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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: wes on June 08, 2011, 08:03:49 PM
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Training hard and dieting strictly....7 weeks to go and getting better by the day.
Training 5 days a week,cardio 6 days a week,and dieting 24/7 !
I`m hungry and training to win the Over-50 Lightweight Class.
Haven`t been a Lightweight in years but at 56 years old I believe I will have lots more muscle now and be shrinkwrapped at this weight.
We`ll see...I`m dotting my I`s and crossing all my T`s !
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Been training for the last 8 days straight.....took a well deserved day off to eat some higher carbs and rest up for tomorrows leg day!
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Mon. 6/6/11
Quads,Hamstrings,Calves:
Quads:
One Legged Leg Press:
3 plates a side-15
5 plates a side-12
4 plates a side-12
Machine Squats:
3 x 12 with 225 (close stance)
Leg Extensions:
90-12
90-12
70-20
Super-Set:
{Adductor Machine:
90-20
{Abductor Machine:
70-20
Hamstrings:
Lying Leg Curl:
90-12
90-10
70-15
Seated Leg Curls:
10 plates-15 + 5 half rep
13 plates-12
9 plates-20
Calves:
Super-Set:
{Cybex Leg Press Calf Ext.
4 x failure + half reps until failure on each set
{Rotary Calf Machine:
4 x failure + half reps until failure on each set
Trained with very little rest which caused me to go lighter but I hobbled out of the gym in no time flat!!
Meal 1-Pre-Workout:
1 scoop whey in water
Meal 2-Post-Workout:
1 scoop whey in water
Meal 3 -
1 can tuna
water
Meal 4 -
8 eggwhites
1 whole egg
1 baked potato
Crystal-Lite
Meal 5 -
5 oz. boiled chicken breast
salad (fat-free low sugar dressing2 TBSP.)
Crystal-Lite
Meal 6 -
5 oz. boiled chicken breast
salad (fat-free low sugar dressing2 TBSP.)
Crystal-Lite
I pretty much eat almost like this every day..........carb intake varies.
Lost 14 pounds since April 11th. when I started dieting.
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6/7/11
Chest,Abs,Cardio:
Chest:
Smith Inclines:
135-12
155-10
175-8
200-3,drop to 185 for 3 more
150-12
Flyes:
45-12
55-10
45-15
Crossovers:
4 plates-20
5 plates-15
6 plates-10
Cybex Seated Bench Machine:
Triple Drop-Set:
8 plates-12,drop to 6 plates-8,drop to 4 plates-10
Abs:
Super-Set:
{Roman-Chair Situps:
3 x failure
{Rope Crunches:
3 x failure with 12 plates
Cardio:
53 minutes-Treadmill
Meal 1-Pre-Workout:
1 scoop whey in water
Meal 2-Post-Workout:
1 scoop whey in water
Meal 3 -
6 oz. boiled chicken breast
water
Meal 4 -
8 eggwhites
1 whole egg
Diet soda
Meal 5 -
5 oz. boiled chicken breast
salad (fat-free low sugar dressing2 TBSP.)
Diet soda
Meal 6 -
4 oz. boiled chicken breast
10 oz. water
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6/8/11
Back,Traps,Cardio:
Back:
Lying Barbell Rows:
95-15
115-12
135-10
135-8
V-Bar Pulldowns:
10 plates-15
13 plates-10
11 plates-12
Seated One-Arm Cable Rows:
4 plates-20
5 plates-15
6 plates-12
DB PUllovers:
65-15
80-12
80-10
One-Arm Smith Machine Rows:
3 X 12
Straight Arm Pulldowns-1 X 6 plates-20
Traps:
DB Shrugs:
70-20
85-15
Cardio:
30 minutes-Treadmill
Meal 1-Pre-Workout:
1 scoop whey in water
Meal 2-Post-Workout:
1 scoop whey in water
Meal 3 -
6 oz. boiled chicken breast
water
Meal 4 -
6 oz grilled ground chicken breast
salad
water
Meal 5 -
5 oz. boiled chicken breast
salad (fat-free low sugar dressing2 TBSP.)
Diet soda
Meal 6 -
8 oz. baked cod
10 oz. water
PM:
Tanning -20 minutes then back to the gym for 31 minutes waking on inclined treadmill + 5 minutes on eliptical/stepper machine-55 extra calories (gonna do this all the time as that 50-60 cals will great more of a calorie deficit at the end of the weeks training.
Started at 178,today I was 161 pounds........6 more pounds to go to make the weight class.........should be easy to do.........I hope!!
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6/9/11
Shoulders,Abs,Lower-Back,Cardio,Neck:
Shoulders:
Seated Bradford Press:
80-15
100-12
120-8
80-20
80-20
Behind The Back Laterals:
17.5-20
22.5-15
30-12
30-12
Cable Laterals :
2 x 15 non-stop alternating arms back and forth
Bent-Over Laterals:
3 x 12 30 pounders
Face-Pulls:
3 X 15-20 -6 plates
Plate Front Raise:
25 pounds-3x20
Abs/Lower-Back:
Tri-Set:
{Upside Down Situps-3 x failure
{Rope-Crunches-3 x failure - 12 plates
{Hyperextensions:
3 x 20 (bodyweight)
Cybex Back Extension Machine:
1 x 30 with 150 pounds
Cardio:
33 minutes walking on inclined treadmill
5 minutes on eliptical (50 extra cals)
Neck:
4 way Nautilus Neck Machine-3 sets in each position
Meal 1-Pre-Workout:
1 scoop whey in water
Meal 2-Post-Workout:
1 scoop whey in water
Meal 3 -
6 oz. 90% lean ground beef patty
water
Meal 4-
8 oz. codfish
water
Meal 5 -
6 oz grilled ground chicken breast
1 cup brown rice
salad (fat-free low sugar dressing2 TBSP.)
Diet soda
Meal 6 -
8 eggwhites
1 whole egg
6 rice cakes with natty PB (couldn`t stop eating these damn things) ;D
PM:
Tanning -20 minutes then back to the gym for 33 minutes waking on inclined treadmill + 5 minutes on eliptical/stepper nachine-55 extra calories (gonna do this all the time as that 50-60 cals will great more of a calorie deficit at the end of the weeks training.
Pretty good day...........looking much leaner and feeling terrible so I know I`m right on track.
Vascularity is improving bigtime too.
6 weeks to go...................... ..looking better so far!
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I know the poundages look wimpy,but I only rest 30-60 seconds between sets...............1-2 minutes on bigger compound exercises which really limits poundages but makes lighter weight feel a helluva` lot heavier.
If it feels heavy,it is heavy............ regardless of the numbers on the bar.
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6/10/11
Biceps,Triceps,Forearms,Cardio:
Biceps/Triceps:
Super-Set # 1:
{Seated Alternate DB Curls:
30-12
40-10
50-10
35-12
{Lying Dumbell Extensions:
22.5-20
30-12
30-12
30-12
Super-Set # 2:
Cable Preacher Curls:
4 plates-12
5 plates-12
6 plates-12
Bent-Forward Cable Extensions:
7 plates-20
9 plates-12
8 plates-15
Super-Set # 3:
{EZ-Bar Curls:
3 x 12 with 70 pounds
{Pressdowns:
6 plates-20
8 plates-12
7 plates-15
Forearms:
Wrist Curls:
50-25
60-20
70-15
70-15
Did all of the above in 25 minutes flat.................ver y intense but I had to go lighter on some things.
huge pump and burn...............lots of new vascularity.
Cardio:
20 minutes HIIT cardio on eliptical
PM
Cardio:
10 minutes HIIT on eliptical/stepper contraption
Brisk one mile walk on outdoor track.
very tired,legs tired,need carbs,but looking right on point.
Lots of people making comments on my physique since I`ve started getting into shape.
Todays Diet:
Meal 1-Pre-Workout:
1 scoop whey in water
Meal 2-Post-Workout:
1 scoop whey in water
Meal 3 -
1 can tuna
water
Meal 4 -
8 eggwhites
1 whole egg
water
Meal 5 -
5 oz. boiled chicken breast
2 baked potatoes
salad (fat-free low sugar dressing2 TBSP.)
Diet soda
Meal 6 -
5 oz. boiled chicken breast
salad (fat-free low sugar dressing2 TBSP.)
water
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Neck:
4 way Nautilus Neck Machine-3 sets in each position
I hate you.
:)
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6/11/11
Cardio,Abs:
Cardio:
40 minutes walking on inclined treadmill
5 minutes on eliptical/stepper contraption
(No food before Sat. cardio depending on the time I get up and how much running around I have to do.)
Abs:
Upside Down Situps:
3 x 20
Rope-Crunches:
3 x failure - 12 plates
Meal 1- Post-Cardio:
1 scoop whey in water
Meal 2 -
4 oz. boiled chicken breast
salad
Diet soda
Meal 3 -
4 oz. boiled chicken breast
salad
Diet soda
Meal 4 -
8 eggwhites
1 whole egg
2 med. baked potatoes (made into oven fries)
water
Meal 5 -
5 oz. boiled chicken breast
water
Gonna` up the carbs a bit tomorrow in preperation for Mondays leg workout.
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I hate you.
:)
Awesome machine......doesn`t your gym have one? ;D
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Pics Pics Pics
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Dee,I am technologically inept....in other words,I know jackshit about taking pics,uploading them and posting.
When my training partner gets back into town on Thursday,I`ll have her take a few and post `em up.
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Awesome machine......doesn`t your gym have one? ;D
I've belonged to two "old-school" gyms that did have equipment that is rare by today's standards.
However, NONE have had a neck machine.
I've always had to do it the old-fashioned way.
The fanciest apparatus I've ever had the luxury of using is a neck harness.
