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Post by Tim Wescott on May 26, 2007 12:09:30 GMT -5
Sat. May 26th.Cardio,Lowerback,Abs,Neck:Cardio:Stadium Stairs: Did over 1600 stirs,skipping a step on the way in about 22 minutes......gruelling and great for quad seperation and ham/glute tie in. Eliptical: 16 minutes HIIT cardio. Inclined Treadmill:12 minutes.........used it as a cooldown! Lowerback:Hyprextensions: 1 x 30 -bodyweight Cybex Lower Back Machine: 130-30 170-20 Abs:Roman-Chair Situps: 4 x failure Neck:Nautilus 4-Way Neck Machine: 1 set in each position..just starting back as far as training neck goes.
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Post by intenceman on May 26, 2007 15:42:37 GMT -5
Looks like you earned your rest Tim. 22 mins on stadiums? I goti tired just reading that lol. Are your tris sore from the declines yet? A great exercise.
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Post by TNA on May 26, 2007 17:25:40 GMT -5
Awesome job Tim! #bowdown3ht#
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Post by Tim Wescott on May 26, 2007 17:56:52 GMT -5
Looks like you earned your rest Tim. 22 mins on stadiums? I got tired just reading that lol. Are your tris sore from the declines yet? A great exercise. Thanks James.........those stairs are gruelling,I`ll tell ya` ! ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) My triceps are definately sore...........not too bad though since I did heavier regular Skullcrushers just last week. I`m gonna` be doing those decline skulls from now on though.....great exercise.
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Post by Tim Wescott on May 26, 2007 17:58:05 GMT -5
Awesome job Tim! #bowdown3ht# Thanks T-Man.......officially 2 weeks out from the Rochester contest,so it`s definately crunch time for me!!
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Post by RUBICON19 on May 26, 2007 18:32:55 GMT -5
Funny. I almost went to the high school to do sprints and run the bleachers today too... ;D I love that kind of stuff. Keep plugg'n Tim. Almost there
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Post by masterschamp on May 27, 2007 4:57:14 GMT -5
Tim...way to gut it out, bro....that's hardcore..I love it!! I just got a feeling you are going to get it done in Rochester. BTW...I know you said you aren't doing the show now, but are you still coming to Pittsburgh in July to watch the Nationals? It would be GREAT to finally meet you. I told Steve that I'm also really looking forward to the NABBA Nationals....it's gonna be a blast to have so many of us in the same show!! #teamwotwsf4#
Keith
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Post by Tim Wescott on May 28, 2007 14:33:06 GMT -5
Thanks Randy,I appreciate bro.
Keith,honestly,if I could make it to Pittsburgh,somehow I`d find the money to enter and compete,but I just won`t have the spare cash what with all the contests I`m doing this year.....considering going to Philly for the NABBA Jr. Nats,but it`ll be a pleasure to grace the stage with you and Hoops,Eric,and Frank in Harrisburgh.
I have relaxed my diet a bit so I wouldn`t end up weighing a whopping 130 pounds in Rochester....... for the next 12 days,I`m just gonna` eat lighter,hardly any carbs,lots of reps and cardio,water by the gallon and do it up!!
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Post by gman on May 28, 2007 14:44:56 GMT -5
I have read that decline tricep ext. stimulate the muscle fibers (or something like that) more than flat tricep ext. In fact decline tricep ext is one of the best tricep exercises.
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Post by Tim Wescott on May 28, 2007 14:46:08 GMT -5
Mon. May 28th.Hit a brand new "gym"/fitness center in a neighboring town since our gym was closed due to the Memorial Day holiday.
Some stuff was a bit different,but had a great workout anyway.
Tried to hit the only hardcore place left up this way earlier,but it was closed too......boy I miss the old days when gyms stayed open no matter what and only the hardcore would be there bombing on X-Mas day!! ;D Quads,Light Calves,Light Hamstrings:Quads:Cybex Seated Unilateral Leg Press: 130-20 170-20 210-15 230-15 190-20 Dumbell Walking Lunges: 20 pounders 30 pounders 30 pounders walked the length of the gym and back and called it one set......did this 3 times and my legs and glutes still feel used 2 hours later.....these are a b*tch to do especially as deep as we did them!Leg Extensions: 70-20 70-20 70-20,drop to 50 for 20 more, totalling 40 reps The drop-set seemed like it took an eternity and felt like someone had a blowtorch on my quads! #flamingsmiley3zp# Sissy Squats: 3 x failure Tortureous!! ![:'(](//storage.proboards.com/forum/images/smiley/cry.png) Nautilus Adductor Machine: 3 x failure Never saw the Nautilus version of this unit ............I`d be embarrassed to tell you the weights we used, but boy were they rough!Light Calves:3 x failure,plus half reps to failure Seated Leg Curls:70-20 90-15,plus half reps 70-20,plus half reps Another different machine for us and it was much better than the one we have at our gym......not really hamstring day, but we figured we`d try it out for a few sets just to take advantage of having it there to experiment with.
Great machine,really direct isolation!
Awesome workout that hobbled us once again.
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Post by mrky03 on May 28, 2007 15:48:57 GMT -5
Way to go Tim! You're getting better all the time! Mr. INTENSITY!
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Post by TNA on May 28, 2007 18:17:12 GMT -5
Way to improvise Tim!
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Post by Tim Wescott on May 28, 2007 21:15:00 GMT -5
Thanks guys !! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by intenceman on May 28, 2007 22:54:15 GMT -5
Mon. May 28th.Hit a brand new "gym"/fitness center in a neighboring town since our gym was closed due to the Memorial Day holiday.
