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Post by Intensity on Mar 11, 2008 9:53:01 GMT -5
Good decision and so is the timing!
You'll be back with twice the focus... it's gonna be frightening!
Take care, this week will be very beneficial for you!
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julia
Novice Bodybuilder
Posts: 1
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Post by julia on Mar 13, 2008 19:53:10 GMT -5
Hey Tim, Glad to hear your back at it,,,good luck !!! julia #smileylame7qi#
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Post by Roger on Mar 14, 2008 18:22:07 GMT -5
Good luck with the full week off [ can he really do it?] LOL
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Post by Tim Wescott on Mar 17, 2008 16:15:37 GMT -5
Well,I`m back in the gym as of this morning. I took off a whole week of training,something I don`t think I`ve done in at least 10 years or so. I usually just train a bit lighter or just do whatever comes to mind if I feel overtrained,but this time around I wasn`t just feeling overtrained,I was feeling totally burnt out. I had no desire to train whatsoevrr and no desire to post on any forums. Feeling good now though and did legs today..................enthusiasm and desire are back once again and I feel like myself. Went light and did less than I normally would so as not to be too too sore this week.............next week is full workouts and the week after that is gonna` be a new approach to training intensity with an emphasis on insanity!! #ainsane1rk# Mon. March 17th.Quads,Lowerback, & Calves:Quads:Leg Extensions: 50-20 70-15 90-12 Lying Leg Sled: 6 plates-20 8 plates-15 10 plates-12 Dumbell Lunge: 15-12 20-12 20-12 One leg at a time,lead foot on a wedge type platform.Adduction Machine: 1 x 30 with 90 pounds Lowerback:Hyperextensions: 1 x 20 with a 25 pound plate,drop plate and do 5 more with bodyweight Calves:Cybex Rotary Calf Extensions: 5 x failure 130-170 pounds Great to be back in the swing of things!! Train hard!
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Post by fit on Mar 17, 2008 16:26:04 GMT -5
Welcome back Tim! I've missed your journal, feedback and enthusiasm! Sounds like the break was just what you needed!
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Post by Roger on Mar 17, 2008 17:21:50 GMT -5
Burn out is not a fun place to be. Glad to hear you are back and ready to kick butt
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Post by Tim Wescott on Mar 19, 2008 6:10:09 GMT -5
I`m glad to be back..........it`s been a long time since I felt wiped out like that. I usually just train lighter but I was burnt toast!
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Post by Tim Wescott on Mar 19, 2008 6:15:22 GMT -5
Tues. March 18th.Chest,Abs,Cardio:Chest:Cybex Seated Bench Machine: 5 x 10 with 8 plates Only 30 second rest periods!! Smith Inclines: 4x10 with 135 Again,only 30 second rest periods!! Flyes: 2 x 15 with the 40 pounders Cardio:walked for 40 minutes on inclined treadmill = 350 calories Abs:Super-Set:{Crunches: 3 x failure {Rope-Crunches: 3 x failure with 10 plates Not too bad considering................very fast and intense!
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Post by Tim Wescott on Mar 19, 2008 11:41:31 GMT -5
Wed. March 19th.Back,Cardio,Abs/Lower Back,Neck:Back:Lying Barbell Rows: 5 x 10 with 115 pounds 30 second rest periods! V-Bar Pulldowns: 10 plates-12 13 plates-10 12 plates-12 10 plates-12 Stiff-Arm Pulldowns: 5 plates-20 6 plates-15 6 plates-15 Held each rep at the thighs and squeezed the upper back for a count of four. Cybex Seated Rows: 1 x 20 with 9 plates Cardio:Walked on incline treadmill for 40 minutes = 375 calories Abs/Lower Back:Super-Set:{Crunches: 1 x 75 1 x 50 1 x 50 {Hyperextensions: 3 x 20 (bodyweight) Some people call this training the "core"..............I don`t !! ;D Neck:Nautilus 4-Way Neck Machine: 2 sets in each position..............40-70 pounds Hadn`t done these in quite a while so I went really light for medium to high rep[s depending on the position of the machine. Good one!! On a sidenote,my appetite is coming back..................had no desire to eat much because of my new medication but I think I`ll still make it to the Masters Nats,NABBA Nats,and hopefully a USBF show in June............we`ll see!
