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Post by intenceman on Apr 24, 2008 1:19:47 GMT -5
Hard and fast! Man you jam through a lot! Diet looks awesome as usual.
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Post by Tim Wescott on Apr 24, 2008 6:48:01 GMT -5
Looks great, Tim.....isn't your first show coming up? Keith Thanks Keith,I may do a USBF show in June but if I decide not to,I`m only gonna` do the Masters Nats and NABBA Nats. The reason for the USBF show is that I`m trying to get my partner ready for it...........it`ll be her first contest and I figured I`d do it with her and for some moral support.
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Post by Tim Wescott on Apr 24, 2008 6:52:58 GMT -5
Tues. April 22nd.
Chest,Abs,Cardio:
Chest: Cybex Seated Bench Press: 10 x 10 with 7.5 plates (about 20-30 seconds rest between sets............makes it tough)
Smith Inclines: 3 x failure-150 pounds (1 and 1/2 reps equals 1 full rep)
Crossovers: 2 x 20 with 4 plates,then 3 plates a side
Abs:
Super-Set: {Rope-Crunches: 3 x failure-10 & 11 plates {Crunches: 3 x failure
Cardio: 40 minutes walking on outdoor track
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Post by Tim Wescott on Apr 24, 2008 7:00:15 GMT -5
Wed. April 23rd.Back,Traps,Abs,Cardio:Back:Cybex Seated Row Machine: 10 x 10 with 10 plates (20-30 second rest periods) V-Bar Pulldowns: 3 x 12 with 10 plates (I go,you go) Dumbell Pullovers: 2 x 12 with 70 pounds Traps:One-Arm Dumbell Shrugs: 3 x failure with 50 pounds (no rest,just kept alternating sides/arms...........great peak contraction) Abs:Tri-Set:{Roman-Chair Situps: 2 x failure {Crunches: 2 x failure {Lying Leg Raise: 2 x failure Cardio:30 minutes walking on outdoor track On a sidenote,my back is getting worse...........can barely bend over at all. I`m actually thinking of seeing a doc.
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Post by Roger on Apr 24, 2008 17:57:54 GMT -5
Sorry to hear about you back Tim. Doctor really do help sometimes LOL
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Post by Tim Wescott on Apr 25, 2008 9:10:24 GMT -5
I know Rog,but I have to be almost dead before I see one!!
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Post by Tim Wescott on Apr 25, 2008 9:23:36 GMT -5
Thurs. April 24th.
Shoulders,Hamstrings/Posterior Chain:
Shoulders: Press Behind Neck Seated On Floor: 85-12 95-121 105-10 80-15 Old school move I just remembered recently.........try `em out!!
Sit on floor with legs straight out in front of you,back up against a flat exercise bench,put bar on bench behind you,have training partner hand you the bar...proceed to do press behind neck.
You may have to put some 45 pound plates on the bench and have your partner sit on it behind you while spotting or use a bench that`s anchored into the floor..........this will prevent it from sliding while pressing.
Totally isolates delts as legs are taken out of the equation.
Seated Behind The Back Laterals: 15-20 20-15 25-12 22.5-12
Face Down On Incline Rear Delt Exts: 15-15 20-12 25-12 15-20 Lie on bench while holding bells and extend backwards.....kind of like kickbacks for the rear delt but the elbows do not bend.........felt great!!
E-Z Bar Front Raise: 30-20 40-15 50-12
Hamstrings/Posterior Chain:
Super-Set: {Nautilus Lying Leg Curls: 50-20 60-15 70-12 80-10 60-15 Did the first 2 sets while up on my forearms to better isolate hammies.....also did some half reps on the heavier sets {Reverse Hyper Machine: 25-20 50-15 70-15 80-15 Trying to re-hab my aching back with these.
Cardio: 18 minutes HIT cardio on eliptical =205 calories.
Good one!!!!!!!!!!!!!
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Post by fit on Apr 25, 2008 10:26:26 GMT -5
Creative work there, Tim. How do you feel that behind the neck floor press benefits?
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Post by Tim Wescott on Apr 27, 2008 9:43:36 GMT -5
Creative work there, Tim. How do you feel that behind the neck floor press benefits? Thanks Chris.......it makes the movement very strict for better isolation.
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Post by Tim Wescott on Apr 27, 2008 9:53:17 GMT -5
Fri. April 25th.
