My NABBA Nationals Prep Thread!!

[Tim Wescott]

Tues. Aug. 21st.

Chest,Abs,Cardio:

Chest:
Bench Press:
45-20 (warmup)
135-12 (warmup)
170-8
190-8
215-6
200-6
185-10
165-12

Smith Inclines:
150-10
170-8
160-8
150-10

Crossovers:
4 plates-15
4 plates-15
4 plates-15
3 plates-30

Dips:
1 x 20 - bodyweight

Decided to skip the Tri-Sets this week in an effort to keep the body from adapting to a set pattern.

Huge pump.........starting to look a bit harder!

Abs:

Super-Set:
{Crunches:
3 x failure
{Lying Leg Raise:
3 x failure

Rope-Crunches:
3 x failure - 10 plates

Cardio:
Walked on incline treadmill for 30 minutes = 305 calories

Tuesdays Diet:

Meal # 1-Pre-Workout:
1 scoop whey in water

Meal # 2 -Post-Workout:
2 scoops whey in water
1 scoop dextrose (32 grams of carbs)
7.5 grams creatine monohydrate
salt

Meal # 3:
6 eggwhites
2 whole eggs
steamed peppers & onions
water
coffee

Meal # 4:
5 oz. chicken breast
1 cup green beans
water

Meal # 5:
5 oz. chicken breast
water

Meal # 6:
4 oz. steak
water

Meal # 7:
Low-Carb MRP in water (only 6 gms. carbs........was starving)

Decided to go with chicken/steak today as opposed to tuna due to the fact that my wife thawed some out.......tuna sux anyway!! ;D

[Intensity]

admin said:

Tuesdays Diet:

Meal # 1-Pre-Workout:
1 scoop whey in water

Meal # 2 -Post-Workout:
2 scoops whey in water
1 scoop dextrose (32 grams of carbs)
7.5 grams creatine monohydrate
salt

Meal # 3:
6 eggwhites
2 whole eggs
steamed peppers & onions
water
coffee

Meal # 4:
5 oz. chicken breast
1 cup green beans
water

Meal # 5:


Meal # 6:

Decided to go with chicken today as opposed to tuna due to the fact that my wife thawed some out.......tuna sux anyway!! ;D

No Tuna you said? There is still two meals to come… i'm still a believer!

Seriously, everything is looking awesome, as usual my friend!

[TNA]

Great workout Tim! #bowdown3ht# Mo's right! Where's the tuna? #smileydunno9gx#

[mrky03]

Tuna can get old quick! I'll probably eat two cans tomorrow! lol

[Tim Wescott]

Tuna is on the horizon tomorrow once again!! LOL #pukeb9vn#

[Tim Wescott]

Wed. Aug. 22nd.

LowerBack,Back,Traps,Cardio:

LowerBack:
Rack Deadlifts:
135-15 (warmup)
185-10
225-10
275-8
205-12
These were done almost on the floor........very low setting.

Back:
Head Supported Barbell Rows:
90-15
115-12
135-10
Head resting on towel on back of 40 degree incline bench.

T-Bar Rows:
3 x 15 with 4 25 pound plates on the end of the bar,bar stuck in corner

Underhand Grip Pulldowns:
10 plates-15
12 plates-12
14 plates-12

Cybex Seated Rowing Machine:
8 plates-15
10 plates-12
12 plates-10

Traps:
Dumbell Shrugs:
75-20
100-20
80-20

Cardio:
Stadium Stairs-2 cycles

Been feeling really tired lately .........don`t know if it`s the diet or not,but back to the Tri-Set torture next week regardless.

Wednesdays Diet:

Meal # 1 Pre-Workout:
1 scoop whey in water

Meal # 2 Post-Workout:
2 scoops whey in water
1 scoop dextrose (32 gms. carbs)
7 gms. creatine monohydrate
salt

Meal # 3:
4 oz. steak
2 whole eggs
coffee

Meal # 4:
5 oz. chicken breast
1 cup green beans
Crystal-Lite

Meal # 5:
5 oz. chicken breast
water

Meal # 6:
Low-Carb MRP in water (6 gms. carbs)

[mrbeefy]

TIMMIE!

Nice WO as usual!

By the way...I saw a recipe for a TUNA SMOOTHIE.

Sounds yummie! (BLAHHHH!)

[TNA]

The "Buddha of the back" workout is at it again!!! Great job Tim!! Good to see you've reconsidered tuna! #pukeb9vn#

[Tim Wescott]

Thank you my brothers!!

Nothing with the word smooth in it for me Frank,but thanks anyway!!

[Tim Wescott]

Thurs. Aug. 23rd.

Shoulders,Hamstrings,Abs,Cardio:

Shoulders:

Pre-Exhaust Super-Set:
{Cybex Seated Lateral Machine:
50-20
50-20
50-15
50-15
{Cybex Seated Press Machine:
3 pl.-20
3 pl.-15
3 pl.-15
3 pl.-12

Face-Pulls:
4 pl.-20
6 pl.-20
6 pl.-15
5 pl.-20

Face-Down on Incline Rear Delt Raise:
15-20
20-15
30-10
15-20
Thumbs facing each other.