Although, I always got a kick out of walking through the gym with leather & chains; was a great conversation piece.
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Good log, wes. Incredible dedication. You, Gene, and Troy all have great logs... The only reason I read dj's, is to see Groink destroy him. ;D
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Good log, wes. Incredible dedication. You, Gene, and Troy all have great logs... The only reason I read dj's, is to see Groink destroy him. ;D
Thanks bro!! :)
Gotta` catch up on dj`s.............haven`t been there busting his balls lately,but I`m sure Groink can handle it! ;D
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I've belonged to two "old-school" gyms that did have equipment that is rare by today's standards.
However, NONE have had a neck machine.
I've always had to do it the old-fashioned way.
The fanciest apparatus I've ever had the luxury of using is a neck harness.
Although, I always got a kick out of walking through the gym with leather & chains; was a great conversation piece.
Back in the day in our gym Mr. America,Jeff King asked the owner to get the 4-Way Neck Machine................h ad it in two different gyms we trained at.
Hadn`t see one since then though..........moved up here in Northern NY State about 8.5 years ago..............stepped into the gym and the first machine right by the door was the 4-Way Neck!!
Great machine,second only to the Nautilus Leg Ext. IMO as far as Nautilus goes.
We also have an old Nautilus Leg Curl that`s pretty good.
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Dee,I am technologically inept....in other words,I know jackshit about taking pics,uploading them and posting.
When my training partner gets back into town on Thursday,I`ll have her take a few and post `em up.
oh fuck Tim, it's 2011
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oh fuck Tim, it's 2011
And 2011 is almost my age.....as far as all this technological shit goes!!
I think I`m stuck in the 70`s!! ;D
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6/12/11
A much needed rest day today!! :P
Meal 1:
Whey shake in water
Meal 2:
6 eggwhites
1 whole egg
1/2 cup oatmeal (no milk,Splenda,dash of sugar-free maple syrup)
water
Meal 3:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda
Meal 4:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda
2 rice cakes with sm. amount of natty PB and sugar free jelly
Meal 5:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda
2 rice cakes with sm. amount of natty PB and sugar free jelly
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6/13/11
Quads,Hamstrings,Calves:
Quads:
Pre-Exhaust Super-Set:
{Leg Extensions:
70-15
90-12
110-12
90-12
{Lying Leg Sled:
6 plates-15
8 plates-12
10 plates-12
12 plates-12
Dumbell Lunges:
20-12
20-12
20-12
I keep my lead foot on a small wedge type platform and do each leg seperately.
Hamstrings:
Lying Leg Curls:
70-15
90-12 + 5 half reps
90-10 + 5 half reps
Seated Leg Curls:
10 plates-15
13 plates-12
11 plates-15
Calves:
Cybex Leg Press Calf Extensions:
4 x failure followed by half reps to failure on each set.
I normally would do a bit more sets for each bodypart but I hadn`t done this scenario in quite a while, and my legs felt like they were trashed,so I stopped.
Todays Diet:
Meal - 1:Pre-Workout:
1 scoop whey in water
Meal - 2 :Post-Workout:
1 scoop whey in water
Meal - 3:
8 eggwhites
1 whole egg
2 baked medium sized potatoes (oven fries)
Diet soda
Meal -4:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda
Meal -5:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda
Meal -6:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda
I`m eating so much chicken,I think I`m gonna` fucking sprout feathers pretty soon!! ;D
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As strict as it gets.
Good job. 8)
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Thanks bro,and I`m not really hungry much.
One thing though,those Quaker chocolate rice cakes with PB are almost orgasmic at times!! ;D
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6/14/11
Chest,Abs,Cardio:
Chest:
Bench Press:
135-12
165-5
185-5
200-5
175-8
135-15
1 + 1/2 Smith Inclines:
1+1/2 reps = 1 rep...........155 pounds,4 x failure (fucking painfully gruelling.....try them,very good way to bring the pain)
Cable Crossovers:
4 plates-20
6 plates-12
5 plates-15
4 plates-20
Flyes-1 x failure with 45 pounders ( I got 17 reps)
Trained fast and intensely!!
NOTE:
I know my bench numbers look pathetic,but I`m still recovering from a pinched nerve I had in my neck,which traveled into my upper back,elbow, and tricep.
As a result,I had to stop benching for over a year or so......my left tricep lost a lot of size also
I tried benching 135 and got one crooked rep and couldn`t even do one flye with 45 pounds or put any kind of bar behind my neck.
Slowly recovering,getting stronger,and my left tricep is back to normal. ;)
Anyway,I always say,"If it feels heavy,it is heavy"........... but it is also very humbling. :-[
Abs:
Rope-Crunches:
3 x failure with 12 plates
Rest-Pause Crunches:
3 x failure
One these I do as many as it takes to feel the pain,then I situp and take a few deep breaths,do some more until it kills,then repeat one more time until unbearable.........that constitutes one set.
Cardio:
35 minutes walking on inclined treadmill
(Only one cardio session today.....gotta` let my legs recover.)
Todays Diet:
Meal - 1:Pre-Workout:
1 scoop whey in water
Meal - 2 :Post-Workout:
1 scoop whey in water
Meal - 3:
8 eggwhites
1 whole egg
2 baked medium sized potatoes (oven fries)
2 cups of tea
Meal -4:
5 oz. boiled chicken breast
salad
Diet soda
Meal -5:
5 oz. boiled chicken breast
4 rice cakes with natty PB and sugar-free jelly. (this tasted freakin` good) ;D
quart of water
Meal -6:
6 oz. boiled chicken breast
Diet-soda
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some dedication bro, good luck
has to suck to get injured and come down to almost xerxes-level benching ;D
btw: don't you squat or deadlift bro?
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What are your daily macros, wes.. cals, carbs, protein, fat?
How many weeks do you usually diet and do you have cheat meals during prep?
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Right now protein is between 150- 180 grams,carbs I keep very low most of the time.......between 30-80,at times I`ll carb up and eat around 100-150.......I`m pretty carb sensitive.
Trying to make lightweight clas which is 154 1/4 so I figure LBM is at least that hence the 150 grams,the 180 is just to try to retain muscle and for added insurance and peace of mind.
I don`t count fibrous vegetables into my carb total.
Fats are minimal too.........I always beleived that most people got more trace fats than they realize just from the clean foods while dieting.
I`ll only eat a few whole eggs,natty PB,and the occasional steak.
Once I get ripped to my satisfaction,I`ll eat more fats,but never a lot as a rule.
Never have cheat meals........did it in the past and binged at times so never again....I`m pretty old school.
I`ve trained guys that two weeks into the diet asked me when they could have a cheat meal........I told them after the fucking contest!! ;D
Lot`s of guys could be better if they were stricter and didn`t cheat so much.
Back in the day,they beleived that one day of cheating ruined all of your previous prep.
I usually diet from 16-20 weeks depending on my condition at the start of the diet........this time it was less time than usual as I decided late to do the show.........hence the double cardio sessions.
Right now I`m gonna` switch up protein sources and eat a bit more carbs as the diet is getting tedious.
Also at 4 weeks out,I`m gonna` try training each bodypart twice weekly with more volume on the advice of Joe Marino (Coach who postes here).
Gonna` be a bit tricky but I`ll give it a shot......probably can cut back on cardio and eat a bit more......we`ll see I guess.
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some dedication bro, good luck
has to suck to get injured and come down to almost xerxes-level benching ;D
btw: don't you squat or deadlift bro?
LOL ;D
Thanks bro!!
No more squats for me......hurt my back years ago doing hacks with over 400 pounds.
I`ve squatted 405 below paralell at 160 pounds,tried every rep scheme,low reps,high reps,lots of different intensity techniques and my legs still sucked, so once the back gave out,I decided to finally smarten up and stop wasting all my time on a movement that did jack shit for me.
My legs still suck, but they look the best they ever have......which isn`t saying much!! LOL ;D
I just started deadlifts once again not long ago.........another shitty lift for me but strangely enough,as long as I`m careful,they seem to be helping my bad back.
At one point,I had to have my wife put on my socks and tie my shoes in the morning before I hit the gym.........and this was during prep for a contest I was doing............... of course. ::)
I just worked around it but it was tough.
Today it`s better........probably because I stopped squatting!! :(
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good luck wes!!
journal looks great
awesome dedication
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Thanks Gene..I`ll need all the luck I can get....really tough contest.
Stay on point bud!!
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Right now protein is between 150- 180 grams,carbs I keep very low most of the time.......between 30-80,at times I`ll carb up and eat around 100-150.......I`m pretty carb sensitive.
Trying to make lightweight clas which is 154 1/4 so I figure LBM is at least that hence the 150 grams,the 180 is just to try to retain muscle and for added insurance and peace of mind.
I don`t count fibrous vegetables into my carb total.
Fats are minimal too.........I always beleived that most people got more trace fats than they realize just from the clean foods while dieting.
I`ll only eat a few whole eggs,natty PB,and the occasional steak.
Once I get ripped to my satisfaction,I`ll eat more fats,but never a lot as a rule.
Never have cheat meals........did it in the past and binged at times so never again....I`m pretty old school.
I`ve trained guys that two weeks into the diet asked me when they could have a cheat meal........I told them after the fucking contest!! ;D
Lot`s of guys could be better if they were stricter and didn`t cheat so much.
Back in the day,they beleived that one day of cheating ruined all of your previous prep.
I usually diet from 16-20 weeks depending on my condition at the start of the diet........this time it was less time than usual as I decided late to do the show.........hence the double cardio sessions.
Right now I`m gonna` switch up protein sources and eat a bit more carbs as the diet is getting tedious.
