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Post by Tim Wescott on Jul 17, 2007 19:47:05 GMT -5
Actually Joel,it looks pretty wimpy but was really painful! LOL ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Thanks T-Dawg!
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Post by Tim Wescott on Jul 18, 2007 13:05:04 GMT -5
Wed. July 18th.
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: 12 egg whites green peppers & onions sautee`d in olive oil Crystal-Lite
Meal # 4: 8 oz. cod fish lg. salad with vinegar/olive oil Diet-Coke
Meal # 5: 5 oz. chicken breast 2 rice cakes with natural PB Diet-Coke
Meal # 6: 5 oz. chicken breast 1 Tbsp. olive oil Crystal-Lite
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Post by Tim Wescott on Jul 18, 2007 13:14:53 GMT -5
Wed. July 18th.Back,Traps,Abs,Cardio:Back:Lying Barbell Rows: 8 x 8 with 140 pounds Went up another 10 pounds since last week!!V-Bar Pulldowns: 3 x 8 with 14 plates 5 x 8 with 12 plates The first 3 sets were sloppy according to my partner and I had to agree with her,so I dropped down to 12 plates and they felt much better.Super-Set:{Seated Cable Rows: 2 x 12 with 10 plates {Dumbell Pullovers: 2 x 12 with the 65 pound dumbell Stayed light on these....still very taxing.Traps:Dumbell Shrugs: 3 x 20 with the 80 pounders went light on these babys as well. Abs:Super-Set:{Crunches: 3 x failure {Vertical Leg Raise: 3 x failure Rope-Crunches: 1 x 50 with 9 plates After the lying bb rows,my energy level seemed shot.........doesn`t happen too often with me so I went a bit lighter and tried resting even less.
Still,a very good workout!
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Post by gti steve on Jul 18, 2007 13:36:13 GMT -5
I am curious about the lying barbell rows. I did them yesterday with dumbbells. Sounds interesting
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Post by Tim Wescott on Jul 18, 2007 16:03:09 GMT -5
I am curious about the lying barbell rows. I did them yesterday with dumbbells. Sounds interesting Steve,I started doing them when I screwed up my back..........as a result,my back development is far better than ever before. Nothing to brag about that`s for sure,but for me it is a nice improvement. I do them on a high bench so the weight clears the floor,I then put the bar on another bench that`s in front of me,and just go for it. The bench I use to lay on is a Cybex situp/crunch thingy with foot supports and when lying face down,the foot supports hold your ankles in place thus bracing your body,and it adjust so you can vary the height.........I swear by these bad boys!
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Post by Tim Wescott on Jul 19, 2007 11:38:53 GMT -5
Thurs. July 19th.
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: 12 egg whites green peppers sautee`d in olive oil Diet-Coke
Meal # 4: 6 oz. codfish lg. salad vinegar/olive oil dressing 2 rice cakes with natural PB Crystal-Lite
Meal # 5: 5 oz. chicken breast 1 Tbsp. olive oil Crystal-Lite
Meal # 6: 1 scoop whey in water 1 Tbsp. olive oil 2 rice cakes with natural PB
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Post by Grant on Jul 19, 2007 12:00:46 GMT -5
Tim, been following your log. Looks brutal. Good job.
I also do my db rows on a bench since my lower back is prone to get tweaked from time to time. I use the DB's because a bar on the bench prevents me from using a BB. Might look around the gym and see if there is something else I can use.
What does the olive oil do when mixed with the whey drink?
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Post by Tim Wescott on Jul 19, 2007 12:26:59 GMT -5
Thurs. July 19th.
Shoulders,Hamstrings,LowerBack,Calves,Abs,Cardio:
Shoulders: Seated Bradford Press: 8 x 8 with 90 pounds....about 15-20 seconds rest between sets!
Lateral Raise: 8 x 8 with 22.5 pounds.......a few deep breaths between sets and I hit it again.
Bent-Over Laterals: 8 x 8 with the 30 pounders.......same as above,hardly any rest at all.
Face-Pulls: 2 x 20 with 5 plates
Up & Down The Rack Laterals: 15 - 4,17.5 - 4,20 - 4,22.5 - 4,25 - 4,27.5- 4,30 - 4,27.5 - 4,25-4,22.5 - 4,20 - 4,17.5 - 4,15 - 4 INSANE PAIN!!!
Wide Grip Upright Rows: 2 x 15 with 60 pounds
Plate Front Raise: 2 x 20 with a 25 pound plate
Hamstrings: Assisted Glute/Ham Raise: 3 x 12-bodyweight
Lying Leg Curls: 50-20 70-15 70-12
Seated Leg Curls: 3 x 15 with 9 plates
LowerBack:
Super-Set: {Hyperextensions: 2 x 15 - bodyweight {Cybex Back Extension Machine: 1 x 15 - 130 pounds 1 x 15 - 110 pounds
Calves: Cybex Rotary Calf Machine: 5 x failure,plus half reps to failure - 130 -170 pounds
Abs:
Tri-Set: {Upside Down Situps: 3 x failure {Reverse Crunches: 3 x failure {Rope-Crunches: 3 x failure - 10 plates
Cardio: 20 minutes Eliptical Trainer = 200 calories.
Lots of work today.......good workout!
