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Post by Tim Wescott on May 27, 2008 15:41:53 GMT -5
Figured I`d start a new journal............other one was getting kind of long. I`ve had a really hard time staying focused on my diet this year due to personal problems,but I refuse to let that stop me. Dropping down to the Lighweight Class for this one, as this is the only way that I feel I can be competitive at this show. Placed here twice as a Lightweight (2000 & 2001),and got smoked as a Middleweight the one time I did enter as one. I did however feel that I should have placed 5th. in the Middleweight Over-50,but hey,you know how that goes!! LOL ;D I hope to place top 5 in both the Over-40 and Over-50 Lightweight classes...............gonna bust my ass to try to make it happen. I feel and look a bit behind in my opinion,so I`m gonna` get medeival starting this week on both diet and training. Today sucked as I couldn`t get into the back room where the "real" leg press machine is due to the college teams being through with school,and my back simply will not allow me to squat. It`s a hit or miss thing whether or not I can get access to this room...........only really need it on leg days actually. Well,here goes my all out effort to place in this motherfu*ker of a contest. ![;)](//storage.proboards.com/forum/images/smiley/wink.png) Gonna` do all I can possibly do to make weight (154 1/4 pounds,oh my) ;D and get into tip top condition!!! I`m pissed at myself and on a mission,so no looking back,and no holding back!!
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Post by Tim Wescott on May 27, 2008 16:01:30 GMT -5
Tues. May 27th.Quads,Calves,Lower Back:Quads:Cybex Lying Leg Sled: 6 plates-20 (warmup) 9 plates-12 12 plates-12 10 plates-12 7 plates-20 (5 close,5med.,5 wide,and 5 more close stance)Leg Extensions: 3 x 12 with 70 pounds 1 x 20 with 50 pounds (Exactly 30 seconds rest between sets)Dumbell Lunges: 20-15 30-12 One leg at a time,lead foot on a small platform for deeper descent and better stretch............so low it`s almost like doing the split.
Gets ya` really sore!! ![:'(](//storage.proboards.com/forum/images/smiley/cry.png) Dumbell Step-Ups: 25-12 20-12 One leg at a time,platform about 20 inches high...........will raise it as I get more used to these as I`ll be keeping them in the routine.Adductor Machine: 110-20 130-15 150-12 Cybex Seated Leg Press: 1 x 30 with 200 pounds. Too light,more weight next time,but still a good finishing exercise.Calves:Smith Machine Calf Raise: 4 x failure 5 second pause at bottom,2 second pause at top.
On the last set,I did half reps to failure after I could do no more full reps.Cybex Seated Leg Press Calf Raise: 4 x failure-210,250,270,310 pounds Dogcrapp style!Lower Back:Hyperextensions: 1 x 30 with bodyweight. Not a bad day,but I would have preffered using the regular leg press machine,but ya` gotta` make due with what ya` got!! Todays Diet:Meal # 1- Pre-Workout :1 scoop whey in 12 oz. water Meal # 2 - Post-Workout :2 scoops whey 5 gms. creatine monohydrate Drank 40 oz. water during training,part of which went into this shake.Meal # 3 :4 oz. 95% lean ground beef 12 oz. Crustal-Lite Meal # 4 :4 oz. 95% lean ground beef lg. salad-lettuce/tomato,olive oil,vinegar 12 oz. Crustal-Lite Meal # 5 :1 can tuna 1 cup green beans 16 oz. water Meal # 6 :1 can tuna 16 oz. water I`ll carb up just a bit every 3-5 days depending on how I`m looking.
Also gonna` start riding a stationary bike for 20-30 minutes in the morning followed by another cardio session post-training.
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Post by Roger on May 27, 2008 19:14:01 GMT -5
Looks like you are focused and ready to kick ass. Go get em Tim
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Post by fit on May 27, 2008 19:29:59 GMT -5
ditto Roger's sentiments! you sure don't leave anything unworked!
