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Post by intenceman on Aug 31, 2007 20:07:28 GMT -5
Great job on the workouts, Tim! And on no carbs? Giant sets too- I don't see that a lot anymore.
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Post by Tim Wescott on Aug 31, 2007 21:06:40 GMT -5
Thanks guys........it was truly insane, no rest at all between exercises,almost like doing arms and cardio at the same time.
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Post by Tim Wescott on Sept 2, 2007 7:34:48 GMT -5
Sat. Sept. 1st.
Saturdays Diet:
Meal # 1: 1 scoop whey in water
Meal # 2: 5 oz. chicken breast water
Meal # 3 : 6 oz. chicken breast water
Meal # 4 : 6 oz. chicken breast water
Meal # 5 : 6 oz. chicken breast water
Meal # 6 : 1 scoop whey in water 1 rice cake 1 Tbsp. natty PB water
Snack: air-popped popcorn/butter spray
I wasn`t home most of the day and night yesterday so just brought the above food with me to eat.
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Post by Tim Wescott on Sept 2, 2007 16:04:21 GMT -5
Sun. Sept. 2nd..
Sundays Diet:
Meal # 1: Low-Carb MRP in water (6 grams carbs) 1 scoop whey in water
Meal # 2: 4 oz. lean ground beef patty Crystal-Lite
Meal # 3 : 6 oz. chicken breast 1/2 cup brown rice water
Meal # 4 : 6 oz. chicken breast water
Meal # 5 : 6 oz. chicken breast water
Snack: air-popped popcorn/butter spray
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Post by Tim Wescott on Sept 4, 2007 5:51:51 GMT -5
Mon. Sept. 3rd.
Chest,Abs:
Chest:
Main Exercise: Bench Press: 135-20 (warmup) 185-8 205-6 225-3 240-3 225-5 200-8 185-10
Tri-Set: {Smith Incline: 3 x 10 with 145,155, 155 pounds {Flyes: 1 x 10 with the 40 pounders 1 x 10 with the 45 pounders 1 x 10 with the 40 pounders {Crossovers: 1 x 12 with 2 plates 2 x 12 with 2.5 plates
Finishing Movement: Dips: 2 x 20 - bodyweight
Abs:
Giant-Set: {Upside Down Situps: 1 x failure {Lying Leg Raises: 1 x failure {Crunches: 1 x failure {Lying Leg Raises: 1 x failure
Tri-Set: {Upside Down Situps: 1 x failure {Lying Leg Raises: 1 x failure {Crunches: 1 x failure
Super-Set: {Rope-Crunches: 2 x failure- 10 plates {Vertical Leg Raise: 2 x failure
Tuesdays 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) 7.5 gms. creatine monohydrate salt
Meal # 3 : 4 oz. chicken breast 1.5 cups brown rice water
Meal # 4 : 4 oz. lean ground beef patty water
Meal # 5 : 5 oz. chicken breast water
Meal # 6 : 5 oz. chicken breast water
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Post by nabba65pp on Sept 4, 2007 8:17:45 GMT -5
Since the kids went back to school I have time to go to my college gym, those freakin kids don't know what to think of me, they just stare. Hey Tim I will trade you one spicy hot tuna pouch for your can of tuna...lol. I will say it again your workouts are insane and make me look...well like a lazy truckdriver..ohh thats right I am a lazy truckdriver..keep at bro look foreward to meeting you..Bob
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Post by Tim Wescott on Sept 4, 2007 11:11:24 GMT -5
Thanks Bob,looking forward to finally meeting you also my friend.
I train at a college gym too,only because I absoulutely have to................nobody trains hard except me and my partner............too busy playing with swiss balls,balance boards,and cell phones!!
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Post by Tim Wescott on Sept 4, 2007 11:25:37 GMT -5
Tues. Sept. 4th.Quads & Calves:Quads:Squat Machine: 135-15 (warmup) 185-12 (warmup) 225-10 275-8 315-8 365-8 405-8 **New PR**275-12 (close stance,feet together) Rock bottom and felt very strong!!"Karrie" Leg Presses: 3 x 40 reps - 3 plates a side Did each leg unilaterally for 20 reps a peice,followed by both legs for another 20 reps.
So it was right leg-20,left leg-20,both legs 20!!
Extremely gruelling!! Dumbell Lunges: 20-15 30-12 40-10 Did these with my lead foot on a platform,one leg at a time.Leg Extensions: 90-15 90-12 70-15 Adductor Machine: 130-15,drop to 110 for 15 more,drop to 90 for 15 more Calves:Cybex Rotary Calf Machine: 5 x failure,plus half reps to failure Had to do my light calf day today as they had closed the back room where the machines I needed were.............I`ll do my heavy calf day later this week.
