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Post by Tim Wescott on May 8, 2008 17:17:52 GMT -5
Thanks guys...........haven`t really had time to try a chiro and so far have tried nothing else.
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Post by Tim Wescott on May 8, 2008 17:28:14 GMT -5
Thurs. May 8th..
Shoulders,Hamstrings/Posterior Chain:
Shoulders: Press Behind Neck Seated On Floor: 70-15 90-12 115-8 100-12 80-15 50-15 (lower slowly to ear lobes only and no lock-out)
Seated Behind The Back Laterals: 20-20 27.5-12 30-8 25-12 20-20
Behind The Back Cable Laterals: 2 x 15 with 2 plates
Cybex Seated Lateral Machine: 1 x 20 with 50 pounds
Face-Pulls: 5 plates-20 7 plates-15 9 plates-12 8 plates-15 6 plates-20
Standing Alternate Dumbell Press: 35 pounders to failure which by this time was only about 15 reps.....delts were fried!!!
Hamstrings/Posterior Chain:
Tri-Set: {Seated Leg Curls: 10 plates-15 12 plates-12 14 plates-10 {Lying Leg Curls: 70-12 70-12 70-6,drop to 50 for 8 more {Hyperextensions: 3 x 15 with bodyweight
One-Leged Seated Leg Curls: 1 x 15 with 5 plates
Cardio: Eliptical: 19 minutes HIT cardio = 201 calories.
Good one!!!!!!!!!!!!!!!!!!
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Post by fit on May 8, 2008 19:45:58 GMT -5
Looks like a great workout!
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Post by Roger on May 9, 2008 16:13:35 GMT -5
Going great Tim
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Post by Tim Wescott on May 10, 2008 7:16:02 GMT -5
Thanks guys,I`m trying!
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Post by Tim Wescott on May 10, 2008 7:28:08 GMT -5
Fri. May 9th.
Biceps/Triceps,Abs,Calves,Cardio:
Biceps/Triceps:
Super-Set # 1: {Barbell Curls: 60-12 80-10 100-10 120-8 70-15 {Light Pressdowns: 5 x 20 with 4 plates Triceps extremely sore from Wednesdays DB Pullovers so just trying to fill them with blood without causing too much more trauma to them.
Super-Set # 2: {Cybex Preachers: 50-12,plus 3 half reps from the top,and 3 more from the bottom 60-10 60-7,drop to 50 for 5 more {Cybex Triceps Extensions: 3 x 20 with 70 pounds
Super-Set # 3: {Bent-Forward Concentration Curls: 30-12 27.5-12 {Triceps Kickbacks: 20-20 15-20
Abs:
Tri-Set: {Rope-Crunches: 3 x failure {Crunches: 3 x failure {Vertical Leg Raise: 3 x failure
Calves: Cybex Rotary Calf Machine: 5 x failure plus half reps to failure-170 pounds
Cardio: Stadium Stairs: 2 circuits running stairs skipping a step at a time.
Pretty good week of training,and diet is spot on.............getting much tighter/leaner!!
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Post by loneagle on May 10, 2008 10:11:57 GMT -5
Nice workout, Tim!...Strong job on the curls with 120 x 8!
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Post by intenceman on May 11, 2008 20:21:07 GMT -5
Fri. May 9th.Biceps/Triceps,Abs,Calves,Cardio:Biceps/Triceps:Super-Set # 1:{Barbell Curls: 60-12 80-10 100-10 120-8 70-15 {Light Pressdowns: 5 x 20 with 4 plates Triceps extremely sore from Wednesdays DB Pullovers so just trying to fill them with blood without causing too much more trauma to them.Super-Set # 2:{Cybex Preachers: 50-12,plus 3 half reps from the top,and 3 more from the bottom 60-10 60-7,drop to 50 for 5 more {Cybex Triceps Extensions: 3 x 20 with 70 pounds Super-Set # 3:{Bent-Forward Concentration Curls: 30-12 27.5-12 {Triceps Kickbacks: 20-20 15-20 Abs:Tri-Set:{Rope-Crunches: 3 x failure {Crunches: 3 x failure {Vertical Leg Raise: 3 x failure Calves:Cybex Rotary Calf Machine: 5 x failure plus half reps to failure-170 pounds Cardio:Stadium Stairs: 2 circuits running stairs skipping a step at a time. Pretty good week of training,and diet is spot on.............getting much tighter/leaner!! I dont know how you ran stadiums after doing calves....... youre part machine!
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Post by Tim Wescott on May 13, 2008 16:32:45 GMT -5
Nice workout, Tim!...Strong job on the curls with 120 x 8! Thanks John,I`ve done more but lately my lower back has been bad.
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Post by Tim Wescott on May 13, 2008 16:43:12 GMT -5
Tues. May 13th.
Chest/Back,Lower Back,Abs:
Chest/Back:
Super-Set #1 : {Cybex Seated Bench Machine: 7 plates- 12 8 plates-10 9 plates- 10 10 plates- 10 8 plates- 12 {Pulldowns: 10 plates-12 11 plates-10 12 plates-10 13 plates-10 11 plates-12
Super-Set #2: {Smith Inclines: 5 x 12 with 135 {Low Cable Rope Rows To Waist: 5 x 12 with 10 plates
Super-Set #3 : {Flyes: 40-15 50-15 {Cybex Seated Rows: 10 plates-15 9 plates-15
Lower Back: Hyperextensions: 3 x 20 - bodyweight
Abs:
Tri-Set: {Rope-Crunches: 3 x failure-10 plates {Crunches: 3 x failure {Vertical Leg Raise: 3 x failure
Skipped legs yesterday----------------felt like total sh*t.