Also at 4 weeks out,I`m gonna` try training each bodypart twice weekly with more volume on the advice of Joe Marino (Coach who postes here).
Gonna` be a bit tricky but I`ll give it a shot......probably can cut back on cardio and eat a bit more......we`ll see I guess.
150 grms-180 prot and 80 carbs...calories seem to be pretty low..! hang in there. 8)
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150 grms-180 prot and 80 carbs...calories seem to be pretty low..! hang in there. 8)
Thanks.............they are very low,but I haven`t been down to 154 in years.
I`ll possibly try zig zagging cals or cycling carbs while having a couple higher carb days per week.
Right now it seems like I`m stuck as far as my dropping more bodyweight goes so I gotta` try something new soon.
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6/15/11
Back,Traps,Lower-Back,Cardio:
Back:
Close Grip Underhand Pulldowns:
10 plates-15
13 plates-12
17 plates-8 **New Personal Record**
12 plates-12
Dumbell Rows:
75-12
100-10
100-8
75-12
Dumbell Pullovers:
65-15
80-12 **New Personal Record**
95-6
70-12
Cybex Seated Rowing Machine:
9 plates-12
11 plates-10
10 plates-12
Straight-Arm Pulldowns:
6 plates-20
8 plates-12
7 plates-15
Traps:
Dumbell Shrugs:
70-20
85-15
75-15
Lower-Back:
Hyperextensions:
3 x 20 with bodyweight
Cardio:
36 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
Meal 3:
1 can tuna
20 oz. water
Meal 4:
8 eggwhites
1 whole egg
1/2 cup oatmeal (no milk,Splenda)
12 oz. water
Meal 5:
8 oz. ground chicken breast patty
2 cups asparagus
Diet-soda
Meal 6:
5 oz. boiled chicken breast
salad (fat-free,low sugar dressing)
Diet soda
Thank God for sugarless gum and diet soida which I`ll remove in a week or two! :'(
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Excellent journal Wes.
You are an inspiration to us old dogs
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Thanks brother!! :)
I hope to come in at my best ever at 56..........if not,I`ll sure as hell try my ass off.
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Wes,
We haven't conversed, but I've enjoyed reading all your stuff.
Good luck to you.
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Hey thanks bud,I appreciate the kind words. :)
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6/16/11
Shoulders,Abs,Posterior Chain,Cardio:
Shoulders:
Pre-Exhaust Quad-Set:
{Cybex Seated Lateral Machine:
1 x failure-5 plates
3 x failure 7 plates
{Cybex Seated Lateral Machine:
1 x failure-5 plates
3 x failure 7 plates
The way I do these is,I`ll start with the lateral machine with 5 plates,do as many reps as possible, or 25 reps whichever comes first,then I immediately jump to the press machine with 5 plates,which is right next to the lateral machine so there is no rest at all.................afte r those I go right back on the lateral machine with 7 plates,and then back to the press machine with 7 plates.....both until I reach failure.
I rest approximately one minute,then do it all one more time............this is like 8 sets almost non-stop.........fucking intensely painful!! :'(
Behind The Back Laterals:
20-12
30-12
25-12
(30 second rest periods between sets)
Behind The Back One-Arm Cable Laterals:
3 x 12-15 with plates
I do these by doing 15 reps with my right arm,then immediately going for 15 with my left arm,then back to right,then back to left.........no rest at all.....one arm rests while the other is working.
Bent-Over Laterals:
35-15
45-12
25-20
Face-Pulls:
3 x 15-20 with 4-5 plates
Cable Front Raise:
2 x 25-30 ( i just do these pre-contest only as I feel the front delt gets plenty of work while doing presses of any kind plus on chest work)
22 total sets in exactly 21 minutes....my delts were on swole and throbbed and ached all through cardio!!
Abs:
Super-Set:
{Crunches:
3 x failure
{Lying Leg Raise:
3 x failure
Posterior Chain:
Glute/Ham Machine:
50-15
100-12
150-6
50-20
Hyperextensions:
1 x 20 with bodyweight
Cardio:
23 minutes walking on inclined treadmill
Had to get to my ass work,plus I was fucking spent!!
real good workout......fast,painful,and intemse just like i like it!
Todays Diet:
Meal 1 - Pre-Workout:
1 scoop whey in water
Meal 2 - Post-Workout:
1 scoop whey in water
Meal 3:
8 oz. sirloin steak
lg. plain baked potato
salad with vinegar
12 oz. water
Ate this with my wife at a cheap steakhouse on the way to do some grocery shopping after work.........the hostess asks "do you want sour cream and butter"......I replied,"no thanks,I just want abs !!
My wife looked at me like I was fucking nutz.........as if she didn`t already know that I have papers proving that I am. ;)
That butter and sour cream sounded so good I could almost taste it anyway! LOL ;D
Meal 4:
7 eggwhites
2 whole eggs
2 rice cakes
12 oz. water
Meal 5:
5oz. boiled chicken breast
salad
Diet soda
Meal 6:
5oz. boiled chicken breast
water
coffee
This shit`s starting to get old real quicklike!! LOL ;D
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6/16/11
Shoulders,Abs,Posterior Chain,Cardio:
Shoulders:
Pre-Exhaust Quad-Set:
{Cybex Seated Lateral Machine:
1 x failure-5 plates
3 x failure 7 plates
{Cybex Seated Lateral Machine:
1 x failure-5 plates
3 x failure 7 plates
The way I do these is,I`ll start with the lateral machine with 5 plates,do as many reps as possible, or 25 reps whichever comes first,then I immediately jump to the press machine with 5 plates,which is right next to the lateral machine so there is no rest at all.................afte r those I go right back on the lateral machine with 7 plates,and then back to the press machine with 7 plates.....both until I reach failure.
I rest approximately one minute,then do it all one more time............this is like 8 sets almost non-stop.........fucking intensely painful!! :'(
Behind The Back Laterals:
20-12
30-12
25-12
(30 second rest periods between sets)
Behind The Back One-Arm Cable Laterals:
3 x 12-15 with plates
I do these by doing 15 reps with my right arm,then immediately going for 15 with my left arm,then back to right,then back to left.........no rest at all.....one arm rests while the other is working.
Bent-Over Laterals:
35-15
45-12
25-20
Face-Pulls:
3 x 15-20 with 4-5 plates
Cable Front Raise:
2 x 25-30 ( i just do these pre-contest only as I feel the front delt gets plenty of work while doing presses of any kind plus on chest work)
22 total sets in exactly 21 minutes....my delts were on swole and throbbed and ached all through cardio!!
Abs:
Super-Set:
{Crunches:
3 x failure
{Lying Leg Raise:
3 x failure
Posterior Chain:
Glute/Ham Machine:
50-15
100-12
150-6
50-20
Hyperextensions:
1 x 20 with bodyweight
Cardio:
23 minutes walking on inclined treadmill
Had to get to my ass work,plus I was fucking spent!!
real good workout......fast,painful,and intemse just like i like it!
Todays Diet:
Meal 1 - Pre-Workout:
1 scoop whey in water
Meal 2 - Post-Workout:
1 scoop whey in water
Meal 3:
8 oz. sirloin steak
lg. plain baked potato
salad with vinegar
12 oz. water
Ate this with my wife at a cheap steakhouse on the way to do some grocery shopping after work.........the hostess asks "do you want sour cream and butter"......I replied,"no thanks,I just want abs !!
My wife looked at me like I was fucking nutz.........as if she didn`t already know that I have papers proving that I am. ;)
That butter and sour cream sounded so good I could almost taste it anyway! LOL ;D
Meal 4:
7 eggwhites
2 whole eggs
2 rice cakes
12 oz. water
Meal 5:
5oz. boiled chicken breast
salad
Diet soda
Meal 6:
5oz. boiled chicken breast
water
coffee
This shit`s starting to get old real quicklike!! LOL ;D
I think you should add carbs pre and post workout.. why the 2x "whey in water" shakes only? I would starve.. Its like swallowing air.
But i think you know better than me so.. ;D
-
No,I see your point and it`s a damn good one,and if it was off-season I most definately would add carbs.........especially postworkout.
My philosophy is,and it`s probably just bro-science, is that you have glucose in the bloodstream, and stored glycogen in the liver from the previous day or days meals.
Now carbs are the bodys preferred source of fuel,so once you train hard and deplete glucose,the liver sends out glycogen as a reserve energy supply.................. ..once that is depleted from your continued workout,you hit cardio after training and best case scenario is that carbs are done and mostly gone, and you are then burning bodyfat as fuel for energy.
I always have a lot of energy during training,considering my carbs are low.
I`ve always gotten good results as far as getting lean goes training/dieting this way.
Another mindfuck for me is having to hit 154 pounds......ain`t been there in a long time.
I`ll tell you guys later today once I wake the fuck up, what I did as far as eating,mood,and how my waist went from 32-39 inches last year............yes I said 39 fucking inches dammit!! LOL :D
I blame this all on GETBIG !! :'(
My goal is 30" or less at 154!!
NOTE:
( I believe in this strongly,and if you believe in something it`s half the battle......... mentally anyway)
-
6/17/11
Biceps/Triceps,Forearms,Cardio:
Biceps/Triceps:
Super-Set # 1 :
{Seated Alternate Dumbell Curl:
30-15
40-12
55-10
30-12
{Skullcrushers:
70-20
80-12
90-12
70-15
Super-Set # 2 :
{Cybex Preacher Curls:
50-15
60-12
70-10
50-15
(did 4-5 half reps at the end of every set)
{Pressdowns:
6 plates-20
8 plates-15
10 plates-12
7 plates-15
(Had to tie 70 pounds around my waist with a dipping belt when I got to 10 plates to hold my light ass down.........otherwise I would have been catapulted across the gym) LOL ;D
Triceps Dips Between Benches:
2 x 30 with bodyweight
(Felt like that was all I needed.........as usual very little rest between Super-Sets and none between exercises)
Forearms:
Wrist Curls:
50-30
60-15
70-15
80-12
(did rest pauses on each set setting the bar on a bench after failure............few deep breaths,then went again until I hit failure which didn`t take long at all) :)
Cardio:
Walked a quick mile on outdoor track..............neede d an easy cardio day...............gettin g very tired,mostly from insomnia.
