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Post by xenabeachgirl on Jun 24, 2011 18:05:10 GMT -5
I just found this blog, Tim. I gotta say, you are a BEAST!!! ![:o](//storage.proboards.com/forum/images/smiley/shocked.png) Extremely impressed with your single-minded dedication and determination. You are gonna sweep those judges of their feet!!! ;D I remember the chronic insomnia being the worst part of contest prep...that, and just generally feeling like crap! ![:'(](//storage.proboards.com/forum/images/smiley/cry.png) Thanks hun........the lack of sleep is finally catching up to me......plus my coffee consumption doubles when I prep for a show for some weird reason. I hope I do well as I`m really starting to make some dramatic changes in my conditioning lately. Thanks again for the vote of confidence Lori........means a lot to me. ![;)](//storage.proboards.com/forum/images/smiley/wink.png) You're welcome Tim! I was just talking to one of the guys (he's somewhere over 50 I guess) at my gym today about competitions, and told him briefly about you. It takes a special kind of determination to get thru contest prep, that's for sure!!! ![;)](//storage.proboards.com/forum/images/smiley/wink.png)
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Post by Tim Wescott on Jun 25, 2011 13:37:27 GMT -5
6/25/11 Deltoids,Biceps/Triceps,Forearms,Abs:Deltoids:Tri-Set:{Cybex Seated Lateral Machine: 2 x failure with 5 plates {Cybex Seated Press Machine: 2 x failure with 5 plates {One-Arm Cable Laterals Behind Back: 2 x 15 with 2 plates Bent-Over Laterals: 3 x 15 with the 30 pounders Face-Pulls: 3 x 15 with 5 plates Biceps/Triceps:Super-Set # 1:{Down The Rack DB Curls: 2 sets of 40-4,35-4,30-4,27.5-4,25-4,22.5-4,20-4,17.5-4,15-4 (BRUTAL) ![:'(](//storage.proboards.com/forum/images/smiley/cry.png) {Triceps Dips Between Benches: 2 x 30 (bodyweight) Super-Set # 2:{Cybex Preacher Curls: 2 x 12 with 5 plates {Cybex Triceps Ext. Machine: 2 x 20 with 5 plates Super-Set # 3:{High Cable Crossover Curls: 1 x 15 with 4 plates {Pressdowns: 1 x 30 with 5 plates Forearms:Wrist Curls: 40-30 rest pause a few seconds and did 10 more 60-15 rest pause a few seconds and did 8 more 60-12 rest pause a few seconds and did 6 more Abs:Tri-Set:{Upside Down Situps: 2 x failure {Rest Pause Crunches: 2 x failure {Lying Leg Raise: 2 x failure Super-Set:{Rope-Crunches: 12 plates-failure 11 plates-failure {Hanging Knee-Ups: 2 x failure Did these 35 sets in 44 minutes exactly......who needs cardio ![???](//storage.proboards.com/forum/images/smiley/huh.png) I was sweating and breathing like a runaway train. Haven`t done cardio in 3 days now...............I don`t do it on leg days,legs were too sore yesterday,today I figured I`d let my legs rest one more day. Gotta` get used to training every bodypart twice weekly........pretty tough so far,but I like it and I think it`ll harden up my physique.........hopefully. Todays Diet:Meal 1 -Pre-Workout: 1 scoop whey in water Meal 2 -Post-Workout: 1 scoop whey in water 1/4 cup oats Meal 3 - 8 oz. boiled chicken breast water coffee Meal 4 - 5 oz.ground chicken breast patty lg. salad Crystal-Lite Meal 5 - 6 oz. boiled chicken breast salad Crystal-Lite Meal 6 - 6 oz. boiled chicken breast Crystal-Lite I ate two bowls of air-popped pocorn with more Crystal-Lite while watching TV. Similar to eating rice cakes but I use fake butter spray on it
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Post by intenceman on Jun 25, 2011 20:18:46 GMT -5
Churing and burning Tim! Great to see you back in action. Maybe this is your year!
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Michael
Novice Bodybuilder
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Posts: 162
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Post by Michael on Jun 25, 2011 20:50:05 GMT -5
"Did these 35 sets in 44 minutes exactly......"
Dam Tim, Over 50, under 50, it don't matter, your an animal !!!!,
I know you are going to own this show, Hell I am tired just reading that workout.... ;D
Go get em you Mad Man!!
