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Post by fit on Jun 30, 2008 19:32:31 GMT -5
You really seem to be toeing the mark Timmy. NICE.
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Post by Hoopie on Jun 30, 2008 23:05:42 GMT -5
September 20th this year Boss Dude for the NABBA NAts...
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Post by Tim Wescott on Jul 1, 2008 12:22:57 GMT -5
My legs are sore as hell,and my glutes are friggin` killing me!!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Hoops,you going this year.........if so,I`ll see you there buddy!
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Post by Tim Wescott on Jul 1, 2008 12:36:48 GMT -5
Tues. July 1st.
Chest,Back,Cardio,Abs:
Chest:
Tri-Set: {Smith Inclines: 155 -3 x 10 {Pec-Deck: 2 x 12- 5 plates 1 x 12- 4 plates {Cybex Seated Bench Machine: 1 x 10- 8 plates 1 x 10- 7 plates 1 x 10- 6 plates This was insanely intense and painful...........no rest,just a big circle of pain!!
Crossovers: 1 x 20 with 5 plates
Chest & Back Transitional Movement: Dumbell Pullovers: 1 x 15 with 70 pounds
Back:
Tri-Set: {Lying Barbell Rows: 2 x 10 - 115 1 x 10 - 105 {Straight-Arm Pulldowns: 3 x 12 - 6 plates {Pulldown Behind Neck: 2 x 12 - 8 plates 1 x 12 - 7 plates OUCH!!!
One-Arm Cable Rows: 1 x 15 with 5 plates
Cardio: 20 minutes walking on incline treadmill = 210 calories
Abs:
Super-Set: {Rope-Crunches: 1 x 50 with 10 plates 1 x 35 with 10 plates {Crunches: 1 x 50- bodyweight 1 x 35- bodyweight
We were in the zone and totally spent afterwards!
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 16 oz. Crystal-Lite
Meal # 4 : 5 oz. chicken breast 1 cup green beans 16 oz. Crystal-Lite
Meal # 5 : 5 oz. chicken breast 1 cup green beans 16 oz. Crystal-Lite
Meal # 6 : 5 oz. chicken breast 16 oz. Crystal-Lite
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Post by Roger on Jul 2, 2008 5:22:57 GMT -5
In the ZONE, going great Tim
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Post by Tim Wescott on Jul 2, 2008 17:28:05 GMT -5
Wed. July 2nd.
Shoulders,Hamstrings,Cardio:
Shoulders:
Pre-Exhaust Super-Set: {Seated Behind The Back Laterals: 3 x 12 - 17.5 pounds {Seated Dumbell Press: 2 x 10 1 x 8 The only rest we took on these is how long it takes to do 5 reps on presses.
I`d go,my partnrer would follow...............just like one continuous sets.............reps were a bit*h to grind out due to muscle fatigue and lactic acid buildup.
This smoked my delts!!
Seated Strict Lateral Raise: 1 x 20 - 15 pounders 1 x 15 - 20 pounders Start at sides of legs seated and raise with straight arms.
Cybex Seated Lateral Machine: 70-15 50-20
Triple-Drop Set: Bent-Over Laterals: 30-10,27.5-10,25-10-no rest 27.5-10,25-10,22.5-10-no rest 25-10,22.5-10,20-10-no rest Insane intensity on these!
Hamstrings: Stiff-Legged Deadlifts On Platform: 45-20 75-15 105-10 135-10 My back seems to be healing a bit but still hurts me.............couldn`t do these previosly
Seated Leg Curls: 9 plates-15 11 plates-12 13 plates-10 15 plates-5,13 plates-5 more,11 plates-5 more,9 plates-5 more,7 plates-5 more plus 10 half reps in bottom position The last drop set was a new PR as far as the 15 plates goes and it was insanely painful,but we loved it!
Cardio: Walked a mile and a half on outdoor track.
Great workout!
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Post by Hoopie on Jul 2, 2008 20:36:51 GMT -5
My legs are sore as hell,and my glutes are friggin` killing me!!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Hoops,you going this year.........if so,I`ll see you there buddy! I think i will be there this year. Still mulling it around
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Post by Roger on Jul 3, 2008 5:30:18 GMT -5
Triple-Drop Set: Bent-Over Laterals: 30-10,27.5-10,25-10-no rest 27.5-10,25-10,22.5-10-no rest 25-10,22.5-10,20-10-no rest
KILLER!!!!!!!!!!!!!!!
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Post by mrky03 on Jul 3, 2008 18:49:52 GMT -5
I'm glad to hear that your back is feeling better! Great training Tim!
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Post by Tim Wescott on Jul 3, 2008 21:26:30 GMT -5
Thanks guys.........Joel,it really seems to be getting better,and I can`t beleive it. I honestly got used to the pain on a daily basis.........it still hurts a bit but for some strange reason,I think doing those stiff-legged deads helped. They may have stretched my back a bit and freed up a pinched nerve or something. Who knows.........just happy to be able to tie my own shoes again!! LOL ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on Jul 3, 2008 21:34:05 GMT -5
Thurs. July 3rd.
Triceps/Biceps:
Super-Set # 1: {Skullcrushers: 70-20 90-12 100-8 80-20 {Barbell Curl: 65-12 105-10 115-8 85-12 Big mistake on my part..............meant to jump the weight by 20 pounds each set,but mistakenly threw on 40 pounds after my first set.
