|
Post by Tim Wescott on Dec 7, 2007 16:48:40 GMT -5
Fri. Dec. 7th.Biceps,Triceps,Forearms,Neck,Cardio:Biceps/Triceps:Tri-Set # 1:{Pressdowns: 5 plates-20 6 plates-20 8 plates-15 7 plates-20 {Cable Preachers: 4 plates-15 5 plates-12 6 plates-12 4 plates-15 {Seated French Press: 70-15 80-12 90-12 70-15 Tri-Set # 2:{Barbell Curls: 65-12 85-12 105-10 65-15 {Bent-Forward Cable Extensions: 7 plates-20 9 plates-15 11 plates-15 8 plates-30 {Kneeling Cable Curls: 6 plates-12 5 plates-12 5 plates-12 5 plates-12 Forearms:Super-Set:{Swingbell Reverse Wrist Curls: 4 x failure with 20-30 pounds {Wrist Curls: 4 x 20 with 60 pounds Neck:Nautilus 4-Way Neck Machine: 4 sets all positions-60-100 pounds Cardio:Walked at a good fast pace for 20 minutes on indoor track Great week of training!!
|
|
|
Post by Roger on Dec 7, 2007 16:59:47 GMT -5
Awesome arm day Tim
|
|
|
Post by gman on Dec 7, 2007 21:45:08 GMT -5
Tim, once again awesome workout. Do you respond better to med/high reps?
|
|
|
Post by mrky03 on Dec 8, 2007 7:53:30 GMT -5
Great training Tim! Its good to see you're feeling better!
|
|
|
Post by Tim Wescott on Dec 8, 2007 8:58:10 GMT -5
Great training Tim! Its good to see you're feeling better! Thanks Joel........I just wish I had the confidence when it comers to my lower back issues. Kind of frustrating trying to always be careful when also trying to push yourself beyond the limit. We`ll see how squats go on Monday if I can do them that is!
|
|
|
Post by Tim Wescott on Dec 8, 2007 9:01:28 GMT -5
Thanks Rog!! Grant,I do all kinds of rep ranges-----------as low as 3-5 and as high as 50 on leg presses at times. I do think some bodyparts,at least mine anyway,respond better to higher reps. Delts,lats,quads,and triceps grow pretty nicely for me although slowly if I do higher reps but I still go heavier on certtain days and lift bigger weight for lower reps too. I`m a big beleiver in getting a good tight pump regardless of what some internet experts/parrots say about it. From my personal experience,it is vital..........again,in my case anyway.
|
|
|
Post by EBA84 on Dec 8, 2007 9:22:10 GMT -5
Thanks Rog!! Grant,I do all kinds of rep ranges-----------as low as 3-5 and as high as 50 on leg presses at times. I do think some bodyparts,at least mine anyway,respond better to higher reps. Delts,lats,quads,and triceps grow pretty nicely for me although slowly if I do higher reps but I still go heavier on certtain days and lift bigger weight for lower reps too. I`m a big beleiver in getting a good tight pump regardless of what some internet experts/parrots say about it. From my personal experience,it is vital..........again,in my case anyway. Couldn't agree more.
|
|
|
Post by RUBICON19 on Dec 8, 2007 10:13:15 GMT -5
Thanks Rog!! Grant,I do all kinds of rep ranges-----------as low as 3-5 and as high as 50 on leg presses at times. I do think some bodyparts,at least mine anyway,respond better to higher reps. Delts,lats,quads,and triceps grow pretty nicely for me although slowly if I do higher reps but I still go heavier on certtain days and lift bigger weight for lower reps too. I`m a big beleiver in getting a good tight pump regardless of what some internet experts/parrots say about it. From my personal experience,it is vital..........again,in my case anyway. Very well put! Hey Tim. You try those incline DB shrugs yet? Ouch
|
|
|
Post by intenceman on Dec 8, 2007 22:14:28 GMT -5
Tim, nice job training through the injury. Your a warrior!
|
|
|
Post by Tim Wescott on Dec 10, 2007 16:32:22 GMT -5
Thanks James !! Randy,no,not yet but I`ll try to remember them on back day. I used to do a sort of lying shrug on a 30 degree incline in an effort to fill in my lower traps............(do you do these higher than that standing)? My back was bad yesterday so I`ve decided not to try to set a date to start back squatting and deadlifting until I feel it is totally healed..........was hoping to squat today. Feels like my spine is out of aliggnment and my right erector is torn or strained........been like this a long time that`s why I am always cautious about going too heavy on squats. Deadlifts got me this time around though!! My partners did 10x10 squats today and I did leg presses. I have always had a love hate relationship with squats...............I used to tell people if they weren`t doing squats,they weren`t training. Of course this isn`t true, but hardcore squatting has always been pounded into my head. Unfortunately,I never truly gained a lot of mass from them,and quads have always been a lagging bodypart despite training them hard....although the recent sets of 10x10 did seem to be helping. At a bodyweight of about 160 or so,I have done a single below pararlell with 405, and have gotten s few sets of 10 deep reps with 315. My best triple in the last 3 years before my back went out was 370-3, so I think I still could have gotten the 405 which I did waaay back in the early 90`s. Still,no big gigantic quads ever came my way. The truth is after using tons of rep schemes,I think higher reps helped out, but back in the day I was always trying to go heavier by doing 3-5 reps and maxes, which did jacksh*t for size. Probably helped to set up my back injury potential though!! LOL No more squats for now anyway,but still gonna`blast quads until the pain is unbearable.