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Post by Tim Wescott on Jun 26, 2011 15:20:31 GMT -5
Thanks James and Michael.......I love to train hard and this year I am definately in the zone and taking this show very sreriously.
I`d love to win my division.........it would mean so much to me I couldn`t describe it.
I set a goal to win a national level contest way back when I was a kid........wanted to do it by the time I was 26 years old...............a bit late but if I won,it would be all the sweeter if it came true!
OK,back to reality ! ;D
I am improving almost daily,but even if I reach my best condition ever it really all depends on who show up on contest day.
I`m tall for a lightweight,even at 56 years of age.
There`s always some little old geezer that`s two feet tall in incredible alienesque condition that shows up from out of nowhere. ;D
I train to win,but my goal is top 5.........gotta` keep it realistic.
Also,achieving my best condition ever is always the main priority, and this year sees me with 27 days left to do just that!!
I`m gonna` go all out in the gym,on cardio,and eat even cleaner with more water for the next 27 days,and see what I can do.
Strictly business baby!!
Thanks so much for the support you guys,I have no one up here who even knows what I`m trying to do except my training partner and my wife and a few friends back home in Massachusettes that I keep touch with.
Encouragement from online frriends and the WOTW (YOU GUYS),gang are definately what helps me stay motivated the most as in my spare time I`m addicted to the internet!! ;D
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Post by Tim Wescott on Jun 26, 2011 15:25:40 GMT -5
6/26/11
I`m gonna` do 30 minutes of cardio on my treadmill which is outside on my deck if it ever stops raining.
My bodyweight keeps fluctuating 3-4 pounds over the class limit,which is OK,but I`d like to get there and let it stabilize a while and train at that weight.
Cardio: 30 minutes walking on inclined treadmill Finally stopped friggin` raining !!
Meal 1 - 1 scoop whey in water 2 rice cakes with natty PB
Meal 2 - 9 eggwhites 1 whole egg 1/4 cup oatmeal (no milk,Splenda) 2 rice cakes with sugar-free jelly coffee water
Meal 3 - ground chicken breast patty salad 2 rice cakes with natty PB Crystal-Lite
Meal 4 - 1 can tuna water
Meal 5 - 5 oz. boiled chicken breast salad water
Only ate 5 meals today as I was pretty inactive as compared to during the week.
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Post by Tim Wescott on Jun 27, 2011 12:12:13 GMT -5
6/27/11
AM Cardio,Quads/Hams,Calves:
AM Cardio: 20 minutes walking on inclined treadmill
Quads/Hams:
Super-Set # 1 : {Leg Extensions: 70-12 90-12 110-12 90-12 {Lying Leg Curls: 50-12 70-12 90-12 90-12
Super-Set # 2 : {Lying Leg Sled: 6 plates-12 8 plates-12 10 plates-12 10 plates-12 {Seated Leg Curls: 10 plates-12 12 plates-12 14 plates-12 12 plates-12
Super-Set # 3 : {Dumbell Lunges: (I do these one leg at a time with my lead foot on a platform) 20-bodyweight 20 pounders-15 30 pounders-12 {Stiff-Legged Deadlifts: (Did these while standing on a platform for a better stretch) 100-12 120-12 140-12
Calves:
Super-Set: {Cybex Leg Press Calf Extensions: 4 x failure,+ half reps to failure {Cybex Rotary Calf Machine: 4 x failure,+ half reps to failure
Did this in just about one hours time training with a client of mine.
Todays Diet:
Meal 1 -Pre-Workout: 1 scoop whey in water
Meal 2 -Post-Workout: 1 scoop whey in water 1/4 cup oats
Meal 3 - 4 oz. lean roast beef Diet-Coke
Meal 4 - 8 eggwhites 1 whole egg 1/4 cup oats water
PM Cardio,Abs: 23 minutes walking on inclined treadmill
PM-Abs:
Super-Set: {Crunches With Rest Pause: 3 x failure {Rope-Crunches: 3 x failure with 12 plates
Meal 5 - 1 can tuna 2 rice cakes with natty PB 2 rice cakes with sugar-free jelly water
Meal 6 - 5 oz. boiled chicken breast salad water
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Post by mrky03 on Jun 27, 2011 17:19:23 GMT -5
When you're in the "zone" you're diet is a tough as I've ever seen! No doubt you'll be shredded!
