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Post by Tim Wescott on Apr 3, 2008 7:13:25 GMT -5
Wed. April 2nd.
Back,Traps,Abs,Cardio:
Back: Seated Cable Rows: 5 x 10 with 9 plates I go,you go style!
Underhand Grip Pulldowns: 5 x 10 with 10 plates I go,you go style!
Dumbell Pullovers: 70-12 80-10 90-8
Cybex Seated Row Machine: 2 x 20 with 8 plates
Traps: Dumbell Shrugs: 70-20 80-15 90-15
Cardio: Walked on inclined treadmill for 40 minutes = 415 calories
Abs:
Tri-Set: {Roman Chair Situps: 3 x failure {Crunches: 3 x failure {Lying Leg Raise: 3 x failure
Awesome workout !!
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Post by Roger on Apr 3, 2008 14:40:34 GMT -5
Solid as a rock, good one
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Post by mrky03 on Apr 3, 2008 17:08:51 GMT -5
Thanks guys!! Joel,I may do a USBF contest in June or an NPC one in Rochester............both in upstate N.Y.,.............if not it`ll only be the MAsters Nats,and at the end of the season,the NABBA Nats. That sounds like plenty!!
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Post by Tim Wescott on Apr 3, 2008 17:18:55 GMT -5
Thurs. April 3rd.Shoulders & Hamstrings:Shoulders:Seted Dumbell Press: 40-12 50-10 60-8 40-12 Tri-Set:{Plate Front Raise: 25 pound plate-15 35 pound plate-12 45 pound plate-12 25 pound plate-20 {Behind The Back Laterals: 15-15 25-12 30-12 17.5-20 {Bent-Over Laterals: 30-15 40-12 50-8 25-20 Hamstrings:Seated Leg Curls: 10 plates-12 12 plates-12 Seated One-Legged Leg Curls: 5 plates-12 each leg 6 plates-12 each leg Had to cut it short as I had some appointments.
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Post by Tim Wescott on Apr 4, 2008 13:53:43 GMT -5
Fri. April 4th.
Biceps/Triceps,Cardio:
Biceps/Triceps:
Super-Set # 1 : {Seated Alternate DB Curls: 30-12 40-10 50-10 60-5 30-15 {Lying DB Extensions: 25-20 35-15 45-8 35-12 25-20
Super-Set # 2 : {E-Z Bar Preacher Curls: 50-12 60-12 70-12 {Seated French Press: 60-15 70-15 80-12
Super-Set # 3 : {Cable Curls: 6 plates-12 5 plates-15 {Bent-Forward Cable Extensions: 8 plates-20 10 plates-20
Pressdowns: 6 plates-20 5 plates-20
Cardio: walked on indoor track for 30 minutes.
definately brought it up a notch this week both in training and diet.
Lost a bit of power on some of the heavier exercises/sets,but I`m out of the comfort zone and looking to improve!!
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Post by gti steve on Apr 4, 2008 13:56:07 GMT -5
Looking GREAT Tim!!!
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Post by intenceman on Apr 4, 2008 19:42:38 GMT -5
Look very much back on track Tim! What's your bodyweight? Pics?
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Post by RUBICON19 on Apr 5, 2008 8:47:40 GMT -5
Nice work Tim! Keep the focus!
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Post by mrky03 on Apr 5, 2008 10:41:55 GMT -5
Looks like you're on track to be in top shape again this year! #bowdown3ht#
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Post by Tim Wescott on Apr 8, 2008 7:05:27 GMT -5
Mon. April 7th.
Quads & Calves:
Quads:
Pre-Exhaust Super-Set: {Leg Extensions: 50-15 70-12 70-12 70-12 70-12 {Cybex Lying Leg Sled: 8 plates-15 9 plates-12 9 plates-12 9 plates-12 9 plates-12
Adductor Machine: 90-20 130-20 150-20
Calves: Cybex Rotary Calf Machine: 6 sets to failure plus half reps to failure
Fast & furious!!
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Post by Intensity on Apr 8, 2008 18:29:06 GMT -5
"Lost a bit of power on some of the heavier exercises/sets, but I`m out of the comfort zone and looking to improve!!"
I can feel the focus! AWESOME TIM!!! By the way, is that what you call "lost a bit of power":
Super-Set # 1 : {Seated Alternate DB Curls: 30-12 40-10 50-10 60-5 30-15
Looks very good to me! Isn't heavier than usual?
