Tim`s Training - 2006

[Hoopie]

Awesome arm w/o Tim! I noticed when you superset you go with a bi/tri combo instead of a double bi or tri. Whats the reasoning behind that? Just curious. With my supersets i have always gone double on the same muscle...

[chanman83]

its nice to see other people do forearms too. Great Gun's workout Tim!

[Tim Wescott]

hoopie said:

Awesome arm w/o Tim! I noticed when you superset you go with a bi/tri combo instead of a double bi or tri. Whats the reasoning behind that? Just curious. With my supersets i have always gone double on the same muscle...

Thanks guys,I appreciate the comments!!

Steve,A true Super-Set is when you do a set for each opposing bodypart like bi`s and tri`s,or quads and hams,etc.

What you are doing is Super-Setting within a bodypart.........also a good thing and very tough.

I have been thinking lately of doing biceps seperately and Super-Setting or Tri-Setting triceps after bis.

My biceps are OK,for me anyway,but my tri`s are lacking.

[mrky03]

Gotta love that never say die attitude! #bowdown3ht#

[masterschamp]

Awesome job and attitude, Tim .... You're truly an inspiration to many!

[Tim Wescott]

Thanks Keith,and right back at ya` !!

[Grant]

Tim,
You have access to a reverse hyper, you lucky SOB! I've been bugging my gym to get one but no go. As you know, they are great for back rehab and strengthening.

I got to try some of your super sets and tri- sets for triceps. Mine are also not where I want them to be. I'm having a hell of a time building up the long head despite doing alot of overhead work.

[Tim Wescott]

Grant,I credit my back being able to come back to where it is right now after my injury to doing these reverse hyopers.........could barely do bdywt. without excessive pain when I started doing them.......just set 2 new personal records on them today.

Anyone with a lower back injury would be well advised to do these bad boys,they are just great for rehabbing the back and tightening up the posterior chain.

We also have a nice Glute Ham Raise machine but I find it too uncomfotable,yet we have no formal standing calf machine or hack machine,but I make do without them.

[Tim Wescott]

Mon. July 17th.

Quads,Calves,LowerBack:

Quads:
Leg Press:
2pl.-50
3pl.-40
4pl.-30
5pl.-20
6pl.-10

150 reps total with as little rest as possible !!

Hadn`t done these in quite a while,they simply blew my quads away...............massive pump/burn and a good cardio effect !!

Super-Set # 1:
{Smith Machine Front Squats:
135-12
155-12
175-10
{Leg Extensions:
90-12
70-12
50-12

Had to rest pause the reps on leg exts.,50 pounds felt just as hard as 90 pound....there was no way I could go any heavier after those leg presses!

Super-Set # 2:
{Leg Extensions:
5 plates-12
7 plates-10
{Lying Leg Sled:
8 plates-12
6 plates-15

Used a different leg ext. machine for this SS which was right next to the leg sled.

My legs were kaput!!

Dumbell Lunges:
1 x 10 with 30 pounders,drop weight to 20 pounders for 10 more.

My legs were so rubbery at this point,balance was a big issue..........looked like I fell off the wagon doing these bad boys!! LOL #drunksmiley4op#

Adductor Machine:
1 x 35 with 90 pounds.

I shouldn`t have done these,for the last two weeks,I have had serious pain in my upper inside right thigh.........feels like it may tear.............just wanted to get some blood in the area and stretch it out,but it was painful as hell.

I`ll stop doing these until it heals, which I hope is soon,I seriously doubted if I could even do legs today, but only felt a bit of pain on these and the db lunges...........glad I trained because I blasted my legs good!!

Stretched out quads,then went to calves!

Calves:

Super-Set:
{Standing Calf Raise:
5 sets to failure with 225
{Leg Press Calf Raise:
5 sets to failure with 315

Did a lot of half reps,static holds,and stretching in the bottom position on all sets.

One Legged Calf Exts.- Cybex Rotary Calf Machine:
3 sets to failure alternating legs non-stop with 110 pounds,then did two more sets with both feet to failure using 170 pounds dropping to 130 pounds to failure.

