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Post by TNA on Feb 14, 2006 10:32:17 GMT -5
Looking great Tim! Good to see you're back is doing better. One question, when you do the Bradford press, do you find that the weight you use is fairly low as compared to the BB press? I found that today.
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Post by Lux on Feb 14, 2006 11:35:28 GMT -5
Sorry Terry, i forgot to warn you about that! As the movement is from front to back to front again, it means you are handling the load for nearly twice the amount of time you would have done for a straight forward bb press #bbarbellsmiley4dr#
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Post by TNA on Feb 14, 2006 12:07:29 GMT -5
Okay, that makes a lot more sense now! I thought I was loosing strength. Thanks Lux!!
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Post by Tim Wescott on Feb 15, 2006 10:57:42 GMT -5
Terry,It is a bit lighter,but if you just clear the top of the head without locking out the weight,the constant tension this creates,more than makes up for the few pounds less that you are using. I have done these for years with great results, and usually do laterals in Super-Set fashion before the presses, to pre-exhaust the delts......we`re talking mucho pain !!!!  |
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Post by Tim Wescott on Feb 15, 2006 11:06:48 GMT -5
Wed. Feb. 15th.
Back,Traps,Abs/Low Back,Neck,Cardio:
Back:
Dumbell Rows-80-12,100-10,120-8,80-12
Cable Rows-8pl.-12,10pl.-10,10pl.-10,7pl.-15
Pulldowns Behind Neck-120 pounds for 4 x 12
Rope-Pull-Ins To Waist-10pl.-15,12pl.-12,12pl.-12
Traps:
Barbell Shrugs-185-3 x 20
Abs/Low Back:
Super-Set:
{Rope Crunches-3 x 50,30,30 with 9 plates
{Hyperextensions-3 x 15 no weight
Did these back and forth,non-stop.
Cardio:
30 minutes walking on inclined treadmill.
15 minutes HIIT cardio on eliptical.
Neck:
Nautilus 3-Way Neck Machine-3 x failure al;l sides with 70-90 pounds
Neck Plate Raises -3 x 20,15,15,with 25 pounds.(head hanging off the end of a bench)
Had to be careful on the Shrugs as when I lowered the weight ,it aggravated my back pretty bad......hence the light weight used.
My back felt good goping in,but after the first 3 movements it was hurting.
Good workout just the same!!
Approximately 75 minutes total gym time!!
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Post by Mrbig7 on Feb 15, 2006 13:27:56 GMT -5
Great job Tim! Keep up the great work, but take care of that back! Just curious, can you elaborate on your HIT cardio on the elliptical(how fast are you going, what levels, etc...??)? I'm experimenting w/HIT cardio now but can't seem to get the elliptical moving fast enough on the "sprint" intervals to be worth my while.. I'm sweating, but can't seem to make move fast enough to make me gasp for air like I should be in the "hard" phases.. I KNOW my cardio system can't be THAT efficient already!
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Post by RUBICON19 on Feb 15, 2006 15:34:01 GMT -5
Terry,It is a bit lighter,but if you just clear the top of the head without locking out the weight,the constant tension this creates,more than makes up for the few pounds less that you are using. I have done these for years with great results, and usually do laterals in Super-Set fashion before the presses, to pre-exhaust the delts......we`re talking mucho pain !!!! I gotta throw these in!!! |
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Post by Intensity on Feb 15, 2006 16:26:59 GMT -5
I'm reading that, and feeling hundry for tonight's back workout! Good job Tim!  |
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Post by TNA on Feb 15, 2006 17:33:45 GMT -5
Terry,It is a bit lighter,but if you just clear the top of the head without locking out the weight,the constant tension this creates,more than makes up for the few pounds less that you are using. I have done these for years with great results, and usually do laterals in Super-Set fashion before the presses, to pre-exhaust the delts......we`re talking mucho pain !!!! Thanks, Tim! Okay that makes me feel better. I was locking at the top but I guess if I don't and just let the momentum carry me through, this should work well. I'm at doing shoulders on Friday. I'll let you know! #bbarbellsmiley4dr# |
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Post by Tim Wescott on Feb 16, 2006 10:43:47 GMT -5
Terry,on the HIIT cardio,I have the crossramp set at 10,and the resistance at 1-3 only ,and simply go all out for about a minute,then I coold down until my breathing/heartrate is almost recovered and go again.
