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Post by Tim Wescott on Dec 11, 2008 18:49:13 GMT -5
Thurs. Dec. 11th.
Shoulders,Traps,Cardio: Standing Barbell Press: 4 x 8-12
Tri-Set: {E-Z Bar Front Raise: 4 x 10 {Behind The Back Laterals: 4 x 10 {Bent-Over Laterals: 4 x 10
Traps: Upright Row: 3 x 12 (very little rest)
Cardio: 30 minutes on eliptical /stepper machine
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Post by mrky03 on Dec 11, 2008 20:14:19 GMT -5
What contest are you shooting for Tim? Looks like you're on your way!
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Post by Tim Wescott on Dec 11, 2008 21:51:33 GMT -5
What contest are you shooting for Tim? Looks like you're on your way! I`m gonna` do the Metropolitans in NYC in April for starters,then possibly an NGA show in Binghampton NY...........not quite sure yet,but I`m gonna` do at least 4 this year. I definately need a contest as a goal for motivation. I didn`t ignore your last post in this thread by the way,was just trying to get caught up,then I was going to tell you that I do Skulls just as you described,have for years. Here`s how I`ve been eating for the last week and a half: Meal # 1-Post -Workout: whey shake in water Meal # 2: Whey shake in water med. baked potato Meal # 3: 10 eggwhites 2 whole eggs 1/2 cup oatmeal 16 oz. water Meal # 4: 6 oz. chicken breast lg. salad with vinegar/olive oil 16 oz. water Meal # 5: 4 oz. steak 1 cup veggies 16 oz. water Meal # 6: 1 cup cottage cheese 8 oz. water Just an example,but it`s strict and very clean. Carbs vary according to carb cycle plan.
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Post by mrky03 on Dec 12, 2008 20:39:55 GMT -5
Not a problem Tim! I'm just glad you're posting your workouts again! Not the same around here without ya!
Sounds like you have a full plate this year! I know what you mean about having a contest coming up in order to be properly motivated!
I've been thinking about trying out a drug free organization. These non tested NPC shows are getting out of hand! I feel I can be conpetitive but it is like playing against a stacked deck!
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Post by Tim Wescott on Dec 14, 2008 11:04:38 GMT -5
Fri. Dec.12th.
Biceps/Triceps,Cardio:
Biceps/Triceps:
Super-Set: {Barbell Curls: 1 x 12 {Skullcrushers: 1 x 20
Tri-Set: {Barbell Curls: 1 x 10 {Skullcrushers: 1 x 15 {Cable Preacher Curls: 1 x 10
Giant-Set # 1: {Barbell Curls: 1 x 10 {Skullcrushers: 1 x 15 {Cable Preacher Curls: 1 x 10 {Pressdowns: 1 x 15
Giant-Set # 2: {Barbell Curls: 1 x 8 {Skullcrushers: 1 x 8 {Cable Preacher Curls: 1 x 10 {Pressdowns: 1 x 12 {Alternate Hammer Curls: 1 x 10
Giant-Set # 3: {Barbell Curls: 1 x 10 {Skullcrushers: 1 x 15 {Cable Preacher Curls: 1 x 10 {Pressdowns: 1 x 15 {Alternate Hammer Curls: 1 x 10 {Bent-Forward Cable Extensions: 1 x 20
Giant-Set # 4: {Barbell Curls: 1 x 10 {Skullcrushers: 1 x 15 {Cable Preacher Curls: 1 x 10 {Pressdowns: 1 x 15 {Alternate Hammer Curls: 1 x 10 {Bent-Forward Cable Extensions: 1 x 15
Super-Set: {Kneeling Cable Curls: 2 x 12 {Cable French Press: 2 x 12
Cardio: 30 minutes walking on indoor track
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Post by RUBICON19 on Dec 14, 2008 23:14:46 GMT -5
What about the New Englands?
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Post by mrbeefy on Dec 15, 2008 10:24:16 GMT -5
Tim,
I understand. I NEED a contest for motivation too. I miss it!