|
|
|
Post by Tim Wescott on Dec 10, 2007 16:45:35 GMT -5
Mon. Dec. 10th.Quads & Calves:Quads:One-Legged Leg Press: 10 Sets: 2 plates a side - 20 3 plates a side - 20 4 plates a side - 15 5 plates a side - 12 6 plates a side - 10 6 plates a side - 10 5 plates a side - 12 4 plates a side - 15 3 plates a side - 20 2 plates a side - 52 As I`ve said before,my leg press machine has a slide bolt on it that allows the platform to be split in half so I actually have the exact number of plates per side as posted.
In other words,the 6 plates per side on each leg,is actually 6 plates,not 12 plates as it would be on a regular machine.Leg Extensions: 70-12 70-12 50-15 My legs were numb at this point and the weight felt far heavier than it was!!Calves:Cybex Rotary Calf Machine: 5 x failure,followed by half reps to failure. Couldn`t do our regular big calf routine as they closed the back room early..........the machines we needed are in there.
We`ll do it on hamstring day.
Also had to skip reverse hypers are they are back there also. 8 hours later,and my legs feel like rubber!! ;D
|
|
|
Post by Roger on Dec 10, 2007 17:31:34 GMT -5
Bad back are not helluva leg day. Keep em coming Tim
|
|
|
Post by mrky03 on Dec 10, 2007 17:51:37 GMT -5
Great leg workout Tim, Dorian Yates swore he got better results from leg presses, hacks and Smith machine squats!
|
|
|
Post by RUBICON19 on Dec 11, 2007 7:16:47 GMT -5
Yeah Tim. On a higher inline with chest and stomach on the bench, standing
|
|
|
Post by Tim Wescott on Dec 11, 2007 16:29:06 GMT -5
Thanks guys....my legs are freakin` sore today!! Cool Randy,I`ll try `em out tomorrow. Thanks!!
|
|
|
Post by Tim Wescott on Dec 11, 2007 16:31:22 GMT -5
Tues. Dec. 11th.
Chest: Smith Inclines: 135-15 160-8 185-5 185-5 185-5 185-5 185-5 170-8
Flyes: 40-15 50-15 60-12 40-20
Cybex Bench Machine: 3 x 12 with 8 plates........I go,you go style.
Good one!!
|
|
|
Post by mrbeefy on Dec 12, 2007 6:38:27 GMT -5
Hey Tim! Yes...I'm still here keeping an eye on you Do you use a spotter on your inclines? The incline bench we have at our gym feels like the bar is WAY to far behind me, and feels ergonomically incorrect. I always need someone to spot me, and hand the bar off to me, especially going heavier, and especially at the end to help me re-reck without dislocating my shoulders!
|
|
|
Post by Tim Wescott on Dec 12, 2007 14:46:17 GMT -5
Frank,yes,I always use a spotter,especially when going heavier but I never allow them to touch the bar except if I know for a fact I`m gonna` get stuck.
I trained alone at times for years without a spot usually so I very seldom miss a rep,eccept for the occasional max or set of 3-5 with a weight I`ve never done before.
Always get a liftoff to save wear and tear on the shoulders.
|
|
|
Post by Tim Wescott on Dec 12, 2007 14:53:26 GMT -5
Wed. Dec. 12th.
Back,Traps,Abs:
Back: Dumbell Rows: 80-12 100-10 100-10
Dumbell Pullovers: 70-15 80-15 80-15
Seated Cable Rows: 8 plates-15 10 plates-15 9 plates-15
Pulldowns Behind Neck: 8 plates-15 10 plates-12 9 plates-12
Standing Cable Rows: 8 plates-20 10 plates-12 9 plates-15
Traps: Dumbell Shrugs: 75-20 85-20 100-15
Abs:
Super-Set: {Rope-Crunches: 9 plates-50 10 plates-35 {Vertical Leg Raise: 2 x 15 (bodyweight)
Crunches: 1 x 50
Randy,I tried the Incline Shrugs but it was difficult to get into position with my back problem.
Acxtually could do regular DB Shrugs today no problem but the 100`s put a bit of strain on the lower back.
Moderate weight today,worked for "feel",and kept moving as usual.
Will do neck and lower back tomorrow..........ran out of time today.
Good workout !!
|
|
|
Post by RUBICON19 on Dec 12, 2007 14:57:43 GMT -5
Ya know Tim. Funny you say that. I was going to mention that getting in position could create a problem. SORRY... Seated may work. On the shoulder press seat. Full support there
|
|