The I Won`t Quit Until I Get It Right Journal

[Tim Wescott]

Been having a helluva` offseason...............extremely depressed,hampered by several different injuries,lack of motivation,and eating a bunch of crap..............BUT,I`m STILL TRAINING AS HARD AS MY BODY ALLOWS AND STILL TRYING WEEKLY TO EAT BETTER !!

Here I go again,last chance to make some contests this year!

Mon. March 2nd.

Warmup:
10 minutes on recumbant bike

Quads/Hamstrings,Calves:

Quads/Hamstrings:

Super-Set #1:
{Leg Extensions:
12-70
12-90
12-110
{Lying Leg Curls:
12-60
12-70
12-80

Super-Set #2:
{Lying Leg Sled:
3 x 12 with 8 plates
{Seated Leg Curls:
3 x 12 with 10 plates

Super-Set #3:
{Walking Dumbell Lunges:
1 x 30 yards with 20 pounders
{Nautilus Lying Leg Curls:
100-6 + 2 partner assisted forced reps,drop to 80 for 6 more,drop to 70 for 5 more,drop to 50 for 5 more

Leg Press:
1 x 20 with 4 plates a side

Stiff-Legged Deads On Bench:
1 x 20 with 100 pounds

Calves:
Leg Press Calf Raise:
5 x failure with 3 plates a side up to 5 plates a side,plus half reps on every set to failure

Felt great and finally feel motivated..........held back on volume and poundages because the leg day the week before was wimpy!!

We were planning on doing 10 x 10 on squats after doing 10 sets of other movements but I`m glad we didn`t as I`m sore as hell just from the above..............Hell`s coming though, as I`m quite mad and very dissapointed with myself.

I`m eating much cleaner and will start posting diet next week.

[Tim Wescott]

Tues. March 3rd.

Cardio,Abs:

Cardio:
20 minutes on recumbant bike
(not my cup of tea,but good for a change of pace)

20 minutes walking on inclined treadmill

Abs:

Super-Set:
{Crunches:
3 x failure
{1/4 Situps on decline bench
3 x failure

Next week after the soreness subsides,I plan on doing a lot more volume,especially on quads...........up to 15 sets per bodypart,depending on the bodypart, and up to 20 on quads and calves.

[Tim Wescott]

Wed. March 4th.

Chest/Back,Cardio:

Chest/Back:

Super-Set # 1:
{Smith Inclines 1+1/2 s`:
3 x 12
(1+1/2 reps,equals 1 rep)
{Chins:
3 x failure
(did as many as possible each set,which wasn`t too many ,followed by 2 partner assisted forced reps)

Super-Set # 2:
{Flyes:
3 x 12 with the 40 pounders
(really weak on chest and triceps exercises due to my elbow..........very depressing,but f uck it)
{Seated Cable Rows:
3 x 12 with 9,10,and 8 plates

Super-Set # 3:
{Seated Cable Crossovers:
3 x 15 with 3 plates
{Wide Pulldown To Chin:
3 x 12 with 10 plates

Super-Set # 4:
{Cybex Seated Bench Press:
1 x failure with 6 plates
{Cybex Seated Row Machine:
1 x failure with 8 plates

Deadlifts (from the floor):
3 x 12,10,8
(Gonna` build up slowly on these)

Dumbell Pullovers:
1 x 20 with 60 pounds

Cardio:
30 minutes walking on indoor track

Great workout..........extremely sore today,and amazingly enough,still motivated.

It`s been tough lately.

[Tim Wescott]

Thurs. March 5th..

Cardio,Abs:

Cardio:
30 minutes on recumbant bike
10 minutes walking on inclined treadmill

Abs:

Super-Set:
{Crunches:
3 x failure
{Roman Chair Situps:
3 x failure

I`m still motivated!!

I joke,but I`m usually good to go on one day,and actually feel like quitting on the next day.

Haven`t been like this since the 80`s when I was drinking!

[Tim Wescott]

Gotta` go boil up some chicken breasts!! #funkychicken9ke# #aeatachicken9xi#

[youngblood]

Tim, remember what you put in the banner heading on the homepage: "A champion just got up one more time."

You always seem to get back up...maybe you're just practicing falling down, so you can master the champion part, right? ;D

[fit]

Don't sweat it boss!

[GerryT]

Glad you're posting this, Tim. Today is always the first day of the rest of your life and prep. You will be back better than ever, or try like crazy at the least. Working through injuries is never easy, and I respect and admire your tenacity and dedication.

Never stop going for it! The attempt makes the champion!

[RUBICON19]

Good stuff! Great to have you back Tim!! You are always an inspiration to all of us. So this log will be great. You will be accountable again, and we will be inspired. NICE!

[Roger]

Tim if anyone knows how to over come it is you. Give it hell my friend

[Tim Wescott]

Thanks for the encouragement guys.........I`m still trying!!

Ate clean Fri.+Sat., but screwed up a bit on Sun.,so far today,eating clean with zero carbs and lots of water.

[Tim Wescott]

Fri. March 6th.