Nothing fancy to it at all........so many people get hung up on calories and optimum heart rate,etc. ....just get moving and you`ll get results.
Not referring to you bud,just folks in general.
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Post by Tim Wescott on Feb 16, 2006 10:52:31 GMT -5
Thurs. Feb. 16th.
Shoulders,Hamstrings,Abs,Cardio:
Shoulders:
Super-Set:
{Cybex Seated Lateral Mach.-5 x 10-12 with 5 plates
{Cybex Seated Press Mach.-5 x 10-12 with 5-7 plates
Drop-Set Laterals-25-12,drop to 20 for 8 more,22.5-12,drop to 20 for 8 more,20-12,drop to 15 for 8 more.
Incline Bent-Over Laterals-4 x 12 with 20 pounds
Face-Pulls-2 x 15 with 5 plates
Hamstrings:
Lying Leg Curls-70-15,90-12,90-10,70-12,70-12
Seated Leg Curls-4 x 12 with 8 plates
Step-Ups-3 x 20 no weight(concentrating on one leg at a time for increased time under tension)
Abs:
Crunches-4 x failure
Cardio:
30 minutesc walking on inclined treadmill.
10 minutes recumbant bike.
My lower back was in agony this morning but after doing the Step-Ups and cardio it felt much better.(looser)
Gotta` be a bit more careful in the poundage selection department,but I think it`ll recover in time to train hard next week.
About 75 minutes total gym time!!
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Post by Tim Wescott on Feb 17, 2006 10:44:25 GMT -5
Fri. Feb. 17th.
Biceps,Triceps,Forearms,Abs,Cardio:
Biceps/Triceps:
Super-Set:
{Seated Alternate DB Curls-30-12,40-10,50-8,30-10
{Seated French Press-70-20,90-12,100-6,70-15
Super-Set:
{Strict Barbell Curls-3 x 10 with 75 pounds
{Pressdowns-3 x 15 with 70 pounds
Super-Set:
{Cybex Preacher Curls-5pl.-10,5pl.-10,4pl.-10
{Cybex Triceps Exts.-5pl.-20,5pl.-20,5pl.-20
Forearms:
Super-Set:
{Reverse Curls-3 x 15 with 50 pounds
{Wrist Curls-3 x 20 with 60 pounds
Abs:
Tri-Set:
{Crunches-3 x failure
{1/4 Situps-3 x failure
{Vertical Leg Raise-3 x failure
Cardio:
40 minutes walking on inclined treadmill.
Awesome workout !!
Approximately 75 minutes total gym time !!
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Post by Tim Wescott on Feb 20, 2006 10:27:47 GMT -5
Mon. Feb. 20th.
Quads,Calves,Lower Back:
Leg Extensions-90-15,130-8,drop to 70 for 8 more,110-10,90-12
Lying Leg Sled-8pl.-12,10pl.-12,10pl.-12,7pl.-20
Dumbell Lunges-4 x 10 with 30 pounders
One-Legged Cybex Seated Leg Press-110-20,130-20
Adductor Machine-130-20
Calves:
Standing Calf Raise-6 sets to failure
Leg Press Calf Raise-6 sets to failure
Lower Back:
Reverse Hyper Machine-15 no wt.,12-25,12-45,12-45
Hyperextensions-1 x 20 no wt.(super slow)
Lower back felt much better since resting over the weekend,but it is still a bit out of whack......hence no squats or anything too heavy today...............needed a lighter day anyway.
65 minutes total gym time!!
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Post by Tim Wescott on Feb 21, 2006 10:29:35 GMT -5
Tues. Feb. 21st.
Chest,Abs,Cardio:
Chest:
Bench Press-135-15,185-8,225-6,240-3,225-5,205-8,185-8
Smith Inclines-185-6,185-6,165-8,150-10,150-10
Flyes-45-12,45-12,35-15
Crossovers-3pl.-15,3pl.-15,2pl.-15
Abs:
Tri-Set:
{Hanging Leg Raises-3 x failure
{Rope Crunches-3 x failure
{Crunches-3 x failure
1/4 Situps-1 x failure
Cardio:
30 minutes walking on inclined treadmill.
