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Post by Tim Wescott on Jul 6, 2006 9:32:42 GMT -5
Wed. July 5th.
Chest,Abs,Cardio:
Chest:
Dumbell Inclines:
60-10
75-8
90-5
75-8
75-8
Dips:
bdywt.-12
40-10
60-8
bdywt.-15
Flyes:
40-12
50-12
Crossovers:
2 x 15 with 4 plates
Low Crossovers:
2 x 15 with 2 plates
Seated Bench Machine:
1 x failure with 170 pounds.
Abs:
Rope-Crunches:
3 x 30 with 10 plates
Crunches:
3 x failure
Ab Machine:
3 x failure with 9 plates
Cardio:
30 minutes walking on inclined treadmill=350 calories.
Couldn`t train on the holiday as my gym was closed.
I went to a few other places and they were closed as well,so I`ll justy train on Saturday so I won`t miss a workout.
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Post by Tim Wescott on Jul 6, 2006 9:45:36 GMT -5
Thurs. July 6th.
Back,Traps,Neck,Cardio:
Back:
Lying Barbell Rows:
100-15
120-12
130-8
115-12
Seated Cable Rows:
9pl.-15
12pl.-12
15 pl.-8
10pl.-12
V-Bar Pulldowns:
10pl.-12
9pl.-12
8pl.-12
(45 second rest periods between sets)
Cybex Unilateral Rows:
9pl.-10
12pl.-10
15pl.-10
Traps:
Dumbell Shrugs:
80-20
100-15
100-15
Neck:
Nautilus 4-Way Neck Machine:
2 cycles each with 50-110 pounds depending on the position of the machine at the time.
Cardio:
30 minutes walking on inclined treadmill=356 calories!!
Total gym time=90 minutes.
Pretty good workout!
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Post by TNA on Jul 6, 2006 13:25:11 GMT -5
Nice one Timmer!!!
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Post by Tim Wescott on Jul 12, 2006 15:26:33 GMT -5
Friday July 7th.
Shoulders,Hamstrings,Abs,Cardio:
Shoulders:
Seated Smith Machine Presses:
110-10
130-8
150-6
110-10
90-15
Lateral Raise:
25-20
35-10
35-10
30-12
25-15
Cybex Seated Lateral Machine:
15-5pl.,drop to 3 pl.,for 10 more
Bent-Over Laterals:
30-15
40-12
50-10
35-12
Seated Face-Pulls:
2 x 15 with 4 plates
Hamstrings:
Lying Leg Curls:
70-15
90-10
80-12
70-12
50-20
Seated Leg Curls:
8pl.-15
10pl.-12
10pl.-12
9pl.-12
8pl.-15.drop to 6 pl.,for 10 more
Hamstring stretches between all sets.
Abs:
Crunches-3 x failure
Lying Leg Raise-3 x failure
Rope-Crunches-3 x failure-10 plates
Cardio:
30 minutes walking on inclined treadmill.
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Post by Tim Wescott on Jul 12, 2006 15:36:32 GMT -5
Saturday July 8th.
Biceps,Triceps,Forearms,Cardio:
Biceps/Triceps:
Giant-Set:
{E-Z Bar Curls:
70-12
70-12
70-10
70-10
{Skullcrushers:
70-20
80-15
80-15
70-15
{Cable Preacher Curls:
3pl.-12
4pl.-10
4pl.-10
3pl.-10,plus 5 half reps
{Seated French Press:
70-15
70-12
70-10
60-12
Super-Set:
{Cable Curls:
3 x 10-12 with 6 plates
{Pressdowns:
3 x 15-20 with 4 plates
Forearms:
Super-Set:
{Reverse Curls:
4 x 12 with 45 pounds
{Wrist Curls:
4 x 15-20 with 70 pounds
Trained extremely fast with very little rest,hence the fairly light weights,but I felt the need to go lighter.
Cardio:
30 minutes walking on inclined treadmill.
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Post by Tim Wescott on Jul 12, 2006 15:52:34 GMT -5
Monday, July 10th.
Quads,Calves,LowerBack:
Quads:
Leg Press:
3pl.-20
4pl.-20
5pl.-15
6pl.-12
7pl.-10
8pl.-8
The heaviest I`ve gone in quite a while.
Squat Machine:
185-12
225-10
275-10
315-8
Also the heaviest that I`ve been able to go since my back injury.