On a side note,on the way home I picked up a perfectly good treadmill at a yard sale for a whopping 10 bucks.
Now when I get up at 3 AM because I can`t sleep.......I`ll hit the coffeee,and do fasted cardio,then hit the gym a few hours later,then more cardio.
No more having to drive an extra 100 miles a week for double cardio sessions..........especi ally with the price of gas the way it is. :(
Pretty good week of trainbing and eating................ca rdio tomorrow AM on the new old treadmill.
Todays Diet:
Meal 1 - Pre-Workout:
1 scoop whey in water
Meal 2 - Post-Workout:
1 scoop whey in water
Meal 3 -
8 eggwhites
1 whole egg
2 sm. baked potatoes (oven fries)
12 oz. water
more coffee
Meal 4 -
5oz. boiled chicken breast
salad
Diet soda
Meal 5 -
5oz. boiled chicken breast
salad
Diet soda
Binged out and ate 6 rice cakes with Natty PB..............no it was 7 rice cakes and they tasted like friggin` steak.
An old friend of mine back in Massachusettes would say........."You know you`re dieting hard when you are actually looking forward to eating a fucking rice cake, or you force yourself to go to bed at 9PM so you`ll stop thinking about fucking food food" !! ;)
-
dude .. i kno u been doin this forever.. but you cant go low fat and low carb at the same time for extended periods like that... and rest between sets man, keeps the muscles fresh...
anyways, good luck!!!
-
Thanks Taylor............I won`t start arguing with you,I promise!! ;D
I will cite this example which I tell a lot of my clients:
If you and I were of equal weight,strength,age,level of desire to train hard,same work ethic,etc.,etc.............................and we both did the exact same workout,set for set,rep for rep,BUT it took you 90 minutes to complete the routine and it only took me 35 minutes,who worked harder?
Answer:
I did because I did the most possible work in the shortest amount of time...........old school way to train and it makes you harder and more dense,rather than falling asleep between sets like a fucking sloth.
Read some of Vince Girondas stuff.......he called this "Intensity Of Effort".............getting more work done in less time = intensity.
Way ahead of it`s time.
Most guys used to train fast like this .............I go, then you go,add weight,repeat...........and most guys back then looked far better,trained harder,and didn`t cheat on their diets.......John Defendis,Steve Michalik,Vince G.,and many others were big proponents of this training style.
Just my opinion, but big and bloated guts is not bodybuilding the way it was intended to be,and using sloppy form with long rest periods almost falling asleep between sets, might just have its place today but not during pre-contest.
I`m not on a ton of juice,GH,and insulin where no matter how bad my work ethic in the gym was I could eat junk and still get shredded.
FUCK THAT NOISE DAWG !!!! ;D
-
6/18/11
AM- Cardio:
7:30 AM-45 minutes of fasted cardio walking on inclined treadmill
Todays Diet:
Meal 1 - Post- AM Cardio:
1 scoop whey in water
Meal 2 -
Pro-Max protein bar
water
(was on the road)
Meal 3 -
8 eggwhites
1 whole egg
2 baked potatoes (oven fries)
water
Meal 4 -
6 oz. boiled chicken breast
salad
1 rice cake with natty PB
water
Meal 5 -
6 oz. boiled chicken breast
salad
1 rice cake with natty PB
water
Meal 6 -
4 oz. boiled chicken breast
water
-
6/19/11
AM- Cardio:
6:15 AM - 32 minutes of fasted cardio walking on inclined treadmill
Todays Diet:
Meal 1 - Post- AM Cardio:
1 scoop whey in water
Meal 2 -
9 eggwhites
1 whole egg
2 baked potatoes (oven fries)
2 cups of coffeee
water
Meal 3 -
4 oz. boiled chicken breast
salad
water
Meal 4 -
Pro-Max protein bar (on the road)
water
Meal 5 -
5oz. boiled chicken breast
salad
water
Meal 6 -
6 oz. boiled chicken breat
2 rice cakes with natty PB
water
coffee (good for my friggin` insomnia) :P
-
6/19/11
AM- Cardio:
6:15 AM - 32 minutes of fasted cardio walking on inclined treadmill
Todays Diet:
Meal 1 - Post- AM Cardio:
1 scoop whey in water
Meal 2 -
Shit...
Wesley must have passed out after Meal 2.
Tim, wake up!
They'll throw dirt on you!!
Just kidding, my friend.
8)
-
I`m back Monty........had to get my beauty sleep. ;D
Woke up so early(as usual; my insomnia is a bitch),I snuck in a little nap.
It`s tough gettin` old!! :)
-
Tomorrow I start training 6 days a week,each bodypart twice a week.......haven`t tried this in decades.
Best case scenario it`ll help harden me up and increase my muscle density.
First three days:
Legs
Chest + Back
Shoulders + Arms
Pretty basic shit barbells,dumbells,and machines but more reps,and more sets.
Probably won`t list poundages as I`ve lost about 20-21 pounds and am weaker than shit and training with very little rest between sets doesn`t help you to bench 405 for reps,but it works the body like a sumbitch` !!
Next three days same thing but using more machines,isolation exercises,and intensity techniques like Tri-Sets,Giant-Sets,Drop-Sets,Super-Sets,half reps,etc. etc.
Same diet,tweaked here and there........more tuna,rice,oatrmeal,and fish as well as good ole` chicken!! :)
Early AM cardio still on my new/old used yard sale ten dollar treadmill at home followed by cardio after training on most days except legs for sure.
All this can, and will be altered as to how I`m looking, not how I feel, because feeling like shit for the most part means you`re on the right track.
Five weeks out as of tomorrow.
Been tanning in the booth as well as nude in my field ( I live on a farm),sent in my entry form,sent in my NPC card application,got my ticket to travel,Pro-Tan,new trunks.............CRUNC H TIME AND I`M GONNA` POUR IT ON!!
-
Probably won`t list poundages as I`ve lost about 20-21 pounds and am weaker than shit and training with very little rest between sets doesn`t help you to bench 405 for reps,but it works the body like a sumbitch` !!
I heard they're considering eliminating the bench press competition from the posing round.
;)
-
I heard they're considering eliminating the bench press competition from the posing round.
;)
Exactly.............just gonna` train for a nice pump/burn with perfect form and push myself hard with very minimal rest periods.
Leaving the ego at the gym door my friend.................. ..still kinda` hard for me to do even though I know better.
-
Exactly.............just gonna` train for a nice pump/burn with perfect form and push myself hard with very minimal rest periods.
Leaving the ego at the gym door my friend.................. ..still kinda` hard for me to do even though I know better.
This post just reminded me of my good friend who I used to train with quite often.
He would get so pissed because he was substantially stronger than me, but I always "looked" better.
Part of it was genetics: I've always been on the weaker side, while he's always been naturally stronger...but, there was also ego that got in the way.
When he didn't get the aesthetic results he wanted in 2 months, he switched to heavy weights, long rest periods, and shortened ROM (the "wrong" kind) to satisfy his ego. He'd do extensions for triples! :)
I could never convince him to try a GVT routine.
His psyche would get in the way.
I learned a long time ago to never let ego get in the way of vanity. ;)
-
This post just reminded me of my good friend who I used to train with quite often.
He would get so pissed because he was substantially stronger than me, but I always "looked" better.
Part of it was genetics: I've always been on the weaker side, while he's always been naturally stronger...but, there was also ego that got in the way.
When he didn't get the aesthetic results he wanted in 2 months, he switched to heavy weights, long rest periods, and shortened ROM (the "wrong" kind) to satisfy his ego. He'd do extensions for triples! :)
I could never convince him to try a GVT routine.
His psyche would get in the way.
I learned a long time ago to never let ego get in the way of vanity. ;)
So very true...I know a lot of guys like that.
If they only worked the muscle instead of ego lifting,they`d look far better.
In my case,I was brainwashed at an early age by Weider mags.
Weird,but for example I can get about 8 reps with 12 plates on the standing cable curl,and on a great day 5 reps with the 70`s on alternate seated DB Curls..................c able curls feel much better going with 6-7 plates-10-12 reps and the 45`s are perfect for me on the DB Curls,much better mind/muscle connection.........I feel the biceps far more intensely and get a far better pump than just attempting to move weight from "Point A" to "Point B".
-
6/20/11
First day of training everything twice weekly with more volume.
Quads,Hamstrings,Calves:
Quads:
Leg Press:
5 x 12-20.........add wt. each set while decreasing reps,then drop back down in weight for 20 on last set
Squat Machine:
5 x 12-15 (did these non-lock style,feet straight ahead,close stance)
Leg Extensions:
5 x 8-15
Hamstrings:
Seated Leg Curls:
6 x 12-20 reps + half reps at the end of the heavier sets
Will do another exercise or two also next week.
Calves:
Leg Press Calf Raise:
6 x failure,followed by half reps to failure on all sets
Again,I`ll add more work for calves too but I was pressed for time and had to get my butt to work.
