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Post by Roger on Jul 15, 2008 18:47:22 GMT -5
Killer chest day!!!!!!!!!!
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Post by mrky03 on Jul 15, 2008 18:56:22 GMT -5
Tim, do you try to keep your cardio fairly moderate intensity? I tend to go pretty hard, maybe too hard.
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Post by Tim Wescott on Jul 21, 2008 16:51:23 GMT -5
I keep it moderate if on the treadmill oir walking outside,but if using the eliptical I go nuts HIIT style, and of course stadium stairs are just insane.
This is a good way to mix it up.
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Post by Tim Wescott on Jul 21, 2008 17:05:59 GMT -5
Mon. July 21st.
Quads/Hamstrings,Calves:
Quads/Hamstrings:
Super-Set # 1: {Leg Press: 200 pounds-15 reps (warmup) 450-12 450-12 {Nautilus Lying Leg Curls: 60 pounds-15 (warmup) 70-12 70-12 Next time I`ll go heavier on both exercises........just a tad too light but not easy.
Super-Set # 2: {Lying Leg Sled: 10 plates-12 12 plates-12 **New PR** {Seated Leg Curls: 10 plates-12 12 plates-12 + 5 half reps from top + 5 half reps from bottom**New PR**
Super-Set # 3: {Leg Extensions: 50-20 50-20 {Cybex Lying Leg Curls: 70-20 70-12,drop to 50 for 8 more
Super-Set #4: {Adductor Machine: 130 pounds-15 reps {Stiff-Legged Deadlifts On Platform: 135-12 (warmed up with just the bar on stiff-leggeds for 20 reps,before starting the Super-Set ........back seems much better lately.)
Calves:
Super-Set: {Cybex Rotary Calf Machine: 4 x failure,followed by half reps to failure {Smith Machine Calf Raise: 4 x failure,followed by half reps to failure
Trying a different approach on legs and so far I like it. Working hammies with quads after not doing so for about 2 years or more.
I stopped pyramiding up in weight while decreasing reps like I always did, and just did a warmup on the first exercises in the first Super-Set then did two work sets.
Gotta` learn to judge the poundages a bit better next time.
Also I`ll be doing some more leg work starting next week on Thursday.......just 1 set of 100 yard walking db lunges and light stiff-leggeds.
More changes added also which I`ll list with tomorrows workout.
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Post by Roger on Jul 21, 2008 18:48:39 GMT -5
Change is good!!!!!!!!!!! At least that is what my wife keeps telling me. LOL Great leg day Tim
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Post by mrky03 on Jul 21, 2008 19:48:55 GMT -5
Great workouts Tim! I've tried working hams on a seperate day but they seem to tie in with all my quad exercises so much that it just makes sense to train them together. Oddly enough I've made the best gains on my hamstrings lately from wide stance squats! It really brought my adductors and glutes into play.
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Post by Tim Wescott on Jul 22, 2008 22:08:38 GMT -5
Tues. July 22nd.
Chest/Back,Cardio,Abs:
Chest/Back:
Super-Set # 1: {Cybex Seated Bench Machine: 10 x 10 with 8 plates {Cybex Seated Row Machine: 10 x 10 with 8 plates
Super-Set # 2: {Smith Inclines: 155-12 185-6 135-15 (3 second pause at bottom on all reps) {Wide Pulldowns: 10 plates-12 12 plates-12 14 plates-12
Super-Set # 3: {Flyes: 1 x 15 with the 45 pounders {Seated Cable Rows: 1 x 15 with 8 plates Between me and my partner this comes out to 56 total sets which we did in under an hour.
Cardio: Walked on inclined treadmill for 25 minutes at 15 degree incline,followed by 5 minute cooldown at 10 degrees = 375 calories.
Abs:
Super-Set: {Crunches: 3 x failure {Rope-Crunches: 3 x failure with 10 plates
Really good intense traininG!!
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Post by fit on Jul 23, 2008 6:22:02 GMT -5
Tues. July 22nd.Between me and my partner this comes out to 56 total sets which we did in under an hour.Really good intense traininG!! Your endurance never fails to impress!
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Post by Tim Wescott on Jul 23, 2008 20:49:37 GMT -5
Thanks Chris! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on Jul 23, 2008 20:56:57 GMT -5
Wed. July 23rd.Lower Back,Shoulders,Traps/Grip,Cardio:Lower Back:Hyperextensions: 1 x 20 - bodyweight 1 x 15-30 pounds,drop weight for 5 more with bodyweight Shoulders:Seated Dumbell Press: 40-12 50-10 60-6 40-12 Seated Behind The Back Laterals: 20-20 30-12 20-15 15-20 Cybex Seated Lateral Machine: 90-10,drop to 70 for 10 more,drop to 50 for 10 more,drop to 30 for 20 more ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) Bent-Over Laterals: 25-20 35-15 45-15 Face-Pulls: 6 plates-20 5 plates-20 Dumbell Front Raise: 3 x failure-15 pounders Traps/Grip:Farmers Walks: 70-40 yards 60-40 yards First time I ever tried these..........BRUTAL!! Cardio:Walked for 30 minutes on inclined treadmill = 401 calories. Good workout!
