My Back To Basics Journal

[Tim Wescott]

Mon. Aug. 11th.

It`s good to be back..............had a bit of "board burnout",but still training hard and I missed no workouts.

After 8-9 months of no squatting due to my lower back problems,I tested the waters again this week on leg day..............full barbell squats below paralell.

No problems whatsoever so far,but 225 felt like a ton!! LOL ;D

Quads,Hamstrings, & Calves:

Quads:
Squats:
45-20 (warmup)
135-15
170-10
185-8
200-8
225-3
185-10
MASSIVE poundages!! LOL

Gonna` ease up in weight slowly and try not to re-injure my back this time around.

I`ll probably never go really heavy again and just do higher reps................works far better for me anyway.

Leg Extensions:
70-12
90-12
110-10
70-12
50-20

Hamstrings:

Super-Set:
{Seated Leg Curls:
3 x 12 with 11 plates
{Lying Leg Curls:
3 x 12 with 70 pounds

Calves:

Super-Set:
{Smith Calf Raise:
4 x failure
{Cybex Rotary Calf Raise:
3 x failure

Pretty good day...............felt good to squat again but it made me realize I have a long hard road to travel to get them back up to decent respectable weight.

[Tim Wescott]

Tues. Aug. 12th.

Chest,Back,Abs/Lower Back,Cardio:

Chest:
Dumbell Inclines:
60-12
75-8
85-6
65-10

Flyes:
45-12
55-10
65-8

Pec-Deck:
2 x 15 with 5 plates

Cybex Seated Bench Press:
8 plates-15 (3 second pause each rep in stretch position),drop to 6 plates for 15 more fast reps..................painful.

Back:
Lying Barbell Rows:
115-12
135-10
100-15

Wide Pulldowns:
11 plates-12
10 plates-12
9 plates-15
(I go ,you go style)

Seated Cable Rows:
3 x 12 8 plates (short straight bar.......I go ,you go style)

Dumbell Pullovers:
60 pounds for 2 x 12
Stayed light on these so my triceps wouldn`t get too sore and ruin my arm day..............hadn`t done them in a good while.

Abs/Lower Back:
Rope Crunches,alternated with Hyperextensions:

Rope-Crunches:
11 plates-failure
12 plates-failure
11 plates-failure

Hyperextensions:
bodyweight-20 reps
25 pounds-15 reps
35 pounds- 12 reps drop weight and did 5 more with bodyweight

Cardio:
Walked outside for 2 miles after training.

[fit]

Good to see you back at it with your journal. It inspires me every day, Tim!

[Tim Wescott]

Wed. Aug. 13th.

Cardio,Abs:

Cardio:
20 minutes on eliptical/stepper = 200 calories
10 minutes on inclined treadmill = 100 calories

Abs:

Super-Set:
{Crunches:
3 x failure
{Lying Leg Raise:
3 x failure

Rope-Crunches:
3 x failure-10,11,12 plates respectively

[Tim Wescott]

Thanks Chris...........good to be back posting !!

[Roger]

I like the name of your journal. That's what it is all about. Squats looking good to me

[Tim Wescott]

Thanks Rog..........it`s gonna` be a long hard road back to decent poundages.

[Tim Wescott]

Thurs. Aug. 14th.

Shoulders,Cardio:

Shoulders:
Seated Bradford Press:
100-12
115-8
95-15

Behind The Back Laterals:
20-20
30-20 **New PR**
22.5-20

Cybex Seated Lateral Machine:
50 pounds for 50 reps

Bent-Over Laterals:
25-20
35-15
45-10

Bent-Over Machine Laterals:
3 x failure-3 plates

Face-Pulls:
1 x 15 - 4 plates

Plate Front Raise:
25-20
35-15
45-12

Cardio:
Stadium Stairs:
2 cycles with a 1/4 mile walk on track between cycles

[Roger]

KILLER Shoulder Day

[mrky03]

Great training Tim, glad to hear that your back is doing well! Basic training rules!

[Tim Wescott]

Thanks guys.................back has been feeling real good but I`m not counting my chickens yet.

Using more free weights,going heavier,and staying intense!

[Tim Wescott]

Fri. Aug. 15th.

