Tim`s Training - 2006

[Hoopie]

GREAT FREAKING W/O'S BOSS! Very motivational and insanely intense! Would love to see you win it all! Would be a GREAT/DESERVING achievment! an Boss you have definately got the drive/intensity/tunnel vision to prove it! Rock it hard Boss!!!

[Tim Wescott]

Thanx Hoops...in the immortal words of Scotty from Star-Trek.."I`m givin` her all I`ve got Captain" !!! ;D

[Tim Wescott]

Thurs. Aug. 10th.

Shoulders,Hamstrings,Posterior Chain,Abs,Cardio:

Shoulders:
Standing Machine Presses:
115-15
135-12
155-10
175-6
135-10
(Rested about a minute or so between sets)

Weird machine,as I`ve said in earlier posts,but I really feel it in the delts bigtime!!

Cable Laterals Behind Back:
3 x 15- non-stop..... alternating each arm with no rest at all until all 3 sets were completed.......1 plate.

Cybex Seated Lateral Machine:
3 x 15 with 50 pounds
(30 second breaks between sets)

Incline Rear Delt Raise:
20-15
30-10
25-12
20-15
(30 second breaks between sets)

Face-Pulls:
2 x 20 with 5 plates
(30 second breaks between sets)

I hads hurt my shoulder slightly on Tuesday doing dips with 70 pounds,but once I got blood into the area and was warmed up,it felt pretty good.

Hamstrings/Posterior Chain:

Super-Set # 1:
{Stiff-Legged Deadlifts:
45-20 (warmup for my bad back)
100-20
115-12
135-12
{Reverse Hyper Machine:
3 x 10 with 45 pounds

Stood on a plyometrics platform for a better stretch on the deads and just went light for a hamstring stretch.......will be going up in weight, as it was too light,but at one point due to my back injury,I couldn`t do these at all so my backj has come a long way.

Won`t ever go really heavy like I used to,but instead, will build up slowly over time, and concentrate on hamstring stretch, as opposed to moving massive poundages.
(Rested about a minute between super- sets)

Super-Set # 2:
{Lying Leg Curls:
70-15,drop to 50 for 5 more,plus half reps and static holds
50-failure,plus half reps and static holds
50-failure,plus half reps and static holds
{Seated Leg Curls:
8pl.-failure,plus half reps
8pl.-failure,plus half reps
6pl.-failure, plus half reps and static holds

Abs:

Giant-Set:
{Crunches-1 x failure
{Reverse Crunches-1 x failure
{Lying Leg Raise-1 x failure
{1/4 Situp On Decline-1 x failure
{Rope-Crunches-1 x failure...........10 plates
{Vertical Leg Raise-1 x failure
{Crunches-1 x failure
{Lying Leg Raise-1 x failure
{1/4 Situp On Decline-1 x failure
{Rope-Crunches-1 x failure...........10 plates

This was a lot of fun!!!!!!!!!!!!!! ;D

Cardio:
30 minutes on Eliptical Machine = 311 calories

Just under 2 hours total gym time.

Damn good workout.. #arockon6ha#

[TNA]

admin said:

Thurs. Aug. 10th.

Damn good workout.. #arockon6ha#

That's the biggest understatement I've ever heard! That one frickin fantastic workout Tim!!!! You deserve this one buddy "BOOYA!!!!"

[RUBICON19]

admin said:

Thurs. Aug. 10th.

Shoulders,Hamstrings,Posterior Chain,Abs,Cardio:

Shoulders:
Standing Machine Presses:
115-15
135-12
155-10
175-6
135-10
(Rested about a minute or so between sets)

Weird machine,as I`ve said in earlier posts,but I really feel it in the delts bigtime!!

Cable Laterals Behind Back:
3 x 15- non-stop..... alternating each arm with no rest at all until all 3 sets were completed.......1 plate.

Cybex Seated Lateral Machine:
3 x 15 with 50 pounds
(30 second breaks between sets)

Incline Rear Delt Raise:
20-15
30-10
25-12
20-15
(30 second breaks between sets)

Face-Pulls:
2 x 20 with 5 plates
(30 second breaks between sets)

I hads hurt my shoulder slightly on Tuesday doing dips with 70 pounds,but once I got blood into the area and was warmed up,it felt pretty good.

