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Post by Tim Wescott on Mar 2, 2006 12:31:37 GMT -5
Mo,thanks for posting that,I needed to see it !!
Strangely enough,withing the last 3 days,I look much tighter.
I guess the power of the mind is sometimes stronger than we thin.
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Post by Tim Wescott on Mar 2, 2006 12:44:04 GMT -5
Thurs. Mar. 2nd.
Shoulders,Hamstrings,Abs,Cardio:
Shoulders:
Super-Set: {Lateral Raise-20-15,25-12,25-10,25-10 {Bradford Press-95-12,115-8,105-8,95-10 Cybex Seated Laterals-3 sets of 5pl.-8,drop to 3pl.-for 7 more Bent-Over Laterals-30-15,40-10,35-12,30-15 Cable Bent-Overs-2pl.-15,2pl.-12
Hardly rested at all during the entire shoulder session.........I was cranking out sets/reps like there was no tomorrow!!
Hamstrings: Step-Ups-3 sets 30 reps,doing one leg at a time for more time under tension Seated Leg Curls-8pl.-20,10pl.-12,9pl.-12,6pl.-15 Lying Leg Curls-4 x 12 with 50 pounds,emphasis on squeezing at the top of movement Reverse Hyper Mach.-12 no wt.,25-12,50-12,75-10,100-8,drop to 50 for 7 more
Abs:
Super-Set: {1/4 Situps on Incline-4 x failure {Crunches-4 x failure
Cardio: 35 minutes walking on inclined treadmill. 10 minutes HIIT cardio on Eliptical.
I`ve been training hard,as always,but this week I have pushed to another level of intensity!!
I`m in the zone baby !!
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Post by Mrbig7 on Mar 2, 2006 13:36:03 GMT -5
Glad to hear you are in the ZONE, Tim! Keep up the great work.. Won't be long until that first show of the year & all the hard work will pay off. Will you be posting pics this year? I don't think too many were posted of last years shows, were they?
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Post by Tim Wescott on Mar 2, 2006 15:17:03 GMT -5
Thanks Terry,I appreciate it !! No I usually travel to most of my shows alone,so I never get too many pics. I will have some from the May contest I`m doing in Boston,as I will have around 3 million frinds in attendance!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Lux on Mar 3, 2006 9:55:55 GMT -5
Wow, thats a lot of eyes on you Tim. Hows about getting a WOTW t-shirt made up?
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Post by Tim Wescott on Mar 3, 2006 12:17:59 GMT -5
Ok,maybe I exaggerated...............just 2 million !! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Lux,glad to see you still here,I was going to try to track you downs at Milos board and see where you were bro. As far as shirts or merchandise go,I have thought about it,but wondered if it`s worth the trouble. I might do it in the near future,after I look into it at Cafe` Press a bit further.
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Post by Tim Wescott on Mar 3, 2006 12:28:21 GMT -5
Fri. Mar. 3rd.
Biceps,Triceps,Forearms,Abs,Cardio:
Biceps: Seated Alternate DB Curls-30-12,40-10,50-10,60-6,35-10 Barbell Curls-85-10,85-10,65-12 Leaning Forward Concentration Curls-35-10,25-12
Triceps:
Tri-Set: {Seated French Press-3 x 12 with 70 pounds {Pressdowns-3 x 12 with 4 plates {Triceps Dips Between Benches-3 x 15 ( no weight )
Cybex Triceps Exts.-1 x 20 with 5 pl. Lying DB Exts.- 1 x 15 with 35 pounders One-Arm Cable Exts.-1 x 12 with 2 pl.
Forearms:
Super-Set: {Reverse Curls-4 x 12 with 50,then 1 x 15 with 30 {Wrist Curls-65-20,85-12,85-12,85-12,75-12,60-15
Cardio: Walk on inclined treadmill-35 minutes HIIT on Eliptical-10 minutes
85 minutes,total gym time!
I didn`t set any world strength records this week,but from a bodybuiling standpoint,it was one of the most intense weeks I had in a long time................raised the intensity to another level!!
Every workout was balls to the wall,and I am looking forward to walking tomorrow outside, and then increasing carbs a bit on Sunday, and just vegging out `til Monday.
Train hard!!
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Post by Lux on Mar 3, 2006 14:16:04 GMT -5
I've been M.I.A due to relationship dramas yet again Tim #arollseyes3zc#
Its cool to see your training in the ZONE #bbenchpress4zy# but i'm concerned you might get too psyched up in the gym and do this . . #bflexsmiley1vs# ;D
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Post by Tim Wescott on Mar 3, 2006 15:13:41 GMT -5
Sorry to hear that bud...............we ALL go through them,that`s for sure!!
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Post by Tim Wescott on Mar 6, 2006 10:49:43 GMT -5
Mon. Mar. 6th.
Quads,Calves,LowerBack,Abs:
Quads:
Super-Set: {Leg Extensions-90-12,130-8,110-10,70-15 {Cybex Lying Leg Sled-7pl.-12,9pl.-10,11pl.-10,6pl.-15
Unilateral Leg Press-2pl.-15,3pl.-15,4pl.-15,5pl.-15 Dumbell Lunge on Inclined Block-20-12,30-12,35-12 Adductor Machine-90-30
Calves: Standing Calf Raise-4 x failure Leg Press-Calf Raise-3 x failure
LowerBack: Reverse Hyper Mach.-4 x 12 with 45 pounds Hyperextensions-12-no wt.,25-12,25-12,20-no wt.
