Wes - My Training & Diet Journal

[wes]

February 26, 2024

Quads,Hamstrings,Calves:
Leg Press - 5 sets 20,15,12,10,10 (after 2 warmup sets)
Landmine Hack Squats - 4 sets 12 reps (constant weight)
Leg Extensions - 4 sets - 4 sets 20,15,12,10.....dropped weight and did 10 more
Adductor Machine - 2 sets 30,20

Seated Leg Curls 6 sets 20,15,12,10,8,15

Rotary Calf Machine - 6 sets to failure plus stretching after each set

Good one my legs are hobbled!!   

[wes]

February 27, 2024

Chest & Abs:
Smith Inclines - 5 X 12 (constant weight....60 second rest periods)
DB Flyes - 4 X 15,12,10,10
Seated Bench Press Machine - 3 X 12,10,8
Dips - 1 X failure (with bodyweight)

Tri-Set:
{Crunches - 2 sets
{Lying Leg Raises- 2 sets
{Roman-Chair Situps- 2 sets

Good workout!!

I normally do back after chest but I`m gonna` train 5 days a week as opposed to my usual 4 days.........need to get busy as T-Shirt month....aka May, is on the horizon.

Also gonna start training abs more often as well as calves, and soon I can lay butt ass naked in the field in back of my house to get a golden tan..............I`m gonna drop down to around 185 pounds or so for  the summer......gonna` look like  a 68 year old god amongst men. 

[wes]

February 28, 2024

Back & Traps:
Deadlifts 4 X 12,8,6,6 (these were humbling....hadn`t done them in decades)
Negative Chins - 3 X 10
DB Pullovers - 3 X 12
Hoist Rowing Machine - 3 x 12,10,15

DB Shrugs - 3 X 20,12,15

Tried doing Reverse Hypers they Mickey Moused fixing it as it was broken for eons......cheap machine,put a ton of pressure on my solar plexus so I bailed.

Pretty good workout,I should be sore tomorrow. 

[IroNat]

Oz sees all...Oz knows all.

[wes]

February 29, 2024

Shoulders,Neck,Abs:
Seated Smith Machine Press- 4 X 20,12,8,8
DB Laterals 4 X 20,17,12,11 (constant weight,45 second rest periods)
Face-Pulls - 5 X 20,12,12,12,10,dropped weight and did 10 more

Lying Plate Neck Raises 4 X 35(no weight) then 12,12,12,(25 no weight)

Tri-Set:
{Crunches - 2 X failure
{Lying Leg Raises - 2 X failure
{1/4 Situps On Decline - 2 X failure

Great workout!!

[wes]

Oz sees all...Oz knows all.

[wes]

March 01, 2024
Arms:

Super-Set #1:
{Host Seated Curl Machine - 4 X 12,10,8,15
{Bent-Forward Cable Extensions - 4 X 20,15,12,12

Super-Set #2:
{Cable Curls - 3 X 12 (constant weight hardly any rest)
{Pressdowns - 3 X 30,20,15

Light to moderate weight,fast pace,just going for a huge pump......skipped forearms as I had to drive a zillion miles and do tons of errands....my elbow is still a bit tender also but I believe that the DMSO helped it.

Been intentionally clean now for 6 weeks.....  my supplier stopped selling .....I still have gear but no Test (would still be doing TRT if I had some) but found a new connection today.............I`ll be back!

[wes]

Took the weekend off per usual.

[wes]

March 04, 2024

Quads,Hamstrings,Calves:
Leg Press - 6 sets
Leg Extensions - 6 sets
Adductor Machine - 3 sets

Seated Leg Curls - 6 sets

Leg Press Calf Extensions - 6 sets

My knees are killing me lately on the Leg Press.....I`m wrapping them even on some of the moderate weight sets........just painful as Hell, and I`ve never had any knee injuries.

Gonna take Grape Apes advise and get a pair of knee sleeves.

[wes]

March 05, 2024
Chest:
Smith Inclines - 4 X 12,8,6,12
DB Flyes - 3 X 12,8,10
Dips - 3 X 10 (bodyweight)
Seated Bench Press Machine - 2 X 12,10 (paused each rep)

I had to skip abs today as I had a doctor's appointment...........go t to the the docs......my appointment is tomorrow!!  LOL 

[The Scott]

March 05, 2024
Chest:
Smith Inclines - 4 X 12,8,6,12
DB Flyes - 3 X 12,8,10
Dips - 3 X 10 (bodyweight)
Seated Bench Press Machine - 2 X 12,10 (paused each rep)

I had to skip abs today as I had a doctor's appointment...........go t to the the docs......my appointment is tomorrow!!  LOL 

LOL!  How I know that one, brother! 

[wes]

LOL!  How I know that one, brother! 

Getting old ain`t for sissies!  LOL 

[wes]

March 07, 2024

Shoulders,Neck,Abs:
DB Laterals - 3 drop sets to failure
DB Laterals Behind Back - 3 sets
Face-Pulls - 5 sets
Seated Smith Machine Press - 1 X failure

Lying Plate Neck Raises - 4 sets

Crunches - 4 sets

[AbrahamG]

March 07, 2024

Shoulders,Neck,Abs:
DB Laterals - 3 drop sets to failure
DB Laterals Behind Back - 3 sets
Face-Pulls - 5 sets
Seated Smith Machine Press - 1 X failure

Lying Plate Neck Raises - 4 sets

Crunches - 4 sets

Do you do any trap work Wes?  If so, when do you incorporate it?  Did you watch the fights that just finished on ESPN?  They were from Montreal.  If not, youtube the Rolls vs Butler main event.  Brutal knockout.  Reminded me a little of the Mercer Morrison. 

