Tim`s Training - 2006

[Hoopie]

Nice w/o Tim! Back to cardio i see! Gotta love it.

[Tim Wescott]

Thanks guys............yeah getting the dumbells up is a bit*h,I have no partner, so I just go for it,but I`m sure I could do more with a handoff and someone to start the first rep for me.

Steve,back to the cardio once again,and I hate it.............kind of!! LOL

[Tim Wescott]

Wed. June 28th.

Back,Traps,Neck,Cardio:

Back:
Rack Deadlifts:
135-15 (warmup)
225-10 (extended warmup)
275-8
315-6
365-6
315-10

Loaded the bar up to 405,looked at it, then promptly unloaded that bad boy!! ;D

My back is a little out of whack since those 120 pound DB Rows two weeks ago,and this is only my second time doing this exercise in almost a year,so I think I`ll build up to the higher weight over time.

My deads were never too good anyway, and I don`t want to get laid up for another 7 months........better safe than sorry, and the 365 wasn`t an easy set for me by any means.

Once I can get 2 sets of 8 with the 365,I`ll go up to 390,and work towards 405 from there.

Seated Cable Rows:
120-12
150-10
180-8

2 Dumbell Rows (head braced on incline bench):
40-12
50-10
60-8

Tried hard to squeeze the back at the contraction point by holding the weight at the top for a second or two.

Seated Cybex Rows:
8pl.-15
10pl.-12
12 pl.-10 plus 10 half reps

Traps:
Barbell Shrugs:
185-20
225-15
275-12
300-10

Neck:
Nautilus 4-Way Neck Machine:
2 sets in all positions,50-110 pounds depending on which position I was in at the time.

Cardio:
30 minutes walking on inclined treadmill=356 calories.

Pretty good day.............took about 90 minutes to complete as I took ample rest periods between sets of rack deads.

Lots of energy.

[RUBICON19]

Loaded the bar up to 405,looked at it, then promptly unloaded that bad boy!!

[Tim Wescott]

rubicon19 said:

Loaded the bar up to 405,looked at it, then promptly unloaded that bad boy!!

#smileygrouplaugh5js#

Just trying to avoid injury at any cost!!

[TNA]

Nice one Tim! Way to go!!!

[mrky03]

Good call Tim, you can't train if you're injured! I think its best to use the aproach that your using and go up in weight gradually. Good one, as usual my friend!

[Hoopie]

Tim you have done one of the most hardest things to do in the gym. How many times i have said ahh what the hell go for it when i knew i shouldn't. Along with so many others in this sport. hats off to you for thinking about what could happen if it goes wrong. Takes a bigger man to suck up his pride a little and play it safe..GREAT/GOOD THINKING!

[Tim Wescott]

Thanks guys.......just trying to use my head and not let my ego take over.

Basically just practicing progressive resistance.............one of the first things we learn when we start training.

[Tim Wescott]

Thurs. June 29th.

Shoulders,Hamstrings,Abs,Cardio:

Shoulders:
Standing Machine Presses:
two 25 pound plates a side-15
two 25 pound plates a side,plus two 10 pound plates-12
two 45 pound plates a side-10
two 45 pound plates a side,plus two 10 pound plates-8
two 25 pound plates a side,plus two 10 pound plates-12

I had no clue what to expect from this machine as I never tried it before.......it`s another one of the ones from Jam N`Fitness.......weird looking machines, but not bad at all.

When you press,the path of the machine goes up and a little out in front of you........smoked my delts bigtime,and I`ll be using it again!!

Lateral Raise:
20-20
30-12
30-12
30-12

Behind The Back Laterals:
20-15
20-15
15-20

Super-Set:
{Seated Face-Pulls:
40-12
40-12
40-12
30-15
{Cable Bent-Over Laterals:
2 pl.-15
2 pl.-12
2 pl.-12
1 and 1/2 pl.-15 (5 pound add on plate)

Hamstrings:
Lying Leg Curls:
70-15
80-12
80-12
80-10 plus 5 half reps
50-20

Stretched hams in between each set

Seated Leg Curls:
7pl.-15
7pl.-15
7pl.-15
7pl.-12
7pl.-12,put on 10 plates,and did 5-6 half reps in the top position,then put on 6 plates, and did 10 half reps in the bottom position,holding at the contraction on each rep.

Did these a lot lighter than I normally would,but I wanted to try doing each rep super slow.........they killed me,had my hamstrings cramping up bigtime!!

Really slow both up and down, and a tight sqeeze at the bottom,followed by hamstring stretches in between each set.

