Off-Season Finally !!

[EBA84]

admin said:

Tues. Oct. 16th.

Quads & Calves:
Squats:
10 x 10 with 175 pounds

'(

A man after my own heart. One of my favorite workouts. Got another for you. Superset hacks and leg presses for 10 sets of 10. 20 total sets. I do this every once in a while to shock my legs. Can't walk for three days.

[masterschamp]

I already warned my brother that next leg day it's Squats (5x12,10,18,6,4)followed by 5 trisets of Hacks, Leg Presses, and Leg extensions..........I won't tell you what he said!! ;D

Keith

[Tim Wescott]

I love training legs hard..............I must say that I`m glad I squatted light to kind of condition myself for the weeks to come because I haven`t been this sore in a long long time.

Can barely stand it!! LOL


No hack machine Eric,but I have Super-Setted Squats and Leg Presses for 5 each of 10 reps...........tough stuff!!

Keith,I love Giant-Sets and Tri-Sets for legs........I`ll be adding some in on occasion.

[Tim Wescott]

Wed. Oct 17th.

Lower Back,Traps,Lats:

Lower Back/Traps:
Rack Deadlifts:
135-15 (warmup)
185-10
225-10
275-10
315-8
365-8
Would normally have pulled from the floor as I started doing a couple of weeks ago,but my legs were way too sore to even think about it!!

Lats:
Smith Machine Rows:
95-15
115-12
135-10
150-10
105-15 (extra wide)

Underhand Grip Pulldowns:
10 plates-15
12 plates-12
14 plates-12
10 plates-15

Cable Incline Pullovers:
6 plates-20
8 plates-15

Wide Grip Pulldowns To Chin:
2 x failure-10 plates
Got these from a Troy Alves video...........really good to target the lats.

One-Arm Smith Machine Rows:
65-12 (each arm)

Good one!!

[RUBICON19]

No turning to a fatty

[intenceman]

Dang Tim, you make me feel like I'm lazy. Nice going on the workouts. The rebound thing is most interesting. I'm almost wondering if its a good idea to try and peak a week BEFORE the show, then go into post contest mode the last week...

[Tim Wescott]

Thanks James............I would only do that if I was extremely lean..........it`s called sh*tloading.....I mean extremely,extremely lean.

It`ll work if you do it a couple to a few days out,but still have to be at your leanest to get the desired result.

[Tim Wescott]

rubicon19 said:

No turning to a fatty

Not this year bro..........diet is cleaned up a lot and I start off-season cardio next week.....30 minutes,three times a week,or more if needed.

Gonna` gain solid size slowly over the course of my off-time and try to put the accent on quads and back as usual.

[Tim Wescott]

Thurs. Oct. 18th.

Shoulders & Hamstrings:

Shoulders:
Standing Press:
4 x 12 with 100 pounds
I go,you go style with my partner just short od lock-out.

Behind The Back Laterals:
17.5-25
30-15
25-15
20-20

Cybex Seated Lateral Machine:
50-30
70-15
50-25

Incline Rear Delt Raise:
17.5-20
22.5-15
25-12
17.5-20

Hamstrings:
Lying Leg Curls:
50-25
70-15
90-10 plus half reps to failure
50-20
Used various foot positions...close,normal,and wide.

Seated Leg Curls:
10 plates-12,plus half reps
9 plates-15
8 plates-15

Another good one.....quads were so sore while doing leg curls what with lying down opn the pad!!

My delts looked insane!!!!!!!!!!!!!!!!

[mrky03]

admin said:

Wed. Oct 17th.

Lower Back,Traps,Lats:

Lower Back/Traps:
Rack Deadlifts:
135-15 (warmup)
185-10
225-10
275-10
315-8
365-8
Would normally have pulled from the floor as I started doing a couple of weeks ago,but my legs were way too sore to even think about it!!