Shoulders,Triceps/Biceps,Biceps/Triceps,Abs:

Shoulders:

Pre-Exhaust Super-Set #1:
{Seated Lateral Raise:
3 x 12-15
{Seated Dumbell Press:
3 x 10-12

Pre-Exhaust Super-Set #2:
{Behind The Back Laterals:
3 x 12
{Push Press:
3 x 8-10

Bent-Over Laterals:
4 x 15,12,10,15

Triceps/Biceps:

Giant-Set:
{Pressdowns:
3 x 12
{Cybex Seated Extensions:
3 x 12
{Triceps Dip Machine:
3 x 15-20
{Cybex Preacher Curls:
3 x 10-12

Biceps/Triceps:

Tri-Set:
{Seated Alternate Dumbell Curls:
3 x 10-12
{Kneeling Cable Curls:
3 x 12
{Bent-Forward Cable Extensions:
3 x 20

Abs:

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

Good one!!

[Tim Wescott]

Mon. March 9th.

Quads,Hamstrings,Calves:

Warmup:
10 minute walk on treadmill

Quads/Hamstrings:

Super-Set #1:
{Leg Extensions:
15-60
12-90
12-110
15-70
{Lying Leg Curls:
15-60
12-80
12-110
15-70
Added an extra set compared to last week on both movements.

Super-Set #2:
{Lying Leg Sled:
4 x 12 with 9 plates
{Seated Leg Curls:
4 x 12 with 11 plates
Added an extra set,and an extra plate compared to last week on both movements.

Super-Set # 3:
{Leg Press:
1 x 20 with 5 plates a side
{Nautilus Lying Leg Curls:
20 reps-70 pounds
Added an extra plate on each side on Leg Presses compared to last week.
Also switched exercises for the Super-Set.


Super-Set #4:
{Walking Dumbell Lunges:
1 x 30 yards with 20 pounders
{Stiff-Legged Deads On Bench:
1 x 20 with 100 pounds
The order on the stiff leggeds are switched from last week.

Calves:

Super-Set:
{Cybex Rotary Calf Machine:
4 x failure
{Seated Leg Press Calf Raise:
4 x failure

Just like I like it...........can hardly even walk!!

Good workout.

Next week,more weight/reps with even less rest between sets if that`s possible.

We hardly stopped moving once we started.........talk about cardio!!

[mrky03]

You're the man Tim!

[Tim Wescott]

Tuesday March 10th.

Chest,Cardio,Abs:

Chest:
Smith Inclines:
8 sets
4 x 10,8,5,3,then 4 x 10 with a constant weight,I go,you go stytle

Flyes:
30-15
40-10
50-8
Nothing to brag about but a few weeks back I got one whopping rep with the 45`s and almost dropped a dumbell on my face!!

The elbow is slowly healing,so I`m happy about that.

Cable Crossovers:
3 plates-20
4 plates-15
4 plates-12
I go,you go style.

Cybex Seated Bench Machine:
1 x failure with 6 plates

Cardio:
Walked a fast mile on indoor track

Abs:
Crunches:
4 x 50

Good one!!!!!!!!!!!!

[Tim Wescott]

Wednesday March 11th.

Back,LowerBack/Traps,Cardio:

Back:
Chins:
4 x failure plus two partner assisted forced reps on each set
I remember being able to do 20 full chins all the way up and down to a dead hang anytime I wanted to.

Those days are long gone,but I`m determined to bring `em back.

Seated Cable Rows:
8 plates-12
10 plates-10
12 plates-10
9 plates-15
I`ll go heavier next week for sure.

Pulldown Behind Neck,Facing Awy From Machine:
3 x 15 with 8 plates

Dumbell Pullovers:
50-15
65-12
80-8
Couldn`t do more than the 50 for a hard 8 reps not too far back............elbow is healing and it is helping my attitude out bigtime.

Cybex Seated Rows:
1 x 20 with 8 plates

LowerBack/Traps:
Deadlifts:
135-15 (warmup)
165-10
200-8

Cardio:
A fast 1 mile walk on indoor track

Excellent workout........I`ll ad my diet for the last 3 days soon..........eating clean again and feeling better already.
225-5
Added 50 pounds since first including them in the workout last week...........slowly gonna` build up on these weekly.

I`ll add in 3 sets of direct trap work also.

[mrky03]

Sounds good Tim! Good to hear your spirits are picking up!

[Roger]

Glad to hear elbow is better. Great to see you hard at it Tim

[Tim Wescott]

Thanks guys..........feeling a lot better !

[Tim Wescott]

Thursday March 12th.

Shoulders,Calves,Cardio:

Shoulders:

Pre-Exhaust Super-Set:
{Seated Lateral Raise:
4 x 10-12 with the 20 pounders
{Seated Dumbell Press:
4 x 10 with the 40`s

Super-Set:
{Push-Press:
4 x 8-10
{Behind The Back Laterals:
4 x 10-12

E-Z Bar Front Raise:
20-20
30-20
40-12

Bent-Over Laterals:
4 sets
30-15
40-12
50-10
30-15

Face-Pulls:
5 plates-20
6 plates-15

Calves:
Cybex Seated Leg Press Calf Raise:
6 x failure

Cardio:
45 minutes walking on inclined treadmill = 425 calories