Great workout, and I`m right on schedule to look my best ever come October 6th.................I could go onstage tomorrow IMO.
I`ve never looked this good this far out before!!
Starting the dreaded 3 cans of tuna per day regimen today.......if I see myself losing muscle,I`ll make the necessary changes.Tuesdays 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) 7.5 gms. creatine monohydrate salt Meal # 3 :1 can tuna water Meal # 4 :1 can tuna water Meal # 5 :5 whole eggs 2 lg. baked potatoes (oven fries) Crystal-Lite Meal # 6 :1 can tuna water
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Post by mrky03 on Sept 4, 2007 14:12:46 GMT -5
Wow Tim, sounds like we're all ahead of schedule! WOTW's going to tear it up at these fall shows!
Great workouts brother!
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Post by Tim Wescott on Sept 5, 2007 12:16:35 GMT -5
Thanks Joel,I couldn`t be happier with how I`m looking right now.
The best part is,that I`ll only get better as the show draws closer.
My main concern,is retaining muscle while attempting to get leaner than I`ve been in years.
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Post by Tim Wescott on Sept 5, 2007 12:25:48 GMT -5
Wed. Sept. 5th.
Back,Traps,Abs,LowerBack,Cardio:
Back:
Main Exercise: Lying Barbell Rows: 135-12 170-5 **New PR** 150-10 135-12 135-12 Never got that many sets of 12 with 135 before,plus a new PR on poundage!!
I`ll take it..................must be the tuna! ;D
Tri-Set: {Underhand Grip Pulldowns: 11 plates-12 13 plates-12 16 plates-10 **New PR* {Dumbell Pullovers: 80-12 100-10 100-8 {Seated Cable Rows: 10 plates-12 12 plates-10 11 plates-12
Finishing Exercise: Two Dumbell Rows: 45 pounders-15 45 pounders-12
Traps: Dumbell Shrugs: 80-20 100-20 70-30
Abs:
Super-Set: {Upside Down Situps: 2 x failure {Crunches: 2 x failure
Rope-Crunches: 2 x 50 with 10 plates
LowerBack:
Super-Set: {Cybex Back Extensions: 130-15 150-15 170-15 {Hyperextensions: 3 x 15 - bodyweight
Cardio: 25 minutes walking on inclined treadmill = 315 calories
Trained fast and heavy...............feeling really good, and looking better by the day!!
Can`t wait to compete so I can eat again though,but no problem hanging in, as I am more focused than ever before!! #woot4ho# #woot4ho# #woot4ho#
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) 7.5 gms. creatine monohydrate salt
Meal # 3: 8 eggwhites 1 whole egg water coffee
Meal # 4: 1 can tuna water
Meal # 5: 1 can tuna water
Meal # 6: 1 can tuna lg. salad with fat-free,low-sugar dressing (only 3 gms. sugar) 1 Tbsp. natty PB water
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Post by mrky03 on Sept 5, 2007 19:59:21 GMT -5
Great workout Tim! I hear ya on the getting leaner part, I'm making adjustments myself to try and preserve muscle! I'd rather be in this position though than trying to lose fat right up till the show!
That is what I call a "Spartan" diet! Not many people could keep up with you!
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Post by Tim Wescott on Sept 6, 2007 12:54:26 GMT -5
I agree Joel..........I`m looking better on a daily basis now in some area or another. I`ll have a couple higher carb/calorie days this weekend. This diet is killing me,but weirdly enough,I welcome the agony........I`m a sick individual! LOL Stay on point my friend,you look fantastic!!
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Post by Tim Wescott on Sept 6, 2007 13:05:49 GMT -5
Thurs. Aug. 30th.
Shoulders,Hamstrings,Calves,Cardio:
Shoulders:
Main Exercise: Seated Bradford Press: 95-15 (warmup) 120-12 135-10 150-6 135-12 120-15
Tri-Set: {Dumbell Front Raise: 15-12 20-12 17.5-12 {Lateral Raise: 20-12 25-12 22.5-12 {Bent-Over Laterals: 30-12 40-12 35-12
Super-Set: {Cybex Seated Lateral Machine: 50-20 70-20 {Face-Pulls: 5 plates-20 5 plates-20
Finishing Exercises: Behind The Back Dumbell Laterals: 15-20
The warmup weight felt heavy but I sucked it up and ended up looking like I had basketballs for delts!! ;D
Hamstrings/LowerBack:
Super-Set# 1: {Lying Leg Curls: 50-20 70-12 90-8 plus 2 forced reps ,plus 5 half reps 70-12 plus half reps to failure {Seated Leg Curls: 10 plates-15 10 plates-12 10 plates-12,plus half reps 10 plates-12 plus half reps
Calves: Standing Calf Raise: 6 sets to failure,plus half reps to failure with stretching.............185-315 pounds
Leg Press Calf Raise: 3 x failure,plus half reps to failure-2-4 plates a side
Cardio: Stadium Stairs-2 circuits.... skipping a step on the way up and running down...........well over 1000 steps...gruelling,especially on low carbs.