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Post by Tim Wescott on May 28, 2008 12:55:58 GMT -5
Thanks guys..........I`m re-focused and getting busy! #amuscleman4dx#
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Post by Tim Wescott on May 28, 2008 13:08:59 GMT -5
Wed. May 28th.Chest/Back,Cardio,Abs:Chest/Back:Super-Set # 1:{Cybex Seated Bench Machine: 10 x 10 with 8 plates {Cybex Seated Rowing Machine: 10 x 10 with 9 plates Super-Set # 2:{Smith Inclines: 15,12,12 with 150 pounds {V-Bar Pulldowns: 3 x 12 with 12 plates Super-Set # 3:{Flyes: 60-8 45-12 {Dumbell Pullovers: 2 x 12 with a 60 pounder Totally spent at this point!! Super-Set # 4:{Crossovers: 1 x 30 with 3 plates {Stiff-Arm Pulldowns: 1 x 20 with 4 plates Hardly any rest at all between Super-Sets,and zero rest between exercises.
Gruelling!!Cardio:Walked on inclined treadmill for 30 minutes = 325 calories Abs:Super-Set:{Rope-Crunches: 11 plates-35 10 plates-35 10 plates-30 {Crunches: 3 x 50 Totally in the zone today..........walked out of the gym feeling like I had been in a war!Todays Diet:Meal # 1- Pre-Workout :1 scoop whey in 12 oz. water Meal # 2 - Post-Workout :2 scoops whey 5 gms. creatine monohydrate Drank 40 oz. water during training,part of which went into this shake.Meal # 3 :9 eggwhites 1 whole egg steamed green and red peppers and onions 12 oz. Crystal-Lite Meal # 4 :9 eggwhites 1 whole egg steamed green and red peppers and onions 12 oz. Crystal-Lite Meal # 5 :1 can tuna 1 cup green beans 16 oz. water Meal # 6 :2 scoops Casein/whey/egg white powder in a shake made with 20 oz. water Insane intensity today!
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Post by GerryT on May 28, 2008 13:14:37 GMT -5
Proud of you, Tim! This should be a great event for you. Look forward to seeing you and the others on and off stage. Good luck, brother.
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Post by Tim Wescott on May 28, 2008 18:29:01 GMT -5
Thanks Ger........I need all the luck I can get .
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Post by mrky03 on May 28, 2008 21:24:03 GMT -5
GREAT JOB TIM! I hope things are going better for you my friend, we all have low points. Lucky for us we can just throw ourselves into training and dieting! Now pull out all the stops and kick a$$!
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Post by RUBICON19 on May 29, 2008 14:02:10 GMT -5
Figured I`d start a new journal............other one was getting kind of long. GREAT IDEA! Fresh journal with some new focus!I`ve had a really hard time staying focused on my diet this year due to personal problems,but I refuse to let that stop me. Dont let anything get your way Tim. We know what you are capable of!Dropping down to the Lighweight Class for this one, as this is the only way that I feel I can be competitive at this show. PERFECT!Placed here twice as a Lightweight (2000 & 2001),and got smoked as a Middleweight the one time I did enter as one. Hence the great choice!I did however feel that I should have placed 5th. in the Middleweight Over-50,but hey,you know how that goes!! LOL ;D OH YES I DO. All to well LOLI hope to place top 5 in both the Over-40 and Over-50 Lightweight classes...............gonna bust my ass to try to make it happen. NPI feel and look a bit behind in my opinion,so I`m gonna` get medeival starting this week on both diet and training. Get on it then. You work well under pressure!Today sucked as I couldn`t get into the back room where the "real" leg press machine is due to the college teams being through with school,and my back simply will not allow me to squat. You cant sneak in there and teach these kids a thing or two?It`s a hit or miss thing whether or not I can get access to this room...........only really need it on leg days actually. ![:-[](//storage.proboards.com/forum/images/smiley/embarrassed.png) Well,here goes my all out effort to place in this motherfu*ker of a contest. WATCHOUTNOW!Gonna` do all I can possibly do to make weight (154 1/4 pounds,oh my) ;D and get into tip top condition!!! Can hardly wait!I`m pissed at myself and on a mission,so no looking back,and no holding back!! Take no prisoners TIMSTER!
