rkbjr44
Novice Bodybuilder
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Posts: 6
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Post by rkbjr44 on Jan 26, 2009 19:31:38 GMT -5
Hey Tim, i was one of the first employees over at springfield barbell club and have great memeories of that place and the people there . rick got me started and had the pleasure of meeting jeff king and dan demers . remember jeff riding his ten speed into the gym and his legs were so huge i thought he was going to snap the thing in two ! im ten years younger than you guys but your journal motivates me ! great stuff . hows dan doing anyways ? i am still living down the street from the x and still training ,
Bob Barry
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Post by masterschamp on Jan 27, 2009 10:06:09 GMT -5
Workouts looking good Tim.
Keith
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Post by fit on Jan 31, 2009 8:37:32 GMT -5
I have visions of Tim tearing it up in the gym.
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Post by Tim Wescott on Feb 1, 2009 8:15:05 GMT -5
Mon. Jan. 26th.
Machine Week
Quads,Hamstrings,Calves:
Quads: Leg Extensions: 3 x 12
Smith Front Squats: 3 x 12
Lying Leg Sled: 3 x 20,15,12
Leg Extensions: 1 x 20
Hamstrings: One-Legged Leg Curls: 3 x 12-15
Seated Leg Curls: 3 x 20
Lying Leg Curls: 1 x 20
Calves: "Dogcrapp" Calf Raise on Leg Press: 6 x failure
Lying Leg Sled Calf Press: 4 x failure
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Post by Tim Wescott on Feb 1, 2009 8:21:17 GMT -5
Wed. Jan. 28th.
Machine Week
Chest,Back,Cardio:
Chest:
Pre-Exhaust Super-Set: {Pec-Deck: 3 x 10-12 {Cybex Seated Bench Machine: 3 x 10-12
Smith Inclines: 3 x 10-12
Crossovers: 3 x 15-20
Back: Wide Grip Chins: 3 x failure
Cybex Seated Rows: 3 x 12
Super-Set: {Pulldown Behind Neck (facing away from machine): 3 x 12-15 {Straight-Arm Pulldowns: 3 x 15-20
Cardio: 20 minutes on Eliptical/Stepper machine
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Post by Tim Wescott on Feb 1, 2009 8:32:47 GMT -5
Fri. Jan. 30th.
Machine Week
Shoulders,Biceps/Triceps,Abs,Cardio:
Shoulders:
Pre-Exhaust Super-Set: {Cybex Seated Lateral Machine: 3 x 15-20 {Cybex Seated Press Machine: 3 x 12-15
Wide-Grip Cable Upright Rows: 3 x 12
Cable Front Raise: 3 x 20
Face-Pulls: 4 x 15-20
Biceps/Triceps:
Super-Set # 1: {Standing Cable Curls: 4 x 12 {Bent-Forward Pulley Extensions: 4 x 12-20
Super-Set # 2: {Cable Preachers: 3 x 12 {Pressdowns: 3 x 20
Tri-Set # : {High Pulley Crossover Machine Curls: 1 x 15 {Cybex Seated Extensions: 1 x 15 {Cybex Triceps Dip Machine: 1 x 20
Abs:
Tri-Set: {Upside Down Situps: 2 x failure {Crunches: 2 x failure {Lying Leg Raise: 2 x failure
Super-Set: {Rope-Crunches: 2 x failure {Hyperextensions: 2 x 20
Cardio: 20 minutes on Eliptical/Stepper machine
A few more weeks of this,then back to 5 days a week training!
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Post by fit on Feb 1, 2009 8:42:36 GMT -5
Nice looking workout
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Post by mrbeefy on Feb 1, 2009 15:20:38 GMT -5
Nice Timmy!
How are you looking now?
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Post by mrky03 on Feb 2, 2009 19:51:11 GMT -5
I can't wait to see the condition you get into this year! Are you going to modify you approach in anyway? I usually do something a little different each time to try to achieve a specific goal.