Abs:

Giant-Set:
{Crunches-1 x failure
{Lying Leg Raises-1 x failure
{1/4 Situps On Decline-1 x failure
{Vertical Leg Raise-1 x failure
{Rope-Crunches-1 x 50 with 9 plates
{Hyperextensions-1 x 20 with bdywt.

Cardio:
30 minutes walking on inclined treadmill=345 calories.

Total gym time=90 minutes.

[mrky03]

Totally awesome training! You'll be in top form for your next show no doubt!

[Tim Wescott]

Thanks Joel......I`m gonna` be increasing cardio quite a bit for this contest, as well as really getting stringent on my diet this time around.

A big show and a prestigous one and I think I can be a lot more conditioned with a few changes to my normal pre-contest regimen.

[Tim Wescott]

Fri. June 30th.

Biceps,Triceps,Forearms,Abs,Cardio:

Biceps/Triceps:

Super-Set # 1:
{Barbell Curls:
65-15
85-10
100-10
70-12
{Skullcrushers:
70-20
90-12
110-8
80-12

Super-Set # 2:
{Cybex Preachers:
5pl.-10
5pl.-8
3pl.-12
3pl.-10 plus 3 half reps in bottom position,and 3 half reps in top position
{Cybex Triceps Machine:
5pl.-20
6pl.-12
6pl.10,drop to 3 pl.,for 10 more
3pl.-25 for a burnout set

Giant-Set:
{Crossover Curls-1 x 15-3 plates
{V-Bar Pressdowns-1 x 15-5 plates
{Crossover Curls-1 x 15-3 plates
{V-Bar Pressdowns-1 x 15-5 plates

My arms were mega-pumped, and extremely vascular.....I even impressed myself !!! ;D

Forearms:

Super-Set:
{Reverse Wrist Curls:
25-20
25-15
25-12
20-20
{Wrist Curls:
65-20
80-15
80-12
65-15

Wrist Roller-2 x 12 with 7.5 pounds.

That was it my forearms looked insanely vascular and I could hardly hold onto my water bottle.

Abs:

Giant-Set:
{Crunches-1 x 75
{Lying Leg Raise-1 x 25
{1/4 Situps On Decline-1 x 20
{Vertical Leg Raise-1 x 15
{Cybex Back Extension Machine-1 x 50 with 10 plates

Cardio:
30 minutes walking on inclined treadmill=355 calories burned.

Total gym time=90 minutes.

Great workout, and a pretty good overall week of training.

[TNA]

Chalk up another good one Tim!!!

[Tim Wescott]

Mon. July 3rd.

Quads,Calves,LowerBack:

Quads:
Leg Press:
3pl.-15
4pl.-15
5pl.-15
6pl.-12

60 seconds rest between sets.

Jam`N Squat Machine:
185-12 (close stance,feet together)
225-10 (shoulder width stance)
275-10 (wide stance)

The 275-10, is the best I`ve done on this exercise since hurting my back...............a good sign!!

Dumbell Lunges:
20-15
30-12
40-10
Did them one leg at a time with my lead foot on a small inclined platform.

Leg Extensions:
110-12
90-12
70-12

30 seconds rest between sets.

Adductor Machine:
110-20
150-15

Leg Extensions:
50-35

This killed me as my legs were just about shot by now........did each rep as slow as I could.......... focusing on the contraction.

My goal was 50 reps and I`m gonna` try a little hader to get it next time if I have to sit there and rest pause the reps for 10 minutes straight.....should have done that today actually!!

Calves:

Super-Set:
{Standing Calf Raise:
5 x failure with a constant weight of 300
{Leg Press Calf Extensions:
5 x failure with a constant weight of 400

LowerBack:
Reverse Hyper Machine:
bdywt.-20
45-12
90-12
115-10
45-15

[masterschamp]

Great job Tim....no secret as to why you are a bodybuilding success.

[Tim Wescott]

Thanks Keith,I appreciate it much bro!

My back is acting up a little, so I didn`t do squats today,but I`ll try `em again next week if my back is willing!!

[RUBICON19]

admin said:

Thanks Keith,I appreciate it mucvh bro!

My back is acting up a little, so I didn`t do squats today,but I`ll try `em again next week if my back is willing!!

Ever been to a chiroprator?

Jen swears by hers..

[Hoopie]

Kick ass leg w/o and lower back boss! 35 reps with 50lbs at the end of all that leg asassination is freaking incredible! I may have to try that one day....

[Tim Wescott]

Thanks guys.....haven`t seen a chiro in a few years now,but used to go weekly for quite a while.

I`m probably gonna` do it again soon as my back just isn`t right!!