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Post by GerryT on Dec 15, 2008 11:21:41 GMT -5
Excellent workouts, Tim!!
We will definitely get together at Metropolitans. Just be prepared for a very long day, with the addition of the bikini division!
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Post by Tim Wescott on Dec 16, 2008 16:11:56 GMT -5
What about the New Englands? Why?? I`ve already got 200 4th. places trophies from the New Englands!! LOL ;D Seriously,I may do it........think it`s in April this year instead of May so money may be tight as the Metropolitan is in April also. We`ll see,but main goal is 1st. place Over-50 Lightweight NPC Masters Nats and 1st. Over-50 NABBA Nats.
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Post by Tim Wescott on Dec 16, 2008 16:13:11 GMT -5
Excellent workouts, Tim!! We will definitely get together at Metropolitans. Just be prepared for a very long day, with the addition of the bikini division! I hear ya` Ger........as if we needed more classes/divisions to slow down the show! ![::)](//storage.proboards.com/forum/images/smiley/eyesroll.png)
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Post by RUBICON19 on Dec 16, 2008 16:19:47 GMT -5
What about the New Englands? Why?? I`ve already got 200 4th. places trophies from the New Englands!! LOL ;D Seriously,I may do it........think it`s in April this year instead of May so money may be tight as the Metropolitan is in April also. We`ll see,but main goal is 1st. place Over-50 Lightweight NPC Masters Nats and 1st. Over-50 NABBA Nats. ;D
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Post by Tim Wescott on Dec 16, 2008 16:50:22 GMT -5
We skipped training yesterday and moved it up to today. My training partners young son was sick,so we`ll cover the whole body over 4 days as usual,but we`ll miss our 5th. day which is "only" a cardio + abs day. We do 45 minutes of cardio followed by abs on a normal Wenesday,so we are gonna` add 15 minutes to each session this week to make up for it. Machine Week:Tues. Dec. 16th Quads,Hamstrings,Calves,Low Back:Quads:Lying Leg Sled: 40 reps 30 reps 20 reps 10 reps Done with a light weight (constant poundage), I go you go was used on everything we did.Leg Extensions: 3 x 20 (constant weight) Adductor Machine: 1 x 20 Abductor Machine: 1 x 20 Hamstrings,Low Back:Super-Set:{Nautilus Lying Leg Curls: 4 x 20 (constant weight) {Reverse Hyperextension Machine: 4 x 12 (constant weight) After this,we did a set of Step-Ups on a bench...........right leg=20,then left leg=20 no weight. Now we did a set of bodyweight walking lunges (about 20 yards to the Seated Leg Curl Machine where we did: Seated Leg Curls: 1 x 20 + 10 half reps We then Lunged back to the starting point another 20 yards,and did : Hyperextensions: 1 x 35 (bodyweight) Calves:Standing Calf Raise: 6 x 8-20 reps (pyramiding up in weight each set) Did half reps after no more complete reps could be done. We then wobbled out and drank our PW shakes !! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) Light weight,but really intense.............almost like friggin` cardio!
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Post by Tim Wescott on Dec 16, 2008 17:20:20 GMT -5
Here`s the routine I`m currently doing:
Week # 1: Back To Basics Week:
This week consists of 2 (sometimes 3) basic exercises..........not necessarily low reps,but basic builders.
Longer rests are used between sets.
Week # 2: High Intensity Week:
This week is the usual type stuff I do,but with moderate weight,lots of intensity techniques,and short rest periods.
Week # 3: Machine Week:
All machines this week,with light weight,short rest periods,and high reps.
This prepares us for the heavy week to come by resting joints and going light for a pump.
Nothing is carved in stone........if I feel really good,I`ll go heavier,if feeling crappy,lighter poundages will be used but less rest..........machine week always stays the same.
I know this looks a little laid out like Erics P/RR/S,but I did this in 2001 with good results..............didn`t ever read a computer and had no clue how to even turn one on,or who Eric was.
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Post by mrky03 on Dec 16, 2008 17:43:57 GMT -5
Just goes to show that great minds think alike! Great training Tim, I think you have a legitimate shot at winner your class at both of these shows!
