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Post by RUBICON19 on Jul 4, 2007 8:45:44 GMT -5
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 There is always Figure!! ;D
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Post by Intensity on Jul 5, 2007 11:48:19 GMT -5
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 There is always Figure!! ;D I'm not sure... Tim is not really... at ease with high heals ;D
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Post by Intensity on Jul 5, 2007 11:51:42 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. I'd rather do a marathon ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) Hehe... looks painful Tim... just like I like it! Stay focused as you do Tim, every workout and every meal mean everything until october 6th!!!
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Post by TNA on Jul 5, 2007 13:59:21 GMT -5
As always, very inspiring Tim!!!
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Post by mrky03 on Jul 5, 2007 15:40:10 GMT -5
I hear ya Tim, you deserve a little break from the intense dieting that you do! A man has to keep some sanity! Its tough to keep going up 5lbs. a week consistently especially on that type of workout!
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Post by Tim Wescott on Jul 6, 2007 7:08:22 GMT -5
Mo,I only wear the heels on Saturday night! LOL ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Thanks for the positive feedback guys...............Joel,it`s getting tougher.......I think I`ll plateau soon or increase rest time just a bit.
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Post by Tim Wescott on Jul 6, 2007 7:19:23 GMT -5
Thurs. July 5th.Back,Traps,LowerBack/Abs:Back:Lying Barbell Rows: 8 x 8 with 120 pounds Went up another 10 pounds since last week............next week,I`ll go to 130 and see how I do !!V-Bar Pulldowns: 8 x 8 with 13 plates Went up 1 more plate since last week......I think I`ll stay at this weight for now and try to decrease rest time.Super-Set:{Seated Cable Rows: 2 x 12 with 13 plates {Dumbell Pullovers: 2 x 12 with the 85 pound dumbell Went up 1 more plate on cable rows, and 5 more pounds on db pullovers.Traps:Dumbell Shrugs: 3 x 20 with the 100 pounders Went up 10 pounds here as well. LowerBack/Abs:Super-Set:{Hyperextensions: 3 x 20 - bodyweight {Rope-Crunches: 3 x 35 with 10 plates Crunches: 1 set of 75 reps Cybex Back Extension Machine: 1 x 20 with 130 pounds Stretched out lats by hanging from chinup bar until failure a fewc times and pulling on a vertical bar. Another productive day..............I start the diet for the NABBA Nats this coming Monday!
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Post by mrbeefy on Jul 6, 2007 10:20:41 GMT -5
Tim, Nice workouts Bro. It will be interesting seeing your Diet prep for the Nat's. I'll be watching (and gleaning ideas ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) ) very closely! Details,details,details!!!
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Post by Tim Wescott on Jul 6, 2007 10:35:06 GMT -5
Thanks Frank....I`m gonna`diet like Spartan this time out as I know for a fact I can be much leaner/harder. I`ll post the gory details starting this Monday! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on Jul 6, 2007 10:45:34 GMT -5
Fri. July 6th.Shoulders & Hamstrings:Shoulders:Seated Bradford Press: 8 x 8 with 110 pounds Up 10 pounds from last week........same fast pace!Lateral Raise: 8 x 8 with the 30 pounders Did these in a flash....same weight as last week.Bent-Over Laterals: 8 x 8 with the 35 pounders Too light........40 pounders next week...........did these in about 5 minutes or so.Face-Pulls: 1 x 30 with 4 plates 1 x 20 with 6 plates Wide-Grip Upright Rows: 2 x 15 with 70 pounds Hamstrings:Lying Leg Curls: 8 x 8 with 70 pounds 15-20 second rest periods tops..............we`re talking cramped up hammies here!! ![:'(](//storage.proboards.com/forum/images/smiley/cry.png) Seated Leg Curls: 2 x 15 with 8 plates Good fast,and intense workout.......skipped calves today as my calves/Achilles are a bit tender from Mondays calf attack.
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Post by RUBICON19 on Jul 6, 2007 12:06:46 GMT -5
Thanks Frank....I`m gonna`diet like Spartan this time out as I know for a fact I can be much leaner/harder. I`ll post the gory details starting this Monday! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) OH! Now this is gonna be good!!!
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Post by mrky03 on Jul 6, 2007 16:35:38 GMT -5
Good going Tim, the pain from these workouts has got to be out of this world! With all the experience that you have you should have no problem pulling it all together for the Nationals!
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Post by intenceman on Jul 7, 2007 16:49:18 GMT -5
Nice job on the workouts Tim! I find I can go way heavier on bentover than regular laterals too. What's the next show? I'm with you on the diet. Can you post or link to what you're going to use?