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Post by Tim Wescott on Feb 15, 2009 7:13:43 GMT -5
Frank,I look like total sh it right now...........training hard but cannott seem to stay motivated as far as eating clean goes. Trying to get back that old "Eye Of The Tiger" feeling again..........I know I will and once I do,I just hope I can keep it up. Still training hard as I can with a back that`s bothering me once again and a bum elbow!! ![:(](//storage.proboards.com/forum/images/smiley/sad.png) I`m freakin` falling apart at the seams. LOL ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
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Post by Tim Wescott on Feb 15, 2009 7:31:36 GMT -5
Mon. Feb. 2nd.
Back To Basics Week
Quads,Hamstrings,Calves:
Quads: Barbell Squats: 45-20 135-20 185-12 225-8 250-5 275-3 225-10 185-15 Added 10 pounds to my heaviest set since last squat workout.
Still light weight but with my lower back issues,I`m pretty much happy with the progress,albeit slow.
Dumbell Lunges: 15-12 25-12 35-12 20-12
Leg Extensions: 1 x 20 with 70 pounds
Hamstrings: Stiff -Legged Deadlifts On Platform: 45-20 100-15 135-12 155-8 115-12
Lying Leg Curls: 1 x failure
Seated Leg Curls: 1 x failure
Calves: Leg Press Calf Raise: 5 x failure
Standing Calf Raise: 5 x failure
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Post by Tim Wescott on Feb 15, 2009 7:32:53 GMT -5
The workout above,re-started my lower back pain.......not too bad,but gotta` be careful until it feels better.
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Post by Tim Wescott on Feb 15, 2009 7:33:45 GMT -5
Missed Wednesdays workout due to some appointments I had! ![:'(](//storage.proboards.com/forum/images/smiley/cry.png)
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Post by Tim Wescott on Feb 15, 2009 7:41:39 GMT -5
Fri. Feb. 6th. Back To Basics WeekUpperbody:Upperbody:Bench Press: 7 sets 3-12 reps Smith Inclines: 5 x 5-12 Rowing Machine: 4 x 12 Pulldowns: 4 x 10-12 Press On Machine: 3 x failure Cable Preachers: 3 x 10-12 Pressdowns: 3 x 15-20 Half-assed,half-hearted,half stepping workout.............just lost it after doing chest which was pitiful. ![???](//storage.proboards.com/forum/images/smiley/huh.png)
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Post by Tim Wescott on Feb 15, 2009 7:52:20 GMT -5
Mon. Feb. 9th. Intensity WeekQuads,Hamstrings,Calves:Quads::One-Legged Leg Press: 2 plates a side-20 3 plates a side-15 4 plates a side-12 5 plates a side-12 6 plates a side-12 7 plates a side-10 **New PR**8 plates a side-6 **New PR**4 plates a side-20 Leg Extensions: 50-15 70-15 90-15 70-20 Hamstrings:Seated Leg Curls: 5 x 12 (constant weight......you go,I go style) Nautilus Lying Leg Curls: 1 x failure-80 pounds,drop to 70 pounds for a few more,then as many half reps as possible,followed by static holds! Calves:Standing Calf Raise: 6 x failure,followed by half reps to failure,followed by stretching in low position on last rep until unbearable. Cybex Seated Leg Press Calf Raise: 3 x failure-Dogcrapp Style..........hold stretcg position on each rep for a 10 count Great workout.............very enthusiastic again!! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by Tim Wescott on Feb 15, 2009 8:01:14 GMT -5
Wed. Feb. 11th.
Intensity Week
Chest/Back,Cardio,Abs:
Chest/Back:
Super-Set # 1: {Smith Inclines: 5 x 12 (constant weight,I go you go............very intense) {Front Pulldowns To Chin Level: 5 x 12 (constant weight,I go you go............very intense)
Super-Set # 2: {Cable Crossovers: 4 x 15-20 {Seated Cable Rows: 4 x 12-15
Super-Set # 3: {Flyes: 3 x 10-12 {Dumbell Pullovers: 3 x 12-15
Straight-Arm Pulldowns: 1 x 20 (finishing set)
Cardio: Walked 30 minutes on inclined treadmill
Abs:
Super-Set: {Crunches: 5 x failure {Lying Leg Raises: 5 x failure
Good workout.........very little rest,fast paced,intense,and painfull !
