|
Post by fit on Jul 8, 2008 16:33:56 GMT -5
MY FRIGGIN`LEGS ARE KILLING ME!!!!! LOL ;D LOLOLOLOLL!!!!!!!!!!!!!!!!!! ;D
|
|
|
Post by Tim Wescott on Jul 9, 2008 13:15:13 GMT -5
I`ve been sore before,but I can`t rember my legs ever being this sore though I`m pretty sure they have been. My goal was to shock the quads..........I succeeded !! LOL ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Cardio is out this week..........just hard to sit or stand never mind move!
|
|
|
Post by Tim Wescott on Jul 9, 2008 13:23:47 GMT -5
Wed. July 9th.
Shoulders & Hamstrings:
Shoulders:
Pre-Exhaust Super-Set: {Cybex Seated Lateral Machine: 50-20 50-15 50-12 30-15 {Cybex Seated Press Machine: 5 plates-20 5 plates-15 5 plates-10 3 plates-15 This was done so fast that it was almost one continous set..........timed it perfectly with my training partner and it was ridiculously intense!
Laterals Behind The Back: 15-20 20-15 30-12 15-15
Lying Rear Delt Raise: 15-20 4 x 12 with the 25 pounders
Hamstrings: Seated Leg Curls: I did 3 sets of 15 using one leg at a time with 5 plates,immediately followed up by a set of 10 reps using 10 plates with both legs.
So it was alternate each leg for 15 with 5 plates,jump to 10 plates for 10 with both legs.
Insane pain and monster pumping cramps.
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 coffee
Meal # 4 : 5 oz. chicken breast 1 cup green beans 16 oz. Diet-Coke
Meal # 5 : 5 oz. chicken breast 1 cup green beans 16 oz. Diet-Coke
Meal # 6 : 4 oz. chicken breast 16 oz. Diet-Coke
Meal # 7: Labradas Carb Watchers MRP moxed in water
|
|
|
Post by mrky03 on Jul 9, 2008 18:08:46 GMT -5
MY FRIGGIN`LEGS ARE KILLING ME!!!!! LOL ;D I hear ya Tim, we've all been there! OUCH!
|
|
|
Post by mrky03 on Jul 9, 2008 18:12:18 GMT -5
Wed. July 9th.Shoulders & Hamstrings:Shoulders:Pre-Exhaust Super-Set:{Cybex Seated Lateral Machine: 50-20 50-15 50-12 30-15 {Cybex Seated Press Machine: 5 plates-20 5 plates-15 5 plates-10 3 plates-15 This was done so fast that it was almost one continous set..........timed it perfectly with my training partner and it was ridiculously intense!Laterals Behind The Back: 15-20 20-15 30-12 15-15 Lying Rear Delt Raise: 15-20 4 x 12 with the 25 pounders Hamstrings:Seated Leg Curls: I did 3 sets of 15 using one leg at a time with 5 plates,immediately followed up by a set of 10 reps using 10 plates with both legs.
So it was alternate each leg for 15 with 5 plates,jump to 10 plates for 10 with both legs.
Insane pain and monster pumping cramps.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 coffee Meal # 4 :5 oz. chicken breast 1 cup green beans 16 oz. Diet-Coke Meal # 5 :Meal # 6 : Have you cut out dextrose from your post workout shake? I think I'm going to but I think it mutes the effectiveness of the creatine. I didn't use dex. last year during my prep. but I was using Cell Mass.
|
|
|
Post by Roger on Jul 9, 2008 19:07:00 GMT -5
2008..........On a Mission !
GETTING MEDEIVAL
You said it , I BELIEVE You
|
|
|
Post by Tim Wescott on Jul 10, 2008 4:40:17 GMT -5
Joel,Yes no more dextrose..........haven`t used it in a while and actually have noticed no difference.
|
|
|
Post by Tim Wescott on Jul 10, 2008 10:39:04 GMT -5
Thurs. July 10th.Biceps/Triceps:Super-Set # 1:{Seated Alternate Dumbell Curls: 30-12 40-10 50-8 65-5 30-12 {Lying Dumbell Extensions: 22.5-20 27.5-15 35-12 40-12 25-20 Super-Set # 2:{Cable Preachers: 3 x 12 with 4.5 plates did 5 half reps from the top position on the first set,and 5 more from the bottom on the second set after doing the 12 reps,none needed on the third set!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) {Pressdowns: 6 plates-20 8 plates-15 5 plates-30 The end of the week for me other than cardio tomorrow.
My partner and her family are leaving town for a few days so we combined chest & back this week so as not to miss any days.