LowerBack:
Reverse Hyper Machine:
25-15
45-12
90-10
135-10-New PR **
135-10-New PR **

Awesome workout,took about 80 minutes to complete!!

[mrky03]

Good job Tim! I was thinking on my way home from the gym today about how us older bodybuilders have to just suck it up and train even when our bodys are saying back off! Keeping this journal has been a positive experience for me because I don't want to have to post any subpar workouts! You and the other guys on this forum keep me pumped! #arockon6ha#

[Tim Wescott]

mrky03 said:

Good job Tim! I was thinking on my way home from the gym today about how us older bodybuilders have to just suck it up and train even when our bodys are saying back off! Keeping this journal has been a positive experience for me because I don't want to have to post any subpar workouts! You and the other guys on this forum keep me pumped! #arockon6ha#

I hear ya` Joel........to me the journal is very helpful in keeping on track......who wants to have to enter that they were a wimp or that they cheated on their diet?

I was keeping a diet journal here also,but it got so repitious that I stopped,I do however record it daily in a notebook.

As I said,I do not want to have to write down that I had cookies and milk and then wonder why I placed badly at my show.......it really does help.

Another good thing about it is that you can use it as a referance to see what worked well for you,and what didn`t in the past both diet and trainingwise..plus you get to see your former heavy weights turn into warmup weight over time.

With this post I have convinced myself that keeping a journal is a good thing!! LOL ;D

[Hoopie]

Sickly insane leg w/o Tim!

[mrky03]

Yeah, I know what you mean, I was going to list my daily food intake also but I eat virtually the same foods at the same time everyday!

Do you ever get so used to going without carbs that you have to remind yourself to eat them? Sounds crazy but lately thats how its been with me!

[Tim Wescott]

Thanks Hoops,I appreciate it bro...............my legs got pretty sore!!

Joel,it`s almost like you`re on autopilot when dieting.....by the way,what`s a carb? ? ;D

[Tim Wescott]

Tues. July 18th.

Chest,Abs,Cardio:

Chest:
Barbell Inclines:
135-10
170-8
185-3
200-3
170-8
150-10

Trained at a gym 50 miles away today as I brought in my computer to be looked at in a neighboring town.

Not to make excuses,but the incline was not adjustable and much higher than I would have liked,the seat killed my legs which were sore,and the damn bar kept hitting the uprights which threw me off.......would have did more weight for more reps otherwise I`m sure as I felt good and strong!!

Flyes:
40-15
50-12
60-10
45-15

Crossovers:
5pl.-12
4pl.-15
3pl.-20

30 second rest periods between sets,exaggerated slowness of the reps concentrating on the stretch and squeeze.

Pec-Machine:
70-15
100-10

Seated Benches:
8pl.-15
12pl.-10,drop to 8 for 8 more

Weights felt light but I was not used to the machines at all.......good pec workout nonetheless!!

Abs:

Super-Set #1:
{1/4 Situps:-3 x failure
{Crunches-3 x failure

Super-Set # 2:
{Ab Machine-2 x failure
{Rope-Crunches-2 x failure

Cardio:
20 minutes walking on inclined treadmill.

Good workout...felt great..........90 minutes total gym time!!

[Tim Wescott]

Wed. July 19th.

Back,Traps,Neck,Cardio:

Back:
Rack Deadlifts:
135-15 (warmup)
225-10
275-10
315-10
225-12

Lowered the pins about 5-6 inches so that I was starting from about mid shin,prior to this, I was doing them just below the knee..............felt harder and my lower back is getting much better!!

I`ll vary the height and poundages weekly or whenever I do these when and if my back allows.

Seated Cable Rows:
100-15
130-12
160-12

Slow and controlled with a good contraction.

