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Post by mrky03 on Jun 27, 2007 17:24:35 GMT -5
That sounds like a plan Tim. I really think cardio is over rated for fat loss anyway. I think its great for conditioning and great for your heart and resporatory system, don't get me wrong but I believe diet is the number one fat burner!
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Post by RUBICON19 on Jun 27, 2007 19:18:21 GMT -5
Well Vince hated cardio. So I have to assume this is why his training and diet were structured the way they were. Fast pace and ZERO carbs.
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Post by masterschamp on Jun 28, 2007 7:45:42 GMT -5
I've come around the other way to cardio.....never used to do it...now I actually like it!! Very sick!! ;D
Keith
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Post by Tim Wescott on Jun 28, 2007 15:30:23 GMT -5
I have a love /hate reationship with cardio...........while I know for a fact that it aids in fat loss,I do however beleive diet to be the most important factor.
I`ll see how I look as the routine goes on then determine whether I`ll do it or not.
It`s very difficult for me to change things up as I have always done cardio for contests since 1987,but I think at times you have to experiment with things.............it`s the only way to find out what works best for us.
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Post by Tim Wescott on Jun 28, 2007 15:39:23 GMT -5
Thurs. June 28th.
Shoulders & Calves:
Shoulders: Seated Bradford Press: 8 x 8 with 100 pounds Did these in about 5 minutes going up 10 pounds from last week........too easy, I`ll try 110 next week.
Lateral Raise: 8 x 8 with the 30 pounders Went up 5 pounds from last week,and it was painful as it only took around 4-5 minutes to do all 8 sets............35 pounders next week.
Face-Pulls: 8 x 8 with 7 plates
Seated Bent-Over Laterals: 1 x 25 with the 17.5 pounders 1 x 20 with the 17.5 pounders Next week I`ll do regular Bent-Over Laterals for 8 x 8 as I feel Face-Pulls are better done with higher reps..........I`ll take out the Seated Bent-Over Laterals and put Face-Pulls in this spot also........don`t really like the Seated B.O. Laterals much at all.
Wide-Grip Upright Rows: 1 x 25 with 60 pounds 1 x 20 with 60 pounds
Calves: Standing Calf Raise: 5 x failure,plus half reps to failure on all sets followed by stretching on all sets
Starting tomorrow I`ll be on my own for a week as my training partner is going to Arizona to visit her family.
I`ll miss her intensity, but I`ll stay intense and train even harder/faster........should be in and out of the gym in no time flat.
The following week I`m going to add another exercise for 8 x 8 to each bodypart and take out the "finishing" exercises to see how it affects me.
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Post by mrky03 on Jun 28, 2007 19:07:43 GMT -5
I have a love /hate reationship with cardio...........while I know for a fact that it aids in fat loss,I do however beleive diet to be the most important factor. I`ll see how I look as the routine goes on then determine whether I`ll do it or not. It`s very difficult for me to change things up as I have always done cardio for contests since 1987,but I think at times you have to experiment with things.............it`s the only way to find out what works best for us. I agree, cardio has its place but I have to be careful not to over do it. I've lost conciderable muscle mass over doing it before. Awesome intensity, It will be interesting to see the results of your effort. Vince would be proud!! ;D
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Post by Tim Wescott on Jun 29, 2007 6:20:35 GMT -5
Joel,same here,if I go overboard,I lose leg size really fast.
Most of my latter cardio during prep this year was walking on an outdoor track at a steady pace for 2-3 miles or less at times..............diet was tight.
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Post by Tim Wescott on Jun 29, 2007 12:31:02 GMT -5
Fri. June 29th..Biceps,Triceps,Forearms,Abs:Biceps:Barbell Curls: 8 x 8 with 80 pounds Went up 10 pounds again this week......I`ll go for 8 x 8 with 85-90 next time depending on how I feel,but I WILL go up!Cable Preacher Curls: 8 x 8 with 4.5 plates Stayed with the same weight as last week,but next week is 5 plates for sure!Triceps:Skullcrushers: 8 x 8 with 95 pounds Went up 5 pounds here...........damn near killed me and I had to really get nasty to complete all 8 sets.......I think I scared a few innocent bystanders! LOL ;D Bent-Forward Cable Extensions: 8 x 8 with 10 plates Went up a plate here as well,but as I said last week I need to be anchored down with a dipping belt but since I was alone,I passed on the belt...........too hard to get into position.
Next week 11 plates if I don`t get catapulted across the gym! Biceps/Triceps:Super-Set:{Kneeling Cable Curls: 1 x 20 with 6 plates {Pressdowns: 1 x 30 with 6 plates Same weight as last week but added 10 reps to the pressdowns.Forearms:Super-Set:{Reverse Swingbell Curls: 6 x failure-15-20 pounds {Wrist Curls: 6 x failure-with 60 pounds Abs:Tri-Set:{Rope-Crunches: 3 x failure-10 plates {Crunches: 3 x failure {Lying Leg Raises: 3 x failure I`m liking this 8 x 8 stuff........finished all this in slightly under an hour,plus my power is going up big time.
