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Getbig Bodybuilding Boards => Training Logs and Info => Topic started by: wes on July 18, 2015, 06:02:59 AM



Title: Wes` Comeback Journal
Post by: wes on July 18, 2015, 06:02:59 AM
Well I joined one of the 2 college gyms in my little town which are the only gyms in the area and boy am I sore.

Week number 1:

 I did one day upper body and the next day legs followed by 4 days off............got extremely sore even though I didn`t push it.

Week number 2:

Monday-Chest:

Smith Inclines:
65-20
95-12
135-5
85-12

Flyes:
25-10
40-6
30-8

15 minutes walking on treadmill.

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

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

Meal # 3:
5 oz.boiled chicken breast
1 cup green beans
12 oz. water

Meal # 4:
4 whole eggs
1 plain bagel with imitation butter spray
12 oz. water

Meal # 5:
5 oz.boiled chicken breast
1 cup green beans
12 oz. water

OUCH!!   :'(


Title: Re: Wes` Comeback Journal
Post by: d0nny2600 on July 18, 2015, 07:47:39 AM
Comeback? Did you take a break Wes?
What will you layout here? Diet, training and "supplements"?


Title: Re: Wes` Comeback Journal
Post by: njflex on July 20, 2015, 11:32:45 AM
COOL.... :)


Title: Re: Wes` Comeback Journal
Post by: booty on July 20, 2015, 03:27:03 PM
Will be following.  :)


Title: Re: Wes` Comeback Journal
Post by: wes on July 21, 2015, 12:06:46 PM
Week # 2:

Back & Traps:

Back:


Pulldowns:
85-12
100-12
100-10
100-10

Seated Cable Rows:
85-12
100-12
100-10

Straight-Arm Pulldowns:
3 x 12-15 with 3 plates

Traps
Dumbell Shrugs:
3 x 12-15 with 55 pounds

Cardio:
15 minutes walking on treadmill.

Diet:

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

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

Meal # 3:
5 oz.boiled chicken breast
1 cup green beans
12 oz. water

Meal # 4:
4 whole eggs
1 plain bagel with imitation butter spray
12 oz. water

Meal # 5:
5 oz.boiled chicken breast
1 cup green beans
12 oz. water


Title: Re: Wes` Comeback Journal
Post by: wes on July 21, 2015, 12:10:48 PM
Week # 2:
My left shoulder has been in pain all winter and still is........no clue as to why.

Shoulders:

Seated Press On Smith Machine:
65-10
80-8
95-8
95-6

Behind The Back Lateral Raise:
12-20
15-15
20-12
12-20

Bent-Over Laterals w/Kettlebells:
4 x 12-15

15 minutes walking on treadmill.

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

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

Meal # 3:
5 oz.boiled chicken breast
1 cup brown rice
12 oz. water

Meal # 4:
4 whole eggs
1/2 cup brown rice
12 oz. water

Meal # 5:
5 oz.boiled chicken breast
1 cup green beans
12 oz. water


Title: Re: Wes` Comeback Journal
Post by: wes on July 21, 2015, 12:15:53 PM
Week # 2:

Arms:
Super-Set # 1:
{Roc-It Seated Curls:
4 X 8-12
{Pressdowns:
4 X 12-20 -3-5 plates

Super-Set # 2:
{Seated Hammer Curls-3 X 12 w/15 pounders
{Lying Dumbell Extensions-3 X 15-20 w/15 pounders


15 minutes walking on treadmill.

