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Post by Tim Wescott on Mar 23, 2006 11:38:40 GMT -5
Thurs. Mar. 23rd.
Shoulders,Hamstrings,Cardio:
Shoulders:
Super-Set: {Cybex Seated Laterals-6pl.-12,6pl.-12,6pl.-12,6pl.-10,drop to 3 pl. for 10 more {Cybex Seated Press-6pl.-10,6pl.-10,6pl.-10,6pl.-8,drop to 4 pl.,for 7 more
Lateral Raise-25-12,drop to 15 for 10 more.all 3 sets Bent-Over Laterals-30-15,40-12,30-12 Incline Rear Laterals-20-12,20-12,20-10
Hamstrings: Lying Leg Curls-70-15,90-10,drop to 50 for 5 more,70-12,50-15 also did some half reps on all sets Seated Leg Curls-10 plates,12 reps,4 sets Stretch between all sets.
Only took me 28 minutes to complete all of the above.............very intense with awesome burns and pump.
Cardio: 45 minutes walking on inclined treadmill.
Had to cancel my step-ups as my quads were still too sore!!
Total gym time-75 minutes.
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Post by Tim Wescott on Mar 24, 2006 12:18:20 GMT -5
Fri. Mar. 24th.
Biceps,Triceps,Forearms,Cardio:
Biceps: Standing Barbell Curl-65-15,75-12,85-10 Bent-Forward Concentration Curls-30-10,30-10,25-12 Crossover Curls-2pl.-12,3pl.-12,3pl.-12 (Held each rep for 2-3 seconds in the contracted position) Cable Preachers-4pl.-10,drop to 2pl.,for 10 more
Triceps: One-Arm DB Exts.-20-15,30-12,30-10,25-12 (No rest......just kept alternating arms until all sets were done) Bent-Forward Cable Exts.-80-15,80-15,80-15 Presdowns-5pl.-15,4pl.-20,3pl.-25 (30 second rest periods between sets) Kickbacks-1 x 20 with the 25 pounders
Forearms:
Super-Set: {Reverse Curls-50-15,50-15,50-12,50-12 {Wrist Curls-70-20,70-15,70-15,70-12
Wrist Roller-3 x 10 with 10 pound plate Wrist Rocker-15-20,12.5-20,12.5-20
Cardio: 45 minutes walking on inclined treadmill.
Total gym time-80 minutes.
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Post by RUBICON19 on Mar 24, 2006 23:54:52 GMT -5
Tim. You are really blasting along man.
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Post by Tim Wescott on Mar 24, 2006 23:57:01 GMT -5
I`m trying Randy!!
As of midnight tonight,I am officially one week out from the Buffalo N.Y. contest.
If I can be successful in dropping water,I should do well IMO.
I hope!!!!!!!! ;D
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Post by RUBICON19 on Mar 25, 2006 11:10:18 GMT -5
1 week??? WOW. Time flyes. I wish you the best of luck.
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Post by Tim Wescott on Mar 27, 2006 11:36:39 GMT -5
Thanks Randy,I`m sure I`ll need it with all the animals that are entering shows lately!
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Post by Tim Wescott on Mar 27, 2006 11:39:36 GMT -5
Mon. Mar. 27th.
Not a regular type training day.........just did a bunch of light exercises for the upperbody in an effort to deplete glucose and glycogen stores.
Going zero carbs as of yesterday until early Wed. then I`ll carb up a bit and see what I look like!!
Tomorrow I`ll do the same thing as today,but with different exercises .
Did 30 minutes cardio on inclined treadmill after training.
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Post by Tim Wescott on Mar 28, 2006 13:20:15 GMT -5
Did the same type of depletion training that I did yesterday................lots of Super-Sets and Giant-Sets,high reps and very little rest,followed by 45 minutes of cardio walking on an inclined treadmill,where once again,I burned more calories than I ever had previously. Did 4 Giant-Sets for abs and lower back. The low carbs are taking their toll...........I felt great in the gym today but now I feel as though I could drop like a fly!! One more day of this then carb up begins. Putting on a coat of Pro-Tan tonight ...................I think the color will improve my look bigtime. I`m ready to hit the stage and give it all I`ve got!! #amuscleman4dx#
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Post by TNA on Mar 29, 2006 16:28:39 GMT -5
GIVE EM HELL TIM!!!!
