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Post by Tim Wescott on Nov 23, 2009 18:28:07 GMT -5
Monday Nov. 23rd.
Quads & Hamstrings:
One-Legged Leg Press:
1 plate + a 25-15
2 plates+a 25-12
3 plates+a 25-10
4 plates+ a 25-10
5 plates+ a 25-10
6 plates-10
Machine Squats:
1 x 12
1 x 10
1 x 10 (added weight each set)
Walking Lunges:
25 yards 20 pound dumbells
25 yards 15 pound dumbells
Triple Drop Set Leg Extensions:
90-5,70-5,50-5
90-5,70-5,50-5
Hamstrings:
Lying Leg Curls:
3 x 15 with 70 pounds
(I go,you go style)
Seated Leg Curls:
9 plates-15
11plates-12
10 plates-12
Stiff-Legged Stretches:
2 x 20 empty bar (below toes just to stretch)
Skipped calves `cause we were stumbling around.
Took about 45 minutes to complete = 36 sets total (2 people)
Went up in everything since last week.
Third week of training 5 days in a row after 2 weeks of 3 x a week after getting out of the hospital.
Feeling good and gonna` increase intensity every week on everything.
Chest & Abs tomorrow!!
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Post by mrky03 on Nov 23, 2009 18:37:18 GMT -5
Tim, its exciting to see you posting your workouts again! Looks like you haven't missed a beat! WOOT WOOT!!
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Post by youngblood on Nov 24, 2009 10:54:25 GMT -5
The old man already making me tired just by reading his tiring workout!!!  |
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Post by Karrie on Nov 24, 2009 12:42:12 GMT -5
Tim,
So wonderful to see you back! Excited to see how you do this year!
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Post by GerryT on Nov 24, 2009 12:43:24 GMT -5
A sight for sore eyes!! A journal by Tim!
Agree with Joel, looks like you're picking up where you left off. Proud of you, bud.
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Post by mrbeefy on Nov 24, 2009 13:13:28 GMT -5
They say that the phoenix is a mythical bird with a colorful plumage and a tail of gold and scarlet. It has a continous life-cycle, near the end of which it builds itself a nest of twigs that then ignites; both nest and bird burn fiercely and are reduced to ashes, from which a new, young phoenix is reborn anew to live again. The new phoenix is destined to live forever. It is said that the bird's tears contain healing abilities of pureness, and their cry is that of a beautiful song.
OUR Pheonix is not a myth. He is a man made of flesh and blood, who epitomizes what we all aspire to do....to rise from our own ashes of life's troubles.
OUR Phoenix is rebuilding his nest, and is igniting the gym with his dedication and hard work...melting the weights in the fire as he rises.
RISE Pheonix..................RISE!
Your flame inspires us all.
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Post by Tim Wescott on Nov 24, 2009 19:42:42 GMT -5
Thanks everybody.........really good to be back and enthusiastic again!! #arockon6ha# Frank.............I`m rising brother!!  |
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Post by Tim Wescott on Nov 24, 2009 19:48:08 GMT -5
Tues. Nov. 24th.
Chest:
Bench Press:
2 warmup sets first,then the following 5 sets.
1 x 8
3x5 (same weight each set)
1 x 8
Smith Inclines:
1 x 12
3 x 8 (same weight each set)
Flyes:
3 x 8 (same weight each set)
Pec-Deck:
2 x 15
Training solo this week and most likely gonna` skip cardio....very busy this week.
My partner is with her husband and kids visiting family in Albany.
I didn`t list poundages here as they were pathetic due to my elbow problems but I went as heavy as possible for the reps I was shooting, for with very little rest time between sets.
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Post by mrbeefy on Nov 24, 2009 20:21:46 GMT -5
Keep at my brother!
I know that life sometimes gets in the way of our goals....my old trainer used to tell me... "NEVER" miss one step of cardio.
So.....drop down and give us 10! LOL!!!!!!