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Post by Tim Wescott on May 29, 2008 15:57:31 GMT -5
Thanks for the motivation guys,it`ll surely help. Randy,the room with the leg press machine is for college teams only,they always let me in no problem but now that school is over,nobody`s back their training. Gonna` ask the kid at the desk if I can get the key on leg day. No one is supposed to be in there unless a coach is present. In the past I`ve had issues with this and they told me I could get hurt back there!! LOL ![::)](//storage.proboards.com/forum/images/smiley/eyesroll.png) Friggin` amatuers!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on May 29, 2008 15:59:01 GMT -5
GREAT JOB TIM! I hope things are going better for you my friend, we all have low points. Lucky for us we can just throw ourselves into training and dieting! Now pull out all the stops and kick a$$! I`m back on point Joel.........tunnell vision!! Training like a demon,and dieting like a Spartan! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by Tim Wescott on May 29, 2008 16:05:43 GMT -5
Thurs. May 29th.
Shoulders,Hamstrings/Lower Back,Cardio:
Shoulders:
Pre-Exhaust Super-Set: {Cybex Seated Lateral Machine: 4 x 12 with 5 plates {Cybex Seated Press Machine: 4 x 8 with 7 plates Two different machines than the ones we usually use for this Super-Set.
Seated Behind The Back Laterals: 3 x 15 with the 20 pounders
Incline Rear Delt Raise: 20-20 30-10 27.5-12 20-15 17.5-20
Standing Alternate Dumbell Press: 1 x 20 with the 35 pounders
Hamstrings/Lower Back: Lying Leg Curls: 5 x 12 with 70 pounds rest period was 30 seconds or less.
Hyperextensions: 4 x 15 - bodyweight
Cardio: Stadium Stairs-Ran two rounds of stairs with a 1/4 mile walk on outdoor track between each round.
Todays Diet:
Meal # 1- Pre-Workout : 1 scoop whey in 12 oz. water
Meal # 2 - Post-Workout : 2 scoops whey 5 gms. creatine monohydrate Drank 40 oz. water during training,part of which went into this shake.
Meal # 3 : 9 eggwhites 1 whole egg steamed green and red peppers and onions 12 oz. Crystal-Lite
Meal # 4 : 6 oz. chicken breast salad 12 oz. Crystal-Lite
Meal # 5 : 6 oz. chicken breast salad 16 oz. water
Meal # 6 : 6 oz. chicken breast 10 oz. water
Good one!
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Post by intenceman on May 29, 2008 16:35:42 GMT -5
Good to see your renewed focus!
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Post by Tim Wescott on May 29, 2008 19:28:37 GMT -5
Thanx James,how`s your conditioning coming along?
Getting tighter?
Train hard!!
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Post by Tim Wescott on May 30, 2008 11:33:42 GMT -5
Fri. May 30th.
Biceps/Triceps,Cardio,Abs:
Biceps/Triceps:
Super-Set # 1: {Cable Preacher Curl: 3 plates-15 5 plates-10 4 plates-12 3 plates-15 {Seated E-Z Bar French Press: 60-15 80-10 70-12 60-15
Super-Set # 2: {Seated Alternate Dumbell Curl: 2 x 12 with the 35 pounders {Triceps Dips Between Benches: 2 x 25 - bodyweight
Super-Set # 3: {Standing Cable Curl: 5 plates-12 6 plates-12 {Bent-Forward Cable Extensions: 9 plates-15 7 plates-25
Super-Set # 4: {Cybex Preacher Curl: 5 plates-10 + 3 half reps from the bottom 3 plates-15 + 5 half reps from the bottom {Wide Grip Pressdowns: 4 plates-30 6 plates-20 Only 32 minutes to complete arms........did all the reps for biceps super slow as I`m having a bit of pain in my left bicep tendon.
Cardio: Walked briskly on outdoor track for a quick mile.