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

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

Meal # 3:
5 oz.boiled chicken breast
1 cup brown rice
12 oz. water

Meal # 4:
5 oz.boiled chicken breast
12 oz. water

Meal # 5:
5 oz.boiled chicken breast
sliced tomato
12 oz. water


Title: Re: Wes` Comeback Journal
Post by: wes on July 21, 2015, 12:20:25 PM
Week # 2:

Quads,Calves, & Lower Back:

Roc-It Leg Press:
7 plates-20
9 plates-15
11 plates-12

Roc-It Leg Extension:
50-15
60-12
40-15

Roc-It Seated Leg Curls:
60-20
80-12
80-12

Leg Press Calf Extensions:
3 x failure

Roc-It Low Back Extensions;
2 x failure with 6 plates

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

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

Meal # 3:
5 oz.boiled chicken breast
1 cup brown rice
12 oz. water

Meal # 4:
5 oz.boiled chicken breast
12 oz. water

Meal # 5:
5 oz.boiled chicken breast
sliced tomato
12 oz. water


Title: Re: Wes` Comeback Journal
Post by: wes on July 21, 2015, 12:21:11 PM
Week # 3: which is this week

Coming up,and lots of comments and observations.


Title: Re: Wes` Comeback Journal
Post by: wes on July 21, 2015, 12:24:22 PM
Comeback? Did you take a break Wes?
What will you layout here? Diet, training and "supplements"?
Yes,I took off 15 months and ate whatever I felt like eating...........mostly junk..........end result,I look like shit personified.

No lying or fudging poundages lots of comments/info to come.


Title: Re: Wes` Comeback Journal
Post by: njflex on July 21, 2015, 12:43:55 PM
Yes,I took off 15 months and ate whatever I felt like eating...........mostly junk..........end result,I look like shit personified.

No lying or fudging poundages lots of comments/info to come.
8)...


Title: Re: Wes` Comeback Journal
Post by: Primemuscle on July 21, 2015, 01:11:23 PM
Well I joined one of the 2 college gyms in my little town which are the only gyms in the area and boy am I sore.

Those first few workouts are a bitch when one has taken an extended break. I over did it on my first day back and was so sore for a week that I couldn't bring myself to go to the gym until the following week. That's just plain stupid and counterproductive. Sometimes less is more.

I'll give you credit, I couldn't eat what you are. All those chicken breasts, wow! Fortunately, all I have to do is reduce the portions and gradually the excess weight comes off. Can't cheat if you're not officially dieting. I'm looking to bottom out at 175 lbs. Right now the scale reads that I am only 2 lbs. off from reaching that goal. Being a geezer, I didn't want to lose the pounds too rapidly as my belly skin would have sagged worse than it did.  :(  


Title: Re: Wes` Comeback Journal
Post by: njflex on July 21, 2015, 01:28:44 PM
Those first few workouts are a bitch when one has taken an extended break. I over did it on my first day back and was so sore for a week that I couldn't bring myself to go to the gym until the following week. That's just plain stupid and counterproductive. Sometimes less is more.

I'll give you credit, I couldn't eat what you are. All those chicken breasts, wow! Fortunately, all I have to do is reduce the portions and gradually the excess weight comes off. Can't cheat if you're not officially dieting. I'm looking to bottom out at 175 lbs. Right now the scale reads that I am only 2 lbs. off from reaching that goal. Being a geezer, I didn't want to lose the pounds too rapidly as my belly skin would have sagged worse than it did.  :(  
WELL HE'S DEF TRYING TO GET IN BEST SHAPE AND FAST THIS WILL DO IT,,LOT OF WILL POWER,I STAY LEAN ALL YEAR AND STILL EAT SOME CHEAT STUFF IF NEEDED/WANTED..ONCE WES GETS THERE HE'LL CRUISE AND PLAY WITH CAL'S I BET,,UNLESS HE COMPETES AGAIN THEN HE WILL STAY LIKE THIS...


Title: Re: Wes` Comeback Journal
Post by: Primemuscle on July 21, 2015, 08:11:51 PM
WELL HE'S DEF TRYING TO GET IN BEST SHAPE AND FAST THIS WILL DO IT,,LOT OF WILL POWER,I STAY LEAN ALL YEAR AND STILL EAT SOME CHEAT STUFF IF NEEDED/WANTED..ONCE WES GETS THERE HE'LL CRUISE AND PLAY WITH CAL'S I BET,,UNLESS HE COMPETES AGAIN THEN HE WILL STAY LIKE THIS...

