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Post by Tim Wescott on Jan 7, 2008 12:35:51 GMT -5
Today marks the first day of my pre-contest training for 2008. No more junk food or excess calories,heavier weights,less rest between sets,intensity techniques,abs and cardio. The only limiting factor will be my lower back which isn`t getting much better at all,but I`ll still give leg day all I got. Having a hard time squatting or lunging as the pain is incredible and feels like something is gonna` snap or explode. Pretty much used to it though and I won`t let it stop me or slow me down one bit. Had a decent off-season.....just ate like I felt I should,very little cardio,but training was still hard as ever.........gained some size and just a bit of fat so I`m pretty satisfied how it went. In all seriousness,after last years long diet I simply needed a mental break more than anything else. Now it`s back to the grind from here on in. The forecast calls for rain pain!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on Jan 7, 2008 12:43:29 GMT -5
Mon. Jan. 7th.Quads & Calves:Quads:Leg Press: 2 plates + a 25 pounder per side-50 reps 3 plates a side-40 reps 4 plates a side-30 reps 5 plates a side-20 reps 6 plates a side-10 reps GRUELLING!! ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) Leg Extensions: 4 x 12 with 70 pounds Extremely fast pace with an emphasis on sqeezing with a slow negative.
I go,you go style.Dumbell Lunges: 15-15 15-15 25-12 Did these with my lead foot on a small platform.........one leg at a time.
They were pretty tough because of my lower back but I went very deep and slow......after loosening up a bit I went to the 25 pounders.Adductor Machine: 110-20 130-20 150-15 15 total sets for quads..........finished in no time flat but we huffed and puffed through it all...........who needs cardio? Calves:Smith Machine Calf Raise: 6 sets to failure,followed by half reps to failure Cybex Seated Leg Press Calf Raise: 3 x failure,followed bu half reps to failure Damn good workout.......still hobbling around as we speak.
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Post by fit on Jan 7, 2008 16:53:03 GMT -5
Wishing you the best, Tim! Inspiring as always! Here's to BOTH our backs getting a clue in 2008!
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BAGS
Novice Bodybuilder
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Posts: 160
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Post by BAGS on Jan 7, 2008 16:54:44 GMT -5
go get em man, a MISSION OF MASS CONSTRUCTION!!!
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Post by oldnavy on Jan 7, 2008 17:01:12 GMT -5
Hey, Tim.
All the best, Warrior. It's your time. I love your Mission Statement. Go for it, Man. It's yours. Owned!!!!!
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Post by Tim Wescott on Jan 7, 2008 19:22:25 GMT -5
Thanks for the encouragement guys!! Fit,I think my back is gonna` stay clueless for a long time!! LOL ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by CeaAnna Kerr on Jan 7, 2008 22:12:39 GMT -5
All the best in 2008 Tim! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on Jan 8, 2008 13:57:25 GMT -5
Thanks Cea Anna,right back at ya` !! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on Jan 8, 2008 14:05:16 GMT -5
Tues. Jan. 8th.
Chest,Abs,Cardio:
Chest: Smith Inclines: 135-12 155-8 175-5 200-5 185-5 170-8 150-12
Pre-Exhaust Super-Set # 1: {Flyes: 45-12 45-12 {Seated Bench Machine: 6 plates-10 5 plates-10
Pre-Exhaust Super-Set # 2: {Dips: 2 x 12 (bodyweight) {Pec-Deck: 4 plates-15 5 plates-15
Crossovers:(Triple Drop-Set): 5 plates-10,4 plates-10,3 plates-10
Cardio: Walked on inclined treadmill for 20 minutes = 185 calories
Abs:
Super-Set: {Crunches: 3 x failure {Rope-Crunches: 10 plates-30 9 plates-30 8 plates-30
Good workout..........very intense!!
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Post by GerryT on Jan 8, 2008 14:13:15 GMT -5
Proud of you as always, Tim! Hope to see you at Masters Nats, along with Eric and Keith!
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Post by Intensity on Jan 8, 2008 15:33:29 GMT -5
Oh yeah! A must read journey I'm telling you!
Tim, I'm wishing you the very best for the 2008 season… I'm very confident in your capacities buddy, it's your year! I dont worry a bit with the Back issue… you've dealed with worst and it didnt stop you!!!!
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Post by mrky03 on Jan 8, 2008 20:14:33 GMT -5
A true Iron warrior! #amuscleman4dx#
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Post by Hoopie on Jan 8, 2008 23:01:50 GMT -5
GIT-R-DONE BOSS DUDE!!!!!!
Kick some ass Tim! An take NO prisoners...
