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Post by Tim Wescott on Aug 17, 2006 12:07:18 GMT -5
Feeling great Steve............back is much better,but shoulder hurts!! #aseeingstars5gt#
I look damn good at this point however IMO,so it`s all good.
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Post by Tim Wescott on Aug 17, 2006 12:22:01 GMT -5
Thurs. Aug. 17th.
Shoulders,Hamstrings,Abs,Cardio:
Shoulders:
Cybex Seated Press:
70-20
90-failure
110-failure
70-failure
50-25
Had to go light on delts today......the presses were OK,but laterals hurt my shoulder bad.
Lateral Raise:
3 x 20 with 20 pound db`s
Cable Laterals:
2 x 15 with 1 plate
Seated Cybex Laterals:
30-30
50-20
50-20
Face-Pulls:
3 x 20 with 5 plates
Incline Rear Delt Raises:
20-12
15-12
12.5-15
(30 seconds rest between sets)
Hamstrings:
70-15 plus 10 half reps-5 from bottom,5 from top
90-10,plus half reps and static holds
70-12,drop to 50 to failure plus half reps
50-15,plus half reps to failure
Assisted Glute/Ham Raise:
3 x failure
Did these kneeling on the seat of a lat machine,with a stick in front of me to keep from falling on my face.........great exercise once you get the hang of it,and I think soon I`ll try one or two unassisted.
These are incredibly hard to do!!
Seated Leg Curls:
3 x failure with 8 plates,plus half reps on all sets
Hamstring Stretch:Stretched out the hammies for a few minutes with various stretches
Abs:
Tri-Set #1:
{Lying Leg Raise-1 x failure
{1/4 Situps On Decline-1 x failure
{Rope-Crunches-1 x 30 with 11 plates
Tri-Set #2:
{Lying Leg Raise-2 x failure
{Crunches-2 x failure
{Rope-Crunches-2 x failure with 10 plates
Cardio:
43 minutes walking on inclined treadmill = 420 calories
Good workout, except for the shoulder problem,but at least I was still able to work them and get some blood into the area.
It`s hard to take it easy at this point in my prep,but next chest workout is moderate weight so it should be fine.........hopefully it`ll be better by the next time I have to train delts.
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Post by TNA on Aug 17, 2006 12:48:26 GMT -5
Sweet workout Tim!
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Post by mrky03 on Aug 17, 2006 17:37:57 GMT -5
That's all you can do Tim, bring your "A game" and let the cards fall where they will! Thats how I look at it!
Awesome training!!!! #bowdown3ht#
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Post by chanman83 on Aug 17, 2006 21:40:38 GMT -5
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# naww its an honor to meet you and I can pick your brain.. AFTER you eat carbs :-P |
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Post by Tim Wescott on Aug 18, 2006 12:06:20 GMT -5
Fri. Aug. 18th.
Biceps,Triceps,Forearms,Cardio:
Biceps/Triceps:
Super-Set # 1:
{Barbell Curls:
4 x 12-75 pound barbell
1 x 7 close grip,1 x 7 med. grip,1 x 7 wide grip-75 pound barbell
{Skullcrushers:
70-20
90-12
100-10
110-8
70-20
Had to go light on bb curls as they hurt my right shoulder a bit,but I did them slow with a squeeze at the top and an extra slow negative
Super-Set # 2:
{Cable Preachers:
4pl.-15
6pl.-10 plus half reps
5 pl.-12 plus half reps,then drop to 3 pl.-to failure with half reps
{Pressdowns:
4 pl.-25
6pl.-15
8pl.-10,drop to 5 pl.-for 10 more
Super-Set # 3:
{Bent-Forward Concentration Curls:
25-12
30-12
30-10
{One-Arm DB Extensions:
25-15
25-15
22.5-15
Insane pump,and insane vascularity!!
Forearms:
Super-Set:
{Reverse Curls:
30-20
50-15
50-12
50-12
30-15
{Wrist Curls:
5 x failure with 70 pound barbell
Cardio:
40 minutes walking on inclined treadmill = 425 calories
Great workout,felt strong,had plenty of energy,and got an insanely good pump!!
Cardio and abs tomorrow then a day off......thank God!!
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Post by mrky03 on Aug 18, 2006 12:36:27 GMT -5
You're a wild man Tim!!! #bpressingsmiley9yk#
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Post by Tim Wescott on Aug 20, 2006 16:22:56 GMT -5
Sat. Aug. 19th.
Cardio,Abs:
Cardio:
40 minutes walking on inclined treadmill = 410 calories
10 minutes HIIT cardio on Eliptical Machine = 115
525 total calories!!