Behind The Neck Pulldowns:
10pl.-12
9pl.-12
8pl.-15
(Very little rest between sets)

Unilateral Cybex Rows:
9pl.-12
11pl.-12
13pl.-12

Cybex Pulldowns:
6pl.-15
8pl.-12
8pl.-10

Never tried this particular machine as it just looked like it wouldn`t be too effective,but it`s not bad as a finishing exercise.

Dumbell Pullovers:
70 pounds for 20 deep reps.

After this I hung from a chinning bar and did about 40 1/4 to 1/2 rep chins,then hung and stretched out until failure.

These felt great, and I`m going to keep doing them weekly.

Hyperextensions:
1 x 20 with a 25 pound plate,dropped plate did 10 more.

Cybex Back Extensions:
1 x 25 with 150 pounds

Traps:
Dumbell Shrugs Behind Back:
3 x 12 with the 60 pounders.

Way different than regular DB Shrugs.........saw a pic of Lee Haney doing them in an old mag and thought I`d give `em a try.

They weren`t bad and I`ll do them again before I decide to keep using them or to discard them.

Neck:
Nautilus 4-Way Neck Machine:
Did one set of 30 reps in each position.

Cardio:
30 minutes walking on inclined treadmill-390 calories.

Total gym time,about 85 minutes!!

[iron58]

Awesome workout Tim! This is one of the best back routines I've seen! Man, you must really be feeling great!

[mrky03]

Great back workout brother! I love training back! #smileyapplause3ec#

[Vikingjoe93]

admin said:

Wed. July 19th.

Back,Traps,Neck,Cardio:

Back:
Rack Deadlifts:
135-15 (warmup)
225-10
275-10
315-10
225-12

Lowered the pins about 5-6 inches so that I was starting from about mid shin,prior to this, I was doing them just below the knee..............felt harder and my lower back is getting much better!!

I`ll vary the height and poundages weekly or whenever I do these when and if my back allows.

Seated Cable Rows:
100-15
130-12
160-12

Slow and controlled with a good contraction.

Behind The Neck Pulldowns:
10pl.-12
9pl.-12
8pl.-15
(Very little rest between sets)

Unilateral Cybex Rows:
9pl.-12
11pl.-12
13pl.-12

Dumbell Pullovers:
70 pounds for 20 deep reps.

After this I hung from a chinning bar and did about 40 1/4 to 1/2 rep chins,then hung and stretched out until failure.

These felt great, and I`m going to keep doing them weekly.

Hyperextensions:
1 x 20 with a 25 pound plate,dropped plate did 10 more.

Cybex Back Extensions:
1 x 25 with 150 pounds

Traps:
Dumbell Shrugs Behind Back:
3 x 12 with the 60 pounders.

Way different than regular DB Shrugs.........saw a pic of Lee Haney doing them in an old mag and thought I`d give `em a try.

They weren`t bad and I`ll do them again before I decide to keep using them or to discard them.

Neck:
Nautilus 4-Way Neck Machine:
Did one set of 30 reps in each position.

Cardio:
30 minutes walking on inclined treadmill-390 calories.

Total gym time,about 85 minutes!!

Great looking workout tim, i have a couple of questions for you.

When doing pullovers do you keep your arms straight thru the whole movement or do you bend them as you go down with the weight?

If you bend your arms do you stretch out or keep the dumbbell close to the back of your haed as you lower it?

Also on rack deads when you come back up with the weight do you straighten completely up( maybe even with a small arc backward) or do you just come back up before lockout and go back down? Hope this doesn't sound confusing ;D

[Tim Wescott]

Thanks guys!!

Joe,I do bent -arm pullovers as opposed to straight-arm pullovers generally,as they allow you to handle far more weight.

I hold the DB on my chest,take a huge breath and simply lower it as far as I possibly can while bending the elbows,when it reaches the lowest point,I reverse the action,but at the top,I don`t rest the DB,I just go right back down after taking another deep breath.

On Rack-Deads,I straighten up completelyand I also arc backwards at the top to activate the erectors more..........a throwback technique to my powerlifting days.

If you did not do this in a meet,the lift would be considered not a good lift.