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Post by Roger on Apr 12, 2008 12:26:03 GMT -5
KILLER ARM day, You on the mark Tim keep it up
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Post by intenceman on Apr 13, 2008 0:18:26 GMT -5
Looking good Tim. How's your bodyweight/ condition?
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Post by Tim Wescott on Apr 14, 2008 13:07:47 GMT -5
Thanks guys!! Starting to lean out nicely...........no clue what I`m weighing,but I know I lost some weight. Gonna` be tough to try to get down to Lightweight and keep muscle but I`ve got time.
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Post by Tim Wescott on Apr 14, 2008 13:15:18 GMT -5
Mon. April 14th.Quads & Calves:Quads:Unilateral Leg Presses: 2 plates a side- 20 reps 3 plates a side- 15 reps 4 plates a side- 12 reps 5 plates a side- 10 reps 6 plates a side- 10 reps 7 plates a side- 10 reps **New PR**4 plates a side- 20 reps Dumbell Lunges: 20-12 20-12 30-12 Leg Extensions: 70-15 90-12 110-8,drop to 90 for 6 more,drop to 70 for 6 more= triple drop set for 20 reps Adductor Machine: 110-20 150-15 Calves:1 set of Doggcrapp calf work after a light warmup. (These were tougher than I thought they`d be,and extremely painful!!!) Can barely walk right now!!
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Post by fit on Apr 14, 2008 14:05:59 GMT -5
Great leg blast, Tim!
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Post by Roger on Apr 15, 2008 5:59:57 GMT -5
Leg day don't you just love it #k0104ne# #k0104ne#
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Post by Tim Wescott on Apr 15, 2008 13:42:29 GMT -5
Thanks guys..........my legs are mucho sore today!!
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Post by Tim Wescott on Apr 15, 2008 13:47:26 GMT -5
Tues. April 15th.
Chest,Abs,Cardio:
Chest: Cybex Seated Bench Machine: 6 x 6 with 9 plates (too light)
Smith Inclines: 6 x 6 with 170 pounds
Flyes: 50-12 60-10
Crossovers: 4 plates-20 drop to 3 plates for 10 more
All sets done in an I go,you go style!!
Abs:
Super-Set: {Inverted Situps On GHR Machine: 2 x failure {Crunches: 2 x failure
Rope-Crunches: 2 x failure with 10 + 11 plates respectively
Crunches: 2 x 50
Cardio: 30 minutes walking on outdoor track.
Down to 162 pounds..........should have no problem (hopefully),getting down to the Lightweight Class for the Masters Nats.
Good one!
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Post by mrbeefy on Apr 15, 2008 14:28:52 GMT -5
Everything looks on point Tim! Workout / diet looking right on schedule. I know you will dial it in perfectly (you always do!).
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Post by Tim Wescott on Apr 17, 2008 8:55:04 GMT -5
Wed. April 16th.
Back,Calves,Cardio:
Back: Lying Barbell Rows: 5 x 12 with 100 pounds
Pulldowns Behind Neck: 8 plates-12 9 plates-12 9 plates-12 8 plates-12
Dumbell Pullovers: 65-15 75-12 85-12
Seated Cable Rows: 2 x 20 with 8 plates
Kneeling Stiff-Arm Pulldowns: 1 x 20 with 6 plates
Calves: 1 set of Dogcrapp Leg Press Calf Raises to failure after a warmup set.
Cardio: 30 minute brisk walk on outdoor track.
(Should have went a bit heavier but I was training with little to no rest as usual.
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Post by Intensity on Apr 17, 2008 20:28:33 GMT -5
Down to 162 pounds..........should have no problem (hopefully),getting down to the Lightweight Class for the Masters Nats. You were a middleweight last year, am I right? Last time we saw you as a Lightweight is in 2002 or something like that? I'm impatient to see your 2008 final package, I'm sure it's going to be something very impressive, as usual! By the way, how is your back?
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Post by Roger on Apr 18, 2008 3:59:28 GMT -5
Looks like everything is going great Tim. You really help me to stay motivated when I read your journal. Thanks for being here
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Post by Tim Wescott on Apr 18, 2008 8:15:33 GMT -5
Thanks Rog,the feeling is mutual! Mo,my back is a complete mess.....been bothering me very much lately for the past 5-6 days. It hurts to put on shoes and hard to even reach the laces to tie them. As far as going down to the Lightweight Class goes,the last time I entered the NPC Masters Nationals,I was a Middleweight but looked as if I never even lifted weights copmpared to the others in my class. I felt like I had mistakenly entered an IFBB Pro contest!! LOL As a lightweight,I have placed twice there. In looking at past pics of the contest,I beleive I can place in the Over-40 and possibly upset and win in the Over-50 if I can get ripped to the bone....we`ll see . Here`s what I have been eating every day..............each day is exactly the same with a light carbup on weekends. Meal # 1-Pre-Workout: 1 scoop whey in water Meal #2 -Post-Workout: 2 scoops whey in water 7.5 grams creatine monohydrate Meal # 3: 8 eggwhites 2 whole eggs Crystal-Lite Meal # 4: 4-5 oz. boiled chicken breast lg. sald w vinegar & oil Crystal-Lite Meal # 5: 4-5 oz. boiled chicken breast lg. sald w vinegar & oil Crystal-Lite Meal # 6: 4-5 oz. boiled chicken breast water I also allow myself 2-3 rice cakes with natural peanut butter and sugar-free jelly if I`m starving. As the diet goes on and I get closer,it`s back to 3 cans of tuna,2 shakes,and one beef meal.
