|
Post by Intensity on Dec 12, 2007 16:01:45 GMT -5
Superb workouts Tim!
Tim, on chest day, did you always train Chest only? Is that a new strategy? When training chest, is your chest sometimes sore from heavy shoulder pressing you did 2-3 days before?
Take care of your back buddy!
|
|
|
Post by Tim Wescott on Dec 12, 2007 19:26:46 GMT -5
Superb workouts Tim! Tim, on chest day, did you always train Chest only? Is that a new strategy? When training chest, is your chest sometimes sore from heavy shoulder pressing you did 2-3 days before? Take care of your back buddy! Thanks Mo......I usually do Chest,Abs,and Cardio but had an appointment. Now if it was pre-contest,I would have had to cancel it !! ;D Not sore,I take weekends off and do legs on Monday.
|
|
|
Post by Tim Wescott on Dec 13, 2007 13:41:45 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 NOW he tells me !!!!!!! ;D Thanks brother,much appreciated!
|
|
|
Post by Tim Wescott on Dec 13, 2007 13:46:53 GMT -5
Thurs. Dec. 13th.Shoulders,Hamstrings,LowerBack,Neck:Shoulders:Standing Press Machine: 100-12 115-12 135-12 115-12 100-12 Dumbell Front Raise: 15-20 15-20 15-20 Seated Lateral Raise: 10-20 15-20 20-15 10-30 Bent-Over Cable Laterals: 1 plate-20 2 plates-15 2 plates-15 1.5 plates-15 1.5 plates-15 Cybex Seated Lateral Machine: 6 plates-50 reps Hamstrings:Lying Leg Curls: 50-30 50-25 50-20 50-15 I go,you go and really painful !! LowerBack:Hyperextensions: 3 x 20 (bodyweight) Neck:Nautilus 4-Way Neck Machine: 2 x failure all sides50-100 pounds Another good one!! #arockon6ha#
|
|
|
Post by gman on Dec 14, 2007 10:21:45 GMT -5
Great Job Tim. Your workouts are inspiring
|
|
|
Post by Tim Wescott on Dec 14, 2007 11:48:35 GMT -5
Thanks Grant........much appreciated!!
|
|
|
Post by Tim Wescott on Dec 14, 2007 11:59:41 GMT -5
Fri. Dec. 14th.
Triceps,Biceps,Forearms:
Triceps: Pressdowns: 4 plates-20 6 plates-15 6 plates-12 4 plates-20
Cybex Triceps Extension Machine: 70-15 70-15 50-20 50-20
One-Arm Dumbell Extensions: 20-15 20-15 Non-stop alternating arms until completed.
Triceps Dips Between Benches: 1 x 30 (bodyweight)
Moderate weight and very little rest throughout the workout...I go,you go style with one of my partners as the other one missed today because her youngest son was sick.
Went pretty light on biceps as they are both killing me from walking my 70 pound solid muscular pitbull........damn dog is trying to kill me.
Both bicep tendons hurt.....he sees a cat and off he goes with me in tow!!!
We have lots of outside cats that live in the barn so I get dragged a lot!! ;D
Biceps: Standing Cable Curls: 4 plates-15 6 plates-12 6 plates-12 4 plates-15
Cable Preacher Curls: 4 plates-15 6 plates-12 5 plates-12
Face Down On Incline Dumbell Curls: 3 x 12-15 with the 25 pounders Supinated the wrists on most reps....mixed it up a bit.
Barbell Curls: 60-12,drop to 50 for 10 more
Forearms: Wrist Curls: 3 x failure with 60 pounds On these,I did as many as I could,stopped for 5-6 deep breathes and continued to failure..........insanely painful!!
Pretty decent week of training.............Monday = more cardio,more abs,and definately a bit cleaner on the diet.
Eating a little better already and I start a slow pre-contest diet in January.
|
|
|
Post by 1705total on Dec 14, 2007 17:27:13 GMT -5
Nice work Tim, looking strong too. How you feelin?
|
|
|
Post by mrky03 on Dec 14, 2007 18:06:47 GMT -5
Awesome training Tim! I'm experimenting with some rather high reps on some exercises right now. I injured my left bicep while I was training for those contests.