Dumbell Lunges:
20-15
30-12
30-12
Leg Extensions:
110-12
90-12
70-10,drop to 50 for 10 more
Very little rest between sets.
Adductor Machine:
90-30
110-20
130-15
Calves:
Super-Set:
{Standing Calf Raise:
5 x failure with 225 pounds
{Unilateral Leg Press Calf Extension:
5 x failure with 185 pounds
About 20 reps per set done slowly and concentrating on a good stretch and a strong contraction.
LowerBack:
Reverse Hyperextension Machine:
20-bdywt.
45-12
70-10
95-10
120-10
70-15
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Post by Tim Wescott on Jul 12, 2006 15:58:08 GMT -5
Tuesday,July 11th.
Chest,Abs,Cardio:
Chest:
Smith Inclines:
135-12
155-10
175-8
150-10
135-15
Light day for inclines,as well as for the entire chest............been going heavy a lot lately,soi decided to back off a bit.
Trained with less rest to keep things intense!!
Incline Cable Flyes:
12 with 3 plates
2 x 10 with 3 plates
Dips:
bdywt.-15
30-10
30-10
bdywt.-15
Pec-Deck:
1 x 15 with 5 plates,drop to 3 plates for 10 more
Abs:
Giant-Set:
{Crunches-3 x failure
{1/4 Situps On Decline-3 x failure
{Lying Leg Raise-3 x failure
{Rope-Crunches-3 x failure-10 plates
Cardio:
30 minutes walking on inclined treadmill.
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Post by Tim Wescott on Jul 12, 2006 16:07:02 GMT -5
Wednesday,July 12th.
Back,Traps,Cardio:
Back:
Rack Deadlifts:
135-20
225-10
275-10
315-8
365-8
275-10
Dumbell Rows:
80-15
100-10
100-10
Cybex Seated Rows:
9pl.-12
12 pl.-10
14pl.-6,drop to 9 pl.for 6 more
Pulldowns Behind Neck:
10pl.-12
9pl.-12
8pl.-12
Short rest periods.
One-Arm Seated Cable Rows;
4pl.-12
3pl.-15
3pl.-15
High Cable Rows:
8pl.-15
10pl.-12
12pl.-10
Smith Machine Rows:
100 pounds to failure (stood on bench)
Traps:
Dumbell Shrugs:
3 x 20 with the 80 pounders
Cardio:
30 minutes walking on inclined treadmill.
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Post by Vikingjoe93 on Jul 12, 2006 16:39:29 GMT -5
Awesome tim, looking great. I wish my gym had some of the cybex equipment.
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Post by mrky03 on Jul 12, 2006 17:21:15 GMT -5
Good job Tim! Looks like you're keeping it intense! Sick leg training!
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Post by RUBICON19 on Jul 13, 2006 6:26:02 GMT -5
Hows the back treat'n ya?
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Post by Tim Wescott on Jul 13, 2006 6:35:04 GMT -5
Randy,I have my good and bad days with it,but overall,it is much better than it was.
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Post by RUBICON19 on Jul 13, 2006 9:42:49 GMT -5
Randy,I have my good and bad days with it,but overall,it is much better than it was. Good to hear!!! |
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Post by Tim Wescott on Jul 13, 2006 14:53:13 GMT -5
Thursday,July 13th.
Shoulders,Hamstrings,Abs,Cardio:
Shoulders:
Jam`N Standing Press Machine:
100-15
120-12
140-10
160-8
170-8
Great machine,have no clue if the poundages are accurate,but I highly doubt it,not that it matters much.
Behind The Back Laterals:
20-20
25-15
30-12
30-10
20-15
Face Down On Incline Rear Delt Raises:
15-20
20-12
25-12
Cable Bent-Over Laterals:
3 x 15 with 2 plates
Jam`N Standing Press Machine:
100-15 (burnout set)
Hamstrings:
Lying Leg Curls:
3 x 15 with 70 pounds
1x20 with 50 pounds
Seated Leg Curls:
10pl.-12
9pl.-12
8pl.-15
8pl.-12
Stretched hams between all sets of each exercise.
Stiff-Legged Deadlift On Bench:
45-20
100-15
Just went light to stretch out the hammies!!
Assisted Glute Ham Raises:
3 x failure
Although we have a GHR machine,I did these kneeling on the seat of a lat machine using a stick to push off the floor while attempting to make my hams do most of the work.
Abs:
Tri-Set:
{Crunches-3 x failure
{1/4 Situps On Decline-3 x failure
{Rope-Crunches-3 x 20 with 10 plates
Cardio:
30 minutes walking on inclined treadmill.
