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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: wes on July 12, 2022, 12:29:14 AM

Title: Wes - My Training & Diet Journal
Post by: wes on July 12, 2022, 12:29:14 AM
July 11, 2022

Chest,Back,Neck,Abs:
DB Benches - 3 sets
DB Flyes - 3 sets
Elevated Pushups - 1 set to failure
Two-Arm DB Rows -  3 sets
DB Pullovers - 3 sets
DB Shrugs - 3 sets
Crunches -  3 sets to failure with rest pauses to failure `till I almost screamed  :D
Lying Plate Neck Raise - 1 set to failure

Gonna` start hitting every bodypart twice a week....haven`t done this in decades.....kept the sets to a minimum as I took off 5 days last week and I don`t want to be too sore before I hit chest again later in the week.

More exercises and sets will be added over time once I adjust to this plan.


Meal  # 1
Post - Workout
1 scoop whey in water
1/2 cup oatmeal mixed in shake
{trained on an empty stomach}

Meal  # 2
7 egg whites +1 whole egg omellette with sliced tomatoes.onions and red pepper strips
water

Meal  # 3
lean ground beer patty
mashed potatoes
baby carrots
water

Meal  # 4
chicken
rice
baby carrots
water

Meal  # 5
1 scoop whey in water

I`Meal  # 1
Post - Workout
1 scoop whey in water
1/2 cup oatmeal mixed in shake
{trained on an empty stomach}

Meal  # 2
7 egg whites +1 whole egg omellette with sliced tomatoes.onions and red pepper strips
water

Meal  # 3
lean ground beer patty
mashed potatoes
baby carrots
water

Meal  # 4
chicken
rice
baby carrots
water

Meal  # 5
1 scoop whey in water

I`ll be adding in amount of weight used as well as reps and any other pertinent things from here on in.
Title: Re: Wes - Road To The 2023 Masters Nationals
Post by: IroNat on July 12, 2022, 04:05:33 AM
Way to go, Wes.
Title: Re: Wes - Road To The 2023 Masters Nationals
Post by: wes on July 12, 2022, 09:11:32 AM
Way to go, Wes.
Thank you my brother in iron.
Title: Re: Wes - Road To The 2023 Masters Nationals
Post by: wes on July 12, 2022, 09:13:13 AM
July 12 2022

Shoulders + Arms:
Seated Bradford Press - 3 sets
Behind The Back Latera Raise - 3 sets
Lateral Raise Static Hold  - 1 set {until failure.....lasted to a count of 65}
Bent-Over Laterals - 3 sets {did Drop-Sets on this one}
Barbell Curls - 3 sets
Seated Hammer Curls - 2 sets
Lying DB Extensions - 3 sets
Seated one-Arm Extensions - 2 sets

As I said yesterday, I`m gonna` start hitting every bodypart twice a week so I kept the sets to a minimum as I took off 5 days last week and I don`t want to be too sore before I train again later in the week.

More exercises and sets will be added over time once I adjust to this new routine.

Meal #1: Pre-Workout
1 scoop whey in water
2 cups of coffee

Meal #2: Post-Workout
1 scoop whey in water
1 cup oatmeal mixed into shake

Meal #3:
5 whole eggs scrambled
water

Meal #4:
chicken + rice in tomato sauce with diced tomatoes and crushed tomatoes
Diet Coke

Meal #5:
Chicken Breast
salad with low fat dressing
Cottage cheese
Diet Coke
Title: Re: Wes - Road To The 2023 Masters Nationals
Post by: AbrahamG on July 12, 2022, 09:41:04 PM
Have you commenced with the TRT as of yet?
Title: Re: Wes - Road To The 2023 Masters Nationals
Post by: wes on July 12, 2022, 10:33:17 PM
Have you commenced with the TRT as of yet?
Not yet bro.but looking pretty good.
Title: Re: Wes - Road To The 2023 Masters Nationals
Post by: wes on July 13, 2022, 08:03:28 AM
July 13 2022

Quads,Hamtrings,Calves,Foreaerms:
Front Squats -  3 sets - {very close stance, non-lock, toes pointing forward, heels on 2 X 4 block}
Goblet Squats - 3 sets -{wide stance, pause at rock bottom}
Dumbell Lunges - 3 sets
Dumbell RDL - 3 sets
Calf Raise - 5 sets
Swingbell Wrist Curls - 3 sets
Reverse Swingbell Wrist Curls - 3 sets

TRAIN HARD

Meal # 1 : Pre-Workout
1 scoop whey in water

Meal # 2: Post-Workout
1 scoop whey in water
1 banana

Meal # 3:
chicken + rice in tomato sauce with diced tomatoes and crushed tomatoes
Diet Coke

Meal # 4:
1 pork chop
mashed potatoes
green beans
1 cup of cinnamon applesauce
water

Meal # 5:
chicken + rice in tomato sauce with diced tomatoes and crushed tomatoes
Diet Coke
Title: Re: Wes - Road To The 2023 Masters Nationals
Post by: IroNat on July 13, 2022, 08:47:29 AM
Getbig is watching...always watching.
Title: Re: Wes - Road To The 2023 Masters Nationals
Post by: wes on July 13, 2022, 03:47:04 PM
Getbig is watching...always watching.
Kind of like Big Brother.

I glanced at your training log but will have to peruse it further tomorrow.
Title: Re: Wes - Road To The 2023 Masters Nationals
Post by: IroNat on July 13, 2022, 04:01:29 PM
Kind of like Big Brother.

I glanced at your training log but will have to peruse it further tomorrow.

It's not too exciting but thanks.
Title: Re: Wes - Road To The 2023 Masters Nationals
Post by: wes on July 14, 2022, 06:36:10 PM
It's not too exciting but thanks.
Neither is mine.  :D
Title: Re: Wes - Road To The 2023 Masters Nationals
Post by: wes on July 15, 2022, 10:47:04 AM
July 14 2022

Meal 1:
1 scoop whey in water

Meal 2
chicken + rice
water

Meal 3
cittage cheese
Greek yogurt
1 banana
water

Meal 4
chicken + rice
green beans
water
Title: Re: Wes - Road To The 2023 Masters Nationals
Post by: wes on July 15, 2022, 10:50:32 AM
July 15 2022
Chest,Back,Traps,Neck:
DB Inclines -  4 sets
DB Flyes - 4 sets
Elevated Pushups - 4 sets
One-Arm DB Rows - 4 sets
DB Pullovers - 4 sets
DB Shrugs - 3 sets
Lying Plate Neck Raises - 3 sets

TRAIN HARD

Meal 1: Pre-Workout
1 scoop whey in water
2 cups of coffee

Meal 2: Post - Workout
1 scoop whey in water
1 cup oatmeal mixed in shake
1 banana

Meal 3:
omellette made with 4 whole eggs and 3 eggwhites
red pepper strips
thinly sloced tomato
chopped onions
water

Meal 4:
chicken breast
sweet potatoes
broccoli
applesauce with cinnamon
water

Meal 5 :
2 chocolate chip rice cakes with natty PB
1 banana
Greek yogurt
water
Title: Re: Wes - Road To The 2023 Masters Nationals
Post by: AbrahamG on July 15, 2022, 03:40:22 PM
July 15 2022
Chest,Back,Traps,Neck:
DB Inclines -  4 sets
DB Flyes - 4 sets
Elevated Pushups - 4 sets
One-Arm DB Rows - 4 sets
DB Pullovers - 4 sets
DB Shrugs - 3 sets
Lying Plate Neck Raises - 3 sets

TRAIN HARD

Wouldn't training with an erection restrict bloodflow to the muscles being trained?
Title: Re: Wes - Road To The 2023 Masters Nationals
Post by: ThisisOverload on July 15, 2022, 03:49:39 PM
Good luck wes!
Title: Re: Wes - Road To The 2023 Masters Nationals
Post by: wes on July 15, 2022, 04:29:15 PM
Good luck wes!
Thank you my brother.....I`m on point and I plan on staying there.
Title: Re: Wes - Road To The 2023 Masters Nationals
Post by: wes on July 15, 2022, 04:32:06 PM
Wouldn't training with an erection restrict bloodflow to the muscles being trained?
(https://houston.momcollective.com/wp-content/uploads/2022/02/After-the-SH-Rule-shhhhh.gif)
Title: Re: Wes - Road To The 2023 Masters Nationals
Post by: wes on July 15, 2022, 04:40:22 PM
Gonna` enter the NABBA Nats again and possibly the Southern States if all goes according to plan.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 17, 2022, 01:26:45 AM
July 16 2022

Shoulders,Arms,Abs:

Shoulders:

Tri-Set:
{Seated DB Press - 3 sets
{DB Lateral Raise - 3 sets
{Bent-Over Laterals - 3 sets
Static Side/Lateral Hold with Kettlebells - 3 sets {held for a count of 60 on all 3 sets}
Kettlebell Front Raises - 1 set to utter failure

Biceps + Triceps:

Super-Set  # 1:
{Seated Alternate DB Curls - 4 sets {started these with palms facing towards the back and supinated into a slow curl}
{Lying DB Triceps Extensions - 4 sets

