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Post by mrky03 on Aug 3, 2006 16:21:30 GMT -5
I can smell the fire burning from Kentucky! Great training Tim! #flamingsmiley3zp#
Deads rule for back thickness!
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Post by Tim Wescott on Aug 4, 2006 10:31:39 GMT -5
Fri. Aug. 4th.
Biceps,Triceps,Forearms,Cardio:
Triceps:
Seated E-Z Bar Extensions:
70-12
90-10
100-6
80-12
70-15
Lying Dumbell Extensions:
30-12
40-10
45-7 (just missed getting my goal of 8 reps)
30-15
Pressdowns:
4pl.-20
6pl.-15
8pl.-12
5pl.-20
Took my time on the first 2 exercises,about a minutes rest between set,but I really cranked on the Pressdowns.....just caught my breath,shook out my arms,adjusted the weight,and went again.
Started the workout with Triceps for a change, and did straight sets, as opposed to my usual Super-Sets.
Biceps:
Standing Dumbell Curls:
30-12
40-10
30-10
45 second rest periods
Wide Grip Barbell Curls:
3 x 10 with 65 pounds
45 second rest periods
Cybex Preacher Curls:
5pl.-10
4pl.-10
3pl.-12
Did 3-4 half reps at the completion of each set..........about 45 seconds rest between sets.
Forearms:
Super-Set:
{Wrist Curls:
20,20,20,15,15,with 70 pounds
{Reverse Wrist Curls:
20,20,20,15 with 25 pounds +20 more with 20 pounds.
Cardio:
20 minutes walking on inclined treadmill + 250 cals.
10 minutes Eliptical Machine + 110 cals.
Good workout,arms werte massively pumped and vascular as hell....90 minutes total gym time!!
Not a bad week at all.
Cardio and abs tomorrow,then a day of rest.
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Post by mrky03 on Aug 4, 2006 13:09:05 GMT -5
Another good one Tim! Its easy to see why you stay in such great shape! #k0104ne#
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Post by masterschamp on Aug 4, 2006 19:52:31 GMT -5
Great job, Tim....pretty good week of training,huh??!! Every week of training for you is awesome, bro!
Keith
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Post by Tim Wescott on Aug 5, 2006 18:52:06 GMT -5
Sat. Aug. 5th.
Cardio,Abs,Lower Back:
Cardio:
20 minutes walking on inclined treadmill = 276 calories
10 minutes HIIT on Eliptical Machine = 110 calories
Total Cals = 386
Abs:
Giant-Set:
{Rope-Crunches-1 x failure with 10 plates,2 x failure with 11plates
{1/4 Situps On Decline-3 x failre
{Lying Leg Raise-3 x failure
{Crunches-3 x failure
{Roman - Chair Situps On GHR Machine-3 x failure
Lower Back:
Cybex Seated Back Ext. Machine:
110-25
150-25
130-25
90-50
Mostly done for re-habbing my back, but it`s a very good exercise if done smoothly with a full ROM.
I`m hoping it`ll help to create some striations in my erector area.
Tomorrow,a well deserved rest day then back to Legs on Monday!
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Post by RUBICON19 on Aug 6, 2006 12:40:24 GMT -5
Good stuff, TIM... You gonna be be SHREDDED or what??
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Post by Tim Wescott on Aug 7, 2006 10:32:12 GMT -5
I plan on being shrink wrapped Randy!!  |
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Post by Tim Wescott on Aug 7, 2006 10:42:34 GMT -5
Mon. Aug. 7th.
Quads,Calves,Lower Back:
Quads:
Super-Set:
{Leg Extensions:
70-15
90-12
110-10
70-12
70-12
{Cybex Lying Leg Sled:
7pl.-12
9pl.-12
11pl.-10
8pl.-12
7pl.-12
This Pre-Exhaust combo is killer !!
Heavy squats or leg presses were out of the question...........felt wiped out and a little sick, and my back felt like it was totally out of alignment!!
Just listened to my bodyand trained accordingly, and was still able to wipe out my legs.
Dumbell Lunges:
3 x 12 with 25 pounders
Did these with my lead foot on a small platform,one leg at a time for increased TUT.
Adductor Machine:
110-20
150-15
Leg Extensions:
50 reps with 50 pounds!!
Calves:
Standing Calf Raise:
pyramided up in weight from 185-405 and then back down for a total of 9 sets done to failure with half reps and stretching done on each set.
Lower Back:
Reverse Hypers:
Just did 1 set of 20 with bodyweight to get blood in the area,but I think I`m gonna` go a bit easy on my lowback this week as I have been doing something for it at almost every workout.
Not a bad day considering how I felt this morning.
Total gym time = 50 minutes.
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Post by mrky03 on Aug 7, 2006 16:42:06 GMT -5
Shrink wrapped! Now we're talkin! That's the look I'm goin for also! It's the look of a WINNER!!!! #btrophysmiley2ee#
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Post by Tim Wescott on Aug 8, 2006 10:39:23 GMT -5
Thanx Joel,I`m training, and eating, and sleeping,and repeating all of the above..........complete tunnelvision for this one..........as always!!
I would give almost anything to win that Over-50 National title.
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Post by Tim Wescott on Aug 8, 2006 10:49:36 GMT -5
Tues. Aug. 8th.
Chest,Abs,Cardio:
Chest:
Barbell Inclines (free weight):
135-12 (warmup)
160-8
185-5
200-3
225-1 (should have went for 2-3 but had no spot)
185-8-New PR **
160-12-New PR **
Have not done 225 free wt. on inclines in ages...............felt like I could have eked out a triple if a gun was held to my head ;D ,but I`m satisfied to just keep progressing upwards slowly.
