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Post by Tim Wescott on May 21, 2007 15:53:44 GMT -5
Thanks Andrew,even if my back falls off my body,I`m gonna` try my best to train my ass off! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by mrky03 on May 21, 2007 17:51:20 GMT -5
Tim, you show true heart! Most guys don't have the guts to train when the going gets tough! Awesome leg workout!
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Post by Hoopie on May 21, 2007 22:56:58 GMT -5
Boss Dude that WARRIORS attitude that you have is VERY INSPIRing my friend. AWESOME TIm just plane AWESOME ATTITUDE towards training. The never quit never die must go forward at all cost...YOU ROCK BOSS DUDE!!!!!
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Post by Tim Wescott on May 22, 2007 9:42:51 GMT -5
Thanks guys,my days of quitting and giving up on myself are long gone.........besides,that`s the easy way out!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by gti steve on May 22, 2007 9:45:46 GMT -5
Walking lunges i DREAD doing.
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Post by Tim Wescott on May 22, 2007 9:51:51 GMT -5
Tues. May 22nd.
Chest & Abs:
Chest: Smith Inclines: Did 1 1/2 reps which counted as one,went to failure on all sets.
Weight seems kinda` light,but these are brutal...did 4-5 half reps at the end of most sets also. 135-failure 150-failure 160-failure 135-failure 135-failure
Pec-Deck: 4pl.-20 plus 5 half reps 6pl.-15 plus 5 half reps 5pl.-20 plus 5 half reps
Cybex Seated Bench Machine: 4pl.-20 6pl.-15 plus half reps to failure 8pl.-12 plus half reps to failure
Crossovers: 4pl.-20 5pl.-15 4pl.-15
Bottom Pulley Crossovers: 2pl.-failure
Dips: 1 x 20-RP-5 more,RP-5 more,RP-5 more 1 x 20-RP-5 more,RP-4 more,RP-3 more,RP-3 more Took 5 deep breaths on the rest pauses,and went again.....bib,big pump!!
Abs:
Giant-Set: {Roman-Chair Situps: 3 x failure {Crunches: 3 x failure {Lying Leg Raise: 3 x failure {Rope-Crunches: 3 x failure-10pl.-,10pl.-9pl. respectively.
Good and fast,great pump and burn,upperbody looked pretty thick and round.
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Post by gti steve on May 22, 2007 10:00:32 GMT -5
Awesome Tim!
How do your shoulders feel using the smith?
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Post by Tim Wescott on May 22, 2007 10:24:16 GMT -5
Awesome Tim! How do your shoulders feel using the smith? Thanks Steve,no shoulder problems at all thank God...earlier in the year I had more nagging little injuries than the law allows,right shoulder included.
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Post by mrky03 on May 22, 2007 19:57:49 GMT -5
#woot4ho# #woot4ho# #woot4ho#
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Post by masterschamp on May 23, 2007 10:32:47 GMT -5
Thanks Andrew,even if my back falls off my body,I`m gonna` try my best to train my ass off! ![;)](//storage.proboards.com/forum/images/smiley/wink.png) Grab a handful of ibuprofen and wash it down with some coffee....what back pain!!?? ![???](//storage.proboards.com/forum/images/smiley/huh.png) ;D Keith
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Post by Tim Wescott on May 23, 2007 12:26:41 GMT -5
Actually Keith,it feels pretty good today.
I was entertaining the thought of some heavy rack deadlifts but regained my senses and decided to be smart for once and wait until I felt it was truly healed or at least not in danger of being further aggravated.
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Post by Tim Wescott on May 23, 2007 12:39:29 GMT -5
Wed. May 23rd.Back,Traps,Lowerback,Cardio:Back:Cable High Pulls: 11pl.-15 15pl.-12 15pl.-12 15pl.-12 9pl.-20 plus half reps to failure Did these by placing a bench in front of one side of a crossover unit,put feet up on unit wall,pull to chest with long bar. Can`t go really heavy,so next time we`ll use this as a finishing exercise. Used a couple of small add-on plates, but that`s as much as will fit on the machine....still good for a finishing pump if done strictly and slowly...I liked `em!! ![;)](//storage.proboards.com/forum/images/smiley/wink.png) Smith Machine Barbell Row: 105-15 135-12 155-12 175-10 155-12 Not a bad pump, and hadn`t done them in ages......very little back pain, so it gets the OK from me while my back recoups.Super-Set:{Cybex Lat Pulldowns: 8pl.-15 {Cybex Seated Rows: 9pl.-12 Tri-Set:{Cybex Seated Rows: 9pl.-10 {Cybex Lat Pulldowns: 10pl.-12 {Cybex Seated Rows: 8pl.-12 Dumbell Pullovers: 65-20 75-20 Traps:3 x 20 with 70 pounders Stayed light on these due to my back injury.Lowerback:Cybex Back Extension Machine: 110-50 130-40 150-30 Really tight pump.good exercise........my partner was as strong as an ox on these.....tough girl,did 150 pounds for 20 reps!!Cardio:Walked 4 laps on outside track in local park.....I think the track is bigger than the one we normally use. Great workout....not too heavy but strict and fast!
