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Post by GerryT on Feb 24, 2010 14:44:22 GMT -5
Hope it's a great year, Tim. Will look for you at the shows.
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Post by mrky03 on Feb 25, 2010 19:39:27 GMT -5
I know what you mean Tim, it all catches up with us after a while!
You're right about the fruit and the dairy, really it's all about creating a calorie deficit! No way to get really cut without suffering is their? Eating light really is the key when you get serious isn't it??
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Post by Tim Wescott on Feb 26, 2010 6:53:17 GMT -5
Thanks guys......gottta` catch up on posting!!
A very much needed light week this week,then it`s back to the salt mines as usual.
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Post by Tim Wescott on Feb 26, 2010 6:57:08 GMT -5
Tues. Feb. 23rd.
A light back off week
Chest,Cardio:
Chest: Smith Inclines: 4 x 10 - 160 pounds
Cybex Seated Bench Press: 3 x 1o-12 - 8 plates
Crossovers: 2 x 15- 4 plates 1 x 20- 3 plates
Cardio: 30 minutes,inclined treadmill=300 calories
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Post by Tim Wescott on Feb 26, 2010 7:01:01 GMT -5
Wed. Feb. 24th.
Light back off week.
Back,Cardio:
Back: Wide Pulldowns Behind Neck: 4 x 12- 8 plates
Seated Cable Rows: 8 plates-12 10 plates-10 9 plates-12 8 plates-15
Straight-Arm Pulldowns: 3 x 12 - 6 plates 1 x 15 - 5 plates
Cardio: 15 minures on eliptical machine-150 calories
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Post by Tim Wescott on Feb 26, 2010 7:09:10 GMT -5
Thurs. Feb. 25th.
Light back off week.
Shoulderrs,Abs,Neck,Cardio:
Shoulders:
Pre-Exhaust Super-Set: {Cybex Seated Lateral Machine: 50-20 70-15 60-15 {Cybex Seated Press Machine: 3 plates- 20 5 plates-12 4 platess-15
Laterals Behind Back: 17.5-20 20-15 22.5-15 25-15
Cable Front Raise: 2 plates-20 3 plates-15 4 plates-15
Face-Pulls: 6 plates- 3 x 15 5 plates - 20
Abs: Rope-Crunches: 2 x failure 10 + 12 plates
Super-Set: {Crunches: 2 x failure {Reverse Crunch: 2 x failure
Vertical Leg Raise: 2 x failure
Neck: Nautilus 4-Way Neck Machine: 4 x various reps + weights in each position.
Cardio: 20 minutes walking on indoor track
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Post by nwtrnr on Feb 27, 2010 18:12:10 GMT -5
I have to try one of those neck machines, do you load it light?
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Post by Tim Wescott on Mar 2, 2010 8:30:21 GMT -5
Actually I go pretty heavy.
You are stronger in certain positions on the machine than others.
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Post by Tim Wescott on Mar 2, 2010 8:32:33 GMT -5
I finished off last weeks light week by doing arms on Friday..........nothing special just light and fast.
Felt great, got an awesome pump.
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Post by Tim Wescott on Mar 2, 2010 8:40:16 GMT -5
Mon. March 1st.Quads,Hamstrings,Calves:Quads:Leg Press: 3 Sets: 2 plates a side-40 reps add 40 pounds-30 reps add 40 pounds- 20 reps Squat Machine: 185-8 225-8 255-5 Dumbell Lunges: 2 x 12 with the 20 pounders.....lead foot on platform,one leg at a time. Leg Extensions: 70-20 90-15 110-10 Hamstrings:Lying Leg Curls: 70-15 90-12 80-12 + 5 half reps and a static hold on the last rep Seated Leg Curls: 12 plates-12 16 plates-8 **New PR**10 plates-15 Calves:Smith Machine Calf Raise: 5 x failure Cybex Seated Leg Press Calf Raise: 4 x failure Getting back into heavier days with more volume..........should be at 100% next week,just cut back as bit so as not to be too sore in the AM.
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Post by Tim Wescott on Mar 5, 2010 4:04:47 GMT -5
Tues. March 2nd.
