Tim`s Training - 2006

[chanman83]

Can't wait to see you in sept.. I see MAJOR ass kicking on stage!!! #arockon6ha# #arockon6ha# #arockon6ha#

[Tim Wescott]

Thanks guys........I can only hope to do well in the contest.

I look great one day and feel confident,then the next day,I feel like I could have done more..........I call this the pre-contest mindf*ck and it happens to me before every single contest I do!!

I`ll feel better tomorrow,and then on Saturday,I`ll feel that I look like complete s*hit !! ;D

Weird huh?

Anyway,Randy,I really like the BB Uprights...I throw them in occasionally if I`m wiped by the time it comes to do traps because I don`t have to go so heavy.

They are a short range of motion type exercise,so I try to squeeze at the top to get more of a peak contraction.

[Tim Wescott]

Thurs. Aug. 24th.

Shoulders,Hamstrings,Abs,Cardio:

Shoulders:

Super-Set # 1:
{Seated Cybex Laterals:
4pl.-15
5pl.-12
6pl.-10
4pl.-15
{Seated Cybex Presses:
6pl.-12
7pl.-10
8pl.-10
6pl.-12

Super-Set # 2:
{Front Raise:
3 x 12 w 20 pound E-Z Curl Bar
{Cable Laterals:
3 x 12 with 1 plate

Bent-Over Laterals:
25-15
35-12
30-15

Incline Rear Delt Raise:
3 x 15 with 15 pounders,plus 5 half reps on every set.

My AC joint is much better but still hurts on most laterals raise exercises,hence the slightly lighter weights and use of machines.

Hamstrings:
Stiff-Legged Deadlifts:
45-20 (warmup)
100-15
115-12
135-12
Did these for stretch only standing on a bench for greater ROM.

Assisted Glute/Ham Raise:
3 x 12
Used a stick for balance.

Lying Leg Curls:
70-12
70-12
50-15 plus half reps to failure

Seated Leg Curls:
6 pl.-15
8pl.-12
6pl.-15
Did these sitting in a different position than I normally use, and felt them much better.....did half reps to failure on all sets after completion of full reps.

My hams were gonzo!!

Abs:
Upside Down Situps:
3 x failure
Did these on the GHR Machine

Hyperextensions:
1 x 20-bdywt.

Giant-Set:
{Rope-Crunches-3 x failure-10 plates
{Crunches-3 x failure
{Rope-Crunches-3 x failure-10 plates
{Crunches-3 x failure

Hyperextensions:
1 x 20-bdywt.

Cardio:
35 minutes on Eliptical Machine = 350 calories.

Total gym time = about 2 hours.

Good one.......I`m shot!! #bsleepingsmiley4vu#

[BigMikeReed]

Tim... all that rear delt work!!!! Mine are just burnin' up just reading through your workout. Then following up with hams.... scary combo; the soreness I've had a few days after working those two areas were about enough to make THIS grown man cry.

Well ok I don't cry.. I just sit back and ponder the "no pain no gain" and hope that it's not a myth. ;D

[RUBICON19]

SICKO

[mrky03]

Good going Tim! I know exactly what you mean about the pre contest mind games. Right before my last show I was convinced that I had blown it completely! It turned out to be my best condition ever! YOU'RE GONNA ROCK!!! #arockon6ha#

[Tim Wescott]

Big Mike,rear delts are hard to build,so I do a lot of sets...I usually go heavier than that too.

The more volume I do for delts,the better they get....up to a point of course!

Thanks Randy,you calling me a sicko is a great compliment!! LOL

Joel,that is weird the way the mind messes with you before a contest...I`m ripped,but at times I think I look smooth!

Oh well!

[RUBICON19]

Those ups and downs can realy drive you nuts huh Tim? You are going to ROCK the house dude....

You SICKO

[Tim Wescott]

Fri. Aug. 25th.

Biceps,Triceps,Forearms,Cardio:

Biceps/Triceps:

Super-Set # 1:
{Cable Preacher Curls:
4pl.-12
6pl.-10
5pl.-10,plus 5 half reps from the bottom
{Seated French Press:
70-20
80-15
90-10
70-15
On the last set I paused each rep at the bottom to get a longer stretch on the triceps .........not easy at all,but insane pump!

Super-Set # 2:
{Barbell Curls:
3 x 10 with 75 pounds
{Lying Dumbell Extensions:
25-20
35-15
35-12
Shorter rest periods on these bad boys.

