2008 - On A Mission !

[Tim Wescott]

Thanks Rog!!

[Tim Wescott]

Wed. April 30th.

Back,Abs,Cardio:

Back:
Leaning Pulldowns:
105-20 (warmup)
130-12
150-12
165-12
140-12
130-15
These are done very strict,kind of like a combo of Pulldowns and Cable Rows.

Two-Arm DB Rows On Incline:
45-15
60-12
45-12
45-12

Wide Pulldowns To Chin:
10 plates-15
12 plates-10
11 plates-12

Cybex Seated Row Machine:
8 plates-20
7 plates-20

Kneeling Straight-Arm Pulldowns:
1 x 20 with 6 plates

Abs:

Super-Set:
{Crunches:
3 x failure
{Lying Leg Raise:
3 x failure

Cardio:
30 minutes walking on inclined treadmill=320 calories

[Tim Wescott]

Thurs. May 1st..

Shoulders,Hamstrings/Posterior Chain:

Shoulders:
Press Behind Neck Seated On Floor:
70-15
4 x 12 with 90 pounds


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.

Totally isolates delts as legs are taken out of the equation.

Seated Behind The Back Laterals:
15-30
25-12 + 3 forced reps
22.5-15
20-15
15-20

Face Down On Incline Rear Delt Exts:
17.5-15
25-15
25-15
20-20
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!!

Face-Pulls:
6 plates-20
5 plates-20

Hamstrings/Posterior Chain:

Super-Set:
{Nautilus Lying Leg Curls:
60-20
80-12
100-6,drop to 80 for 6 more,drop to 60 for 8 more, totalling 20 reps
80-10
70-12
{Reverse Hyper Machine:
5 x 12-15 with 80 pounds

One-Legged Seated Leg Curls:
3 x 15 with 5 plates

Cardio:
Stadium Stairs:
2 rounds with a 1/4 milwe walk on outdoor track between rounds

Abs:

Super-Set:
{Crunches:
3 x failure
{Lying Leg Raise:
3 x failure

[mrky03]

Great training intensity as usual Tim! There's no doubt that you put your heart and sole into it!

When you do glute ham raises, what equipment do you use to do the exercise? I've just started doing it and it works pretty well on our hyper ex. machine. Wish we had a regular glute ham raise machine though.

[Tim Wescott]

Thanks Joel............my gym has both a Reverse Hyperextension Machine as well as two GHR Machines.

It`s a great gym for a college gym.............has two sets of dumbells,one from 5-100 pounds,and the other from 5-150 pounds,tons of benches,power racks,and over 30 Olympic sets,but no Hack Machine or Calf Raise machine other than the Cybex Rotary Calf thingy!!

Another option when doing the GHR is to kneel on a Pulldown Machine seat facing backwards with your feet under the kneepads,and do them like that.

Very hard but if you use your hands or a short bar or stick to assist you they can be pretty brutal.

[Tim Wescott]

Fri. May 2nd.

Biceps,Triceps,Cardio:

Something different for me this time around.

I did a Tri-Set for the biceps and while my partner was doing heres,I rested,then we did a Tri-Set for the triceps,and alternated each bodypart for 5 Tri-Sets a peice.

Just went light and attempted to get a maximum pump as I have hit arms prett heavy for a few weeks in a row now.

weights were all too light but still a great workout.

Biceps:

Tri-Set:
{Barbell Curls:
5 x 8 with 70 pounds
{Cable Preacher Curls:
5 x 8 with 5 plates
{Seated Alternate Dumbell Curls:
5 x 8 with the 30 pounders

Alternated for all 5 sets with the following:

Triceps:

Tri-Set:
{Lying Dumbell Extensions:
5 x 10 with the 30 pounders
{Triceps Dips Between Benches:
5 x 10 with 75 pounds in lap
{Pressdowns:
5 x 10 with 6 plates

Biceps Finishing Exercise:

Up And Down The Rack DB Curls:
35-5,30-5,27.5-5,25-5,22.5-5,22.5-5,25-5,27.5-5,30-5,35-5
BRUTAL!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Triceps Finishing Exercise:
Cybex Seated Triceps Ext. Machine:
2 x 20-30 with 5 + 6 plates

Cardio:
Walked on indoor track for 20 minutes.

