Author Topic: Wes - My Training & Diet Journal  (Read 28997 times)

wes

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Re: Wes - My Training & Diet Journal
« Reply #450 on: September 18, 2023, 07:17:10 AM »
September 18, 2023

Quads,Hamstrings,Calves:

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

Seated Leg Curls - 3 X 25,20,15

Rotary Calf Machine - 3 X AMRAP

Pretty shitty day,first one I`ve had in a while.

Light weights felt heavy,no oomph at all....just felt tired so I cut out a lot of sets and went light just to get a pump.

IroNat

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Re: Wes - My Training & Diet Journal
« Reply #451 on: September 18, 2023, 12:14:18 PM »
September 18, 2023

Quads,Hamstrings,Calves:

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

Seated Leg Curls - 3 X 25,20,15

Rotary Calf Machine - 3 X AMRAP

Pretty shitty day,first one I`ve had in a while.

Light weights felt heavy,no oomph at all....just felt tired so I cut out a lot of sets and went light just to get a pump.


Smart, Bro-Wes.

wes

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Re: Wes - My Training & Diet Journal
« Reply #452 on: September 21, 2023, 03:27:51 AM »
Smart, Bro-Wes.
Yeah Nat,for some reason I`m draggin` my wagon this week buddy!  :(

wes

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Re: Wes - My Training & Diet Journal
« Reply #453 on: September 21, 2023, 03:35:00 AM »
September 19, 2023

Chest + Back:

Seated Bench Press - 4 X 15,12,12,12
Hoist Pec-Deck Machine - 4 X 15,12,10,10

Lat Pulldowns - 4 X 15,12,10,12
Seated Rowing Machine - 4 X 15,12,12,12

Doing a backoff,de-load,"active rest", type of week.....listening to my bodys feedback and it`s telling me to cool it a bit.

Good pump,light weights,but hardly any rest.

wes

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Re: Wes - My Training & Diet Journal
« Reply #454 on: September 21, 2023, 03:36:28 AM »
September 20,2023

REST DAY

wes

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Re: Wes - My Training & Diet Journal
« Reply #455 on: September 21, 2023, 10:36:49 AM »
September 21, 2023

Shoulders + Neck:

DB Laterals Behind Back - 4 X 30,15,15,25
Wide-Grip Upright Rows - 3 X 15 (to nipple height)
Bent-Over Barbell Reverse Raise - 3 X 12-15

Face-Pulls - 3 X 12-15

Super-Set
{Seated Machine Press -  1 X 15
{Alternate DB Front Raise - 1 X 30

Lying Plate Neck Raises - 4 X AMRAP

Continuing my "de-load" week.........light and fast,just looking for a pump.....I can tell that it`s doing me good.

wes

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Re: Wes - My Training & Diet Journal
« Reply #456 on: September 22, 2023, 08:19:08 AM »
September 22, 2023

Triceps,Biceps,Forearms:

Lying DB Extensions - 4 X 15,12,12,10
Seated French Press - 3 X 12
Pressdowns - 2 X 20,30

Seated Supinated DB Curls - 4 X 15,12,10,10
Preacher Curls - 3 X 12,10,10 (E-Z Curl bar)
Hoist Seated Biceps Machine - 1 Triple Drop-Set

Super-Set:
{Wrist Curls - 3 X AMRAP
{DB Reverse Wrist Curls - 3 X AMRAP

^^^^My last day of de-load week.....great pump......feeling re-energized.

wes

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Re: Wes - My Training & Diet Journal
« Reply #457 on: September 25, 2023, 01:51:58 PM »
Rested and ate good on the weekend.

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Re: Wes - My Training & Diet Journal
« Reply #458 on: September 25, 2023, 01:53:03 PM »
September 25, 2023

Quads,Hamstrings,Calves:

Sissy Squats on Smith Machine - 4 X 12,12,10 (these are brutal....great quad stretch)

Leg Press -  4 X 12 (constant weight,short rests)
Leg Extensions - 4 X 20,12,12,20
Adductor Machine - 4 X 20,12,12,12

Seated Leg Curls - 3 X 20,12,12
Dumbell RDL - 3 X 12

Leg Press Csalf Extensions - 4 X AMRAP
Rotary Calf Machine - 3 X AMRAP

Good one....can barely walk !!   :)

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Re: Wes - My Training & Diet Journal
« Reply #459 on: September 26, 2023, 07:36:07 AM »
September 26, 2023

Chest & Back:

DB Inclines - 4 X 12,8,8,8,
Dips - 3 X 12
DB Flyes - 15,12,12
Seated Bench Press Machine - 2 X 12,10

Lat Pulldowns - 4 X 15,10,8,12
One-Arm Smith Machine Rows - 3 X 12,10,8

DB Pullovers - 3 X 12,12,15
Straight-Arm Pulldowns - 2 X 20,12

Great workout!!

