|
Post by Roger on Dec 26, 2007 17:37:07 GMT -5
Another good leg day in the books. Nice!!!!!!!!!!!!!!!
|
|
|
Post by Tim Wescott on Dec 27, 2007 15:57:04 GMT -5
Thurs. Dec. 27th.Chest,Back,Traps:Chest:Smith Inclines: 135-12 (warmup) 165-8 185-8 225-3 200-8 185-10 165-12 Cybex Seated Bench Press: 3 x 10 with 9 plates Crappy machine.....no stretch on the pecs, and forced to go with an extra wide grip..bugged my shoulder a bit.
Not anywhere near as good as the model at our regular gym.
I was sorry I did them and didn`t really count them into the workout as they were just completely ineffective..............wasted time !! Crossovers: 4 sets of,20,15,12,and 20 reps Really nice machine but no way of knowing exactly how much weight was used on any sets..we just used whatever felt heavy enough for the reps we went for.Flyes: 40-15 50-12 60-10 45-15 Back:Lat Pulldowns: 4 sets of 15,12,12,10 Atgain,no clue as to how much any of this weighed,but they felt right.Dumbell Rows: 80-12 100-10 120-6 80-15 Dumbell Pullovers: 60-20 80-12 80-12 I stopped training back after these as the rest of their back machines were terrible.......can`t do barbell rows because of my back or I would have.
Still got a good workout in.........intense!!Traps: Barbell Shrugs: 135-20 (warmup) 3 sets of 15 with 185 Stayed light here as my back is killing me after yesterday.
Hate to keep mentioning it but I feel like a wuss! ;D All in all,a pretty good day!
|
|
|
Post by Roger on Dec 27, 2007 17:06:16 GMT -5
Tim, I know how you feel and what you are going through. As you told me train smart, train safe, this is only a short set back. When it is better then you can kick butt and take names.Take care of yourself.
|
|
|
Post by Tim Wescott on Dec 28, 2007 12:30:55 GMT -5
Thanks Rog...it does suck,but I`m kind of getting used to training with the back injury it`s happened so often now.
Thanks bud,I`ll keep my head up.
|
|
|
Post by Tim Wescott on Dec 28, 2007 12:41:58 GMT -5
Fri. Dec. 28th.Shoulders,Biceps,Triceps:Shoulders:Standing Press On Smith Machine: 95-15 115-12 135-10 115-12 95-15 Single Dumbell Front Raise: 25-15 35-15 45-12 Behind The Back Laterals: 15-20 20-15 30-12 15-20 Incline Rear Delt Raise: 20-15 25-15 30-15 30-12 20-15 Biceps:E-Z Bar Preacher Curls: 50-15,plus 5 half reps 70-12 80-6,plus 4 forced reps.....stood up and did 5 more 50-12,plus 5 half reps Standing Cable Curls: 3 x 12-80 pounds Face Down On Incline Supinating Dumbell Curls: 2 x 15-20 pounders 1 x 15 -15 pounders Did these all extra slow just for "feel"Triceps:Pressdowns: 5 x 15- 100 pounds I go,you go..........very little rest.Cybex Seated Triceps Extensions: 5 x 20-70 pounds Almost no rest at all.........very hard to get 20 on all sets but we did.One-Arm Dumbell Extensions: 2 x 15 with the 20 pounders Alternated arms --- no restPretty good week,considering we crammed 5 days of stuff into 3 days.
My regular gym sux at times,but this one is worse.......adequate,but missing lots of basic equipment.
Mon. and Tues. will be in this place,then our gym will open again.........thank God!!
|
|
|
Post by Roger on Dec 28, 2007 13:06:28 GMT -5
Great training!!!!!!!!!!!!
|
|
|
Post by gman on Dec 28, 2007 20:09:20 GMT -5
Great training. I noticed that you did decline tricepext sometime last week. I guess you can take this with a grain of salt, but one article said that the decline tricep ext hit more fibers than either flat or incline tricep ext.
|
|
|
Post by Tim Wescott on Dec 29, 2007 7:29:44 GMT -5
Thanks Rog!! Grant,I`ve heard that about decline skullcrushers also.........don`t know if it`s true or not,but I really liked them and I`ll use them again this coming week. A good variation of regular skulls.
|
|
|
Post by mrky03 on Dec 29, 2007 14:57:50 GMT -5
Thanks Rog!! Grant,I`ve heard that about decline skullcrushers also.........don`t know if it`s true or not,but I really liked them and I`ll use them again this coming week. A good variation of regular skulls. Yeah, I've read that the decline bench is better for triceps. I'm going to give it a go myself. You can also lean into tricep pressdowns to simulate a decline press. Awesome workouts my brotha!
|
|
|
Post by Roger on Dec 29, 2007 17:31:58 GMT -5
You guys talking about decline skulls. Hell I'm going to do decline, incline, flat , upside down and any other I can think of. LOL
|
|
|
Post by Tim Wescott on Jan 2, 2008 18:49:32 GMT -5
Wed. Jan. 2nd.