Hamstrings/Posterior Chain:

Super-Set # 1:
{Stiff-Legged Deadlifts:
45-20 (warmup for my bad back)
100-20
115-12
135-12
{Reverse Hyper Machine:
3 x 10 with 45 pounds

Stood on a plyometrics platform for a better stretch on the deads and just went light for a hamstring stretch.......will be going up in weight, as it was too light,but at one point due to my back injury,I couldn`t do these at all so my backj has come a long way.

Won`t ever go really heavy like I used to,but instead, will build up slowly over time, and concentrate on hamstring stretch, as opposed to moving massive poundages.
(Rested about a minute between super- sets)

Super-Set # 2:
{Lying Leg Curls:
70-15,drop to 50 for 5 more,plus half reps and static holds
50-failure,plus half reps and static holds
50-failure,plus half reps and static holds
{Seated Leg Curls:
8pl.-failure,plus half reps
8pl.-failure,plus half reps
6pl.-failure, plus half reps and static holds

Abs:

Giant-Set:
{Crunches-1 x failure
{Reverse Crunches-1 x failure
{Lying Leg Raise-1 x failure
{1/4 Situp On Decline-1 x failure
{Rope-Crunches-1 x failure...........10 plates
{Vertical Leg Raise-1 x failure
{Crunches-1 x failure
{Lying Leg Raise-1 x failure
{1/4 Situp On Decline-1 x failure
{Rope-Crunches-1 x failure...........10 plates

This was a lot of fun!!!!!!!!!!!!!! ;D

Cardio:
30 minutes on Eliptical Machine = 311 calories

Just under 2 hours total gym time.

Damn good workout.. #arockon6ha#

Okay. Now you have really lost it!!! Oh my!!!

[Tim Wescott]

tna said:

admin said:

Thurs. Aug. 10th.

Damn good workout.. #arockon6ha#

That's the biggest understatement I've ever heard! That one frickin fantastic workout Tim!!!! You deserve this one buddy "BOOYA!!!!"

Thanks brother,I appreciate it much!!

[Tim Wescott]

Hey Randy,I never said I was sane!! LOL #ainsane1rk#

[mrky03]

In your words Tim,"TOTALLY SICK AND INSANE"!!!

I aggrevated my shoulder a little on dips this week also. AC joint is a little tender.

[chanman83]

damn son.. that is a sick workout... ROCK ON!!

[RUBICON19]

admin said:

Hey Randy,I never said I was sane!! LOL #ainsane1rk#

This si TRUE!!! ;D

[Tim Wescott]

Fri. Aug 11th.

Biceps,Triceps,Forearms,Abs,Cardio:

Biceps/Triceps:

Super-Set #1:
{Seated Alternate DB Curls:
30-12
40-12
50-10
30-12
{Lying DB Extensions:
25-12
30-12
40-12
30-15

Super-Set # 2:
{Cable Preacher Curls:
4pl.-12
6pl.-10
5pl.-10,drop to 3 pl.,to failure
{Pressdowns:
6pl.-20
8pl.-15
7pl.-15,drop to 5 pl.,to failure

Super-Set # 3:
{Crossover Curls:
1pl.-15
2pl.-12
2pl.-12
{Bent-Forward Pulley Extensions:
6=7pl.-20
7pl.-15
7pl.-15

One-Arm DB Exts.:
1 x 20 with 20 pound dumbell

Kickbacks:
1 x 25 reps with 20 pound dumbells

Forearms:

Super-Set:
{Reverse Wrist Curls:
4 sets to failure with 25 pound EZ-Curl Bar
{Wrist Curls:
4 x failure with 70 pounds

Hammer Grip DB Wrist Curls:
4 x failure with 20,15,12.5,ans 10 pound dumbells

Abs:
Didn`t write down what I did exactly,but it was two Giant-Sets of 6 different exercises in a row.

Cardio:
3o minutes walking outside.

Good workout.

I`ll catch up with my workouts ASAP as I wrote them all down

[mrky03]

Way to go Tim! I really enjoy keeping up with your posts!!

I have a feeling you're gonna kick some ass at this show!!

[Tim Wescott]

Thanks Joel,I enjoy reading your posts too!!

I think this could be my best show yet judging by my present conditioning,but you never know what freaks might show up and just come out of the shadows.

I wish every competitor good luck,and of course I`d like to win it,but the one and only thing I can be sure of this time around is that I will be bringing my "A" game, so I hope everyone else is doing their homework,because I`m doing mine!!

[Tim Wescott]

Sat. Aug. 12th.

