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Post by Tim Wescott on Nov 28, 2007 13:07:04 GMT -5
Thanks Rog,walking much better but still in a lot of pain. How`s the elbow coming along? We sound like the walking wounded here!! LOL
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Post by Tim Wescott on Nov 28, 2007 13:14:52 GMT -5
Wed. Nov. 28th.
Back,Neck,Cardio:
Back: Lying Barbell Rows: 5 x 12 with 115 pounds Everything today was done in I go,you go style...........very little rest.
Front Pulldowns: 3 x 12 with 10 plates,plus 3 half reps/holds at the chin on all sets
Pulldowns Behind Neck: 3 x 12 with 9 plates
Cybex Seated Row Machine: 10 plates-15 9 plates-12 8 plates-12 8 plates-12
Straight-Arm Pulldowns: 4 plates-20 4 plates-15
Lat Stretch: Hung from a chinning bar until failure-3 cycles
Neck: Nautilus 4-Way Neck Machine: 2 sets in 3 positions-60-80 pounds
Neck Plate Raise: 2 sets 25 pound plate
Cardio: Walked on inclined treadmill for 18 minutes = 200 calories
I`m gonna` do Close Upright Rows tomorrow with delts to hit my traps.......impossible to do shrugs with my back the way it is.
Good one!
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Post by mrky03 on Nov 28, 2007 17:46:59 GMT -5
Way to go you old iron warrior! ;D
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Post by RUBICON19 on Nov 28, 2007 22:07:38 GMT -5
Hey Tim. Ever try doing shrugs facing a high incline bench. This will save your back and kill your traps
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Post by Roger on Nov 29, 2007 7:34:32 GMT -5
Good one Tim
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Post by Tim Wescott on Nov 29, 2007 15:18:58 GMT -5
Randy,I`ll give those shrugs a try.....thanks brother!
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Post by Tim Wescott on Nov 29, 2007 15:25:43 GMT -5
Thurs. Nov. 29th.Shoulders,Hamstrings,Calves,Cardio:Shoulders:Single Dumbell Front Raise: 25-20 35-15 45-12 Super-Set:{Wide Grip Upright Rows: 50-20 60-15 70-12 50-15 {Lateral Raise: 20-20 20-15 15-15 15-15 Cybex Seated Lateral Machine: 50-20 50-20 Rear Delt Raise Lying Face Down On Incline: 15-20 25-12 20-15 20-15 15-20 Cybex Seated Press: 5 plates-20 5 plates-15 4.5 Plates-15 Hamstrings:Seated Leg Curls: 10 pl.-15 12 pl.-15 11 pl.-15 plus 5 half reps 10 pl.-15 8 pl.-20 Lying Leg Curls: 50-20 70-15 50-20 Calves:Standing Calf Raise: 5 sets to failure followed by half reps to failure on all sets 185-300 pounds Cardio:20 minutes walking on indoor track Good one once again !!!!!!!!!!!!!!!!
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Post by Roger on Nov 29, 2007 17:07:16 GMT -5
Impressive for a man with back issues. Keep it coming Tim
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Post by oldnavy on Nov 29, 2007 17:16:58 GMT -5
Nice Workout Package, Tim. Tough Stuff.
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Post by mrky03 on Nov 29, 2007 18:35:48 GMT -5
Good one Tim. I like seated leg curls better than lying ones, I seem to get a better stretch and contraction.
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Post by masterschamp on Nov 30, 2007 13:34:40 GMT -5
Agree with Joel......seated leg curls are my favorites for hams. Great workout, Tim.
Keith
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Post by Tim Wescott on Nov 30, 2007 14:54:54 GMT -5
Fri. Nov. 30th.
Biceps/Triceps,Forearms,Cardio:
Biceps/Triceps:
Super-Set #1: {Seated Alternate Dumbell Curls: 30-12 45-10 60-8 35-15 {Skullcrushers: 80-15 90-12 100-10 80-15
Super-Set #2: {Standing Cable Curls: 6 plates-15 12 plates-4,drop to 10 plates for 4 more,drop to 8 plates for 4 more 8 plates-12 {Bent-Forward Cable Extensions: 7 plates-30 10 plates-15 8 plates-25
Super-Set #3: {Cable Preachers: 4 plates-12 6 plates-12 4.5 plates-12 {Pressdowns: 5 plates-30 5.5 plates-30 6 plates-30
Super-Set #4: {Bent-Over Barbell Concentration Curls: 1 set of 15 with a 50 pound barbell {One-Arm Dumbell Extensions: 1 set of 20,with 20 pound dumbell
Forearms:
Super-Set: {Reverse Curls: 3 x 20 with 50 pounds {Wrist Curls: 3 x failure with 75 pounds
Cardio: Walked on inclined treadmill for 21 minutes = 230 calories
Huge pump.........arms looked great!!