Quads,Hamstrings,Calves:
Quads: Lying Leg Sled: 6 plates-20 8 plates-12 10 plates-12 12 plates-10 8 plates-15
Leg Extensions: 5 x 15 - 70 pounds I go,you go style..........very fast!
Adductor Machine: 110-20 130-20
Hamstrings: Lying Leg Curls: 4 x 15 with 70 pounds Again,I go,you go style..........very fast pace!
Seated Leg Curls: 3 x 15 with 10 plates
Calves: Cybex Rotary Calf Machine: 5 x failure,plus half reps to failure
Good day............had to combine Hamstrings woth Quads as the gym was closed on Mon. & Tues. due to the holiday.
Covering the whole body in three days just like last week.
|
|
|
Post by intenceman on Jan 3, 2008 3:30:47 GMT -5
Thurs. Dec. 27th.Chest,Back,Traps:Chest:Smith Inclines: 135-12 (warmup) 165-8 185-8 225-3 200-8 185-10 165-12 Cybex Seated Bench Press: 3 x 10 with 9 plates Crappy machine.....no stretch on the pecs, and forced to go with an extra wide grip..bugged my shoulder a bit.
Not anywhere near as good as the model at our regular gym.
I was sorry I did them and didn`t really count them into the workout as they were just completely ineffective..............wasted time !! Crossovers: 4 sets of,20,15,12,and 20 reps Really nice machine but no way of knowing exactly how much weight was used on any sets..we just used whatever felt heavy enough for the reps we went for.Flyes: 40-15 50-12 60-10 45-15 Back:Lat Pulldowns: 4 sets of 15,12,12,10 Atgain,no clue as to how much any of this weighed,but they felt right.Dumbell Rows: 80-12 100-10 120-6 80-15 Dumbell Pullovers: 60-20 80-12 80-12 I stopped training back after these as the rest of their back machines were terrible.......can`t do barbell rows because of my back or I would have.
Still got a good workout in.........intense!!Traps: Barbell Shrugs: 135-20 (warmup) 3 sets of 15 with 185 Stayed light here as my back is killing me after yesterday.
Hate to keep mentioning it but I feel like a wuss! ;D All in all,a pretty good day! have you had your back looked at?
|
|
|
Post by intenceman on Jan 3, 2008 3:36:11 GMT -5
Ps Id like you to try my lat pulldown back cure. Take a medium heavy weight, sit down, don't try to do a rep, but the weight pull YOU. 2 sets of 20 to 30 secs. Do 3 to 4 times a week.
|
|
|
Post by Hoopie on Jan 3, 2008 4:11:27 GMT -5
Hows the back feeling Boss Dude?
|
|
|
Post by fit on Jan 3, 2008 8:11:42 GMT -5
Tim- when does "off" become "on" season next?
|
|
|
Post by Tim Wescott on Jan 3, 2008 13:21:04 GMT -5
Thanks James,I`ll definately give it a shot. At this point I`d try anything short of visiting a doctor!! Hoops,the back is a mess............probably wion`t do squats again for a long time,but this has happened before and I came back OK..........until now!! LOL Fit.....good question..........answer = next week,Monday to be exact!
|
|
|
Post by Tim Wescott on Jan 3, 2008 13:29:43 GMT -5
Thurs. Jan. 3rd.
Chest & Back:
Super-Set # 1: {Smith Inclines: 135-15 155-12 165-10 135-12 {Lat Pulldowns: 10 plates-15 12 plates-12 14 plates-10 10 plates-12 Ultra-Fast........barely seemed like we rested at all.
Akin to having a blowtorch on your chest & back!! #flamingsmiley3zp#
Super-Set # 2: {Dumbell Flyes: 40-15 40-15 40-15 40-12 {Cable High Pulls: 10 plates-15 12 plates-15 15 plates-15 15 plates-15 Same thing......real fast and intense!!
Super-Set # 3: {Cable Crossovers: 2 x 15 with 4 plates { Seated Cable Rows: 10 plates-15 9 plates-15
Dumbell Pullovers: 75-15 60-20
Hyperextensions: 1 x 20 (bodyweight) 1 x 15 with a 25 pound plate,drop plate,5 more
Gruelling workout.......next Monday back to high intensity type training,clean pre-contest diet,abs,and cardio.
No more fu*king around!
|
|
|
Post by gti steve on Jan 3, 2008 13:36:57 GMT -5
INTENSE TIM! i wish i could do flys, my shoulder dont allot me to
|
|
|
Post by Tim Wescott on Jan 3, 2008 13:51:23 GMT -5
Thanks Steve........if it ain`t a shoulder problem,then it`s a back problem. Always something that bothers us but yet we just keep on keeping on!
|
|
|
Post by Intensity on Jan 3, 2008 15:27:49 GMT -5
On season already? I mean, I have the impression that you've started this journal a month ago :-) But I understand that you need to be ready in time for the April Musclemania show!!!! Seriously, the Off season is always too short dont you think? :-)
|
|