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Post by Tim Wescott on Mar 15, 2006 11:34:06 GMT -5
Wed. Mar. 16th.
Back,Traps,Cardio:
Back:
Tri-Set: {Lying Barbell Rows-95-15,115-10,115-8,95-12 {Straight-Arm Pulldowns-6pl.-12,5pl.-12,5pl.-10,5pl.-10 {V-Bar Pulldowns-8pl.-12,8pl.-10,8pl.-10,8pl.-10
This Tri-Set was a complete bi**h!!
One-Arm Cable Rows-5pl.-12,4pl.-12,3pl.-15 ( 45 seconds rest between sets )
Cybex Seated Rowing Mach.-1 set,20 reps,8plates
Did these super slow with a squeeze at the contraction of each rep...trying to get elbows back as far as possible.
Stick a fork in me,my back was well done!! ;D
Traps: Dumbell Shrugs-80-20,90-15,100-15
Cardio: 45 minutes walking on inclined treadmill.
Burnt more calories on cardio today than I ever have in one session in my entire life.
Had to skip neck due to having to return my buddys truck,but I`ll hit it tomorrow or Friday.
Total gym time-85 minutes!!
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Post by Mrbig7 on Mar 15, 2006 14:35:46 GMT -5
Getting close, Tim... Things look good. How are you feeling?
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Post by Tim Wescott on Mar 16, 2006 11:49:56 GMT -5
Feeling tired Terry.but looking much better!!
Leaning out nicely without losing size IMO...................network of veins all over my abdominal wall,quads,calves,forearms,and arms!!
Just gotta` get in more posing practice,and when I drop water,if it works right,I should be shreded as all hell..........for me anyway.
Stay focused and push hard,those shows are coming up quickly and you`re looking phenomanal bro!!
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Post by Tim Wescott on Mar 16, 2006 12:04:48 GMT -5
Thurs. Mar. 17th.
Shoulders,Hamstrings,Abs,Neck,Cardio:
Shoulders:
Super-Set: {Cybex SeatedLateralMach.-4pl.-15,5pl.-12,6pl.-12,3pl.-20 {Cybex Seated Press Mach.-4pl.-15,5pl.-12,6pl.-10,4pl.-15
Lateral Raise-20-15,30-12,25-15 Bent-Over Laterals-30-15,40-12,50-8,30-15 Face-Pulls-5pl.-20,5pl.-20
*(Hardly any rest at all between sets........very painful and intense)
Hamstrings: Lying Leg Curls-70-12,70-12,70-12,50-15 Seated Leg Curls-8pl.-12,10pl.-12,9pl.-12,8pl.-10,drop to 6 pl.-for 10 more Step-Ups-30,no wt.,25-10,25-10 (did one leg at a time for more TUT) Reverse Hypers-25-12,45-12,65-12 Hyperextensions-1 x 20 no wt.
*(Hardly any rest at all between sets on the above,and stetched hams after every set)
Abs:
Giant-Set: {1/4 Situps on incline-2 x failure {Rope Crunches-2 x failure-9plates {Vertical Leg Raise-2 x failure {Crunches-2 x failure
Neck: Nautilus 4-Way Neck Mach.-3 sets all sides,70-110 pounds.
Cardio: 30 minutes walking on inclined treadmill. 10 minutes HIIT cardio on eliptical machine.
Lots of work............good one,and I`m wiped out!!
Total gym time- 90 minutes.
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Post by Tim Wescott on Mar 17, 2006 12:15:07 GMT -5
Fri. Mar. 17th.
Biceps,Triceps,Forearms,Abs,Cardio:
Biceps/Triceps:
Super-Set # 1: {Cable Curls-6pl.-15,8pl.-12,10pl.-8,5pl.-15 plus 5 half reps from the bottom, to about halfway up {Bent-Forward Cable Exts.-7pl.-25,9pl.-15,11pl.-12,8pl.-20
On the set of exts. with 11plates,I felt that I could have gone heavier,but if I did,I would be catapulted across the gym !! ;D I could have used two guys to hold me down.
Super-Set # 2: {Seated Alternate DB Curls-30-12,40-10,30-10 {Lying DB Exts.-30-20,40-15,30-15
Super-Set # 3: {Cybex Preacher Mach.-3pl.-12,4pl.-10,plus 3 half reps,3pl.-10 {Pressdowns-5pl.-20,7pl.-12,6pl.-15
Forearms:
Super-Set # 1: {Reverse Curls-50-15,60-12,60-10,30-20 {Wrist Curls-70-20,70-15,70-10,50-15
Did these really fast.........reverse curl poundages have come a long way since I vowed to bring my forearms up. Sick looking veins everywhere!!
