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Post by chanman83 on Aug 15, 2007 15:56:56 GMT -5
GREAT JOB TIM!! your def kicking some butt in there!
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Post by mrky03 on Aug 15, 2007 16:29:32 GMT -5
Great workouts Tim, I like the way you've combined heavy basic exercises with the tri sets at the end.
Have you scaled back on your cardio this time? I'm getting good results from what I was doing but I'm afraid of over training at this point.
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Post by Tim Wescott on Aug 16, 2007 13:03:52 GMT -5
Thurs. Aug. 9th.Shoulders,Hamstrings,Cardio:Shoulders:Main Exercise:Seated Bradford Press: 100-15 115-12 135-12 **New PR**150-6 **New PR**135-10 **New PR**90-20 (extra slow reps) My training partner whacked her tooth doing these with 50 pounds for 8 reps.........luckily no damage was done. Tri-Set:{Alternate DB Front Raise: 15-12 20-12 17.5-15 {Lateral Raise: 20-12 25-12 22.5-15 {Bent-Over Laterals: 30-12 40-12 335-15 Super-Set:{Cybex Seated Lateral Machine: 70-20 **New PR**70-15,drop to 50 for 10 more {Face-Pulls: 5 plates-20 5 plates-20 Finishing Exercise:Laterals Behind Back: 1 x 20 with the 20 pounders Hamstrings:Super-Set:{Lying Leg Curls: 70-12 70-12 70-12 50-15 plus 5 half reps (feet together) {Seated Leg Curls: 9 plates-12 11 plates-12 11 plates-12 9 plates-15 plus 5 half reps Finishing Exercise:Assisted Glute/Ham Raise: 1 x failure - bodyweight Cardio:2 mile walk on outdoor track Insane intensity and was really strong!! I`m totally motivated to look my best in October,especially knowing that I`ll have to stand next to Keith who I beleive is one of the best Over-50 bodybuilders for his height/weight in the USA!! 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 # 3:3 whole eggs 4 eggwhites coffee Meal # 4:1 can tuna 2 rice cakes with natty PB/SF jelly water Meal # 5:1 can tuna 1 cup cooked spinach water Meal # 6 :1 can tuna water
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Post by chanman83 on Aug 16, 2007 13:10:08 GMT -5
WOW TIM your just smashing these NEW PRS!!! amazing!
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Post by Tim Wescott on Aug 16, 2007 13:21:21 GMT -5
I`m totally psyched,training like a freak,and making some extra weird sounds while doing so!! ;D
Just wanna` look credible next to Keiths incredible!
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Post by chanman83 on Aug 16, 2007 13:30:12 GMT -5
I`m totally psyched,training like a freak,and making some extra weird sounds while doing so!! ;D Just wanna` look credible next to Keiths incredible! Trust me... Likewise!
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Post by Vikingjoe93 on Aug 16, 2007 13:48:39 GMT -5
Looking great Tim, but 3 cans of tuna a day
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Post by Tim Wescott on Aug 16, 2007 19:27:55 GMT -5
It`s not easy Joe,but there`s something about it that rips me up good.
After a few cases of the stuff I choke it down because it reminds me of cat food by that time! #pukeb9vn#
Hey,whatever it takes..........if it was easy,everyone would be walking around at 3 % bodyfat.
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Post by mrky03 on Aug 16, 2007 19:38:35 GMT -5
It`s not easy Joe,but there`s something about it that rips me up good. After a few cases of the stuff I choke it down because it reminds me of cat food by that time! #pukeb9vn# Hey,whatever it takes..........if it was easy,everyone would be walking around at 3 % bodyfat. Ain't that the truth! ;D
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Post by Tim Wescott on Aug 17, 2007 9:48:50 GMT -5
Fri. Aug. 17th.Biceps/Triceps,Cardio:Biceps/Triceps:Super-Set:{Barbell Curls: 80-12 {Skullcrushers: 80-15 Tri-Set:{Barbell Curls: 90-10 {Skullcrushers: 90-12 {Seated Alternate Dumbell Curls: 30-10 Giant-Set # 1:{Barbell Curls: 100-10 {Skullcrushers: 100-10 {Seated Alternate Dumbell Curls: 40-8 {Seated French Press: 70-12 Giant-Set # 2:{Barbell Curls: 115-10 {Skullcrushers: 110-8 {Seated Alternate Dumbell Curls: 40-8 {Seated French Press: 80-12 {Cable Preacher Curls: 3 plates-12 Giant-Set # 3:{Barbell Curls: 80-12 {Skullcrushers: 90-10 {Seated Alternate Dumbell Curls: 30-10 {Seated French Press: 70-12 {Cable Preacher Curls: 3 plates-12 {Pressdowns: 6 plates-15 Giant-Set # 4:{Barbell Curls: 80-12 {Skullcrushers: 80-15 {Seated Alternate Dumbell Curls: 30-10 {Seated French Press: 60-15 {Cable Preacher Curls: 3 plates-12 {Pressdowns: 5 plates-20 Super-Set:{Kneeling Cable Curls: 1 x 20 with 5 plates {Bent-Forward Cable Extensions: 1 x 30 with 7 plates Cardio:Stadium Stairs: Ran the stairs 7 times............... Different stairs than we normaslly use.......other ones were wet.