185 and 160 on the way down was candy!!
Flyes:
40-15
60-10
45-12
Back to normal..last week got 6 with the 60`s, and they were hard.............this week the 10 reps was fairly easy.
Dips:
12 with bdywt.
40-10
70-5,drop weight and do 10 more with bdywt.
The 70 pounds was the most I`ve done in a long time......I`ll keep building on this.
Crossovers:
3pl.-20
5pl.-15
5pl.-15
Abs:
Tri-Set:
{Rope-Crunches:
1 x 50 with 10 plates,1 x 35 with 10 plates
{1/4 Situps On Decline:
1 x 25 ,1 x 20
{Vertical Leg Raise:
1 x 20,1 x 15
Was getting pressed for time and did this almost without any rest.........like one continuous set.
Cardio:
30 minutes walking on inclined treadmill = 385 calories.
A real good day........about 90 minutes total gym time!!
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Post by mrky03 on Aug 8, 2006 17:59:43 GMT -5
Tim, I hope you win, you certainly put in the work and no one would be a more deserving winner and ambassador for the sport than you! ROCK ON brother! #arockon6ha#
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Post by Maximum6 on Aug 9, 2006 6:42:57 GMT -5
tim... leg extension superset with squat is "almost" as intense as 20reppers....but not close . |
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Post by gti steve on Aug 9, 2006 9:00:33 GMT -5
Another journal CRUSHED! #smileyapplause3ec#
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Post by chanman83 on Aug 9, 2006 9:09:53 GMT -5
Tues. Aug. 8th.Chest,Abs,Cardio:Chest:Barbell Inclines (free weight): 135-12 (warmup) 160-8 185-5 200-3 225-1 (should have went for 2-3 but had no spot) 185-8-New PR ** 160-12-New PR ** Have not done 225 free wt. on inclines in ages...............felt like I could have eked out a triple if a gun was held to my head ;D ,but I`m satisfied to just keep progressing upwards slowly. 185 and 160 on the way down was candy!! Flyes: 40-15 60-10 45-12 Back to normal..last week got 6 with the 60`s, and they were hard.............this week the 10 reps was fairly easy. Dips: 12 with bdywt. 40-10 70-5,drop weight and do 10 more with bdywt. The 70 pounds was the most I`ve done in a long time......I`ll keep building on this. Crossovers: 3pl.-20 5pl.-15 5pl.-15 Abs:Tri-Set:{Rope-Crunches: 1 x 50 with 10 plates,1 x 35 with 10 plates {1/4 Situps On Decline: 1 x 25 ,1 x 20 {Vertical Leg Raise: 1 x 20,1 x 15 Was getting pressed for time and did this almost without any rest.........like one continuous set. Cardio:30 minutes walking on inclined treadmill = 385 calories. A real good day........about 90 minutes total gym time!! Very nice work TIM!!! when is yoru next show? |
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Post by Tim Wescott on Aug 9, 2006 10:53:50 GMT -5
Thanks for the comments guys.......much appreciated as always!! Andrew,Sept.20th. NABBA Nationals.Open Class and Over-50 Class,Harrisburgh Pa. I`ll be ready!! |
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Post by chanman83 on Aug 9, 2006 10:55:16 GMT -5
Thanks for the comments guys.......much appreciated as always!! Andrew,Sept.20th. NABBA Nationals.Open Class and Over-50 Class,Harrisburgh Pa. I`ll be ready!! sept 20th huh.. umm.. that not far of a drive for me... I think i want to go and support you! |
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Post by Tim Wescott on Aug 9, 2006 11:10:55 GMT -5
Wed. Aug. 9th.
Back,Traps,Lower Back,Cardio:
Back:
Lying Barbell Rows:
100-15
120-12
135-10
135-8
115-12
These are great...........you simply cannot cheat at all.
Super-Set # 1:
{Dumbell Pullovers:
70-15
80-12
90-10
{Seated Cable Row:
8pl.-15
10pl.-12
12pl.-10
Super-Set # 2:
{Straight-Arm Pulldowns:
5pl.-15
7pl.-12
6pl.-12
{Front Pulldowns:
8pl.-12
10pl.-10
9pl.-12
On the pulldowns,I used a handle with a parallel grip,palms facing each other.......................felt good for a change.
Smith Machine Rows:
1 x failure with 135 pounds
Wouldn`t normally row in a Smith Machine but just felt I needed one more set to completely wipe out the upperback and lats,I like doing one final "burnout" set at times.......surprisingly enough,they felt pretty good.
Traps:
Barbell Shrugs:
3 x 20 with 185 pounds
Lat Stretch:In between each set of shrugs,I hung from a chin-up bar until failure.
Lower Back:
Cybex Back Extensions:
110-30
150-15
150-15
Hyperextensions:
30 reps with just bdywt.,..............very slow and controlled.
Cardio:
16 minutes HIIT cardio on Eliptical
11 minutes walking on inclined treadmill
Total calories burned = 330
About 90 minutes total gym time.
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Post by Tim Wescott on Aug 9, 2006 11:13:50 GMT -5
Andrew,if you come to the show,I`ll be the good looking old guy who is ripped to shreds!! LOL #oldmansmiley9lq#
Seriously,if you can make it,it would be great to meet you!
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Post by mrky03 on Aug 9, 2006 16:58:16 GMT -5
INTENSE!!!!!
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