Abs:
Giant-Set:
{Lying Leg Raise-3 x failure
{Crunches-3 x failure
{Vertical Leg Raise-3 x failure
{1/4 Situps On Decline-3 x failure
Super-Set:
{Rope -Crunches-1 x failure-10 plates
{Hyperextensions-1 x 30 bdywt.
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Post by Tim Wescott on Aug 21, 2006 20:39:45 GMT -5
Mon. Aug. 21st.
Quads,Calves,Posterior Chain:
Quads:
Leg Press:
2 pl.-50
3pl.-40
4pl.-30
5pl.-20
6pl.-10
These are a bit*ch !!
Squats:
185-12
225-12
250-10
Hard doing these after all those reps on leg presses!!
Dumbell Lunges:
20-12
30-12
40-12
Did these as usual, one leg at a time, with my lead foot on a small platform.
Leg Extensions:
110-12
90-12
70-12,drop to 50 for 13 more.
Adductor Machine:
110-25
150-20
190-15
Calves:
Standing Calf Raise:
6 sets to failure with 185-315 with half reps to failure and stretching in the bottom position on all sets.
Posterior Chain:
Reverse Hyper Machine:
25-15
45-12
65-12
85-12
105-12
160-5 New PR **
45-15
Great workout!!
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Post by TNA on Aug 21, 2006 21:46:35 GMT -5
Chalk up another great one Tim!!
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Post by Tim Wescott on Aug 22, 2006 10:46:51 GMT -5
Tues. Aug. 22nd.
Chest,Abs,Cardio:
Chest:
Smith Machine Inclines:
145-12
165-10
185-8
165-12
145-15
Did these failrly quickly,then took my time on the rest of the workout.
My rotator cuff is a bit better,and this was a scheduled light day,so I took it a bit easy so as not to aggravate the area.
The last 2 weeks I went heavy and paid the price,so this is a well deserved and much needed lighter session for chest.
Cable Crossovers:
3pl.-20
4pl.-15
4pl.-15
4pl.-15
3pl.-20
Flyes:
3 x 20 with the 40 pounders.
Pec-Deck:
2 to failure with 4pl.,and 5pl.,respectively..........also did half reps to failure at the end of both sets.
Abs:
Tri-Set:
{Cable Crunches:-3 x failure with 10 plates
{Lying Leg Raise:-3 x failure
{Crunches:-3 x failure
Cardio:
30 minutes walking on inclined treadmill.
I knew my rotator cuff injury was not that bad, but I made it a bit worse by going heavy..............really needed to back off today which is not an easy thing for me to do at 3 weeks out from my contest.
All in all,still a pretty good workout.
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Post by sinnerica on Aug 22, 2006 10:49:53 GMT -5
Just don't injure yourself Tim. Be extra carefull. Steph  |
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Post by TNA on Aug 22, 2006 11:37:24 GMT -5
Another sweet workout Tim! #arockon6ha#
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Post by mrky03 on Aug 22, 2006 17:07:58 GMT -5
IRONMAN!!! #arockon6ha#
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Post by Hoopie on Aug 22, 2006 22:19:33 GMT -5
AWESOME STUFF BOSS!!!!!
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Post by Tim Wescott on Aug 23, 2006 5:40:40 GMT -5
Thanks guys..........shoulder feels a little better after not killing myself on chest.
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Post by Tim Wescott on Aug 23, 2006 11:58:24 GMT -5
Wed. Aug. 23rd.
Back,Traps,Cardio:
Back:
Lying Barbell Rows:
115-15
130-10
150-5
120-12
Dumbell Rows:
80-12
100-10
80-12
The set with the 100 pounder kinda` aggravated my lower back just a little so I went back down to 80 for the last one.
Seated Cable Rows:
8pl.-15
10pl.-12
12pl.-12
Dumbell Pullovers:
70-15
80-12
90-10
V-Bar Pulldowns:
8pl.-15
10pl.-12
12pl.-10
Traps:
Behind The Back Upright Rows:
95-15
115-12
135-10
Did these on the Smith Machine.
Cardio:
30 minutes walking on inclined treadmill = 330 calories burned!
Good one.......total gym time = 90 minutes!!
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Post by RUBICON19 on Aug 23, 2006 12:09:51 GMT -5
Now thats a solid workout there Tim...
How do you like the behind the back upright row?
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Post by TNA on Aug 23, 2006 14:25:51 GMT -5
You are a true animal Tim!!!! #antbicepcurlsmdclr9dn#
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Post by mrky03 on Aug 23, 2006 16:56:40 GMT -5
Good job Tim! You have had a long competitive year! There should be some kind of recognition for that! #btrophysmiley2ee#
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