These were smaller,so instead of skipping a step at a time,we just ran up and down continuously.Great week of training......tomorrow abs and stationary bike at home! Fridays Diet:Pre-Workout:2 cups of coffee Had to train extra early today due to the fact that my training partner is going to Canada for about 4 days,so coffeee was all I had time for!Meal # 1 Post-Workout:2 scoops whey in water 1 scoop dextrose (32 grams of carbs) 7.5 grams creatine monohydrate salt Meal # 2:5 oz. chicken breast 1/2 cup cooked spinach water Meal # 3:5 oz. chicken breast 1 med. baked potato steamed peppers & onions Crystal-Lite Meal # 4:1 can tuna 2 rice cakes/natty PB/SF jelly water Meal # 5:1 can tuna 2 rice cakes/natty PB/SF jelly water Meal # 6:1 can tuna water
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Post by TNA on Aug 17, 2007 11:34:52 GMT -5
Nice training Tim!!! Looks awesome brother. As for tuna, I went to Sam's Club and picked up a case of their large cans. Each can supplies me with 2 meals of tuna. Carol and I also planted a veggie garden and I've been eating it along with a Greek salad (cucumber, green pepper, tomato, and some green onions). I add a little olive oil and oregano and chow down.
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Post by Intensity on Aug 17, 2007 13:56:38 GMT -5
Dont get me wrong Tim, these trainings seem painful… but what truly impresses me is how painful this diet seems to be!! I'm shocked… and so are going to be your competitors at the Nationals! This diet and training journal is worst than Hell… I LOVE IT!
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Post by Tim Wescott on Aug 18, 2007 17:26:23 GMT -5
Thanks Mo,I haven`t dieted this strictly since 2001 or so.
Unfortunately,I feel like I`m a little behind conditioningwise,but I am looking better,but it`s slow to come.
Holding my size pretty good so far,but lacking a bit of hardness.
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Post by Tim Wescott on Aug 18, 2007 17:29:08 GMT -5
Sat. Aug. 18th.
Meal # 1: 8 eggwhites 1 whole egg steamed peppers & onions water
Meal # 2: 6 eggwhites 2 whole eggs steamed peppers & onions water
Meal # 3: 1 can tuna 2 rice cakes/natty PB water
Meal # 4: 1 scoop whey in water 2 rice cakes/natty PB
Meal # 5: 7 oz. chicken breast 2 stalks celery water
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Post by Tim Wescott on Aug 19, 2007 19:11:29 GMT -5
Sun. Aug. 19th.
Meal # 1: 1 scoop whey in water
Meal # 2: 5 whole eggs 2 baked potatoes (oven fries) water
Meal # 3: 6 oz. chicken breast 1 1/2 cups brown rice 1 cup green beans water
Meal # 4: 5 oz. chicken breast water
Meal # 5: 1 scoop whey in water
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Post by nabba65pp on Aug 19, 2007 19:29:06 GMT -5
Very impressive Tim, you sure know how to put my workouts to shame..lol.
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Post by Tim Wescott on Aug 20, 2007 13:00:05 GMT -5
Thanx Bob............been training hard for years,though you would never guess it judging by my physique!!
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Post by Tim Wescott on Aug 20, 2007 13:16:09 GMT -5
Mon. Aug. 20th.
Quads,Calves,Posterior Chain,Neck:
Quads: Pre-Exhaust Super-Set # 1: {Leg Extensions: 70-15 90-12 110-10 110- 8 70-15 {Lying Leg Sled: 6 plates-15 8 plates-12 10 plates-10 12 plates - 8 7 plates - 15 (close stance,feet together)
Super-Set # 2: {One-Legged Leg Press: 2 plates a side-20 3 plates a side-15 4 plates a side-12 {Dumbell Step-Ups: 3 x 10 with 20 pound dumbells Step-Ups were done on a fairly high bench........on both movements,I did the right leg first,then left leg,not alternated.
Super-Set # 3: {Adductor Machine: 90-25 130-15 {Dumbell Lunges: 20-15 30-12 On Lunges I put my lead fot on a small raised platform and did each leg seperately.
Awesome workout..........could barely walk afterwards!!
Calves:
Super-Set: {Leg Press Calf Extensions: 5 x failure,plus half reps to failure using 4 plates a side {Standing Calf Machine: 5 x failure,plus half reps to failure using 225 pounds
Also stretched the calves between sets.
Posterior Chain: Reverse Hyperextension Machine: 50-15 100-12 150-6 75-15
Neck: Nautilus 4-Way Neck Machine: 2 sets each way
Neck Plate Raise: 2 x 20 + 15 with 25 + 45 pound plates respectively
Stretched out the quads,hams,and lowerback afterwards, and limped out of the gym.
Mondays Diet:
Meal # 1: Pre-Workout: 1 scoop whey in water
Meal # 2: Post-Workout: 2 scoops whey in water Dextrose(32 gms. carbs) 7.5 gms. Creatine Monohydrate salt
Meal # 3: 7 eggwhites 2 whole eggs coffee water
Meal # 4: 5 oz. chicken breast 1 cup green beans water
Meal # 5: 1 can tuna 2 rice cakes/natty PB water
Meal # 6: 1 can tuna water
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Post by mrky03 on Aug 20, 2007 16:34:35 GMT -5
Tim, that is a tight diet brother! People have been asking me lately what "supplement" I've been taking to get so cut. I tell them that they don't want to know! Most folks don't have a clue what we actually go though to get into the condition that we're in! Everbody wants an easy fix and they always frown when you tell them its a tight low carb diet!
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Post by Tim Wescott on Aug 20, 2007 16:40:34 GMT -5
Tim, that is a tight diet brother! People have been asking me lately what "supplement" I've been taking to get so cut. I tell them that they don't want to know! Most folks don't have a clue what we actually go though to get into the condition that we're in! Everbody wants an easy fix and they always frown when you tell them its a tight low carb diet! I hear ya` Joel...........most beginners ask me which supps they should buy when their diets are atrocious!! Creatine,whey,chicken,eggwhites,steakand tuna are the most effective supps out there !
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