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Post by Tim Wescott on Apr 12, 2009 15:48:27 GMT -5
Wedbnesday April 8th.
Quads,Hamstrings,Calves:
Quads: Full Squats: 1 x 20 with 205 pounds been years since I`ve done this so I went light...still was tough though
Leg Extensions: 1 x 20 with 90 pounds
Lying Leg Sled: 1 x 20 with 9 plates
Walking Dumbell Lunge: 1 x 30 yards with the 25 pounders
Hamstrings: Seated Leg Curls: 6 sets
I did 3 sets with both legs,followed by 3 more sets unilaterally.
Calves:
Super-Set: {Smith Machine Calf Raise: 4 x failure {Rotary Calf Machine: 4 x failure
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Post by Tim Wescott on Apr 12, 2009 15:56:15 GMT -5
Thursday April 9th. Back,Lowerback,Cardio:Back:V-Bar Pulldowns: 10 plates-15 13 plates-12 16 plates-8 **New PR**11 plates-12 Seated Cable Rows: 9 plates-12 11 plates-12 13 plates-10 8 plates-15 Super-Set:{Stiff-Arm Pulldowns: 1 x 20 with 5 plates 1 x 15 with 6 plates {Wide pulldowns Behind Neck: 1 x 20 with 7 plates (extra wide grip) 1 x 15 with 9 plates (Medium grip) Lowerback:Hyperextensions: 1 x 12 with bodyweight 1 x 12 with 25 pounds 1 x 12 with 35 pounds Cybex Back Extension Machine: 110-20 150-15 190-12 **New PR**Skipped chins and deadlifts this week,but we`ll hit `em again this week comingCardio:15 minutes stepper/eliptical 15 minutes inclined treadmill 10 minutes stationary bike Damn good workout!!
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Post by Tim Wescott on Apr 13, 2009 12:45:03 GMT -5
Friday April 10th.
Shoulders + Arms:
Shoulders:
Tri-Set: {Cybex Seated Lateral Machine: 4 x 20,15,12,10 {Cybex Seated Press Machine: 4 x 20,15,10,8 {Face-Pulls: 4 x 15-20
Super-Set: {Plate Front Raise: 25-20 35-15 25-20 {Behind The Back Laterals: 20-20 30-12 25-15
Arms:
Super-Set: {Skullcrushers: 60-20 70-12 80-12 90-8 60-20 {Barbell Curls: 60-15 80-12 110-10 80-12 70-12
Super-Set: {Cable French Press: 4 x 20,15,12,12 {Cable Preacher Curls: 4 x 12,10,8,15
Super-Set: {Bent-Forward Concentration Curls; 2 x 12 {Pressdowns: 2 x 30
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Post by Tim Wescott on Apr 13, 2009 12:52:32 GMT -5
Monday April 13th.
Quads/Hamstrings,Calves:
Quads/Hamstrings:
Super-Set: {One-Legged Leg Press: 2 plates a side-20 3 plates a side-15 4 plates a side-12 5 plates a side-10 2 plates a side-15 + a 25 pounder on each side {Nautilus Lying Leg Curls: 70-20 90-15 100-10 90-12 80-15
Super-Set: {Leg Extensions: 4 plates-20 6 plates-15 8 plates-15 7 plates-15 {Seated Leg Curls: 10 plates-20 12 plates-15 14 plates-12 11 plates-15
Super-Set: {Machine Front Squats: 2 x 10 {Reverse Hyper Machine: 2 x 12
Calves: Leg Press Calf Raise: 8 sets to failure followed by half reps to failure,followed by 20 second static stretch
Skin tight pump....can hardly walk!!
Did all this in record time!!
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Post by GerryT on Apr 13, 2009 15:19:16 GMT -5
Terrific journal, Tim. Keep it going. Will be in touch soon as I can, bud.
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Post by Tim Wescott on Apr 13, 2009 20:08:46 GMT -5
Sounds good Ger,and thank you for the ongoing encouragement..........it really helps.
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Post by Tim Wescott on Apr 13, 2009 20:13:06 GMT -5
Time to get my head outa` my azz and be accountable!
Monday April 13th.
Meal #1: 1 scoop whey in water
Meal #2: 9 eggwhites 2 whole eggs 12 oz. diet soda
Meal #3: 4 oz. chicken breast 1 small baked potato 1 cup green beans 12 oz. diet soda
Meal #4: 4 oz. chicken breast 1 small baked potato 1 cup green beans 12 oz. diet soda
Meal #5: 1 scoop whey in water 1 Tbsp. Natty PB
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Post by Tim Wescott on Apr 15, 2009 5:44:45 GMT -5
Tuesday April 14th.
Chest,Abs,Cardio:
Chest: Smith Inclines: 2 warmup sets 7 working sets-3-12 reps-135-200 pounds
Flyes: 40-12 50-3x8
Crossovers: 4 plates-15 2 x 15 with 3 plates
Cybex Seated Bench Press: 1 x failure-6 plates
Abs:
Super-Set: {Incline Situps: 3 x failure {Incline Lying Leg Raise: 3 x failure
Super-Set: {Rope-Crunches: 3 x failure {Crunches: 3 x failure
Cardio: A quick mile walk on outdoor track
Elbow is much better...........still not big weights at all,but way more than I could hope to use a bit over a month ago.