Abs: Crunches: 1 x 100 reps 1 x 75 reps 3 x 50 reps
Todays Diet:
Meal # 1- Pre-Workout : 1 scoop whey in 12 oz. water
Meal # 2 - Post-Workout : 2 scoops whey 5 gms. creatine monohydrate Drank 40 oz. water during training,part of which went into this shake.
Meal # 3 : 8 eggwhites 2 whole eggs steamed green and red peppers and onions 12 oz. Crystal-Lite
Meal # 4 : 6 oz. chicken breast salad/vinegar 12 oz. Crystal-Lite
Meal # 5 : 6 oz. chicken breast salad 16 oz. water/vinegar
Meal # 6 : 6 oz. chicken breast 10 oz. water
Meal # 7: 2 scoops Casein/whey/egg white powder in a shake made with 16 oz. water
Pretty good week of training.........I increased intensity by about 10 fold.
Feels great to have my head back into the game!!
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Post by fit on May 30, 2008 12:14:50 GMT -5
Hmmmm- methinks the forum theme should be "PUMP UP THE VOLUME!!" given the big rep numbers of many of us. #bbenchpress4zy# #aseeingstars5gt#
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Post by Tim Wescott on May 31, 2008 8:14:38 GMT -5
My triceps and delts respond great to higher reps,lats also need higher reps for most people IMO..
I still do heavy sets of 5 reps,just not every week.
I think different bodyparts,respond differently to higher or lower reps............some progress nicely on low for certain ones,but should do higher reps for other bodyparts.
I hope that made sense because I just confused myself !! LOL ;D
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Post by Tim Wescott on May 31, 2008 8:19:39 GMT -5
Sat. May 31st.
Rest Day
Meal # 1: 4 whole eggs 2 baked potatoes (oven fries) 12 oz. Crystal-Lite
Meal # 2: 6 oz. chickem breast 1 1/2 cups brown rice/butter spray 1 cup green beans 12 oz. Crystal-Lite
Meal # 3: 6 oz. chickem breast 1 cup brown rice/butter spray 1 cup green beans 12 oz. Crystal-Lite
Meal # 4: 4 oz. 95 % lean ground beef patty water
Meal # 5: 5 oz. chicken breast water
Snacks: 1 rice cake w natty PB and sugar free jelly air-popped popcorn w butter spray
Slightly higher carb/calorie days on weekends.
I only eat 5 meals on the weekend,decreasing carbs as the day goes on.
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Post by Intensity on May 31, 2008 9:24:42 GMT -5
Figured I`d start a new journal............other one was getting kind of long. I`ve had a really hard time staying focused on my diet this year due to personal problems,but I refuse to let that stop me.That's the attitude of a real champion Tim! I'll seriously fallow this new journal on a regular basis! Balls to the wall Tim!!!!Dropping down to the Lighweight Class for this one, as this is the only way that I feel I can be competitive at this show. Placed here twice as a Lightweight (2000 & 2001),and got smoked as a Middleweight the one time I did enter as one.---- Good choice! I know you look damn good as a middleweight too... but conditioning is the name of the game... and a department in which you excel buddy!I did however feel that I should have placed 5th. in the Middleweight Over-50,but hey,you know how that goes!! LOL ;D I hope to place top 5 in both the Over-40 and Over-50 Lightweight classes...............gonna bust my ass to try to make it happen. I feel and look a bit behind in my opinion,so I`m gonna` get medeival starting this week on both diet and training.It's far from being too late, with total devotion you'll make it!Today sucked as I couldn`t get into the back room where the "real" leg press machine is due to the college teams being through with school,and my back simply will not allow me to squat. It`s a hit or miss thing whether or not I can get access to this room...........only really need it on leg days actually. Well,here goes my all out effort to place in this motherfu*ker of a contest. ![;)](//storage.proboards.com/forum/images/smiley/wink.png) Gonna` do all I can possibly do to make weight (154 1/4 pounds,oh my) ;D and get into tip top condition!!! I`m pissed at myself and on a mission,so no looking back,and no holding back!!Final Countdown to the shape of your life! #arockon6ha#
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