2008 - On A Mission !

[EBA84]

admin said:

Thanks everybody.....I hope to be better this year than last year.

I guess we all do huh?

Now lets do it!!!

Don't think that will be a problem for you. Last year was the best you ever looked. I know you are more focused this year because of it and will look even better.

[intenceman]

The Timinator rolls on.. And on..and on. What's your BW?

[Tim Wescott]

Thanks Eric,I`m training much more intensely now and rying to take it up a notch.

James,I`ve gained some weight,but it wasn`t in my plans this year to get really heavier.

I`m gonna` drop down a weight class as I think I have a much better chance to place at the Masters Nats if I do so.

[Tim Wescott]

Fri. Jan. 11th.

Biceps,Triceps,Cardio,Abs:

Biceps/Triceps:

Tri-Set # 1:
{Standing Alternate Dumbell Curls:
35-12
45-8
40-10
{Lying Dumbell Extensions:
25-20
35-15
45-12
{Preacher Curls:
50-12 plus 6 half reps
70-12
60-12

Tri-Set # 2:
{Seated French Press:
70-15
80-12
90-8
{Cable Preachers:
4 plates-15
6 plates-10
5 plates-12
{Pressdowns:
5 plates-20
7 plates-15
6 plates-20

Super-Set:
{Standing Cable Curls:
6 plates-15
5 plates-15
{Bent-Forward Cable Extensions:
8 plates-20
7 plates-20

Cardio:
20 minutes walking on inclined treadmill = 215 calories

Abs:

Super-Set:
{Rope-Crunches:
3 x failure- 9,10,11,plates
{Crunches:
3 x failure

Insanely fast paced training!!

Good way to finish off the week.

[mrky03]

INSANE! Totally focused Tim!

[Roger]

Tim,just getting a chance to catch up on every ones journals. Your training is looking great and sounds like you are on your way to bigger and better things this year. Keep on keeping on

[Tim Wescott]

Thanks guys.............I`m pretty focused right now and I intend on increasing the intensity constantly over time.

[fit]

Those giant sets must get your arms screamin' for mercy. Nice!

[Tim Wescott]

Thanks Fit............gains have always come slow for me but I seem to respond good to that type of training.

[Rich]

Holy crap Tim. I'd be dead about a quarter of the way through your workouts. Remind me not to train with you if we ever meet up!

[Tim Wescott]

Thanks Rich.......gotta` try to stay at least a few steps ahead of "Father Time" and "The Grim Reaper" and they are a couple of relentless bast*rds !! LOL ;D

[Tim Wescott]

Mon. Jan. 14th.

Quads & Calves:

Quads:
Leg Press:
2 plates a side-20 reps (warmup)
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-8 reps
6 plates a side-10 reps
5 plates a side-12 reps
4 plates a side-20 reps
Took my time on these.......didn`t fall asleep between sets but went when I felt recovered.

Pre-Exhaust Super-Set:
{Leg Extensions:
3 x 12 - 70 pounds
{Lying Leg Sled:
10 plates-12
9 plates-12
8 plates-12
Absoulutely no rest between exercises.........very intense!

Sissy Squats:
1 x 20 (bodyweight)

Feel kind of guilty about not being able to squat,but trying my best to keep it heavy and intense and to make the best of it.

My back seems as bad as ever!

Calves:
Smith Machine Calf Raise:
6 sets to failure,followed by half reps to failure.

Good way to start the week off !!

[Rich]

Solid leg day for sure. I'm sure your legs will feel like you squatted after all that leg pressing!

[fit]

Lotsa leg presses.

I feel ya on the squats. But I've found that using the angled press, and varying stance/width/position you can really hit them well.

[masterschamp]

Strong leg day, Tim...nice job!

Keith

[Tim Wescott]

Thanks guys.....leg presses will do the job as long as I get medeival.

[Tim Wescott]

Tues. Jan. 15th.

Chest,cardio,Abs:

Chest:
Smith Inclines:
135-12
155-8
175-5
195-5
170-8
150-10
115-20 (did a full rep,followed by a half rep,ten each,extra slow chest was on fire)

Tri-Set:
{Dumbell Benches:
60-10
75-8
55-10
{Flyes:
40-10
40-8
40-8
{Dips:
bodyweight-10
bodyweight-8,followed by 4 more assisted reps
12 assisted reps on dip/chin station
I know these weights look wimpy,but this Tri-Set literally kicked the living sh*t out of me.

Never really did dumbell benches for any length of time and probably did them once or twice in 10 years......dips was not a good exercise to use here..............burnt out after flyes and I`m usually pretty good at dips.

I`m talking freakin` pain on this one!!

Crossovers:
15 reps-4 plates a side

Cardio:
20 minutes walking on inclined treadmill = 215 calories

Abs:

Tri-Set:
{1/4 Situps On Decline:
2 x failure
{Crunches:
2 x failure
{Rope-Crunches
2 x failure-9 plates

Brutal workout regardless of how easy or light it looks.

Went really fast and it showed me that I have to get back into condition for Tri-Sets and Giant-Set type workouts.

[mrky03]

I didn't do flat dumbbell presses for until late in my lifting carreer myself. Then I discovered what I was missing! Now their one of my favorites! Dumbbells tend to be much kinder to my joints.

[Tim Wescott]

Joel,the only problem for me is getting them into position without hurting my back.........hence the Tri-Sets.

Never did `em much before though,but I`ll keep `em in for now........I got SORE!!!!!

[Tim Wescott]

Wed. Jan. 16th.

Back,Traps,Cardio:

Back:
Dumbell Rows:
80-12
100-10
100-10
80-12

"Reverse" Front Pulldowns:
8 plates-15
10 plates-10 + 2 half reps to chin
9 plates-12 + 3 half reps to chin
8 plates-15
Instead of facing the pulldown machine with my legs under the pad,I faced away from it with nothing holding my legs down.......I couldn`t go anywhere near as heavy,but it really seemed to isolate the lats better.

Good exercise,and the first time I ever tried them.

Super-Set:
{E-Z Bar Barbell Pullovers:
3 x 12 with 80 pounds
{Stiff-Arm Pulldowns:
3 x 12 with 5 plates
Hadn`t done barbell pullovers in years.............jacked up one end of a bench for a better lat stretch.

Stayed kind of light but I`ll go heavier next time......didn`t want to get my triceps too sore and wreck my arm day.

Good Super-Set.....my lats were on fire.

Cybex Seated Row Machine:
9 plates-12
11 plates-12

Traps:
Dumbell shrugs:
1 x 20 -75 pounders
2 x 15 -75 pounders
Beny forward at the waist a bit for a better stretch......dumbells in front of thighs.

I can go much heavier and at times I do,but it seems I feel the traps better when I use less weight.

Cardio:
Walked on inclined treadmill for 20 minutes = 245 calories

Damn good workout....my back feels tight and taxed.
..