[loneagle]

Nice job, Tim!...The down the rack D/B curls are a real killer by themselves!

[Roger]

Killer arm day Tim

[fit]

Really inspiring as always, Tim!

[Intensity]

I agree this arm session is truly inspiring! But that doesn't mean you can take it easy now ... so what's new my friend?

[Tim Wescott]

Thanks guys !!

Still here Mo,just been a bit busy.

[Tim Wescott]

Mon. May 5th.

Quads & Calves:

Quads:
Unilateral Leg Press:
2 plates- 20 reps
3 plates- 20 reps
4 plates- 15 reps
5 plates- 12 reps
6 plates- 10 reps
7 plates- 10 reps
4 plates- 15 reps

Leg Extensions:
50-20
70-15
90-12
70-15
50-20

Adductor Machine:
2 x 20 with 110 pounds

Calves:
Standing Calf Raise:
5 x failure,followed by half reps to failure

[Tim Wescott]

Tues. May 6th.

Chest,Abs,Cardio:

Chest:

Tri-Set:
{Smith Inclines:
3 x 10 with 150 pounds
{Flyes:
3 x 10 with the 40`s (pause at bottom for 3 seconds
{Dips:
3 x 10
Absoulutely no rest

Crossovers:
4 plates a side-15
4 plates a side-15
3 plates a side-20

Cybex Seated Bench Press:
170-6,drop to 150 for 6 more,drop to 130 for 8 more
Triple Drop-Set

Abs:

Giant-Set:
{Rope-Pulldowns:
11 plates-3 sets to failure
{Roman-Chair Situps:
3 x failure
{Crunches:
3 x failure
{Lying Leg Raise:
3 x failure

Cardio:
Walked a quick paced mile on outdoor track

[mrbeefy]

Ouch!
My ABS hurt just reading your AB workout!

Doing great my brother! Keep at it!

Frank

[mrky03]

May 7, 2008 6:32:08 GMT -5 mrbeefy said:

Ouch!
My ABS hurt just reading your AB workout!

Doing great my brother! Keep at it!

Frank

Tim is MACHINE!

[Tim Wescott]

Thanks guys!!

Joel,I feel like a broken down machine lately with this aching lower back injury.

[Tim Wescott]

Wed. May 7th.

Back,Traps,Abs,Cardio:

Back:
Lying Barbell Rows:
100-15
115-12
135-5
150-5
110-15

DC rack Chins:
3 x failure

Seated Cable Rows:
8 plates-15
10 plates-12
12 plates-10

Dumbell Pullovers:
70-12
80-10
90-10

Cybex Seated Row Machine:
11 plates-16,plus 4 forced reps

Traps:
Dumbell Shrugs:
3 x 20 with the 75 pounders

Abs:

Super-Set:
{Roman-Chair Situps:
3 x failure
{Crunches:
3 x failure

Cardio:
30 minutes walking on outdoor track.

[mrky03]

May 7, 2008 17:03:08 GMT -5 Tim Wescott said:

Thanks guys!!

Joel,I feel like a broken down machine lately with this aching lower back injury.

I've been dealing with it too for the past few month's. Thankfully my chiroprator has "fixed" it! I'm pretty much back to normal. I need to pay attention to what I do to keep this from flairing up in the future.

I hope you get your back problems resolved, Tim. It really does hamper not only your training but just life in general also.

[Roger]

Even with your back bothering you- you still one bad dude. Keep it up Tim

[intenceman]

Tim, have you tried active release therapy or hydrotherapy?