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Post by Tim Wescott on Jun 27, 2011 19:33:44 GMT -5
Thanks Joel,I can`t remember when I dieted quite this strictly.
I hope it pays off.
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Post by intenceman on Jun 27, 2011 23:27:49 GMT -5
I hope so too. WOTW has not a diivsion win at this show in couple years now I think since Eric..I tried last year, came up a bit short........now its YOUR turn- take it to them!
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Post by nwtrnr on Jun 28, 2011 13:03:47 GMT -5
Great job Tim true determination!
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Post by Tim Wescott on Jun 28, 2011 18:49:09 GMT -5
Thanks guys,I`m giving it everything I`ve got!!
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Post by Tim Wescott on Jun 28, 2011 19:33:15 GMT -5
6/28/11
Chest & Back: 7:30 AM
Super-Set # 1: {Dips: 5 x 12-15 (bodyweight) {Chinups: 5 x failure (bodyweight)
Less than a minutes rest between Super-Sets and no rest between exercises.
These were great..........pumped up in a big way.
First time I`ve done chins in ages too..........keeping them in from now on!!
Super-Set # 2: {Crossovers: 4 x 20,12,15,20 reps {Seated Cable Rows: 4 x 12 (constant weight)
Super-Set # 3: {1 + 1/2 Smith Inclines: 3 x 8-12 (1 + 1/2 reps counts as one rep) {Pulldowns: 3 x 15,12,12
Super-Set # 4: {Cybex Seated Bench Machine: 2 x 12 {Cybex Seated Rowing Machine: 2 x 15
Super-Set # 5: {Flyes: 1 x failure-45 pounders {DB Pullovers: 1 x failure with a 65 pounder
Todays Diet:
Meal 1 - Pre-Workout: 1 scoop whey in water
Meal 2 - Post-Workout: 1 scoop whey in water 1/4 cup oats
Meal 3 - 9 eggwhites 1 whole egg 1/2 cup oats water coffee
PM- Cardio & Abs: 5:30 PM
Cardio: 37 minutes walking on inclined treadmill
Abs: Upside Down Situps: 3 x 20-25
Rope-Crunches: 2 x failure with 12 plates
Hanging Leg Raise: 2 x failure
Meal 5 - 8 oz. baked chicken breast salad 2 rice cakes with natty PB Crystal-Lite
Meal 6 - 5 oz. baked chicken breast salad 2 rice cakes with natty PB water
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Post by Tim Wescott on Jun 29, 2011 19:55:32 GMT -5
6/29/11
Deltoids,Biceps/Triceps,Forearms,Cardio:
Deltoids:
Pre-Exhaust Super-Set: {Cybex Seated Lateral Machine: 3 x failure with 50,70,and 90 pounds {Cybex Seated Press Machine: 3 x failure-5 plates
Tri-Set: {Single DB Front Raise: 35-12 40-12 35-12 {Behind The Back Laterals: 25-12 30-12 22.5-12 {Bent-Over Laterals: 30-12 40-12 30-12
Face-Pulls: Triple-Drop Set: 8 plates-failre,drop to 6 plates-failure,drop to 4 plates-failure
Biceps/Triceps:
Super-Set # 1: {Cable Preacher Curls: 3 x 12 with 5 plates {Triceps Pressdowns: 6 plates-20 8 plates-15 7 plates-20
Super-Set # 2: {Hammer Curls: 3 x 12 with the 35 pounders {Lying DB Extensions:: 25-20 30-15 35-12
Super-Set # 3 : {Barbell Curls: 2 x 12-70 pounds {Seated French Press: 2 x 20 with 60 pound E-Z Curl Bar
Super-Set # 4: {High Cable Crossover Curls: 1 x 15 with 4 plates {Wide Grip Pressdowns: 1 x 30 with 5 plates
Forearms:
Super-Set: {Reverse Wrist Curls: 3 x failure- 25 pounds {Wrist Curls: 3 x failure - 60 pounds
Cardio: 20 minutes walking on inclined treadmill
Todays Diet:
Meal 1 -Pre-Workout: 1 scoop whey in water
Meal 2 -Post-Workout: 1 scoop whey in water 1/4 cup oats
Meal 3 - 6 oz. baked chicken breast salad water coffee
Meal 4 - 8 eggwhites 1 whole egg 1/4 cup oatmeal 3 rice cakes with natty PB
Meal 5 - 6 oz. baked chicken breast salad 2 rice cakes with natty PB water
Meal 6 - 5 oz. ground chicken breast patty salad water
Tired as all hell today,but looked harder.