Now you've got me thinking about carb depletion...I HATE DIETING!! #bheadbanger4ga#
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Post by Tim Wescott on Mar 29, 2006 17:59:11 GMT -5
Thanks Terry................dieting sucks bigtime!!! ;D
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Post by mrky03 on Mar 29, 2006 21:37:02 GMT -5
Tim, Best of luck in your upcoming comtests! I know you'll do great! Can'nt wait to see contest pics!
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Post by Tim Wescott on Mar 29, 2006 21:42:05 GMT -5
Thanks for the kind words Joel..........I appreciate the support!!
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Post by RUBICON19 on Mar 30, 2006 7:26:20 GMT -5
Alright Tim. Lets do this!!!!!!!!
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Post by Robert on Apr 2, 2006 12:13:41 GMT -5
What's this...A Competition! Let me know how you got on. Goodluck Rob
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Post by Tim Wescott on Apr 4, 2006 21:22:10 GMT -5
Hey Rob,thanks buddy!! I did OK,the results are posted on the forum.
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Post by Robert on Apr 5, 2006 10:04:57 GMT -5
I'll check it out. Hope theirs picts
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Post by Robert on Apr 5, 2006 10:10:45 GMT -5
I can't find it Tim. Post up a link would you, cheers.
Rob
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Post by Tim Wescott on Apr 5, 2006 11:18:07 GMT -5
Hadn`t trained legs in two weeks or so due to the contest so I went very light this week to break them back in..........so here goes this weeks training thus far!!
Mon. Apr. 3rd.
Quads,Calves,Abs:
Quads:
Super-Set: {Leg Exts.-90-15,90-15 {Lying Leg Sled-8pl.-15,8pl.-15
Leg Press-2 x 20 with 4 plates a side DB Lunges-20-12,30-12 Adductor Machine-90-20,90-15
Calves: Standing Calf Raise-5 x 12-20
Abs:
Tri-Set: {Crunches-3 x failure {Lying Leg Raise-3 x failure {Crunches-3 x failure
Took about 50 minutes to complete,as I was not trying to be too intense,just wanted to break `em back in.
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Post by Tim Wescott on Apr 5, 2006 11:21:55 GMT -5
Tues. Apr. 4th.
Chest & Cardio:
Chest: Bench Press-135-15 (warmup),185-10,225-5,225-5,200-10,185-10 Smith Inclines-170-8,190-6,150-10,150-10 plus 5 half reps from the top Flyes-45-12,60-8,45-12 Crossovers-3pl.-20,5pl.-10,4pl.-15
Cardio: 30 minutes walking on inclined treadmill.
Total gym time- 90 minutes
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Post by Tim Wescott on Apr 5, 2006 11:30:12 GMT -5
Wed. Apr. 5th.
Back,Traps,Abs,Neck,Cardio:
Back:
Super-Set: {Straight-Arm Pulldowns-4pl.-20,4pl.-15,4pl.-12,4pl.-12 {Lying Barbell Rows-100-20,115-10,115-10,115-10
Reverse Grip Cable Rows-7pl.-15,9pl.-12,11pl.-10,8pl.-15 (Used an E-Z Curl type of bar and brought the reps into my waist area) Cybex Seated Rowing Machine-8pl.-15,10pl.-12,12pl.-10
Traps: Dumbell Shrugs-80-20,100-15,100-15
Abs:
Super-Set: {Crunches- 3 x failure {Vertical Leg Raise-3 x failure
Rope-Crunches-3 x failure with 10 plates
Neck: Nautilus 4-Way Neck Machine-2 sets each way 70-100 pounds
Cardio: 45 minutes walking on inclined treadmill.......new record once again for most calories burned- 601 cals
Took me around an hour and a half give or take a minute either way!!
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