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Post by Hoopie on Jan 22, 2008 22:59:40 GMT -5
Rockin sweet workouts Boss Dude!
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Post by Tim Wescott on Jan 23, 2008 13:12:45 GMT -5
Thanks Hoops !! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on Jan 23, 2008 13:21:13 GMT -5
Wed. Jan. 23rd.Back,Cardio,Abs:Seated Cable Rows: 8 plates-15 10 plates-12 12 plates-12 14 plates-8 Started out a bit lighter here than I normally would to try to stretch out my lower back a bit............really bugging me a lot lately.Pulldowns: 8 plates-12 + 5 half reps to point of chin 10 plates-10 + 3 half reps to point of chin 9 plates-12 + 5 half reps to point of chin 8 plates-12 + 5 half reps to point of chin Did these facing away from the machine without bracing legs under pad......much more isolated though you have to go a lot lighter.Super-Set:{Cybex Seated Rowing Machine: 10 plates-10 9 plates-10 9 plates-10 {Cybex Pulldowns: 7 plates-10 6 plates-10 6 plates-10 A good finishing off Super-Set as the machines are right next to each other.Cardio:Walked on incline treadmill for 20 minutes = 210 calories Abs:Did 7 sets to failure just doing whatever exercises came to mind randomly. Pretty good day. ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by mrky03 on Jan 23, 2008 18:51:40 GMT -5
You're a real trooper Tim! Can't keep a good man down!
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Post by masterschamp on Jan 24, 2008 9:09:21 GMT -5
Great training as usual, Tim.....try the naproxen for the back. My doc is getting something new for me to help with elbow pain..I can't remember the name...as soon as I get it I'll post the name.
Keith
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Post by Tim Wescott on Jan 24, 2008 11:49:00 GMT -5
Thanks Joel..............Keith,I keep forgetting to get some!! LOL ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) It`s tough getting old! #oldmansmiley9lq#
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Post by Tim Wescott on Jan 24, 2008 12:03:20 GMT -5
Thurs. Jan. 24th.Shoulders,Hamstrings,Posterior Chain,Cardio:Shoulders:Cybex Seated Press Machine: 5 plates-20 6 plates-15 6 plates-15 Cybex Seated Lateral Machine: 50-20 70-15 70-15 Tri-Set:{Single Dumbell Front Raise: 30-20 30-15 30-12 {Behind The Back Laterals: 20-15 20-12 20-12 {Inclined Rear Delt Raise: 22.5-15 20-15 20-15 Super-Set:{Face-Pulls: 5 plates-20 5 plates-20 {Cable Upright Rows: 5 plates-20 6 plates-15 Our third training partner is back from vacation..............she had to be in class at 9:30 so we went with as little rest as possible which is part of the plan most days anyway.
Between the three of us,we did 57 sets in about 25 minutes or so.............talk about intenity and intense pain!! Hamstrings:Lying Leg Curls: 70-20 + 10 half reps 90-12 + 5 half reps 70-15 + 5 half reps Seated Leg Curls: 10 plates-15 12 plates-12 11 plates-15 Stiff-Legged Ham Stretch: We did one set with the empty bar for 20 reps just to stretch out the hams.....stood on a bench. Posterior Chain:Reverse Hyperextension Machine: 45-15 90-12 135-10 70-15 Hadn`t done these in a while,so we stayed light.I had hoped to do these several times a week but can`t get into the back room at times.
Now that school is back in session, the teams are back so we should have access to this machine more often now.
Great for re-habbing an old battered back injury! Cardio:Walked on inclined treadmill for 20 minutes = 220 calories Great intense training day!
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Post by intenceman on Jan 24, 2008 13:53:12 GMT -5
Dang Tim. You are a machine. Contest traning week after week.. Keep it up! What are your calories and protein at right now?
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Post by Roger on Jan 24, 2008 16:15:32 GMT -5
training as good as ever Tim
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Post by fit on Jan 24, 2008 19:32:20 GMT -5
57 sets in 25?!?!!?? woot!