Very inspiring.


Title: Re: Wes` Comeback Journal
Post by: NaturalWonder83 on July 22, 2015, 07:43:01 AM
Good luck wes!
In subbed


Title: Re: Wes` Comeback Journal
Post by: wes on July 22, 2015, 12:45:04 PM
Those first few workouts are a bitch when one has taken an extended break. I over did it on my first day back and was so sore for a week that I couldn't bring myself to go to the gym until the following week. That's just plain stupid and counterproductive. Sometimes less is more.

I'll give you credit, I couldn't eat what you are. All those chicken breasts, wow! Fortunately, all I have to do is reduce the portions and gradually the excess weight comes off. Can't cheat if you're not officially dieting. I'm looking to bottom out at 175 lbs. Right now the scale reads that I am only 2 lbs. off from reaching that goal. Being a geezer, I didn't want to lose the pounds too rapidly as my belly skin would have sagged worse than it did.  :( 
Thanks Prime.......yes I got waaay too sore at first.


Adjusting my diet is not really a problem as I have done a ton of contests and like to feel like I`m a Spartan as I get much better results this way.

WELL HE'S DEF TRYING TO GET IN BEST SHAPE AND FAST THIS WILL DO IT,,LOT OF WILL POWER,I STAY LEAN ALL YEAR AND STILL EAT SOME CHEAT STUFF IF NEEDED/WANTED..ONCE WES GETS THERE HE'LL CRUISE AND PLAY WITH CAL'S I BET,,UNLESS HE COMPETES AGAIN THEN HE WILL STAY LIKE THIS...
You got it brother................. .....I think I will do the NABBA Nats next year though to go for my pro-card..............missed the bus in 2011 and was my best shape ever.  :(

Good luck wes!
In subbed
Thanks Gene...........stay focused buddy!  ;)


Title: Re: Wes` Comeback Journal
Post by: wes on July 22, 2015, 12:47:47 PM
Week 3:

Monday July 20th.

Chest & Abs:

Chest:
Smith Inclines:
65-20 (warmup)
95-12
115-8
135-5
135-8
115-10

Flyes:
25-12
40-8
40-8
30-15

Abs:
Crunches:
3 X failure

Diet:

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

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

Meal # 3:
5 oz.boiled chicken breast
1 cup brown rice
12 oz. water

Meal # 4:
5 oz.boiled chicken breast
2 rice cakes w/natty PB
12 oz. water

Meal # 5:
5 oz.boiled chicken breast
12 oz. water


Title: Re: Wes` Comeback Journal
Post by: wes on July 22, 2015, 12:55:06 PM
Week 3:

Tuesday July 21st.

Back,Traps & Abs:

Back:
Roc-It Pulldowns:
6 plates-15
8 plates-12
10 plates-10
8 plates-12

Seated Cable Rows:
85-15
100-12
115-12

Stiff-Arm Pulldowns:
3 X 15 with 40 pounds

Traps:
Dumbell Shrugs:
50-15
60-15
60-15

Abs:
Rope Crunches:
3 X failure-110 pounds

Diet:

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

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

Meal # 3:
5 oz.boiled chicken breast
1 cup white rice
12 oz. water

Meal # 4:
5 oz.boiled chicken breast
1 cup white rice
12 oz. water

Meal # 5:
5 oz.boiled chicken breast
1 rice cake w/natty PB
12 oz. water


Title: Re: Wes` Comeback Journal
Post by: wes on July 22, 2015, 01:02:14 PM
Week 3:

Wednesday July 22nd.

Shoulders,Cardio:

Shoulders:
Behind The Back Laterals:
12-20
20-12
20-12
20-12

Lateral Raise: (burnout set... bells held at outside of quads)
1 X 10 pounds for 20 slow reps....gotta` baby my bad shoulder........hence presses done last.