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Post by RUBICON19 on Dec 16, 2008 21:52:03 GMT -5
Here`s the routine I`m currently doing: Week # 1:Back To Basics Week:This week consists of 2 (sometimes 3) basic exercises..........not necessarily low reps,but basic builders. Longer rests are used between sets. Week # 2:High Intensity Week:This week is the usual type stuff I do,but with moderate weight,lots of intensity techniques,and short rest periods. Week # 3:Machine Week:All machines this week,with light weight,short rest periods,and high reps. This prepares us for the heavy week to come by resting joints and going light for a pump. Nothing is carved in stone........if I feel really good,I`ll go heavier,if feeling crappy,lighter poundages will be used but less rest..........machine week always stays the same. I know this looks a little laid out like Erics P/RR/S,but I did this in 2001 with good results..............didn`t ever read a computer and had no clue how to even turn one on,or who Eric was.Same here Timster.. I used to call it PIV training. Power. Intensity. Volume.. Good stuff! You must be ready to kill it after the layoff... Cant wait to see what you do this year!
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Post by Tim Wescott on Dec 17, 2008 5:02:14 GMT -5
Here`s the routine I`m currently doing: Week # 1:Back To Basics Week:This week consists of 2 (sometimes 3) basic exercises..........not necessarily low reps,but basic builders. Longer rests are used between sets. Week # 2:High Intensity Week:This week is the usual type stuff I do,but with moderate weight,lots of intensity techniques,and short rest periods. Week # 3:Machine Week:All machines this week,with light weight,short rest periods,and high reps. This prepares us for the heavy week to come by resting joints and going light for a pump. Nothing is carved in stone........if I feel really good,I`ll go heavier,if feeling crappy,lighter poundages will be used but less rest..........machine week always stays the same. I know this looks a little laid out like Erics P/RR/S,but I did this in 2001 with good results..............didn`t ever read a computer and had no clue how to even turn one on,or who Eric was.Same here Timster.. I used to call it PIV training. Power. Intensity. Volume.. Good stuff! You must be ready to kill it after the layoff... Cant wait to see what you do this year! Thanks Randy.........I`m highly motivated again! I never took a layoff though,just ate crappy,but still trained,though it was kind of a just going through the motions type of training. I`m pushing hard,but the elbow holds me back a bit poundagewise.
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Post by GerryT on Dec 17, 2008 10:52:52 GMT -5
Terrific, Tim. Do whatever you can without aggravating the elbow. Solid form and consistency are more important than actual weight.
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Post by Tim Wescott on Dec 17, 2008 20:15:53 GMT -5
Thanks Ger..........that is my plan,and I agree on making the weight work for you.
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Post by Tim Wescott on Dec 17, 2008 20:26:38 GMT -5
Machine Week:
Wed. Dec. 17th
Chest,Back,Cardio:
Chest:
Pre-Exhaust Super-Set: {Pec-Deck: 3 x 12 {Cybex Seated Bench Machine: 3 x 12
Smith Inclines: 1 x 12 + 12 1/2 reps 1 x 10 +10 1/2 reps 1 x 8 + 8 1/2 reps
Crossovers: 3 x 15-20
Back:
Pulldowns Behind Neck: 3 x 20,15,12
Pre-Exhaust Super-Set: {Stiff-Arm Pulldowns: 3 x 12 {Seated Cable Row: 3 x 12
Cybex Seated Row Machine: 3 x 12
Cardio: Walked for 25 minutes on indoor track (had to cut it short a bit due to an appointment I had)
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Post by mrbeefy on Dec 18, 2008 14:42:11 GMT -5
Looking good there Timmy!
I like what your doing, very impressive.
Are you wearing elbow sleeves to keep your elbow warm? I find that helps me a lot just to keep the joint warm. I use a heavier neoprene sleeve.
ALSO..I know you already know this, but just as a reminder...ice those joints after your workouts to keep any swelling down.
Keep it up buddy!
GREAT JOB!
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