Super-Set # 2: {Hammer Grip Wrist Curls-15,20,12.5-15,10-12,10-12 {Wrist Rockers-15-10,12.5-12,10-12,10-12 Also did these with practically no rest.
Wrist Roller-3 x 10 with a 5 pound plate. Could barely hold my water bottle after this!! LOL
Abs:
Super-Set: {Vertical Leg Raise-3 x failure {Crunches-3 x failure
Roman Chair Situps-3 x failure
Cardio: 45 minutes walking on inclined treadmill.
Thank God I can`t get to the gym on the weekends..............I NEED the next two days off!
Total gym time-85 minutes!!
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Post by masterschamp on Mar 17, 2006 20:27:57 GMT -5
Great workout, Tim. You personify what true dedication to the sport is all about!
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Post by Tim Wescott on Mar 17, 2006 20:40:04 GMT -5
Thanks brother........I don`t know if that`s true,but I try like a SOB !
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Post by Tim Wescott on Mar 20, 2006 11:14:08 GMT -5
Mon. Mar. 20th.
Quads,Low Back/Abs,Light Calves:
Quads:
Super-Set: {Leg Extensions-90-15,130-10,110-10,70-15,70-12 {Cybex Lying Leg Sled-6pl.-15,8pl.-12,10pl.-12,6pl.-20,6pl.-20
DB Lunge-20-15,30-12,25-12 Did these by putting my foot on a small ramp type incline platform that people use to stretch their calves on.
Adductor Machine-90-30,130-15,150-12 Low Back/Abs:
Super-Set # 1: {Weighted Hyperextensions-25-15,35-15,25-15,dropped plate and did 5 more {Rope Crunches-9pl.-50,10pl.-35,11pl.-25
Super-Set # 2: {Hanging Leg Raise-3 x 15-20 {Crunches-3 x 35-50
Calves: Cybex Rotary Calf Mach.-3 triple drop sets with 190 to failure,dropping to 110 to failure.
Had to go easy on my calves because of the slight pull in my left calf......acting up a bit since yesterday.
This was my last leg day before the contest........no legwork next week, to hopefully insure that they will be holding no fluid on the day of the show.
Nothing heavy,just light for a big pump, with very little rest between sets.
Don`t wanna` get hurt this close to the contest....my diet would prevent muscle gain at this time anyway.......just trying to maintain what I have at the moment.
Total gym time-65 minutes!!
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Post by Mrbig7 on Mar 20, 2006 12:02:01 GMT -5
Hey Tim, Just so I understand, you stop doing legs almost TWO weeks out from your show? I was thinking this coming Sunday would be my last one, being that my show is that Saturday, giving me 6 days of rest.. Is that too close? Also, when do you quit cardio leading up to the show?
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Post by Tim Wescott on Mar 20, 2006 12:50:57 GMT -5
Terry,your plan of stopping legs at a week out is fine,but if you stopped a bit earlier,it might be better.
With legs like your,you are certainly not going to lose any size in a short amount of time,and they`ll look sharper onstage.
In my case,I do legs on Mondays, as they have always been a weak point,so I wanna` hit them when I am at my freshest and prioritze them...........hence Monday is best ,since I rest on the weekends.
Now,if I did legs next Monday,it would only give me Tues.-Fri. to rest them before the show on Sat.,...............not enough time.
In essence,just do legs this week,and stop all leg work after your leg day,other than cardio,and none after that.
I usually stop cardio on Wed.,the week of the contest.
I kinda` rambled on that,because I`m eating and concentrating on my food instead of my post.
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Post by Mrbig7 on Mar 20, 2006 13:18:06 GMT -5
Terry,your plan of stopping legs at a week out is fine,but if you stopped a bit earlier,it might be better. With legs like your,you are certainly not going to lose any size in a short amount of time,and they`ll look sharper onstage. In my case,I do legs on Mondays, as they have always been a weak point,so I wanna` hit them when I am at my freshest and prioritze them...........hence Monday is best ,since I rest on the weekends. Now,if I did legs next Monday,it would only give me Tues.-Fri. to rest them before the show on Sat.,...............not enough time. In essence,just do legs this week,and stop all leg work after your leg day,other than cardio,and none after that. I usually stop cardio on Wed.,the week of the contest. I kinda` rambled on that,because I`m eating and concentrating on my food instead of my post. Ok Tim, so I just trained legs last night and they are SORE.. So you think I'd be fine if I didn't train legs anymore until after the show? That will be 12 days without a leg workout(except for cardio, which tend to work them anyway due to the high incline on the treadmill).. Ramble as much as you'd like.. LOL ;D
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Post by Tim Wescott on Mar 20, 2006 13:41:35 GMT -5
Nothing wrong with stopping at 12 days out Terry..........your legs will look much better for it,and will not lose size at all...............except possibly from fluid.
