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Post by Tim Wescott on Mar 11, 2010 3:54:55 GMT -5
Tues. March 9th.
Chest,Calves,Cardio:
Chest: Smith Inclines: 135-15 155-10 175-6 200-3 160-10
Flyes: 45-12 60-8 50-12
Cybex Seated Bench Press: 8 plates-12 7 plates-12
Crossovers: 4 plates-15 3 plates-20
Calves: Cybex Seated Leg Press Calf Raise: 8 sets to failure,followed by half reps to failure and static stretching
Cardio: 20 minutes on eliptical/stepper machine
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Post by Tim Wescott on Mar 11, 2010 4:00:52 GMT -5
Wed. March 10th.
Back,Abs,Cardio:
Back: Front Pulldowns: 10 plates-15 13 plates-12 15 plates-10 **New PR** 17 plates-6**New PR** 11 plates-15
Dumbell Rows: 70-12 80-10 95-8
Dumbell Pullovers: 70-12 80-10 60-15
Seated Cable Rows: 8 plates-15 9 plates-12
Straight-Arm Pulldowns: 6 plates-15 7 plates-12
Abs:
Tri-Set: {Crunches: 3 x failure {Reverse Crunches: 3 x failure {Crunches: 3 x failure
Cardio: Brisk one mile walk on outdoor track
Good one!
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Post by mrky03 on Mar 12, 2010 20:04:02 GMT -5
Great workout Tim, everything going well?
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Post by Tim Wescott on Mar 15, 2010 11:42:53 GMT -5
Thanks Joel,couldn`t be better.........glad to see you back posting again.
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Post by Tim Wescott on Mar 15, 2010 11:45:01 GMT -5
Missed delts on Thursday to to some appointments I had to keepo,so I combined delts and arms on Friday......great workout.
Moderate to heavy weights,with a fast pace.
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Post by Tim Wescott on Mar 15, 2010 11:53:21 GMT -5
Mon. March 15th.
Quads,Hamstrings,Calves:
Quads: One-Legged Leg Press: 2 plates a side-20 reps 4 plates a side + a 25 pound plate each side-15 reps 5 plates a side-12 reps 7 plates a side-10 reps **New PR ** 4 plates a side-20 reps
Squat Machine: 185-8 225-5 315-5 225-10
Walking Lunges: Two sets with the 15 pound dumbells for 25 yards.
Leg Extensions: 2 x 15 with 70 pounds
Hamstrings: Lying Leg Curls: 70-15 80-12 90-10
Seaed Leg Curls: 11 plates-15 13 plates-12 16 plates-8,drop to 10 plates for 8 more reps
Calves: Cybex Seated Leg Press Calf Raise: 8 sets to failure,followed by half reps to failure
Damn good workout,especially since I felt like crap until I got to the gym,then fired it up a bit mentally.
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Post by intenceman on Mar 16, 2010 16:28:40 GMT -5
Tim, I bet with the pace you set, you could run a marathon- with weights! How would you do it if you a mile up like I am now (thinner air)?
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