Lats:
Smith Machine Rows:
95-15
115-12
135-10
150-10
105-15 (extra wide)

Underhand Grip Pulldowns:
10 plates-15
12 plates-12
14 plates-12
10 plates-15

Cable Incline Pullovers:
6 plates-20
8 plates-15

Wide Grip Pulldowns To Chin:
2 x failure-10 plates
Got these from a Troy Alves video...........really good to target the lats.

One-Arm Smith Machine Rows:
65-12 (each arm)

Good one!!

I know what you mean, my legs were so sore last week I didn't think they would be recovered in time for my next leg workout! Its crazy how sore they can get!

[RUBICON19]

admin said:

rubicon19 said:

No turning to a fatty

Not this year bro..........diet is cleaned up a lot and I start off-season cardio next week.....30 minutes,three times a week,or more if needed.

Gonna` gain solid size slowly over the course of my off-time and try to put the accent on quads and back as usual.

I'm with ya here

[Tim Wescott]

Fri. Oct. 19th.

Biceps/Triceps:

Super-Set:
{Seated Alternate Dumbell Curls:
30-12
{Skullcrushers:
70-20

Tri-Set:
{Seated Alternate Dumbell Curls:
45-10
{Skullcrushers:
90-12
{Barbell Curls:
70-10

Giant-Set # 1:
{Seated Alternate Dumbell Curls:
60-10
{Skullcrushers:
110-8
{Barbell Curls:
80-10
{Pressdowns:
7 plates-15

Giant-Set # 2:
{Seated Alternate Dumbell Curls:
50-10
{Skullcrushers:
90-12
{Barbell Curls:
100-8
{Pressdowns:
8 plates-12
{Cable Preacher Curls:
4 plates-8

Giant-Set # 3:
{Seated Alternate Dumbell Curls:
40-10
{Skullcrushers:
80-15
{Barbell Curls:
70-10
{Pressdowns:
7 plates-15
{Cable Preacher Curls:
3 plates-8
{Bent-Forward Cable Extensions:
7 plates-15

Giant-Set # 4:
{Seated Alternate Dumbell Curls:
40-10
{Skullcrushers:
80-12
{Barbell Curls:
60-10
{Pressdowns:
7 plates-15
{Cable Preacher Curls:
3 plates-8
{Bent-Forward Cable Extensions:
8 plates-15

Giant-Set # 5:
{Seated Alternate Dumbell Curls:
30-12
{Skullcrushers:
70-15
{Barbell Curls:
50-12
{Pressdowns:
6 plates-20
{Cable Preacher Curls:
3 plates-8,plus 4 half reps from the bottom
{Bent-Forward Cable Extensions:
7 plates-15

Totally insane training......balls to the wall,intense and painful !!

People stopped their workouts and we had them staring in awe!!

Normally would not do anywhere this number of sets for arms but I felt great and the pump never seemed to dissapate.........good shocking tactic to use occasionally.
My arms looked like vein covered footballs !!

[RUBICON19]

That arm workout looks sick! NICE!

Whats the off seaon diet look'n like?

[Tim Wescott]

Still eating a bit too many carbs Randy but I had to go to my fifth year weddinganniversary dinner with the wife so it was kind of warranted.

Working on getting it vcleaner though!!

[Tim Wescott]

Mon. Oct. 22nd.

Quads & Calves:

Quads:
Unilateral Leg Press/Regular Leg Press:
1 plate per side-20 reps each leg unilaterally,then 20 reps done with both legs........so it`s 20/20 from here on in.
2 plates per side-20/20
3 plates per side-15/15
4 plates per side-12/12
5 plates per side-10/10

Squat Machine:
185-12 (close stance)
225-10
315-10
185-15 (close stance)

Leg Extensions:
70-12
90-12
110-10,drop to 90 for 5 more,drop t0 70 for 5 more,totalling 20 reps

Dumbell Lunges:
20-15
30-12
25-12
Done with lead foot on a small platform,one leg at a time.

Calves:
Standing Calf Machine:
6 x failure,plus half reps to failure on each set,followed by a static stretch at the end of each set for as long as we could stand it.

