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Post by Tim Wescott on Nov 20, 2007 6:19:48 GMT -5
Mon. Nov. 19th.
Quads & Calves:
Quads: Leg Press: 2 plates a side-20 3 plates a side-20 4 plates a side-15 5 plates a side-15 6 plates a side-15 7 plates a side-10 4 plates a side-20
Leg Extensions: 5 x 12 with 70 pounds 30 second rest periods between sets
Adductor Machine: 90-30 150-20 190-15
Cybex Seated Leg Press: 1 x 50 with 270 pounds
Calves:
Super-Set: {Smith Machine Calf Raise: 4 x failure,followed by half reps to failure {Cybex Leg Press Calf Extensions: 4 x failure,followed by half reps to failure
Good one!
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Post by masterschamp on Nov 20, 2007 7:56:51 GMT -5
Great leg session, Tim ! #arockon6ha#
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Post by Roger on Nov 20, 2007 8:52:58 GMT -5
Another great leg day Tim.
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Post by mrky03 on Nov 20, 2007 10:06:37 GMT -5
Rock on Tim! Its very motivating reading your workouts!
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Post by EBA84 on Nov 20, 2007 10:11:54 GMT -5
Now that is a leg workout. Keep it up!
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Post by gman on Nov 20, 2007 11:25:26 GMT -5
I don't know how you do it Tim. My legs would be fried.
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Post by Sareen on Nov 20, 2007 12:09:16 GMT -5
Man! Now that's what I call Intensity. Keep it up Timbo.
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Post by fit on Nov 20, 2007 12:45:25 GMT -5
Inspiring as always! God I'm glad I found your site, Tim!
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Post by Tim Wescott on Nov 20, 2007 16:58:46 GMT -5
Thanks guys.........actually it was one of my easier leg days.
On a sidenote,my legs are growing and looking more developed than ever.
Those 10 x 10 squats every other week seem to really be doing the trick.
Fit,I`m glad you`re here too buddy!
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Post by Tim Wescott on Nov 20, 2007 17:08:20 GMT -5
Tues. Nov. 20th.
Chest,Abs,Cardio:
Chest: Bench Press: 135-15 160-8 185-5 200-5 215-5 185-5 Definately my last day of benching.......my shoulder killed me on every rep of every set,even the warmups.
Gonna` go with alternating Smith Inclines,Dumbell Inclines,and Barbell Inclines like I did last year and I`ll throw in the occasional sets of benches or seated bench machines here and there.
At this stage in my training,I need more upper pec development and definately don`t need to get injured.
The only reason I started benching again was to do the Rochester bench for reps contest again but instead I`ll be doing a USBF contest with my training partner on the same day so it doesn`t matter anyway.
Smith Inclines: 135-12 170-8 185-5 205-3 205-3 205-3 175-8 165-8 155-8 135-12 Weirdly enough,no pain at all in my shoulder when doing these.
Pec-Deck: 4 plates-20 5 plates-15 6 plates-12 Did all reps with elbows making contact with the pads and did them super-slow so it was all pec power.
Abs:
Super-Set: {Crunches: 3 x failure {Lying Leg Raise: 3 x failure
Not a bad day........... after the benches were done it was great.
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Post by Tim Wescott on Nov 21, 2007 18:04:02 GMT -5
Wed. Nov. 21st.
LowerBack,Back,Traps:
LowerBack: Rack Deadlifts: 135-15 (warmup) 185-10 (warmup) 225-10 300-8 350-8 405-5 315-10
Back: Lying Barbell Rows: 115-12 135-12 135-10 115-15
V-Bar Pulldowns: 10 plates-15 12 plates-12 14 plates-12 11 plates-15
Dumbell Pullovers: 70-20 85-12 100-8 75-15
Straight-Arm Pulldowns: 6 plates-20 7 plates-15
Cybex Seated Row Machine: 1 x 20 with 8 plates
Traps: Behind The Back Upright Rows On Smith Machine: 100-15 125-12 100-15
Good one!!
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Post by intenceman on Nov 21, 2007 18:41:09 GMT -5
Tim, you're getting to be like a machine. The Timanator..
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Post by Intensity on Nov 23, 2007 13:26:12 GMT -5
I truly dont believe that the Bench press is a must… but listening to our body is! Good decision Tim!
Fantastic workouts!
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Post by Tim Wescott on Nov 26, 2007 15:29:10 GMT -5
Mon. Nov. 26th.Quads,Calves,Posterior Chain:Quads:Leg Press: 2 plates a side-20 3 plates a side-20 4 plates a side-15 4 plates a side-15 4 plates a side-15 4 plates a side-15 4 plates a side-15 3 plates a side-20 Stayed light due to my back injury........was supposed to do 10 x 10 squats but not possible until I heal up. Leg Extensions: 3 x 20 with 70 pounds Calves:Standing Calf Raises: 6 x failure,followed by half reps to failure Posterior Chain:Reverse Hyperextension Machine: bodyweight-15 25-15 45-15 70-12 90-12 90-12 70-12 45-15 Again,I had to go light,but this is great for re-habbing lower back injuries.
Gonna` try to do these 2-3 times a week with various weigts and rep schemes until I`m better.
I was totally depressed for a while but I know from past experience how to train around injuries and hang in until things are back to normal.
Once again,this type of thing is a total mindfu*k,but I`ll try my best to stay positive and train as hard as my injury will allow.
It felt great to get back into the gym after not training since last Wed.
Kinda` funny how training is like a tonic and if you miss days you feel crappy.
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Post by mrky03 on Nov 26, 2007 17:46:14 GMT -5
Training most definitely is therapeutic! I love how you hang in there no matter what! Not training is never a consideration!
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Post by intenceman on Nov 26, 2007 19:01:37 GMT -5
I must have missed it. When did you hurt your back?
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Post by masterschamp on Nov 27, 2007 8:23:32 GMT -5
Just be smart Tim....lots of time until July.
Keith
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Post by Tim Wescott on Nov 28, 2007 7:43:26 GMT -5
Joel,I`d never totally stop unless I couldn`t move!!
I have trained in a cast and trained through/around lots of injuries.
James,I hurt my back last Wed. doing rack deadlifts.
Keith,thanks bro.....................being very careful and going lighter if and when necessary.
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Post by Tim Wescott on Nov 28, 2007 7:47:48 GMT -5
Tues. Nov. 27th.
Chest,Cardio:
Chest: Smith Inclines: 135-12 160-8 185-8 210-3 210-3 210-3 185-8 175-8 165-8 135-15
Cybex Seated Bench Machine: 5 pl.-15 7 pl.-12 9 pl.-10 5 pl.-12
Flyes: 40-12 50-12 60-10
Crossovers: 1 x 20 with 4 plates
Cardio: Walked on incline treadmill for 21 minutes,10-15 degree incline,3-4 MPH = 225 calories
Good workout but had to skip abs for now due to my back.
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Post by Roger on Nov 28, 2007 8:14:34 GMT -5
Great job Tim. WE can adapt to anything if forced on us. Hope the back is getting better and stronger.
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