My 2008 NABBA Nationals Prep

[Tim Wescott]

OK,let me try this again!!

Mon. June 16th.

Quads,Calves,LowerBack:

Quads:
One-Legged Leg Press:
2 plates a side-20 reps (warmup)
3 plates a side-15 reps
4 plates a side-12 reps
5 plates a side-10 reps

Dumbell Lunges:
3 x 12 with the 25 pounders

Leg Extensions:
50-20
70-15
90-12

Adductor Machine:
1 x 20 with 110 pounds

Less weight and a bit less volume than usual due to the fact that I skipped last weeks leg workout..............don`t want to be totally crippled for the rest of the week!!

Next week it`s balls to the wall! ;D

Calves:
Smith Machine Calf Raise:
5 x failure,followed by half reps to failure on every set

LowerBack:
Hyperextensions:
1 x 25 - bodyweight

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
2 cups coffee

Meal # 4 :
5 oz. chicken breast
lg. salad
12 oz. Diet-Coke

Meal # 5 :
5 oz. chicken breast
lg. salad
16 oz. water

Meal # 6 :
5 oz. chicken breast

I`m glad I kept things in check today...............my legs are wobbly and feel like Jello right now.

[GerryT]

Proud of you, Tim. Things happen for a reason, and maybe you were meant to be the NABBA champion this year! Know you will go for it 1000%!

[loneagle]

Very nice, Tim!

A little coffee sure helps curb the craving when I'm feeling hungry.

[Tim Wescott]

Thanks guys,I drink more coffee than the law allows,especially during contest prep.

I`m gonna` give it all I`ve got Ger,you can beleive that!!

[Tim Wescott]

Tues. June 17th.

Chest & Abs:

Chest:
Cybex Seated Bench Machine:
8 x 8 with 10 plates **New PR**

Pec-Deck:
5 plates-12
6 plates-12
7 plates-10

Smith 1+1/2 Inclines:
3 x 10,plus 10 half reps-135 pounds......I go,you go style!!

Flyes:
50`s-12,drop to 35`s for 8 more

Abs:
Crunches:
100 reps
75 reps
50 reps
30 seconds rest between sets

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 :
5 whole eggs
3 sm. baked potatoes (oven fries)
2 cups coffee

Meal # 4 :
5 oz. chicken breast
lg. salad
12 oz. water

Meal # 5 :
5 oz. chicken breast
lg. salad
16 oz. water

Meal # 6 :
5 oz. chicken breast

My entire quad area, plus glutes are so friggin` sore today,that I skipped cardio entirely.

[mrky03]

Jun 17, 2008 11:41:35 GMT -5 Tim Wescott said:

Tues. June 17th.

Chest & Abs:

Chest:
Cybex Seated Bench Machine:
8 x 8 with 10 plates **New PR**

Pec-Deck:
5 plates-12
6 plates-12
7 plates-10

Smith 1+1/2 Inclines:
3 x 10,plus 10 half reps-135 pounds......I go,you go style!!

Flyes:
50`s-12,drop to 35`s for 8 more

Abs:
Crunches:
100 reps
75 reps
50 reps
30 seconds rest between sets

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 :
5 whole eggs
3 sm. baked potatoes (oven fries)
2 cups coffee

Meal # 4 :
5 oz. chicken breast
lg. salad
12 oz. water

Meal # 5 :
5 oz. chicken breast
lg. salad
16 oz. water

Meal # 6 :
5 oz. chicken breast

My entire quad area, plus glutes are so friggin` sore today,that I skipped cardio entirely.

It happens! I get so sore on leg day sometimes I have to skip cardio too!

Diet looks solid!

[Tim Wescott]

Wed. June 18th.

Back,LowerBack:

Back:
Wide Chins:
3 x 8
These were tough..........haven`t done them in years.

I used to be able to knock out 20 reps at any time............gotta` lot of work to do!!

V-Bar Chins:
1 x 10

Cybex Seated Row Machine:
8 plates-15
10 plates-12
12 plates-8 + 2 forced reps
9 plates-15

V-Bar Pulldowns:
12 plates-10
11 plates-12
10 plates-15

Cable High Pulls:
8 plates-15
10 plates-12
12 plates-10

LowerBack:
Hyperextensions:
3 x 15 - bodyweight


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 :
5 whole eggs
2 large baked potatoes (oven fries)
12 oz. water

Meal # 4 :
5 whole eggs
2 large baked potatoes (oven fries)
12 oz.water

Meal # 5 :
6 oz. chicken breast
16 oz. water

[Intensity]

Jun 16, 2008 14:54:42 GMT -5 Tim Wescott said:

Less weight and a bit less volume than usual due to the fact that I skipped last weeks leg workout..............don`t want to be totally crippled for the rest of the week!!

Next week it`s balls to the wall! ;D

Good thing you didn't convince yourself do to more volume... you would have to skip cadio for the rest of the contest prep ;D

2008 NABBA Nationals preps... it's on!!!!

[intenceman]

Tim are you still doing the Masters Nationals?