Bent-Over Laterals w/ Kettlebells:
15-15
15-15
20-12
25-12
25-10

Seated Smith Machine Press:
65-12
80-10
80-10
65-12

Cable Front Raise:
3 X 15 w/ 20 pounds

Cardio:
23 minutes walking on inclined treadmill

Diet:

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

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

Meal # 3:
2 tacos (homemade)
1- 12 oz. diet Coke

Meal # 4:
5 oz.boiled chicken breast
12 oz. water

Meal # 5:
1 taco (homemade)
12 oz. water


Title: Re: Wes` Comeback Journal
Post by: NaturalWonder83 on July 22, 2015, 03:37:56 PM
I notice some days u add fats
Do u cycle fats and carbs
Or do u go my instinct? Or is there a plan u stick to?


Title: Re: Wes` Comeback Journal
Post by: wes on July 22, 2015, 04:07:39 PM
I notice some days u add fats
Do u cycle fats and carbs
Or do u go my instinct? Or is there a plan u stick to?
I cycle carbs but not formally doing it yet...........fats I eat on occasion................ every few days some PB plus the fat contained in my diet.


No oils or nuts,avacados,or shit like that except for the occasional olive oil.

Gene,where`s your pre-contest thread buddy ???


Title: Re: Wes` Comeback Journal
Post by: Montague on July 22, 2015, 04:07:47 PM
Timothy Wesley, you are a GOD among insects.

Good luck, my friend!!

Thread subscribed...
 8) 8) 8)


Title: Re: Wes` Comeback Journal
Post by: wes on July 22, 2015, 04:09:09 PM
Timothy Wesley, you are a GOD among insects.

Good luck, my friend!!

Thread subscribed...
 8) 8) 8)
Thanks I think Monty.  ;D

Good to see ya` bud,we`ll have to play catch up soon.


Title: Re: Wes` Comeback Journal
Post by: NaturalWonder83 on July 22, 2015, 04:19:04 PM
I cycle carbs but not formally doing it yet...........fats I eat on occasion................ every few days some PB plus the fat contained in my diet.


No oils or nuts,avacados,or shit like that except for the occasional olive oil.

Gene,where`s your pre-contest thread buddy ???
gotcha
My log is here in the training log section


Title: Re: Wes` Comeback Journal
Post by: ritch on July 22, 2015, 06:18:44 PM
Best of luck but that diet is freakishly low in cals and fats, yikes man... But I know you're a vet and probably got your reasons for it...


Title: Re: Wes` Comeback Journal
Post by: wes on July 23, 2015, 09:09:14 AM
Best of luck but that diet is freakishly low in cals and fats, yikes man... But I know you're a vet and probably got your reasons for it...
My main reason is that I look like shit!  ;D

Cals don`t build muscle anyway,they just make you maintain,gain,or lose bodyweight.


Title: Re: Wes` Comeback Journal
Post by: wes on July 23, 2015, 09:15:53 AM
Week 3:

Biceps/Triceps,Forearms:


Biceps/Triceps:

Super-Set # 1:
{Barbell Curls:
65-12
65-12
65-10
50-12
{Seated Triceps Extensions:
4 X 12-15 with 50 pounds

Super-Set # 2:
{Seated Hammer Curls:
15-12
20-12
20-10
15-12
{Lying Dumbell Extensions:
15-20
20-15
20-12
15-15

Pressdowns:
20-3 plates
15-4 plates

Forearms:

Super-Set:
{Wrist Curls:
3 x failure with 50 pounds
{Reverse Wrist Curls:
3 X failure with 25 pounds

Diet:

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

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

Meal # 3:
4 whole eggs
1 bagel w/imitation butter spray
12 oz. water

Meal #4:
5 oz. boiled chicken breast
1 cup white rice
12 oz. water

Meal # 5:
5 oz. boiled chicken breast
1 cup white rice
12 oz. water


Title: Re: Wes` Comeback Journal
Post by: njflex on July 23, 2015, 10:49:43 AM
My main reason is that I look like shit!  ;D

Cals don`t build muscle anyway,they just make you maintain,gain,or lose bodyweight.
CAN'T FLEX FAT/TRAINING/SUPPLEMENTS 'DRUGS'/REST/SOME NATURAL SUPPS/ENOUGH CALORIES TO SUPPORT GAIN/LOSS BUILD MUSCLE OR GET LEAN CUT..


Title: Re: Wes` Comeback Journal
Post by: Montague on July 23, 2015, 11:17:34 AM
Tim:

Are you planning on doing any shows over the next 8-12 months?


Title: Re: Wes` Comeback Journal
Post by: wes on July 25, 2015, 09:47:53 AM
Week 3

Friday July 24th.


Quads,Calves, & Lower Back:

Quads:
Roc-It Leg Press:
7 plates-20
9 plates-15
11 plates-12
13 plates-12
10 plates-15

Roc-It Leg Extension:
50-15
60-12
60-12
40-15
60-12
30-20

Hamstrings:
Roc-It Seated Leg Curls:
60-20
80-12
80-12
60-15
50-15

Stiff-Legged Deadlifts on Platform:
65-20
65-15
65-15

Calves:
Smith Machine Calf Raise:
4 X failure

Leg Press Calf Extensions:
4 x failure

Low Back:
Roc-It Low Back Extensions;
4 plates-20
6 plates-12
6 plates-12

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

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

Meal # 3:
5 eggs scrambled
12 oz. water

Meal # 4:
roast beef
baked potato
salad
12 oz. water

Meal # 5:
roast beef
baked potato
salad
12 oz. water


Title: Re: Wes` Comeback Journal
Post by: wes on July 25, 2015, 09:51:21 AM
Week 3

Saturday July 25th.

Rest Day


Diet:
Meal # 1:
1 scoop whey in water

Meal # 2:
2 whole eggs
5 eggwhites
1 bagel
12 oz. water

Meal # 3:
5 oz.Chicken breast
cooked spinach
12 oz. water

Meal # 4:
5 oz.Chicken breast
1 baked potato
12 oz. water

Meal # 5:
Fell asleep so I missed this meal


Title: Re: Wes` Comeback Journal
Post by: wes on July 26, 2015, 12:12:00 AM
Week 3

Sunday July 26th.

Rest Day


Diet:
Meal # 1:
6 oz. chicken breast
12 oz. water

Meal # 2:
1 scoop whey in water

Meal # 3:
ground beef patty
1 cup rice
1 cup green beans
12 oz. water

Meal # 4:
2-6 oz. yogurts
water


Title: Re: Wes` Comeback Journal
Post by: NaturalWonder83 on July 26, 2015, 09:00:17 AM
Wes
What does roc mean in your workouts?


Title: Re: Wes` Comeback Journal
Post by: wes on July 27, 2015, 08:39:44 AM
Week # 4:

Monday July 27th.

Chest & Cardio:

Chest:

Smith Inclines:
100-12
135-8
150-3
135-8
115-10
115-10

Flyes:
30-10
45-8
35-10

Crossovers:
12-3 plates
10-4 plates
12-3 plates

Cardio:
22 minutes walking on inclined treadmill

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

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

Meal # 3:
boiled chicken breast
1 cup white rice
salad
12 oz. water

Meal # 4:
boiled chicken breast
salad
12 oz. Diet Coke

Meal # 5:
boiled chicken breast
12oz. water


Title: Re: Wes` Comeback Journal
Post by: wes on July 27, 2015, 05:41:27 PM
Wes
What does roc mean in your workouts?
http://www.hoistfitness.com/commercial/series/rs-roc-it-selectorized

