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Post by Tim Wescott on Jul 20, 2006 9:24:06 GMT -5
Thurs. July 20th.
Shoulders & Hamstrings:
Shoulders:
Bradford Presses:
5 x 25,25,20,18,17 reps with about 90 pounds or so,not sure what the bar weighs.
Wide Upright Rows:
5 x 15,15,15,12,12 with about 70 pounds.......did these to chin height.
Plate Front Raises:
3 x 30,30,20 with 25 pound plate.
Hamstrings:
Stiff-Legged Deadlifts:
5 x 15 with about 100 pounds.
Did these standing on a cinderblock and just went for a good stretch of the hams.
Had to throw the car in the shop for some minor repairs yesterday,so I trained at home today.
I have zippo for equipment so I went light,fast,and did very high reps.
Surprisinly enough,I got a great pump, and it was what I consider a productive light day.......... considering I had no other options.
Skipped cardio,but I`ll take a long walk later today.
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Post by masterschamp on Jul 20, 2006 14:04:10 GMT -5
Tim,
You are one of the most dedicated trainers I've come across....my hat's off to you, bro!! #arockon6ha#
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Post by mrky03 on Jul 20, 2006 19:05:19 GMT -5
Thats what its about Tim! Just training your ass off with what you have available!
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Post by Tim Wescott on Jul 21, 2006 12:02:52 GMT -5
Thanks guys,I never do stiff-leggeds anymore due to my back problem,but my damn hamstrings are sore as all hell today!!  Guess I`ll start throwing them back in the routines but nothing heavy anymore,I`ll just go light to stretch the hams! |
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Post by Tim Wescott on Jul 21, 2006 12:13:00 GMT -5
Fri. July 21st.
Biceps,Triceps,Forearms,Abs,Cardio:
Biceps/Triceps:
Super-Set # 1:
{Seated Alternate DB Curls:
30-12
40-10
50-10
35-10
{One-Arm DB Extensions:
20-15
25-12
30-10
30-10
Super-Set # 2:
{Cybex Preachers:
4pl.-12
5pl.-10
4pl.-12 plus 3 half reps from the top position
{Cybex Triceps Extensions:
5pl.-15
6pl.-12
4pl.-20
Super-Set # 3:
{Bent-Forward Concentration Curls:
3 x 10 with a 25 pounder
{Bent-Forward Rope Extensions:
3 x 20,20,+15 with 7 plates
Very little rest between sets,almost like one big continuous set!!
Triceps Kickbacks:
1 x 25 with the 25 pounders
Forearms:
Super-Set:
{Reverse Wrist Curls:
20,20,20,+15 with 25 pound E-Z Curl Bar
{Wrist Curls:
20,20,20,20 with 60 pound bar
Abs:
Giant-Set:
{1/4 Situps On Decline-2 x failure
{Rope-Crunches-2 x failure with 9 plates
{Crunches-2 x failure
{Leg Raise Off Bench-2 x failure
Cardio:
30 minutes walking on inclined treadmill-400 calories!!
Total gym time was about 75 minutes.
Not a bad week of training at all..................cardio and light abs tomorrow!!
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Post by TNA on Jul 21, 2006 13:48:24 GMT -5
Very impressive Tim!! Well done my brother. #arockon6ha#
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Post by Tim Wescott on Jul 21, 2006 15:46:39 GMT -5
Thank you my Canadian brother from another mother!! ;D
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Post by mrky03 on Jul 21, 2006 16:17:16 GMT -5
OLD SCHOOL training at its best!
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Post by hossjob on Jul 22, 2006 7:46:43 GMT -5
Attaboy Tim! Damn, you just NEVER EVER quit do you! Those workouts are looking damn good! Keep it up an dtake care of that back
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Post by RUBICON19 on Jul 22, 2006 8:11:33 GMT -5
Thanks guys,I never do stiff-leggeds anymore due to my back problem,but my damn hamstrings are sore as all hell today!! Guess I`ll start throwing them back in the routines but nothing heavy anymore,I`ll just go light to stretch the hams! Oh yeah!!! Gotta love stiffs and the way they cripple you for days!!! |
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Post by Tim Wescott on Jul 22, 2006 18:15:05 GMT -5
Thanks for the comments and feedback guys,and Randy,my hams are still wrecked!!  ;D Sat. July 22nd.Cardio & Abs:Cardio:40 minutes walking on inclined treadmill-465 calories Abs:Rope-Crunches: 5 x failure with 11,10,10,10,+ 9 plates in that order Vertical Leg Raises: 3 x 15 Gonna` do cardio and abs every Saturday from now on. |
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Post by mrky03 on Jul 23, 2006 19:09:28 GMT -5
Sounds like a plan Tim. I'll bet you exceed your previous best condition!