Biceps/Triceps,Cardio,Abs:

Biceps/Triceps:

Super-Set #1:
{Barbell Cheat Curls:
65-12
95-10
115-8
135-5
85-10
{Pressdowns:
4 plates-20
6 plates-15
8 plates-12
10 plates-10 **New PR**
4 plates-30

Super-Set # 2:
{Cybex Preachers:
3 plates-15
4 plates-12
5 plates-10
6 plates-8 + 2 partner assisted forced reps
{Cybex Triceps Extensions:
4 plates-15
5 plates-15
6 plates-12
5 plates-15

Super-Set # 3:
{Hammer Curls:
30-7.25-7,22.5-7
Super-Set + Triple Drop-Set + 21`s combo............itense!!
{Bent-Forward Cable Extensions:
7 plates-35 reps

Cardio:
30 minutes on stepper/eliptical = 300 calories

Abs:

Super-Set:
{Crunches:
3 x failure
{Lying Leg Raise:
3 x failure

Good solid week of training!

[intenceman]

Great to see you posting again! Glad the lower back is healed! I think the squats will come back pretty fast, just watch that back. You seem to be a higher rep guy anyway, maybe do 20 reppers?

[Tim Wescott]

Tues. Aug.19th.

Quads,Hamstrings,Calves:

Quads:
Squats:
45-20 (warmup)
135-15 (warmup)
175-10
200-8
225-8
250-1
200-12
Second squat workout...........added 5 reps to the set with 225 and hit an easy 250 deep and stopped.............could have gotten a few more but I`m trying to be patient.

Lying Leg Sled:
3 x 15 with 8 plates
I go,you go style................almost like cardio!!

Walking Dumbell Lunges:
20 pounders for 25 yards
15 pounders for 25 yards

Leg Extensions:
50-20

Hamstrings:
Lying Leg Curls:
70-12
90-8 plus 7 half reps
70-12
50-20

Seated Leg Curls:
10 plates-12
12 plates-12
11 plates-12

Calves:
Calf Raise On Lying Leg Sled:
5 x failure

Very busy this week.................had to start the training week on Tues. as opposed to Mon.,and gotta` skip Fri.,...........lots going on but I`ll be training the entire body over 3 days so everything gets hit.

[Tim Wescott]

Wed. Aug. 20th.

Chest,Back,Cardio:

Chest:
Cybex Seated Bench Machine:
7 plates-12
9 polates-10
11 plates-8
13 plates-5
8 plates-15

Smith Inclines:
155-12
135-10
135-10
I go,you go style!!

Pec-Deck:
4 plates-15
5 plates-12

Back:
Underhand Grip Pulldowns:
10 plates-15
12 plates-12
14 plates-8
11 plates-12

Cybex Seated Row Machine:
10 plates-12
12 plates-10
11 plates-12
8 plates-15

Cardio:
Walked a mile on outdoor track.

[Intensity]

I'm glad to see my #1 source of inspiration back at posting!

Good attitude with the Squats Tim, you're a wise guy! Big... strong and wise... in no particular order ;D

[Roger]

Looking good Tim, Nice squatting!!!!!!!!!!

[Tim Wescott]

Thanks guys!!


Last week I covered the whole body in three days time..............lots of stuff going on lately.

Felt sick on Monday so just did two cycles of stadium stairs............felt much better yesterday though.

[Tim Wescott]

Tues. Aug. 26th.

Chest,Back,Cardio:

Chest:
Dumbell Inclines:
55-12
75-5
85-5
75-10

Flyes:
45-12
60-10
45-12

Cybex Seated Bench Press:
9 plates-failure,drop to 7 plates-failure,drop to 5 plates-failure

Back:
Chins:
3 Sets of
8 reps (med. grip)
5 reps (wide grip)
7 reps (close grip)

Deadlifts:
135-12
185-5
225-5
250-1
185-8
Trying to rebuild my injured back..............haven`t done full deads from the floor in at least 8 years or more!!

I`m sore today...............OWW!!!

Seated Cable Rows:
1 x 15 - 9 plates

Wide Pulldowns To Chin:
11 plates-15

Cardio:
20 minutes on eliptical/stepper machine

Pretty good workout........I`ll add a few more heavy sets to each bodypart as my power increases.

[mrky03]

Aug 27, 2008 6:13:14 GMT -5 Tim Wescott said:

Thanks guys!!


Last week I covered the whole body in three days time..............lots of stuff going on lately.

Felt sick on Monday so just did two cycles of stadium stairs............felt much better yesterday though.

I used to train Mon. Wed. Fri. all the time very similar to the way I train now with basic exercises. I got to an all time high on all of my lifts also got to an all time high bdwt! lol

Your training looks great as always Tim!