Good 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 :8 eggwhites 1 whole egg coffee Meal # 4 :4 oz. ground beef patty 1 cup green beans 16 oz. Diet-Coke Meal # 5 :5 oz. chicken breast 1 cup green beans 16 oz. Diet-Coke Meal # 6 :4 oz. ground beef patty 1 cup green beans 16 oz. Diet-Coke Meal # 7 :Labradas Carb Watchers MRP mixed in water
|
|
|
Post by mrky03 on Jul 10, 2008 16:48:27 GMT -5
2008..........On a Mission ! GETTING MEDEIVAL You said it , I BELIEVE You He sure is! Tim means business when he trains!
|
|
|
Post by Tim Wescott on Jul 11, 2008 12:18:13 GMT -5
Fri. July 11th.Todays Diet:Meal # 1:7 eggwhites 1 whole egg 16 oz. Diet-Coke Meal # 2:6 oz. chicken breast 1 1/2 cups steamed brocolli/butter spray 16 oz. Diet-Coke Meal # 3:30 gms. whey protein mixed in 12 oz. water Meal # 4:5 oz. chicken breast 20 oz. Diet Orange Soda Meal # 5:Labradas "Carb Watchers"MRP in 16 oz. water Meal # 6:22 gms. whey protein mixed in 12 oz. water Snack:Air-Popped popcorn/butter spray 12 oz. Diet-Coke I`ll walk 2-3 miles outside later today.
I may opt to eat only five meals as I`m not training today so not as much activity...........though I do have a lot of lawn mowing to do!! LOL ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
|
|
|
Post by intenceman on Jul 11, 2008 15:09:47 GMT -5
Intense, almost suicidal training! Nice work, Tim!
|
|
|
Post by Roger on Jul 12, 2008 11:41:07 GMT -5
Diet looking awesome
|
|
|
Post by Tim Wescott on Jul 12, 2008 12:35:52 GMT -5
Thanx Rog.......I`ve tightened things up quite a bit. More veggies,more water/fluids,and less starchy carbs...........today is a carb day though,and I`m looking forward to it. ![8-)](//storage.proboards.com/forum/images/smiley/cool.png)
|
|
|
Post by Tim Wescott on Jul 12, 2008 12:41:06 GMT -5
Sat. July 12th.
Todays Diet:
Meal # 1: 7 eggwhites 2 whole eggs coffee
Meal # 2: 30 gms. whey protein mixed in 12 oz. water
Meal # 3: chicken & rice in tomato sauce 1 cup asparagus 16 oz. Diet-Coke
Meal # 4: chicken & rice in tomato sauce 1 cup asparagus 16 oz. Diet-Coke
Meal # 5: chicken & rice in tomato sauce 16 oz. Diet-Coke
Meal # 6: 30 gms. whey protein mixed in 12 oz. water
Snack: Bag of mini rice cakes
|
|
|
Post by loneagle on Jul 12, 2008 18:24:39 GMT -5
Looking good, Tim!! Have you ever tried mixing your whey with crystal light? I like using vanilla whey in the lemomade. Makes a pretty tasty drink!
|
|
|
Post by Tim Wescott on Jul 12, 2008 21:09:07 GMT -5
Never tried it John,but I`ll give it a shot and let you know what I think. Thanks!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
|
|
|
Post by mrky03 on Jul 14, 2008 18:47:07 GMT -5
Your diet looks tight Tim!! How many days are you going low carbs before you carb up?
|
|
|
Post by Tim Wescott on Jul 15, 2008 4:34:40 GMT -5
Thanks Joel.........every 3-5 days depending on how I`m looking.
|
|
|
Post by Tim Wescott on Jul 15, 2008 4:59:30 GMT -5
Mon. July 13th.
Quads & Calves:
Quads:
Pre-Exhaust Super-Set: {Leg Extensions: 5 x 10-12 {Cybex Seated Leg Press: 4 x 12 1 x 30
Calves: Cybex Rotary Calf Machine: 4 x failure,followed by half reps to failure.
Short and sweet.............needed a light day after last weeks soreness.
Sundays diet was a carbon copy of Saturday,and I missed a meal yesterday but still ate 5 clean meals........I was really busy.
|
|
|
Post by Tim Wescott on Jul 15, 2008 14:53:10 GMT -5
Tues. July 15th.
Chest & Cardio:
Chest:
Giant-Set: {Smith Inclines: 135-12 155-10 175-8 135-12 {Crossovers: 3 plates-12 4 plates-10 3 plates-12 2 1/2 plates-12 (extra slow reps) {Cybex Seated Bench Press: 6 plates-12 6 plates-10 5 plates-10 4 plates-12 {Pec-Deck: 4 x 12-5 plates
Cardio: Walked for 30 minutes on outdoor track
|
|