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Post by loneagle on May 31, 2008 12:16:22 GMT -5
Nice job, Tim! I really enjoy reading your log. All the details along with the food info is just great. Shows me where I need to be if I want to accomplish my goals.
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Post by Tim Wescott on May 31, 2008 12:31:55 GMT -5
Thanks John,I appreciate the kind words bud. Mo,thank you,your posts above have motivated me further. It`s a rest day for me but your posts made me wanna` go to the gym and train! LOL ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) I know I can do a lot in the next 50 days or so..........I`m not looking bad at all,tightening up quite nicely,but I feel a bit behind,hence the super-low carbs. Thanks Mo!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by mrky03 on May 31, 2008 15:42:14 GMT -5
Way to go Timster! I think you're going to kick some butt at the Nationals!
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Post by Tim Wescott on Jun 3, 2008 5:18:01 GMT -5
Sun. June 1st.
Rest Day
Meal # 1: 4 whole eggs 2 baked potatoes (oven fries) 12 oz. Crystal-Lite
Meal # 2: 6 oz. chickem breast 1 cup brown rice/butter spray 1 cup green beans 12 oz. Crystal-Lite
Meal # 3: 6 oz. chickem breast lg. green salad 12 oz. Crystal-Lite
Meal # 4: 5 oz. chicken breast water
Meal # 5: 5 oz. chicken breast water
Snacks: air-popped popcorn w butter spray
I only eat 5 meals on the weekend,decreasing carbs as the day goes on.
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Post by Tim Wescott on Jun 3, 2008 5:25:45 GMT -5
Mon. June 2nd.Quads,Calves,Posterior Chain:Quads:Leg Press: 1 set,100 reps-3 plates a side This was insane..........got the idea from oldnavy.
Around the 40th. rep,I thought I might not make it.........had to do 5 or so reps at a time but I did squeeze out 100 reps.
There was no way I was gonna` fail if I had to sit on that machine all day long. ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
Feet were numb after the set and it took all I had not to puke!!!! #pukeb9vn# Leg Extensions: 50-20 70-15 90-12 50-20 I go,you go style!Adductor Machine: 110-20 150-12 Posterior Chain:Reverse Hyperextension Machine: 25-15 70-12 115-12 125-10 Calves:Standing Calf Machine: 5 sets to failure,followed by half reps to failure and stretching on each set 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 16 oz. water Meal # 4 :6 oz. chicken breast salad/vinegar 16 oz. water Meal # 5 :5 oz. chicken breast 16 oz. water Meal # 6 :5 oz. chicken breast 10 oz. water
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Post by Tim Wescott on Jun 3, 2008 16:07:06 GMT -5
Tues. June 3rd.Chest,Back,Cardio,Abs:Chest:Dumbell Inclines: 60-12 75-8 75-8 75-8 60-15 Hadn`t done these in a long time because of my back injury so I was a bit rusty.
Had my partner hand me one DB and I cleaned the other one.
My days of cleaning the 100 pounders are long gone! ![:'(](//storage.proboards.com/forum/images/smiley/cry.png) Flyes: 40-12 65-8 45-15 Crossovers: 2 x 15 - 5 plates Cybex Seated Bench Press: 1 x 20 with 7 plates (burnout set) Back:Pulldown Behind Neck: 3 x 12 - 9 plates Seated Cable Rows: 3 x 12 with 9 plates Cybex Seated Row Machine: 1 x 12 - 11 plates 1 x 12 - 12 plates 1 x 12 - 9 plates Straight-Arm Pulldowns: 2 x 20 with 3.5 and 3 plates respectively All of the above backwork was done with 30 seconds or less rest time between sets...........not too heavy as I was a bit tired from chest,but intensity was crazy.Cardio:Walked on incline treadmill for 20 minutes = 200 calories. Abs:Crunches: 3 x 100,75,50 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 1 whole egg 1 serving of Wheatena hot cereal coffee Meal # 4 :6 oz. chicken breast 1 cup green beans 16 oz. water Meal # 5 :5 oz. chicken breast 16 oz. water Meal # 6 :1 can tuna 16 oz. water Had to combine chest & back as I will be busy most of the day tomorrow and won`t get a chance to train.
Decent workout today.
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Post by mrky03 on Jun 3, 2008 16:48:25 GMT -5
That diet looks tight! How far are you from making light wt?
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Post by intenceman on Jun 4, 2008 2:02:10 GMT -5
Keep on it, Tim, I KNOW you can do it! See you in Pittsburgh!
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Post by Tim Wescott on Jun 5, 2008 15:21:53 GMT -5
Joel,I`m weighing 156 pounds in the morning. Thanks for the constant encouragement guys. ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by Tim Wescott on Jun 5, 2008 15:27:54 GMT -5
Thurs. June 5th.