Cardio,Abs:

Cardio:
30 minutes walking on inclined treadmill
15 minutes HIIT cardio on Eliptical Machine

Abs:
Again,I didn`t record what I did for abs but it was 12 total ses of 6 different exercises done in Giant-Set fashion.

[Tim Wescott]

Mon. Aug. 14th.

Quads,Calves,Posterior Chain:

Quads:
Leg Press:
3pl.-15
4pl.-15
5pl.-12
6pl.-10
7pl.-10
4pl.-15

Full Squats:
185-12
225-12
265-8
300-3
225-12

Finally got my squats back up in the 300 pound neighborhood....could have gotten 2 more but was cautious with my back and playing it smart/safe.

Dumbell Lunges:
3 x 12 with 25 pounders
Did thse one leg at a trime with my lead foot on a platform.

Leg Extensions:
90-12
70-15
50-20
Less than 45 seconds rest between sets.....ouch!!

Adductor Machine:
90-30
130-20
170-15

Calves:
8 sets pyramiding up and down in roughly 20 pound jumps and drops, to failure, with half reps at the end of every set, with stretching at the bottom.......225-315.

Posterior Chain:
Reverse Hyper Machine:
25-12
60-12
100-12
60-12
25-15

Legs were shot and just blown completely away,and my back hasn`t felt quite this good in a hell of a long time!!

[Tim Wescott]

Tues. Aug. 15th.

Chest,Abs,Cardio:

Chest:
Dumbell Inclines:
60-12
75-8
90-6
80-10 New PR **
70-10

My rotator cuff was acting up and quite painful just like it is right now,but I still went heavy and cleaned the 90`s with ease.Think I could have gotten a few more if my AC joint wasn`t bugging me,but we`ll see next time around!!

Flyes:
3 x 12 with the 45 pounders.
45 seconds rest between sets.At this point my shoulder hurt badly so I decided to stay at 45 pounds for all 3 sets.

Cable Crossovers:
5pl.-15
6pl.-12
4pl.-20

Pec-Deck:
2 x failure with 6 plates.

Seated Bench Machine:
2 x failure pausing every rep in the stretched position-135 pounds.

Abs:

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

Cardio:
20 minutes walking on inclined treadmill.

Varying length and duration as well as intensity of cardio lately depending on how I look,or how sore my legs were which was very sore in this case!!

[Tim Wescott]

Wed. Aug. 16th.

Back,Traps,Neck,Cardio:

Back:
Lying Barbell Rows:
100-15
120-12
135-10
150-6 New PR **
115-12

Tri-Set:
{Straight-Arm Pulldowns:
5pl.-15
6pl.-15
7pl.-15
{Seated Cable Rows:
3 x 12 with 8 plates
{Partial Rows (head braced):
3 x failure with 80 pound barbell,plus static holds

The partial rows were a bit*h as the last exercise even though I only used a whopping 80 pounds........pretty hard exercise .

One-Arm Smith Rows:
1 x 15 with 70 pounds

Cybex Seated Row Machine-1 x failure with 9 plates,drop to 6 plates to failure

Front Pulldowns:
1 x failure with 8 plates plus half reps at the end of the set to failure.


Traps:
Dumbell Shrugs:
80-20
50-30
50-30

These hurt my rotator cuff so I had to go lighter........will have to go light on shoulders tomorrow as well as it is acting up bigtime since I did chest yesterday.

Neck:
Nautilus 4-Way Neck Machine:
2 x failure with 70 -100 pounds depending on which side of my neck I was training.

Cardio:
61 minutes walking on inclined treadmill = 515 calories.

Good one but I had to really be cautrious with my shoulder so I couldn`t stretch out my lats much or do pullovers or heavier puldowns.

If it ain`t one thing,it`s another!!

All caught up until tomorrows wussy delt day!! LOL

[chanman83]

wecome back tim.. I am 95% sure I'm coming to pa to support you in your show!

[Tim Wescott]

chanman83 said:

wecome back tim.. I am 95% sure I'm coming to pa to support you in your show!

Thanks Andrew,sounds good to me!!

If you can`t make it,no problem, so don`t feel obligated in any way.

It would be awesome to meet you bro!! #arockon6ha#

[Hoopie]

Looking good Boss! Watch that rotator cuff. Mine has been giving me troubles for months now. How ya feeling? Are ya ready to go kick some arse soon?