Great job on the workout.
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Post by GerryT on Nov 25, 2009 15:29:14 GMT -5
Happy for you, Tim. Just keep it going, brother. On the right road for sure.
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Post by mrky03 on Nov 25, 2009 18:38:06 GMT -5
Elbow pain is hard to heal, I know because I've dealt with is for years! I've finally gotten a handle on it though so don't give up hope! Is it tricep tendonitis?
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Post by Tim Wescott on Nov 25, 2009 19:45:32 GMT -5
Thanks guys!! Joel,it was caused by a pinched nerve in my neck.....beleive it or not. No more real pain,but at times on certain exercises it feels like I have no power in my right hand. As a result,lots of my poundages especially on pushing movements are way down,but I`m dealing with it by telling myself that if it feels heavy,it is heavy. Tough on the old ego !! |
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Post by Tim Wescott on Nov 25, 2009 19:51:03 GMT -5
Wed. Nov.25th.
Back,Traps,Lower Back:
Back:
Wide Pulldowns:
10 plates-12
12 plates-10
14 plates-8
9 plates-15
Barbell Rows:
100-15
115-12
135-10
Dumbell Pullovers:
55-15
65-12
75-8
Cybex Seated Row Machine:
7 plates-15
9 plates-10
8 plates-12
Straight-Arm Pulldowns:
3 plates-20
4 plates-12
Traps:
Dumbell Shrugs:
65-20
75-15
85-15
Lower Back:
Cybex Seated Back Extensions:
170-15
190-12
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Post by intenceman on Nov 25, 2009 21:57:36 GMT -5
Good to see you back at it, Tim! Phoenix? Hmmm apt metaphor to be sure. But I think you like a cat, clever, calculating with many (9) lives.
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Post by Roger on Nov 26, 2009 8:26:31 GMT -5
Tim, glad to see you back and hard at it.I have not posted much for the past few months either. Hoping that will change soon. Stay with it my friend ,you really are needed around here.
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Post by fit on Nov 26, 2009 11:53:42 GMT -5
KSA!!! (kick some ass!!!)
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Post by mrbeefy on Nov 26, 2009 13:09:46 GMT -5
Otherwise known as "Knowledge, Skill, and Ability"....mix them together, and it's a good thang!
BRING IT TIM!
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Post by Tim Wescott on Nov 28, 2009 14:26:06 GMT -5
Fri. Nov. 27th.
Shoulders,Biceps/Triceps:
Shoulders:
Seated Alternate Press On Machine:
4 plates-20 WARMUP
6 plates-12
8 plates-10
7 plates-10
5 plates-15
One-Arm Cable Laterals Behind Back:
4 sets with 1.5 plates (non stop alternating arms until all 4 sets were completed)
Face-Pulls:
5 plates-20
7 plates-12
6 plates-15
5 plates-15
Biceps/Triceps:
Super-Set # 1:
{Cybex Preacher Curls:
4 plates-12
5 plates-10
5 plates-10
4 plates-10
{Pressdowns:
4plates-20
6 plates-15
8 plates-8
5 plates-15
{Super-Set # 2:
{Standing Cable Curls:
3x 12 with 6 plates
{Bent-Forward Cable Extensions:
3x 15 with 7 plates
Super-Set # 3:
{High Pulley Crossover Curls:
2 x 12 with 3 + 4 plates
{One-Arm Cable Extensions:
2 x 12 with 3 plates
Had to combine delts with arms due to the holiday.
Everything was done with moderate weight with no more than 20 seconds between sets..........brutally fast which made the weight feel heavier than it actually was.
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Post by GerryT on Nov 28, 2009 18:12:04 GMT -5
Way to go, Tim! Good form and steady speed more important than how much weight. Continued success.
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Post by nwtrnr on Nov 28, 2009 18:23:46 GMT -5
Excellent work Tim, I have neck problems too the only thing that works for me is inversion try it!
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