Back On Track Journal

[Roger]

Going great Tim, keep it up

[Tim Wescott]

Thanks guys..trying my best!!

Joel,my diet right now is super-strict,with lots of water.

I wanna` be ready early this year so it`s stringent!

[Tim Wescott]

Fri. Jan. 9th.

Machine Week

Cardio/Warmup,Biceps/Triceps,Cardio:

Cardio/Warmup:

15 minutes walking on inclined treadmill = 120 calories

Biceps/Triceps:

Super-Set # 1:
{Standing Cable Curls:
4 x 12
{Bent-Forward Cable Extensions:
4 x 20

Super-Set # 2:
{Cable Preachers:
3 x 10-12
{Pressdowns:
3 x 20

Super-Set # 3:
{High Cable Crossover Curls:
3 x 12
{Cable French Press:
3 x 15

Cardio:

30 minutes walking on inclined treadmill = 300 calories = 420 calories total cardio.

[Tim Wescott]

Mon. Jan. 12th.

Back To Basics Week

Quads,Hamstrings,Calves:

Quads:
Full Barbell Squats:

Olympic bar-20
135-15
(warmups)
-----------------
6 sets:
185-12
225-8
250-5
265-3
225-10
185-12 (close stance)

This is the heaviest I`ve squatted since I hurt my back last year doing rack deadlifts...............felt strong with plenty of power left in the tank on every set.

Time to start adding some poundage here from now on.

Dumbell Lunges:
15 lbs.-12
25 lbs.-8
35 lbs.-8
Lead foot on small platform

Hamstrings:
Stiff-Legged Deadlifts On Platform:
45-20
100-10
115-8
45-20 (feet wide with toes on 25 pound plates)

Gonna` go much heavier and do 6 sets once I get used to these again........I get extremely sore from these,hence the lighter weight and fewer sets for now.

Seated Leg Curls:
1 x 20 with 11 plates

Calves:
Cybex Leg Press Calf Raise:
5 sets "Doggcrapp" style-150,up to 300 pounds,10-20 reps

Held each for a 10 count in the stretched position + half reps to failure after each set .

Legs are toasted bigtime!!!!!!!!!!!!!!!!!!

I love it!!

[GerryT]

Proud of you, Tim. Sounds super. Keep it going, and one of these days we will be in touch!

[mrky03]

YEAH! That's what I like to do also! Get ready early and cruise into the show! I like the looks of that leg workout also! Those sldl's will make you extremely sore for sure!

[Roger]

Going great Tim

[Tim Wescott]

Wed. Jan. 14th.

Back To Basics Week

Chest,Back,Cardio:

Chest:
Bench Press:
7 sets,1-10 reps

Smith Inclines:
5 x 5-12

Flyes:
1 x 15


Back:

Barbell Rows:
5 x 10-12

V-Bar Pulldowns:
5 x 5-15

Finishing Super-Set:
{Pulldowns Behind Neck ( facing away from machine ):
1 x 15
{Straight-Arm Pulldowns:
1 x 15


Cardio:
30 minutes walking on inclined treadmill

[Tim Wescott]

I missed Fridays shoulder and arm workout...........felt like crap all weekend!

[Tim Wescott]

Mon. Jan. 19th.

Intensity Week

Quads/Hamstrings,Calves:

Quads/Hamstrings:

Super-Set #1:
{One-Legged Leg Press:
2 plates a side-20 reps
3 plates a side-15 reps
4 plates a side-15 reps
5 plates a side-10 reps
2 plates + a 25 pounder a side-15 reps
{Nautilus Lying Leg Curls:
50-20
60-15
70-15
80-10 + 5 half reps from the bottom,+ 5 half reps from the top
60-15

Super-Set #2:
{Leg Extensions:
3 x 12-70 pounds
{Seated Leg Curls:
3 x 12-10 plates

Calves:
Standing Calf Raise On Machine:
6 sets to failure,+ half reps to failure on each set...........one strip-set to failure also.

Cybex Seated Leg Press "DC" Calf Press:
100-failure
250-failure
310-failure

Legs are completely hobbled!! #arockon6ha#

[fit]

Jan 19, 2009 12:16:01 GMT -5 Tim Wescott said:

Mon. Jan. 19th.

Intensity Week

Legs are completely hobbled!! #arockon6ha#

[intenceman]

All supersets for legs.I I'm breathing hard just reading it, lol. What shows are you planning to do Tim?

[masterschamp]

Hey Tim.....great to be back here where at least ONE person is older than me!!! Good luck with your training and competitions this year, bro.

Keith

[Roger]

KILLER LEG day Tim

[Tim Wescott]

Thanks guys!!

James,not certain about which contests just yet.

Keith,glad to have you back bud.........hope all is well with you and yours.

[Tim Wescott]

Wed. Jan. 21st.

Intensity Week

Chest,Back,Cardio,Abs:

Chest:
Bench Press:
6 x 12,8,8,8,8,10

Dumbell Inclines:
5 x 12,8,8,5,12

Crossovers:
3 x 15-20

Back:
Pulldowns To Chin:
3 x 10-12

Dumbell Rowing:
3 x 12,10,8

Seated Cable Rows:
3 x 15,12,12

Pulldowns Behind Neck (facing away from machine):
3 x 12

Stiff-Arm Pulldowns:
3 x 20,15,12

Cardio:
20 minutes on eliptical/stepper machine

Abs:

Super-Set:
{Incline Situps On Slantboard:
4 x failure
{Crunches:
4 x failure
{

[Tim Wescott]

Fri. Jan. 23rd.

Intensity Week

Shoulders,Triceps,Biceps:

Shoulders:
Push Press:
5 x 3-12

Lateral Raise:
4 x 10-20

Face-Pulls:
4 x 12-20

Triceps:

Super-Set:
{Triceps Dips On Machine:
5 x 12-20
{Seated Triceps Extensions On Machine:
5 x 10-12

Biceps:
Cybex Preacher Curls:
5 x 8-12

[GerryT]

Thrilled to see this, Tim.

Sorry I missed you, bud. I'll call again soon as I can.

[mrbeefy]

Looks good Tim. A good balance on all areas.
I have a bad habit of putting in too many exercises, (Too much volume) and just need to find the right balance and hammer them home.

Keep it up Buddy.....you may have read, I'll be back at the NABBA circuit later this year or beginning of next year:)

Frank

[Roger]

Training lookin GOOD!!!!!!!!!!!!