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Post by Tim Wescott on Dec 1, 2009 7:15:17 GMT -5
Mon. Nov. 30th.
Quads & Hamstrings:
Quads: Leg Press: 2 plates- 15 reps 3 plates- 12 reps 4 plates- 10 reps 5 plates- 10 reps 6 plates- 8 reps,drop to 4 plates-8 reps,drop to 3 plates-9 reps totalling 25 reps 4 plates- 15 reps
Barbell Front Squats: 4 x 5-12 Did the last set in 1 + 1/2 rep fashion (killer)
Leg Extensions: 70-12 100-12 80-12 50-20
Hamstrings: Lying Leg Curls: 60-15 90-10 80-12
Seated Leg Curls: 10 plates-15 12 plates-12 14 plates-10
Hamstring Stretch: 45 pound bar 20 reps standing on platform going below the toes.
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Post by Tim Wescott on Dec 2, 2009 7:26:03 GMT -5
Tues. Dec. 1st.
Chest,Abs,Cardio:
Chest: Smith Inclines: 8 reps 5 reps 5 reps 3 reps 2 reps 10 reps 12 reps Trying to regain some power on these
Flyes: 4 x 10,8,5,12
Cybex Seated Bench Press: 8 plates-10,drop to 6 plates for 10 more:
Abs: Rope-Crunches: 9 plates-50 10 plates-35 12 plates-15
Cardio: Walked a quick mile on indoor track
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Post by mrky03 on Dec 2, 2009 18:38:14 GMT -5
I'm making use of the Smith machine this year, feels pretty good! Looks like you're back to business as usual! Are carb cycling yet?
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Post by Tim Wescott on Dec 3, 2009 11:10:23 GMT -5
Joel,not really keeping track of anything yet.....cleaning up the diet this week,and eating cleaner next week with a cheat day and a cheat meal.
Gotta` throw on some size that I lost due to my intestinal blockage problem.
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Post by Tim Wescott on Dec 3, 2009 11:16:27 GMT -5
Wed. Dec. 2nd.Back,Traps: Back: V-Bar Pulldowns: 10 plates-12 13 plates-10 15 plates-6 11 plates-15 Barbell Rows: 115-10 135-10 150-10 125-10 Dumbell Pullovers: 60-12 70-10 80-6 Cybex Seated Row Machine: 2 x 15 with 7 plates Straight-Arm Pulldowns: 5plates-15 4 plates-20 Traps:Dumbell Shrugs: 65-20 75-15 85-15 Cardio:1 mile walk on outdoor track Good one!!
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Post by Tim Wescott on Dec 3, 2009 11:24:59 GMT -5
Thurs. Dec. 3rd.
Delts & Calves:
Delts:
Pre-Exhaust Super-Set: {Cybex Seated Lateral Raise: 60-15 80-10 70-12 60-15 {Cybex Seated Press: 3 plates-15 6 plates-10 5 plates-12 3 plates-15
Laterals Behind Back: 20-12 25-12 30-12,grabbed the 40`s and did 6 1/2 reps 15-20
Alternate Front Raises: 17.5-15 20-12 25-12
Face-Pulls: 2 x 15 with 6 plates 2 x 20 with 5 plates
Calves:
Tri-Set: {Smith Machine Calf Raise: 3 x failure plus half reps to failure (added wt. each set) {Leg Press Calf Raise: (constant weight) 3 x failure plus half reps to failure {Cybex Rotary Calf Machine: (constant weight) 3 x failure plus half reps to failure
Awesome workout.......heavy,fast,and intense!
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Post by fit on Dec 3, 2009 13:37:21 GMT -5
Good to see your journal back and gunning, Tim
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Post by Tim Wescott on Dec 6, 2009 10:16:07 GMT -5
Fri. Dec. 5th.Biceps/Triceps,Forearms,Abs:Biceps/Triceps:Super-Set # 1:{Seated Alternate Dumbell Curls: 30-12 40-10 50-8 60-6 {Skullcrushers: 50-20 70-12 80-12 60-15 (Elbow problem caused these to go waaaaay down in poundage) Super-Set # 3:{Cable Preacher Curls: 5 plates-12 7 plates-8 5 plates-10 {Pressdowns: 5 plates-20 7 plates-12 6 plates-15 Super-Set # 2:{Kneeling Cable Curls: 3 x 12 with 6 plates {Bent-Forward Cable Exts. 3 x 20 with 7 plates Forearms:E-Z Bar Reverse Curls: 3 x failure with 60 pounds Abs:Crunches: 50 waith 15 seconds,35,wait 15 seconds,30,wait 15 seconds 25 OUCH!!!!!!!!!!!!!
