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Post by Tim Wescott on Dec 24, 2009 7:31:52 GMT -5
Thanks guys!! Only able to train 3 times this week(whole body over 3 days),and 3 days next week at another gym, due to our gym being closed for 9 days due to the holiday break.(St. Lawrence University gym) After that,I`m pulling out all the stops and starting my contest diet at the same time. Gonna` get medeival and start scaring gym members once again!! ;D
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Post by Tim Wescott on Dec 24, 2009 7:50:18 GMT -5
Mon. Dec. 21st.
Quads,Hamstrings,Calves:
Quads: One-Legged Leg Press: 2 plates-15 3 plates-12 4 plates-10 5 plates-10 6 plates-12
Squat Machine: 1 x 8 3 x 5 (added weight each set)
Leg Extensions: 70-15 90-12 100-10
Hamstrings: OneLegged Seated Leg Curls: 5 plates-15 6 plates-12 **New PR** 6 plates-12
Lying Leg Curls: 70-12 90-8 50-10 (1+1/2 reps =1 rep)
Calves: Leg Press Calf Raise: 5 x failure
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Post by Tim Wescott on Dec 24, 2009 7:59:44 GMT -5
Tues. Dec. 22nd.
Chest,Back,Cardio:
Chest: Smith Inclines: 7 x 8,5,3,2,1,8,8
Flyes: 1 x 12 (didn`t feel right so we did pec-deck instead)
Pec-Deck: 3 x 12
Cybex Seated Bench Press: 3 x 12
Back: Pulldowns Behind Neck: 3 x 12-15 (Did these facing away from machine)
Cybex Seated Rows: 4 x 10-15
Stiff-Arm Pulldowns: 3 x 12-15
Cardio: 30 minute walk on incline treadmill
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Post by Tim Wescott on Dec 24, 2009 8:19:50 GMT -5
Wed. Dec. 23rd.Shoulders,Biceps/Triceps:Shoulders:Pre-Exhaust Super-Set:{Cybex Seated Laterals: 50-15 70-12 90-10 50-15 {Cybex Seated Press: 3 plates-15 4 plates-12 5 plates-10 3 plates-15 Behind The Back Laterals: 20-15 25-12 30-12 15-20 Face-Pulls: 4 x 15-20 with 6 plates Biceps/Triceps:Super-Set #1: {Cable Curls: 5 plates-15 6 plates-12 7 plates-12 6 plates-12 {Bent-Forward Cable Extensions: 5 plates-20 7 plates-15 9 plates-12 6 plates-20 Super-Set #2: {Seated Alternate Dumbell Curls: 4 x 12 with the 35 pouners {Lying Dumbell Extensions: 4 x 12-15 with the 20 pounders Super-Set #3: {Cybex Preachers: 2 x 12-3 plates {Cybex Seated Triceps Extensions: 2 x 15 - 3 plates Did arms light and with very little rest.
Gonna` cover the whole body over 3 days time next week at another gym......ours is closed for a whopping 9 friggin` days!
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Post by fit on Dec 24, 2009 9:02:04 GMT -5
How do you close a gym for 9 days?? Ah well- happy holidays, Tim.
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Post by mrbeefy on Dec 24, 2009 10:33:08 GMT -5
There's only ONE gym out there? YMCA? Senior Center? Mall walking? Curling soup cans? There is ALWAYS a way! ;D
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Post by Tim Wescott on Dec 30, 2009 8:08:32 GMT -5
Frank,I literally live out in the woods!! Two gyms in town,both on college campuses. In order to train elsewhere,I would have to travel 50 miles each way and pay ridiculously expensive daily rates. $10 dollars a day at 5 x a week plus gas is out of the question for me right now. Years ago,I would have walked the 100 miles daily in a snowstorm to train but covering the whole body over 3 days is OK right now..........I know nowadays I`m not going to lose a ton of muscle or turn into a pumpkin !! LOL Besides,I`m still covering the entire body per week and woking each bodypart once each 7 day period just like I always do.....just more days to rest & grow these past 2 weeks !! 5 days a week again starting next week,plus I start my contest diet so I`m not worried too much. Gonna` be insane in the gym and Spartanlike at the table ! #ataz8pb#
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Post by Tim Wescott on Dec 30, 2009 8:22:17 GMT -5
Mon. Dec. 28th.Quads,Hamstrings,Calves:Quads:Lying Leg Sled: 1 x 15 - 7 plates (Their machine didn`t feel right so we only did one set) Smith Machine Front Squats: 5 x 15,12,10,8,15 (added weight each set and dropped weight on last set) Leg Extensions: 4 x 12,12,10,12 (same as above) Dumbell Lunges: 2 x 12 (One leg at a time,lead foot on platform) Hamstrings:Hamstrings: One-Legged Seated Leg Curls: 2 x 15 Seated Leg Curls: 2 x 12 (both legs simultaneously......no lying leg curl machine at this gym) Stiff-Legged Deadlifts On Platform: 3 x 12 (added weight each set) Calves:Lying Leg Sled Calf Raise: 6 x failure Pretty good workout....got sore.
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Post by Tim Wescott on Dec 30, 2009 8:27:55 GMT -5
Tues. Dec. 29th.
Chest & Back:
Chest: Smith Inclines: 7 x 12,10,8,5,3,10,12
Flyes: 3 x 15,12,12
Crossovers: 3 x 20,15,12
Back: Front Pulldowns To Chin: 4 x 12,12,10,12
Cybex Seated Rowing Machine: 4 x 12 (constant weight)
Straight-Arm Pulldowns: 3 x 15,12,12
Good one!! #arockon6ha#
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Post by mrbeefy on Dec 30, 2009 10:14:35 GMT -5
Tim...
I guess I've been living near the city too long! I guess it's a mixed blessing being out in the woods.
I know you can git er done...either way!
Your training looks great..keep on brining it!
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Post by Tim Wescott on Dec 30, 2009 14:13:38 GMT -5
Wed. Dec. 30th.
Shoulders,Biceps/Triceps,Cardio:
Shoulders: Seated Smith Machine Front Press: 6 x 12,10,8,5,12,10
Behind The Back Laterals: 3 x 15
Face-Pulls: 4 x 15-20
Biceps/Triceps:
Super-Set # 1: {Cable Curls: 5 x 10-12 (constant weight) {Skullcrushers: 5 x 15,12,8,10,12 (all my pushing exercises are going back up....elbow is much better)
Super-Set #2: {Cybex Preacher Curls: 3 x 10 {Cybex Triceps Dip Machine: 3 x 20
Pressdowns: 2 x 15,20
Cardio: 30 minutes walking on inclined treadmill 10 minutes on eliptical machine
Back to 5 days a week and contest prep starting on Monday.
BRING THE PAIN!!!! #woot4ho# #woot4ho#
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Post by mrky03 on Dec 30, 2009 14:35:40 GMT -5
Go for it Tim! You know what has to be done!
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Post by intenceman on Dec 30, 2009 18:30:30 GMT -5
Tim, you could be like Rocky 4 and train VERY old achool in a barn... hell that sounds like fun, actually.
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