Meal #1: 1 scoop whey in water
Meal #2: 9 eggwhites 2 whole eggs 12 oz. diet soda
Meal #3: 4 oz. chicken breast 1 small baked potato 1 asparagus 12 oz. diet soda
Meal #4: 4 oz. chicken breast 1 small baked potato 1 cup asparagus 12 oz. diet soda
Meal #5: 1 scoop whey in water 1 Tbsp. Natty PB
My diet will get much tighter/better over time.....I`ll add a meal or two,and eat more protein while cycling carbs.
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Post by fit on Apr 15, 2009 6:23:27 GMT -5
Tuesday April 14th. Elbow is much better...........still not big weights at all,but way more than I could hope to use a bit over a month ago. Great! Hang tough, Tim.
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Post by mrky03 on Apr 15, 2009 16:29:31 GMT -5
You're diet is tight Tim! You'll be shredded for sure with the regimen that you're on.
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Post by Roger on Apr 18, 2009 5:13:15 GMT -5
Great job Tim
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Post by Tim Wescott on Apr 18, 2009 5:15:51 GMT -5
Wednesday April 15th.
Back,Cardio:
Back: Chins: 5 x failure
Deadlifts: 4 x 5-12 (pretty light for today)
Dumbell Pullovers: 60-15 70-12 80-8 70-10 No elbow pain at all !! #arockon6ha#
Cybex Seated Row Machine: 10 plates-12 9 plates-12 8 plates-15 I go you go style!
Cardio: A qiick mile walk on outdoor track
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Post by Roger on Apr 18, 2009 5:21:27 GMT -5
No elbow pain with DB pullover= AWESOME
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Post by Tim Wescott on Apr 18, 2009 5:25:41 GMT -5
Thursday April 16th.
Shoulders,Abs,Cardio:
Shoulders: Seated Dumbell Press: 40-12 50-8 40-12 40-10
Tri-Set: {E-Z Bar Front Raise: 20-20 30-15 40-12 {Laterals Behind Back: 15-20 20-15 30-10 {Bent-Over Laterals: 25-20 35-15 30-15
Face-Pulls: 2 x 20 with 6 plates
Super-Set: {Cybex Seated Lateral Machine: 1 x 20 with 60 pounds {Cybex Seated Press Machine: 1 x 20 with 5 plates
Abs: Crunches: 4 x failure
Cardio: 10 minutes on eliptical/stepper-115 cals 10 minutes on Cybex Glider-105 cals 10 minutes on treadmill-105 cals
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Post by Tim Wescott on Apr 18, 2009 5:59:34 GMT -5
Hey Rog....if anyone can relate to elbow pain,I know it`s you. Really feeling much better mentally, now that it`s healing up and poundages are slowly climbing.
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Post by fit on Apr 18, 2009 6:03:22 GMT -5
Really feeling much better mentally, now that it`s healing up and poundages are slowly climbing. Glad to hear that, Timmy.
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Post by Tim Wescott on Apr 18, 2009 6:11:04 GMT -5
Friday April 17th. Triceps,Biceps:Triceps:Skullcrushers: 10 x 10 with 60 pounds (about 15 seconds rest between sets.....could have went a bit heavier but still trsting the elbow....still pretty intense though!!) Biceps:Barbell Curls: 10 x 10 with 60 pounds (OUCH) Triceps,Biceps:Super-Set::{Skullcrushers: 5 plates-35 reps 6 plates-30 reps {Kneeling Cable Curls: 5 plates-15 reps 6 plates-15 reps Triceps:Triple Drop-Set:Standing Cable French Press: 6 plates-failure 5 plates-failure 4 plates-failure Had to skip cardio and abs and work the sidejob (landscaping) I`ve been doing with my wife lately.
Pretty good week of training!!
on a sidenot,I didn`t really go too heavy on back day but my back is more sore than it`s ever been before...from neck to hips I`m in pain.
Just goes to show you that at times,a good mind/muscle connection allows you to target an area much better than just sheer poundage.
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Post by Tim Wescott on Apr 18, 2009 6:14:05 GMT -5
Thanks Chris.........hard to stay positive when you can`t even bench 135 for a few reps!! LOL
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Post by fit on Apr 18, 2009 6:14:23 GMT -5
Just goes to show you that at times,a good mind/muscle connection allows you to target an area much better than just sheer poundage. [/color] [/quote] You don't know how often I must remind myself of that. Great reminder for us all.
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Post by RUBICON19 on Apr 18, 2009 12:42:06 GMT -5
Friday April 17th. Triceps,Biceps:Triceps:Skullcrushers: 10 x 10 with 60 pounds (about 15 seconds rest between sets.....could have went a bit heavier but still trsting the elbow....still pretty intense though!!) Biceps:Barbell Curls: 10 x 10 with 60 pounds (OUCH) Triceps,Biceps:Super-Set::{Skullcrushers: 5 plates-35 reps 6 plates-30 reps {Kneeling Cable Curls: 5 plates-15 reps 6 plates-15 reps Triceps:Triple Drop-Set:Standing Cable French Press: 6 plates-failure 5 plates-failure 4 plates-failure Had to skip cardio and abs and work the sidejob (landscaping) I`ve been doing with my wife lately.
Pretty good week of training!!
on a sidenot,I didn`t really go too heavy on back day but my back is more sore than it`s ever been before...from neck to hips I`m in pain.
Just goes to show you that at times,a good mind/muscle connection allows you to target an area much better than just sheer poundage.Landscaping? Is that what they call it these days?
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