BAGS
Novice Bodybuilder
Posts: 160
|
Post by BAGS on Mar 25, 2008 11:47:22 GMT -5
10x10 is not for the light of heart my friend, AWESOME
|
|
|
Post by mrky03 on Mar 25, 2008 17:59:20 GMT -5
Friggin ANIMAL!! ;D
|
|
|
Post by masterschamp on Mar 26, 2008 8:28:30 GMT -5
Awesome as usual Tim....keep up the great work!
Keith
|
|
|
Post by Intensity on Mar 26, 2008 19:49:22 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.
Is there a better feeling we can get in the gym… or even in life in general? :-) Ok maybe I can think of few examples of better feeling in life in general, but is there a better feeling we can get in the gym? :-)
Awesome Tim!
|
|
|
Post by Roger on Mar 27, 2008 19:54:48 GMT -5
10x10's Rule
|
|
|
Post by Tim Wescott on Mar 28, 2008 6:00:59 GMT -5
Wed. March 26th.
Back,Abs,Cardio:
Back: Cybex Seated Row Machine: 10 x 10 with 9 plates-30 second rest periods!!
Pulldowns Behind Neck: 8 plates-15 10 plates-10 9 plates-12
Stiff-Arm Pulldowns: 1 x 20 with 5 plates
Abs:
Super-Set: {Crunches: 3 x failure {Rope-Crunches: 3 x failure-10 plates
Cardio: 30 minutes walking on indoor track (Legs really sore)
|
|
|
Post by Tim Wescott on Mar 28, 2008 6:06:52 GMT -5
Thurs. March 27th.
Shoulders,Hamstrings,Cardio:
Shoulders:
Pre-Exhaust Super-Set: {Cybex Seated Lateral Machine: 50-20 70-15 70-12 50-20 {Cybex Seated Press Machine: 4 x failure with 5 plates
Behind The Back Laterals: 20-20 30-12 25-15
Bent-Over Laterals: 25-20 35-15 45-12
Face-Pulls: 2 x 20 with 5+6 plates respectively
Hamstrings: Lying Leg Curls: 50-20 90-12 90-12 70-15
Seated Leg Curls: 10 plates-15 12 plates-12 13 plates-12 10 plates-15
Cardio: 30 minutes walking on indoor track(adductors are killing me so taking it easy on cardio intensity for now)
Diet is spot-on................................FINALLY !! ;D
|
|
|
Post by RUBICON19 on Mar 28, 2008 6:15:11 GMT -5
Behind the back laterals? Standing with DB's ending behind your butt?
|
|
|
Post by RUBICON19 on Mar 28, 2008 6:15:32 GMT -5
Behind the back laterals? Standing with DB's ending behind your butt? or cables?
|
|
|
Post by fit on Mar 28, 2008 11:50:37 GMT -5
Congrats on locking in your diet, Timmy!
|
|
|
Post by mrky03 on Mar 28, 2008 17:30:18 GMT -5
Looks like your training and diet are spot on, Tim. You are the MAN!!
|
|
|
Post by Tim Wescott on Mar 30, 2008 7:28:52 GMT -5
Behind the back laterals? Standing with DB's ending behind your butt? Randy,I did these with dumbells but I occasionally do them one arm alternate style with a low crossover pulley. try `em out ,great movement for lateral delts. One of my many old school "secrets" that I should not be giving out to future opponents!! LOL
|
|
|
Post by Tim Wescott on Mar 30, 2008 7:37:04 GMT -5
Friday March 29th.
Triceps/Biceps,Cardio,Abs/LowerBack:
Triceps/Biceps:
Super-Set # 1: {Skullcrushers: 10 x 10 with 70 pounds {barbell Curls: 10 x 10 with 70 pounds I go,you go...............very fast and actually got my biceps sore and they normally never get sore at all.
Super-Set # 2: {Pressdowns: 5 plates-20 6 plates-20 6 plates-20 {Cable Preachers: 5 plates-12 4 plates-12 4 plates-12
Cardio: Walked for 30 minutes on indoor track.
Abs/LowerBack:
Super-Set: {Cable Crunches: 3 x failure with 10 plates {Hyperextensions: 3 x 20 (bodyweight)
Gonna` step things up next week and really get nasty in the gym and eat like a Spartan.
Gotta` catch up .................lost some time due to my diet problems with the meds I`m taking.
|
|
|
Post by Roger on Mar 30, 2008 7:37:20 GMT -5
Glad to see you back in full force Tim
|
|
|
Post by Tim Wescott on Apr 1, 2008 9:13:39 GMT -5
Mon. March 31st.Quads & Calves:Quads:Leg Press: 2 plates a side-20 reps 3 plates a side-15 reps 4 plates a side-12 reps 5 plates a side-10 reps 6 plates a side-10 reps 4 plates a side-15 reps Dumbell Lunges: 3 x 12 with the 20 pounders Lead foot on platform,done one leg at a time. Leg Extensions: 70-15 90-12 50-20 Step-Ups: 2 x 12 (bodyweight) Done one leg at a time,on a 3 foot platform.........tougher than it looks after the threee previous exercises. Lying Leg Sled: 1 x 20 with 8 plates Calves:Standing Calf Raise: 6 sets to failure followed by half reps to failure.....135-315 pounds Leg Press Calf Raise: 4 sets to failure followed by half reps to failure.....2 plates a side -5 plates a side Legs are sore as hell this morning!!
|
|
|
Post by fit on Apr 1, 2008 9:38:34 GMT -5
Steps can kill you after that volume, you're right there.
Inspiring as always, Tim.
|
|
|
Post by Tim Wescott on Apr 1, 2008 14:44:55 GMT -5
Tues. Apr. 1stChest,Abs,Cardio:Chest:Smith Inclines: 5 x 10 + 5 x 8 (Was shooting for 10 sets of ten,but the short rest periods smoked me bigtime!! Crossovers: 3 plates-20 5 plates-12 4 plates-15 Flyes: 50-10 60-8 Abs:Super-Set:{Crunches: 3 x failure {Rope-Crunches: 3 x failure Cardio:30 minutes walking on indoor track............legs too sore for inclined treadmill!
|
|
|
Post by mrky03 on Apr 1, 2008 17:56:28 GMT -5
Unbelievable intensity, as usual Tim! How long until you compete?
|
|
|
Post by Roger on Apr 1, 2008 19:34:36 GMT -5
Going for10x10 on chest, you really are insane aren't you LOL--- Fantastic job
|
|
|
Post by Tim Wescott on Apr 3, 2008 7:12:33 GMT -5
Thanks guys!!
Joel,I may do a USBF contest in June or an NPC one in Rochester............both in upstate N.Y.,.............if not it`ll only be the MAsters Nats,and at the end of the season,the NABBA Nats.
|
|