|
|
Post by TNA on Jul 31, 2006 17:19:41 GMT -5
Heck of a workout Tim!!
|
|
|
|
Post by macattack on Jul 31, 2006 17:48:07 GMT -5
Careful there old man #sprintingsmiley7rh#
*schnurk*
|
|
|
|
Post by Tim Wescott on Aug 1, 2006 10:33:37 GMT -5
Thanks guys.........you too Mac !! LOL  |
|
|
|
Post by Tim Wescott on Aug 1, 2006 10:41:08 GMT -5
Tues. Aug 1st.
Chest,Abs,Cardio:
Chest:
Super-Set:
{Smith Inclines:
150-12
170-10
150-10
135-12 (did one full rep,followed by one half rep,until set was completed)
{Cable Crossovers:
3pl.-12
4pl.-12
3pl.-12
3pl.-12
It was a scheduled light day and I`m glad it was as I was weaker than the proverbial kitten!! ;D
Flyes:
45-12
60-6 (pathetic) LOL
40-15
Dips:
3 x 15 with bodyweight
Pec-Deck:
1 x 20 with 5 plates.
Abs:
Giant-Set:
{1/4 Situps on Decline-3 x failure
{Crunches-3 x failure
{Lying Leg Raise-3 x failure
{Ab Machine-3 x failure with 9 plates
Cardio:
30 minutes walking on inclined treadmill = 350 calories.
Not a bad workout,got a good pump and burn but power was way down.....but like I always say sometimes,"if it feels heavy,it is heavy" !! LOL ;D
|
|
|
|
Post by gti steve on Aug 1, 2006 11:14:34 GMT -5
Another one for the book Tim.
ps. im liking the "proverbial kitten" comment #aseeingstars5gt#
|
|
|
|
Post by chanman83 on Aug 1, 2006 11:17:35 GMT -5
all good tim. I still think its a good workout and yep.. great use of the kitten words :-P
|
|
|
|
Post by mrky03 on Aug 1, 2006 16:24:29 GMT -5
Another good day Tim. How's the back feeling?
|
|
|
|
Post by TNA on Aug 1, 2006 16:43:34 GMT -5
Absolutely sick!!! I love it Tim, way to go. You're convincing me to try giant sets for abs as well!!
|
|
|
|
Post by Tim Wescott on Aug 2, 2006 10:47:13 GMT -5
A kitten could have kicked my ass yesterday,felt much better today thank God!! Terry,Giant-Sets rule buddy. Joel,my back feels good........still not quite right,but no undue pain thus far,which I am grateful for. Thanx guys!! |
|
|
|
Post by Tim Wescott on Aug 2, 2006 11:16:12 GMT -5
Wed. Aug. 2nd.
Back,Traps,Cardio:
Back:
Rack Deadlifts:
135-15 (warmup)
225-12 (warmup)
275-10
315-8
365-6
405-5
315-10
Did these from about knee height.......felt pretty good. I`ve been varying the height of the bar weekly or whenever I do these, and will go a bit lower next week.
Seated Cable Rows:
8pl.-15
10pl.-12
12pl.-10
9pl.-12
One-Arm Smith Machine Rows:
70-12
70-10
70-10
These are great.........you do them by placing your hand in the middle of the bar,standing to the side as you would in a DB Row,holding the machine with free hand for support.
Front Pulldowns:
8pl.-15
10pl.-10
9pl.-12
Did these very strict with short rest periods, plus about 5-6 half reps on the last set pulling the bar down to chin height.
One-Arm Standing Pulley Rows:
6pl.-10
5pl.-12
4pl.-15
Did these from the bottom of a crossover unit with a small handle and pulled into the waist.........great stretch!!
Lat Stretch-Hung from the chinning bar until I could hang no longer
Cybex Close Grip Pulldowns:
1 set to failure with 150 pounds.
Lat Stretch-Hung from the chinning bar again until I could hang no longer
Cybex Close Grip Pulldowns:
1 set to failure again with 150 pounds.
Traps:
Barbell Shrugs:
135-20 (warmup)
3 x 15 with 185 pounds, leaning a bit forward letting the bar kind of hang out in front, with a close grip.
Cardio:
30 minutes walking on inclined treadmill = 411 calories.
Damn good workout.......felt really energetic !!
