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Post by Tim Wescott on Feb 24, 2006 11:06:21 GMT -5
Fri. Feb. 24th.Biceps,Triceps,Forearms,Abs,Cardio:Biceps/Triceps:Super-Set:{Cable Curls-5pl.-15,7pl.-12,8pl.-10,5pl.-15 {Bent-Forward Cable Exts.-7pl.-20,9pl.-15,8pl.-15,7pl.-15 Super-Set:{Seated Hammer Curls-3 x 10 with 30 pounds {Lying DB Exts.-30-15,40-12,30-15 Super-Set:{Bent-Forward Concentration Curls-35-10,30-10,20-15 {Triceps Dips Between Benches-3 x 20 no weight Pressdowns-3 pl.-50 reps Forearms:Super-Set:{Reverse Wrist Curls-3 x 12-15 25 with pounds,2 x 15 with 20 pounds {Wrist Curls-3 x 15-20 with 80 pounds,2 x 15 with 60 pounds Dumbell Wrist Rocker-2 x 15 with 10 pounds,1 x 15 with 7.5 pounds Abs:Super-Set:{Roman Chair Situps-3 x failure {Crunches-3 x failure Cardio:45 minutes walking on inclined treadmill. Did the 34 sets for arms and forearms in around 40 minutes flat........arms were incredibly pumped and vascular. Great workout!!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by TNA on Feb 25, 2006 10:06:33 GMT -5
Hey Tim looking great brother!! I was wondering, if you get a minute, could you take a look at my latest posting (Feb. 25th) in my training journal. Your expertise and advice would be greatly appreciated!
Thanks,
Terry
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Post by Tim Wescott on Feb 25, 2006 11:39:09 GMT -5
Thanks Terry........I`ll check it out right away.
The reason I haven`t been commenting on or about anyones journal,is that my computer was running so slow, and the threads were so long, that it took forever for the pages to download for me...........especially Mr.Big 7`s log with the comparison pics.....they were a pain in the butt to view as they took forever to load.
It`s not running really lightning quick now,but waaaaay better,so I`ll be posting a lot more.
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Post by TNA on Feb 25, 2006 14:15:21 GMT -5
Thanks for response Tim! Greatly appreciated my friend.
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Post by Tim Wescott on Feb 25, 2006 15:03:54 GMT -5
Anytime dude!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on Feb 27, 2006 8:24:42 GMT -5
Going to the next little town over................about 50 miles away this morning to train legs. It`s an old school type of mom & pop gym, with old, but good equipment. I get to do hacks and seated calf raises, as I do not have access to either at my gym. The hack kills my knees as it is archaic,but I got really sore last time I was there and only used baby weight............................probably because I haven`t done them in over 3 years since I moved here!! I will also take advantage of the Bodymasters leg curl unit even though it`s not hamstring day.................few light sets is all,great machine. I`m psyched !! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Intensity on Feb 27, 2006 13:01:43 GMT -5
Good to hear you are focus and psyched Tim!
So is your car will be fonctionnal soon? Anyway, i have seen what you wrote in your contest prep thread and it seems that you are doing good without it…
I'm with you Tim… you'll be PERFECT on stage in a couple of weeks!!
#bnotworthysmiley5cb#
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Post by Tim Wescott on Feb 27, 2006 14:39:08 GMT -5
I don`t know Mo..............my confidence is slipping a bit....................just can`t seem to lose that last bit of fat on my waiist. ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Guess I`ll juyst have to get stricter,and train harder!! I might modify my diet just a bit to create more of a calorie deficit. Still looking for a transmission,but our neighbor lets us use his truck daily so I`m still training. If I couldn`t train...........I`d go home to Massachusettes in a heartbeat and return when things were bettter,or at least until after my contests. Thanks for the words of encouragement my friend. #bbeersmiley9gy#
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Post by RUBICON19 on Feb 27, 2006 15:15:29 GMT -5
Come on TIM!!! You always pull it off. Through thick and thin you seem to get it done!!!! Get back in the game and do what it takes. We know you can!!! What doesnt kill us only makes us stronger, right.??
