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Post by Tim Wescott on Jun 16, 2008 14:54:42 GMT -5
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.
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Post by GerryT on Jun 16, 2008 15:33:41 GMT -5
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%!
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Post by loneagle on Jun 16, 2008 21:49:22 GMT -5
Very nice, Tim!
A little coffee sure helps curb the craving when I'm feeling hungry.
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Post by Tim Wescott on Jun 17, 2008 11:34:17 GMT -5
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!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on Jun 17, 2008 11:41:35 GMT -5
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. ![:'(](//storage.proboards.com/forum/images/smiley/cry.png)
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Post by mrky03 on Jun 17, 2008 18:53:16 GMT -5
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. ![:'(](//storage.proboards.com/forum/images/smiley/cry.png) It happens! I get so sore on leg day sometimes I have to skip cardio too! Diet looks solid!
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Post by Tim Wescott on Jun 18, 2008 17:00:27 GMT -5
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!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) 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
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Post by Intensity on Jun 18, 2008 18:14:49 GMT -5
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!!!!
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Post by intenceman on Jun 18, 2008 22:06:06 GMT -5
Tim are you still doing the Masters Nationals?
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Post by Roger on Jun 19, 2008 4:47:35 GMT -5
Looking good Tim
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Post by Tim Wescott on Jun 20, 2008 11:26:41 GMT -5
Mo,I love high volume...........can you tell? ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Thanks Rog!! James,I ran out of money so I`m gonna` do the NABBA Nats instead...........very dissapointing,but no choice really.
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Post by Tim Wescott on Jun 20, 2008 11:39:14 GMT -5
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
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Post by Tim Wescott on Jun 20, 2008 11:45:32 GMT -5
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
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Post by fit on Jun 21, 2008 7:54:24 GMT -5
Just love all that volume Timmeh!
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Post by Roger on Jun 22, 2008 5:21:40 GMT -5
Your arm day always give me a pump just reading them. AWESOME
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Post by Tim Wescott on Jun 23, 2008 11:43:21 GMT -5
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. ;DMon. 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 ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on Jun 24, 2008 15:57:49 GMT -5
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
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Post by bigjohn95821 on Jun 24, 2008 16:06:46 GMT -5
Very impressive stuff going on there Tim, very motivating.
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Post by intenceman on Jun 24, 2008 19:04:46 GMT -5
Good stuff Tim! I Think Im going to steal your diet, as much as I can anyway!
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Post by Roger on Jun 24, 2008 19:09:32 GMT -5
Training and diet are both awesome. Looks like you be kicking ass in September
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