Chest,Abs,Cardio:
Chest: Smith Inclines: 150-12 170-6 200-3 225-1 175-5 155-10 155-10
Flyes: 40-12 50-12 60-6 45-12
Cybex Seated Bench Machine: 8 plates-12 7 plates-12 7 plates-12
Abs: Rope-Crunches: 3 x failure-10,11,+ 12 plates
Cardio: 30 minute walk on indoor track
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Post by Tim Wescott on Mar 5, 2010 4:10:10 GMT -5
Wed. March 3rd.
Back,Cardio:
Back: V-Bar Pulldowns: 10 plates-15 13 plates-12 16 plates-8 11 plates-15
Lying Barbell Rows: 80-15 100-12 110-12 90-15
Dumbell Pullovers: 65-15 80-10 80-10
Cybex Seated Row Machine: 9 plates-12 12 plates-10 10 plates-12
Cardio: 15 minutes on eliptical/stepper machine = 215 calories
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Post by Tim Wescott on Mar 5, 2010 4:17:30 GMT -5
Thurs. March 4th.
Shoulders,Abs:
Shoulders: Seated Bradford Press: 70-15 90-12 110-8 80-15
Behind The Back Laterals: 20-15 30-12 40-8 25-15
Bent-Over Laterals: 35-12 35-12 27.5-15
Face-Pulls: 6 plates-15 5 plates-20 5 plates-20
Cable Front Raise: 3 plates-15 4 plates-12 2 plates-20
Cybex Seated Lateral Machine: 90-6,drop to 70 for 6 more,drop to 50 for 6 more,drop to 30 for 8 more
Abs:
Tri-Set: {Crunches: 3 x failure {Reverse Crunches: 3 x failure {Crunches: 3 x failure
Rope-Crunches: 3 x failure-12,11,and 10 plates
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Post by fit on Mar 5, 2010 17:20:13 GMT -5
Workouts look great! Feeling good?
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Post by intenceman on Mar 7, 2010 22:00:41 GMT -5
Getting older sucks huh? but hey- you know your body and how to work it, good stuff!
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Post by fit on Mar 8, 2010 7:37:02 GMT -5
Pullovers certainly do make my triceps sore! I'm thinking of adding a pullover/extension to my tricep workout. Ditto! I've been liking combo'ing a lying incline extension with a close-grip press.
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Post by Tim Wescott on Mar 8, 2010 16:59:39 GMT -5
Fri. March 5th.
Biceps/Triceps,Cardio:
Biceps/Triceps:
Super-Set #1: {Seated Alternate Dumbell Curls: 35-12 45-10 55-10 30-15 {Skullcrushers: 4 x 12 with 70 pounds (once again,triceps were sore from doing pullovers on Wed.)
Super-Set # 2: {Standing Cable Curls: 4 x 12 with 6 plates {Bent-Forward Cable Extensions: 6 plates-20 9 plates-12 8 plates-15 7 plates-20
Super-Set # 3: {Cybex Preacher Machine: 2 x 12 with 4 plates {Pressdowns: 2 x 30 with 6 plates
Cardio: 20 minutes on eliptical = 205 calories
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Post by Tim Wescott on Mar 8, 2010 17:05:11 GMT -5
Mon. March 8th.
Quads + Hamstrings:
Quads: One-Legged LEg Press: 2 plates a side-20 3 plates a side-15 4 plates a side-12 5 plates a side-10 6 plates a side-12 ** New PR for reps**
Suqat Machine: 135-15 225-8 275-5 315-5
Leg Extensions: 70-15 110-12 90-12 70-15
Hamstrings: One-Legged Seated Leg Curls: 5 plates-15 6 plates-12 7 plates-8 5 plates-15
Lying Leg Curls: 70-12 90-8 50-20
Had to skip calves due to me having a doctors appointment but I`ll hit `em with chest tomorrow morning.
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Post by intenceman on Mar 10, 2010 16:42:37 GMT -5
LOl those last two workouts- I do a lot of those same exercises- love the cable curls- do you angle your torso forward a little?
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Post by Tim Wescott on Mar 11, 2010 3:50:21 GMT -5
Yes I do at times James........great exercise!!
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