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Re: Wes - My Training & Diet Journal
« Reply #460 on: September 28, 2023, 08:17:57 AM »
September 27,2023

REST DAY

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Re: Wes - My Training & Diet Journal
« Reply #461 on: September 28, 2023, 08:18:53 AM »
September 28, 2023

Shoulders,Hamstrings,Neck,Abs:

DB Laterals 4 Triple Drop-Sets (brutally fucking agonizing)
Wide Upright Rows - 3 X 12-15 (to nipple height or so)
Face Down on Incline Rear Delt Raises - 3 X 20,15,15
Face-Pulls - 3 X 20,12,12
Super-Set:
{Seated Press Machine - 1 X AMRAP
{Single DB Front Raise - 1 X AMRAP (did this with 1 DB interlocking my fingers)

Lying Plate Neck Raises - 4 X AMRAP

Roman-Chair Situps - 3 X failure
Rope Cable Crunches - 2 X failure
Hoist Ab Machine - 2 X failure
Crunches - 1 X failure

Another great session......very intense!  :P

wes

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Re: Wes - My Training & Diet Journal
« Reply #462 on: September 29, 2023, 08:03:35 AM »
September 29, 2023

Biceps,Triceps,Forearms,Calves:


Super-Set # 1:
{Barbell Curls - 5 X 12,10,8,12,12 (Straight Olympic bar)
{Seated French Press - 5 X 15,12,8,15,12 (E-Z Kurl Bar)

Super-Set # 2:
{Hoist Seated Curl Machine - 4 X 12,8,10,15
{Pressdowns - 4 X 15,12,10,30

Hoist Triceps Dip Machine - 1 X 25

Super-Set :
{Reverse Preacher Curls - 4 X 12
{Barbell Wrist Curls - 4 X AMRAP

Smith Machine Calf Raises - 5 X AMRAP

Another really goood week of training.....arms are getting thicker with crazy vascularity!!

I hadn`t done Reverse Preachers in years....insane Brachioradialis and extensor pump!!
  :P

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Re: Wes - My Training & Diet Journal
« Reply #463 on: September 29, 2023, 10:23:24 PM »
September 25, 2023

Quads,Hamstrings,Calves:

Sissy Squats on Smith Machine - 4 X 12,12,10 (these are brutal....great quad stretch)

Leg Press -  4 X 12 (constant weight,short rests)
Leg Extensions - 4 X 20,12,12,20
Adductor Machine - 4 X 20,12,12,12

Seated Leg Curls - 3 X 20,12,12
Dumbell RDL - 3 X 12

Leg Press Csalf Extensions - 4 X AMRAP
Rotary Calf Machine - 3 X AMRAP

Good one....can barely walk !!   :)

I've never seen those sissy squats done on a smith.  Does it cause any bruising or pain on calves or whatever part of the leg is against the bar?

wes

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Re: Wes - My Training & Diet Journal
« Reply #464 on: October 02, 2023, 07:46:44 AM »
I've never seen those sissy squats done on a smith.  Does it cause any bruising or pain on calves or whatever part of the leg is against the bar?
Not at all bro.....they`re awesome,but hard at first ......you just need to find your own groove.

wes

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Re: Wes - My Training & Diet Journal
« Reply #465 on: October 02, 2023, 07:47:23 AM »
Rested and ate good on the weekend as usual.

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Re: Wes - My Training & Diet Journal
« Reply #466 on: October 02, 2023, 07:48:05 AM »
October 02, 2023

Quads,Hamstrings,Calves:

Leg Extensions - 4 X 20,15,12,15
Smith Machine Sissy Squats - 4 X 12
Leg Press - 4 X 12
Adductor Machine - 4 X 20,12,12,20

Seated Leg Curls - 5 X 20,12,12,12,12,20

One-Legged Calf Raises - 3 X failure
Rotary Calf Machine - 3 X failure
Leg Press Calf Extensions - 3 X failure

Great workout......insane pump and burn !!