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Post by RUBICON19 on Nov 30, 2007 14:59:08 GMT -5
Your arms probably were not pumped or anything uh?
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Post by Roger on Nov 30, 2007 15:04:05 GMT -5
Nice one Tim,I will have to try that one when I am able. Tricep has almost vanished. One of your workouts should pump it back up.
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Post by EBA84 on Dec 1, 2007 9:46:42 GMT -5
Awesome workouts Tim. When are you starting the contest diet? What are your first shows next year?
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Post by Lux on Dec 2, 2007 9:01:47 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. Hey Tim, sorry to hear your back has been playing up again bro! Whats your lower back stretching habits? I know its probably basics so please don't be offended with my suggestions I've been having some lower back muscle problems again due to my job. I'm reluctant to stop training so as soon as i have done my 20RP squats or deadlifts i stretch. Or even at work and my back starts to feel like its seizing up i immediately to this strecth and its been working wonders for me! Its the lower back stretch where you hold on to something in front of you and squat down as if to do some business in a bucket ;D www.exrx.net/Stretches/ErectorSpinae/Squatting.htmlI hope this is of some help
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Post by Tim Wescott on Dec 2, 2007 9:06:58 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. Hey Tim, sorry to hear your back has been playing up again bro! Whats your lower back stretching habits? I know its probably basics so please don't be offended with my suggestions I've been having some lower back muscle problems again due to my job. I'm reluctant to stop training so as soon as i have done my 20RP squats or deadlifts i stretch. Or even at work and my back starts to feel like its seizing up i immediately to this strecth and its been working wonders for me! Its the lower back stretch where you hold on to something in front of you and squat down as if to do some business in a bucket ;D www.exrx.net/Stretches/ErectorSpinae/Squatting.htmlI hope this is of some help Good seeing you here again Lux,and thanks for the advice. For years I would tell myself that I was gonna` start stretching after I train,but vI never did. My training partner has me stretching now but I skip it a lot after training,and cardio,I just want to leave and go eat. I`m definately going to stretch faithfully now as I think it is my main problem and definately contributes to my back problems.
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Post by Tim Wescott on Dec 2, 2007 9:11:17 GMT -5
Lately,I`ve been doing these using this machine............just about the only thing I can do right now with no undue pain.
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Post by Tim Wescott on Dec 2, 2007 9:15:59 GMT -5
Awesome workouts Tim. When are you starting the contest diet? What are your first shows next year? Eric,not sure yet what shows I`m gonna` do.........I usually hit the New Englands in May as I have been trying to win the Masters class for years now,then I hit Rochester in June which is kind of my local show,but instead,I may possibly do a USBF contest with my training partner as it will be her first contest.................falls on the same day as Rochester. I also do a show in NYC occasionally,but may pass...........I have no clue!! LOL Might only do the Masters Nats and the NABBA Nats and save myself some money and some wear and tear. I`m just starting to clean up my diet...............eating OK,but not too structured yet. The best part is,I`m staying pretty lean and looking OK,so I gfuess I got lucky this year. Lots of carbs,so at times only 4-5 meals in an effort to keep cals lower so I don`t get fat. Soon I`ll be eating much cleaner 6 times a day........just gotta` get in the proper mindset to do so.
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Post by Lux on Dec 2, 2007 9:21:45 GMT -5
That stretch actually looks like you can get more out of it?? I'm also terrible when it comes to stretching, but its only when injuries pop up we start to open our eyes! Then unfortunately, as the injury heals we go back to old habits Its like trying to get somebody accustomed to the eating habits of a BB after they ate junk for 20+ years. The brain needs reprogramming to form new habits and it doesn't happen overnight! I'll try to get my ass in gear and get back on here much more. I've been banned from kickboxing as i did an unlicensed boxing match. No bother as i'm getting back to my real passion . . bodybuilding I'm bouncing back nice and going back to basics to get some size on as i'm still a small mofo ;D
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