Cable Laterals Behind Back:
1 x 25 with 1 plate

E-Z Bar FRont Raise:
1 x 20 with 25 pounds

Hamstrings:
Lying Leg Curls:
50-15
70-12
70-12
50-15
Used different feet placement on all sets.

Seated Leg Curls:
4 x 15 with 8 plates

Abs:

Super-Set # 1:
{Upside Down Situps:
3 x failure
{Crunches:
3 x failure

Super-Set # 2:
{Rope-Crunches:
1 x failure - 9 plates
{Vertical Leg Raise:
1 x failure

Did all of this in about 40-45 minutes........hardly any rest aty all between sets.....huge burning pump in all areas I trained!!


Cardio:
Walked on incline treadmill for 31 minutes = 350 calories

Thursdays Diet:

Meal # 1 Pre-Workout:
1 scoop whey in water

Meal # 2 Post-Workout:
2 scoops whey in water
1 scoop dextrose (32 gms. carbs)
7 gms. creatine monohydrate
salt

Meal # 3:
5 whole eggs
4 small potatoes (oven fries)
coffee

Meal # 4:
5 oz. chicken breast

Meal # 5:
Low-Carb MRP in water (only 6 gms. carbs.

Meal # 6:
Low-Carb MRP in water (only 6 gms. carbs.

Bad day of dieting but I had a doctors appontment,lots of running around to do,and to top it all off,my car broke down.......really screwed up my meal schedule but did the best I could under the circumstances.

[TNA]

Fantastic w/o Tim!

[Tim Wescott]

Thanx T-Dawg!! #thumbsupsmileyanim9lp#

[Tim Wescott]

Fri. Aug. 24th.

Biceps/Triceps,Cardio:

Biceps/Triceps

Super-Set # 1 :
{Standing Cable Curls:
5 pl.-15
7 pl.-12
9 pl.-12
11 pl.-10
5 pl.-15
{Bent- Forward Cable Extensions:
7 pl.-25
9 pl.-20
11 pl.-15
13 pl.-10 **New PR **
7 pl.-25

Super-Set # 2 :
{Standing Dumbell Curls:
30-12
35-12
35-10
{Lying Dumbell Extensions:
25-20
35-15
35-15

Super-Set # 3 :
{Bent-Over Barbell Concentration Curls:
40-15
50-15
60-12
{Pressdowns:
6 pl.-20
7 pl.-15
5 pl.-25

Super-Set # 4 :
{Up + Down The Rack DB Curls:
35-4,30-4,27.5-4,25-4,22.5-4,20-4,17.5-4,20-4,22.5-4,25-4,27.5-4,30-4
{Triceps Dips Between Benches:
1 x 35 - bodyweight
I have honestly never seen my arms look so big.....thick,tight,and vascular.

My whole body is rounding into shape!!

If I keep progessing at this rate I beleive I can be bigger and more cut than ever before............just gotta` make sure I don`t overdiet and overdo it on cardio so that I don`t lose my added size and my quads don`t shrink down to nothing.

So far,so good!!

Cardio:
1.5 mile walk outdoors

Fridays Diet:

Meal # 1-Pre-Workout:
1 scoop whey in water

Meal # 2-Post-Workout:
2 scoops whey in water
1 scoop dextrose (32 grams of carbs)
7.5 grams creatine monohydrate
salt

Meal # 3:
6 oz. lean ground beef
water

Meal # 4:
5 oz. chicken breast
water

Meal # 5:
6 oz. lean ground beef
water

Meal # 6:
5 whole eggs
water

[Tim Wescott]

As I said above,I`m starting to get much leaner while retaining my size.

Starting next week,I`ll do the Tri-Sets once again as I beleive they have helped a lot so far.

So it`s one basic main exercise heavy,followed by 3 Tri-Sets,followed by a finishing exercise or two, which will at times be a Super-Sert........I have always thrived on intense training, going as heavy as possible for the reps I`m seeking, with as little rest as possible between sets, once the heavy main exercise has been completed.

Cardio will be increased as needed timewise, and on certain days I will do cardio at home in addition to after training on an old stationary bike I have just to burn a few more cals and get the heart rate up again...........also stadium stairs twice a week as well as back to 3 cans of tuna per day.

Gona` be an all out effort to the finish line!!

Everything I do training and dietwise,is done according to how I look,not how I feel so some things will be altered as I feel the need.

I`m really psyched to hit the stage this year at an all time best and I`m determined to do so.

The forcast calls for RAIN PAIN !!

[mrbeefy]

TIM!

WO and diet is looking awesome! You will do great at the NABBA's this year....NO DOUBT!