Gonna` try to get more sleep tonight if possible and get up and do it all over again.
Training every bodypart twice weekly is tough,but I think it`s helping.
Poundages have dropped a bit due to my weight loss,lack of sleep,and low carbs,but I`m resting less between sets so the weights still feel pretty heavy.
24 days out and counting!! #arockon6ha#
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Post by Tim Wescott on Jun 30, 2011 19:43:09 GMT -5
6/30/11
Quads/Hams,Calves:
Quads/Hams:
Super-Set # 1 : {Unilateral Leg Press: 2 plates a side-20 reps 4 plates a side-15 reps 6 plates a side-15 reps 5 plates a side-15 reps {Nautilus Lying Leg Curls: 70-20 90-15 110-10 80-15
Super-Set # 2 : {Barbell Front Squat: 135-12 160-10 160-10 (Did these non-lock in a pistonlike fashion) {Reverse Hyperextension Machine: 50-12 60-12 70-12
Super-Set # 3 : {Leg Extensions: 90-12 110-12 130-8 - (+ 4 more rest pause reps) **NewPR {Seated Leg Curls: 12 plates-15 14 plates-10 16 plates-8 (+ 4 more rest pause reps) **NewPR
Super-Set # 4 : {Dumbell Lunges: 2 x 20 with bodyweight........going really deep (I do one leg at a time for increased time under tension and I put my lead foot on a small platform while lunging as deep as I can) {Adductor Machine: 90-20 130-10
Calves: Standing Calf Raise: 6 x failure,followed by 1/2 reps to failure
Cybex Rotary Calf Machine: 4 x failure,followed by 1/2 reps to failure
Todays Diet:
Meal 1 -Pre-workout: 1 scoop whey in water
Meal 2 -Post Workout: 1 scoop whey in water 1/4 cup oats
Meal 3 - 8 eggwhites 1 whole egg 1/4 cup oatmeal water
Meal 4 - 4 oz. ground chicken breast patty salad Crystal-Lite
Meal 5 - 8 eggwhites 1 whole egg water
Meal 6 - 4 oz. ground chicken breast patty salad Crystal-Lite
My legs are still shaky as I type this,about 10-12 hours later!
Good one!
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Post by Tim Wescott on Jul 1, 2011 16:07:47 GMT -5
7/1/11
Chest,Back,Traps,Abs,Cardio:
Chest & Back:
Super-Set # 1: {Dips: 5 x 15 (bodyweight) {Chins: 5 x 8-15 (bodyweight)
Super-Set # 2: {Cable Crossovers: 4 plates-20 6 plates-15 5 plates-15 4 plates-20 {Seated Cable Rows: 4 x 12 with 160 pounds
Super-Set # 3: {Flyes: 45-15 55-12 45-20 {Front Pulldowns: 130-15 160-12 180-10
Super-Set # 4: {Pec-Deck: 1 x 15 with 5 plates {Dumbell Pullovers: 1 x 15 with a 75 pounder
Traps: Dumbell shrugs: 75-20 90-15 75-20
Abs:
Tri-Set: {Upside Down Situps: 2 x failure {Rope-Crunches: 2 x failure - 12 plates {Hanging Leg Raise: 2 x failure
Hyperextensions: 1 x 25 (bodyweight really slow and controlled reps with a squeeze at the top)
Cardio: 33 minutes walking on inclined treadmill
Todays Diet:
Meal 1 -Pre-workout: 1 scoop whey in water
Meal 2 -Post Workout: 1 scoop whey in water 1/4 cup oats
Meal 3 - 4 oz.chicken breast water coffee
Meal 4 - 8 eggwhites 1 whole egg 1/2 cup oatmeal Crystal-Lite
Meal 5 - 4 oz. ground chicken breast patty salad 2 rice cakes with natty PB Crystal-Lite
Meal 6 - 8 eggwhites 1 whole egg 4 rice cakes with natty PB Crystal-Lite
Looked pretty good today....lots more vascularity and roundness.
