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Post by RUBICON19 on Sept 8, 2007 10:09:16 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# At one point in time I was eating 10 cans a DAY! #pukeb9vn#
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Post by Tim Wescott on Sept 9, 2007 6:40:51 GMT -5
Now THAT is truly DISGUSTING hardcore !!
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Post by RUBICON19 on Sept 9, 2007 15:13:08 GMT -5
Now THAT is truly DISGUSTING hardcore !! I had just leardned about the benefits of eating a good amount of protein and the tuna was all I could afford to reach these amounts
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Post by Tim Wescott on Sept 10, 2007 14:04:30 GMT -5
Sun. Sept. 8th.
Sundays Diet:
Meal # 1: 1 scoop whey in water
Meal # 2: 5 whole eggs 2 baked potatoes (oven fries) water
Meal # 3: 6 oz. lean ground beef patty 2 baked potatoes (oven fries) water
Meal # 4: 1 can tuna 2 baked potatoes (oven fries) water
Meal # 5: Low-Carb MRP in water (only 6 gms. carbs)
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Post by Tim Wescott on Sept 10, 2007 14:05:46 GMT -5
Mon. Sept. 10th.
Chest,Abs:
Chest:
Main Exercise: Bench Press: 135-20 (warmup) 185-12 205-5 225-5 250-1 225-3 200-8 185-12
Tri-Set: {Smith Incline: 140-10 150-10 160-10 {Flyes: 40-10 40-10 40-10 {Crossovers: 1 x 15-2.5 plates 1 x 12-3 plates 1 x 12-3.5 plates
Finishing Movement: Dips: 1 x 20 - bodyweight 1 x 15- bodyweight
Abs:
Tri-Set: {Upside Down Situps: 3 x failure {Crunches: 3 x 35 {Lying Leg Raise: 3 x 15
Mondays 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 : 10 eggwhites 1 whole egg 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 Tim Wescott on Sept 11, 2007 14:57:09 GMT -5
Tues. Sept. 11th.
Quads & Calves:
Quads:
Pre-Exhaust Super-Set: {Leg Extensions: 70-15 90-12 90-12 90-12 70-15 {Cubex Lying Leg Sled: 7 plates-15 9 plates-12 13 plates-10 **New PR** 10 plates-12 8 plates-15
"Karrie" Leg Presses: 3 plates a side-20 each leg then 20 both legs 4 plates a side-15 each leg then 15 both legs 5 plates a side-12 each leg then 12 both legs
Walking Dumbell Lunges: 2 circuits of 30 yards-20 pounders
Cybex Adductor Machine: One Set: 110-failure,jump to 130-failure,jump to 150-failure
One of those days where my partner and I both felt tired,but flipped the script and turned it into a great day!
Calves:
Super-Set: {Standing Calf Raise: 4 x failure,plus half reps to failure-185 pounds {Leg Press Calf Raise: 4 x failure,plus half reps to failure-3 plates a side
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 : 9 eggwhites 1 whole egg coffee water
Meal # 4 : 1 can tuna water
Meal # 5 : 1 can tuna water
Meal # 6 : 1 can tuna 1 Tbsp. natty PB water
Snack: Air-popped popcorn
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Post by Intensity on Sept 12, 2007 12:14:10 GMT -5
Very good stuff Tim! After the Arnold shoulders presses and the Karrie legs presses... I defenitively need to invent something like the Mo triceps presses...
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Post by Tim Wescott on Sept 12, 2007 14:51:46 GMT -5
Arnold stole that idea from me Mo.........they would have actually been called "Wescott Presses" if he wasn`t such a hog for glory!! LOL
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Post by Tim Wescott on Sept 12, 2007 15:01:22 GMT -5
Wed. Sept. 12th.
Back,Cardio:
Back: V-Bar Pulldowns: 11 plates-12 13 plates -12 17 plates-8 **New PR** 14 plates-12
Seated Cable Rows: 100-15 130-15 160-15 100-15
Barbell Rows: 115-15 135-15 125-15
Cybex Rowing Machine: 10 plates-15 12 plates-10 9 plates-15
Dumbell Pullovers: 70 pound dumbell for 20
Cardio: Eliptical Machine-23 minutes = 215 calories
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 : 12 eggwhites steamed peppers & onions 2 baked potatoes (oven fries) coffee water
Meal # 4 : 1 can tuna water
Meal # 5 : 4 oz. lean ground beef patty water
Meal # 6 : 1 can tuna water
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Post by oldnavy on Sept 13, 2007 13:56:12 GMT -5
Tim, you are closing in on the target. It's on your radar screen. Good Luck, Man.