[wes]

Do you do any trap work Wes?  If so, when do you incorporate it?  Did you watch the fights that just finished on ESPN?  They were from Montreal.  If not, youtube the Rolls vs Butler main event.  Brutal knockout.  Reminded me a little of the Mercer Morrison. 

Yeah Abe I do some trap training around every other week.............I have decent traps in a "crab shot" but I need to build the lower portion between my shoulder blades more IMO.....my back sucks bigtime........been training it a lot lighter and training for "feel" by squeezing and holding the bar at my chest for a second or two for a better contraction rather than just heaving heavy weights around and missing the supposed target area as I always did in the past with mediocre gains.

Just started deadlifting after decades of not doing them but I had to skip my second session due to time constraints (doctors appt.) so I`m off to a great start. 

Anyway,I don`t want to get a sloped shouldered look that is why I don`t overemphasize trap training or front delt training.......would rather concentrate more on lateral head deltoids and shrinking my waist as I`m a small guy and an old fuck so massive traps would just hurt the shitty genetics that I have been "gifted" with. 

I was always pretty strong at pressing but I feel the front delt gets worked enough on chest day..........I want to concentrate on shoulder width and rear delts more these days.

I do DB Shrugs for high reps every other week or so and Wide Grip Upright Rows on delt day to chest height every other week or so.

.........and unfortunately I missed that fight bro! 

All the best my brother! 

[AbrahamG]

Yeah Abe I do some trap training around every other week.............I have decent traps on a "crab shot" but I need to build the lower portion between my shoulder blades more IMO.....my back sucks bigtime........been training it a lot lighter and training for "feel" by squeezing and holding the bar at my chest for a second or two for a better contraction rather than just heaving heavy weights around and missing the supposed target area as I always did in the past with mediocre gains.

Just started deadlifting after decades of not doing them but I had to skip my second session due to time constraints (doctors appt.) so I`m off to a great start. 

Anyway,I don`t want to get a sloped shouldered look that is why I don`t overemphasize trap training or front delt training.......would rather concentrate more on lateral head deltoids and shrinking my waist as I`m a small guy and an old fuck so massive traps would just hurt the shitty genetics that I have been "gifted" with. 

I was always pretty strong at pressing but I feel the front delt gets worked enough on chest day..........I want to concentrate on shoulder width and rear delts more these days.

I do DB Shrugs for high reps every other week or so and Wide Grip Upright Rows on delt day to chest height every other week or so.

.........and unfortunately I missed that fight bro! 

All the best my brother! 

Here it is.

[wes]

Here it is.

Christ he crushed him !! 

John Scully.....that brings back memories.....used to live in my hometown for a hot minute.

[AbrahamG]

Christ he crushed him !! 

John Scully.....that brings back memories.....used to live in my hometown for a hot minute.

Sorry to hijack your training thread but the main event tomorrow (Friday) Joshua vs Ngannou starts at 5pm if you are able to stream it.  PM me if you need a good one.  John Scully is one of the good guys in all of boxing.

[wes]

Sorry to hijack your training thread but the main event tomorrow (Friday) Joshua vs Ngannou starts at 5pm if you are able to stream it.  PM me if you need a good one.  John Scully is one of the good guys in all of boxing.

No problem at all bro...you`re not hijacking......this is Getbig where every thread about anything goes off topic for at least 100 pages. 

I don`t pay $80.00 for PPV fights bro,fuck the dumb shit  ....I can wait a day or a week to see them on YouTube.........also,thanks just the same, but the streams have never ever worked for me.

Scully = great fucking guy.....no doubt!

On a side note,I`m watching the prelims as I type this.

Have a great weekend dude! 

[wes]

March 08, 2024

Biceps,Triceps,Forearms:
Seated Supinated DB Curls - 4 sets
EZ-Bar Curls - 3 sets

Bent-Forward Cable Extensions - 4 sets
Pressdowns - 3 sets
Seated Triceps Dip Machine - 2 sets

Super-Set:
{Wrist Curls - 4 sets
{Reverse Wrist Curls - 4 sets

Damn good workout, but though my bad elbow is much better it is still a bit tender....I may never do Skullcrushers or French Presses again at this rate.

[AbrahamG]

March 08, 2024

Biceps,Triceps,Forearms:
Seated Supinated DB Curls - 4 sets
EZ-Bar Curls - 3 sets

Bent-Forward Cable Extensions - 4 sets
Pressdowns - 3 sets
Seated Triceps Dip Machine - 2 sets

Super-Set:
{Wrist Curls - 4 sets
{Reverse Wrist Curls - 4 sets

Damn good workout, but though my bad elbow is much better it is still a bit tender....I may never do Skullcrushers or French Presses again at this rate.

Love these using the rope attachment.

[wes]

Took the weekend off as always.

STOP HIJACKING MY FUCKING THREAD WILL YA` ABE?  LOL 

[wes]

March 11, 2024

Quads,Hamstrings,Calves:
Landmine Hack Squats - 4 X 12,12,10,8 (pyramid style)
Leg Extensions - 4 X 15,12,10,20 (pyramid style,dropped wt. on last set)
Adductor Machine - 4 X 30,20,15,12 (pyramid style)
Leg Press - 4 X 15 (constant weight)

Seated Leg Curls - 5 X 15,12,10,8,15  (pyramid style,dropped wt. on last set)

Rotary Calf Machine - 5 X failure + half reps and stretching

I took Hendas advice and pre-exhausted my quads before doing my Leg Presses as my knees were simply killing me....worked like a charm.....thanks Henda,you`re the man........besides myself of course!!  LOL 

Best leg workout I had in a while....I limped to my car.

[AbrahamG]

Took the weekend off as always.

STOP HIJACKING MY FUCKING THREAD WILL YA` ABE?  LOL 

Sorry Wes.

[wes]

Sorry Wes.

You`re forgiven.