75 minutes total gym time!!
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Post by Tim Wescott on Feb 22, 2006 10:59:03 GMT -5
Wed. Feb. 22nd.
Back,Traps,Neck,Cardio:
Lying Barbell Rows-95-15,115-12,135-10,135-10,115-12
Cable Rows-9 pl.-12,11pl.-12,10pl.-12,8pl.-15
Wide Grip Pulldowns-9pl.-12,11pl.-10,8pl.-15
Straight-Arm Pulldowns-4 pl.-15,3pl.-15
Cybex Seated Rowing Machine-1 set,8plates,15 reps,then alternated arms for 5 more reps per arm for a total of 20 reps
Traps:
Barbell Shrugs-135-20,185-15,225-12,275-12,185-20
Low Back:
Hyperextensions-15-no wt.,25-15,45-15,25-15
Neck:
Nautilus 3-Way Neck Machine-3 sets to failure each side70-100 pounds
Plate Neck Raise Off End Of Bench-25-15,35-15,35-15
Cardio:
35 minutes walking on inclined treadmill.
10 minutes HIIT on Eliptical.
About 90 minutes total gym time!!
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Post by Intensity on Feb 22, 2006 14:41:41 GMT -5
Very nice Tim! This low carb diet doesnt seem to have a bad effect on your workouts as you seem to stay very strong!
Keep going my friend!
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Post by RUBICON19 on Feb 22, 2006 15:32:27 GMT -5
Very nice Tim! This low carb diet doesnt seem to have a bad effect on your workouts as you seem to stay very strong! Keep going my friend! Remember. Tim is a machine. He is not human!! |
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Post by Mrbig7 on Feb 23, 2006 8:07:31 GMT -5
Doing GREAT, Tim! How are you feeling at this point in your prep? You appear to thrive on multiple contests. Do you attempt to peak for each one, or use the first one's of the season just to "fine tune" things?
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Post by Tim Wescott on Feb 23, 2006 10:51:09 GMT -5
Thanks guys!!! Actually I am dying lately as my wife is the biggest junk food junkie in existance and has no pity for me whatsoever!!! Terry,I feel I did one too many contests last year as I was just totally burnt out near the end........dieted waaaaaay too long. This year the contests are spaced much closer apart which will make it a lot easier for me to deal with,and I`ll actually have an off-season!! LOL I try to peak for my first show,then just maintain my condition.........carb up a bit ,and enter the next one. I do not beleive this BS about being able to only peak for one contest......why is that? Nonsense!! I do find (usually) that I get better with each show,as long as I don`t lose focus. Mo,my power is not really all that good.........lately I just train more for feel and rest less between sets.......... I have been much stronger,but as I always say.......the body has no clue what numbers are on the bar,it only knows heavy or light!! |
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Post by Tim Wescott on Feb 23, 2006 11:01:02 GMT -5
Thurs. Feb. 23rd.
Delts,Hams,Abs,Cardio:
Delts:
Super-Set:
{Cybex Seated Laterals-5 x 12 with 5 plates plates
{Cybex Seated Press-5 x 8-12 with 5 plates plates
Drop-Set Laterals-25-13,drop to 22.5 for 7 more,22.5-13,drop to 20 for 7 more,20-13,drop to 17.5 for 7 more (very little rest between agonizing sets)
Bent-Over Laterals-25-15,35-12,45-10,30-12,30-12
Hamstrings:
Lying Leg Curls-70-15,90-12,90-8,70-12 (did drop sets to failure on all sets with the next lightest plates)
Seated Leg Curls-9pl.-12,8pl.-12,7pl.-12,6pl.-15 (only 30-45 seconds rest between sets)
Step-Ups-3 x 30 with no weight ( did these concentrating on each leg seperately.they are killers if you only rest a minute between sets)
Abs:
Super-Set:
{Crunches-3 x failure
{1/4 Situps on Incline-3 x failure
Vertical Leg Raises-3 x failure
Cardio:
35 minutes walking on inclined treadmill.
10 minutes HIIT cardio on Eliptical.
Good one !!!!!!!!!!!!!! #k0104ne#
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