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Post by mrky03 on Oct 24, 2007 20:58:21 GMT -5
You don't waste any time getting back into intence training mode do ya Tim! Damn I'd hate to try to keep up with you!
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Post by Tim Wescott on Oct 25, 2007 14:01:57 GMT -5
No time like the present Joel !!
I`m sure you`d have no problem keeping up,but we`d have some great ones together! #bowdown3ht#
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Post by Tim Wescott on Oct 25, 2007 14:10:24 GMT -5
Thurs. Oct. 25th.
Shoulders, Hamstrings,Light Calves,Abs:
Shoulders: Standing Smith Machine Press: 95-15 115-12 135-8 95-15
Behind The Back Laterals: 15-20 30-15 30-12 25-15
Cybex Seated Lateral Machine: 50-30 70-20 50-20
Bent-Over Laterals: 25-20 35-15 45-12 35-15
Face-Pulls: 6 plates-20 6 plates-15
Front Raise With Plate: 25-20 35-15 25-20
Hamstrings: Seated Leg Curls: 11 plates-15 13 plates-10 14 plates-8 **New PR** 12 plates-12,plus 5 half reps
Lying Leg Curls: 70-15 70-12 50-15 50-12,plus 5 half reps
Light Calves: Cybex Rotary Calf Machine: 110-50 130-40 150-30 210-15,drop to 130 for 15 more
Abs:
Tri-Set: {Rope-Crunches: 9 plates-35 10 plates-30 10 plates-30 {Vertical Leg Raise: 3 x 15 {Crunches: 3 x 35
Awesome workout!!
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Post by Tim Wescott on Oct 26, 2007 11:37:13 GMT -5
Fri. Oct. 26th.Biceps,Triceps,Abs:Biceps:Barbell Curls: 70-12 95-10 115-8 135-8 100-10,drop to 80 for 10 more Had to get medieval while doing these! #evillaughsmiley9wc# Cable Preacher Curls: 4 plates-12 4.5 plates-10 4.5 plates-10 Kneeling Cable Curls: 6 plates-12 8 plates-10 Crossover Overhead Curls: 1 x 20 with 3 plates Triceps:Seated French Press: 70-15 80-12 90-10 100-8 70-20 Got a little nasty on these too! #evillaughsmiley9wc# Bent-Forward Cable Extensions: 7 plates-20 9 plates-15 11 plates-12 13 plates-8,drop to 8 plates for 12 more **New PR**8 plates-20 Had to have one of my training partners walk me out on the 13 plate set and hold my lower back while bracing my foot with her foot.....otherwise,I would have been catapulted across the gym!! LOL ;D Pressdowns: 6 plates-20 8 plates-15 6 plates-20 Triceps Dips Between Benches: 1 x 30 - bodyweight Tri-Set:{Upside Down Situps: 2 x failure {Crunches: 2 x failure {Lying Leg Raise: 2 x failure Trained my ass off today as usual..........arms looked like vein covered footballs.
I`m still leaner than hell, and will clean up my diet and start cardio 3 x a week starting next week for sure.......been eating OK and doing zero cardio since the show and have made nice gains while staying tight.
My plan for 2008 is to take both the Over-40 and Over-50 Lightweight classes in Pittsburgh in July if it kills me........also in my plans an overall win at the NABBA Nats Over-50................feel like nothing can stop me!!
These are my goals anyway, and I`m super-psyched to make it happen this time around.....not boasting,just enthusiastic as all hell.
At the NABBA Nats,I figured I probably weighed in at around 157............if I drop 3 pounds and go to Pittsburgh as a lightweight (154),I know I can be a force in both the Over-40 and Over-50 classes.
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Post by Tim Wescott on Oct 29, 2007 12:40:48 GMT -5
Mon. Oct. 29th.
Quads & Calves:
Quads: Squats: 10 x 10 with 185 pounds Going up 10 pounds every other week on these........so far,so good.
Not heavy at all,but I know I`ll be sore again for days.
My goal is 10 x 10 with 225 or more.
Walking Lunges: 3 sets at 20 pounds 2 sets at 15 pounds Doesn`t sound impressive but at 30 yards after 10 sets of full squats,I almost fell several times.
My legs are officially like Jell-O right now!!
Calves: Standing Calf Raise: 6 sets to failure,followed by half reps to failure on every set.
Leg Press Calf Raise: 5 sets to failure,followed by half reps to failure on every set.
Great workout..........very intense!!
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Post by RUBICON19 on Oct 29, 2007 14:42:58 GMT -5
Great leg workout Tim. That 10 x 10 will leave you hobbling for a few days.
Also, good stuff in the post above it. You sound as though you are on a mission..
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Post by Tim Wescott on Oct 29, 2007 16:30:57 GMT -5
Great leg workout Tim. That 10 x 10 will leave you hobbling for a few days. Also, good stuff in the post above it. You sound as though you are on a mission.. Thanks Randy...I`ll be duck walking for sure. As far as 2008 goes,I honestly beleive that if I go down to lightweight,I can win both classes.........you never know who`ll show up on game day,but I think I can give `em a run no matter what.
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Post by mrky03 on Oct 29, 2007 18:13:56 GMT -5
That actually sounds like a good game plan Tim. I think you would be extremely hard to beat as a light wt. Its all about conditioning anyway. Just go in shredded and win that National Title!
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Post by intenceman on Oct 29, 2007 22:21:45 GMT -5
Nice going Tim! I'm glad I won't be in your class.!
