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Post by Tim Wescott on Aug 7, 2007 13:58:08 GMT -5
I was offline for a while but I`ve been training harder than ever...........did the 8x8 thing for 5 weeks and decided to shift it into overdrive.
Right now for upperbody,I`m doing one basic exercise as heavy as possible,5-6 sets, followed by three exercises done in a Tri-Set with no rest again going as heavy as my body will allow............usually followed up with a finishing final pump type of exercise.
Not quite sure about everything I`ve done in the last few weeks numberswise, so I`ll start off posting yesterdays training to get this thread started.
Diet is low carb,low fat,high protein,lots of liquid, and a carb up day or two when I feel the need.
Legs are done in high volume doing whatever strikes me on that day as long as it is brutally difficult for me to complete.
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Post by Tim Wescott on Aug 7, 2007 14:04:27 GMT -5
Mon. Aug. 6th.
Quads & Calves:
Quads: Barbell Squats: 45-20 (warmup) 135-15 (warmup) 185-12 225-10 265-8 300-5 (finally) 250-12 185-12 (feet together)
Pre-Exhaust Super-Set: {Leg Extensions: 70-12 90-12 110-6,drop to 70 for 6 more 70-12 {Lying Leg Sled: 7 plates-12 9 plates-12 13 plates-6,drop to 9 for 6 more 7 plates-12 (close stance)
Adductor Machine: 90-30 150-15,drop to 110 for 15 more 190-12
Calves: Cybex Rotary Calf Machine: 5 x failure-110-210 pounds,plus half reps to failure
Legs are sore as Hell today!
Mondays Diet:
Meal # 1 Pre-Workout: 1 scoop whey in water
Meal # 2 Post-Workout: 2 scoops whey in water Dextrose (32 gms. carbs) creatine Monohydrate (7.5 gms.) salt
Meal # 3: 8 eggwhites 4 oz. lean steak Crystal-Lite
Meal # 4: 6 oz. chicken breast lg. green salad/vinegar Diet-Coke
Meal # 5: 5 oz. chicken breast Crystal-Lite
Meal # 6 : 5 oz. chicken breast Crystal-Lite
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Post by Intensity on Aug 7, 2007 14:04:40 GMT -5
Mix of heavy sets and short rest sets + Low carbs and low fat diet... Exactly the kind of training and diet I like for contest prep!!!! Difficult as possible... but damn effective!
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Post by Tim Wescott on Aug 7, 2007 14:11:09 GMT -5
Tues. Aug. 7th.
Chest,Cardio,Abs:
Chest: Bench Press: 45-15 (warmup) 135-15 (warmup) 165-8 185-8 205-8 225-3 225-3 225-3 200-8 185-12
Tri-Set: {Dumbell Inclines: 75-10 75-9 60-10 {Flyes: 40-10 40-10 30-12 {Crossovers: 3 plates-10 3 plates-10 2 plates-12
Dips: 2 x 15 with bodyweight
Cardio: Walked on inclined treadmill for 37 minutes = 450 calories
Abs:
Giant-Set: {Rope-Crunches: 50- 9 plates {Crunches: 50 reps {Rope-Crunches: 35- 9 plates {Crunches: 35 reps {Rope-Crunches: 30 - 9 plates {Crunches: 30 reps
Tuesdays Diet:
Meal # 1 Pre-Workout: 1 scoop whey in water
Meal # 2 Post-Workout: 2 scoops whey in water Dextrose (32 gms. carbs) creatine Monohydrate (7.5 gms.) salt
Meal # 3: 8 eggwhites 4 links turkey sausage Crystal-Lite
Meal # 4: 6 oz. chicken breast lg. green salad/vinegar Diet-Coke
Meal # 5: 5 oz. chicken breast Crystal-Lite
Meal # 6 : 5 oz. chicken breast Crystal-Lite
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Post by Tim Wescott on Aug 7, 2007 14:13:48 GMT -5
Thanks Mo..........it`s definately working.......3 weeks down and I look much harder,getting more vascular,and have a nice round look to the upperbody and weirdly enough,my legs look pretrty good too.