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Post by Tim Wescott on Apr 18, 2008 8:24:08 GMT -5
Thurs. April 17th.
Shoulders,Hamstrings,Lower Back,Abs,Cardio:
Shoulders:
Giant-Set: {Seated Dumbell Press: 3 x 12 with the 40 pounders {Laterals Behind The Back: 3 x 12 with the 20 pounders {Single Dumbell Front Raise: 4 x 12 with the 35 {Incline Rear Delt Raise: 3 x 12 with the 17.5 BRUTAL!!!!!
Cybex Seated Lateral Machine: 90-8,drop to 70 for 8 more.drop to 50 for 9 more,drop to 30 for 10 more..total of 35 reps
Cable Upright Rows: 4 plates-20 6 plates-12 5 plates-15
Hamstrings: Seated Leg Curls: 5 x 12 with 9 plates
Lying Leg Curls: 70-12 70-12 50-20
Lower Back: Hyperextensions: 2 sets of 20 reps (bodyweight)
Abs:
Super-Set: {Rope-Crunches: 3 x failure-10 + 11 plates {Crunches: 3 x failure
Cardio: 21 minutes HIT cardio on eliptical=200 calories
We knocked this out in no time flat.....real fast and intense .........the way I like it!
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Post by fit on Apr 18, 2008 9:38:07 GMT -5
Giant-Set:{Seated Dumbell Press: 3 x 12 with the 40 pounders {Laterals Behind The Back: 3 x 12 with the 20 pounders {Single Dumbell Front Raise: 4 x 12 with the 35 {Incline Rear Delt Raise: 3 x 12 with the 17.5 BRUTAL!!!!! woohoo! I gotta try this.
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Post by Tim Wescott on Apr 19, 2008 7:28:30 GMT -5
Fri. April 18th.
Biceps/Triceps,Abs,Cardio:
Biceps/Triceps:
Super-Set: {Seated Alternate Dumbell Curls: 30-15 {Skullcrushers: 70-20
Tri-Set: {Seated Alternate Dumbell Curls: 40-10 {Skullcrushers: 90-12 {Cable Preachers: 4 plates-10
Giant-Set # 1: {Seated Alternate Dumbell Curls: 40-10 {Skullcrushers: 90-12 {Cable Preachers: 5 plates-10 {Pressdowns: 5 plates-20
Giant-Set # 2: {Seated Alternate Dumbell Curls: 40-10 {Skullcrushers: 90-12 {Cable Preachers: 5 plates-10 {Pressdowns: 6 plates-20
Giant-Set # 3 {Seated Alternate Dumbell Curls: 40-10 {Skullcrushers: 90-12 {Cable Preachers: 4 plates-10 {Pressdowns: 6 plates-15
Giant-Set # 4: {Seated Alternate Dumbell Curls: 30-15 {Skullcrushers: 70-15 {Cable Preachers: 3.5 plates-12 {Pressdowns: 5 plates-20
Cybex Preacher Machine: 5 plates-15 plus 3 half reps from the top,followed by 3 half reps from the bottom
Bent-Forward Cable Extensions: 8 plates-20 10 plates-12 9 plates-15
Abs:
Super-Set: {Crunches: 3 x failure {Lying Leg Raise: 3 x failure
Cardio: 2 rounds of stadium stairs with a 1/4 mile walk on track between rounds...........GRUELLUING!!!!!!!!!!!
Good solid week of training..............now for some clean carbs on the weekend.
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Post by Roger on Apr 19, 2008 12:32:35 GMT -5
My arms are pumped just reading that one. #bowdown3ht#
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Post by Intensity on Apr 21, 2008 12:39:56 GMT -5
This arms session is ridiculous ON A MISSION!
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Post by Tim Wescott on Apr 22, 2008 6:36:12 GMT -5
Mon. April 21st.
Quads & Calves:
Quads:
Super-Set: {Unilateral Dumbell Lunge: 4 x 12 with the 20 pounders {Unilateral Leg Press: 4 x 13 with 4 plates a side
Leg Extensions: 3 x 15 with 70 pounds
Adductor Machine: 110-20 150-15
Calves: Smith Machine Calf Raise: 6 x failure,followed by half reps to failure
DC Calf Press: 1 x failure
Short and sweet!!
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Post by masterschamp on Apr 22, 2008 10:09:52 GMT -5
Looks great, Tim.....isn't your first show coming up?
Keith
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