Super-Set  # 2:
{Bent-Forward Concentration Curls - 3 sets {did these bent over 90 degrees at the waist opposing hand on bench}
{Seated One-Arm DB Extentions - 3 sets

Abdominals:

Super-Set:
{Crunches - 3 sets
{Roman-Chair Situps - 3 sets

TRAIN HARD


Meal 1: Pre-Workout
1 scoop whey in water
2 cups of coffee

Meal 2: Post - Workout
1 scoop whey in water
1 cup oatmeal mixed in shake
1 banana

Meal 3:
omellette made with 3 whole eggs and 7 eggwhites
red pepper strips
thinly sliced tomato
chopped onions
water

Meal 4:
chicken breast
sweet potatoes
broccoli
water

Meal 5 :
1 scoop whey in water with 2 Tbsps. of fiber {with vanilla protein powder this tastes like a creamsicle}
2 chocolate chip rice cakes with natty PB
1 banana
Greek yogurt
water
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 17, 2022, 06:03:59 AM
July 17 2022

Quads,Hamstrings,Calves:
Front Squats - 5 sets  {heels on block....ass to the grass....non-lock style.....brutal burn}
DB Step-Ups - 5 sets  {did these unilaterally concentrating on one leg at a time}
DB RDL`s - 5 sets
Calf Raise - 6 sets {high block and did half reps to failure at the end of each set plus stretching}

Basic and to the point...got the job done....legs are pumped shaking like a leaf on a tree.

TRAIN HARD

Meal # 1: Post -Workout
1 scoop whey in water
1 cup oars mixed into shake
{TRAINED IN A FASTED STATE ON 3 CUPS OF COFFEE}

Meal # 2:
chicken + rice
Diet-Coke

Meal # 3:
ground turkey patty
1 cup cottage cheese
Diet-Coke

Meal # 4:
1 pork chop
tomato slices
1 cup cottage cheese
applesauce with cinnamon
Diet-Coke
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 18, 2022, 08:29:15 PM
July 18 2022

Chest,Back,Traps,Neck,Abs:

Super-Set # :1
{DB Inclines - 5 sets
{Two-Arm DB Rows - 5 sets

Super-Set # :2
{DB Flyes - 5 sets
{DB Pullovers - 5 sets

Super-Set # :3
{Elevated Pushups - 1 set max reps
{Light Barbell Rows - 1 set max reps

Lying Plate Neck Raises -  3 sets
Crunches - 3 sets

TRAIN HARD

Meal # 1: Post -Workout
1 scoop whey in water
1 cup oars mixed into shake
{TRAINED IN A FASTED STATE ON 3 CUPS OF COFFEE}

Meal # 2:
4 whole eggs over easy
1 bagel with fake butter spray and sugar free jelly
6 oz. OJ

Meal # 3:
chicken breast
salad with lettuce, tomatoes and onion with low fat dressing
cottage cheese
Crystal-Lite

Meal # 4:
1 chicken breast
cottage cheese
tomato slices
water

Meal #5:
3 hard boiled eggs
2 chocolate chip rice cakes with natty PB
water


Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: ThisisOverload on July 18, 2022, 10:17:44 PM
Meal # 1: Post -Workout
1 scoop whey in water
1 cup oars mixed into shake
{TRAINED IN A FASTED STATE ON 3 CUPS OF COFFEE}

Meal # 2:
4 whole eggs over easy
1 bagel with fake butter spray and sugar free jelly
6 oz. OJ

Meal # 3:
chicken breast
salad with lettuce, tomatoes and onion with low fat dressing
cottage cheese
Crystal-Lite

Meal # 4:
1 chicken breast
cottage cheese
tomato slices
water

Meal #5:
3 hard boiled eggs
2 chocolate chip rice cakes with natty PB
water

Nice to see another stud who eats a lot of eggs.

6 every day.

I can boil 4, sprinkle some salt/pepper on them and devour.

Keep pushing man!
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 19, 2022, 01:33:03 AM
Nice to see another stud who eats a lot of eggs.

6 every day.

I can boil 4, sprinkle some salt/pepper on them and devour.

Keep pushing man!
I love eggs.....I`ll be eating a lot more as my prep goes on.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: IroNat on July 19, 2022, 04:11:41 AM
I love eggs.....I`ll be eating a lot more as my prep goes on.

Eggs are probably the cheapest protein source right now.  Very high quality protein too.

I eat around 7 whole eggs a day.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 19, 2022, 08:59:48 AM
Eggs are an almost perfect food in my humble opinion.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 19, 2022, 09:00:21 AM
July 19 2022

Shoulders + Arms:
Seated DB Press - 3 sets
Lateral Raise - 3 sets
Seated Lateral Raise - 3 sets {went light on these with hardly any rest for mega-high reps + partials at the end of each set}
Bent-Over Laterals - 3 sets

Super- Set #1:
{Barbell Curls - 4 sets
{Seated Barbell Extensions - 4 sets

Super- Set #2:
{Seated Alternate DB Curls - 3 sets
{Lying DB Extensions - 3 sets

Triceps Dips Between Benches - 1 set {max reps with just bodyweight}

TRAIN HARD

Meal # 1: Post -Workout
1 scoop whey in water
1 cup oats mixed into shake
1 banana
{TRAINED IN A FASTED STATE ON 3 CUPS OF COFFEE AND BEET POWDER IN WATER}

Meal # 2:
shake made with 2 whole eggs,2 Tbsp. of natty PB,1 banana,8 oz.milk,5 oz. water,1 scoop of whey

Meal # 3:
ham + cheese sub with sliced tomato, onion, and lettuce with a dab of mayo
1 banana
Diet-Coke

Meal # 4:
1/2 pound ground turkey burger
cottage cheese
Crystal-Lite
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: IroNat on July 19, 2022, 01:12:06 PM
Good workouts, Wes.

Are you recovering well?

I'll bet you are seeing some improvement.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 19, 2022, 08:55:07 PM
Good workouts, Wes.

Are you recovering well?

I'll bet you are seeing some improvement.

Yeah not bad....I started hitting every bodypart twice weekly so I reduced volume per day down a bit.

Looking much better.........my legs are still sore and my calves are fucked.  :D
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 21, 2022, 12:16:59 AM
July 20 2022

Quads + Hamstrings:
Goblet Squats - 6 sets {ass to the grass...non-lock style}
DB Step-Ups - 6 sets  {did these unilaterally again}
DB RDL - 6 sets

Very little rest which was brutal, as the reps were fairly high and it`s humid as a bitch.

Had to skip calves today cuz they are as sore as all Hell.

TRAIN HARD

Meal # 1: Post -Workout
1 scoop whey in water
1 cup oats mixed into shake
1 banana
{TRAINED IN A FASTED STATE ON 3 CUPS OF COFFEE AND BEET POWDER IN WATER}

Meal # 2:
omellette made with 8 eggwhites and 2 while eggs,sharp cheddar cheese,+ red pepper strips
Crystal - Lite

Meal # 3:
turkey + cheese sub with sliced tomato, onion, and lettuce with a dab of mayo
Diet-Coke

Meal # 4:
1 scoop of whey in water

I was gonna` make some chicken breasts with rice but it was too hot to cook and the heat and humidity was killing my appetite......I was lucky I could even drink the shake....the humidity here is oppressive
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: IroNat on July 21, 2022, 03:35:02 AM
Hotter than Dutch love, bro.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 22, 2022, 03:32:54 AM
Hotter than Dutch love, bro.
It`s been crazy hot........but as well know....."It`s not the heat,it`s the humidity".  :D
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 22, 2022, 03:35:02 AM
July 21 2022

Meal   #1:
4 whole eggs over easy
1 bagel with fake butter spray and sugar-free jelly
2 cups of coffee

Meal  #2:
1 scoop whey in water

Meal #3:
broiled Cod
1 cup of rice
steamed broccoli
Crystal-Lite

Meal  #4:
turkey and cheese on whole grain bread with mustard
Diet-Coke
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: IroNat on July 22, 2022, 07:36:05 AM
You're definitely going to be as ripped as a Bhanky.

 ;)
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 22, 2022, 04:54:36 PM
You're definitely going to be as ripped as a Bhanky.

 ;)
I`m trying brother.plus I`ll be much more handsome than he is. LOL  ;D
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 22, 2022, 04:57:57 PM
July 22 2022

Chest,Back,Neck,Abs:

Pre-Exhaust Super-Set:
{DB Flyes -5 sets
{DB Benches - 5 sets
Chest Supported DB Rows - 5 sets
DB Pullovers - 5 sets
Lying Plate Neck Raises - 3 sets
Crunches - 3 sets

Trained hard and fast......starting to look really good.