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Post by Tim Wescott on Sept 13, 2007 15:35:08 GMT -5
Thanks Scott........I wish it was this weekend so I could put on the old feedbag !! #hungry3mi#
Right now I feel I`m in the best shape of my life, and I know I will be even tighter at the contest.
Just a bit of diet manipulation here and there to try to maintain my musclemass.
Always a temptation to overdo cardio or diet too strictly but so far,I feel I`m right on point.
I train with a winners attitude,and train to win,but all I realistically ever hope for is to make top 5.
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Post by oldnavy on Sept 13, 2007 15:45:42 GMT -5
Top Five is a good goal. It's mine, too. You know what you are doing. I look forward to your results. Bring it home, Warrior.
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Post by Tim Wescott on Sept 13, 2007 15:48:40 GMT -5
Thurs. Sept. 13th.
Shoulders,Hamstrings,Abs,Cardio:
Shoulders::
Main Exercise: Seated Bradford Press: 95-15 115-15 95-20 Went to a different gym today and didn`t like the press bench/seat they had so I stayed light and cut these short.............kind of hurt my shoulders to use the thing.
Tri-Set: {Dumbell Front Raise: 15-15 20-15 25-12 {Lateral Raise: 20-15 25-15 30-10 {Bent-Over Laterals: 35-15 45-12 35-15
Super-Set: {Nautilus Double Shoulder Machine: 2 x failure This machine combines laterals with seated presses on the same machine.........ideal for doing Super-Sets.
Reverse Pec-Deck: 3 x failure-(rear delts)3+4 plates
Behind The Back Laterals: 15-30
Cable Front Raise: 1 plate-30 reps
Lots of volume...........trained extremely fast with little to no rest between sets and exercises........almost like a huge Giant-Set!!
Delts looked like cannonballs!
Hamstrings: Lying Leg Curls: 6 sets to failure pyramiding up,then back down in weight................have no clue how much weight I used as I am not too familiar with this gym or the machine.
Abs: Upside Down Situps: 3 x failure
Weighted Crunch Machine: 2 x failure
Cardio: walked on inclined treadmill for 20 minutes = 230 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) 7.5 gms. creatine monohydrate salt
Meal # 3 : 1 can tuna water
Meal # 4 : 1 can tuna water
Meal # 5 : 9 eggwhites 2 whole eggs steamed peppers & onions water
Meal # 6 : 1 can tuna 1 Tbsp. natty PB water
Snack: air-popped popcorn/butter spray
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Post by Tim Wescott on Sept 14, 2007 19:36:27 GMT -5
Fri. Sept. 14th.
Biceps/Triceps,Abs,Cardio:
Biceps/Triceps:
Super-Set # 1: {Seated Alternate Dumbell Curls: 40-12 50-10 60-10 30-15 {Skullcrushers: 70-20 90-12 110-12 **New Rep PR** 80-20
Super-Set # 2: {Cable Preachers: 4 plates-15 6 plates-12 6 plates-12 4 plates-12 (Half reps done at the end of all sets) {Bent-Forward Cable Extensions: 8 plates-30 10 plates-15 11 plates-15 9 plates-20
Super-Set # 3: {Kneeling Cable Curls: 3 x 15 with 6 plates,plus a few half reps at the end of each set {Pressdowns: 5 plates-20 7 plates-20 6 plates-20
Abs:
Tri-Set: {Upside Down Situps: 3 x failure {Crunches: 3 x failure {Lying Leg Raise: 3 x failure
Cardio: Walked 2 miles on outdooor track
I`m looking shredded and vascular right now and plan on being even harder by showtime!
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 : 10 eggwhites 2 whole eggs steamed peppers & onions coffee water
Meal # 4 : 1 can tuna water
Meal # 5 : 1 can tuna water
Meal # 6 : 6 oz. lean ground beef patty water
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Post by Tim Wescott on Sept 16, 2007 6:43:34 GMT -5
Sat. Sept. 15th.
Saturdays Diet:
Meal # 1: 5 whole eggs 2 med. baked potatoes (oven fries) water
Meal # 2: 6 oz. lean ground beef patty 2 med. baked potatoes (oven fries) water
Meal # 3: 1 can tuna 2 med. baked potatoes (oven fries) water
Meal # 4: Low-Carb MRP in water
The most carbs I`ve eaten in a while.............my stomach has definately shrunk,but so has my waist measurement so it`s al;l good.