All in all,my legs feel like rubber and I was hobbling so ....................MISS ION ACCOMPLISHED !! ;)
Todays Diet:
Meal 1 -Pre-Workout:
1 scoop whey in water
Meal 2 -Post-Workout:
1 scoop whey in water
Meal 3 -
6 oz. boiled chicken breast
1 baked potato
water
(at work)
Meal 4 -
9 eggwhites
1 whole egg
(scrambled with peppers and onions)
water
coffee
Meal 5 -
6 o. boiled chicken breast
salad
3 rice cakes with natty PB
water
Meal 6 -
6 oz. boiled chicken breast
water
-
6/21/11
AM Cardio:
5 AM-25 minutes walking on inclined treadmill
PM Cardio:
4:20 PM - 20 minutes walking on inclined treadmill
Chest & Back:
Super-Set #1:
{Smith Inclines:
135-15
155-12
165-10
175-8
160-10
{Lat Pulldowns:
10 plates-15
12 plates-12
13 plates-10
14 plates-8
12 plates-10
Super-Set #2:
{Flyes:4 x 12 with the 45 pounders (too light,add weight next time)
{Seated Cable Rows:4 x 12 with 9 plates (too light,add weight next time)
Super-Set #3:
{Cybex Seated Bench Machine:
7 plates12
8 plates-12
9 plates-10
{Cybex Seated Rowing Machine:
8 plates-15
9 plates-15
9 plates-12
Super-Set #4:
{Crossovers:
3 plates-20
4 plates-20
4 plates-15
{Dumbell Pullovers:
3 x 12 with a 70 pounder ( a bit too light also)
All in all,very fucking painful and intense.........took me exactly an hour to do all this,hence the lighter poundages..........I was moving fast,and was totally focused on bringing the pain to the targeted areas.
Good one!! ;)
Todays Diet:
Meal 1- Post AM Cardio:
1 scoop whey in water
Meal 2 - Post-Workout:
1 scoop whey in water
Meal 3 -
8 eggwhites
1 whole egg
more coffee (I live on coffee during contest prep for some reason)
1/2 cup oatmeal (no milk,Splenda,and a dash of sugar-free maple syrup)
Meal 4 -
1 can tuna
24 oz. water
Meal 5 -
5 oz. boiled chicken breast
1/2 cup brown rice (fake butter spray)
lg. salad
12 oz. water
Meal 6 -
5 oz. boiled chicken breast
1 Tbsp. natty PB
water
-
Gonna` lay in the sun a few hours and pretend that I`m on Venice Beach back when bodybuilders looked like bodybuilders!! ;D
I`m getting super-dark
-
Gonna` lay in the sun a few hours and pretend that I`m on Venice Beach back when bodybuilders looked like bodybuilders!! ;D
I`m getting super-dark
:D Living the dream.
-
:D Living the dream.
More like dreaming of living the dream,or dreaming the dream!! ;D
-
I'd say post pics but I know what the answer will be so in the mean time
;D ;D ;D ;D
(http://www.freedomsphoenix.com/Uploads/Graphics/173-0127081206-blowing-wind.gif)
-
HA Ha Ha Ha HA Ha LOL ;D
You nut!!!! :)
-
I forgot to ask my training partner to take a few shots........I`ll get her to do it this week hopefullyt as we have to take some training shots that are going to accompany an article I`m submitting to Iron Man Magazine.
-
HA Ha Ha Ha HA Ha LOL ;D
You nut!!!! :)
LOL figured you'd like that wes
-
looking good wes....very inspiring
dont u get hungry with just 1 soop of whey? id bestarving 1 min after :o
-
looking good wes....very inspiring
dont u get hungry with just 1 soop of whey? id bestarving 1 min after :o
I`m fucking dying bro,but I can honestly say that I`m noticing lots of changes on a daily basis.
When I prep for a show I like to put myself in a self imposed exile,I train my clients (only have a few right now),then I train,then I hit my real job,then cardio twice a day almost daily, 6 days a week training,eating practically nothing 6 x a day, tanning,posing practice,etc. I like to see how much I can take without cheating or shirking the hard reps.
Then when I lose,I know I did every fucking thing possible that I could do to be at my best.
Shitty genetics don`t help much either.
Seems like a crappy existance,but I like it as I don`t know many people here in upstate NY and don`t really care to..........not anti-social and I like people, but I`m not a woodsman,lumberjack,farmer,stuffed shirt,or an Amish person,just an old guy who grew up in the streets of the city,and I can`t relate well to these people
My wife,training partner,and friends back home in Mass,are my only support and it`s a big help.
You know how it is,you may not compete but you are one dedicated sumbitch by looking through your journal.
It`s not just for a plastic trophy,at 56 I want to place high,but my main thing is to get into my best shape ever.\,and this is what it takes for me to get there.
Sorry dude,I went on a rambling fucking tangent!! LOL ;D
Early onset of "oldtimers disease" !
Train hard and stay on point.....it`s worth it.
-
gotcha
with my diet and training i guess i feel similar-ive been eating the same diet for like 2 years and of course i can cheat on it if i want-im lean enough-but its like i need to show myself i can withstand the diet and not cave in
-
gotcha
with my diet and training i guess i feel similar-ive been eating the same diet for like 2 years and of course i can cheat on it if i want-im lean enough-but its like i need to show myself i can withstand the diet and not cave in
Exactly,it comes down to self discipline.
A guy at the gym commented on how good I was looking and what I had done to get there........I basically told him exactly what I wrote in my post above.
He says wow,that`s all,and he was serious...........told me the diet didn`t seem too tough.
I told him most people couldn`t do it for a week,and I know this to be true as I have written down more fucking diets for people that I knew they wouldn`t or couldn`t follow even as I sat writing them out.
In essence,if it was easy,everybody would be walking around at 5 % bf looking like a god.
Ya` just gotta` want it more than the next guy.
Looking like the normal slob next door is easy,but why be normal if that`s what it entails?
-
6/22/11
Shoulders,Triceps/Biceps,Forearms,Cardio,Abs:
AM Cardio & Abs:
6 AM- 20 minutes walking on inclined treadmill
Followed by 3 Super-Sets of upside down situps with rope-crunches (12 plates)......max reps to failure.
Followed by one final set of rest-pause crunches,max reps.....to do these,do as many crunches as possible until you feel the burn,situp and take 8-10 deep breaths and go for more until it kills,keep repeating until your abs are toasted.
PM Cardio:
9 PM- 20 minutes walking on inclined treadmill
Shoulders:
Seated Bradford Presses:
70-20
100-15
120-10
95-20
Tri-Set:
{Single Dumbell Front Raise:
3 x 12 with a 35 pounder
{Lateral Raise:
3 x 12 with the 20 pounders
{Bent-Over Laterals:
3 x 12 with the 30`s
Absolutely no rest between exercises, and rested between Tri-Sets only as long as it took my partner to complete her sets,then right back to it and so on.
Super-Set:
{Behind The Back Laterals:
3 x 12 with the 20`s
{Rear Delt Raise Lying Face Down On Incline Bench:
3 x 12 with the 22.5`s
Face-Pulls:
1 Triple Drop-Set for a total of 50 reps.
Friggin` brutal!! :'(
Triceps/Biceps:
Giant-Set:
{Seated French Press:
50-20
70-15
80-10
60-15
{Cable Preacher Curls:
4 plates-12
5 plates-10
6 plates-10
3 plates-1+1/2 reps =1 rep ........... failure
{Pressdowns:
6 plates-20
8 plates-15
7 plates-15
6 plates-20
{Hammer Curls:
3 x 10 with the 35 pounders
Leaning Forward Cable Triceps Extensions:
7 plates-20
9 plates-12
Forearms:
Wrist Curls:
50-30
70-15
80-12
60-15
50-20
As always,trained with very little rest keeping the targeted muscles under attack as much as possible............grea t pump!!
I go you go is our rest pace,and we don`t stall just add more weight and go for it.
Todays Diet:
Meal 1 -Pre-AM Cardio:
1 scoop whey in water
Meal 2 -Post AM Cardio:
1 scoop whey in water
Meal 3 -
5 oz. boiled chicken breast
1 plain baked potato
water
Meal 4 -
9 eggwhites
1 whole egg
1/2 cup oatmeal (no milk,Splenda)
coffee
water
Meal 5 -
5 oz. boiled chicken breast
1/2 cup brown rice
salad
water
Meal 6 -
5 oz. boiled chicken breast
water
-
Wes, just curious.
What adjustments do you make when a show is over, do you take a week off, eat whatever you like..what exactly are you doing?
And when offseason do you stay in shape?
-
Meso,I`m doing three shows that are each about two months apart(NPC Masters Nats-July,IFBB North America-Sept. and the NABBA Nationals in Nov............all in the old geezers categories of course) ;D
With the multiple shows like this I always seem to get better at each contest,probably just because it gives me more time to get leaner and harder looking.
I eat for a couple of days at the most,then it`s back to business.
I once ate so much after a contest,that I had to lay down for like 6 hours.....thought for sure I was gonna` die and looked like I ate a basketball or something.
I just eat whatever I want to,but I make sure not to go overboard.
The funny thing is that foods that you might have been craving while dieting,even dreaming about,never taste that good after you eat them,another reason why I don`t cheat.........if I cheat,the food I cheated with never tastes all that great like you thought it was gonna`, and you just wind up feeling guilty about it later.
And if you place badly,you`ll think back and say,"damn.I shouldn`t have stopped at Mickey D`s that day......it fucked up my conditioning !! :)
-
6/23/11
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
3 plates a side-15 reps
{Nautilus Lying Leg Curls:
70-20
80-15
90-15
80-15
Super-Set # 2 :
{Leg Extensions:
70-20
90-12
110-12
80-12
{Seated Leg Curls:
10 plates-20
12 plates-15
14 plates-10
11 plates-15
Super-Set # 3 :
{Dumbell Lunges:
3 x 12 with the 20 pounders
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
{Stiff-Legged Deadlifts:
3 x 12 with 100 pounds
(Stayed light on these just to stretch the hams.I get really sore from these bad boys and I hadn`t done them in a long time.....I also did these while standing on a bench for a better stretch
First time doing legs twice a week in decades....not as bad as I thought it would be..........my legs are trashed though!!