Great leg day.......hobbled to parking lot once again !!

[fit]

Lemme just say:




I ache just looking at that.

admin said:

Fri. Oct. 19th.

Biceps/Triceps:

Super-Set:
{Seated Alternate Dumbell Curls:
30-12
{Skullcrushers:
70-20

Tri-Set:
{Seated Alternate Dumbell Curls:
45-10
{Skullcrushers:
90-12
{Barbell Curls:
70-10

Giant-Set # 1:
{Seated Alternate Dumbell Curls:
60-10
{Skullcrushers:
110-8
{Barbell Curls:
80-10
{Pressdowns:
7 plates-15

Giant-Set # 2:
{Seated Alternate Dumbell Curls:
50-10
{Skullcrushers:
90-12
{Barbell Curls:
100-8
{Pressdowns:
8 plates-12
{Cable Preacher Curls:
4 plates-8

Giant-Set # 3:
{Seated Alternate Dumbell Curls:
40-10
{Skullcrushers:
80-15
{Barbell Curls:
70-10
{Pressdowns:
7 plates-15
{Cable Preacher Curls:
3 plates-8
{Bent-Forward Cable Extensions:
7 plates-15

Giant-Set # 4:
{Seated Alternate Dumbell Curls:
40-10
{Skullcrushers:
80-12
{Barbell Curls:
60-10
{Pressdowns:
7 plates-15
{Cable Preacher Curls:
3 plates-8
{Bent-Forward Cable Extensions:
8 plates-15

Giant-Set # 5:
{Seated Alternate Dumbell Curls:
30-12
{Skullcrushers:
70-15
{Barbell Curls:
50-12
{Pressdowns:
6 plates-20
{Cable Preacher Curls:
3 plates-8,plus 4 half reps from the bottom
{Bent-Forward Cable Extensions:
7 plates-15

Totally insane training......balls to the wall,intense and painful !!

People stopped their workouts and we had them staring in awe!!

Normally would not do anywhere this number of sets for arms but I felt great and the pump never seemed to dissapate.........good shocking tactic to use occasionally.
My arms looked like vein covered footballs !!

[Tim Wescott]

Thanks Randy & Fit..........it was a monster............I love training like this.........lots of pumping,lots of weight, lots of intensity,and very little rest.

[Tim Wescott]

Tues. Oct. 23rd.

Chest & Abs:

Chest:
Bench Press:
135-15 (warmup)
185-8
205-6
225-5
225-5
200-8
185-8

1+1/2 Reps Smith Inclines:
4 x 8 with 135
1+1/2 reps = 1 rep........very painful if done slowly and with control.

Flyes:
45-12
60-8
40-20

Pec-Deck:
1 x 20 with 3 plates
1 x 15 with 4 plates

Abs:

Super-Set:
{Rope Crunches:
3 x failure-10 plates
{Crunches:
3 x failure

Nice workout......huge pump,and looked a lot bigger and fuller with the same cuts.

[Tim Wescott]

Weds. Oct. 24th.

Back,Traps,LowerBack:

Back:
Lying Barbell Rows:
115-15
135-10
135-10
135-10
135-10,Rest Pause for 5 more

Underhand Grip Pulldowns:
11 plates-15
14 plates-12
18 plates-8 **New PR**
12 plates-15

Seated Cable Rows:
100-15
130-12
160-10
100-15

Straight-Arm Pulldowns:
6 plates-20
7 plates-15
6 plates-20

Traps:
Barbell Shrugs:
135-20 (warmup)
185-15
225-15
185-15

LowerBack:

Super-Set:
{Hyperextensions:
3 x 15 - bodyweight
{Cybex Back Extensions;
110-15
130-15
150-15

Damn good workout.......firing on all cylanders.......fast and intense!

[Tim Wescott]

On a sidenote,my upper pecs have never been this sore before.........doing all those 1 1/2 reps on inclines yesterday left me feeling a clear distinction between upper and lower pec soreness.

Who says you can`t work a specific section of a muscle?