Biceps/Triceps,Abs,Cardio:
Biceps/Triceps:
Super-Set # 1: {Straight Bar Preacher Curls: 60-12 70-12 80-10 +2 assisted forced reps,followed by 3 half reps from the top,then 3 more from the bottom 70-10 +2 assisted forced reps,followed by 3 half reps from the top,then 3 more from the bottom 60-12 {Seated French Press: 70-12 80-12 90-8 60-15 50-20
Super-Set # 2: {Standing Cable Curls: 5 plates-12 6 plates-12 7 plates-12 8 plates-12 9 plates-12 {Pressdowns: 5 plates-1 6 plates-15 7 plates-15 8 plates-15 7 plates-12
Super-Set # 3: {Lying Cable Curl on Pulldown Machine: 2 x 12 with 4 plates {Bent-Forward Cable Extensions: 7 plates-25 8 plates-25
Abs:
Super-Set: {Crunches: 3 x failure {Lying Leg Raise: 3 x failure
Cardio: Stadium Stairs: 2 rounds with a 1/4 mile walk on outdoor track between each round.
I`ll build up to 4 rounds over time.
Good week of training!
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Post by Roger on Apr 27, 2008 15:53:33 GMT -5
In the zone and gaining momentum. NICE!!!!!!!!!!!
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Post by Tim Wescott on Apr 29, 2008 8:25:56 GMT -5
Mon. April 28th.
Quads,Calves,Posterior Chain:
Quads: Leg Press: 2 plates a side-20 reps 3 plates a side-20 reps 4 plates a side-20 reps 5 plates a side-20 reps 6 plates a side-15 reps 2 plates a side-45 reps
Leg Extensions: 2 x 15 with 70 pounds 1 x 25 with 50 pounds
Dumbell Lunges: 3 x 12 with the 20 pounders
Adductor Machine: 1 x 20 with 110 pounds
Calves: Leg Press Calf Raise: 2 x failure,Dogcrapp style
Posterior Chain: Reverse Hyperextension Machine: 3 x 15 with 60 pounds
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Post by Intensity on Apr 29, 2008 11:03:49 GMT -5
Fri. April 25th.Biceps/Triceps,Abs,Cardio:Biceps/Triceps:Super-Set # 1:{Straight Bar Preacher Curls: 60-12 70-12 80-10 +2 assisted forced reps,followed by 3 half reps from the top,then 3 more from the bottom 70-10 +2 assisted forced reps,followed by 3 half reps from the top,then 3 more from the bottom 60-12 Tim, i'm getting an orgasm reading this Excellent work my friend!
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Post by RUBICON19 on Apr 29, 2008 13:03:51 GMT -5
Creative work there, Tim. How do you feel that behind the neck floor press benefits? Tim is like the Martha Stewart of lifting!
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Post by RUBICON19 on Apr 29, 2008 13:04:25 GMT -5
Fri. April 25th.Biceps/Triceps,Abs,Cardio:Biceps/Triceps:Super-Set # 1:{Straight Bar Preacher Curls: 60-12 70-12 80-10 +2 assisted forced reps,followed by 3 half reps from the top,then 3 more from the bottom 70-10 +2 assisted forced reps,followed by 3 half reps from the top,then 3 more from the bottom 60-12 Tim, i'm getting an orgasm reading this Excellent work my friend!
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Post by Intensity on Apr 29, 2008 17:59:57 GMT -5
Tim, i'm getting an orgasm reading this Excellent work my friend! #smileydidisaythat8ws# #drool3xm#
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Post by intenceman on Apr 29, 2008 20:37:03 GMT -5
That leg workout looks like it burned...... nice!
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Post by Tim Wescott on Apr 30, 2008 8:24:43 GMT -5
Orgasm???
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Post by Tim Wescott on Apr 30, 2008 8:39:39 GMT -5
Tues. April 29th.
Chest,Abs,Cardio:
Chest: Cybex Seated Bench Machine: 4 plates-15 (warmup) 8 plates-12 10 plates-12 12 plates-8 14 plates-5 8 plates-12 7 plates-12
Smith Inclines: 4 x 10 with 150 pounds---I go,you go style.
Crossovers: 3 plates-20 4 plates-20 4 plates-20
Abs:
Super-Set: {Rope-Crunches: 10 plates-50 10 plates-40 10 plates-35 {Crunches: 1 x 75 1 x50 1 x 40
Cardio: 30 minutes on inclined treadmill = 301 calories
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Post by Roger on May 1, 2008 14:54:43 GMT -5
Training looking great Tim
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