I'm going to try that 5x5 routine after I plateau on my current one.
|
|
|
Post by Tim Wescott on Dec 16, 2007 8:49:51 GMT -5
Thanks Steve........feeling pretty good but my back is still messed up,otherwise I`m doing OK.
Thanks Joel,if you do the 5x5 routine,remember to intentionally start out a little lighter........very important point.
|
|
|
Post by Tim Wescott on Dec 17, 2007 13:42:08 GMT -5
Mon. Dec. 17th.
Quads & Calves:
Quads:
Tri-Set: {Cybex Seated Leg Press: 150-10 170-10 210-10 210-10 {Leg Extensions: 70-10 70-10 70-10 70-10 {Lying Leg Sled: 7 plates-10 8 plates-10 9 plates-10 7 plates-10
Adductor Machine: 90-25 130-15 190-15
Calves: Cybex Rotary Calf Machine: 6 x failure
Stretched the quads,hams,and lower back ,dranm my PW shake and wobbled out.
Not exactly the routine I had planned but the back room was closed so I made the best of it.
Pretty hard when the only "real" leg press machine is in the back and you can`t do squats because of a bad back.
On a sidenote,I hurt my back again shoveling the ton of snow we got over the weekend.
Boy do I miss Florida at times like these.
Another sidenote,getting pissed at myself and really gonna` crank it up a notch from now on.
|
|
|
Post by RUBICON19 on Dec 17, 2007 15:30:47 GMT -5
Nice Tim. Its almost April!!!! ;D
|
|
|
Post by EBA84 on Dec 17, 2007 15:51:40 GMT -5
Do like I do with the snow. I don't shovel it. I just keep running my car over it to pack it down. lol
|
|
|
Post by mrky03 on Dec 17, 2007 18:44:32 GMT -5
Luckily we haven't had any snow here yet, its just cold and wet! I want to go to FLA.! LOL
|
|
|
Post by intenceman on Dec 17, 2007 23:33:06 GMT -5
Wobbled out, lol! I bet! Tim, question,why do you do the adductors as singles? Im too OCD, it bothers me seeing them seperate,lol
|
|
|
Post by Hoopie on Dec 17, 2007 23:52:14 GMT -5
Nice leg workout Tim! How much snow did you end up with up there in New York?
|
|
|
Post by Roger on Dec 18, 2007 16:03:37 GMT -5
You always pull off a great workout no matter what. Keep it up Tim
|
|
|
Post by Tim Wescott on Dec 18, 2007 17:24:22 GMT -5
Thanks guys.......not a great legday due to my back,but it was sufficient for a light day. James,I just try to work every area of my legs..........real weakpoint for as long as I remember. Eric,you sound like my wife......"4 wheel drive will take care of it" !! LOL Hoops,we got about a foot and a dusting today. Snow sux!!!
|
|
|
Post by Tim Wescott on Dec 18, 2007 17:30:21 GMT -5
Tues. Dec. 18th.
Chest,Abs,Cardio:
Chest: 135-15 (warmup) 165-5 185-5 215-3 185-5 160-10 160-10 135-10with a 3 sec. pause at clavicles,then 5 full reps,then 5 half reps.
Cybex Seated Bench Machine: 6 plates-12 8 plates-12 10 plates-10 6 plates-15 I go,you go style.
Dips: 4 x 12 with bodyweight I go,you go style.
Crossovers: 5 plates-15,drop to 3 plates,for 15 more 5 plates=**New PR**
Abs: Crunches: 1 x 100 1 x 75 1 x 75
Cardio: Walked on inclined treadmill for 20 minutes = 235 calories.
Had a skintight chest pump........pretty good day!!
|
|
|
Post by Roger on Dec 19, 2007 10:54:39 GMT -5
PUMP up the Chest!!! good one Tim
|
|