Tim`s Training - 2006

[Vikingjoe93]

Looking good tim , i wish my gym had some cybex equipment.

[TNA]

Absolutely sick ab workout Tim!

[mrky03]

Glad your back is feeling better Tim. You are a hard worker my man!

[Tim Wescott]

Thanks again guys...........it feels good to feel good and without too much back pain.

Joe,we have 2 different lines of Cybex,one is older than the other,some are good,others suck bigtime.

I think whoever designed them had never trained in his life!!

[chanman83]

admin said:

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

Very nice Tim, I'm glad your back is A OK!!! keep on rocking it man!!! your doing awesome!

[Vikingjoe93]

It's about time to go to those 100lb dumb bells tim!!

[Tim Wescott]

vikingjoe said:

It's about time to go to those 100lb dumb bells tim!!

Thanks Joe,I`ve done `em for a set of 5 reps,but it`s been a while.

When I get back to 8 reps with the 90`s followed by another set of 5-6 with them,then I`ll try the 100`s again.

Gotta` be extra careful not to rush my back....it`s definately not 100% yet,if it ever will be.

[Tim Wescott]

Wed. July 26th.

Back,Traps,Cardio:

Back:

Tri-Set:
{Lying Barbell Rows:
100-12
115-12
125-10
100-15
{Straight-Arm Pulldowns:
3pl.-12
4pl.-10
4pl.-10
3pl.-12
{Seated Cable Rows:
8 pl.-12
10pl.-12
12pl.-10
8pl.-12
Absoulutely no rest between set at all........per usual!

Cybex Unilateral Seated Rowing Machine:
8pl.-15
10pl.-12
12pl.-10
Went from one arm,right to the other ,then changed the pin,and kept going..............the only rest was one arm was working,and the other arm waiting to work......just like one big back and forth set .

Pulldowns Behind Neck:
2 x 12 with 8 plates.
(30 second rest period between the 2 sets.)


Traps:
Dumbell Shrugs:
80-20
100-15
100-15

In between sets of DB Shrugs,I hung from a chinning bar to stretch out my lats.....I did partial rep chins to failure,about 1/2 to 1/4 way up, then hung to failure.

Hyperextensions:
1 x 20 bdywt.
1 x 15 with 25 pound plate.
Every rep was done extra slow concentrating on the stretch and squeeze at the top!

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

Total gym time about 90 minutes !!

[sunshineslynn]

Holy cow Tim sheesh.......you are freaking crazy in the gym with that workout......

smiles
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[gti steve]

Awesome Tim!


great workout!

[Tim Wescott]

Thanks,I had people staring and scurrying out of my way as I rushed from exercise to exercise!!

[Maximum6]

Tim that is why...when i can....especially on the week where i do supersets...i go around 2am (when all the crazy people come out in vegas) to train.

[mrky03]

Like I've said before Tim, you're MR. INTENSITY!!!!

[Hoopie]

Boss what can i say, Another smashing w/o. Killer training Tim! Very motivational!

[Vikingjoe93]

Tim i am struggling with supersets, i can't imagine doing tri-sets!

[masterschamp]

Supersets, tri-sets, giant sets,...all staples of "intensity or insanity" John DeFendis style training. That guy was, and still is, an animal in the gym, and I feel so fortunate to have been mentored by him. It sure made me change my attitude about what hard work REALLY is.

Keith

[Tim Wescott]

Thanks for the props everybody!!

I love to train hard and fast and just torch a bodypart.....I define intensity as doing the most possible work,in the shortest amount of time!!

[Tim Wescott]

Thurs. July 27th.

Shoulders,Hamstrings,Abs,Cardio:

Shoulders:
Standing Press On Machine:
115-12
135-10
155-8
115-12

Lateral Raise:
20-20
30-12
40-8
25-15
25-15

Face Down On Incline Rear Delt Raise:
3 x 15 with 20 pounders

Bent-Over Cable Laterals:
1 pl.-20
2pl.-15
2pl.-12

Hamstrings:
Stiff-Legged Deadlifts On Platform:
45-20 (Warmup)
100-15
115-15
135-12

Light for stretch.

Seated Leg Curls:
9pl.-15
11pl.-12
8pl.-12

Did half reps at the end of each set until I could no longer stand the pain.

Lying Leg Curls:
3 x 12 with 70 pounds

Also did half reps on thes and quareter reps and static holds at the end of all sets.

Assisted Glute Ham Raise:
1 x failure

Did these kneeling on the seat of a pulldown unit with a stick in front of me to keep from falling....................tried hard to pull up with the hams, and get a good stretch also.........much better than the first time I tried these.

Abs:

Tri-Set:
{Rope-Crunches-2 x failure with 10 plates
{Crunches-2 x failure
{Lying Leg Raise-2 x failure

Cardio:
30 minutes walking on inclined treadmill = 410 calories.

Total gym time 85 minutes..........good one!!!

[TNA]

Chalk up another good one Tim! I just love shoulder day!!

[sunshineslynn]

#bheadbanger4ga# that is an insane workout Tim. I wish I could just watch I bet you put on a great show.....great motivation Thank you..... ;D

smiles
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