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Post by Intensity on Dec 19, 2007 11:35:00 GMT -5
There are not a lot of things which can compare to the feeling of a Chest pump! Good stuff Tim! PS: Damn Snow!
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Post by Tim Wescott on Dec 19, 2007 13:23:00 GMT -5
Thanks once againj guys.....Mo,it`s snowing as I type this......AGAIN !!! #bheadbangsmiley7rd#
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Post by Tim Wescott on Dec 19, 2007 13:30:19 GMT -5
Wed. Dec. 19th.
Back,Abs,Cardio:
Back: Two-Arm Dumbell Row Face-Down On Incline: 45-15 60-12 60-12 60-12 45-15
Front Pulldowns: 10 plates-12,plus 3 half reps to the point of the chin 10 plates-12,plus 3 half reps to the point of the chin 9 plates-12,plus 3 half reps to the point of the chin 8 plates-12,plus 5 half reps to the point of the chin
Decline Cable Pullovers: 4 plates-15 6 plates-15 8 plates-12
High Cable Rowing: 12 plates-15 15 plates-15 15 plates-15
Abs:
Super-Set: {Crunches: 1 x 75 {Lying Leg Raise: 1 x 25
High Slant Board Leg Raise: 4 x failure all at different settings going from highest to lowest.
Cardio: Walked on inclined treadmill for 20 and one half minutes,15 degree incline 3.5-4.3 MPH = 275 calories.
Tried some new exercises today.....felt great and had a good workout.
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Post by masterschamp on Dec 19, 2007 20:57:49 GMT -5
Great workouts, Tim...youre gonna be a force in the Welterweights or Lightweights whichever you enter!I have been switching things up a little and I am really enjoying doing some new movements.
Keith
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Post by EBA84 on Dec 19, 2007 21:52:57 GMT -5
How is the back feeling? Great workouts!
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Post by Tim Wescott on Dec 20, 2007 13:01:58 GMT -5
Thanks guys.......my back is a complete mess but I did manage to do some light stiff-legged deads off a bench today without too much pain,but they were light.
Anyway,still training around the injury the best I can.
Keith,I plan on being in the best condition of my life in Pittsburgh ..............probably go down to lightweight........it`ll be 3 cans of tuna a day for sure if I`m gonna` get down to that weight again, but that type of dieting gets me ripped more than any other method I`ve ever used.
Just hoping for my back injury to improve.
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Post by Tim Wescott on Dec 20, 2007 13:13:54 GMT -5
Thurs. Dec. 20th.
Shoulders,Hamstrings/Lowerback,Light Calves:
Shoulders: Cybex Seated Press Machine: 6 plates-15 8 plates-12 10 plates-12 7 plates-15 5 plates-20
Two-Arm Dumbell Front Raise: 15-20 20-15 17.5-15
Alternate Dumbell Front Raise: 1 x 15-30 reps
Lateral Raise: 15-20 20-15 25-15 35-12 **New PR** 15-20
Behind The Back Laterals: 15-20 20-15 17.5-20
Face Down On Incline Rear Delt Raise: 15-20 20-15 20-15 20-15 17.5-15 Most of this was done at a really fast pace all except the machine presses where we rested just a tad more.
Hamstrings/Lowerback:
Super-Set: {Seated Leg Curls: 9 plates-15 12 plates-12 13 plates-12 10 plates-15 {Stiff-Legged Deadlifts Off Bench: 45-15 65-15 105-12 120-12 The stiff-leggeds were very light but felt good...........just slowly trying to re-hab my back and get a good blood supply into the area.
Cybex Seated Back Extension Machine: 1 set,130 pounds-30 reps
Light Calves: Cybex Rotary Calf Macine: 5 drop sets to failure plus half reps on all sets.
Pretty good day all things considered.
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Post by Roger on Dec 20, 2007 15:49:21 GMT -5
Pretty good could be an understatement. Let's go with impressive!!!!!!!!!!
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Post by fit on Dec 21, 2007 7:39:34 GMT -5
How's the back coming along? Methinks I'll not squat today and go easy on the back for a while. No need to have that pain over Christmas.
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Post by Tim Wescott on Dec 21, 2007 14:01:08 GMT -5
Thanks Rog!! Fit,my back is a total mess,I have to work around it which entails eliminating a lot of exercises, or doing them in a lying position if possible.
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Post by Tim Wescott on Dec 21, 2007 14:20:40 GMT -5
Fri. Dec. 21st.
Biceps/Triceps,Forearms,Abs:
Biceps/Triceps:
Super-Set # 1: {Hammer Curls: 25-15 (warmup) 35-12 45-10 40-12 30-15 {Decline Skullcrushers: 60-20 (warmup) 80-15 100-12 110-8 90-12 Never was much into Hammer Curls but they felt pretty good today.............all sets were done simultaneously except for the set with the 45`s where I had to alternate arms.