TRAIN HARD

Meal # 1: Pre -Workout
1 scoop whey in water...2  Tbsp. of beet powder,1 Tbsp. of fiber mixed into shake

Meal # 2: Post -Workout
1 scoop whey in water
1 cup oats mixed into shake
1 banana

Meal # 3:
omelette made with 10 eggwhites and 2 whole eggs with red pepper strips
1 banana
coffee
water

Meal # 4:
chicken breast
1 cup of rice
steamed broccoli
Diet-Coke
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 23, 2022, 08:23:37 AM
July 23 2022

Shoulders,Arms,Forearms:
Seated DB Press- 3 sets
Lateral Raises - 3 sets {as soon as I hit failure I picked up a heavier pair of dumbells and did partials to failure}
Bent-Over Laterals - 3 sets
Super-Set:
{Alternate DB Curls - 6 sets
{Seated Barbell French Press - 6 sets
Super-Set:
{Wrist Curls - 3 sets
{Wrist Roller - 3 sets {hadn`t used one of these on years....my forearm extensors were fucking screaming}
Hand Gripper- 1 X failure

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: funk51 on July 23, 2022, 03:22:46 PM
 keep breathing defiance, looking forward to the final results. ;D
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 24, 2022, 04:59:12 PM
keep breathing defiance, looking forward to the final results. ;D
Thanks Funk.....I have a whole year so I`ll be ready..... win, lose, or draw.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 24, 2022, 05:05:05 PM
July 24 2022

Quads,Hanstrings,Calves:
Front Squats - 5 sets  {did these with my heels on a 2 X 4, non-lock style for constant tension}
Dumbell RDL - 5 sets
Calf Raises - 6 sets

Unbelievably hot and fucking humid today......I could literally wring out my T-shirt with sweat after training.

TRAIN HARD

Meal # 1: Pre -Workout
1 scoop whey in water

Meal # 2: Post -Workout
1 scoop whey in water
1 cup oats mixed into shake
1 banana

Meal # 3:
chicken breast
1 cup of rice
green beans
water

Meal # 4:
Lean ground beef patty
1 baked potato
2 oranges
water
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 25, 2022, 06:59:31 PM
July 25 2022

REST DAY

Meal # 1:
1 scoop whey in water
1 cup dry oats added to shake
1 banana
coffee

Meal # 2:
omellette made with 8 eggwhites and 2 whole eggs
6 turkey sausage links
water

SNACK:
1 piece of coffee cake
8 oz. of 2% milk

Meal # 3:
chicken breast
1 cup of rice
steamed broccolli
Crystal-Lite

Meal # 4:
chicken breast
sliced tomatoes
Crystal-Lite
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 26, 2022, 10:33:04 AM
July 26, 2022

Chest,Back,Neck,Abs:
Incline DB Press - 4 sets  {I set the bench at 30 degrees for more emphasis on the chest as opposed to front delts}
Incline DB Flyes -  4 sets {I set the bench at 30 degrees for more emphasis on the chest as opposed to front delts}
One-Arm DB Rows -  4 sets
DB Pullover -  4 sets
Lying Neck Plate Raise -  3 sets
Roman - Chair Situps -  3 sets

Went up in weight in all movements, form was impeccable, and rested about 60-90 seconds between sets......my strength is good right now especially compared to how pathetic it was when I started back after my 5 year layoff.   :-[

Measured my neck cold for laughs and it was at 17 + 1/2 inches....not bad for a skinny pencil neck white boy.   :D

TRAIN HARD

Meal # 1: Pre -Workout
1 scoop whey in water
3 coffees

Meal # 2: Post -Workout
1 scoop whey in water
1 cup oats mixed into shake
1 banana

Meal # 3:
chicken breast
teamed broccolli
cottage cheese with pineapple
Crystal-Lite

Meal # 4:
spaghetti + meatballs
Crystal-Lite

Meal # 5:
Chicken breast
tomato slices
yogurt
water
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: IroNat on July 26, 2022, 02:35:38 PM
17.5 is no pencil neck but you're no Bhanky.

(https://media4.giphy.com/media/HAP9CdzbztQ8o/giphy.webp?cid=6c09b9525bf43975514a58cef132688fb258ef90b6b2a5af&rid=giphy.webp&ct=g)

Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 26, 2022, 04:45:15 PM
17.5 is no pencil neck but you're no Bhanky.

(https://media4.giphy.com/media/HAP9CdzbztQ8o/giphy.webp?cid=6c09b9525bf43975514a58cef132688fb258ef90b6b2a5af&rid=giphy.webp&ct=g)


Come on now Hanky outweighs me by about 1000 pounds and that number climbs weekly.

He has a neck like a stack of dimes,  ;D
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 27, 2022, 09:58:53 AM
July 27 2022

Shoulders,Arms,Forearms:

Super-Set:
{Seated Bradford Press - 3 sets
{Seated Kettlebell Laterals -  3 sets
Wide Grip Upright Rows -  3 sets
Bent-Over Laterals -   3 sets

Super-Set # 1:
{Barbell Curls -  3 sets
{Single DB Extensions -  3 sets {DB held with both hands behind head, always hated them so never did them, loved them}

Super-Set #2:
{Seated DB Curls -  3 sets {did these starting with palms in a pronated position strictly curling into a supinated position}
{One-Arm Dumbell Extensions -  3 sets

Tri-Set :
{Wrist Curls  -  3 sets
{Wrist Roller -  3 sets
{Hand Gripper -  3 sets

Fucking brutal pump and burn in the forearms....vascularity getting better by the week, whereas it had totally disappeared during my long layoff.....training enthusiasm is high....I`m really liking hitting all bodyparts twice a week....gonna` keep it until I feel it`s no longer working....so far, it`s great, and I feel great.

As usual...always fucking TRAIN HARD or go home.

Meal # 1: Pre -Workout
1 scoop whey in water
3 coffees

Meal # 2: Post -Workout
1 scoop whey in water
1 cup oats mixed into shake
1 banana

Meal # 3:
omelette made with 8 eggwhites and 2 whole eggs, sliced tomato, and shredded cheese
1 bagel with fake butter spray and sugar free jelly
water

Meal # 4:
spaghetti + meatballs
Crystal-Lite
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: IroNat on July 27, 2022, 10:03:30 AM
Excellent routine.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: AbrahamG on July 27, 2022, 08:31:44 PM
I'm looking forward to the final posedown at next years Master Nationals.  Will it be the aesthetic beauty of Wes at welterweight sporting a freshly groomed pornstache or the 9th wonder of the world, a five tool athlete in multiple sports, the 2022 Superheavyweight winner and Covid survivor Bhank?
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 28, 2022, 04:03:58 AM
Excellent routine.
Thanks Nat....look`s like you and I are the only ones keeping journals.

I'm looking forward to the final posedown at next years Master Nationals.  Will it be the aesthetic beauty of Wes at welterweight sporting a freshly groomed pornstache or the 9th wonder of the world, a five tool athlete in multiple sports, the 2022 Superheavyweight winner and Covid survivor Bhank?
Come on now Abe,you know Hanky will get sick again and be a no show just like the last contest he did backed out of at the last minute.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 28, 2022, 10:05:31 AM
July 28 2022

Quads,Hamstrings,Calves:
Goblet Squats - 5 sets {heels on a 2 X 4 block ATG, non-lock}
DB Lunges - 5 sets  {did these unilaterally with my lead foot on a small platform for increased depth and stretch}
RDL - 6 sets
Calf Raises - 8 sets {after all full reps were done I did half reps to failure followed by 60 seconds of stretching at the bottom}

TRAIN HARD


Meal # 1: Pre -Workout
1 scoop whey in water
coffee

Meal # 2: Post -Workout
1 scoop whey in water
1 cup dry oats mixed into shake
1 banana

Meal # 3:
chicken and rice in tomato sauce with crushed tomatoes mixed together
Crystal-Lite

SKACK:
2 chocolate rice cakes with natty peanut butter

Meal # 4:
4 whole eggs over easy
1 bagel with fake butter spray and sugar free jelly
water

Meal # 5:
chicken and rice in tomato sauce with crushed tomatoes mixed together
Crystal-Lite
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: AbrahamG on July 28, 2022, 10:53:56 AM
Thanks Nat....look`s like you and I are the only ones keeping journals.
Come on now Abe,you know Hanky will get sick again and be a no show just like the last contest he did backed out of at the last minute.

Or he'll make a last minute mistake and show up at light heavy. Again. 🤣
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 29, 2022, 12:52:41 AM
Or he'll make a last minute mistake and show up at light heavy. Again. 🤣
Or Bantamweight.  ;D
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: AbrahamG on July 29, 2022, 01:51:13 AM
Or Bantamweight.  ;D

See you in Pittsburg next summer!
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 29, 2022, 06:19:29 PM
See you in Pittsburg next summer!

I`ll be there my brother....you love in the area Abe?

Strictly a hypothetical ?.............no need to answer if you don`t feel comfortable doing so.

Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 29, 2022, 06:30:20 PM
July 29 2022,

REST DAY:

Meal # 1:
omellette made with 8 eggwhites and two whole eggs.tomato slices, and some shredded cheese
1 banana
1 bagel with fake butter pray and sugar free jelly
coffee
water

Meal # 2:
chicken + rice in tomato sauce with crushed tomatoes mixed together
Crystal-Lite

Meal # 3:
huge homemade taco with lean ground beef,shredded cheese,lettuce,tomato,on a fajita
yogurt
Crystal-Lite

SKACK:
2 chocolate rice cakes with natty peanut butter

Meal # 4:
huge homemade taco with lean ground beef,shredded cheese,lettuce,tomato,on a fajita
yogurt
Crystal-Lite

Meal # 5:
chicken and rice in tomato sauce with crushed tomatoes mixed together
Crystal-Lite
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: AbrahamG on July 29, 2022, 06:31:55 PM
I`ll be there my brother....you love in the area Abe?