#funkychicken9ke#
|
|
|
|
Post by TNA on Aug 2, 2006 11:58:43 GMT -5
Sweet workout Tim! Glad to see you working on those deads. How's the back feeling?
|
|
|
|
Post by mrky03 on Aug 2, 2006 16:21:01 GMT -5
Woot! Woot! Good deadlifting Tim! Glad the backs doing better!
|
|
|
|
Post by RUBICON19 on Aug 2, 2006 20:14:33 GMT -5
One arm Smith row, uh? That is different!
|
|
|
|
Post by Tim Wescott on Aug 3, 2006 6:50:34 GMT -5
Thanks guys,the back feels much better,but this morning,I feel old and rickety.......................more than I usually do!! LOL Randy,give those rows a shot,they`re really good for a change up type of thing. I do them only occasionally as I seem to lose the feeling for them if I do them too often. |
|
|
|
Post by gti steve on Aug 3, 2006 7:07:47 GMT -5
awesome deads tim! with the heavier sets, are you using straps and a belt??
i tried rack deads and got up to 335 for a few reps. i could deff get 350 for a few if i pushed it!
love em
|
|
|
|
Post by Tim Wescott on Aug 3, 2006 7:16:37 GMT -5
Steve,thanks,I definately use both straps and a belt...............my deadlifts always sucked, but I`m hoping to build up to some good weight, and also to rehab my back by doing these...................back thickness would be a nice plus also.
|
|
|
|
Post by gti steve on Aug 3, 2006 7:27:24 GMT -5
Yea i strapped up and belted up when i pulled 335 for the first time. i had the pins at about lower than knee level. felt awesome! my whole back the next 2 days was completely sore. i now understand what everyone was telling me on the other board, "heavy deads will develop your back better than anything"....i felt my whole upper back and lats/traps complety sore.
hows yours feeling?
|
|
|
|
Post by Tim Wescott on Aug 3, 2006 10:10:16 GMT -5
My back feels used today........very tight and "worked" if you know what I mean.
Not really too sore,just stiff and tight...............a good feeling!
|
|
|
|
Post by Tim Wescott on Aug 3, 2006 10:24:08 GMT -5
Thurs. Aug. 3rd.Shoulders,Hamstrings,Abs,Cardio:Shoulders:Super-Set:{Cybex Seated Lateral Machine: 4pl.-20 6pl.-12 6pl.-12 5pl.-15 4pl.-15 {Cybex Seated Press Machine: 6pl.-12 8pl.-10 9pl.-8 6pl.-10 4pl.-12 Down The Rack Laterals: 40-5 35-5 30-5 27.5-5 25-5 22.5-5 20-5 17.5-5 15-5 We`re talking pain here..............by the time I got to the 15 pounders,they felt just as heavy as the 40`s !!!!  Bent-Over Laterals: 40-12 35-12 30-12 27.5-12 30 seconds rest between sets.......whew!! Face-Pulls: 4pl.-20 6pl.-15 Hamstrings:70-15 90-12 90-10 70-12,drop to 50 for 8 more plus half reps and static holds 50-12,plus half reps and static holds Hamstring Stretch-Stiff-legged deadlift position on bench lt. wt.Seated Leg Curls: 10pl.-12 9pl.-12 8pl.-12, plus half reps to failure 7pl.-12, plus half reps to failure 6pl.-15, plus half reps to failure Tried to accentuate a slow pull using the hams only...................great burning pump on these!! Hamstring Stretch-Hurdlers stretch.Hyperextensions: 1 x 15 bdywt. 1 x 12 with 25 pound plate 1 x 15 bdywt. Had a bit of a kink in my lower back and tried to get it out with thse,plus they stretched the hammies,but the kink is still there!!  Abs:Tri-Set:{Rope-Crunches-3 x failure,10 plates {Crunches-3 x failure {Lying Leg Raise-3 x failure Cardio:20 minutes HIIT cardio on eliptical machine!! Had no energy today,felt very stiff and had to really push myself to train hard, which I did, and I`m glad, because it turned out to be a good workout. Total gym time = around 80 minutes or so!!
|
|
|
|
Post by RUBICON19 on Aug 3, 2006 11:15:07 GMT -5
Your DELTS must be FRIED!
|
|