So far,I`m very happy with it, and I seriously do not think I have trained this fast/hard in years.
I am literally wiped out after training and pumped to the proverbial bone.
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Post by Tim Wescott on Aug 7, 2007 14:15:43 GMT -5
Oh yeah,we`ve been doing some insane Giant-Sets for arms and drawing some crowds and crazy looks and comments from onlookers.
Went very heavy/fast for the last 2 weeks on arms so this week I`ll decrease poundages a bit to avoid overtraining.
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Post by Hoopie on Aug 7, 2007 15:07:41 GMT -5
good to see ya back Boss dude! the NABBA Nationals are getting closer my friend. Your training looks rediculously insane Boss. As for me my training is on my cardio i kicked up to 45 minutes already/6 days. I may have to pm ya on my diet to see what you think though...
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Post by chanman83 on Aug 7, 2007 15:10:07 GMT -5
Great to see ya again Tim, I know your going to rock it!!! can't wait to see you soon!
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Post by TNA on Aug 7, 2007 15:11:45 GMT -5
#bowdown3ht# Sweeeeeeeeeeeeet workouts Tim!!! Great to have you back buddy.
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Post by GerryT on Aug 7, 2007 15:29:02 GMT -5
That's the Tim we know!! Great work, brother.
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Post by Tim Wescott on Aug 7, 2007 18:27:13 GMT -5
Thanks guys,it`s great to be back........I was lost!! Hoops,PM me anytime brother!
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Post by Tim Wescott on Aug 8, 2007 16:43:50 GMT -5
Wed. Aug. 8th.Back,Traps,Hamstrings,Cardio:Back:Lying Barbell Rows: 115-12 135-12 150-8 150-8 130-12 Tri-Set:{Wide Grip Pulldowns Behind Neck: 9 plates-10 11 plates-10 9 plates-10 {Dumbell Pullovers: 80-10 80-10 80-10 {Seated Cable Rows: 10 plates-10 12 plates-10 10 plates-10 Straight-Arm Pulldowns: 2 x 20 with 3 plates Pulley Rows To Waist With Rope Handle: 1 x 15 with 10 plates Traps:Behind The Back Upright Rows: 3 x 20 with 100 pounds Hamstrings:Super-Set:{Lying Leg Curls: 70-12 70-12 90-6,drop to 70 for 6 more 50-15 {Seated Leg Curls: 9 plates-12 10 plates-12 10 plates -12 8 plates-15 Assisted Glute/Ham Raise: 1 x failure with bodyweight Cardio:Walked on inclined treadmill for 45 minutes = 500 calories Wednesdays Diet:Meal # 1 Pre-Workout:1 scoop whey in water Meal # 2 Post-Workout:2 scoops whey in water Dextrose (32 gms. carbs) creatine Monohydrate (7.5 gms.) salt Meal # 3:8 eggwhites 1 whole egg coffee Crystal-Lite Meal # 4:6 oz. chicken breast lg. green salad/lettuce,tomato,vinegar Crystal-Lite Meal # 5:5 oz. chicken breast g. green salad/vinegar Meal # 6 :5 oz. chicken breast I`ll do a higher carb day tomorrow............thank God!!
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Post by Tim Wescott on Aug 9, 2007 14:25:42 GMT -5
Thurs. Aug. 9th.
Shoulders & Cardio:
Shoulders: Seated Bradford Press: 95-15 115-12 135-10 **New PR** 135-6 105-15
Tri-Set: {Alternate DB Front Raise: 15-12 20-12 17.5-12 {Lateral Raise: 20-12 25-12 22.5-12 {Bent-Over Laterals: 25-12 35-12 30-12
Super-Set: {Cybex Seated Lateral Machine: 50-20 50-20 {Face-Pulls: 4.5 plates-20 5.5 plates-20
One-Arm Cable Laterals Behind Back: 1 x 20 with 1 plate
Cardio: Stadium Stairs-1 circuit,walk 1/2 mile on outdoor track
Stadium Stairs-1 circuit,walk 1/2 mile on outdoor track
Total=2 circuits on stairs,plus 1 mile walking.