Strictly a hypothetical ?.............no need to answer if you don`t feel comfortable doing so.

No worries pal.  I live just outside of Detroit.  Only a four hour drive for me.  Plus, I happen to think Pittsburg is a pretty cool city on top of being able to support my getbig brother.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 29, 2022, 11:24:20 PM
No worries pal.  I live just outside of Detroit.  Only a four hour drive for me.  Plus, I happen to think Pittsburg is a pretty cool city on top of being able to support my getbig brother.
Cool,yeah I love Pittsburgh,and thanks for the support my friend.

Garcia/Benavidez tonight bro.  {Sat.}
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: AbrahamG on July 29, 2022, 11:37:07 PM
Cool,yeah I love Pittsburgh,and thanks for the support my friend.

Garcia/Benavidez tonight bro.  {Sat.}

This is a good fight.  Benavidez has only lost to Crawford and Garcia just competes with everyone he fights.  I think 154 is gonna be too big for Danny to win the title but who knows.  I'm getting nervous that Crawford vs Spence is not going to get made.  If they don't fight each other next, I hope they both lose in their next fights.  Are you familiar with "Boots" Ennis?  He's the real deal and would probably be even money vs either Spence or Crawford. 
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 29, 2022, 11:46:11 PM
This is a good fight.  Benavidez has only lost to Crawford and Garcia just competes with everyone he fights.  I think 154 is gonna be too big for Danny to win the title but who knows.  I'm getting nervous that Crawford vs Spence is not going to get made.  If they don't fight each other next, I hope they both lose in their next fights.  Are you familiar with "Boots" Ennis?  He's the real deal and would probably be even money vs either Spence or Crawford. 
Yup, it should be a good one Danny said he always busted ass to get to 147 the last few year and feels great at 154....Jose` has to look out for that "no look left hook" of Dannys.

Ennis......is in a word AWESOME.

Sick of hearing the Spence/Crawford BS....I know it`s business and it`ll be a multi-fight deal but as referee Mills Lane used to say..."Lets get t on"...Christ I`m sick of hearing about to the point that I`m almost losing interest in it.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: AbrahamG on July 30, 2022, 12:21:39 AM
Yup, it should be a good one Danny said he always busted ass to get to 147 the last few year and feels great at 154....Jose` has to look out for that "no look left hook" of Dannys.

Ennis......is in a word AWESOME.

Sick of hearing the Spence/Crawford BS....I know it`s business and it`ll be a multi-fight deal but as referee Mills Lane used to say..."Lets get t on"...Christ I`m sick of hearing about to the point that I`m almost losing interest in it.

It's shit like Crawford-Spence and Manny-Floyd taking so long and after guys are past their primes that makes me appreciate the UFC that much more.  That shit just doesn't happen.  1 belt per division and if you fight your way to the top, you get your shot.  You know, how boxing used to be. 

If Joshua loses to Usyk again, I'd still love to see Joshua and Wilder finally go at it. 
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 30, 2022, 02:39:38 AM
It's shit like Crawford-Spence and Manny-Floyd taking so long and after guys are past their primes that makes me appreciate the UFC that much more.  That shit just doesn't happen.  1 belt per division and if you fight your way to the top, you get your shot.  You know, how boxing used to be. 

If Joshua loses to Usyk again, I'd still love to see Joshua and Wilder finally go at it. 
X 2
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 30, 2022, 04:36:07 PM
July 30 2022

Chest,Back,Neck,Abs:
DB Inclines - 4 sets
DB Flyes - 3 sets
Chest Supported Rows - 4 sets
DB Pulovers - 3 sets
Crunches - 3 sets
Lying Plate Neck Raises - 3 sets

Great workout....was strong and trained hard + fast.

TRAIN HARD

Woke up in the middle of the night and ate 3 caramel rice cakes with natty PB and some water

Meal # 1: Pre-Workout:
1 scoop of whey in water
3 cups of coffee

Meal # 2: Post-Workout:
1 scoop of whey in water
1 cup dry oat mixed into shake
1 banana

Meal # 3:
huge homemade taco with lean ground beef,shredded cheese,lettuce,tomato,on a fajita
Crystal-Lite

Meal # 4:
chicken + rice in tomato sauce with crushed tomatoes mixed together
Crystal-Lite

Meal # 5:
huge homemade taco with lean ground beef,shredded cheese,lettuce,tomato,on a fajita
Crystal-Lite
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: IroNat on July 30, 2022, 04:39:51 PM
Good one.

Smart volume.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 31, 2022, 12:18:01 AM
Thanks Nat.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on July 31, 2022, 09:33:52 PM
July 31 2022

Shoulders,Arms,Forearms:

Seated DB Press - 3 sets
Super-Set:
{Behind The Back DB Laterals - 3 sets
{Bent-Over Laterals - 3 sets

Super-Set:
{One-Arm Preacher Curls - 5 sets - 3 sets
{One-Arm Extensions - 5 sets

Wrist Curls - 3 sets
Wrist Roller - 3 sets
Hand Grippers - 3 set

TRAIN HARD

Meal # 1: Pre-Workout:
1 scoop of whey in water
3 cups of coffee

Meal # 2: Post-Workout:
1 scoop of whey in water
1 cup dry oat mixed into shake
1 banana

Meal # 3:
4 whole eggs over easy
1 bagel with fake butter spray and sugar free jelly
8 oz. OJ

Meal # 4:
chicken + rice in tomato sauce with crushed tomatoes mixed together
2 bananas
2 six oz. yogurts
2 chocolate rice cakes with natty PB
Crystal-Lite

Meal # 5:
1 can water packed tuna
2 chocolate rice cakes with natty PN
water
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 01, 2022, 05:48:30 PM
August 01, 2022

Quads,Hamstrings,Calves,Erectors:
Leg Press - 4 sets
Leg Extensions -  4 sets
Seated Leg Curls -  4 sets
Leg Press Calf Extensions - 6 sets
Hyperextensions-  3 sets

I was on the road about a hundred miles from home or so running a few errands.....got a free pass at a Planet Fitness................. .great leg day.

(http://[size=24pt]TRAIN HARD[/size])

My diet went to Hell,,,,,,but I`ll get it back on track tomorrow.

Meal Meal # 1:
2 Filet-O-Fish sandwiches
Diet Coke

Meal # 2: Post-Workout:
1 scoop of whey in water
1 cup dry oats mixed into shake
1 banana

Meal # 3:
8 eggwhites and 2 whole eggs omelette
5 turkey sausage links
1 bagel with fake butter spray and sugar free jelly
coffee
water

Meal # 4:
1 scoop of whey in water
1 cup dry oats mixed into shake
1 banana
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 03, 2022, 02:07:41 AM
August 02, 2022

REST DAY:

Was busy all day and actually did something I wanted to try anyway,though I know it`s not a great scenario I had literally no time to eat properly and no food pre-prepped which is a rarity.

5 shakes spaced out during the day,all containing 1 scoop of whey in water with 1 cup of dry oats mixed into shake

Also drank a ton of water and had a couple of bananas......back to strictly business as usual today.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 03, 2022, 04:37:43 PM
August 03 2022

Chest,Back,Traps:
Low Incline DB Press - 4 sets  {set the bench at 30 degrees}
DB Flyes - 4 sets
Two-Arm DB Rows - 4 sets
DB Pullovers - 4 sets
DB Shrugs - 2 sets max reps

Great workout..........feeling awesome !!

Legs are so sore from those leg machines I may not be able to train them on Thurs. if not I left abs and neck open....if so,it`s a lot of reps with just bodyweight to flush out the toxins/waste products.

Haven`t used any machines in 5 years.....I`m hurtin` for certain.    :'( :'(


TRAIN HARD

Meal # 1: Pre-Workout:
1 scoop of whey in water
3 cups of coffee

Meal # 2: Post-Workout:
1 scoop of whey in water
1 cup dry oats mixed into shake
1 banana

Meal # 3:
chicken + rice
green beans
Crystal-Lite

Meal # 4:
chicken + rice
green beans
Crystal-Lite

SNACK:
bowl of ice cream
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: IroNat on August 03, 2022, 05:07:20 PM
Do you use the egg whites that come in the carton or do you separate the egg yolks yourself?
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 03, 2022, 05:24:18 PM
Do you use the egg whites that come in the carton or do you separate the egg yolks yourself?
I seperate them,and give some to my dogs for a healthy/shiny coat and also to my few outside casts who live in the barn.....the rest I throw away.

Last week a friends brother who raises chickens sold me 8 1/2 dozen eggs for a whopping 5 dollars.

Called him several times today for more but he was busy with the wife and kids.