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Post by Tim Wescott on Feb 15, 2009 8:17:52 GMT -5
Fri. Feb. 13th. Intensity WeekBiceps/Triceps,Cardio,Abs:Biceps/Triceps:Super-Set # 1:{Cable Preachers: 3 plates-15 4 plates-12 6 plates-10 8 plates-6 + 2 partner assisted forced reps **New PR**4 plates-12(extra slow with a superslow negative on the last rep followed by 6 half reps..............talk about friggin` pain!!!!!!!!!!!! ![:P](//storage.proboards.com/forum/images/smiley/tongue.png) {Pressdowns: 4 plates-25 5 plates-20 6 plates-15 8 plates-10 (started sliding around........needed a dumbell around my waist to anchor me down so I stopped at 10 reps,but it wasn`t that tough) 5 plates-25 Super-Set # 2:{"Lucky 7`s" Barbell Curls: 7 reps wide,7 reps medium,7 reps close grip, (without stopping) {Cable French Press: 1 x 25 with 5 plates That was it..........my triceps were extremely sore from Wednesdays pullovers which I haven`t done in a while due to my elbow.Cardio:20 minutes on eliptical/steper machine Abs:Rope-Crunches: 3 x failure Good workout,and good week of training..........best week in a while!
Gotta` post here daily again and start posting my diet even if it sucks as it will help to keep me accountable to myself.............lost motivation to eat clean and surely didn`t want to post it here,but feeling better mentally right now.
Also,after this month it`s back to 5 days training and cardio for the NPC Masters Nats.............gotta` have a goal and a target date to get ripped.
I know I can get in better shape than ever,even at my age, but haven`t had this lack of motivation/drive since the 1980`s when I was still drinking.
Gonna` go down to Lightweight and get shrinkwrapped...............I`ll have much more muscle with far better quality than in the past.
Screw trying to add size at almost 54..................it`s time for a friggin` nationalk class win!
I won`t quit on myself, and I owe it to you guys to pull up my skirt and cowboy up and get busy which is what I vow to do!!
Pretty pissed off and disgusted with myself right now and people are doubting me..........I love when they do that! LOL ;D
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Post by fit on Feb 15, 2009 8:37:47 GMT -5
Great updates, Timmy!
You, me and squats =/
c'est la vie
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Post by Tim Wescott on Feb 19, 2009 5:13:13 GMT -5
Mon. Feb. 16th. Machine WeekQuads,Hamstrings,Calves:Quads:Leg Extensions: 70-12 90-12 130-7,drop to 110-7,drop to 90 for 7 50-20 Lying Leg Sled: 4 x 15 -6 plates Walking Lunges (dumbells): 1 x 30 yars-20 pounders Adductor Machine: 1 x 20 -90 pounds Hamstrings:Seated One-Legged/Seated Two Legged Leg Curls: 4 x 10 each leg-4 plates,immediately followed by 10 with both legs-8 plates Lying Leg Curls: 1 x failure-60 pounds,drop to 50 for 4-5 more,then 5 half reps with static holds Calves:Super-Set:{Cybex Seated Leg Press Calf Raise: 4 x 15-25 {Cybex Rotary Calf Machine: 4 x 12-20 Good one........calves got sore as hell! ![:(](//storage.proboards.com/forum/images/smiley/sad.png)
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Post by Tim Wescott on Feb 19, 2009 5:21:25 GMT -5
Wed. Feb. 17th.
Machine Week
Chest,Back,Cardio,Abs:
Chest:
Pre-Exhaust Super-Set #1: {Cable Crossovers: 4 x 12-15 {Smith Inclines: 4 x 8-12
Pre-Exhaust Super-Set #2: {Pec-Deck: 2 x 10-12 {Cybex Seated Bench Machine: 2x 10-12
Back: Chins: 25 reps done in 4 sets
Super-Set: {Pulldowns Behind Neck (facing away from machine): 4 x 10-12 {Incline Cable Pullovers: 4 x 12
Cybex Seated Row Machine: 3 x 12
Cardio: 2 mile walk/run on indoor track
Abs: Crunches: 3 x failure
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