Super-Set # 3:
{Cable Curls:
6pl.-12
8pl.-10,drop to 5 pl.,for 5 more
7pl.-12
{Bent-Forward Pulley Extensions:
7pl.-20
9pl.-15
7pl.-20
On the last set I paused each rep at the bottom for a second or two......the last 5 reps were so difficult,it looked like a scene from the Exorcist. #aseeingstars5gt#

Kickbacks-1 x 25 with 15 pounders
Forearms:

Super-Set # 1:
{Reverse Wrist Curls:
3 x failure with 25 pounds
{Wrist Curls:
3 x failure with 75 pounds

Super-Set # 2:
{Hammer Grip Wrist Curls:
3 x failure with 20,15,12.5 pounds
{Reverse Curls:
3 x failure with 40 pound E-Z Curl Bar

Cardio:
40 minutes walking on inclined treadmill = 401 calories.

Unbeleivable arm workout............they looked thick,vascular as hell,and pumped to the max!!

[Tim Wescott]

Thanks Randy.............I`m hoping for the best buddy!!

[TNA]

Looks awesome as always Tim! Nice going buddy.

[mrky03]

Sick, twisted, gut wrenching , don't you just love it! Tim, you are the king of pain!!

[Tim Wescott]

Thanks guys,I wish my physique would show the results of my hard training just a bit more...........damned zero genetics!! LOL #bflushsmiley5qk#

[Tim Wescott]

Sat. Aug. 26th.

Cardio,Abs:

Cardio:
50 minutes walking on inclined treadmill = 515 calories
10 minutes Eliptical Machine = 110 calories

Abs:

Giant-Set:
{1/4 Situps On Decline-2 x failure
{Lying Leg Raise-2 x failure
{Crunches-2 x failure
{Rope-Crunches-2 x 35 with 10 plates
{Hyperextensions-2 x 20 bodyweight

Good one....lots of energy and it looked like I had stepped under a garden hose by the time I left the gym!!

#bsteppersmiley3op#

[mrky03]

Tim, I know what you mean, I have to really work within my recuperitive capacity in order to make any improvement. Its really difficult to show improvement once you've been in this thing as long as we have. But thats what makes us keep coming back for more,right? It seems like your biggest competition really is yourself!

[RUBICON19]

admin said:

Thanks guys,I wish my physique would show the results of my hard training just a bit more...........damned zero genetics!! LOL #bflushsmiley5qk#

I hear ya there.., But you have done DAMN GOOOD my friend

[Hoopie]

Good stuff Boss dude!! so thats what i got to look forward to the closer i get to my show. Great just what i want my head telling me i look like crap thus making me kill myself more with the gym and cardio. Oh well ya gotta love it...Getting closer Boss! Rock on hard!!!

[Tim Wescott]

Thanks Randy!!

Joel,if gains were given out according to the effort put in,we`d dwarf Ronnie Coleman !!

Steve,I`m never satisfied,but before a contest,the mind gets nasty with your confidence level at times.

Once I get to the contsst,I survey the other guys,and get into warrior mode and just bring it to`em the best I can.

[Tim Wescott]

Mon. Aug. 28th.

Quads,Calves,Posterior Chain:

Quads:

Super-Set:
{Leg Extensions:
90-15
130-10
110-12
90-12
70-12,drop to 50 for 8 more reps,totalling 20 reps.
{Cybex Lying Leg Sled:
7pl.-12-(close stance,feet together)
10 pl.-(slightly wider than shoulder width stance)
9pl.-10-(slightly wider than shoulder width stance)
8pl.-12-(medium width stance)
7pl.-12-(close stance,feet together)

Smith Front Squats:
160-12
180-12
200-10
Did these with the heels on two 10 pound plates......last set was a bit*h !!

Dumbell Lunges:
3 x 12 with 25 pounders
Did these by stepping up on a small platform with my lead foot.........one leg at a time.

Adductor Machine:
110-25
150-15

Quad Stretch-a few minutes with various stretches

The back room was locked where the leg press and power racks are so I did the above workout instead.

Needed a break from squats and leg presses, so this was a good one........took me about 35 minutes to complete it all.........then they opened up the back room.........go figure!!!

Calves:
Cybex Rotary Calf Extensions:
6 sets to failure pyramiding up and down the stack with half reps to failure on all 6 sets.

Standing Calf Machine:
4 x failure with 250 pounds.......half reps and stretching at the end of all 4 sets to failure.

Posterior Chain:
Reverse Hyper Machine:
46-12
65-12
85-12
105-12
Did these in between sets of standing calf raises as they are right next to each other.
Not quite a Super-Set,but more of a staggered set.
(alternating sets with a brief rest period)

Hyperextensions:
20-bdywt.
15 with 25 pounds
15 with 35 pounds

Damn good workout........very intense.

Total gym time = 75 minutes.

[mrky03]

Good one Tim! Yeah, getting into warrior mode is what its all about at the show and just thinking about it gets me in a state of urgency to keep pushing the diet to the limit! There's nothing like getting to a show once you get backstage and start undressing getting oiled up and pumped! Being in great shape and having everone else know right away that you are the one to look out for!!! #arockon6ha#