|
Post by Roger on Dec 30, 2008 13:24:38 GMT -5
[ [ (No elbow pain at all) ![:)](//storage.proboards.com/forum/images/smiley/smiley.png) That is what we are looking for! Good one Tim
|
|
|
Post by Tim Wescott on Jan 1, 2009 11:58:13 GMT -5
Thanks guys,and Happy 2009 to all of you! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
|
|
|
Post by Tim Wescott on Jan 1, 2009 12:02:27 GMT -5
Wed. Dec. 31st.
Intensity Week
Quads,Hamstrings,Cardio:
Quads: Squats: 6 sets of 20,12,8,5,10,15 reps
Hamstrings: Seated Leg Curls: 5 sets of 20,15,12,15,20 reps
Cardio: 16 minutes walking on inclined treadmill
The gym I was using really sucked so I just did this basic type short + sweet scenario.........legs are sore!
Back to our regular gym tomorrow..........THANK GOD!
|
|
|
Post by mrky03 on Jan 1, 2009 12:51:58 GMT -5
Good one Tim! This is going to be your year!
|
|
|
Post by intenceman on Jan 2, 2009 1:45:30 GMT -5
Nothing like your own gym, huh? Good job on the torture, er workouts!
|
|
|
Post by Tim Wescott on Jan 2, 2009 17:42:48 GMT -5
Thanks fella`s!
|
|
|
Post by Tim Wescott on Jan 2, 2009 17:54:34 GMT -5
Fri. Jan. 2nd.
Intensity Week
Cardio/Warmup,Shoulders,Biceps/Triceps,Cardio
Cardio/Warmup: 15 minutes walking on inclined treadmill
Shoulders:
Pre-Exhaust Super-Set: {Cybex Seated Lateral Machine: 3 x failure {Cybex Seated Press Machine: 3 x failure
Bent-Over Laterals: 4 x 20,15,15,20 reps
Biceps/Triceps:
Super-Set # 1: {Seated Alternate Dumbell Curls: 25-12 35-8 50-8 30-12 30-12 {Skullcrushers: 5 x 20,15,10,8,20 I won`t list the poundages due to my elbow,but my skulls have gone up in weight and reps.........elbow seems to be healing.
Super-Set # 2: {Cable Preachers: 4 x 12 {Pressdowns: 4 x 20,15,12 Last set was a drop-set.....8 plates for 6,7Px6,6Px6,5Px6,4Px6,3Px6
Finishing Super-Set: {Barbell Curls: 70 pounds-15,quick drop to 40 pounds for 15 more while leaning forward a bit for more isolation. {Bent-Forward Cable Extensions: 6 P-20,quick drop to 5P for 15 more.........exaggerated the stretch,rep speed,and lockout.
Cardio: 16 more minutes walking on inclined treadmill
Next week it`s back to 5 days a week..........I`m glad the holidays are over!!
|
|
|
Post by Intensity on Jan 2, 2009 17:54:45 GMT -5
Very nice Tim! So how was that first workout of 2009? ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
|
|
|
Post by Tim Wescott on Jan 2, 2009 17:57:00 GMT -5
Thanks Mo,it was great.......elbow is getting much better. Happy New Year to you and Marie-Eve my friend. ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
|
|
|
Post by Roger on Jan 2, 2009 18:36:47 GMT -5
Serious punishment, Glad to hear the elbow is doing better
|
|
|
Post by Tim Wescott on Jan 5, 2009 20:20:17 GMT -5
Mon. Jan. 5th.
Machine Week
Quads,Hamstrings,Calves:
Quads: Leg Extensions: 3 x 20 Lying Leg Sled: 3 x 20,15,12 Low Pulley Adductor Squeeze: 3 x 20 Abductor Machine: 3 x failure
Hamstrings: Lying Leg Curls: 3 x 12 One Legged Seated Leg Curls/Seated Leg Curls: 3 x 12, followed by 3 x 13=25 reps Did one leg at a time for 12,added weight,then did both legs for 13 reps........insane pain!!
Calves: Calf Raise On Lying Leg Sled: 5 x failure
Pretty good workout..........hardly any rest at all.
|
|
|
Post by fit on Jan 5, 2009 21:10:30 GMT -5
Here's tp a SUPERB 2009 for you,Tim! You don't need no stinkin' Motivational poster: ![](http://www.rhodesfamily.org.uk/blog/2005/08/pix/motivation.jpg)
|
|
|
Post by Tim Wescott on Jan 6, 2009 18:33:54 GMT -5
Thanks Chris!! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
|
|
|
Post by Tim Wescott on Jan 6, 2009 18:41:41 GMT -5
Tues. Jan. 6th.
Machine Week
Chest,Back,Cardio:
Chest: Cybex Seated Bench Machine: 1 x 15 3 x 12
Pec-Deck: 3 x 12
Smith Inclines: 3 x 8 (1 + 1/2 reps =1 rep)
Crosovers: 2 x 15
Back:
Pre-Exhaust Super-Set: {Stiff-Arm Pulldowns: 3 x 12 {Seated Cable Rows: 3 x 12
Behind The Neck Pulldowns: 3 x 12 Did these facing away from the lat machine with no bracing for legs...........very isolated.
Reverse Grip Low Pulley Rows To Waist: 3 x 12
Cardio: 16 minutes HIT interval cardio on eliptical machine
24 minutes walking on inclined treadmill
Good one!!
|
|
|
Post by 1705total on Jan 6, 2009 22:42:32 GMT -5
nice job Tim! doing those pulldowns away from the machine is a good idea as you stated it really isolates the lats.
|
|
|
Post by Tim Wescott on Jan 7, 2009 14:40:59 GMT -5
Thanks Steve........they work quite good........gonna` do `em more often from now on.
|
|
|
Post by Tim Wescott on Jan 7, 2009 14:46:04 GMT -5
Wed. Jan. 7th. Machine WeekCardio,Abs/LowerBack:Cardio:30 minutes on eliptical/stepper machine = 310 calories 30 minutes walking on inclined treadmill = 300 calories Total = 610 calories Abs/LowerBack:All exercises done in Super-Sets{Incline Situps: 2 x failure {Incline Leg Raise On Slant Board: 2 x failure {Crunches: 2 x failure {Rope-Crunches: 2 x failure (10 plates) {Upside Down Situps: 2 x failure {Hyperextensions: 2 x 20 Another good one! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
|
|
|
Post by Tim Wescott on Jan 9, 2009 4:58:05 GMT -5
Thurs. Jan. 8th.
Machine Week
Cardio/Warmup,Shoulders,Traps,Calves,Cardio:
Cardio/Warmup: 15 minutes walking on inclined treadmill = 100 calories
Shoulders: Seated Alternate Press on Machine: 4 x 12
Cybex Seated Lateral Raise: 4 x 12-15
Face-Pulls: 4 x 15-20
Cybex Seated Press Machine: 1 x failure
Traps: Close Grip Cable Upright Rows: 3 x 12-15
Calves: Smith Machine Calf Raise: 5 x failure
Lying Leg Sled Calf Raise: 3 x failure
Cardio: 20 minutes walking on inclined treadmill = 200 calories
|
|
|
Post by mrky03 on Jan 9, 2009 16:30:11 GMT -5
You're gettin it done Tim! Well on you're way to a personal best! How's the diet coming?
|
|
|
Post by fit on Jan 10, 2009 3:25:01 GMT -5
Love the patented Tim Wescott get in-get it done intensity!
|
|