When you wrote: "Everything I do training and diet wise, is done according to how I look, not how I feel so some things will be altered as I feel the need."

I know what you are talking about, and you have a natural feel for this. But I remember doing a show in WV, and the competitor sitting next to me at the athletes meeting, looked dessicated. I thought he would pass out at any minute.

I know you won't take things to THIS extreme, so do take how you are feeling "somewhat" into consideration. You're body will tell you if that's happening. Please listen to it.

I know, I know...I'm preaching to the choir here!
So, give 'em hell Bro!

We want to have our Timmy around for a long, long, time!
Who else will inspire to be old! ;D

[gman]

Tim, your workouts look awesome. Just one question about your diet. Why the coffee after the workout and not before? Just wondering.

[mrky03]

admin said:

As I said above,I`m starting to get much leaner while retaining my size.

Starting next week,I`ll do the Tri-Sets once again as I beleive they have helped a lot so far.

So it`s one basic main exercise heavy,followed by 3 Tri-Sets,followed by a finishing exercise or two, which will at times be a Super-Sert........I have always thrived on intense training, going as heavy as possible for the reps I`m seeking, with as little rest as possible between sets, once the heavy main exercise has been completed.

Cardio will be increased as needed timewise, and on certain days I will do cardio at home in addition to after training on an old stationary bike I have just to burn a few more cals and get the heart rate up again...........also stadium stairs twice a week as well as back to 3 cans of tuna per day.

Gona` be an all out effort to the finish line!!

Everything I do training and dietwise,is done according to how I look,not how I feel so some things will be altered as I feel the need.

I`m really psyched to hit the stage this year at an all time best and I`m determined to do so.

The forcast calls for RAIN PAIN !!

Tim, I totally agree with you on your approach. You've been doing this forever and know your body better than anyone. I am using a similar approach to finish off my contest prep. When you've been doing this stuff as long as we have you develop an instinct for how to train and eat for maximum effect.

Tear it up brother!

[mrky03]

mrbeefy said:

TIM!

WO and diet is looking awesome! You will do great at the NABBA's this year....NO DOUBT!

When you wrote: "Everything I do training and diet wise, is done according to how I look, not how I feel so some things will be altered as I feel the need."

I know what you are talking about, and you have a natural feel for this. But I remember doing a show in WV, and the competitor sitting next to me at the athletes meeting, looked dessicated. I thought he would pass out at any minute.

I know you won't take things to THIS extreme, so do take how you are feeling "somewhat" into consideration. You're body will tell you if that's happening. Please listen to it.

I know, I know...I'm preaching to the choir here!
So, give 'em hell Bro!

We want to have our Timmy around for a long, long, time!
Who else will inspire to be old! ;D

Apparently that individual wasn't very in tune with himself! I've seen others take things to the extreme like that, but it doesn't mean that they are helping themselves conditioning wise. You have to work with your body, not against it! Starvation, over training and dehydration are all recipes for disaster!

[Tim Wescott]

gman said:

Tim, your workouts look awesome. Just one question about your diet. Why the coffee after the workout and not before? Just wondering.

Thanks Grant..........I usually train early and drink 2-3 cups before traioning.

If I listed all the cups I drink during the course of a day,you guys would think I liked the stuff or something. LOL

I am a coffeee addict to the max!

[Tim Wescott]

Thanks for the concern Frank, but what i meant was that at times during a diet, a guy might look flat from lack of carbs, or be a bit weaker than he normally is due to the fact that the diet is extremely low in carbs.......in my case, I try to ignore this as I feel it is irrelevant to the look I`m trying to acheive in the end............after all,we are dieting, and trying to attain an otherwise extreme level of conditioning which is far from normal looking on average.

If I look like I`m holding too much bodyfat for too long,ie., not losing fat as fast I would like to, or as fast as I think I should be, according to the time frame of the contest,I eat and train accordingly by tweaking things a bit to acheive the desired result or effect I`m after.

Some guys might eat more carbs or have a cheat day if they felt weak or looked flat,thus breaking their diet which IMO is a setback,but getting a bit weaker or looking flat at times is quite normal when prepping but people freak out and forget that the day of the show is all that counts,not how you look in the gym or the bathroom mirror.

I`ll add cardio if not losing fat, or decrease intensity of cardio, if I feel like I`m shrinking...........or eat differently to speed up or slow down either scenario, so nothing is truly ever carved in stone as far as dieting or training, or cardio goes as things will constantly need to be tweaked according to how you look progresswise,not how you feel(weaker) or how we look in the gym (flat).

The body is resistant to changing and tries hard to acheive homeostasis (balance) that`s why extreme measures are necessary at times to make extreme changes in how we look.

I think a pre-contest diet is actually the best and safest way to eat,ie,clean protein sources,clean carbs,low fats that are from good sources or essential fats and plenty of pure water......what could be better?

Diuretics,water deprivation,too many chemicals,thermogenics or other factors make it dangerous, none of which I do.