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Post by fit on Jul 25, 2008 6:27:00 GMT -5
Great looking back workout, Timmy.
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Post by Tim Wescott on Jul 26, 2008 5:26:07 GMT -5
Thurs. July 24th.
Triceps/Biceps,Abs,Cardio:
Triceps/Biceps:
Giant-Set: {Skullcrushers: 70-15 90-12 110-6 80-12 {Barbell Curls: 70-12 90-10 120-8 80-12 {Seated French Press: 60-12 70-12 80-10 50-15 {Cable Preachers: 4 plates-12 5 plates-12 6 plates-10 3 plates-15 (extra slow reps) {Bent-Forward Cable Extensions: 7 plates-15 9 plates-12 11 plates-10 8 plates-15 {Kneeling Pulley Curls: 5 plates-12 6 plates-10 6 plates-10 5 plates-10
Triple Drop-Set: Triceps Pressdowns: 8 plates-15,drop to 6 plates-15 more,drop to 4 plates-20 more
Insane intensity.................we did all this in 40 minutes between the two of us.
Abs:
Tri-Set: {Invetted Situps: 3 x failure {Crunches: 3 x failure {Lying Leg Raise: 3 x failure
Cardio: Eliptical/Stepper Machine: 15 minutes=150 calories Walked on indoor track for another 15 minutes.
Good week of training..............took Friday off and just did a lot of walking during the day.
Having a tough time dieting this year but gonna` try harder to get it together.
Looking pretty good but if I don`t get serious NOW,it`ll be too late for me to hit the NABBA Nats.
Never had this kind of problem before as far as dieting strictly goes!! #bheadbangsmiley7rd#
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Post by Roger on Jul 26, 2008 6:13:55 GMT -5
Wish I could blast arms like you do Tim. It would destroy my elbows. Great training This would all be alot better if we did not have the DIET thing LOL
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Post by mrky03 on Jul 26, 2008 12:19:16 GMT -5
Looking good Tim! Dieting is tough, you know how to do it better than anybody! It does take a certain mindset for sure.
I just checked out your thread over on MD's forum. Good stuff!
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Post by GerryT on Jul 26, 2008 12:50:23 GMT -5
Excellent workouts, Tim. And you have the mental toughness to diet. Go and get that masters 1st you deserve, brother!
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Post by fit on Jul 26, 2008 13:15:09 GMT -5
Insane intensity indeed! Awesome workout.
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Post by EBA84 on Jul 27, 2008 16:33:25 GMT -5
Great work Tim. I will see you at the NABBA Nationals afterall. The promoter emailed me and wants me to hand out the overall trophy.
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Post by masterschamp on Jul 27, 2008 19:51:10 GMT -5
Great job, Tim......thought you coulda had 1st last year in the 50's...just make it official this year! pulling for you,bud. ![;)](//storage.proboards.com/forum/images/smiley/wink.png) Keith
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Post by Tim Wescott on Jul 30, 2008 5:32:58 GMT -5
Thanks guys.............I may skip the show,not really sure yet............battling with myself for a week now whether to enter again or not. On a sidenote,I`d eat perfectly for 3-5 days then eat some regular food for 2 days. I look pretty good.............thicker and rounder but not really sure if I wanna` go to the extreme diet that I`ll need to do to get in peak condition. I may skip it and hit the Eastern USA`s in NYC in Nov. or a tested contest in Nov. with my training partner. Or,I may just train to improve for next year. I wish I could stop fighting with myself over this ...............never had any problems dieting in the past....................could just be getting old..............nah!! LOL ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on Jul 30, 2008 5:42:04 GMT -5
DISCLAIMER: ;D
In spite of my crappy eating,I`m training my ass off lately and still hitting the cardio.
This workout was weird..................trying to get back into squats since my back feels much better lately..............starting slow.
Did some bench squats to about paralell................something I always ragged on people for doing because they are wussy but with my back I have to be careful..............I`ll do full free weight squats as soon as I can regardless of the poundages used and just re-build from scratch.
Please don`t laugh too hard at this "workout" !! LOL Mon. July 28th.Quads,Hamstrings,Calves:Quads:Smith Squats To Bench: 135-15 225-12 275-6 225-12 These were right about at paralell,then I took 135 and squatted full for 15 reps............back felt good..............so far!! Hamstrings:Unilateral Seated Leg Curls: 5 plates-15 6 plates-12 7 plates-10 6 plates-12 5 plates-15 Calves:Cybex Rotary Calf Machine: 5 sets to failure followed by half reps to failure and stretching. Weirdly enough,my quads and glutes got sore from this and it is waaaaaaaay less volume than my usual 12-16 sets....................haven`t squatted in months and months.
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