Calves:
Super-Set:
{Cybex Rotary Calf Machine:
5 sets to failure & half reps to failure each set
{Cybex Leg Press Machine Calf Ext. :
5 sets to failure & half reps to failure each set
Todays Diet:
Meal 1 -Pre-workout:
1 scoop whey in water
Meal 2 -Post Workout:
1 scoop whey in water
Meal 3 -
9 eggwhites
1 whole egg
1/2 cup oatmeal
Meal 4 -
Pro-Max protein bar
water
(on the road again with no food)
Meal 5 -
5 oz. boiled chicken breast
2 small plain baked potatoes
lg. salads
coffee
water
Meal 6 -
6 oz. boiled chicken breast
Crystal-Lite
Here`s the type of leg press I use for the unilateral presses:
There is a slide bolt you slide to the side which seperates the platform into two seperate platforms............... great machine and the platform itself on ours has to weigh at least 150 pounds or more by itself.
-
nice job wes!
u ever try the vpx protein bars? i dont like bars but when im stcuk w/ no food ill have 1-the vpx ones have all whole food ingredients and are good quality-slightly higher in fat so im not sure if that fits your diet way though
i like the pumpkin supreme-no artifical sweetners in it6/23/11
Quads/Hams,Calves:
Quads/Hams:
Super-Set # 1 :
{Unilateral Leg Press:
2 plates a side-20 reps
4 plates a side-15 reps
5 plates a side-15 reps
3 plates a side-15 reps
{Nautilus Lying Leg Curls:
70-20
80-15
90-15
80-15
Super-Set # 2 :
{Leg Extensions:
70-20
90-12
110-12
80-12
{Seated Leg Curls:
10 plates-20
12 plates-15
14 plates-10
11 plates-15
Super-Set # 3 :
{Dumbell Lunges:
3 x 12 with the 20 pounders
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
{Stiff-Legged Deadlifts:
3 x 12 with 100 pounds
(Stayed light on these just to stretch the hams.I get really sore from these bad boys and I hadn`t done them in a long time.....I also did these while standing on a bench for a better stretch
First time doing legs twice a week in decades....not as bad as I thought it would be..........my legs are trashed though!!
Calves:
Super-Set:
{Cybex Rotary Calf Machine:
5 sets to failure & half reps to failure each set
{Cybex Leg Press Machine Calf Ext. :
5 sets to failure & half reps to failure each set
Todays Diet:
Meal 1 -Pre-workout:
1 scoop whey in water
Meal 2 -Post Workout:
1 scoop whey in water
Meal 3 -
9 eggwhites
1 whole egg
1/2 cup oatmeal
Meal 4 -
Pro-Max protein bar
water
(on the road again with no food)
Meal 5 -
5 oz. boiled chicken breast
2 small plain baked potatoes
lg. salads
coffee
water
Meal 6 -
Here`s the type of leg press I use for the unilateral presses:
There is a slide bolt you slide to the side which seperates the platform into two seperate platforms............... great machine and the platform itself on ours has to weigh at least 150 pounds or more by itself.
-
i like the pumpkin supreme-no artifical sweetners in it
how are those?
-
nice job wes!
u ever try the vpx protein bars? i dont like bars but when im stcuk w/ no food ill have 1-the vpx ones have all whole food ingredients and are good quality-slightly higher in fat so im not sure if that fits your diet way though
i like the pumpkin supreme-no artifical sweetners in it
Thanks Gene,no I never tried them.
As a rule I don`t eat them much but lately at work I`ve been catching myself without food so I just grab the best one I see...........not a health food store here in tinytown just a drug store.
Next time I`m at the mall,I`ll look for them and buy a few to try them out.
Thanks bro! :)
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how are those?
very tasty to me-kinda dry though-but i like it
Thanks Gene,no I never tried them.
As a rule I don`t eat them much but lately at work I`ve been catching myself without food so I just grab the best one I see...........not a health food store here in tinytown just a drug store.
Next time I`m at the mall,I`ll look for them and buy a few to try them out.
Thanks bro! :)
cool
-
congratulations Wes on your hard work and dedication..
this is truly motivating...keep up the great work
-
6/23/11
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
3 plates a side-15 reps
{Nautilus Lying Leg Curls:
70-20
80-15
90-15
80-15
Super-Set # 2 :
{Leg Extensions:
70-20
90-12
110-12
80-12
{Seated Leg Curls:
10 plates-20
12 plates-15
14 plates-10
11 plates-15
Super-Set # 3 :
{Dumbell Lunges:
3 x 12 with the 20 pounders
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
{Stiff-Legged Deadlifts:
3 x 12 with 100 pounds
(Stayed light on these just to stretch the hams.I get really sore from these bad boys and I hadn`t done them in a long time.....I also did these while standing on a bench for a better stretch
First time doing legs twice a week in decades....not as bad as I thought it would be..........my legs are trashed though!!
Calves:
Super-Set:
{Cybex Rotary Calf Machine:
5 sets to failure & half reps to failure each set
{Cybex Leg Press Machine Calf Ext. :
5 sets to failure & half reps to failure each set
Todays Diet:
Meal 1 -Pre-workout:
1 scoop whey in water
Meal 2 -Post Workout:
1 scoop whey in water
Meal 3 -
9 eggwhites
1 whole egg
1/2 cup oatmeal
Meal 4 -
Pro-Max protein bar
water
(on the road again with no food)
Meal 5 -
5 oz. boiled chicken breast
2 small plain baked potatoes
lg. salads
coffee
water
Meal 6 -
6 oz. boiled chicken breast
Crystal-Lite
Here`s the type of leg press I use for the unilateral presses:
There is a slide bolt you slide to the side which seperates the platform into two seperate platforms............... great machine and the platform itself on ours has to weigh at least 150 pounds or more by itself.
I see no breathing squats? lol ;D
Why the hell we made that discussion then, for nothing?
lol just kiding..legs today for me, im gonna try the squats. (well dont expect a tomplatz set, at least I'll try). ;D
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congratulations Wes on your hard work and dedication..
this is truly motivating...keep up the great work
Hey,thanks a lot for the positive feedback it means a lot bud!! :)
-
I see no breathing squats? lol ;D
Why the hell we made that discussion then, for nothing?
lol just kiding..legs today for me, im gonna try the squats. (well dont expect a tomplatz set, at least I'll try). ;D
;D
My squatting days are over bro,they are good though..........I`ll wait to hear your thoughts after you give them a shot Tom!! ;D
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MY FRIGGIN` LEGS ARE KILLING ME !!!! :'(
WE`RE TALKING SORE AS HELL ! >:(
-
6/24/11
Chest & Back:
Chest:
Tri-Set:
{Smith Incline 1+1/2`s:
3 x 10 (1+1/2 reps counts as one rep,try these,really tough)
{Crossovers:
3 x 12-15
{Cybex Seated Bench Press Machine:
3 x 10-12
Pump Set:
Flyes:
1 to failure with 50 pounds (I got 16 reps)
I was pretty tired today and my legs are shot/sore, so I figured I`d do some Tri-Sets as you don`t really need to go real heavy if there is no rest between exercises.
GEEZUS,talk about painful skin tight pumps and burning!! :'(
Back:
Tri-Sets:
{Pulldowns:
3 x 15,12,10
{Dumbell Pullover:
3 x 12
{Cybex Seated Row Machine:
3 x 15,12,10
Pump Set:
Stiff-Arm Pulldowns:
8 plates-15,drop to 6 plates for 10 more
Great workout,especially for being kinda` beat up!
Todays Diet:
Meal 1 -Pre-workout:
1 scoop whey in water
Meal 2 -Post Workout:
1 scoop whey in water
Meal 3 -
9 eggwhites
1 whole egg
2 med. baked potatoes (oven fries)
Meal 4 -
6 oz. boiled chicken breast
salad
tea
water
Meal 5 -
6 oz. baked turkey breast
2 baked potatoes
2 cups peas
12 oz. Crystal-Lite
Meal 6 -
6 oz. boiled chicken breast
2 baked potatoes (oven fries)
20 oz. water
Probably the highest carb day since I began the diet................I really needed some carbs badly.
Now back to the friggin` salad!! :'( ;D
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How much u lost all in? It seems youre going to very extreme lengths losing weight bro.My diet aint as carb light as yours, and i dont do more than 3 days a week at 40mins just now, and ive lost 12lbs so far since i started.I figued if my weight stalls ill just add in another cardio day etc.I guess you have a deadline to make this weight though? Im takin it real slow lol
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How much u lost all in? It seems youre going to very extreme lengths losing weight bro.My diet aint as carb light as yours, and i dont do more than 3 days a week at 40mins just now, and ive lost 12lbs so far since i started.I figued if my weight stalls ill just add in another cardio day etc.I guess you have a deadline to make this weight though? Im takin it real slow lol
Let me see,I started cleaning up my diet in March and officially started my pre-contest diet on April 11th................lost 21-22 pounds.
For me this time around,I decided to enter later than I normally would,plus I had never gotten as fat before in my entire life......my waist was up to 39 inches due to pigging out on junk food,no cardio,reduced training frequency, and a general lack of enthusiasm for training,plus a new medication I was taking for depression puts extra weight on just about everyone who takes it.
So I was actually pretty terrible looking, and did have a deadline with a lot of fat to lose plus less time to do it in.