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Post by Tim Wescott on May 24, 2007 12:34:37 GMT -5
Thurs. May 24th.
Shoulders,Hamstrings,Abs,Cardio:
Shoulders:
Pre-Exhaust Super-Set: {Behind The Back Laterals: 20-15 30-12 25-15 20-15 {Seated Bradford Press: 95-12 115-8 105-8 85-15
Cybex Saeted Lateral Machine: 50-20 70-20 50-30
Bent-Over Laterals: 25-15 35-15 30-15
Face-Pulls: 5pl.-20 6pl.-15 4pl.-30
Hamstrings: Lying Leg Curls: 50-30 90-8 plus 2 forced reps 70-15 50-25 plus half reps to failure
Seated Leg Curls: 10pl.-15 12pl.-12 13pl.-10 plus half reps to failure 9pl.-20
Assisted Glute/Ham Raise: 1 x failure
Abs:
Super-Set: {Rope-Crunches: 4 x failure {Roman-Chair Situps: 4 x failure
Cardio: Walked for 45 minutes on outdoor track.
Another good one!
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Post by mrbeefy on May 24, 2007 12:46:32 GMT -5
Lee Priest better give up the suit...... Slip on that Superman "THANG!" and if I know you Tim...you'll be eating "kryptonite" for dinner! (disguised as chicken, of course! ![;)](//storage.proboards.com/forum/images/smiley/wink.png) )
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Post by mrky03 on May 24, 2007 18:37:23 GMT -5
Can't keep a good man down, huh Tim? Excellent training bro!
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Post by Tim Wescott on May 25, 2007 11:48:14 GMT -5
Thanks guys.my back is still messed up,but feels a whole lot better the past few days.
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Post by Tim Wescott on May 25, 2007 12:05:42 GMT -5
Fri. May 25th.We decided to do some things for arms that were totally new to us for the most part.........haven`t ever,or very rarely,used most of these exercises before.........the result,a damn good arm workout.
Tried to pay strict attention to textbook form.Triceps,Biceps,Abs,Cardio:Super-Set # 1:{Incline Dumbell Curls: 25-12 30-10 40-8 25-12 {Decline Skullcrushers: 70-20 80-15 90-15 90-15 Never did the Decline Skullcrushers, and man they hit my triceps in a toitally different way than regular skullcrushers do.........looks like one of my future favorite exercises.Super-Set # 2:{Drag Curls: 50-12 60-10 40-15 {Lying Dumbell Triceps Extensions: 25-20 35-15 45-10 To do these Drag Curls correctly,the bar should always remain in contact with the body.
I do heavy cheat curls with 135 for 8-10 on a good day so the poundages above should tell you how hard these things are.
Real direct biceps stimulation in a big big way!!Super-Set # 3:{One-Arm Dumbell Preacher Curls: 22.5-12 27.5-12 25-12 {One-Arm Triceps Extensions: 22.5-20 27.5-15 25-15 Great combo!Bent-Forward Cable Extensions: 8pl.-35 6pl.-50 Went for a lot of reps to give `em a shock!! ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) Kneeling Cable Curls: 1 x failure-4 plates After all this my arms never looked better......tons of veins,really full and thicker looking,with a serious skintight pump.Abs:Rope-Crunches: 4 x failure-10 plates Cardio:45 minutes walking on outdoor track. Good week........one more day of cardio and lowerback,and I get a well deserved day off............getting tired!!
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Post by mrky03 on May 26, 2007 10:23:24 GMT -5
#arockon6ha#
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Post by QuietBob on May 26, 2007 10:59:35 GMT -5
Tim, I LOVE decline skullcrushers! I've been doing them for so long I can't remember where I learned them from! Those and close grip bench presses on a smith machine are probably responsible for most of my triceps development.
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Post by Tim Wescott on May 26, 2007 11:42:58 GMT -5
I hear ya` Bob,they`re awesome,and my triceps are a bit sore today.
Never liked close-grips too much,but I like them much better on the Smith Machine...........too rough on my wrists.
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