He raises ducks also...............hmmmn nn....wonder if he grows any Walla Walla onions ???  ;D
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 04, 2022, 02:57:19 PM
August 04 2022

Shoulders + Arms:
Kettlebell Lateral Raise - 4 sets {drop-set to complete failure after hitting failure on the first set}
Kettlebell Bent-Over Laterals - 4 sets {Same scenario as above}
Tri-Set:
{Kettlebell Front Raise - 1 set
{Kettlebell Front Raise Drop-Set  - 1 set
{Seated DB Press - 1 set
Still can hardly raise my arms.....I love it.

Super-Set # 1:
{Ez-Bar Curls -  4 sets
{Ez-Bar Seated French Press - 4 sets

Super-Set # 2:
{Seated Hammer Curls - 3 sets
{Lying DB Extensions - 3 sets

Great fucking workout......very intense,great pump and burn.....getting much stronger also.

I really screwed myself by training legs the other day with that guy I met in Planet Fitness,no way was I gonna` let him out train me....I do not see myself recovering fast enough to do legs again until next year........I AM FUCKING INTENSELY SORE.  ;D

I just keep repeating to myself,...."You never knocked me down Ray.....you never knocked me down.........OUCH !!    :'(

Looks like tomorrow will be abs,neck,and forearms which  I intentionally saved cuz  I`m hobbled like James Caan in "Misery" and knew I had screwed the pooch on this one.  :P

Just got another 8+1/2 dozen eggs again for 5 bucks......gave him 25 dollars and told him when I`m done eating them I`ll pick up the next batch...it was cool cuz I was carrying a Luger while wearing a trench coat and a fedora as we made the deal.......also it had rained so it was a bit foggy.

Meal # 1: Pre-Workout:
1 scoop of whey in water
3 cups of coffee

Meal # 2: Post-Workout:
1 scoop of whey in water
1 cup dry oats mixed into shake
1 banana

Meal # 3:
chicken + rice
green beans
Crystal-Lite

Meal # 4:
chicken + rice
green beans
Crystal-Lite

Meal # 5:
chicken breast with salad  with low fat dressing Crystal-Lite
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 09, 2022, 05:41:36 AM
August 08 2022

Chest,Back,Neck:
DB Inclines - 4 sets   {bench set at 30 degrees}
DB Flyes- 4 sets
DB Pullovers - 4 sets
One-Arm DB Rows - 4 sets
Lying Plate Neck Raises - 3 sets

Trained my guts out.....went up in poundages on all exercises while keeping textbook form.

I also started my TRT today.


Great workout !!!

TRAIN HARD

Still feeling a bit sick......sniffles,sneezing,etc. so I just ate the same foods I always do but couldn`t eat anywhere near as much.


I was stronger than Hell on Chest & Back then as the day progressed I felt sick.

Today I will just do a few sets for delts and arms.....just to get a little blood into the areas......not gonna train real hard feeling this shitty.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: IroNat on August 09, 2022, 08:11:18 AM
"Still feeling a bit sick......sniffles,sneezing,etc. so I just ate the same foods I always do but couldn`t eat anywhere near as much."


Seek out the nearest restaurant that serves peach cobbler.  :D
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 14, 2022, 12:38:17 AM
August 09 2022

Shoulders + Arms
Kettlebell Lateral Raise - 3 drop sets to failure

Super-Set
{Seated DB Curls - 3 sets
{Seated One-Arm Extensions - 3 sets

That`s all she wrote.....I know it`s pathetic but I have a slight cold ....constantly blowing my nose and sneezing.....no appetite.......just wanted to get some blood into the areas as I hate to miss days.

If I was just a bit sicker I would have just skipped it entirely.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 14, 2022, 12:41:16 AM
August 10 2022

Quads,Hamstrings,Calves:
Front Squats - 4 sets {close stance,toes pointed straight ahead,heels on 2 X 4 ATG}
DB Lunges - 4 sets
Step-Ups - 3 sets
RDL - 5 sets
Standing Calf Raises - 6 sets

Got some more goodies today !!  ;)

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 14, 2022, 12:44:45 AM
August 11 2022

REST DAY.....still got a bit of a cold.....gonna` eat as best I can and just chill.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 14, 2022, 12:46:09 AM
August 12 2022

Joined a sweet gym today......it`s only 9 months old.....ran by great people.....I couldn`t do justice to training legs at home though they were getting sore and slowly responding but for next years Masters Nats.....that wan`t gonna` cut it.

Only drawback is that it`s a 100 mile round trip so I joined by the month and will go there once weekly for high volume as my legs get used to the machines again.......right now,I can barely walk............got a key fob and you can train any time of day or night unsupervised.....talk about old school.


Quads,Hamstrings/Low Back,Calves:
Leg Press -
1 plate per side 20 - warmup
2 plates per side 15
3 plates per side 12
4 plates per side 12
5 plates per side 10
6 plates per side 8
All rock bottom slow and controlled.

Leg Extensions-4 X 15 with 85 pounds
Seated Leg Curls - 4 X 15 with 100 pounds
Hyperextensions - 3 x 20 no weight.....nice and slow
Seated Calf Raise - 5 X failure

Fucking great workout.....hope I can walk tomorrow.,

Oh I also have Covid as does my wife and mother in law......I`m recovering well.....them,not as fast.

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 14, 2022, 12:47:04 AM
August 13 2022

Chest,Back,Neck:

Super-Set:
{Dumbell Flyes - 6 sets
{Dumbell Pullovers - 6 sets

Lying Neck Plate Raises - 3 sets

^^^^Second chest & back workout this week......hence not too much volume as I did a lot earlier in the week and went heavier thus far than I ever had since starting back.

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 14, 2022, 12:49:18 AM
Haven`t  been posting my diet due to Covid but I`ve been eating as good as I can under the circumstances.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: IroNat on August 14, 2022, 02:48:47 AM
Haven`t  been posting my diet due to Covid but I`ve been eating as good as I can under the circumstances.

Are you eating peach cobblers?
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 14, 2022, 04:37:39 AM
Are you eating peach cobblers?
Yes,they are all the rage known for their very high nutritional content...............NO T !!!  ;D
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 17, 2022, 01:49:58 PM
August 14 2022

Shoulders & Arms :

Super-Set:
{Seated DB Press - 5 sets
{Kettlebell Lateral Raise - 5 sets

Super-Set:
{Seated Hammer Curls - 5 sets
{Skullcrushers with EZ-Curl Bar - 5 sets

That ends a rough week of training with Covid,but I should be good in a few.....hopefully.

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 17, 2022, 01:53:26 PM
August 15 2022

Today is a well deserved day off.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 17, 2022, 01:56:24 PM
August 16 2022

Well I made the 100 mile round trip to train legs once again.....that shit ain`t easy !!    ;)

Quads,Hamstrings/Low Back,Calves:
Leg Press -
Empty weight sled -25  warmup
1 plate per side 20 - warmup
2 plates per side 15
3 plates per side 12
4 plates per side 12
5 plates per side 10
6 plates per side 8
3 plates per side 15

All rock bottom slow and controlled.....non-lock style......murderous !!

Leg Extensions-5 X 12-15 with 85 pounds
Seated Leg Curls - 5 X 15 with 100 pounds + 1/2 reps to extend the sets Hyperextensions - 4 x 20,20,20,15 no weight.....nice and slow
Seated Calf Raise - 4 X failure
Leg Press Calf Raise - 4 X failure

Fucking great workout.....hobbling around like an old man........err WAIT !!!   ;D

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 17, 2022, 01:58:53 PM
August 17 2022

Chest,Back,Traps,Neck:
DB Inclines - 4 X 50-15,60-12,70-12,70-10
DB Flyes - 3 X 15  {constant weight....50 pounders}
Two-Arm DB Rows- 3 X 12  {constant weight....50 pounders}
DB Pullovers - 3 X 50-15,65-12,75-10
DB Shrugs - 3 X 15 {constant weight....75 pounders}
Lying Neck Plate Raises - 2 X failure

Good one.....weights felt light......I came a long way from my first chest workout of 5 shaky pushups when I started back with my gut hitting the floor before my pecs did !!  LOL  ;D

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: ThisisOverload on August 17, 2022, 02:24:37 PM
Nice that you can stay focused even when ill.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 18, 2022, 08:16:34 AM
Nice that you can stay focused even when ill.
I don`t know how I`m doing it.....it`s been a muthafucker!!

Everyday I think the Covid is gone but it`s still lingering a bit.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 18, 2022, 08:17:32 AM
August 18 2022

Shoulders & Arms:

Tri-Set:
{Lateral Raise - 3 sets
{Wide Grip Uprights - 3 sets {to nipple height....elbows high}
{Bent-Over Laterals- 3 sets

Super-Set # 1:
{Seated Alternate DB Curls - 4 sets
{Lying Skullcrushers - 4 sets { E-Z Curl Bar}

Super-Set # 2:
{DB Concentration Curls - 2 sets
{One-Arm DB Extensions - 2 sets

Used moderate weight on everything....rested as little as possible....great workout !!

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: ThisisOverload on August 18, 2022, 01:43:45 PM
I don`t know how I`m doing it.....it`s been a muthafucker!!