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Post by Tim Wescott on Feb 27, 2006 16:37:17 GMT -5
You know it Randy !! #arockon6ha# I`m training quite hard,and am very focused........the answer lies in my diet. I do not have enough confidence in the eating 8 x a day idea I posted. Last year,I had to actually decrease protein which got me into shape much faster. The way my body reacts these days to diet,is freakin` me out............changing a lot, the older I get. I used to know what to do to get ripped...........now,I have to experiment a bit,and that`s not good for building confidence this close out. I WILL be ready April 1st. if I have to suffer to the max !! Thanks my Massachusettes brother !! ![;)](//storage.proboards.com/forum/images/smiley/wink.png) ;D
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Post by Tim Wescott on Feb 27, 2006 16:57:50 GMT -5
Mon. Feb. 27th.
Quads,Calves,and Light Hamstrings:
Quads: Leg Press-3pl.-15,4pl.-12,5pl.-12,6pl.- 10,7pl.-10,8pl.-8,4pl.-20
This machine felt waaay better than the one at my gym..............fried my quads !!
Hack Squats-1pl.-15,2pl.-12,2pl.-10
As I said earlier,this machine is old and hurts the knees.........my best is 4 plates for 8 but on this thing,2 plates was tough.
Arc Squats-185-12,205-10,225-10
I call these Arc Squats,because they are done on a machine which looks very similar to a Smith,but without the counterbalance cables,and the bar travels in an arc,rather than straight up and down.
At this point,I had to squeeze out the 225 set my legs were so cooked.
Dumbell lunges-25-10,35-10
Drop-Set Leg Exts.-90-12,drop to 70 for 6,drop to 50 for 6,drop to 30 for 6
Stick a fork in me.............I`m well done!! ;D
Hamstrings: Lying Leg Curls-50-15,75-12,85-10
Did these with less than a minutes rest between sets.The machine is not a Bodymasters as I posted above,but is made by Paramount.
It allowed for a really good contraction, which was agonizing, as my hams were cramping up bigtime after the 3rd. set.
Calves:
Super-Set: {Standing Calf Raise-160-15,240-12,320-12,360-12,400-12 {Seated Calf Raise- 5 x 12 with 2 plates
Really good workout,and I`m still limping around............I`ll be sore tomorrow!!
Trained from 10:00 am to 11:15 exactly.
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Post by Intensity on Feb 27, 2006 20:47:45 GMT -5
I don`t know Mo..............my confidence is slipping a bit....................just can`t seem to lose that last bit of fat on my waiist. ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Guess I`ll juyst have to get stricter,and train harder!! I might modify my diet just a bit to create more of a calorie deficit. Still looking for a transmission,but our neighbor lets us use his truck daily so I`m still training. If I couldn`t train...........I`d go home to Massachusettes in a heartbeat and return when things were bettter,or at least until after my contests. Thanks for the words of encouragement my friend. #bbeersmiley9gy# Randy is right Tim... do what must be done and forget about the rest! In my mind, if on contest day you have no doubt that you have done everything possible to succed... than you cant have any regret, you are a winner, end of discussion. I copy you something you wrote on an oooold thread... i remember that it motivated me to dead (Tim you are the man)... -------- Question form Fitmama: what do we do? Tim's Answer: WE DO !!!!!!! I simply flip a switch in my mind and I sit and visualize how I want to look in the contest. I also think of how good my competition will look,and how hard they are training while I slack off eating junk or going back to bed instead of training. You have to envision yourself winning and receiving the winners trophy and committ to doing whatever it takes to be #1 !! Remember,while you sleep or slack off, your competition is eating like a Spartan and training their asses off................Get busy and settle for nothing less that perfection..........you can do it,the question you must answer is........will you do it? I`m willing to bet that you will!! Keep a truthful journal here on the board..........no one likes to enter things in a journal like they missed a workout or ate junk food!! You have to want it bad,and I know you do........think of the less fortunate people who have to stay in bed because they are sick and dying,and don`t let a day go by without giving 100% You have a great physique..........now get busy and win your contest!!
