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Post by Tim Wescott on Jul 11, 2007 10:30:12 GMT -5
Wed. July 11th.
Meal # 1- Pre-Workout: 1 scoop whey in water 1 Tbsp. olive oil
Meal # 2 - Post-Workout: 2 scoops whey in water Dextrose (32 gms. of carbs) 7 grams creatine monohydrate salt
Meal # 3: 5 whole eggs 1 slice cheese water
Meal # 4: 6 oz. chicken breast 1 cup asparagus water
Meal # 5: 5 whole eggs 2 rice cakes with natty PB water
Meal # 6: 4 oz. lean ground beef patty/mustard 2 rice cakes with natty PB Crystal-Lite
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Post by Tim Wescott on Jul 11, 2007 10:42:04 GMT -5
Wed. July 11th.
Back,Traps,LowerBack,Cardio:
Back: Lying Barbell Rows: 8 x 8 with 130 pounds Went up 10 pounds since last week on these.........I`ll try 140 pounds next time!
Between 20-30 second rest periods between sets.
V-Bar Pulldowns: 8 x 8 with 11 plates Went a bit lighter on these this time around........15-20 second rest periods!
Super-Set: {Seated Cable Rows: 2 x 12 with 10 plates {Dumbell Pullovers: 2 x 12 with a 75 pound dumbell Went a bit lighter on these this time around also!!
Traps: Dumbell Shrugs: 3 x 20 with the 75 pounders Lighter on these this week also!!
Hamstrings: Lying Leg Curls: 8 x 8 with 70 pounds
Seated Leg Curls: 3 x 15 with 9 plates
Hamstring Stretch: 1 x 20 reps 45 pound bar standing on bench,stiff legs,touching bar to bench each rep
LowerBack: Hyperextensions: 1 x 20- bodyweight 1 x 15 with 35 pounds 1 x 15 with bodyweight
Cardio: Walked on incline treadmill for 30 minutes = 330 calories
I`m going to start cycling heavy and light days with the 8 x 8 or else I would have to increase rest time on heavy days which would not be a part of the program..............just about maxed out on most exercises as far as getting in all 8 sets of 8 reps,hence the cycling from here on in.
Good workout..........very intense!!
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Post by TNA on Jul 11, 2007 13:49:52 GMT -5
Fantastic job once again Tim!!! Well done buddy!
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Post by RUBICON19 on Jul 11, 2007 21:25:52 GMT -5
Diet looks good Tim. I am little leary about the dextrose though. especially coming from you.
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Post by Tim Wescott on Jul 12, 2007 6:25:19 GMT -5
Thanks guys.........Randy,I`ll more than likely take out the dextrose as my prep goes on,but at only 32 grams of carbs,I doubt if it`ll hurt me at all.
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Post by Tim Wescott on Jul 12, 2007 6:28:14 GMT -5
Wed. July 12th.
Meal # 1- Pre-Workout: 1 scoop whey in water 1 Tbsp. olive oil
Meal # 2 - Post-Workout: 2 scoops whey in water Dextrose (32 gms. of carbs) 7 grams creatine monohydrate salt
Meal # 3: 10 egg whites 1 whole egg green pepper sautee`d in olive oil water
Meal # 4: 6 oz. lean ground beef patty Crystal-Lite
Meal # 5: 6 whole eggs Crystal-Lite
Meal # 6: 10 egg whites green pepper sautee`d in olive oil Crystal-Lite
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Post by Tim Wescott on Jul 12, 2007 6:28:59 GMT -5
Andrew,sorry I miised your post about my bodyweight..............I`m around 175 or so right now.
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Post by Tim Wescott on Jul 12, 2007 12:09:53 GMT -5
Thurs. July 12th.
Shoulders,Calves,Abs,Cardio:
Shoulders: Seated Bradford Press: 8 x 8 with 120 pounds Befor training today I was thinking this would be a bit*h,but it wasn`t too bad.....I surprised myself.
Lateral Raise: 8 x 8 with the 30 pounders
Bent-Over Laterals: 8 x 8 with the 40 pounders 50 pounders next week......no problem!!
Face-Pulls: 2 x 20 with 5 + 6 plates respectively
Wide Grip Upright Rows: 2 x 15 with 70 pounds
Calves: Cybex Rotary Calf Machine: 5 x failure,plus half reps to failure
Abs:
Giant-Set: {Crunches: 1 x failure {Lying Leg Raise: 1 x failure {Upside Down Situps: 1 x failure {Incline Leg Raise: 1 x failure {Crunches: 1 x failure
Cardio: Walked on incline treadmill for 30 minutes = 350 calories
Damn good workout!