[Roger]

Looking good Tim

[Tim Wescott]

Mo,I love high volume...........can you tell?

Thanks Rog!!

James,I ran out of money so I`m gonna` do the NABBA Nats instead...........very dissapointing,but no choice really.

[Tim Wescott]

Thurs. June 19th.

Shoulders Hamstrings,Abs:

Shoulders:

Pre-Exhaust Super-Set:
{Cybex Seated Lateral Machine:
50-20 reps
70-15 reps
90-12 reps
50-20 reps
{Cybex Seated Press Machine:
5 plates-20
7 plates-12
9 plates-6,drop to 5 plates for 9 more
3 plates-20

Seated Behind The Back Laterals:
15-20
20-15
25-12

Bent-Over Laterals:
30-15
40-12
30-15

Face-Pulls:
5 plates-20
6 plates-20

Hamstrings:
Lying Leg Curls:
1 x 70-15

One-Legged Seated Leg Curls:
5 x 12 with 5 plates

Abs:
Crunches:
3 x failure

[Tim Wescott]

Fri. June 20th.

Triceps/Biceps:

Super-Set # 1:
{Skullcrushers:
70-15
90-12
110-8
80-15
{Barbell Curls:
70-12
90-12
110-10
80-15

Super-Set # 2:
{Bent-Forward Cable Extensions:
7 plates-20
9 plates-15
11 plates-12
6 plates-30
{Cable Preachers:
4 plates-10
5 plates-10
6 plates-10
3 plates-15

Super-Set # 3:
{Pressdowns:
5 plates-20
7 plates-15
{Lying Hammer Curls:
15-12
20-12

[fit]

Just love all that volume Timmeh!

[Roger]

Your arm day always give me a pump just reading them. AWESOME

[Tim Wescott]

As everybody here knows,or at least should know due to my constant bit*hing and moaning about it,I have a real bad back from doing rack deads.

Well today while I was setting up the Smith machine for my partner to do front squats,mI tried one with the empty bar and it didn`t hurt at all.

I then figur4ed I`d do some with light weight and see if I could do them.

I pre-exhausted with extensions first and no problems so far.

My legs were trashed even from the light weight as I have done no type of squatting in months.

I also was able to do walking lunges for the first time in months!!!

I`ll stay with this routine for a few weeks,go a heavier if my back allows,switch it up again,then return to it again.

I may also even try squats,but the fronts don`t cause you to lean over much as you must stay upright to do them and this may be the reason why I could.

Anyway,I was pretty psyched to do these even light.

I never got much out of squats,but feel wimpy not doing them even though I train legs hard. ;D

Mon. June 23rd.

Quads,Calves,LowerBack:

Quads:

Pre-Exhaust Super-Set:
{Smith Front Squats:
3 x 10 with 155
1 x 12 with 135
{Leg Extensions:
2 x 10-70 pounds
1 x 12-70 pounds

Dumbell Lunges:
1 x 12 with the 20 pounders

Walking Lunges:
2 x 25 yards-15 pounders

Adductor Machine:
1 x 20 with 110 pounds



Calves:
Cybex Rotary Calf Machine :
5 x failure,followed by half reps to failure on every set

LowerBack:
Hyperextensions:
1 x 30 - bodyweight

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 :
7 eggwhites
2 whole eggs
2 cups coffee

Meal # 4 :
5 oz. chicken breast
1 cup broccolli
16 oz. water

Meal # 5 :
5 oz. chicken breast
1 cup broccolli
16 oz. water

Meal # 6 :
6 oz. chicken breast

SNACK:
Air-Popped popcorn with butter spray
16 oz. Crystal-Lite

I was really stumbling all over the gym today during this workout................almost looked like I was back drinking again!! LOL

[Tim Wescott]

Tues. June 24th.

Chest,Cardio,Abs:

Chest:
Dumbell Inclines:
60-12
75-8
85-6
75-8
60-12

Flyes:
45-12
65-6
45-12

Crossovers:
4 plates-15
5 plates-12
3 plates-20

Cybex Seated Bench Press:
Triple Drop-Set:
10 plates-10,drop to 8 plates for 5 more,drop to 6 plates for 5 more

Cardio:
Walked for 20 minutes on inclined treadmill = 201 calories

Abs:
Crunches:
1 x 100

Rope-Crunches:
1 x 50 - 10 plates

!/4 Situp on Decline:
1 x 25

Good workout........my strength is going back up.

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 :
6 eggwhites
2 whole eggs
green pepper strips and onions ,sautee`d in olive oil
16 oz. Crystal-Lite

Meal # 4 :
6 oz. chicken breast
cucumber salad with Fat-Free Italian Dressing
16 oz. Crystal-Lite

Meal # 5 :
5 oz. chicken breast
1 cup asparagus
16 oz. Crystal-Lite

Meal # 6 :
5 oz. chicken breast

[bigjohn95821]

Very impressive stuff going on there Tim, very motivating.

[intenceman]

Good stuff Tim! I Think Im going to steal your diet, as much as I can anyway!

[Roger]

Training and diet are both awesome. Looks like you be kicking ass in September