I though that it felt a helluva` lot heavier than 85 pounds!! #awithstupid5gf#
Super-Set # 2: {Cable Preacher Curls: 4 plates-12 5 plates-10 6 plates-10 5 plates-12 { Standing Cable French Press: 6 plates-20 7 plates-15 8 plates-15 6 plates-20
Short and sweet by my standards anyway!
Gym is closed tomorrow so I did chest & back together this week so I wouldn`t miss training each bodypart.
Real good week...........my whole body got sore !
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Post by Roger on Jul 4, 2008 8:45:39 GMT -5
#antbicepcurlsmdclr9dn# {Barbell Curl: 65-12 [OUCH] 105-10
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Post by Tim Wescott on Jul 7, 2008 12:30:34 GMT -5
Mon. July 7th.Quads & Calves:Quads:Leg Press: 1 x 100 reps with 300 pounds No way to describe this other than to say either,"total insanity" or "Pain 101" !
When you get to 30 reps, and think to yourself that you "only" have 70 more reps to go,you think it isn`t possible...then somehow you get to 70 reps and think,GEEZUS...30 more to go, but you zone out and just crank them out somehow.Walking Dumbell Lunges: 1 set of 100 yards with the 15 pounders. Again,just insane....almost didn`t make it several times.
Each rep was almost in a split position,and I`m hoping for these to improve my quad seperation.
They better work after all that damn pain! ;D Quadruple Drop-Set:Leg Extensions: 110-5,drop to 90 for 5 more,drop to 70 for 5 more,drop to 50 for 10 more.....25 total reps. My quads literally felt like someone had a blowtorh on them. #flamingsmiley3zp# Calves:Super-Set:{Cybex Seated Leg Press Calf Raise Doggcrap Style: 4 x failure followed by a 30 second stretch in the bottom position. { Cybex Rotary Calf Machine: 4 x failure,followed bu half reps to failure. What a workout...........still hobbling around 4 hours later!!
Great way to start off the week of training.
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Post by mrbeefy on Jul 7, 2008 12:39:46 GMT -5
Great WO Tim! I've done a few of these before... I call them my 100 rep days...VERY TOUGH.....But hurts so good! Have the walker available tomorrow! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by fit on Jul 7, 2008 13:12:15 GMT -5
Lordy!!! You're one sick puppy! #bpressingsmiley9yk# #smileyapplause3ec#
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Post by mrky03 on Jul 7, 2008 15:23:34 GMT -5
Mon. July 7th.Quads & Calves:Quads:Leg Press: 1 x 100 reps with 300 pounds No way to describe this other than to say either,"total insanity" or "Pain 101" !
When you get to 30 reps, and think to yourself that you "only" have 70 more reps to go,you think it isn`t possible...then somehow you get to 70 reps and think,GEEZUS...30 more to go, but you zone out and just crank them out somehow.Walking Dumbell Lunges: 1 set of 100 yards with the 15 pounders. Again,just insane....almost didn`t make it several times.
Each rep was almost in a split position,and I`m hoping for these to improve my quad seperation.
They better work after all that damn pain! ;D Quadruple Drop-Set:Leg Extensions: 110-5,drop to 90 for 5 more,drop to 70 for 5 more,drop to 50 for 10 more.....25 total reps. My quads literally felt like someone had a blowtorh on them. #flamingsmiley3zp# Calves:Super-Set:{Cybex Seated Leg Press Calf Raise Doggcrap Style: 4 x failure followed by a 30 second stretch in the bottom position. { Cybex Rotary Calf Machine: 4 x failure,followed bu half reps to failure. What a workout...........still hobbling around 4 hours later!!
Great way to start off the week of training.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 16 oz. Crystal-Lite Meal # 4 :Meal # 5 :Meal # 6 : Can you say INTENSITY OR INSANITY!!! #arockon6ha#
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Post by Tim Wescott on Jul 7, 2008 19:20:28 GMT -5
I can barely walk right now,but I love it !! ![:D](//storage.proboards.com/forum/images/smiley/grin.png)
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Post by Tim Wescott on Jul 8, 2008 16:25:11 GMT -5
MY FRIGGIN`LEGS ARE KILLING ME!!!!! LOL ;D
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Post by GerryT on Jul 8, 2008 16:30:50 GMT -5
LOL, Tim. Must have done everything right, buddy. Keep up the amazing work. NABBA is yours!
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Post by Tim Wescott on Jul 8, 2008 16:33:00 GMT -5
Tues. July 8th.Chest,Back,& Abs:Chest:Tri-Set:{Smith Inclines: 3 x 12-150 pounds {Pec-Deck: 3 x 12- 5 plates {Cybex Seated Bench Machine: 3 x 12 - 6 plates Triple Drop-Set:Crossovers: 5 plates-10,drop to 4 plates-10,drop to 3 plates for 10 more Back:Super-Set:{Cybex Pulldown Machine: 3 x 12 with 8 plates 1 x 15 with 7 plates {Cybex Seated Row Machine: 3 x 12 with 8 plates 1 x 15 with 7 plates Straight-Arm Pulldowns: 6 plates-20 6 plates-15 6 plates-12 I go,you go style! Abs:Super-Set:{Rope-Crunches: 3 x failure-10 plates {Crunches: 3 x failure Good one......my legs are so sore,I HAD to skip cardio. I can barely walk and they hurt just sitting or standing around. Sore right down to the bone!
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