Abs: Incline Leg Raises-4 x failure (going up a rung on each set) Roman Chair Situps-4 x failure
75 minutes total gym time!!
Kinda` pulled my left calf muscle doing standing calf raises.......wasn`t too bad,then hit the leg press calf raise,and screwed it up good!! #awithstupid5gf#
Walking with a slight ,but very noticable limp......just hope it doesn`t affect my cardio this week.
Weirdest thing.......wasn`t going heavy,and every rep was slow and controlled. #awtf6mm#
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Post by Intensity on Mar 6, 2006 14:40:21 GMT -5
Sorry to hear that… i know you know it, but if you see swelling, take a couple of minutes to put some ice on it today Tim and your calf will heal in no time! It's never fun, but at least, it should be correct after a couple of days!
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Post by Tim Wescott on Mar 6, 2006 14:53:36 GMT -5
I`m definately going to ice it Mo,thanks!!
I use both the treadmill and eliptical for my cardio,if it bothers me,I`ll just use the bike.
No stopping me now!! #dreambig0ta#
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Post by TNA on Mar 6, 2006 19:55:01 GMT -5
Shoot!! That's too bad Tim. But knowing you, you'll bounce right back!!!
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Post by Tim Wescott on Mar 7, 2006 10:39:23 GMT -5
Thanks guys!!
It bothered me all day and night yesterday,but this morning,it felt a bit better,but I was still limping.
As soon as I tried cardio,it was fine...bit of pain,but didn`t really affect my cardio at all............thank God!
Today I was as weak as a kitten!! #aseeingstars5gt# When a warmup set with 135 felt heavy,I figured I`d better listen to my body,and go light and fast,which is what I did.
Tues. Feb. 7th.
Chest,Abs,Cardio:
Chest: Bench Press-135-15,185-8,215-6,175-10,175-10 Cybex Incline Machine-5pl.-10,6pl.-10,5pl.-10 Crossovers-3 x 15 with 3 plates Pec-Deck-5pl.-15 plus 3 1/2 reps,4pl.-15,plus 5 1/2 reps Low Cable Crossovers-2 x 20 with 2 plates
Great pump & burn,but weaker than an old lady!! ;D
Gotta` have some light days though.
Abs:
Super-Set: {Crunches-2 x failure {1/4 Situps-2 x failure
Cable Crunches-9 pl.- failure,10 pl.-failure
Cardio: 40 minutes walking on inclined treadmill.
75 minutes total gym time!!
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axgar
Novice Bodybuilder
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Posts: 67
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Post by axgar on Mar 7, 2006 21:00:46 GMT -5
Thanks guys!! Today I was as weak as a kitten!! Wow! Never thought I'd see those words associated with your name! ;D
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Post by Tim Wescott on Mar 7, 2006 21:35:14 GMT -5
Hey Tony,good to see you here again!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) I hope all is well. I think I may be coming down with something,or the low carbs and calories are catching up to me. Bigtime off day,but still got pretty intense,even with the light weight. Hope to see you here often bud!!
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Post by Lux on Mar 8, 2006 6:41:06 GMT -5
How are you feeling today Tim?
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Post by Tim Wescott on Mar 8, 2006 11:13:58 GMT -5
Feeling OK,but a little draggy and tired/weak!! Probably gonna` go light and fast for the rest of the week. Taking a day off is not an option at this point.....unfortunately. Thanks for asking bro!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on Mar 8, 2006 11:20:33 GMT -5
Wed. Mar. 8th.
Back,Traps,Neck,Cardio:
Back:
Tri-Set:
{Lying Barbell Rows-95-15,115-12,115-10 {Straight-Arm Pulldowns-3pl.-15,3pl.-12,3pl.-12 {Seated Cable Rows-8pl.-15,10pl.-10,9pl.-12
Super-Set:
{Wide Grip Pulldowns Behind Neck-8pl.-12,8pl.-12,8pl.-10 {Cable Pull-Ins To Waist-10pl.-12,10pl.-12,10pl.-12 (rope handle)
Traps: Smith Uprights Behind Back-95-12,115-12,135-10
Neck: Nautilus 4-Way Neck Machine-3 sets each way,70-110 pound range depending on the position.
Cardio: 40 minutes walking on inclined treadmill.
Total gym time.....85 minutes!!
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Post by Tim Wescott on Mar 9, 2006 10:33:14 GMT -5
Thurs. Mar. 9th.
Shoulders,Hamstrings,Cardio:
Shoulders: Seated Dumbell Press-45-12,55-10,65-8,45-10 Lateral Raise-25-20,35-10,30-12 Cybex Seated Lateral Mach.-3 plates,20 reps,all sets ( 30 seconds between sets............very painful) Cable Bent-Over Laterals-1 pl.,-for 12,10,10,10 Face-Pulls-6pl.-12,drop to 5,4,3,all to failure(didn`t count reps)
Hamstrings: Step-Ups-no wt.,3 x 30 (concentrating one one leg at a time) Lying Leg Curls-50-25,plus 5 1/2 reps,70-12,plus 5 1/2 reps,50-15(last set,did 5 from the top to the middle,5 from the bottom to the middle,and finished withy 5 full reps) Seated Leg Curls-7pl.-15,7pl.-12,7pl.-12 (did 1/2 reps after every set to failure)
Cardio: 30 minutes walking on inclined treadmill. (would have done 45 minutes,but my buddy needed the truck)
Good ,intense,and painful workout !!
80 minutes total gym time!!
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