Author Topic: Wes - My Training & Diet Journal  (Read 38834 times)

wes

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Re: Wes - My Training & Diet Journal
« Reply #625 on: March 12, 2024, 08:25:37 AM »
March 12, 2024

Chest & Abs:

Smith Incline Press - 4 X 12,8,6,12
DB Flyes - 3 X 12,10,8
Dips 3 X 12 (bodyweight)
Seated Bench Press Machine - 2 X 12 (paused all reps)

Crunches - 4 X failure

wes

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Re: Wes - My Training & Diet Journal
« Reply #626 on: March 13, 2024, 08:58:28 AM »
March 13, 2024

Back & Neck:

Negative Pullups - 4 X 10 (very slow and controlled...full stretch)
Hoist Seated Row Machine - 4 X 12,10,10,12
Straight-Arm Pulldowns - 2 X 12 (held at thighs and squeezed my back)
Pulldowns Behind Neck - 2 X 12

Lying Plate Neck Raises - 5 x failure

I was gonna deadlift but some dweeb was doing 1/4 rep squats with 175 lbs. for eons.....only one lifting platform at this gym.

Good workout just the same though!
:(

wes

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Re: Wes - My Training & Diet Journal
« Reply #627 on: March 15, 2024, 07:46:58 AM »
March 14, 2024

Shoulders/Abs:

Seated DB Press - 4 x 12,10,6,10
Super-Set:
{DB Laterals - 4 X failure
Wide Grip Upright to nipple  height - 4 X failure
Face - Pulls 4 X 15,12,12,15,25

Crunches - 4 X failure!

Took me about 30 minutes or so......I
 was cranking it out !!

wes

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Re: Wes - My Training & Diet Journal
« Reply #628 on: March 15, 2024, 07:56:04 AM »
March 15, 2024

Arms,Forearms:


Super-Set #1:
{Cable Preacher Curls - 5 X 15,12,10,10,12 (did burns on the last 2 sets)
{Bent-Forward Cable Extensions - 5 X 20,15,12,12,12

Super-Set #2:
{Hoist Seated Curl Machine - 3 X 10-12
{Pressdowns - 3 X 12,15,25


Super-Set:
{Wrist Curls - 4 X failure
{Reverse Wrist Curls - 4 X failure

Trained hard with very little rest.....huge pump and burn.....elbow is still tender though,but fuck it.

wes

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Re: Wes - My Training & Diet Journal
« Reply #629 on: March 18, 2024, 08:19:35 AM »
Weekends off as always.

wes

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Re: Wes - My Training & Diet Journal
« Reply #630 on: March 18, 2024, 08:23:02 AM »
March 18, 2024

Quads,Hamstrings,Calves:

Landmine Hack Squats - 3 X 12
Leg Extensions - 3 X 15,12,20
Adductor Machine - 3 X 25,12,12
Abductor Machine - 3 X 15,12,12
Leg Press - 3 X 20,20,15

Seated Leg Curls - 5 X 12,10,10,12,15

Leg Press Calf Extensions - 5 X failure

Good one .......insane pump!!

oldtimer1

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Re: Wes - My Training & Diet Journal
« Reply #631 on: March 18, 2024, 06:34:31 PM »
I have never tried a five day split. I will try it soon. Maybe next month. I think Cutler trains like that in retirement.

wes

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Re: Wes - My Training & Diet Journal
« Reply #632 on: March 19, 2024, 08:27:26 AM »
March 19, 2024

Chest & Abs:

Smith Incline Press - 4 X 12,8,8,12
Pec-Deck- 3 X 12,12,10
Dips - 3 X 12
Seated Bench Press Machine - 2 X 12

Super-Set:
{Crunches - 3 X failure
{Lying Leg Raises -  3 X failure

I didn`t feel especially strong this morning, so I trained with moderate weight,and with very little rest between sets.

Good one!
[/color]

wes

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Re: Wes - My Training & Diet Journal
« Reply #633 on: March 19, 2024, 08:31:39 AM »
I have never tried a five day split. I will try it soon. Maybe next month. I think Cutler trains like that in retirement.
I like it......I`m in and out fairly quick,and exercising and burning calories every day.

If you have the time to do so,it`s not bad.

I was doing 4 days a few weeks back (one day alone was chest + back) but I needed to get more serious and devote more time to my back which sucks so I added a day..........weekends off !

wes

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Re: Wes - My Training & Diet Journal
« Reply #634 on: March 20, 2024, 07:47:40 AM »
March 20, 2024

Back,Traps,Neck:

Negative Pullups - 4 X 10
Seated Cable Rows - 4 X 12,10,210,12
Straight-Arm Pulldowns -  2 X 12,8- then drop-set to failure
Pulldowns Behind Neck - 2 X 12

DB Shrugs - 3 X 20,15,15

Lying Plate Neck Raises - 4 X failure

wes

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Re: Wes - My Training & Diet Journal
« Reply #635 on: March 21, 2024, 08:27:52 AM »
March 21, 2024

Shoulders & Abs:

DB Laterals - 3 Triple Drop-Sets to failure on all 3 bells (AGONY)
DB Laterals Behind Back - 3 sets 12,12,10
Face-Pulls - 5 sets 20,15,12,12,20
Seated Smith Machine Press -  1 X failure

Super-Set
{Roman -Chair Situps - 3 X failure
{Crunches - 3 X failure

Trained my balls off.........very little rest time between sets,very intense.......good one!!

wes

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Re: Wes - My Training & Diet Journal
« Reply #636 on: March 22, 2024, 08:55:29 AM »
March 22, 2024

Arms,Forearms:


Super-Set #1:
{Cable Curls - 5 X 15,12,10,10,12
{Bent-Forward Cable Extensions - 5 X 20,15,12,12,12

Super-Set #2:
{Hammer Curls - 3 X 12,8,10
{Pressdowns - 3 X 20,15,12


Super-Set :
{Wrist Curls -  4 X failure
{Reverse Wrist Curls - 4 X failure

Hammer Grip Wrist Curls Across Bench - 3 X failure

Great workout.......pyramided up in weight and then down on the last set.