I am carb sensitive so I never really eat too high amounts (unless it`s in the form of apple pie) ;D
Losing slowly is definately the right thing to do as it helps you to retain size.
Train hard and good luck!
-
It's great reading your logs. Your dedication is really something. Keep it up. Where are the contests? Anything near NY or NJ?
-
I enjoy reading your posts. I wish you the best at your contests?
Are any of your contests in New England?
-
Thanks guys,I really appreciate it!! :)
Masters Nats-Pittsburgh
North America-Cleveland
NABBA Nats-York Pa.
I`m originally from Mass. and have done a ton of contests in New England.......great area for bodybuilding..........I really miss it!
-
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) :'(
{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 ???
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.........hopeful ly.
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.
-
Let me see,I started cleaning up my diet in March and officially started my pre-contest diet on April 11th................lost 21-22 pounds.
For me this time around,I decided to enter later than I normally would,plus I had never gotten as fat before in my entire life......my waist was up to 39 inches due to pigging out on junk food,no cardio,reduced training frequency, and a general lack of enthusiasm for training,plus a new medication I was taking for depression puts extra weight on just about everyone who takes it.
So I was actually pretty terrible looking, and did have a deadline with a lot of fat to lose plus less time to do it in.
I am carb sensitive so I never really eat too high amounts (unless it`s in the form of apple pie) ;D
Losing slowly is definately the right thing to do as it helps you to retain size.
Train hard and good luck!
Ahhh i see i see.Your doing an awesome job anyway man.Real inspirational stuff, that diet and routine youre following is hardcore my friend.It takes some serious willpower and hard hard work to keep doin what youre doin.Massive props Wes!!
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Thanks Kev,much appreciated!!
I always train hard,just love to see how much I can take and how hard I can push without quitting.
Dieting sux....can`t wait to eat some food fit for a man.............GEEZUS it`s starting to get to me a bit more lately,but no cheating.
-
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 -
6 oz. boiled chicken breast
salad
water
-
i see extra fat in the recent diet-what was the reason wes?
-
I`m starving and this is the only way to satisfy my hunger.
I only ate 5 meals today though as I wasn`t active at all other than the 30 minutes of cardio I did.
Just looked at myself in the mirror after a nap and I`m getting really ripped.
Makes me feel a bit more confident that things are working.
-
I`m originally from Mass. and have done a ton of contests in New England.......great area for bodybuilding..........I really miss it!
Was it east coast? Were you ever in World Gym Sommeville or Everett's Golds?
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Was it east coast? Were you ever in World Gym Sommeville or Everett's Golds?
Never been to those two gyms though I`ve always wanted to train at both of them at least once.
I`m from Springfield in Western Mass.
I trained at Golds in West Springfield the last few years before I moved up here to Northern NY state.
-
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
water
Meal 6 -
5 oz. boiled chicken breast
salad
water
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I would like to ask you about water intake..do you drink water only WITH Meals or as well as between?
Ive heard Farah recommends having water ONLY when you eat a meal.
-
ALSO. lol
On you off days in general, do you lower the cals from carbs fro example or keep them the same to aid in recovery?
-
I drink a shit load of water all day and night,plus waaaay too much coffee.
I only have one off day these days and that`s on Sunday....I might even do cardio at home if I feel the need to.
I would probably leave them the same or even increase them in preperation for the upcoming week of training.
If I look shitty in my opinion,I may lower them..........kind of an instinctive thing with me.
Carbs are not an essential macro,though they are the bodys preferred source of fuel and the body burns them first for energy over fat or protein,so If I go low or zero carbs,I like to think of it as if I`m burning bodyfat as fuel,instead of sugar/carbs.
-
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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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!!
-
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!
-
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/natty PB
Crystal-Lite
Meal 6 -
8 eggwhites
1 whole egg
4 rice cakes/natty PB
Crystal-Lite
Looked pretty good today....lots more vascularity and roundness.
-
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
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-
8 eggwhites
1 whole egg
Crystal-Lite
Meal 6-
8 eggwhites
1 whole egg
3 rice cakes with natty PB
Crystal-Lite
-
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! :)
Also gonna` start practicing my posing routine...............ha ven`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!
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
-
7/5/11
Chest/Back,Traps,Cardio:
Chest/Back:
Super-Set # 1 :
{Smith Inclines:
135-12
155-12
175-10
195-8
160-12
{Chins:
10
10
10
8
8
Super-Set # 2 :
{Flyes:
45-12
60-10
45-12
{Cybex Seated Rowing Machine:
8 plates-12
10 plates-12
8 plates-15
Super-Set # 3 :
{Cable Crossovers:
3 x 15 with 4 plates
{Seated Cable Rows:
9 plates-12
11 plates-12
10 plates-12
Dumbell Pullovers:
70-12
80-10
80-10
Dips:
3 x 15 with bodyweight (pretty much spent by this time)
Traps:
Dumbell shrugs:
75-15
95-12
70-20
Cardio:
23 minutes on eliptical/stepper machine
Another good one......fast paced,very little rest,intense!!
Todays Diet:
Meal 1 - Pre-Workout:
1 scoop whey in water
Meal 2 -
1 scoop whey in water
1/4 cup oats
Meal 3 -
Chicken Chilli
(boiled chicken breast
kidney beans
crushed tomatoes
brown rice)
Crystal-Lite
Meal 4 -
Chicken Chilli
(boiled chicken breast
kidney beans
crushed tomatoes
brown rice)
Crystal-Lite
Meal 5 -
8 eggwhites
1 whole egg
Crystal-Lite
Meal 6 -
1 can tuna
water
3 rice cakes with natty PB
-
Now it`s back out in the hot ass sun to make believe I`m at Venice Beach once again! ;D
-
7/6/11
Early AM:
Abs + Step-Ups:
Step-Ups on High Platform:
3 x 15 (each leg done seperately)
Abs:
Tri-Set:
{Upside Down Situps:
3 x 25
{Crunches:
3 x 60,50,50
{Lying Leg Raise:
3 x 30
Super-Set:
{Rope-Crunches:
2 x 50 (12 plates)
{Hanging Leg Raise:
2 x failure,then did knee-ups to extend the sets
Late AM:
Shoulders,Biceps/Triceps:
Shoulders:
Pre-Exhaust Super-Set:
{Cybex Seated Lateral Machine:
50-20
70-15
90-12
{Cybex Seated Press Machine:
3 plates-20
5 plates-12
7 plates-10
Behind The Back Laterals:
15-20
30-12
35-10 ** New PR **
22.5-15
Single Dumbell Front Raise:
45-15
35-15
30-20
Incline Rear Delt Raise:
3 x 15 with the 25 pounders
Face-Pulls:
3 x 20 with 6 plates
Biceps/Triceps:
Super-Set # 1:
{Standing Cable Curls:
3 x 12 with 6 plates
{Bent-Forward Cable Extensions:
20,15,15, (with 8 plates)
Super-Set # 2:
{Cybex Preacher Machine:
3 x 12 with 5 plates
{Pressdowns:
3 x 30,25,20 with 6 plates
We did these fast.....non-stop......had to get to work.
Huge pump in both the delts and arms............wicked vascularity.
Todays Diet:
Meal 1 - Pre-Workout:
1 scoop whey in water
Meal 2 -
1 scoop whey in water
1/4 cup oats
Meal 3 -
1 can tuna
water
Meal 4 -
5 oz. baked chicken breast
salad with vinegar & olive oil
Crystal-Lite
Meal 5 -
Chicken Chilli
(boiled chicken breast
kidney beans
crushed tomatoes
brown rice)
Crystal-Lite
Meal 6 -
1 can tuna
water
-
7/7/11
Quads,Hamstrings,Calves:
Quads:
Leg Extensions:
70-20
90-20
70-20
Step-Ups:
3 x 15 (each leg done seperately)
Lunges:
3 x 15 (each leg done seperately)
Adductor Machine:
90-30
130-12
Hamstrings:
Seated Leg Curls:
11 plates-20
14 plates-15
12 plates-20
Stiff-Legged Deadlifts:
100-20
135-12
115-15
Lying Leg Curls:
1 X 110-5,drop to 90,for 5 more,drop to 70 for 5 more,drop to 50 for 8 more
One-Legged Lying Leg Curls:
3 plates-2 X 15
Calves:
Cybex Rotary Calf Machine:
5 x failure,followed by half reps to failure on all sets
I`m dropping the heavier pressing type exercises and just doing reps in an effort to try to bring in more seperation and shape.
I`m certainly not going to add much mass at this point,so I see no point in it.
This looks kinda`1 wimpy compared to my usual leg day but it was harder than I thought it would be especially as we moved with very little rest between sets..........pretty intense!!.
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
2 rice cakes with sugar-free jelly
coffee
Meal 4 -
Chicken chilli
2 rice cakes with natty PB
Crystal-Lite
Meal 5 -
8 eggwhites
1 whole egg
Crystal-Lite
Meal 6 -
1 can tuna
water
2 rice cakes with natty PB
-
How many days left wes?
-
15 days out bro..........posting some pics next week for sure.
-
7/8/11
Went across town to train on the campus of SUNY Canton (N.Y.)..............brand new facility with nice equipment.
These Hoist ROC-IT Machines were pretty good once I got into the groove.
I`m really getting tighter,way more vascular with good seperation and striations.............. .kind of shocked myself today at how good I am starting to look.