Just 4 meals today eaten wheneverr I felt like the previous meal was fully difested and absorbed..........probably do something similar today,then really gonna` tighten things up,by dropping shakes very soon and doubling my water intake.
Looking better than I have looked in years!
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Post by intenceman on Sept 17, 2007 2:03:32 GMT -5
Nice going Tim, you're a competing machine. You'd have to be shredded after all that. What's your height weight and BF-if your tracking that?
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Post by Tim Wescott on Sept 17, 2007 14:21:57 GMT -5
Thanks James.I`m just a tad under 5'8".............the rest is really unimportant to me as I am just trying to acheive a certain level of conditioning which I think I will be at by contest time.
In the past I tried to weigh a certain amount but not this time..............going strictly by the mirror and it`s truly paying off for me............the best I`ve looked since 2001.
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Post by Tim Wescott on Sept 17, 2007 14:25:57 GMT -5
Sun. Sept. 16th.Meal # 1:5 whole eggs 2 lg. baked potatoes (oven fries) water coffee Meal # 2:6 oz. lean ground beef patty 2 lg. baked potatoes (oven fries) water Meal # 3:2 small bagels with butter spray ;D Meal #4:Low-Carb MRP in water That`s it.........................the amounts of food/carbs over the last 2 days has wreaked havok on my digestion system.........not used to feeling even remotely full at any meal lately. My waistline has shrunk down to nothing............but I`ll take it!!
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Post by Tim Wescott on Sept 17, 2007 14:31:47 GMT -5
Mon. Sept. 17th.
Chest,Abs,Cardio:
Chest:
Main Exercise: Bench Press: 135-20 (warmup) 185-12 205-5 225-3 225-3 200-8 185-10
Tri-Set: {Smith Incline: 150-10 160-8 135-10 {Flyes: 45-10 45-8 35-10 {Crossovers: 1 x 12-3 plates 1 x 12-3 plates 1 x 12-3 plates
Finishing Movement: Dips: 1 x 20 - bodyweight 1 x 15- bodyweight
Abs:
Super-Set: {Upside Down Situps: 3 x failure {Crunches: 3 x failure
Cardio: Walked on inclined treadmill for 30 minutes = 340 calories
Mondays Diet:
Meal # 1- Pre-Workout : 1 scoop whey in water
Meal # 2- Post-Workout : 2 scoops whey in water 7.5 gms. creatine monohydrate
Meal # 3 : 9 eggwhites 1 whole egg steamed peppers & onions coffee water
Meal # 4 : 1 can tuna water
Meal # 5 : 1 can tuna water
Meal # 6 : 1 can tuna water
Doing 3 days at zero carbs..........I don`t count veggies as I feel they do not factor in as they have very little impact on spiking insulin levels.
Took out the dextrose and salt at PW and am increasing water and posing more often.
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Post by Tim Wescott on Sept 18, 2007 10:22:31 GMT -5
Tues. Sept. 18th.Quads & Calves:Quads:Squat Machine: 185-12 (close stance) 225-10 275-10 315-8 365-8 405-8 Equals my personal best which I set last week425-3 **New PR**Could have gotten at least 5 reps with 425 but felt a slight twinge in my lower back so I settled for 3 reps.One-Legged Leg Press: 2 plates a side-20 reps 3 plates a side-15 reps 4 plates a side-12 reps Dumbell Lunges: 25 pounds-12 35 pounds-12 15 pounds-15 My lead leg was on a small platform...........one leg at a time,not alternating. Leg Extensions: 3 x 15 with 90 pounds Calves:Standing Calf Raise: 4 x failure-225,275,275,225,plus half reps to failure on all sets Leg Press Calf Raise: 3 x failure with 4 plates a side 1 x failure with 3 plates a side Again,did half reps to failure on all sets after no more full reps could be done. Great workout...........didn`t feel like training but it turned out to be another good one! Right now,I feel confident that I`m gonna` be a factor in Harrisburgh.............looking relly good,for me anyway! Tuesdays Diet:Meal # 1- Pre-Workout :1 scoop whey in water Meal # 2- Post-Workout :2 scoops whey in water 7.5 gms. creatine monohydrate Meal # 3 :8 oz. lean steak 4 whole eggs water Meal # 4:1 can tuna water Meal # 5:6 oz. fresh cod fish 1 cup asparagus water Meal # 6:Low-Carb MRP in water (6 gms. carbs)
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