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Post by RUBICON19 on Mar 19, 2008 12:23:00 GMT -5
Nice job Tim... Time to get reved up again
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Post by Roger on Mar 20, 2008 16:38:56 GMT -5
Looking good Tim
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Post by mrky03 on Mar 20, 2008 19:42:55 GMT -5
Good idea to take a week off Tim. I started taking a week off after every 8 weeks of training, I've been doing this for the past 6 years. It really helps me refocus and really revs me up for another onslaught!
Looks like you're back to business as usual!!
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Post by intenceman on Mar 21, 2008 2:30:12 GMT -5
Welcome back! It goes to show even the Timinator is human..
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Post by Intensity on Mar 21, 2008 15:18:33 GMT -5
Good to see you back on your mission Tim!
Appetite is back? Oh-oh, it also means that you'll be craving for steaks again! :-)
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Post by Tim Wescott on Mar 21, 2008 15:42:18 GMT -5
Thanks guys!! James,I wouldn`t go as far as to say that I`m human.......................maybe semi-human at the very least!! LOL
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Post by Tim Wescott on Mar 21, 2008 15:43:23 GMT -5
Thurs. March 20th.
Shoulders,Traps,Hamstrings,Cardio:
Shoulders:
Pre-Exhaust Super-Set: {Behind The Back Laterals: 20-15 25-12 30-12 20-12 {Seated Bradford Press: 95-12 115-10 95-12 95-12
Cybex Seated Lateral Machine: 50-20 70-15 90-12
Bent-Over Laterals: 25-20 35-15 30-15 25-15
Face-Pulls: 1 x 20 with 6 plates
Traps:
Wide Grip Cable Upright Rows: 4 plates-20 5 plates-20 6 plates-20
Hamstrings: Seated Leg Curls: Did 4 sets of these...........4 plates with each leg seperately,followed by 8 plates with both legs immediately afterwards. 10 reps with each leg and then 10 reps with both legs = one set.
Lying Leg Curls: 70-12 90-10 50-15 50-15
Cardio: 20 minutes HIIT cardio on eliptical machine = 210 calories.
Finally finding some time to get caught up on posting..............been super busy lately.
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Post by Tim Wescott on Mar 21, 2008 15:51:49 GMT -5
Friday March 21st.Triceps/Biceps,Cardio,Abs:Triceps/Biceps:Super-Set # 1:{Skullcrushers: 70-20 80-15 90-12 90-12 70-20 {Barbell Curls: 60-12 70-12 80-12 80-12 70-12 Super-Set # 2:{Bent-Forward Cable Extensions: 7 plates-20 8 plates-20 9 plates-20 7 plates-20 {Kneeling Cable Curls: 4 sets of 12-15 with 6 plates Super-Set # 3:{Face Down on Incline Dumbell Curls: 2 x 12 with the 25 pounders {Pressdowns: 4 plates-20 5 plates-20 Cardio:Walked on inclined treadmill for 40 minutes = 380 calories Abs:Super-Set:{Crunches: 3 x failure {Vertical Leg Raise: 3 x failure Not a bad week considering I took a week off. weights felt a bit heavy but I beleive I lost a bit of bodyweight because of not being able to eat right. Monday starts my pre-contest diet.............if not I`m quitting!!!!!!!
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Post by Roger on Mar 22, 2008 6:41:23 GMT -5
Looks like you are back and kicking ass. Enjoy the contest diet LOL
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Post by Tim Wescott on Mar 25, 2008 11:37:20 GMT -5
Mon. March 24th.
Quads & Calves:
Quads: One Legged Leg Press: 2 plates a side-20 3 plates a side-15 4 plates a side-12 5 plates a side-12 6 plates a side-12
Leg Extensions: 50-20 70-15 90-12 110-8 70-15
Adductor Machine: 90-25 110-15 150-12 190-12 (stack) 110-15
Calves: Standing Calf Raise: 6 sets to failure ,followed by half reps to failure on all sets,followed by stretching.
Pretty good day!
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Post by Tim Wescott on Mar 25, 2008 11:44:51 GMT -5
Tues. March 25th.
Chest,Cardio,Abs:
Chest: Cybex Seated Bench Machine: 10 x 10 with 7 plates.........no more than 30 seconds rest between sets!!
Totally insane pump and very humbling.
Incline Flyes: 25-15 35-12 45-12 30-15
Crossovers: 4 plates a side-20 reps
Cardio: Walked on incline treadmill for 40 minutes = 375 calories.
Abs:
Super-Set: {Crunches: 3 x failure {Rope-Crunches: 3 x failure with 9 +10 plates
Awesome workout!
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