Chest/Back,Abs:
Chest/Back:
Super-Set # 1:
{Smith Machine Inclines:
135-12
160-12
185-8
205-6
170-10
{Chins:
10
10
10
10
10
Super-Set # 2:
{Crossovers:
40-20
60-15
70-12
50-15
{Seated Cable Rows:
100-15
130-12
160-12
180-10
Super-Set # 3:
{Flyes:
45-12
60-10
50-12
{Hoist ROC-IT Seated Mid-Row Machine:
8 plates-15
10 plates-12
12 plates-10
Super-Set # 4:
{Dips:
2 x 15
{Dumbell Pullovers:
70-12
60-15
Super-Set # 5:
{Hoist ROC-IT Pec-Flye Machine:
1 x failure 6 plates
{Hoist ROC-IT Lat Pulldowns:
1 x failure 10 plates
Abs:
Hoist ROC-IT Weighted Crunch Machine:
4 x failure 8 plates
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
2 rice cakes with sugar-free jelly
coffee
Meal 4 -
Chicken chilli
4 rice cakes with natty PB
Crystal-Lite
Meal 5 -
8 eggwhites
1 whole egg
Crystal-Lite
Meal 6 -
Chicken chilli
4 rice cakes with natty PB
Crystal-Lite
-
7/9/11
Shoulders,Biceps/Triceps,Cardio:
Shoulders:
Seated Dumbell Press:
40-15
50-10
40-12
Behind The Back Laterals:
20-20
30-12
25-15
Gironda Dumbell Swing:
10-20
15-12
12.5-15
First time trying these............real good,gonna` keep `em in for sure!
Here`s a demonstration of the movement:
Rear Delt Raises: (lying face down on incline bench)
20-20
25-15
25-12
Face-Pulls;
6 plates-15
5 plates-20
5 plates-20
Single Dumbell Front Raise:
40-12
50-12
30-20
Biceps/Triceps:
Super-Set # 1:
{Cable Preacher Curls:
4 plates-15
6 plates-12
5 plates-12
4 plates-15
{Seated French Press:
50-20
70-15
80-10
60-15
Super-Set # 2:
{One-Arm Preachers On Cybex Machine:
3 x 12 with 2 plates
{Bent-Forward Cable Extensions:
3 x 15 with 8 plates
Super-Set # 3:
{Hammer Curls:
30-12
30-12
25-12
{Triceps Dips Between Benches:
3 x 25 (with bodyweight)
Pressdowns:
8 plates-12,drop to 6 plates for 12 more,drop to 4 plates for 12 more
7 plates-12,drop to 5 plates for 12 more,drop to 3 plates for 12 more
Did all this in 45 minutes flat..........real intense!!
Todays Diet:
Meal 1 - Pre-Workout
1 scoop whey in water
2 rice cakes with natty PB
Meal 2 - Post-Workout
1 scoop whey in water
1/4 cup oats
Meal 3 -
5 oz. boiled chicken breast
salad
water
Meal 4 -
8 eggwhites
1 whole egg
coffee
water
Meal 5 -
5 oz. boiled chicken breast
salad
water
Meal 6 -
8 eggwhites
1 whole egg
2 rice cakes with sugar-free jelly
water
Looking right on point,but gained a few pounds due to eating a bit more once I reached the weight class limit.
Gonna` back off on the cals again.........back to the boiled chicken breasts again!!
-
7/10/11
Cardio & Abs:
Cardio:
Walked 40 minutes on outdoor track at the college
Abs:
Super-Set:
{Crunches:
3 x failure
{Lying Leg Raise:
3 x failure
Todays Diet:
Meal 1 -
1 scoop whey in water
Meal 2 - Post-Cardio:
1 scoop whey in water
Meal 3 -
8 eggwhites
1 whole egg
1/2 cup oats
water
coffee
Meal 4 -
6 oz. baked haddock
salad
3 rice cakes with sugar-free jelly
water
Meal 5 -
5 oz. boiled chicken breast
salad
water
Meal 6 -
5 oz. boiled chicken breast
salad
water
9 days out for me (trainingwise) as I`m leaving for Pittsburgh a bit early on the 20th.
CRUNCH TIME BABY !!!!!!!!!!!!!!!!!!!!!!!
-
7/11/11
Quads,Hamstrings,Calves:
Quads:
Leg Extensions:
5 plates-25
7 plates-20
9 plates-15
9 plates-12
Step-Ups On High Platform:
3 x 15 (I do one leg at a time )
Lunges Lead Foot on Wedge Type Platform:
3 x 20
Adductor Machine:
9025
110-20
130-15
Hamstrings:
Stiff-Legged Deadlifts Standing On Platform:
45-20 (warmup)
105-20
135-15
170-8
Seated Leg Curls:
10 plates-25
13 plates-15
Unilateral Seated Leg Curls:
5 plates-15,then 5 more on each leg
4 plates-15,then 5 more on each leg
Unilateral Lying Leg Curls:
5 plates-failure + 3 partner assisted forced reps
Calves:
Smith Machine Calf Raise:
5 x failure,followed bu half 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 -
6 oz. boiled chicken breast
salad
water
Meal 4 -
6 oz. baked haddock
salad
water
Meal 5 -
8 eggwhites
1 whole egg
1/4 cup oats
water
Meal 6 -
5 oz. boiled chicken breast
salad
water
-
7/12/11
Still trying to lose a few pounds to make weight. I know I can do this when I drop water but I`m going to the early weigh-in and don`t really want to drop my water that early out.
Not very many carbs = I`m ready to kill someone!! :)
Chest/Back,Cardio,Abs:
Chest/Back:
Super-Set # 1:
{Smith Inclines:
135-12
155-12
175-10
195-8
155-12
{V-Bar Chins: (bodyweight)
12
12
10
8
8
Super-Set # 1:
{Dips: (bodyweight)
15
15
15
{Lying Barbell Rows:
120-12
120-12
120-12
Super-Set # 1:
{Crossovers:
4 plates-20
4 plates-20
4 plates-20
{Pulldowns Behind Neck:
9 plates-12
10 plates-12
8 plates-15
Flyes:
45-12
55-12
40-15
Dumbell Pullovers:
70-12
80-12
80-12
Cable High Pulls:
1 x 20 with 8 plates (very slow and controlled)
Cardio:
30 minutes walking on inclined treadmill
Abs:
Tri-Set:
{Upside Down Situps:
2 x failure
{Rope-Crunches:
2 x failure - 12 plates
{Crunches:
2 x 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
coffee
water
Meal 4 -
6 oz. baked haddock
salad
water
Meal 5 -
8 eggwhites
1 whole egg
water
Meal 6 -
5 oz. boiled chicken breast
salad
water
-
brutal diet :o
-
6/23/11
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
3 plates a side-15 reps
{Nautilus Lying Leg Curls:
70-20
80-15
90-15
80-15
Super-Set # 2 :
{Leg Extensions:
70-20
90-12
110-12
80-12
{Seated Leg Curls:
10 plates-20
12 plates-15
14 plates-10
11 plates-15
Super-Set # 3 :
{Dumbell Lunges:
3 x 12 with the 20 pounders
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
{Stiff-Legged Deadlifts:
3 x 12 with 100 pounds
(Stayed light on these just to stretch the hams.I get really sore from these bad boys and I hadn`t done them in a long time.....I also did these while standing on a bench for a better stretch
First time doing legs twice a week in decades....not as bad as I thought it would be..........my legs are trashed though!!
Calves:
Super-Set:
{Cybex Rotary Calf Machine:
5 sets to failure & half reps to failure each set
{Cybex Leg Press Machine Calf Ext. :
5 sets to failure & half reps to failure each set
Todays Diet:
Meal 1 -Pre-workout:
1 scoop whey in water
Meal 2 -Post Workout:
1 scoop whey in water
Meal 3 -
9 eggwhites
1 whole egg
1/2 cup oatmeal
Meal 4 -
Pro-Max protein bar
water
(on the road again with no food)
Meal 5 -
5 oz. boiled chicken breast
2 small plain baked potatoes
lg. salads
coffee
water
Meal 6 -
6 oz. boiled chicken breast
Crystal-Lite
Here`s the type of leg press I use for the unilateral presses:
There is a slide bolt you slide to the side which seperates the platform into two seperate platforms............... great machine and the platform itself on ours has to weigh at least 150 pounds or more by itself.
Thats one cool leg press.
-
pics pics pics !!! lol ;D
-
Didn`t want you guys to think I fell and broke a hip or something!! LOL ;D
Computer got fried by lightning and just stopped at the library.........pretty fines hoes in here too!! 8)
Leaving for the Masters Nats tomorrow morning to make the early weigh-in.
(no homo)
-
Didn`t want you guys to think I fell and broke a hip or something!! LOL ;D
Computer got fried by lightning and just stopped at the library.........pretty fines hoes in here too!! 8)
Leaving for the Masters Nats tomorrow morning to make the early weigh-in.
(no homo)
GOOD LUCK THEN, WES! 8)
-
Wes, my pal is doing that show, think superheavies
PS Good Luck Wes, you are the WIND beneath my wings ;D ;D
-
good luck wes
-
Good luck!
I know you will do well.
8)
-
Saw results and pics, wtf...5th?
The guy who got "1st" looked like a fucking mummy. :-\
You were the best up there, good presentation, healthiest looking and posing must have been great too.
-
Saw results and pics, wtf...5th?
The guy who got "1st" looked like a fucking mummy. :-\
You were the best up there, good presentation, healthiest looking and posing must have been great too.
I agree and my other pal that did it got 8th..WTF and who did the judging.
Mel Chauncey didn't place well either
-
Fact: Many/most shows are fixed - particularly smaller ones.
I've been to quite a few shows promoted by gym owners.
In fact, I used to go to one show in particular, in which the members of the promoter's gym consistently win every year in every weight class.
:-\
Nothing to feel disappointed about, Wesley.
By this time next year, you'll almost be mod of the training board.
-
By this time next year, you'll almost be mod of the training board.
OUCH
;D
-
8)