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Post by Maximum6 on Jul 24, 2006 2:12:17 GMT -5
tim..
do you always superset your arms together??
Also..what's your oppinion on cg benchpresses.. I never seen you post that you do them in your journal. You focus on extension exercises. Is it because you feel front delts and chest are too involved in the exercise..and already doing shoulder presses the day before...it might cause over training?
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Post by Hoopie on Jul 24, 2006 3:06:43 GMT -5
Kick ass w/o's Boss! Awesome is more like it! Hardcore from start to finish, gotta love it!!!
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Post by Tim Wescott on Jul 24, 2006 12:20:03 GMT -5
Thanks guys......that`s exactly why Max,besides,close grips have always killed my wrists no matter how far I space my hands apart,and I honestly do not feel the exercise much and extensions are more directly involved without using too many assisting bodyparts.
A good exercise for some,but not for me personally.
I don`t ALWAYS Super-Set arms,but I have been for quite a while now.
At times,I`ll Tri-Set or Giant-Set them,but rarely use straight sets anymore.
I am so used to it,that I can still go pretty heavy,and it takes less time and I get a massive pump,something I think means a lot as far as growth is concerned,contrary to what most people say.
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Post by Tim Wescott on Jul 24, 2006 12:32:37 GMT -5
Mon. July 24th.
Quads,Calves,Posterior Chain:
Quads:
Barbell Squats:
135-15
185-12
225-10
275-8
250-10
225-15
My back felt pretty good today so the plan was to try to get back up in the 300 pound range with a set of 3-5 with 300 pounds even,but since I don`t squat that often, as I usually go by how my back is feeling,the 275 felt heavy enough.........actually the last 2 reps were a little tough.
I`ll probably try to start squatting more often,but I will not overule how my back is feeling since my injury.........don`t want another 7 months of agony.
Leg Press:
3pl.-15
4pl.-15
5pl.-12
3pl.-15
Super-Set:
{Leg Extensions:
90-12
90-12
90-12
70-12
{Cybex Seated Unilateral Leg Press:
210-12
210-12
210-12
210-12
Lying Leg Sled:
12plates for 12,drop to 8 plates for 10 more
(Quad Stretch)
Stretched quads for a few minutes with various stretches.
Calves:
Super-Set:
{Standing Calf Raise:
3 x failure with 225 plus half reps on all sets
{3 x failure with 315 plus half reps on all sets
Was getting a total of around 40-50 reps, plus half reps, and stretching between sets.
Posterior Chain:
Reverse Hyperextensions:
30-15
70-10
115-10
150-5 **New Personal Record
70-12
45-15
Pretty good workout......about 85 minutes total gym time.
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Post by TNA on Jul 24, 2006 20:51:05 GMT -5
Another awesome workout Tim! That's great that your back is feeling better. BOOYA!!!!! my friend, BOOYA!!!!!
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Post by Tim Wescott on Jul 25, 2006 10:15:38 GMT -5
Thanks Terry,it still feels weird and kind of out of alignment,but it feels so much better now and I`m pain free most of the time,but it does flare up if I`m not careful.
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Post by Tim Wescott on Jul 25, 2006 10:27:32 GMT -5
Tues. July 25th.
Chest,Abs,Cardio:
Chest:
Dumbell Inclines:
60-12
75-8
90-6
90-5
70-10
My back felt great cleaning the 90`s.......no problem........also the best I`ve done with them since my injury.
Flyes:
45-10
60-10
45-12
45-12
Crossovers:
3pl.-20
4pl.-15
4pl.-12
3pl.-20
Set the pulleys at about shoulder height and felt the stretch much better.
Cybex Seated Bench Press:
170-10,drop to 130 for 8 more,rest 30 seconds and 130 again for 10 more reps.
Abs:
Giant-Set:
{Cybex Ab Machine-2 x failure ,9 plates
{Crunches-2 x failure
{Lying Leg Raise-2 x failure
{1/4 Situps On Decline-2 x failure
{Cybex Ab Machine-2 x failure ,9 plates
{Vertical Leg Raise-2 x failure
No rest between sets and only rested for about 30 seconds after the first cycle before hitting it again...........almost like one huge continuous set!
Cardio:
30 minutes walking on inclined treadmill=386 calories.
Total gym time= approximately 75 minutes
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Post by masterschamp on Jul 25, 2006 12:28:43 GMT -5
Great job once again, Tim! I did my Chest this AM too!! Great minds...... ;D
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;D