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Post by Tim Wescott on Apr 8, 2008 18:40:13 GMT -5
My best alternate dumbell curl seated is 65-5 reps Mo,but I haven`t done them in a long time because of my back. It hurts at times just to bend over and pick them up.
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Post by Tim Wescott on Apr 8, 2008 18:45:36 GMT -5
Tues. April 8th.
Chest,Abs,Cardio:
Chest: Cybex Seated Bench Machine: 8 x 8 with 8 plates I go,you go style..................about 30 seconds rest between sets made it intense!!
Smith Inclines: 135-12 155-8 185-6 135-10- 1 +1/2 reps = 1 rep These were heavy due to a huge pump and fatigue from the benches.
Pec-Deck: 5 plates-12 plus 8 half reps 6 plates-12 plus 8 half reps plates-12 plus 8 half reps
Abs:
Tri-Set: {Top Secret Roman Chair Situps ;D: {Crunches: {Lying Leg Raise: 3 sets to failure on all sets = 9 sets total
Cardio: 30 minutes walking on outdoor track.
Good intense workout!
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Post by Tim Wescott on Apr 10, 2008 6:52:29 GMT -5
Wed. April 10th.Back,Abs,Cardio:Back:Seated Cable Rows: 5 x 10 with 10 plates I go,you go style! Underhand Grip Pulldowns: 5 x 10 with 10 plates I go,you go style! Dumbell Pullovers: 3 x 12 with 70 pound dumbell Cybex Seated Row Machine: 2 x 20 with 9 plates Cardio:Stadium Stairs-1 round so far.............gotta` work these killers back in slowly!! Abs:Super-Set:{Roman Chair Situps: 3 x failure {rope-Crunches: 3 x failure-10 plates Not a bad day...............everything was done fast with very little rest.......I go,you go style with my partner.
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Post by fit on Apr 10, 2008 7:00:43 GMT -5
Wed. April 10th.Cardio:Stadium Stairs-1 round so far.............gotta` work these killers back in slowly!! #bbravosmiley8hh#
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Post by mrky03 on Apr 10, 2008 19:37:51 GMT -5
Way to KILL it Tim!!!
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Post by Tim Wescott on Apr 11, 2008 5:48:02 GMT -5
Thurs. April 10th.
Shoulders,Hamstrings,Cardio:
Shoulders:
Pre-Exhaust Super-Set: {Cybex Seated Lateral Machine: 50-20 70-15 50-20 {Cybex Seated Press Machine: 3 x failure with 5 plates
Seated Laterals Behind Back: 12.5-20 15-20 20-15
Face-Pulls: 5 plates-20 6 plates-20 7 plates-15 4 plates-25
Hamstrings: Lying Leg Curls: 3 x-failure plus half reps with 70 pounds
Seated Unilateral Leg Curls: 3 x failure with 5 plates
Cardio: 30 minutes walking on indoor track.
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Post by fit on Apr 11, 2008 5:59:54 GMT -5
I need to try face pulls.
When's your next comp, Tim?
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Post by Tim Wescott on Apr 11, 2008 20:29:11 GMT -5
Face- Pulls are great Chris.............give `em a shot.
I`m planning on doing a USBF contest in June,but it`s iffy.
Definately hitting the NPC Masters Nationals,and the NABBA Nationals.
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Post by Tim Wescott on Apr 11, 2008 20:38:03 GMT -5
Fri. April 11th.
Biceps/Triceps,Abs,Cardio:
Biceps/Triceps:
Super-Set # 1: {Barbell Preachers: 50-12 60-12 70-10 80-10 plus 6 half reps....3 from bottom,3 from top positions 60-12 {Triceps Dips Between Benches: 20-bodyweight 20-1-45 pound plate in lap 15-2-45 pound plates in lap,drop one plate and do 5 more 20-1-45 pound plate in lap 25-bodyweight
Super-Set # 2: {Cable Curls: 5 plates-12 6 plates-12 7 plates-12 8 plates-10 5 plates-12 {Bent-Forward Cable Extensions: 8 plates-15 10 plates-15 12 plates-12 9 plates-20 7 plates-30
Super-Set # 3: {Drag Curls: 2 x 12 with 50 pound barbell {Triceps Cable Kickbacks 1 x 20 with 2.5 plates 1 x 15 with 2.5 plates
Pressdowns: 1 x 50 with 5 plates
Abs:
Super-Set: {Crunches: 3 x failure {Lying Leg Raise: 3 x failure
Cardio: 15 minutes on the Eliptical = 155 calories
Very fast paced,insane pump, and lots of energy!!
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