Great workout,really cranked it outr fast and intense!!
Thursdays Diet:
Meal # 1 Pre-Workout: 1 scoop whey in water
Meal # 2 Post-Workout: 2 scoops whey in water Dextrose (32 gms. carbs) creatine monohydrate (7.5 gms.) salt
Meal # 3: 5 whole egg 2 baked potatoes (oven fries) coffee
Meal # 4: 1 can tuna water
Meal # 5: 1 can tuna water
Meal # 6 : 3 whole eggs 5 turkey sausage links water
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Post by gti steve on Aug 9, 2007 14:46:09 GMT -5
awesome training tim!
on the bradford press, when you say "135 x 10" is that 10 to the front and 10 to the back, or 5 to front and 5 to back?
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Post by Tim Wescott on Aug 9, 2007 15:42:33 GMT -5
Thanks Steve............5 to the fron and 5 to the back alternating front to back. Whaddya` think I am,an animal or something? LOL
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Post by gti steve on Aug 9, 2007 15:44:59 GMT -5
Hahah i know you're an animal Tim. I just thought the 135 x 10 (10 to front and 10 to back) sounded more impressive You have some awesome workouts tho!
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Post by mrky03 on Aug 9, 2007 19:47:40 GMT -5
Glad as hell to have you back posting your awesome workouts Tim!
Your training looks very much like "hybrid" week on the P/RR/S training that I've been doing. In fact I may use that approach exclusively for the last 4 weeks or so before my shows.
The diet looks very familiar! Pretty close to what I'm doing! Freakin starving! lol
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Post by Tim Wescott on Aug 10, 2007 16:29:40 GMT -5
Starving is a good word Joel.......glad to be back.
I was going to do 3 cans of tuna per day with water but I think I`ll save it for the last 4 weeks as I am leaning up nicely and looking pretty good right now.
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Post by RUBICON19 on Aug 10, 2007 16:32:04 GMT -5
Starving is a good word Joel.......glad to be back. I was going to do 3 cans of tuna per day with water but I think I`ll save it for the last 4 weeks as I am leaning up nicely and looking pretty good right now. 3 cans of tuna. OH YUM!! Is that code for "3 sices of PIZZA?"
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Post by Tim Wescott on Aug 10, 2007 16:41:00 GMT -5
Fri. Aug. 10th.
Biceps,Triceps,Cardio:
Biceps/Triceps:
Super-Set # 1: {Barbell Curls: 80-12 110-10 110-10 120-10 60-15 {Seated French Press: 70-15 80-12 90-10 100-8 70-20
Super-Set # 2: {High Cable Curl On Crossover Unit: 2.5 plates-15 3 plates-15 3 plates-15 {Pressdowns: 6 plates-15 8 plates-12 5 plates-20
Super-Set # 3: {Standing Cable Curls: 5 plates-15 6 plates-15 5 plates-15 {Bent-Forward Cable Extensions: 8 plates-20 8 plates-15 7 plates-25
My arms are definately bigger/thicker and getting really vascular....I love this type of training and respond well to it.
Cardio: Stadium Stairs-1 circuit, then walk 1/2 mile on outdoor track
Stadium Stairs-1 circuit, then walk 1/2 mile on outdoor track
Total=2 circuits on stairs,plus 1 mile total walking.
Will increase the circuits to 4 times next week as opposed to two times...........just easing back into these and they are a killer!
Fridays Diet:
Meal # 1 Pre-Workout: 1 scoop whey in water
Meal # 2 Post-Workout: 2 scoops whey in water Dextrose (32 gms. carbs) creatine monohydrate (7.5 gms.) salt
Meal # 3: 5 whole eggs 2 baked potatoes (oven fries) coffee
Meal # 4: 5 oz. chicken breast lg. green salad/vinegar Crystal-Lite
Meal # 5: 5 oz. chicken breast lg. green salad/vinegar Crystal-Lite
Meal # 6 : 2 scoops whey in water
Snacks: air-popped popcorn/butter spray
2 rice cakes/natty PB and Sugar-Free jelly
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