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Post by Tim Wescott on Jul 19, 2007 12:30:56 GMT -5
Tim, been following your log. Looks brutal. Good job. I also do my db rows on a bench since my lower back is prone to get tweaked from time to time. I use the DB's because a bar on the bench prevents me from using a BB. Might look around the gym and see if there is something else I can use. What does the olive oil do when mixed with the whey drink? Thanks Grant...........I have used dumbells in the past but it was hard to get into position as I use a pair of Joe Meeko power grips to assist my grip. At times I`ll use dumbells lying face down on a incline bench set between 30-45 degrees. Right now I`m pre-contest dieting doing a higher protein,fat,very low to zero carb diet..................fat slows the digestion and without carbs in the diet for the most part,the fats keep calories up a bit as well as "teaching" the body to burn fat as fuel as opposed to burning carbohydrates.
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Post by gman on Jul 19, 2007 17:20:46 GMT -5
Your diet looks pretty hardcore. Do you have designated cheat days?
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Post by mrky03 on Jul 19, 2007 18:40:06 GMT -5
Your diet looks pretty hardcore. Do you have designated cheat days? ![:D](//storage.proboards.com/forum/images/smiley/grin.png)
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Post by mrky03 on Jul 19, 2007 18:41:35 GMT -5
You are dieting like a madman for this one Tim! Go for it brother!
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Post by Tim Wescott on Jul 19, 2007 19:56:44 GMT -5
Your diet looks pretty hardcore. Do you have designated cheat days? ![:D](//storage.proboards.com/forum/images/smiley/grin.png) LOL @ Joel ! ;D Grant,every five days I have a carb up day using clean carbs.....no cheating whatsoever!
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Post by Tim Wescott on Jul 20, 2007 12:45:37 GMT -5
Fri. July 20th.
Meal # 1- Pre-Workout: 1 scoop whey in water 1 Tbsp. natural PB
Meal # 2 - Post-Workout: 2 scoops whey in water Dextrose (32 gms. of carbs) 7 grams creatine monohydrate salt
Meal # 3: 12 egg whites green peppers sautee`d in olive oil Crystal-Lite
Meal # 4: 5 oz. chicken breast 1 Tbsp. olive oil Crystal-Lite
Meal # 5: 5 oz. chicken breast 1 Tbsp. liquid lecithin (fats) Crystal-Lite
Meal # 6: 1 scoop whey in water 1 Tbsp. natural PB
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Post by Tim Wescott on Jul 20, 2007 13:00:47 GMT -5
Fri. July 20th.
Biceps,Triceps,Forearms,Abs,Cardio:
Biceps: Barbell Curls: 8 x 8 with 70 pounds I felt the need to go a little lighter on upperbody this week.........after adding weight to the bars and machines for the last 4 weeks, and finally maxing out on a few things,I felt I should backpeddle a bit to get a bit of a rest....however,I trained even faster than before on most things, so the intensity level I`m after has been met.
Did everything today with 15-20 seconds rest between sets which was pretty brutal at times..
Cable Preacher Curls: 8 x 8 with 3 plates A little too light so I did them very slow, tensing and squeezing on every rep.
Triceps: Skullcrushers: 8 x 8 with 80 pounds Insane burning pump!!
Bent-Forward Cable Extensions: 8 x 8 with 9 plates. Felt good to do these without having to be anchored down by my partner............went for a pause on the stretch portion of most reps. ;D
Biceps/Triceps:
Super-Set: {Kneeling Cable Curls: 1 x 20 with 5 plates {Pressdowns: 1 x 30 with 5 plates Super strict slow reps = pain!!!
Forearms: Wrist Curls: 4x failure with 60,80,80,60 pounds
Abs:
Tri-Set: {Crunches: 2 x failure {Lying Leg Raise: 2 x failure {Roman-Chair Situps: 2 x failure
Rope-Crunches: 2 x 50 with 9 plates
Cardio: 30 minutes walking on inclined treadmill = 340 calories.
Another great week of training!
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Post by RUBICON19 on Jul 20, 2007 17:08:34 GMT -5
Nice work Tim. Hows the 8x8 treating. Physique wise?
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Post by Tim Wescott on Jul 20, 2007 19:53:19 GMT -5
Thanks Randy..............in my honest opinion,I look a bit thicker in all areas.
Very satisfied with it so far,but getting a bit bored with the same old exercises.
I`ll hang with it a while longer though as long as I`m making progress.
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Post by Tim Wescott on Jul 21, 2007 9:47:18 GMT -5
Sat. July 21st.
Finally,my carb up day arrives!! #hungry3mi#
Meal # 1: 5 whole eggs 2 baked potatoes (oven fries) coffee water
Meal # 2: 5 oz. chicken breast 2 baked potatoes (oven fries) Crystal-Lite
Meal # 3: 5 oz. chicken breast 1 cup brown rice 2 rice cakes with natural PB Crystal-Lite
Meal # 4: 1 can tuna 2 baked potatoes (oven fries) 3 rice cakes with natural PB Crystal-Lite
Meal # 5: 1 scoop whey in water
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Post by RUBICON19 on Jul 21, 2007 11:48:53 GMT -5
Sat. July 21st.Finally,my carb up day arrives!! #hungry3mi# Meal # 1:5 whole eggs 2 baked potatoes (oven fries) coffee water YUM! Meal # 2:
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Post by intenceman on Jul 21, 2007 20:42:54 GMT -5
Dang, you diet hard. Question- on the 8x8 can you change exercises to stave off boredom? Like every week or an A B kind of thing?
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