If I was resting longer,I think I`d be way stronger..........weird!
Good week of solid training!
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Post by RUBICON19 on Jun 29, 2007 13:01:27 GMT -5
You have to be anchored down like Yates!!!
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Post by mrky03 on Jun 29, 2007 17:08:01 GMT -5
Awesome arm workout Tim. I know that had to be painful! 95lbs. for 8x8 on skulls! #arockon6ha#
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Post by gman on Jun 29, 2007 22:00:01 GMT -5
8x8 training is very tough. At first it does not seem that hard, but once you reach about the 5th or 6th set you really begin to feel it.
When I do 8x8 training, I dropthe barbell back squat and instead do front squats, step-ups, and leg curls.
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Post by Tim Wescott on Jul 1, 2007 9:23:49 GMT -5
Thanks guys..........it`s getting tougher as I increase the weight.
Grant,it is brutal,especially since I`m only resting between 15-30 seconds tops,depending on the exercise.
I don`t do 8 x 8 on legs.........I like higher reps with Super-Sets,Tri-Sets,Pre-Exhaust,etc. etc.
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Post by Tim Wescott on Jul 2, 2007 16:12:38 GMT -5
Mon. July 2nd.
Quads,Posterior Chain,Calves:
Quads: One-Legged Leg Press: 2pl.-20 3pl.-15 4pl.-12 5pl.-12 6pl.-12 3pl.-20
Squat Machine: 185-12 225-12 275-10 315-8 365-8 405-5
Leg Extensions: 80-15 80-12 80-10 (30 second rest periods)
Adductor Machine: 110-25 150-15
Posterior Chain: Reverse Hyper Machine: 45-15 90-8 135-8 180-5,drop to 135-5 more,drop to 90- for 8 more 90-15
Calves:
Super-Set: {Standing Calf Raise: 5 x failure,plus half reps to failure - 225 pounds {Leg Press Calf Raise: 5 x failure,plus half reps to failure - 4 plates a side
Cybex Rotary Calf Machine: 150-failure,drop to 110 to failure 170-failure,drop to 110 to failure 190-failure,drop to 110 to failure
Good one......felt stronger and tried to go heavier today equalling a couple of personal records.
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Post by GerryT on Jul 2, 2007 16:20:17 GMT -5
Proud of you as always, Tim. Incredible work. Should be amazing for NABBA Nats.
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Post by mrky03 on Jul 2, 2007 23:10:32 GMT -5
Yet another great leg day Tim! You should be awesome for the nationals!
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Post by chanman83 on Jul 2, 2007 23:16:26 GMT -5
OH man I can't wait to see you at the NABBA nats! gonna be awsome!
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Post by Tim Wescott on Jul 3, 2007 12:19:40 GMT -5
Thanks guys.......right now I`m fat , happy, and about to shift into diet mode very soon. ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on Jul 3, 2007 12:28:01 GMT -5
Tues. July 3rd.
Chest & Abs:
Chest: Bench Press: 8 x 8 with 160 pounds I know it looks wimpy,but this kicked my ass bigtime...........30-40 second rest periods!
Went up 5 pounds from last week..........getting tougher as I add weight to the bar...not to be a defeatist but,I think I might finally fail at getting all 8 sets of 8 reps next week when I add 5 more pounds to the bar,but I`ll be damned if I`m not gonna` try my damndest not to!
Smith Inclines: 8 x 8 with 145 pounds Went up 10 pounds from last week...............almost killed me to get all 8 sets of 8 reps here!!
Flyes: 1 x 15 with 50 pounds Went up 5 pounds but dropped 5 reps..........I`ll try for 20 reps next week.........never did it before so it`s a good reason to do so! ;D
Abs:
Tri-Set: {Roman-Chair Situps: 3 x failure {Crunches: 3 x failure {Rope-Crunches: 3 x failure
Great workout........haven`t fely my chest pump up like this in years!
Finished 17 sets of chest work in 30 minutes or so...............I was moving!
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Post by RUBICON19 on Jul 3, 2007 20:38:16 GMT -5
Thanks guys.......right now I`m fat , happy, and about to shift into diet mode very soon. ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) FAT? ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by Tim Wescott on Jul 4, 2007 8:39:05 GMT -5
Thanks guys.......right now I`m fat , happy, and about to shift into diet mode very soon. ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) FAT? ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) Well not really fat by any stretch of the imagination,but I have relaxed my diet a lot,and no cardio except here and there.......... after doing 3 contests in a row,I had a lot more time to chill for a litle bit before October 6th.............don`t wanna` come in at a shredded 125 pounds you know! ;D
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