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Re: Wes - My Training & Diet Journal
« Reply #467 on: October 03, 2023, 09:57:47 AM »
October 03, 2023

Chest & Back:

Smith Incline Press - 5 X 10,5,5,8,12
Hoist Seated Bench Press - 3 X 10,8,15
DB Flyes - 3 X 15,12,12

Rack Deadlifts - 4 X 10,8,5,8 (first time in years)
Landmine One-Arm Rows - 4 X 10,8,8,10 (first time trying....liked `em)
Lat Pulldowns - 3 X 12,10,15
Straight-Arm Pulldowns - 3 X 12,12,15

Training is going great lately...knock on wood!!

wes

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Re: Wes - My Training & Diet Journal
« Reply #468 on: October 04, 2023, 03:26:03 AM »
October 04, 2023:

REST DAY

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Re: Wes - My Training & Diet Journal
« Reply #469 on: October 05, 2023, 10:54:59 AM »
October 05, 2023

Shoulders,Neck,Abs:

DB Laterals - 4 Triple Drop-Sets (10 reps each on each of the 3 sets of dumbells...brutally insane pain)
Laterals Behind Back - 3 X 12
Face Down on Incline Reverse Laterals - 2 X 12-15
Bent-Over Laterals - 2 X 12
Face Pulls - 2 X 25 (rest pause,until 25 was reached.....brutal)
Super-Set:
{Hoist Seated Press - 1 X failure (I did these facing the backrest....much better feel)
{Alternate DB Front Raise - 1 X failure

Lying Plate Neck Raise - 5 X 30 (no weight,then 4 X 12-15 with weight)

Super-Set:
{Crunches - 2 X failure
{Roman-Chair Situps - 2 X failure (extreme stretch of abdominal wall..OUCH !)

Hoist Ab Crunch Machine - 2 X failure

Good one!

34 total sets done in 45 minutes..............INT ENSITY AT ITS FINEST !

wes

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Re: Wes - My Training & Diet Journal
« Reply #470 on: October 06, 2023, 09:12:24 AM »
October 06, 2023

Biceps,Triceps,Forearms:

Wide Grip Barbell Curls - 5 X 15,12,10,8,12 (straight Olympic bar)
Preacher Curls - 4 X 12,10,10,12 (EZ-Kurl Bar)
Hoist Seated Curl Machine - 1 X failure

Skullcrushers - 5 X 15,12,8,12,12
Bent-Forward Cable Extensions - 5 X 25, 15,12,8,15 (V-Handle,hate the rope)
Pressdowns - 1 X 30

Super-Set:
{Barbell Wrist Curls - 30,15,12,12 (straight Olympic bar)
{Reverse Preacher Curls - 4 X 15,12,12,10 (EZ-Kurl Bar)

Great workout....another great week of training goes into the book.

wes

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Re: Wes - My Training & Diet Journal
« Reply #471 on: October 07, 2023, 01:08:20 PM »
Weekend off as usual......and I need it !  :P

IroNat

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Re: Wes - My Training & Diet Journal
« Reply #472 on: October 07, 2023, 01:52:17 PM »
Weekend off as usual......and I need it !  :P



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Re: Wes - My Training & Diet Journal
« Reply #473 on: October 08, 2023, 01:27:12 AM »
Thanks Nat......enjoy the rest of your weekend also my friend.

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Re: Wes - My Training & Diet Journal
« Reply #474 on: October 09, 2023, 08:21:38 AM »
October 09, 2023

Quads,Hamstrings,Calves,Abs:

Leg Press- 5 X 20,15,12,12,12
Leg Extensions - 5 X  20,15,12,12,20 (rest pause in effect)
Adductor Machine - 5 X 30,15,12,12,20

Seated Leg Curls - 5 X 20,12,12,12,15 (rest pause)

Leg Press Calf Raises- 4 X failure
Rotary Calf Machine -  4 X failure

Hoist Ab Crunch Machine - 3 X failure

Great workout...,my legs feel like JELLO.......can barely walk!!