Final Countdown to NPC Masters Nationals

[loneagle]

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.

[Tim Wescott]

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

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!!

[mrky03]

Way to go Timster! I think you're going to kick some butt at the Nationals!

[Tim Wescott]

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.

[Tim Wescott]

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.

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

[Tim Wescott]

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!

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.

[mrky03]

That diet looks tight! How far are you from making light wt?

[intenceman]

Keep on it, Tim, I KNOW you can do it! See you in Pittsburgh!

[Tim Wescott]

Joel,I`m weighing 156 pounds in the morning.

Thanks for the constant encouragement guys.

[Tim Wescott]

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.

[mrky03]

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!

[loneagle]

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!

[Roger]

Just caught up on your journal, looking great. 100 reps on leg press KILLER!!!!!!!!!!!!!!

[Tim Wescott]

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.

[Tim Wescott]

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

[Roger]

Feel the BURN!!!!!!!!! good one Tim

[Intensity]

3 giant sets in a same workout!!!! This is in-human!!!

[mrky03]

I'm tellin ya guys, he ain't human!

[fit]

No kidding! What a specimen!

[Tim Wescott]

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.