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Post by RUBICON19 on Feb 28, 2006 5:55:30 GMT -5
Thats what I am talki'n about MO.... From the man himself.
What about cardio Tim. Have you tried a bit more cardio rather than decreasing cals? Not to make matters confusing.
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Post by Tim Wescott on Feb 28, 2006 6:31:04 GMT -5
Thanks Randy............I have increased duration of cardio from 30 to 45 minutes.
Would do it Saturday,but my vehicle problems won`t allow it.
I`ll just do my best,and make any adjustments I feel necessary,according to the results,or lack of, in the next 2 weeks.
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Post by Mrbig7 on Feb 28, 2006 8:10:00 GMT -5
Tim, You can do it! Your work ethic, dedication, and stubbornness will all see you through! Not much further to go, my friend, so keep it up!
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Post by RUBICON19 on Feb 28, 2006 11:42:41 GMT -5
Why not walk outside on Saturdays. Or do sprints. I know its cold, but......
I am out there every day with Jule.
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Post by Tim Wescott on Feb 28, 2006 12:35:06 GMT -5
Thanks Terry !! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Randy,it`s sub-zero here buddy!! LOL I may just do that...............been thginking about it lately.
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Post by RUBICON19 on Feb 28, 2006 12:37:53 GMT -5
JUst watch ROCKY 4 again. EYE OF THE TIGER, bro
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Post by Tim Wescott on Feb 28, 2006 12:43:17 GMT -5
Tues. Feb. 28th.Chest,Abs,Cardio:Chest:Bench Press-135-15,185-8,225-5,245-3,260-1,225-6,200-8,185-8 Barbell Incline Press-155-10,175-5,190-5,160-8 Crossovers-3pl.-20,4pl.-15 (less than a minutes rest) Flyes-2 x 12 with 45 pounders (less than a minutes rest) Cardio:45 minutes walking on inclined treadmill. Abs:Tri-Set:{1/4 Situps on Incline-3 x failure {Vertical Leg Raise-3 x failure {Crunches-3 x failure Felt really good today,and cranked on cardio bigtime !! My head is back in a good place, and I`m determined to stay positive and get shredded. Sometimes when prepping for a show,your mind plays tricks on you...................no more self doubts !! Stay Hungry !! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by Tim Wescott on Mar 1, 2006 12:46:19 GMT -5
Wed. Mar. 1st.
Back,Traps,LowBack,Neck,Abs,Cardio:
Back: Incline Dumbell Rows-45-12,60-10,45-12 One-Arm Seated Cable Rows-5pl.-12,7pl.-10,6pl.-12 Lying Barbell Rows-115-10,135-8,95-15 Pulldowns Behind Neck-9pl.-10,11pl.-8,8pl.-15 Sraight-Arm Pulldowns-4pl.-20,4pl.-15,4pl.-12
Traps: Dumbell Shrugs-80-20,90-15,100-15
Lower Back: Hyperextensions-20 with no wt.,15-25,drop plate do 5 more,10-35,drop plate do 5 more,15 -25,drop plate do 5 more
Neck: Nautilus 4-Way Neck Macxhine-4 sets8-20 reps ,all sides Plate Neck Raise-25-20,35-12,35-12,25-15 (head hanging off end of bench,plate on forehead covered by towel)
Abs: Rope Crunches-3 x failure with 10,9,and 8 plates respectively
Cardio: 45 minutes walking on inclined treadmill.
Finished back in under 35 minutes!!
Damn good workout,as they all have been so far this week!! #smileytoetapfingsnap0wh#
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