Everyday I think the Covid is gone but it`s still lingering a bit.

You're a machine bro!

Just keep pushing forward.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 20, 2022, 05:12:43 AM
August 19 2022

Today`s a well deserved rest day......the next three days are my lighter/less volume days so I`m looking forward to them as this training with Covid bullshit is for the fucking birds.....but nothing`s gonna` stop me.

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 20, 2022, 05:13:25 AM
You're a machine bro!

Just keep pushing forward.
Thanks bro,I`ll never quit again.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 20, 2022, 09:46:26 AM
August 20 2022

Quads,Hamstrings,Calves:
Goblet Squats -  5 sets  15 reps
Dumbell RDL - 5 sets  15 reps
Calf Raises - 6 sets  failure + half reps to failure at the end of each set + stretches and static holds

Second leg workout of the week,hence the reduced volume.....great pump !!

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 21, 2022, 11:05:41 AM
August 21 2022

Chest & Lats:
DB Flyes - 6 sets
DB Pullovers - 6 sets

Great workout,as I said the last three days of my training week is reduced volume wise as I am training everything twice weekly and making nice progress.

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 27, 2022, 05:30:27 AM
August 22 2022

Biceps,Triceps,Forearms:

Super-Set # 1:
{Barbell Curls - 5 sets {straight bar}
{Seated French Press - 5 sets {EZ-Curl Bar}

Super-Set # 2:
{Reverse Curls - 4 sets {EZ-Curl Bar}
{Barbell Wrist Curls - 4 sets

Great little workout....nice pump.....glad these six days are over.

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 27, 2022, 05:31:55 AM
August 23rd. 2022

A well deserved rest day then back to the 100 mile round trip to do legs tomorrow.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 27, 2022, 05:37:04 AM
August 24 2022

Quads,Hams/Low Back,Calves:

Leg Press - 6 sets
1 plate per side 25 reps  {WARMUP}
2 plates per side 20 reps
3 plates per side 20 reps
4 plates per side 15 reps
5 plates per side 15 reps
6 plates per side 12 reps
3 plates per side 20 reps

Leg Extensions - 4 X 12-20
 
Unilateral Seated Leg Press - 2 X 20 {non-lock,and non-stop from one leg right to the other and back again, until both sets were completed....It`s the Fischer Price type of LP but unlike Hanky I used it as a finishing exercise and made it much tougher by doing one leg at a time,non-lock,non-stop for high reps and increased Time Under Tension.....of course we all know he knows nothing except how to eat junk food,and he definitely doesn`t want to make any exercise tougher to do.

Seated Leg Curls - 4 X 12-20

Hyperextensions- 3 X 20 {bodyweight.....slow and controlled squeezing at top of movement}

Seated Calf Raises - 4 X failure {plus half reps to failure at the end of the set}

Leg Press Calf Raise - 4 X failure {plus half reps to failure at the end of the set}

Got a late start,and there were tons of assholes on the road that should be murdered immediately, but the 100 mile round trip was worth it.......great workout....I`m hobbled !!   :D

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 27, 2022, 05:38:15 AM
August 25 2022

Chest,Back,Traps:
DB Inclines - 4 sets - 55-15,70-12,70-10,70-10
DB Flyes -4 sets - 40-15,then 3 X 12 with the 50`s {held each rep in the bottom position for 2 seconds}
One-Arm DB Rows - 4 sets - 55-15,then 3 X 12 with the 80`s
DB Pullovers - 55-15,70-12,70-12,70-10
DB Shrugs - 3 X 15 with the 80 pounders

Great pump !

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 27, 2022, 05:39:29 AM
August 26 2022

Shoulders,Biceps,Triceps:
Seated Bradford Press - 4 sets - 70-20,80-20,95-12,105-12
Kettlebell Lateral Raises - 3 sets - did three drop-sets with the 20 lb. KB right to the 10 lb. KB until total failure on each {a lot harder than it sounds....OUCH}  :'(
Bent-Over Laterals - 4 sets - 25 reps with the 15 pounders,then the 30 pounders for 3 X 12

Seated Alternate DB Curls - 3 sets - 30-12,30-12,30-10
Wide Grip BB Curls - 3 sets - 65 pounds for 3 X 15

Skullcrushers - 4 sets - 70-20,80-20,95-12,95-12 {very easy but only the 2nd. time I`ve done them since buying an E-Z Curl bar}
Seated One-Arm DB Extensions - 3 sets - 25 pounds alternated right arm to left continuously for the 3 sets going to failure.....{the reps decreased really fast}

Tired as Hell this week.....it took all I had to train the last three days,now for a well deserved day off !!

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 27, 2022, 05:40:37 AM
August 27 2022

I`m resting like a big dawg today.....not doing anything physical except eating !!
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 29, 2022, 07:00:21 AM
August 28 2022

Quads,Hamstrings,Calves:
Goblet Squats - 5 sets 15 reps
DB RDL - 5 sets 15 reps
Standing Calf Raise - 6 sets failure plus half reps to failure and stretches

These next 3 days are lighter days with reduced volume,then back to the usual.

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 29, 2022, 10:01:30 AM
August 29 2022

Chest,Lats,Neck:

DB Flyes - 6 sets 25,12,12,12,12,25
DB Pullovers - 6 sets 25,12,12,12,12,12
Lying Plate Neck Raise - 3 sets to failure

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 30, 2022, 08:21:27 AM
August 30 2022

Shoulders + Arms:

Super-Set:
{Behind The Back Lateral Raises - 4 sets
{Bent-Over Laterals - 4 sets

Super-Set:
{Seated Alternate DB Curls- 4 sets
{Seated French Press - 4 sets

Done with my 3 days of low volume,rest day tomorrow then back to the higher volume grind.

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: IroNat on August 30, 2022, 09:03:42 AM
Way to go, Wes!

(https://giffiles.alphacoders.com/168/16891.gif)
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on August 31, 2022, 10:44:38 AM
Thanks my brother,and right back at ya` !!

Seems like we`re the only two guys keeping journals but as we secretly know, no one else on here trains besides us and Hanky !!  :)
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 01, 2022, 10:55:01 AM
August 31 2022

REST DAY
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 01, 2022, 10:56:59 AM
September 01 2022

Quads,Hamstrings,Calves:

Unilateral Leg Press - 4 sets - 110-15,130-15,150-12,140-12
Leg Extensions - 4 sets - 70-20,90-12,110-10,80-15
Leg Press - 4 sets - 3 plates 15,4 plates 12,4 plates 12, 2 plates 25

Super-Set:
{Seated Leg Curls 4 sets - 80-20,100-12,110-12,90-15
{Dumbell RDL - 4 sets - 15 reps 35 pound dumbells

Super-Set:
{Leg Press Calf Raises - 4 sets -3 plates to failure on all sets
{Seated Calf Raise - 4 sets - 45 pound plate on each side to failure on all sets

My legs are fucking toast !!

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: The Scott on September 02, 2022, 06:58:47 AM
September 01 2022

Quads,Hamstrings,Calves:

Unilateral Leg Press - 4 sets - 110-15,130-15,150-12,140-12
Leg Extensions - 4 sets - 70-20,90-12,110-10,80-15
Leg Press - 4 sets - 3 plates 15,4 plates 12,4 plates 12, 2 plates 25

Super-Set:
{Seated Leg Curls 4 sets - 80-20,100-12,110-12,90-15
{Dumbell RDL - 4 sets - 15 reps 35 pound dumbells

Super-Set:
{Leg Press Calf Raises - 4 sets -3 plates to failure on all sets
{Seated Calf Raise - 4 sets - 45 pound plate on each side to failure on all sets

My legs are fucking toast !!

TRAIN HARD

Keep carrying the Torch for all of us Wes...Well done, brother!
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 02, 2022, 10:25:57 AM
Thanks Scott.....still hangin` and bangin`!!
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 02, 2022, 10:28:00 AM
September 02 2022

Chest,Back,Traps:

Tri-Set:
{DB Benches - 4 sets
{Flyes - 4 sets
{Pushups - 4 sets (done between pushup bars)

Dumbell Pullovers - 4 sets
Two-Arm DB Rows - 4 sets
DB Shrugs - 3 sets

Took all I had to do this.....was gonna` do a different scenario... much heavier but seem to have some sort of intestinal bug.....gotta` be extra careful not to shart or I`m fucked !   :D

Still,it was a good one with very little rest.