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Post by Mrbig7 on Mar 20, 2006 15:21:07 GMT -5
Nothing wrong with stopping at 12 days out Terry..........your legs will look much better for it,and will not lose size at all...............except possibly from fluid. Woo HOoo! Tim says I'm done w/legs until the show!!! Awesome!!!!!!!!!!!!!!!! LOL Thanks for your blessing.. I will go with the "masters" suggestions, then! Thanks Tim!
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Post by Tim Wescott on Mar 20, 2006 15:36:02 GMT -5
Nothing wrong with stopping at 12 days out Terry..........your legs will look much better for it,and will not lose size at all...............except possibly from fluid. Woo HOoo! Tim says I'm done w/legs until the show!!! Awesome!!!!!!!!!!!!!!!! LOL Thanks for your blessing.. I will go with the "masters" suggestions, then! Thanks Tim! Almost like going on a well deserved vaction huh Terry? ;D Forgot, I`ll be doing my hams and step-ups on Thurs.,but I doubt if that will effect me much in the long run.
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Post by Intensity on Mar 20, 2006 15:36:52 GMT -5
Tim, it's great to have the previledge to be able to fallow your contest journey and ask you questions… there is a lot to learn!
I would really like to have the opportunity to go to Buffalo during your contest week end… anyway, i'll be there mentally!
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Post by Tim Wescott on Mar 21, 2006 12:34:18 GMT -5
Thanks Mo,the feeling is mutual!!
In fact,most of the people here inspire me with their dedication to diet and training.
Seems like everyone here is more or less focused most of the time.
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Post by Tim Wescott on Mar 21, 2006 12:51:22 GMT -5
Tues. Mar. 21st.
Chest,Cardio:
Chest: Bench Press-135-15 (warmup),185-12,200-10,185-10 Smith Inclines-160-12,160-10,160-8 Flyes-45-12,55-12,40-20 Crossovers-3pl.-20,4pl.-20,5pl.-15 Pec-Deck-4pl.-15,4pl.-15,3pl.-20
Rested approximately 1 minute between sets........just changed the weight,and went again..............very intense.
Going lighter and faster,because at this point (10 days out),I`m certanly not going to add any muscle.
Cardio: 45 minutes walking on inclined treadmill.
Burned more calories on cardio today than I ever have before.
Total gym time- 75 minutes !!
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Post by Tim Wescott on Mar 22, 2006 11:32:54 GMT -5
Wed. Mar. 22nd.
Back,Traps,LowBack/Abs,Neck,Cardio:
Back:
Tri-Set: {Straight-Arm Pulldowns-4pl.-12,4pl.-12,3pl.-15 {Lying Barbell Rows-100-12,100-12,100-12 {Seated Cable Rows-8pl.-12,8pl.-12,8pl.-12
Rope-Pull-ins To Waist-9pl.-12,11pl.-12,13pl.-12 Wide grip Pulldowns-2 x 12 with 8 pl. Cybex Row Machine-8pl.-12,10pl.-12
Insane tight pump in the lats and across the whole upper back..............hardly any rest at all!! #ataz8pb#
Traps: Barbell Shrugs-135-20,then 3 x 15 with 185
LowBack/Abs:
Super-Set # 1: {1/4 Situps-2 x failure {Hyperextensions-2 x 15 no weight
Super-Set # 2: {Crunches-2 x failure {Hyperextensions-2 x 15 no weight
Super-Set # 3: {Rope-Crunches-2 x 35 with 10 plates {Hyperextensions-2 x 15 no weight
Vertical Leg Raise-2 x failure
Neck: Nautilus 4-Way Neck Machine-3 sets all sides,70-110 pounds in the 4 different positions
Cardio: 45 minutes walking on inclined treadmill.
Once again,I set a new personal record for most calories burned doing the treadmill.
Damn good workout............had a lot of energy!!
Total gym time-1 hour and 40 minutes. #sprintingsmiley7rh#
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Post by Mrbig7 on Mar 23, 2006 11:20:23 GMT -5
Dang, Tim! Seems like you are getting MORE energized the closer you get to the show. Must be nice.. LOL... Won't be long now..
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Post by Tim Wescott on Mar 23, 2006 11:30:53 GMT -5
I`m trying to push myself to finish strong Terry...............my poundages are down,but my enthusiasm and intensity levels are sky high. Thanks bro!
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