post by Tim Wescott on Jun 27, 2006 10:40:45 GMT -5
Thanks Joel,after seeing your leg workout I feel kind of embarassed to post mine!! LOL #smileygrouplaugh5js#
You`re an inspiration brother!! #arockon6ha#
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Post by Tim Wescott on Jun 27, 2006 10:51:04 GMT -5
Tues. June 27th.
Chest,Abs,Cardio:
Chest: Barbell Inclines: 135-10 160-5 185-5 210-3 + 2 RP reps 185-8 170-8
I used to be pretty strong on free weight inclines, and I plan on building back up to some decent poundages again........for me anyway.
No more benches.........heavy BB Inclines one week,then heavy Dumbell Inclines the next week,followed by light Smith Inclines on the third week,then repeat.
Incline Flyes: 35-10 45-10 55-10
Haven`t done these in years...felt OK,and I`ll probably do them again from time to time.
Dips: 12- bdwt. 10- 40 pound dumbell 10-60 pound dumbell,drop weight and do 10 more with bodyweight
Crossovers: 3 x 15 with 4 plates (30 second rest periods between sets
Pec-Deck: 1 x 12 with 6 pl.,drop to 3 plates for 13 more=25 rep total.
Abs:
Super-Set: {1/4 Situps On Decline: 3 x failure {Rope-Crunches: 3 x 30 with 10 plates
Cardio: 30 minutes walking on inclined treadmill=351 calories.
Just started doing cardio again and I will add 10 minutes to it per week until I top out at an hour a day............this will be adjusted as needed,as usual.
Total gym time=85 minutes.
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Post by mrky03 on Jun 27, 2006 17:53:33 GMT -5
Good one Tim. I should probably stop doing flat bb benchpress myself. They irritate my elbow like crazy. Incline dumbells feel fine! Go figure!
With the intensity that you train with Tim, you never have to worry about being embarassed! #bowdown3ht#
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Post by Vikingjoe93 on Jun 27, 2006 19:37:31 GMT -5
Good one Tim. I should probably stop doing flat bb benchpress myself. They irritate my elbow like crazy. Incline dumbells feel fine! Go figure! With the intensity that you train with Tim, you never have to worry about being embarassed! #bowdown3ht# Flat bench barbell presses really kill my shoulders but dumb bells don't seem to do that. Only problem is i can't control the big dumb bell's like i would like to, they are tough just to get in position to lift.
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