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) 7.5 gms. creatine monohydrate salt
Meal # 3 : 8 eggwhites 2 whole eggs steamed pepers & onions coffee water
Meal # 4 : 1 can tuna water
Meal # 5 : 1 can tuna lg. salad with fat-free,low-sugar dressing (only 3 gms. sugar) water
Meal # 6 : 1 can tuna 2 Tbsps. natty PB water
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Post by Intensity on Sept 6, 2007 15:10:24 GMT -5
My main concern,is retaining muscle while attempting to get leaner than I`ve been in years. I really dont have the pretention to say that I have what it takes to give you any advices that you dont already know Tim… but just in case, here is what usually works REALLY good for me a couple of weeks from a show when I'm almost already in contest shape and when my cals are really low. It helps me boost my metabolism and allows me to increase my daily cals intake for the rest of the prep, and this way, retain + build some muscles before the show. I give myself a hyper high complex carbs day (8 meals with approx 45g oatmeal + protein, of course) but Go to the gym in the AM, practice posing for 1 hours at lunch time, train again in the PM (not the same bodyparts) and practice posing again for an intense nom stop hour at night. The 2-3 weeks fallowing that, I'm able to eat let say 15% more cals while keeping the same sharpness… Keep going my friend!
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Post by Tim Wescott on Sept 6, 2007 17:28:52 GMT -5
Thanks Mo.........beleive me,I respect and value your advice.
It`s not really possible for me to train twice daily,but I will increase posing practice ,and on the weekends I`m definately going to eat both more carbs and calories.
My calories right now are extremely low.........if I don`t eat more,I`ll disappear! LOL ;D
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Post by Tim Wescott on Sept 7, 2007 15:00:40 GMT -5
Fri. Sept. 7th.
Biceps/Triceps,Abs,Cardio:
Biceps/Triceps:
Super-Set #1: {Seated Alternate Dumbell Curls: 30-12 45-8 60-8 **New PR** 65-5 **New PR** 35-12 {Bent-Forward Cable Extensions: 8 plates-20 11 plates-15 13 plates-12 **New PR** 10 plates-15 9 plates-20
Super-Set # 2: {Bent-Over Barbell Concentration Curls: 50-15 60-15 60-12 {One-Arm Dumbell Extensions: 25-15 30-12 27.5-15
Super-Set # 3: {One-Arm Cable Preacher Curls: 3 x 12 with 2 plates {Pressdowns: 3 x 20 with 5 plates
Super-Set # 4: {Cybex Preacher Curl Machine: 1 x failure,plus 5 half reps-5 plates {Cybex Triceps Extension Machine: 1 x failure-5 plates
Abs:
Super-Set: {Upside Down Situps: 2 x failure {Crunches: 2 x failure
Rope-Crunches: 1 x 50-10 plates
Cardio: Walked on incline treadmill for 20 minutes = 265 calories
Fridays 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) 7.5 gms. creatine monohydrate salt
Meal # 3: 6 eggwhites 2 whole eggs coffee water
Meal # 4: 1 can tuna water
Meal # 5: 1 can tuna water
Meal # 6: 1 can tuna water
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Post by RUBICON19 on Sept 7, 2007 21:00:17 GMT -5
WOW! Tim. I am just now catching up on your journal. Dayum! You are hitting it hard this time round! Diet + training to the MAX! I am very impressed! Have another can of tuna on me
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Post by Tim Wescott on Sept 8, 2007 9:42:05 GMT -5
Thanks Randy..........I have never been more in the zone in my life!!
I`ll skip the tuna this weekend and carb up a bit and eat a bit more food caloriewise,but it`s back to the 3 cans a day again on Monday.
Tuna will get anyone ripped to the bone if they can stomach eating so much of the crap!! #pukeb9vn#
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Post by Tim Wescott on Sept 8, 2007 9:44:28 GMT -5
Sat. Sept. 8th.
Saturdays Diet:
Meal # 1: 5 whole eggs 2 med. baked potatoes (oven fries) water coffee
Meal # 2: 6 oz. lean ground beef patty 2 med. baked potatoes (oven fries) water
Meal # 3: 4 oz. chicken breast lg. salad/fat-free,low-sugar dressing water
Meal # 4: 4 oz. chicken breast water
Meal # 5: Low-Carb MRP in water (only 6 gms. carbs)
Snack: Air-popped popcorn/butter spray Crystal-Lite
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