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Post by Tim Wescott on Jul 2, 2011 15:57:11 GMT -5
7/2/11 Took a trip to Massena N.Y. about 60 miles away and trained at World Class Gym,an old mom & pop hardcore gym.........the only one anywhere near where I live...............great old school atmosphere.Shoulders,Biceps/Triceps,Forearms,Cardio:Shoulders:Nautilus Double Shoulder Machine: 3 x 10-12 each exercise (these burnt like crazy) Here`s a pic of the oldie but goodie: ![](http://www.fitterfasterstronger.com.au/Portals/12/DoubleShoulder.jpg) Behind The Back Laterals: 20-20 30-12 25-15 One-Arm Cable Laterals Behind Back: 3 x 12 alternating each arm with no rest.......used 1+1/2 plates Reverse Pec-Deck Flyes: 50-20 60-15 70-12 80-10 60-15 40-25 Haven`t used one of these machines since I moved up here almost 9 years ago.......felt great! Single Dumbell Front Raise: 35-15 45-12 45-12 Biceps/Triceps:Super-Set # 1:{Seated Alternate Dumbell Curls: 30-12 40-12 50-10 35-10 {Skullcrushers: 60-20 70-20 90-12 80-12 Super-Set #2:{Bodymasters Cable Preacher Machine: 3 x 12 with 60 pounds {Pressdowns: 5 plates-20 6 plates-15 7 plates-12 5 plates-25 Super-Set #3:{Standing Cable Curls: 6 plates-15 8 plates-10 7 plates-10 {Bent-Forward Cable Extensions: 7 plates-20 9 plates-12 10 plates-12 Forearms:Super-Set:{Reverse Cable Curls: 3 x 12 with 60 pounds {Wrist Curls: 3 x 20 with 65 pounds Cardio:31 minutes walking on inclined treadmill Todays Diet:Meal 1 -Pre-workout: 1 scoop whey in water Meal 2 -Post Workout: 1 scoop whey in water 1/4 cup oats Meal 3 - 4 oz.lean roast beef 3 sm. baked potatoes water coffee Meal 4 - 4 oz. ground turkey breast patty 2 small baked potatoes Crystal-Lite Meal 5- 9 eggwhites 1 whole egg 3 rice cakes with natty PB Meal 6- 8 eggwhites 1 whole egg 3 rice cakes with natty PB
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Post by Tim Wescott on Jul 4, 2011 10:35:34 GMT -5
7/3/11
Cardio: 30 minutes on eliptical/stepper machine
Todays Diet:
Meal 1 - 6 oz. grilled turkey breast patty 1+1/2 cups brown rice 1 cup green beans Crystal-Lite
Meal 2 - 1 scoop whey in water (drank this after cardio)
Meal 3 - 8 eggwhites 1 whole egg 1/2 cup oatmeal Crystal-Lite
Meal 4 - 8 eggwhites 1 whole egg Crystal-Lite
Meal 5 - 1 can tuna 1 cup green beans 2 rice cakes with natty PB water
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Post by Tim Wescott on Jul 4, 2011 10:42:25 GMT -5
7/4/11 Unfotunately,the gym is closed today so just gonna` do cardio and continue the diet.
Also mowed my lawn with my push mower so I know I burnt off some cals there.........I got a big ass lawn! ![:)](//storage.proboards.com/forum/images/smiley/smiley.png)
Also gonna` start practicing my posing routine...............haven`t even thought much about it really.......been very busy!!
Well,I have thought about it,but that`s all I did!!
Time to get busy......I hate posing! #aseeingstars5gt# AM Cardio:30 minutes walking on inclined treadmill on empty stomach Meal 1 - 9 eggwhites 1 whole egg 1/2 cup Cream Of Wheat coffee water Meal 2 - 1 scoop whey in water Meal 3 - Ground chicken breast patty salad water Meal 4 - 6 oz. BBQ`d chicken tenders salad Crystal-Lite Meal 5 - 1 scoop whey in water 2 rice cakes with natty PB
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Post by masterschamp on Jul 4, 2011 16:32:49 GMT -5
Great training and focus, Tim...........top 5 hell......you can WIN this class Tim.....go for it!
Keith
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