Weird week of training for me..........shoulders & arms tomorrow and may just do cardio on Thurs. & Fri.
My training partners going out of town and I`m feeling a bit burnt out.
We`ll see!
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Post by Roger on May 13, 2008 19:12:58 GMT -5
2 days of just cardio may be just what you need. You have been pushing it very hard lately. AS always great training.
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Post by Tim Wescott on May 15, 2008 6:07:16 GMT -5
Wed. May 14th.
Shoulders,Biceps/Triceps,Calves,Posterior Chain:
Shoulders: Cybex Seated Press: 5 plates-15 7 plates- 12 9 plates- 10 8 plates- 12 6 plates- 15
Behind The Back Laterals: 20-15 30-12 25-12 20-15
Cybex Seated Lateral Machine: 2 x 20 with 50 pounds
Incline Rear Delt Raise: 20-20 25-12 22.5-15 20-15
Face-Pulls: 2 x 20 with 5 plates
Biceps/Triceps:
Super-Set # 1 : {Seated Alternate Dumbell Curls: 3 x 12 with the 30 pounders {Lying Dumbell Extensions: 22.5-20 30-15 30-15
Super-Set # 2 : {Standing Cable Curls: 2 x 12 with 6 plates 1 x 15 with 5 plates {Bent-Forward Cable Extensions: 7 plates-20 8 plates-20 6 plates-30
Super-Set #3 : {Cybex Preacher Machine: 4 x 10 with 5 plates,followed by 3 half reps from the top,followed by 3 more half reps from the bottom {Pressdowns: 6 plates-20 8 plates-15 5 plates-30
Calves: Standing Calf Raise: 4 x failure,followed by half reps to failure,followed by stretching in bottom position
Posterior Chain: Reverse Hyperextension Machine: 45-15 70-12 90-12
Pretty good day!
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Post by fit on May 15, 2008 9:36:34 GMT -5
Looking good and strong, Tim!
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Post by Roger on May 16, 2008 19:30:49 GMT -5
Looks like you blasted hell out of shoulders & arms GOOD ONE!!!!!!!!!
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Post by loneagle on May 17, 2008 9:02:59 GMT -5
Nice job, Tim!
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Post by Tim Wescott on May 20, 2008 16:34:49 GMT -5
Tues. May 20th.Quads,Calves,Lower Back:Quads:One-Legged Leg Press: 2 plates a side-20 3 plates a side-20 4 plates a side-15 5 plates a side-15 Dumbell Lunges: 3 x 12 with the 25 pounders Leg Extensions: 2 x 12 with 70 pounds 1 x 20- with 50 pounds Adductor Machine: 90-20 110-20 Calves:Smith Machine Calf Raise: 5 x failure,followed by half reps to failure DC Calf Press: 1 x failure-300 pounds Lowrr Back:Hyperextensions: 1 x 20 - bodyweight Took it kind of easy as I missed legs last week.
I`ll probably still be crippled tomorrow!!
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Post by Intensity on May 21, 2008 6:20:54 GMT -5
Looks very solid for "come back" legs workout Tim!
By the way, with all those burning sets of 15 and 20 reps... that Wednesday's workout must have been terrible!
Nice work my friend!
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Post by Tim Wescott on May 22, 2008 6:22:59 GMT -5
Wed. May 21st.
Chest/Back,Abs,Cardio:
Chest/Back:
Super-Set # 1: {Cybex Bench Machine: 5 x 10 with 8 plates {Cybex Row Machine 5 x 10 with 10 plates
Super-Set # 2: {Smith Inlines: 1 x 12 with 135 3 x 10 with 150 pounds {Lat Pulldown: 1 x 12 qith 10 plates 3 x 10 with 12 plates
Super-Set # 3: {Flyes: 45-10 60-10 40-20 {Dumbell Pullovers: 70-10 80-10 50-20
Super-Set # 4: {Crossovers: 1 x 3 plates-25 reps {Seated Cable Row: 1 x 8 plates-15 reps
Abs:
Super-Set: {Roman Chair Situps: 2 x failure {Crunches: 2 x failure
Rope-Crunches: 2 x failure - 10 plates
Cardio: Walked on incline treadmill for 20 minutes = 210 calories
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Post by Tim Wescott on May 22, 2008 17:53:30 GMT -5
Thurs. May 22nd.
Shoulders,Hamstrings,Lower Back,Abs,Cardio:
Shoulders:
Pre-Exhaust Super-Set: {Cybex Seated Lateral Machine: 50-20 70-20 90-12 70-15 50-20 {Cybex Seated Press Machine: 5 Plates-20 7 plates-12 9 plates-6 7 plates-10 5 plates-15
Behind The Back Laterals: 3 x 20 with the 20 pounders I go,you go!
Incline Rear Delt Raise: 17.5-20 25-12 30-12 22.5-15 17.5-20
Face-Pulls: 5 plates-20 4 plates-30
Hamstrings: Lying Leg Curls: 50-20 70-15 90-8 110-6 50-15
One-Legged Seated Leg Curls: 6 plates-10 5 plates-12 4 plates-alternate each leg10 reps per leg,then 10 more reps per leg=20 reps
Lower Back: Hyperextensions: 3 x 20 - bodyweight
Abs:
Tri-Set: {Rope-Crunches: 10 plates-50 11 plates-35 {1/4 Situps On slant Board: 2 x 25 {Crunches: 2 x 75
Cardio: Walked 20 minutes on incline treadmill = 210 calories
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Post by intenceman on May 22, 2008 19:05:19 GMT -5
Looking great as always!
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