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Post by masterschamp on Jan 9, 2008 9:59:32 GMT -5
Can't wait to see you on stage in July, Tim. If you come in at your NABBA shape I feel you have a real shot at either the welterweight or lightweight class, whichever you choose.
Keith
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Post by beckie on Jan 9, 2008 18:24:29 GMT -5
ha ![;)](//storage.proboards.com/forum/images/smiley/wink.png) -from one with mega lower back problems,I know you will find a way to overcome them or at least work around them! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by Tim Wescott on Jan 10, 2008 6:22:49 GMT -5
Thanks everybody.....I hope to be better this year than last year.
I guess we all do huh?
Now lets do it!!!
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Post by Tim Wescott on Jan 10, 2008 6:29:00 GMT -5
Wed. Jan. 9th.
Back,Traps,Cardio,Abs:
Back: Lying Barbell Rows: 100-12 (warmuo) 120-12 135-12 135-10 120-12 100-15
Super-Set #1: {Underhand Grip Pulldowns: 10 plates-12 13 plates-12 16 plates-8 {Decline Cable Pullovers: 6 plates-12 8 plates-12 7 plates-12
Super-Set #2: {Pulldowns Behind Neck: 8 plates-12 9 plates-10 {Seated Cable Rows: 10 plates-12 9 plates-12
Traps: Dumbell Shrugs: 3 x 15 with the 75 pounders
Cardio: Walked on inclined treadmill for 16 minutes + 160 calories (legs extremely sore)
Abs: Rope-Crunches: 10 plates-40 reps 9 plates-40 reps 9 plates-30 reps I go,you go style.
Another good one......very fast paced!!
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Post by Tim Wescott on Jan 10, 2008 14:26:32 GMT -5
Thurs. Jan. 10th.Shoulders,Hamstrings,Lowerback,Calves:Shoulders:Pre-Exhaust Super-Set:{Behind Back Laterals: 15-12 20-12 20-12 15-12 {Seated Bradford Press: 90-12 90-12 90-12 90-10 I`m talking super fast training here........made others in the gym look like they were asleep.Incline Rear Delt Raise: 15-15 20-15 20-15 15-20 I go,you go style!!Face-Pulls: 5 plates-20 5 plates-20 I go,you go style!!Cable Front Raise: 2 x 20 -2 plates I go,you go style!!Cybex Seated Lateral Machine: 70-15,drop to 50 for 15,drop to 30 for 15,plus 10 half reps OUCH !!!!!Hamstrings:Seated Leg Curls: 4 x 15 - 11 plates I go,you go style!!Lying Leg Curls: 2 x 12 - 70 pounds I go,you go style!!Lowerback:Hyperextensions: 3 x 20 (bodyweight) Hamstring/Lower Back Stretch: 2 x 15 (empty bar) Calves:Seated Smith Machine Calf Raise: 6 sets to failure,followed by half reps to failure Between me and my partner Bonnie,we did 62 sets in just over an hour.........about 70 minutes.
One big marathon type workout which hurt like hell,and made me nauseous.
We both had doctors appointments so we had to get in and out fast and skipped cardio just for today.
I also have a helluva` cold so really had to tough this bad boy out! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by fit on Jan 10, 2008 16:26:45 GMT -5
Between me and my partner Bonnie,we did 56 sets in just over an hour.........about 70 minutes.
One big marathon type workout which hurt like hell,and made me nauseous.
We both had doctors appointments so we had to get in and out fast and skipped cardio just for today.
I also have a helluva` cold so really had to tough this bad boy out! ![;)](//storage.proboards.com/forum/images/smiley/wink.png) And you lost a leg... and had to walk barefoot five miles in the snow just to get to the gym... and performed CPR on a guy while at the gym... and also advised the President on what to do in the Middle East. DAMN! What CAN'T Timmy DO! LOL- seriously- All I have to do to get my butt moving is think about how hard you kick yours each day in the gym You're the man!
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Post by Tim Wescott on Jan 10, 2008 18:47:16 GMT -5
Between me and my partner Bonnie,we did 56 sets in just over an hour.........about 70 minutes.
One big marathon type workout which hurt like hell,and made me nauseous.
We both had doctors appointments so we had to get in and out fast and skipped cardio just for today.
I also have a helluva` cold so really had to tough this bad boy out! ![;)](//storage.proboards.com/forum/images/smiley/wink.png) And you lost a leg... and had to walk barefoot five miles in the snow just to get to the gym... and performed CPR on a guy while at the gym... and also advised the President on what to do in the Middle East. DAMN! What CAN'T Timmy DO! LOL- seriously- All I have to do to get my butt moving is think about how hard you kick yours each day in the gym You're the man! Thanks bro,I didn`t list that stuff because I didn`t want to sound like a braggart!!!! LOL ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Train hard!
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