Shoulders,Hamstrings,Cardio:
Shoulders: {Press Behind Neck Seated On Floor: 4 x 12 - 90 pounds {Seated Laterals Behind The Back: 4 x 12 - 20 pounders
Cybex Seated Lateral Machine: 2 x 20 - 50 pounds
Bent-Over Laterals: 5 x 15 - 30 pounders Less than 30 seconds rest between sets.
A bit hard on my lower back but very intense at the fast pace.
Face-Pulls: 1 x 30 - 5 plates
Hamstrings: Seated Leg Curls: 4 x 12 with 10 plates 1 x 15 with 9 plates
Lying Leg Curls: 1 x failure- 70 pounds
Cardio: Walked a mile on outdoor track.
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Post by mrky03 on Jun 5, 2008 17:31:51 GMT -5
You do make it exciting Tim! 100 REP LEG PRESSES! Forget about it!
I do think its a good move for you to drop down a class, your conditioning is always "spot on" and I think it will be even better in the light weights, plus I think you'll look massive beside the other light weights.
I'm not going to worry about how much I weigh going in to a show anymore. Just diet until I'm shredded! Its all an illusion up there anyway. You're gonna do great!
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Post by loneagle on Jun 6, 2008 9:30:16 GMT -5
Keep up the good work,Tim! Those 100 rep legpress sound like a real killer. I'll have to try em sometime, when I ready for a little more pain! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Roger on Jun 6, 2008 13:36:51 GMT -5
Just caught up on your journal, looking great. 100 reps on leg press KILLER!!!!!!!!!!!!!!
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Post by Tim Wescott on Jun 8, 2008 3:47:48 GMT -5
Thanks guys..........the 100 rep set was almost surreal.
You doubt yourself at times during the set, but keep getting 5 or so reps at a time and you zoneout..............insanely gruelling to say the least.
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Post by Tim Wescott on Jun 8, 2008 4:27:36 GMT -5
Fri. June 6th.
Biceps/Triceps:
Super-Set: {E-Z Bar Curls: 70-12 {Skullcrushers: 70-12
Tri-Set: E-Z Bar Curls: 90-10 Skullcrushers: 90-12 Kneeling Cable Curl: 5 plates-12
Giant-Set # 1 : {E-Z Bar Curls: 120-8 {Skullcrushers: 110-6 {Kneeling Cable Curl: 5 plates-12 {Bent-Forward Cable Extensions: 7 plates-20
Giant-Set #2 : {E-Z Bar Curls: 80-12 {Skullcrushers: 80-15 {Kneeling Cable Curl: 5 plates-12 {Bent-Forward Cable Extensions: 7 plates-20
Giant-Set # 3 : {E-Z Bar Curls: 70-15 {Skullcrushers: 70-20 {Kneeling Cable Curl: 5 plates-12 {Bent-Forward Cable Extensions: 7 plates-20
Pressdowns: 6 plates-20 4 plates-50
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Post by Roger on Jun 8, 2008 6:32:46 GMT -5
Feel the BURN!!!!!!!!! good one Tim
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Post by Intensity on Jun 9, 2008 11:23:40 GMT -5
3 giant sets in a same workout!!!! This is in-human!!! ![:o](//storage.proboards.com/forum/images/smiley/shocked.png)
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Post by mrky03 on Jun 9, 2008 18:50:00 GMT -5
I'm tellin ya guys, he ain't human!
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Post by fit on Jun 9, 2008 18:54:19 GMT -5
No kidding! What a specimen!
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Post by Tim Wescott on Jun 12, 2008 14:51:23 GMT -5
Tues. June 10th.
Chest & Abs:
Chest: Cybex Seated Bench: 8 x 8 with 9 plates
Smith Inclines: 135-15 155-8 170-5 185-3 200-3 150-10
Crossovers: 3 x 20 with 3 plates
Abs:
Super-Set: {Roman-Chair Situps: 3 x failure {Crunches: 3 x failure
Vertical Leg Raise: 3 x failure
Wed. June 11th.
Back: Lying Barbell Rows: 100-12 115-10 135-8 135-8 135-6 115-12
Pulldowns: 10 plates-15 12 plates-12 14 plates-10 16 plates-8 11 plates-12
Seated Cable Rows: 1 x 20
Thurs. June 12th.
Shoulders & Hamstrings:
Shoulders:
Pre-Exhaust Super-Set: {Cybex Seated Lateral Machine: 50-20 70-15 90-10 50-20 {Cybex Seated Press Machine: 3 plates-20 5 plates-15 7 plates-10 3 plates-20
Seated Laterals Behind Back: 3 x 15 with the 17.5 pounders
Face-Pulls: 4 x 20 with 5 plates
Hamstrings: Seated Leg Curls: 4 x 20 with 9 plates
Just a screw around kind of week.........no abs or cardio and eating whatever I feel like eating..................the calm before the storm so to speak.
More intense training and contest diet starts on Monday.
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