Never really did decline skullcrushers except for on a few occasions......really liked them, and surprised myself going this heavy............I thought they`d be much tougher than regular skullcrushers but they were a peice of cake!
Super-Set # 2: {Low Pulley Kneeling Curls: 4 plates-15 5 plates-15 6 plates-15 5 plates-15 {Bent-Forward Cable Extensions: 8 plates-20 10 plates-15 12 plates-12 7 plates-30 The kneeling curls aren`t really done in a kneeling position........just grab a low pulley with short bar attatched,step back a bit,squat down,triceps on knees,elbows a bit out in front of knees, and curl.
I can go a lot heavier than I did but I feel the peak contraction much better if I go lighter with a tight squeeze......great exercise!
On the Cable Extensions,I have to have my partner walk me out,hold my lowerback,and brace her foot up against mine or I`ll get catapulted across the gym........next time I`ll go for a new PR on thse for a set of 8.
Super-Set # 3: {Barbell Curls: 70-12 70-12 65-12 {Pressdowns: 6 plates-30 6.5 plates-30 5.5 plates-30 These were done insanely fast......trying to force huge amounts of blood into the arms.........it worked!
Super-Set # 4: {Bent-Forward Dumbell Concentration Curls: 30-12 {One-Arm Dumbell Extensions: 20-20
Forearms: Wrist Curls: 4 x failure-60 pounds On these,I would do as many as possible,then rest for 10 seconds and keep going to failure on each set................PAINFUL!!!
First set 35 reps,plus 15 after the rest..............last set,15 reps plus 8 after resting...............killer pain!
Abs: {Rope-Crunches: 2 x failure-10 plates {High Slant Board Leg Raise: 2 x failure
Not a bad week of training at all!! #santasmileyha3#
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Post by mrky03 on Dec 21, 2007 15:49:28 GMT -5
You know I'm beginning to think that you kinda like these supersets! #smileygrouplaugh5js#
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Post by Tim Wescott on Dec 21, 2007 17:33:36 GMT -5
Why would you say that Joel ?? #smileydunno9gx# LOL ;D
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Post by Tim Wescott on Dec 24, 2007 8:54:30 GMT -5
Our gym is closed for the next 7 days........college gym,kids are gone,so they could care less about the paying customers! Me and my partner Bonnie will be hitting another gym in a neighboring town on Wed.,Thurs.,and Fri. Our other training partner is home in Rochester for Christmas. Wed.-Quads,Hams,Calves Thurs.-Chest & Back Fri.-Delts and Arms We`ll squeeze abs in there too of course.
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Post by fit on Dec 24, 2007 9:18:00 GMT -5
Happy holidays Tim!
Keep the cheese and cookies to a minimum (not that I will!!)
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Post by beckie on Dec 25, 2007 2:03:02 GMT -5
Seems like a bunch of us here have dodgy backs.... mine means I can't squat which is a b*tch but I've got my leg training sussed now that they're out of the question.
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Post by Tim Wescott on Dec 26, 2007 16:24:54 GMT -5
Thanks Fit !! Cheese is on the menu,as are cookies and everything else I see..........January diet begins!! #hungry3mi# Beckie,can`t squat either but I was thinking today of trying to squat at least paralell to a bench.....not the same thing,but I feel like a slacker!
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Post by Tim Wescott on Dec 26, 2007 16:40:49 GMT -5
Wed. Dec. 26th.
Quads,Hamstrings/LowerBack,Calves:
Quads:
Tri-Set: {Leg Extensions: 70-12 90-12 110-12 110-10 70-15 {Cybex Seated Leg Press: 210-12 270-12 310-12 410-10 250-15 {Adductor Machine: 65-12 85-12 110-12 110-12 95-15 All machines I`m not use to.........good fast pace,great burning pump!!
Dumbell Lunges: 15-15 Did these one leg at a time with my lead foot on a platform........had to be careful of my back but by this time ,my legs were toasted!
Hamstrings/LowerBack: Seated Leg Curls: 70-15 90-15 110-15 110-12 70-20 70-20 Excellent machine........totally isolated the hams.
Stiff-Legged Deadlifts Off Bench: 10--12 135-12 115-12 (balls of feet on two 25 pound plates)
Calves: Smith Machine Calf Raise: 6 x failure,followed by half reps to failure
Cybex Rotary Calf Machine: 3 x failure,followed by half reps to failure
Damn good workout especially considering that I can`t squat,no "real" leg press machine,and no "real" calf machine.
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Post by fit on Dec 26, 2007 16:50:41 GMT -5
Bet your calves were screaming!
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Post by Tim Wescott on Dec 26, 2007 17:31:33 GMT -5
Bet your calves were screaming! Literally !!
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