Some stuff was a bit different,but had a great workout anyway.
Tried to hit the only hardcore place left up this way earlier,but it was closed too......boy I miss the old days when gyms stayed open no matter what and only the hardcore would be there bombing on X-Mas day!! ;D Quads,Light Calves,Light Hamstrings:Quads:Cybex Seated Unilateral Leg Press: 130-20 170-20 210-15 230-15 190-20 Dumbell Walking Lunges: 20 pounders 30 pounders 30 pounders walked the length of the gym and back and called it one set......did this 3 times and my legs and glutes still feel used 2 hours later.....these are a b*tch to do especially as deep as we did them!Leg Extensions: 70-20 70-20 70-20,drop to 50 for 20 more, totalling 40 reps The drop-set seemed like it took an eternity and felt like someone had a blowtorch on my quads! #flamingsmiley3zp# Sissy Squats: 3 x failure Tortureous!! ![:'(](//storage.proboards.com/forum/images/smiley/cry.png) Nautilus Adductor Machine: 3 x failure Never saw the Nautilus version of this unit ............I`d be embarrassed to tell you the weights we used, but boy were they rough!Light Calves:3 x failure,plus half reps to failure Seated Leg Curls:70-20 90-15,plus half reps 70-20,plus half reps Another different machine for us and it was much better than the one we have at our gym......not really hamstring day, but we figured we`d try it out for a few sets just to take advantage of having it there to experiment with.
Great machine,really direct isolation!
Awesome workout that hobbled us once again. . Nice job! Don't you just love leg days? I wasn't walking well at all after mine today- was hoping I didn't get pulled over for a traffic stop this holiday, if they asked me to walk a straight line... Tim, what's your height and weight and bf% right now?
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Post by chanman83 on May 29, 2007 3:47:34 GMT -5
Tim those are killer #s.. Keep up the great work!
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Post by Tim Wescott on May 29, 2007 13:07:28 GMT -5
Thanks James and Andrew........my entire leg and especially glutes are killing me today!! ![:'(](//storage.proboards.com/forum/images/smiley/cry.png) Those walking lunges get me every time!!
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Post by Tim Wescott on May 29, 2007 13:17:33 GMT -5
Tues. May 29th.Chest,Abs,Cardio:Chest:Super-Set:{Smith Inclines: 150-15 185-10 200-6 150-12,plus half reps to failure {Cable Crossovers: 3pl.-20 2.5 pl.-15 (hold for 3 seconds at stretch,and 3 more seconds at cointraction) 2.5 pl.-15 (hold for 3 seconds at stretch,and 3 more seconds at cointraction) 3pl.-20 Flyes: 50-12 60-12 40-20 Dips: 2 x 20-bodyweight Pec-Deck: 6 plates x failure,then a few assisted fored reps,then 5 partial reps Abs:Tri-Set:{Roman-Chair Situps: 3 x failure {Crunches: 3 x failure {Rope-Crunches: 3 x failure-10,9,8 plates respectively. Cardio:Walked for 35 minutes on outdoor track Another good one............chest was on fire and looked pretty good!! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by masterschamp on May 29, 2007 13:36:49 GMT -5
Tim....I'd like to find the guy that named the "sissy" squat. He had to be doing that as a joke cause when you do those bad boys right they are KILLERS! I'm telling you....I feel a win in Rochester for you bro! Heard from Bob Gruskin today....Johnny D and he go way back together...Bob will be the first to tell you that he looks at John like a son. Got all the information on the NABBA Nats and am filling out the entry form as I write this....BTW.... I forgot to ask Bob this....maybe you know....I know you are allowed one crossover...could I do both the Over 40 ( Master's) and the Over 50 ( Grandmaster's) divisions, or could I only cross between the Open and one of the Master's divisions?
Keith
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Post by Tim Wescott on May 29, 2007 13:59:22 GMT -5
Thanks Keith......as I once read in an old mag: "Sissy squats will make a sissy out of the strongest squatter" !! Bob is a great guy,met him in the gym when I was very young......he was doing a photo shoot with a guy named Pat Hayes who was doing the NPC Nats ....went up against Gary Leonard. Years later I saw Bob again at another gym I trained at taking pics of Jeff King.......he told me I looked good and if I could get my legs in proportion he`d do a feature on me in a mag..............never got the legs up there but not for lack of trying. Bob helped out Johnny D,Joe Meeko,Leonard,Jeff King,Casey Kucharsyk,Mike Antorino,and a veritable ton of other guys. Talked to him on the phone a couple of times over the last couple years....he was sick for a while but doing much better,saw him last year,of course he doesn`t remember me as I got old!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Anyway,sorry to ramble.................the first year I did the NABBA Nats, you could only doone Masters clas, or the Open,or both one Masters and the open. Last year they allowed us to do both Masters classes............before it was up to 49 years old only,then over 50 only,so yes you can do both.....unless of course they changed it,but I doubt they will after last year. The guy to ask is Dustin Vincent who posts here occasionally as DVINNY.......if I see him here or on Mayhem,I`ll make sure to find out from him,as I plan on doing both also.
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Post by masterschamp on May 29, 2007 14:49:52 GMT -5
Thanks,Tim...you're the man! I was thinking if we all could swing it financially, maybe since there is going to be so many of us in that show together, we could hang around for a few days after the show and spend some tiime with fellow WOTW'ers.
Keith
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