Good one!!
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Post by Grant on Jul 13, 2006 16:22:36 GMT -5
Tim
Nice training log. Impressive numbers! I recently changed my workouts and have just switched to one body part one day per week. Got some good ideas from viewing your log.
I am doing higher volume. Thought it might be a good way to let my body heal and maybe recover better since I am getting older.
How long do your workouts generally last? Sounds like you have low back issues too. Ever do static holds on the back raises? I have been doing as kinda of a rehab thing. works pretty well and can also fell it in my glutes and hamstrings.
Keep up the good work.
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Post by mrky03 on Jul 13, 2006 17:01:06 GMT -5
Another good one Tim. I'll bet you're gonna be even better at your next show!
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Post by masterschamp on Jul 13, 2006 19:39:57 GMT -5
Great job, Tim! I still get a kick out the Jam 'N press!!! Yeah, mon!
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Post by Tim Wescott on Jul 14, 2006 4:04:02 GMT -5
Great job, Tim! I still get a kick out the Jam 'N press!!! Yeah, mon! Thanks Keith!!  We be jammin` mon!! ;D |
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Post by Tim Wescott on Jul 14, 2006 4:10:50 GMT -5
Tim Nice training log. Impressive numbers! I recently changed my workouts and have just switched to one body part one day per week. Got some good ideas from viewing your log. I am doing higher volume. Thought it might be a good way to let my body heal and maybe recover better since I am getting older. How long do your workouts generally last? Sounds like you have low back issues too. Ever do static holds on the back raises? I have been doing as kinda of a rehab thing. works pretty well and can also fell it in my glutes and hamstrings. Keep up the good work. Thanks Grant.........I find more volume and higher reps much more productive for me. I`ve always done higher volume,sometimes too high,but kept my reps in the 3-5-8 range and got strong,but gained nada as far as hypertrophy was concerned. Worse genetics on the planet,but I love the challenge. I credit getting my lower back to where it is now after my injury to doing Reverse Hyperextensions on a machine made exclusively for them. Could barely do a set of 8 with bodyweight,now I get 10 with 120 pounds ,which is not much,but it`s climbing steadily. I`ll try the static holds on hypers today..........thanks for the tip!! In the off-season,my workouts take about 45-60 minutes to complete. Pre-contest,about the same for the weights,but add in cardio and abs and it comes out to 90 minutes most days. Of course some bodyparts are finished quicker than others,but I try not to stay in the gym too long at any one day. I know guys who are in there 2-3 hours,but actual half-hearted training time, comes about to about 30 minutes with zero injtensity............I`m sure you`ve seen your share of this deadwood in your time! |
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Post by Tim Wescott on Jul 14, 2006 12:28:02 GMT -5
Friday,July 14th.
Biceps,Triceps,Forearms,Neck,Cardio:
Biceps/Triceps:
Super-Set # 1:
{Standing Barbell Curls:
70-12
90-10
110-8
80-10
{Seated French Press:
70-15
80-12
90-10
70-15
Super-Set # 2:
{Hammer Curls:
3 x 10 with the 30 pounders done simultaneously
{Lying Dumbell Triceps Extensions:
2 x 15,1 x 12 with the 30 pounders
Super-Set # 3:
{Cybex Preachers:
3 x 10 with 4 plates
{Pressdowns:
5pl.-20
7pl.-15
6pl.-15
Kickbacks:
1 x 20 with 20 pounds,drop to 15 pounders for 10 more
Forearms:
Super-Set # 1:
{Reverse Wrist Curls:
3 x 25,20,+ 20 with 25 pounds
{Wrist Curls:
3 x 30,20,+15 with 60 pounds
Super-Set # 2:
{Hammer DB Wrist Curls:
3 x 15-20 with 20 pounders
{Wrist Rockers:
3 x 15-20 with 20,15,+ 12/.5 pounders
Neck:
Nautilus 4-Way Neck Machine:
2 sets of various reps and poundages to all 4 sides of the neck, depending on which part of the neck I was working.
Hyperextensions:
bdywt. for 20 very exaggerated slow and controlled reps........tried the static holds that Grant recommended, and they`re tough,I`ll keep doing them with and without weights throughout the week when I do hypers.
Cardio:
30 minutes walking on inclined treadmill.
Good week of workouts and my body feels wiped out!! #aseeingstars5gt#
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