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 03, 2022, 09:09:49 AM
September 03 2022

Shoulders & Arms:
Seated Dumbell Press - 3 sets
Lateral Raises - 3 sets
Bent-Over Laterals - 3 sets

Super-Set # 1:
{EZ-Bar Curls 3 sets
{Seated French Press - 3 sets

Super-Set # 2:
{Alternate Hammer Curls - 2 sets
{Seated French Press - 2 sets

Seated French Press - 1 set to total failure

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 06, 2022, 08:07:16 AM
September 04 2022

REST DAY
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 06, 2022, 08:07:49 AM
September 05 2022

Quads,Hamstrings/Low Back,Calves:
Leg Press - 5 sets
1 plate per side -  50 reps
2 plates per side - 40 reps
3 plates per side - 30 reps
4 plates per side - 20 reps
5 plates per side - 10 reps

Leg Extensions - 5 sets - 12 reps with constant weight of 110 pounds
Unilateral Leg Press - 2 sets - 15 reps per leg alternating legs until finished - 130 pounds
Seated Leg Curls 3 sets - 12-15 with 110 pounds
Dumbell RDL 3 sets - 15 with the 45 pounders
Hyperextensions 3 sets of 15 with bodyweight slow and controlled with a squeeze at the top
Leg Press Calf Raise - 6 sets - to failure with 3 and 4 plates per side +  half reps to failure and static stretching

MY LEGS ARE FUCKING FRIED !!!!

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 06, 2022, 10:51:34 AM
September 06 2022

Chest,Back,Neck:
Dumbell Inclines - 5 sets - 50-20,70-12,70-12,70-12,55-15
Dumbell Flyes - 5 sets - 30-20,50-12,50-12,50-12,35-15
Dumbell Pullovers - 5 sets - 50-15,65-12,65-12,65-10,50-15
Baebell Rows - 5 sets - 120-20,135-12,150-10,160-8,130-12
Lying Plate Neck Raise 3 sets to failure

Good one......wicked tight pump !!

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: IroNat on September 06, 2022, 11:10:24 AM
Wes,
Matt needs chest routine advices from you.

Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 06, 2022, 11:18:20 AM
Wes,
Matt needs chest routine advices from you.


He also needs a psychiatrist,but I won`t go there!   ;D
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 07, 2022, 08:05:56 AM
September 07 2022

Did something offbeat today just to alleviate boredom.....did 50 reps on everything,but just one set......did as many as possible then took 10-15 deep breaths and kept going.....repeated this until I reached the 50 rep mark

Shoulders,Arms,Forearms:

Seated Kettlebell Laterals - 1 X 50....did 35,stopped and eked the next 15....pretty tough
Seated Dumbell Curls- 1 X 50....did 20 then it was 10 at a time until I hit 50
Seated French Press - 1 X 50....did 20 then it was 10 at a time until I hit 50

Super-Set:

{Reverse Curls - 3 sets 12-15
{Barbell Wrist Curls - 3 sets 30,20,15

Had to stop and listen to my bodys feedback.....needed something like this as I am sore and tired....rest day tomorrow.

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: IroNat on September 07, 2022, 08:51:13 AM
Very cool.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: The Scott on September 07, 2022, 05:51:52 PM
September 07 2022

Did something offbeat today just to alleviate boredom.....did 50 reps on everything,but just one set......did as many as possible then took 10-15 deep breaths and kept going.....repeated this until I reached the 50 rep mark

Shoulders,Arms,Forearms:

Seated Kettlebell Laterals - 1 X 50....did 35,stopped and eked the next 15....pretty tough
Seated Dumbell Curls- 1 X 50....did 20 then it was 10 at a time until I hit 50
Seated French Press - 1 X 50....did 20 then it was 10 at a time until I hit 50Super-Set:
{Reverse Curls - 3 sets 12-15
{Barbell Wrist Curls - 3 sets 30,20,15

Had to stop and listen to my bodys feedback.....needed something like this as I am sore and tired....rest day tomorrow.

TRAIN HARD

Well done, brother!
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 11, 2022, 09:21:04 AM
September 8th. 2022

REST DAY


THANK YOU GENTS.  :)
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 11, 2022, 09:26:22 AM
September 9th. 2022

Pissing out of my asshole and puking.....I know TMI but I stayed in bed for 24 hours.....the only workout I missed so far.  :(
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 11, 2022, 09:28:12 AM
September 10th. 2022

Disclaimer: Brian,I am not copying your workouts.....never have and never would.....these next three days are my lighter lowered volume type workouts since I train every bodypart twice a week.....they do somewhat resemble yours though.....just trying to protect my tendons.  ;)

Quads,Hamstrings,Calves:
Front Foot Elevated Split Squat- 5 sets 20 reps
Dumbell RDL - 5 sets 15 reps
Standing Calf Raise - 5 sets to failure plus half reps to failure at the end of each set and static stretching

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 11, 2022, 09:29:06 AM
September 11 2022

The second workout of the deloading week.

Chest & Back:

Pre-Exhaust Super-Set # 1:
{DB Flyes 3 sets  8 reps
{DB Bench Press - 3 sets  8 reps

Pre-Exhaust Super-Set # 2:
{DB Pullovers - 3 sets 15 reps
{Chest Supported DB Rows - 3 sets 15 reps

Hardly any rest during the entire routine.....great pump !!

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 12, 2022, 07:40:13 AM
September 12 2022

Biceps,Triceps,Forearms:

Pre-Exhaust Super-Set:
{Lateral Raise - 3 sets,15,12,12
{Seated Bradford Press- 3 sets - 15,12,12

Super-Set:
{Barbell Curls - 4 sets -10,10,10,10
{Seated One-Arm Extensions - 4 sets - 15,10,10,10

Triceps Dips Between Benches - 2 X failure (bodyweight)

Super-Set:
{Barbell Wrist Curls - 3 X failure
{Wrist Roller - 3 X failure

Rest day tomorrow then back to my 100 mile round trip to hit legs.

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 12, 2022, 07:41:36 AM
September 13 2022

REST DAY
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 14, 2022, 02:58:05 PM
September 14 2022

Quads,Hamstrings,Calves:
Leg Press - Empty sled 40 reps = warmup
3 X 15,12,12 with 4 plates per side
Unilateral Leg Press - 3 X 15,12,12
Leg Extensions - 3 X 15,12,12

Super - Set :
{Adductor Machine - 3 X failure
{Abductor Machine - 3 X failure

Seated Leg Curls 3 x 25,12,12
Dumbell RDL - 3 X 20-20,35-15,45-12

Seated Calf Raises - 8 X failure plus 1/2 reps to failure.... plus stretching !

Went at a good pace.....my legs are fried!!


Good one!!!!!!!!!!!111111

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 15, 2022, 10:03:20 AM
September 15 2022

Chest,Back,Traps:
Dumbell Inclines - 55-15,70-12,70-12,70-12
Dumbell Flyes - 4 X 12 with the 50 pounders
One-Arm DB Rows - 65-15,80-10,80-8,70-10
Dumbell Pullovers 4 X 12 with a 65 pound dumbell
Dumbell Shrugs - 3 X 12 with the 65 pounders

ON A MISSION .....very brief rest periods between sets !!

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: njflex on September 15, 2022, 12:07:26 PM
NICE WES,,,do you use any vitamins/supps 'preworkout'
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: AbrahamG on September 15, 2022, 04:02:33 PM
NICE WES,,,do you use any vitamins/supps 'preworkout'

He stacks Geritol, Metamucil and Ensure.   ;D
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: ThisisOverload on September 15, 2022, 06:12:59 PM
Keep it up wes!
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 16, 2022, 09:15:10 AM
Thanks guys.....I`m fucking hungry and motivated as Hell.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 16, 2022, 09:20:38 AM
NICE WES,,,do you use any vitamins/supps 'preworkout'
Steve,I was using beet powder for the Nitric Oxide content thinking it would give me a better pump.....results inconclusive, but I ended up throwing that shit away......nasty gross tasting shit.....other than that 2-3 cups of coffee.


I also take Vit. C,Vit D, cuz I was told by my doctor I was deficient in it,also my TRT.....100 mgs. per week only,baby aspirin daily,plus my prescribed meds to keep me from being a depressed anxiety ridden mess. LOL  ;D

Gotta` buy some Zinc,Magnesium,Milk Thistle,and a few other things.

Lately I`ve been having digestion issues.....I had Colitus a few years back.....trust me it was no fun....I`m a small guy and I lost 40 pounds and thought I was gonna` die.....AGAIN !

So to try to remedy this......lately I have been taking a Tbsp. of Braggs Apple Cider Vinegar diluted in cool water about 20 minutes before each meal,some probiotics,along with eating more pineapple for the Papain content, and yogurt 2 X a day for the active cultures,also Papya Enzyme tabs after each meal,fiber containing Physillium husk,.....seems to be working well thus far......it`s keeping my shit together ! ;D
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 16, 2022, 09:29:00 AM
He stacks Geritol, Metamucil and Ensure.   ;D
Ya` prick ya` !!  :D
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 16, 2022, 09:31:57 AM
September 16 2022

Shoulders,Biceps,Triceps:
Seated Dumbell Press- 30-20,35-17,40-12 .....{{All Full ROM  :D.....used to get 5-6 reps with the 80 pounders but my delts got no bigger and I developed a clicking shoulder......my delts were on fire just going this light.....of course I barely rested between sets}
Lateral Raise Behind Back - 3 X 15,15,12 with the 20 pounders
Bent-Over Laterals- 3 X 20,20,15 with the 35 pounders

Barbell Curls- 3 x failure with a constant weight of 75 pounds
Seated Hammer Curls- 2 X 12 with the 30 pounders

Seated French Press - 6 X failure with a constant weight of 80 pounds

{I was tired today......hardly slept so instead of going heavy as I had planned to,I just rested less between sets.....weight got heavy really fast !!  :P

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: IroNat on September 16, 2022, 10:27:28 AM
Looking good, Wes, but you're no Bhanky.