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Post by Tim Wescott on Oct 30, 2007 11:15:40 GMT -5
Thanks guys...............DAMN MY LEGS ARE SORE !!!!!!!!!
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Post by Tim Wescott on Oct 30, 2007 11:21:40 GMT -5
Tues. Oct. 30th.Chest & Abs:Chest:Bench Press: 135-15 (warmup) 185-10 200-8 225-5 185-8 165-15 Weight felt heavy today and my left shoulder bugged me a bit. Incline Flyes: 35-15 3 x 12 with the 45`s Smith 1-1/2 Inclines*: 3 x 8-135 pounds *1-1/2 reps count as one rep...pretty tough! Crossovers: 3 plates-25 4 plates-15 3 plates-20 Abs:Tri-Set:{Rope-Crunches: 3 x failure - 10 plates {1/4 Situps On Decline 3 x failure {Crunches: 3 x failure Pretty good workout.....I was gonna` start cardio today but my quads were just too damn sore!
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Post by hossjob on Oct 30, 2007 18:50:06 GMT -5
Some damn good workouts Tim. I love it. Getting Midevil on those thangs! haha
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Post by masterschamp on Oct 31, 2007 11:09:24 GMT -5
Pretty good workout.....I was gonna` start cardio today but my quads were just too damn sore!
SLACKER!!!! LMAO...J/K
Inspiring workouts as always Tim.....I think it is a good move for you to got to the Lightweights. It would be freakin unreal if you could win those, I could take the Middleweights,( there's no way I could even get down to Welterweight next year) and Eric took the Heavyweights...throw in IM in the Supers and we'd have a WOTW sweep!
Keith
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Post by Tim Wescott on Oct 31, 2007 11:20:20 GMT -5
Keith,sounds like a plan bro........lets make it a reality!! #arockon6ha#
If I only weighed about 157 at the NABBA Nats (my guesstimation),I know I can drop a few more pounds and come down to 154 1/4,then "eatup" and weigh about 160-163 onstage.
Competing in the past as a lightweight, I was too small for my height,but I`d be much improved and bigger these days at the same weight with lots more detail,maturity,and density............plus my height shrunk a bit as I got older! LOL #oldmansmiley9lq#
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Post by Tim Wescott on Oct 31, 2007 11:30:05 GMT -5
Wed. Oct. 31st.
Back,Traps,LowerBack:
Back: V-Bar Pulldowns: 11 plates-15 14 plates-12 18 plates-8 **New PR** 12 plates-12 Two more plates and I`ll be using the whole stack!
Barbell Rowing: 100-15 115-12 135-12 155-12 I feel these much better going light like this but next time I`ll increase the weight just a bit.
Seated Cable Rows: 3 x 12 with 10 plates I go,you go style..........very little rest.
Stiff-Arm Pulldowns: 6 plates-20 8 plates-15 7 plates-20
Dumbell Pullovers: 1 x 20 with a 70 pound dumbell
Cybex Seated Row Machine: 1 x 20 with 9 plates The last three exercises were just finishing exercises trying to gorge as much blood into the area as possible.
Traps: Dumbell Shrugs: 75-20 100-20 70-20
LowerBack: Hyperextensions: 3 x 20 with bodyweight I go,you go style..........very little rest.
Really good workout.........waiting one more week before I start off-season cardio......still leaner than hell,so I`m not really sweating it much presently.
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Post by Intensity on Oct 31, 2007 12:35:37 GMT -5
The Off season has just started… and we're already psyched about next season… I LOVE IT!
Tim, I'll never be tired to see these "New PR" words when reading your journal… so make sure that you keep writing them! Good stuff!
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Post by intenceman on Oct 31, 2007 13:27:12 GMT -5
You're getting me psyched Tim. The wescott warrior is in gear!
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Post by Tim Wescott on Nov 1, 2007 12:27:29 GMT -5
Thanks guys,I`m pretty enthusiastic right now and gonna` try to keep that mindset all year long.
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Post by RUBICON19 on Nov 1, 2007 12:30:56 GMT -5
Thanks guys,I`m pretty enthusiastic right now and gonna` try to keep that mindset all year long. I am with ya Tim. Lets stay Lean and hungry!
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Post by Tim Wescott on Nov 1, 2007 12:40:37 GMT -5
Thurs. Nov. 1st.Shoulders,Hamstrings,Light Calves:Shoulders:Seated Bradford Press: 95-15 115-12 135-10 135-10 115-12 Haven`t done these in quite a while....weight went up easy,next time I`ll go for a new PR.
I was gonna` try it today after the first set with 135 but didn`t......now I wish I had...........oh well,theres always another shoulder day on the horizon! Behind The Back Laterals: 4 x 20 reps with 20 pounders Very strict,with very little rest between sets................talk about an intense burn!! #flamingsmiley3zp# Seated Laterals: 3 x 20 with the 10 pounders Dumbell Front Raise: 3 x 20 with the 20 pounders Bent-Over Laterals: 30-15 40-12 50-12 30-20 Face-Pulls: 2 x 20 with 5 plates Lots of volume but my delts seem to thrive on lots of sets and reps........it seems the more I do,the better they grow. Hamstrings:Super-Set:{Seated Leg Curls: 9 plates-15 12 plates-12 11 plates-12 10 plates-15 {Lying Leg Curls: 50-15 70-12 70-12 50-15,plus 5 half reps and a static hold Knocked out these 8 sets in no time flat...........hams were cooked!Light Calves:Cybex Rotary Calf Machine: 5 x failure,plus drop sets and half reps to failure at the end of each set.......150-230 pounds Great workout, and a great way to start off a new month of training!
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