An intense 27 sets in 35 minutes.

wes

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Re: Wes - My Training & Diet Journal
« Reply #637 on: March 25, 2024, 09:52:02 AM »
WEEKEND OFF !

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Re: Wes - My Training & Diet Journal
« Reply #638 on: March 25, 2024, 09:57:06 AM »
March 25, 2024

Quads,Hamstrings,Calves:

Landmine Hack Squats - 4 X 12,10,10,12 (went up in weight on 2 sets)
Leg Extensions - 4 X 15,12,8,20
Adductor Machine - 4 X 20,12,12,15
Leg Press 4 X 15,12,12,12

Seated Leg Curls - 5 X 15,12,10,8 + partials,12

Leg Press Calf Extensions 5 X failure (plus stretches on a high block after each set)

wes

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Re: Wes - My Training & Diet Journal
« Reply #639 on: March 26, 2024, 09:43:14 AM »
March 26, 2024

Chest & Abs:

Smith Inclines - 4 X 12,8,6,10
DB Flyes - 4 X 15,10,8,12
Seated Bench Press Machine - 4 X 15,10,8,12

Crunches - 4 X failure

wes

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Re: Wes - My Training & Diet Journal
« Reply #640 on: March 27, 2024, 08:28:21 AM »
March 27, 2024

Back + Neck:

Negative Pullups - 4 X 10,10,10,8
Seated Cable Rows - 4 X 12,10,10,15
Hoist Rowing Machine - 2 X 15,12
Straight-Arm Pulldowns - 2 X 20,12

Lying Plate Neck Raises - 5 x failure

wes

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Re: Wes - My Training & Diet Journal
« Reply #641 on: March 28, 2024, 09:28:08 AM »
March 28, 2024

Shoulders + Abs:

Cable Laterals - 3 X 12,10,8 (no rest,just alternated arms)
DB Laterals Behind Back - 3 X 20,15,15
Face-Pulls - 6 X 20,15,12,12,12,30

Super-Set:
{Roman Chair Situps - 3 X failure
{Crunches - 3 X failure

IroNat

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Re: Wes - My Training & Diet Journal
« Reply #642 on: March 28, 2024, 09:32:18 AM »
 ;)


wes

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Re: Wes - My Training & Diet Journal
« Reply #643 on: March 29, 2024, 08:41:34 AM »
Thanks brother Nat,and you do the same buddy !!   ;)

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Re: Wes - My Training & Diet Journal
« Reply #644 on: March 29, 2024, 08:47:34 AM »
March 29, 2024

Arms + Forearms:

EZ-Bar Curls - 5 X 12,10,8,6,12
Hoist Seated Curls Machine - 3 X 12,12,10
Pressdowns - 5 X 20,12,10,10,15
Bent-Forward Cable Extensions - 5 X 12,12,12,12,20

Super-Set:
{Wrist Curls - 4 X failure
{Reverse Wrist Curls - 4 X failure

Great week of training !!

oldtimer1

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Re: Wes - My Training & Diet Journal
« Reply #645 on: March 29, 2024, 09:54:36 AM »
You're doing great!  Where are you training lately?

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Re: Wes - My Training & Diet Journal
« Reply #646 on: April 01, 2024, 08:41:39 AM »
You're doing great!  Where are you training lately?
Thanks Rich.....I train on the campus of SUNY Canton....there`s only 2 gyms here both at universities,unless I want to drive an hour each way.

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Re: Wes - My Training & Diet Journal
« Reply #647 on: April 01, 2024, 08:43:58 AM »
April 01, 2024

Quads,Hamstrings,Calves:

Landmine Hack Squats - 4 X 12 (increased weight bigtime on these)
Leg Extensions 4 X 15,12,6 then-3-4-5 dropped wt. each set,15
Adductor Machine 4 X 15,12,10,15
Leg Press - 4 X 12

Seated Leg Curls - 5 X 12,10,8,12,15

Leg Press Calf Extensions - 5 X failure

Great workout!!

oldtimer1

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Re: Wes - My Training & Diet Journal
« Reply #648 on: April 01, 2024, 06:28:49 PM »
As the saying goes it's always something, lol.  Having hip joint pain on one side like a German Shepard. Wonder if it's a temp injury?  You have been doing squats and deads since King Tut. Do you have any hip problems? I think I'm getting it from Deads, squats and leg presses. Sometimes grinding out the reps in the leg press I can feel the pressure in the joint. Wonder if I'm going to have to work around those great exercises?  Only been bugging me for a week. Hope the vet doesn't have to put me down. 

Think light weights and high reps is something to try for joint preservation?

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Re: Wes - My Training & Diet Journal
« Reply #649 on: April 02, 2024, 06:52:49 AM »
As the saying goes it's always something, lol.  Having hip joint pain on one side like a German Shepard. Wonder if it's a temp injury?  You have been doing squats and deads since King Tut. Do you have any hip problems? I think I'm getting it from Deads, squats and leg presses. Sometimes grinding out the reps in the leg press I can feel the pressure in the joint. Wonder if I'm going to have to work around those great exercises?  Only been bugging me for a week. Hope the vet doesn't have to put me down. 

Think light weights and high reps is something to try for joint preservation?
I think pre-exhaust your legs.