 ;)
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: ThisisOverload on September 16, 2022, 03:27:46 PM

So to try to remedy this......lately I have been taking a Tbsp. of Braggs Apple Cider Vinegar about 20 minutes before each meal,some probiotics,along with eating more or the Papain content,  and yogurt 2 X a day for the active cultures,also Papya Enzyme tabs after each meal,fiber containing Physillium husk,.....seems to be working well thus far......it`s keeping my shit together ! ;D

Several years back i was having some serious digestive issues and intense heartburn.

I started taking a small shot of ACV mixed in warm water and local honey every morning.

Then ate two servings of yogurt a day.

After about a month my entire digestive tract seemed to change.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 17, 2022, 01:21:43 AM
Several years back i was having some serious digestive issues and intense heartburn.

I started taking a small shot of ACV mixed in warm water and local honey every morning.

Then ate two servings of yogurt a day.

After about a month my entire digestive tract seemed to change.
I`m telling you bro,it`s working great for me,I just it it continues to do so.

I mentioned in one post above how I had the shits,but in reality I had them for 5 days in a row....gross I know, but it truly had me worried with my past history of Clolitus.....plus Colitus killed my mother at only 50 years of age.

If it killed my drunken woman beagting father I wouldn`t have cared less but that one took me a long time to come back from......I was so fucked up with depression issues I drank almost all the time for 7 years until I finally stopped and got 4th. placed in my local hometown bodybuilding contest.

When Jeff King presented me my trophy he said:
"Thank God for muscle memory huh wes"

I literally shed as few tears on stage because I beat myself up so badly drinking with the poor me`s,I looked skeletal before I started training again.....I still have that trophy and the memory which was one of the good ones.
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 17, 2022, 01:38:40 AM
Looking good, Wes, but you're no Bhanky.

 ;)
Thank the Lord for small favors!  ;D

I know I feud with him a lot but I can`t talk to him like I talk to you guys in this thread and guys in many other threads.....he`s a fucking narcisisist of the highest order......everytime I try to get along with him I have to comment on some new dumb shit he says....I just can`t resist....I CAN`T !!  LOL  ;D
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 17, 2022, 01:41:40 AM
September 17 2022

A well earned-------- REST DAY----------
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: The Scott on September 17, 2022, 06:43:48 AM
September 17 2022

A well earned-------- REST DAY----------

Well done, my brother! 
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 17, 2022, 02:33:42 PM
Well done, my brother! 
Thank you my brother from another mother!  :)
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 19, 2022, 04:44:52 AM
September 18 2022

First day of my upcoming three days of less volume until I hit the gym again next week for legs.

Quads,Hamstrings,Calves:
Front Squats 4 X 12 Heels on 2 X 4,done in non-lock style ATG
DB Lunges 3 X 12
Dumbell RDL 4 sets
Standing Calf Raise - 5 sets to failure + half reps to failure after each set along with stretching

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 19, 2022, 08:26:48 AM
September 19 2022

The second day of my upcoming three days of less volume until I hit the gym again next week for legs.

Shouders,+ Arms:
DB Lateral Raise - 4 sets to utter and complete total failure,can`t even raise my arms
Hammer Curls - 4 sets 12,12,10,10
One-Arm Extensions -  5 sets to failure alternating arms until all sets completed

TRAIN HARD
Title: Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
Post by: wes on September 20, 2022, 05:02:28 AM
September 20 2022

Chest + Lats:
DB Flyes - 5 X 12
DB Pulloverrs - 5 X 12

Last light day,resting tomorrow.... then back to the 100 mile round trip to train legs !!

TRAIN HARD
Title: Re: Wes - My Training & Diet Journal
Post by: wes on November 01, 2022, 11:11:00 PM
October 26 2022

Started back today after my imposed medically induced layoff.....went really light with limited sets because I know I`m gonna` get as sore as Hell....I`ll increase as I go along of course.

Upper Body:
Flyes - 2 sets, one set of 30 reps then 25 reps with a slightly heavier weight
Two-Arm DB Rows - 2 sets 20 reps
Lateral Raise - 2 sets 15 reps
Seated Alternate DB Curls - 2 sets 15 reps
Seated One-Arm DB Extensions - 2 sets 15 reps
DB Wrist Curls - 2 sets 30 reps

Man it felt great getting some blood into the muscles and getting a nice pump again !
Title: Re: Wes - My Training & Diet Journal
Post by: wes on November 01, 2022, 11:13:38 PM
October 28 2022

First light leg day since my medically imposed layoff:

DB Lunges - 3 X 12
DB RDL - 3 X 15
Calf Raise - 3 X 30

Legs are pumped and shaky......feels great though.
Title: Re: Wes - My Training & Diet Journal
Post by: wes on November 01, 2022, 11:16:24 PM
Soreness is gone but I aggravated my elbow throwing and piling up firewood.

Anyway,gonna go back to 6 days a week starting today.....still doing reduced sets,weights,and reps due to trying not to become sore since this will only be my second workout in a while.
Title: Re: Wes - My Training & Diet Journal
Post by: IroNat on November 02, 2022, 04:25:42 AM
Soreness is gone but I aggravated my elbow throwing and piling up firewood.

Anyway,gonna go back to 6 days a week starting today.....still doing reduced sets,weights,and reps due to trying not to become sore since this will only be my second workout in a while.

Sounds good. 
Title: Re: Wes - My Training & Diet Journal
Post by: wes on November 02, 2022, 06:05:17 AM
Sounds good. 
Ehh.......I decided to just keep alternating upper and lower body for now.....elbow is destroyed.
Title: Re: Wes - My Training & Diet Journal
Post by: wes on November 02, 2022, 06:07:06 AM
Nov. 2nd. 2022

Upper Body:
DB Flyes - 3 X 25
Two-Arm DB Rows - 3 X 20,20,15
Seated DB Laterals - 3 X 20,20,15
Seated Alternate DB Curls - 3 X 15,12,10

Can`t do any pressing movements or Triceps until my elbow heals up....it`s as tender as a bitch from throwing heavy ass pieces of firewood onto a pile before I stacked it
  :'(.......trained with very little rest.

Second time training since I got sick.....I added a set and went a tad bit heavier......feeling great !
Title: Re: Wes - My Training & Diet Journal
Post by: IroNat on November 02, 2022, 08:17:57 AM
Ehh.......I decided to just keep alternating upper and lower body for now.....elbow is destroyed.

Smart to get enough recovery between workouts.

Is this your idea or did your personal trainer, Half-Rep Hankins, give you this advices?

(https://media.giphy.com/media/xGezQibMMkmTS/giphy.gif)
Title: Re: Wes - My Training & Diet Journal
Post by: wes on November 11, 2022, 06:01:23 AM
Nov. 7th. 2022

Upper Body:

Flyes - 4 sets
Two-Arm DB Rows - 4 sets
Lateral Raises - 4 sets
Seated Alternate DB Curls - 4 sets
DB Wrist Curls - 3 sets

Elbow is still killing me,so no type of pressing moves or triceps work.....I did add a set to each exercise and went heavier.
Modify message
Title: Re: Wes - My Training & Diet Journal
Post by: wes on November 11, 2022, 06:04:11 AM
Nov. 8th. 2022

Quads,Hamstrings,Calves:
Goblet Squats - 4 sets 12 reps
DB Lunges  - 4 sets 12 reps (front foot on platform,done unilaterally)
DB RDL - 5 sets 12-15 reps
Calf Raise- 4 sets to failure (plus half reps at the end of each set to failure followed by stretching)

Added an exercise and more volume with slightly heavier weight.............will increase everything  until back to normal ASAP.
Modify message
Title: Re: Wes - My Training & Diet Journal
Post by: wes on November 11, 2022, 06:07:11 AM
Nov. 11th. 2022

Upper Body:
DB Flyes - 4 sets
Two-Arm DB Rows - 4 sets
DB Lateral Raise - 4 sets (plus partial reps at the end of each set to failure)
Seated DB Curls - 4 sets
DB Wrist Curls - 3 sets

This fucked up elbow seems to be getting worse.....I put off stacking my firewood and trained a bit less, so as not to aggravate it further but I had to finish it up before the snow flies.

The guy I buy my wood from cuts pieces that have to weigh between 30-40 pounds.....try throwing them on a pile for a week.....not all of them are that that heavy but some are just freakin` huge.

I`d kill him if he wasn`t such a great guy......my pressing exercises and my triceps hate his fucking guts!   ;D

Still, great workout......legs tomorrow.  :)
Title: Re: Wes - My Training & Diet Journal
Post by: wes on November 11, 2022, 06:08:34 AM
Smart to get enough recovery between workouts.

Is this your idea or did your personal trainer, Half-Rep Hankins, give you this advices?

(https://media.giphy.com/media/xGezQibMMkmTS/giphy.gif)
LOL @ Half-Rep Hankins" !!  :D