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Post by mrky03 on Dec 7, 2009 18:46:37 GMT -5
Good going Tim. I've started using high reps on a lot of my exercises. As long as you're getting stronger in a given rep range is the main thing!
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Post by Intensity on Dec 8, 2009 14:38:52 GMT -5
Im so happy to see you here Tim, posting this hardcore journal!!!!! Thought a lot about you during the last 6 months... Now I wish life is gonna be good for my buddy Tim in 2010... And why not... Good for you starting right now in 2009 (why wait?) Now, do what you do best: Inspire a ton of people with your training, dedication and outstanding physique!!!
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Post by Tim Wescott on Dec 16, 2009 12:59:51 GMT -5
Thanks so much Mo..........it means a lot buddy!! Happy Holidays to you and Marie-Eve !!
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Post by Tim Wescott on Dec 16, 2009 13:00:36 GMT -5
Mon. Dec. 14th.
Quads,Hamstrings,Calves:
Quads: One-Legged Leg Press: 2 plates-20 3 plates-15 4 plates-10 5 plates-10
Squat Machine: 3 x 12,10,8 (added weight each set)
Leg Extension: 70-12 90-12 50-20
Hamstrings: Seated Leg Curls: 10 plates-15 12 plates-12 11 plates-15
Lying Leg Curls: 3 x 15 with 70 pounds
Calves: Leg Press Calf Raise: 6 x failure,followed by half reps to failure
Took it a bit easy on poundages as I hadn`t trained at all last week
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Post by Tim Wescott on Dec 16, 2009 13:01:18 GMT -5
Tues. Dec. 15th.
Chest & Cardio:
Chest: Smith Inclines: 6 x 12,8,5,2,10,10
Flyes: 3 x 12,8,12
Crossovers: 3 x 12,12,20
Cybex Seated Bench Machine: 1 x failure (high reps)
Cardio: 30 minute walk on indoor track
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Post by Tim Wescott on Dec 16, 2009 13:06:32 GMT -5
Wed. Dec. 16th.
Back,Traps,& Abs:
Back & Traps: Dead Hang Cleans: 5 x 8,5,3,2,12 (these felt great.....haven`t done them in years)
Back: Wide Pulldowns: 10 plates-12 12 plates-10 14 plates-8 11 plates-15
Cybex Rowing Machine: 8 plates-12 10 plates-10 7 plates-12 6 plates-15 (extra slow with wide grip)Tues. Dec. 15th.
Abs: 4 sets each of crunches super-setted with leg raises (no rest,just kept alternating the two exercises)
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Post by GerryT on Dec 16, 2009 13:09:26 GMT -5
Glad to see you training again, Tim. Hope things are going better for you. Cold here, so it must be frigid by you! All the best, bud.
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Post by Tim Wescott on Dec 19, 2009 11:38:38 GMT -5
Thanks Ger,yes it is ridiculously cold up here right now and has been all week. #sucks0yn#
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Post by Tim Wescott on Dec 19, 2009 11:39:24 GMT -5
Thurs. Dec. 17th.
Shoulders & Cardio:
Shoulders:
Pre-Exhaust Super-Set: {Cybex Seated Lateral Machine: 50-15 70-12 90-10 60-15 {Cybex Seated Press Machine: 3 plates-15 4 plates-12 5 plates-10 3 plates-15
Laterals Behind Back: 3 x 15 with the 20 poundrs
Face-Pulls: 4 x 15 with 5 plates
Cardio: 23 minutes on eliptical machine
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Post by Tim Wescott on Dec 19, 2009 11:48:28 GMT -5
Fri. Dec. 18th.
Biceps/Triceps,Forearms,Cardio:
Biceps/Triceps:
Super-Set # 1 : {Skullcrushers: 60-20 70-12 85-10 85-10 70-15 {Straight Barbell Curls: 70-12 85-10 100-10 80-12 70-15
Super-Set # 2 : {Cable Preachers: 4 plates-12 5.5 plates-10 4 plates-12 {Seated French Press: 50-15 60-12 70-10
Super-Set # 3 : {One-Arm Kneeling Cable Curls: 2 x 12 with 3 plates {Pressdowns: 6 plates-20 5 plates-30
Forearms: Cable Reverse Curls: 3 plates-15 4 plates-12 5 plates-12
Cardio: 30 minutes run/walk on indoor track
Elbow feels much better and my triceps poundages are going up again....not too long ago I couldn`t use anywhere near these weights for tris so I`m feeling optomistic.
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Post by mrky03 on Dec 19, 2009 15:18:18 GMT -5
Good to hear Tim! I'm rootin for ya, hope this coming year is your best ever!
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Post by intenceman on Dec 19, 2009 20:16:31 GMT -5
Good stuff Tim! Car fixed? When you do it, you DO it. I hope 2010 goes a lot better for you!
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