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Post by Tim Wescott on Jan 25, 2008 12:09:32 GMT -5
Thanks guys I appreciate the feedback.
James,no clue,I rarely count calories..........protein is around 170-200 grams,carbs have been lowered significantly.
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Post by Tim Wescott on Jan 25, 2008 12:20:00 GMT -5
Fri. Jan. 25th.
Triceps/Biceps,Cardio,Abs:
Triceps/Biceps:
Super-Set # 1: {Decline Skullcrushers: 70-20 90-12 110-8 90-12 80-12 {Standing Cable Curls: 5 plates-12 7 plates-12 9 plates-8 7 plates-12 6 plates-12
Super-Set # 2: {Cable Preacher Curls: 4 plates-12 6 plates-10 5 plates-12 {Pressdowns: 6 plates-20 8 plates-20 **New PR** 7 plates-20
Super-Set # 3: {Two-Arm Dumbell Curls: 25-12 30-12 35-12 {Bent-Foward Cable Extensions: 7 plates-20 9 plates-20 **New PR** 8 plates-20
Finishing Super-Set: {Bent-Over Dumbell Concentration Curl: 1 x 15 with a 25 pounder {One-Arm Dumbell Extensions: 1 x 20 with a 20 pounder All done fast and furiously...........huge pump!!
Cardio: Walked on inclined treadmill for 20 minutes = 220 calories
Abs:
Super-Set: {Crunhes-3 x failure {Lying Leg Raise-3 x failure
Great ending to a good solid week of training!!
Next week,I`ll start posting my diet to help keep me accountable.........gotta` take it to the next level if I want to be better than last year.
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Post by Roger on Jan 25, 2008 16:57:01 GMT -5
Killer arms
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Post by Tim Wescott on Jan 26, 2008 7:45:23 GMT -5
Thanks Rog........it was faster than fast and very intense!!
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Post by mrbeefy on Jan 26, 2008 18:12:14 GMT -5
Damn killer workout Tim!
I needed a nap just reading it! MONSTER volume!
I know they say the Phoenix rises out of the fire...but...
YOU ARE THE FIRE BRO!
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Post by Tim Wescott on Jan 28, 2008 13:13:38 GMT -5
Thanx Frank.......doing the best I can bud!!
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Post by Tim Wescott on Jan 28, 2008 13:21:17 GMT -5
Mon. Jan. 28th.
Quads & Calves:
Quads:
Pre-Exhaust Super-Set: {Leg Extensions: 5 x 12-70 pounds {Lying Leg Sled: 6 pl.-12 8 pl.-12 10 pl.-12 12 pl.-12 8 pl.-12 Did 30 sets in about 27 minutes.......3 people moving like a well oiled machine.
Intense enough to make me almost wanna` puke!! #pukeb9vn#
Step-Ups: 20-20 30-20 30-20 Finished one leg at a time...didn`t go heavy and used a slightly lower platform than I normally would since I haven`t done these in ages.
Adductor Machine: 2 x 25 -110 pounds
Calves:
Super-Set: {Leg Press Calf Raise: 4 x failure,followed by half reps and stretching to failure {Standing Calf Raise: 4 x failure,followed by half reps and stretching to failure
Cybex Rotary Calf Extensions: 4 x failure,followed by half reps and stretching to failure
Great workout!!
Been attempting to train with far less rest lately and I don`t beleive I ever trained legs this fast..........we weren`t recovered from the previous set,but we went again anyway and just pushed it out!
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Post by mrky03 on Jan 28, 2008 17:34:27 GMT -5
Unbelievable Tim!
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Post by fit on Jan 28, 2008 20:20:12 GMT -5
Wicked pace. Looking forward to your end-game, Tim.
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Post by Tim Wescott on Jan 29, 2008 15:25:31 GMT -5
Thanks guys....we definately took it up a notch as far as intensity goes.
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