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Post by Tim Wescott on Jul 8, 2007 6:11:54 GMT -5
Thanks guys.........I`m gonna` give it my all. James,high protein,moderate fats,low carbs with a carb up every 3-5 days. I`ve used much more on bent-over laterals but the 8 x 8 makes a lighter weight feel pretty heavy, pretty fast ! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Next contest is NABBA Nationals on Oct. 6th.
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Post by Tim Wescott on Jul 8, 2007 6:28:03 GMT -5
Sat. July 7th.
Was pressed for time so I decided to just go light and fast for a big pump.
Also,I felt a need for a light day so it was perfect.
Biceps/Triceps:
Super-Set # 1: {Seated Alternate Dumbell Curls: 3 x 15,15,12 - 30 pounders {Triceps Dips Between Benches: 3 x 25 - bodyweight
Super-Set # 2: {Cable Curls: 4pl.-15 5pl.-12 6pl.-12 {Pressdowns: 4pl.-20 5pl.-20 6pl.-15
Super-Set # 3: {Concentration Curls (face down on incline): 20-10 25-10 22.5-10 {One-Arm Dumbell Extensions: 20-20 25-15 22.5-15
Cybex Preacher Curls: 2 x failure plus 5 half reps from the top and 5 more from the bottom - 4 plates
Cybex Seated Triceps Machine: 3 x 25 with 5 plates
Great pump!!
Diet starts Monday.
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Post by RUBICON19 on Jul 8, 2007 10:03:17 GMT -5
Sometimes those fast days ROCK! The focus and the pump!!!
Eat like a Spartan and train like a Wild Beast!!!!
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Post by chanman83 on Jul 8, 2007 11:31:11 GMT -5
looking very good Tim, can't wait to see you in oct!
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Post by Tim Wescott on Jul 9, 2007 10:28:43 GMT -5
That`s the plan Randy!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) All of my training has been very fast lately but the arm day was much lighter.........just got a monster pump and hit the road! Andrew,the feeling is mutual bro..........stay on point and let`s kick some ass! #arockon6ha# Began dieting for the NABBA Nats today...............for the last 3 weeks I have been eating just about anything I felt like eating..........mostly crap......time to flick that switch!! ![;)](//storage.proboards.com/forum/images/smiley/wink.png) Had to train early today so I ate nothing prior to working out.......I KNOW I have more than my share of stored glycogen/fat for energy after eating like a pig for 3 weeks!! ;D Meal # 1- Post-Workout:2 sccops whey in water 4 scoops dextrose 7 grams creatine monohydrate Meal # 2:9 egg whites 1 whole egg 1 slice cheese coffee Meal # 3:1 scoop whey in water Meal # 4:8 oz. cod fish 1/2 cup brown rice 1 cup asparagus Meal # 5:5 hard boiled eggs Meal # 6:1 scoop whey in water Not too good today but I`m just starting out and this is a drastic cut in calories......I just feel fat!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on Jul 9, 2007 10:38:06 GMT -5
Mon. July 9th.
Quads & Calves:
Quads: Squats: 185-12 225-10 265-8 300-3 225-10 Finally got back up to 300 pounds....felt very easy and I felt I could have gotten a few more but will pace myself due to my lower back issues,plus the fact that I just recently started squatting again.
Very satisfied so far with my squats since I did no squatting at all for over 3 months due to my contests.
Pre-Exhaust Super-Set: {Leg Extensions: 80-12 80-12 70-15 {Lying Leg Sled: 8pl.-12 7pl.-12 6pl.-15 (feet together,bringing up toes on completion of rep and flexing quads)
Walking Lunges: 2 sets of 50 yards - 20 pound dumbells deep lunge
Adductor Machine: 110-25,jump to 150 for 10 more 190-15,drop to 130 for 15 more
Calves: Cybex Rotary Calf Machine: 6 sets to failure
Good one!! #arockon6ha#
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Post by Lux on Jul 9, 2007 17:01:55 GMT -5
Hey Tim, good to see that people are still willing to give some of the old ideas a go! Theres a guy in the uk called one smart cookie, he's a huge fan of Vince and loves switching people onto his ideas. To use the 8x8 for bulking he recomends using 30 secs rest and just 1 exersise per bodypart. upper/lower, off, upper/lower, off,off.
For cutting he had this one guy using 15 secs rest starting with 2 exersises per body part. Increasing this over time to 3, then 4 exersises. The guy was blown away with how he melted the fat and even gained muscle.
Just a little info for you or others interested in the 8x8.
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