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Post by gti steve on Jul 12, 2007 12:31:05 GMT -5
nice, 50 on bent over laterals!
maybe im doing them wrong then. im raising my arms straight out. is this wrong?
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Post by RUBICON19 on Jul 12, 2007 14:46:17 GMT -5
Thanks guys.........Randy,I`ll more than likely take out the dextrose as my prep goes on,but at only 32 grams of carbs,I doubt if it`ll hurt me at all. Cool. Understood
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Post by Tim Wescott on Jul 12, 2007 15:19:43 GMT -5
nice, 50 on bent over laterals! maybe im doing them wrong then. im raising my arms straight out. is this wrong? Steve,keep a slight bend in the elbow and raise to the side while bending over at the waist........back should be paralell. I slight amount of "controlled cheating" is OK if you have to,just to get the weight started,but the stricter form,the better for isolation purposes.
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Post by gti steve on Jul 12, 2007 15:47:27 GMT -5
I have been doing them seated and bent over so cheating is a little harder.
but 50lbs Tim, thats impressive!
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Post by Tim Wescott on Jul 12, 2007 17:55:24 GMT -5
I have been doing them seated and bent over so cheating is a little harder. but 50lbs Tim, thats impressive! Thanks Steve.......it took me forever to get up to using the 50`s on these........now the test is to see if I can do them for 8 sets of 8 reps! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by TNA on Jul 12, 2007 19:57:31 GMT -5
Nice going Tim! You're right on track!!!
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Post by Tim Wescott on Jul 13, 2007 7:33:56 GMT -5
Fri. July 13th.
Meal # 1- Pre-Workout: 1 scoop whey in water 1 Tbsp. olive oil
Meal # 2- Post-Workout: 2 scoops whey in water Dextrose (32 gms. of carbs) 7 grams creatine monogydrate salt
Meal # 3: 10 egg whites 1 whole egg green pepper sautee`d in olive oil water
Meal # 4: 4 oz. lean ground beef patty 1 slice cheese large salad with olive oil/vinegar Crystal-Lite
Meal # 5: 4 hardboiled eggs 2 rice cakes with natural PB Crystal-Lite
Meal # 6: 1 scoop whey in water 1 Tbsp. olive oil
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Post by nabba65pp on Jul 13, 2007 7:59:34 GMT -5
For shoulders what is a Bradford press?
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Post by gti steve on Jul 13, 2007 8:04:32 GMT -5
NABB,
You begin with the bar in front and press it just enough to clear your head, then touch it to the back of your neck. Then you again press it just enough to clear your head and return to the starting position. That constitutes one rep
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Post by Tim Wescott on Jul 13, 2007 13:27:10 GMT -5
Fri. July 13th.
Biceps,Triceps,Forearms,Cardio:
Biceps: Barbell Curls: 8 x 8 with 90 pounds Went up another 10 pounds on these since last week.........pretty tough but next heavy day,I`ll try 100 for all 8 sets.
Cable Preacher Curls: 8 x 8 with 5 plates Went up on these also......proved to be a battle from set # 1,but we got all 8 x 8!!
Had to get nasty !!
Triceps: Skullcrushers: 5 x 8 with 100 pounds 3 x 6 with 100 pounds I knew these would be tough due to the hard time I had with 95 pounds last week..............first time that I`ve failed to get in all 8 x 8 since i started this routine.
I had to visit the "Insane Zone" in order to eke these babies out.
Got a few people commenting on the noise and intensity......I simply told them that unlike some people here,I train to make progress.
The last thing I want to hear in the gym when I`m busting my balls is stupid comments from people with no desire to improve.
Sorry to offend !
Bent-Forward Cable Extensions: 8 x 8 with 11 plates. Went up another plate on these as well....had to have my partner put her hands on my shoulders,walk me out,hold my upper back in place,then walk me back in after I was done..........if not,I would have literally been catapulted across the room..........I love it!! ;D
Biceps/Triceps:
Super-Set: {Kneeling Cable Curls: 1 x 20 with 7 plates {Pressdowns: 1 x 20 with 7 plates Went up a plate on both of these bad boys too!
Forearms: Wrist Curls: 4x failure with 60 pounds
Cardio: 21 minutes eliptical machine = 200 calories
Absoulutely the toughest arm workout I`ve ever gone through in my life.........I think!! ;D
Just completely firing on all cylinders as was my partner who set tons of new PR`s.
Great week of training!
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Post by gti steve on Jul 13, 2007 13:29:13 GMT -5
after such a brutal arm workout, you still made time for cardio.
thats dedication!!!!
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Post by RUBICON19 on Jul 13, 2007 13:29:54 GMT -5
SWEET!!! Gotta love those workouts!! The harder the better!
Tell those fools to stuff a DB in it!
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