These machines suck but it`s all they`ve got for the most part.  :(


Title: Re: Wes` Comeback Journal
Post by: Obvious Gimmick on July 27, 2015, 07:52:32 PM
You're discipline with food is amazing. I hate you  :)


Title: Re: Wes` Comeback Journal
Post by: njflex on July 28, 2015, 07:27:53 AM
http://www.hoistfitness.com/commercial/series/rs-roc-it-selectorized

These machines suck but it`s all they`ve got for the most part.  :(
there not too bad wes,,,we have a shoulder press I think its sort of like that 'stack'version but one side close to the stack feels like it gets more ,I know there balanced in structure but there not smooth in movement at times if not maintained..


Title: Re: Wes` Comeback Journal
Post by: wes on July 28, 2015, 09:52:36 AM
You're discipline with food is amazing. I hate you  :)
I have no choice brother......I look terrible.


Steve,I do like a few of the Roc-It machines but most could be thrown in the trash and I wouldn`t miss them.

As an aside,despite the pussy-ass weight I`m using, and a shoulder that`s acting up,and the nitwits that train there,it feels damn good to be back in the gym.


Title: Re: Wes` Comeback Journal
Post by: wes on July 28, 2015, 10:00:07 AM
Week # 4:

Back,Traps & Lower Back:

Back:

V-Bar Pulldowns:
100-12
115-10
130-8
100-12

Seated Cable Rows:
100-12
115-10
130-10

Dumbell Pullovers:
40-15
50-12

T-Bar Rows:
2 X 12 w/2 plates

Traps
Dumbell Shrugs:
65-15
75-12
60-15

Low Back:
Roc-It Back Extensions:
4 plates-25
7 plates-10
5 plates-15

Cardio:
22 minutes walking on inclined treadmill.

Diet:

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

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

Meal # 3:
Ground beef patty
1 cup white rice
12 oz. Diet Coke

Meal # 4:
boiled chicken breast
12 oz. water

Meal # 5:
boiled chicken breast
2 choc. rice cakes with natty PB
12 oz. water


Title: Re: Wes` Comeback Journal
Post by: Primemuscle on July 28, 2015, 04:45:16 PM


Diet:

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

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

Meal # 3:
Ground beef patty
1 cup white rice
12 oz. Diet Coke

Meal # 4:

Meal # 5:


Are you married Wes? If you are and you still follow this strict diet, hats off to you. I don't diet, but I do try and eat healthy most of the time.  It seems to work for me pretty well.


Title: Re: Wes` Comeback Journal
Post by: wes on July 29, 2015, 05:08:48 PM
Are you married Wes? If you are and you still follow this strict diet, hats off to you. I don't diet, but I do try and eat healthy most of the time.  It seems to work for me pretty well.
Prime,yes I`ll have been married for 13 years this coming October.........makes dieting just a bit tougher but I still try.


Title: Re: Wes` Comeback Journal
Post by: wes on July 29, 2015, 05:15:48 PM
Week 4

Shoulders,Cardio:

Shoulders:

Behind The Back Lateral Raise:
15-25
20-12
20-12
20-10
15-15
15-15
Still nursing my bad left shoulder so decided not to do a pressing type exercise today.

Bent-Over Laterals:
20-20
30-12
30-12
20-15

Face Pulls:
3 X failure w/ 4 plates

Cable Upright Rows:
3 X failure w/ 5 and 6 plates

Cardio:
21 minutes walking on inclined treadmill.

Diet:
Trained in a fasted state this morning......forgot my shakes I left the house so early to avoid the heat at work.

Meal #1 -Post-Workout:
1 quart fat-free chocolate milk

Meal #2 :
4 whole eggs
12 oz. water

Meal #3 :
boiled chicken breast
12 oz. water

Meal #4 :
1 scoop whey in water

Meal #5 :
boiled chicken breast
1 rice cake w/ natty PB
12 oz. water


Title: Re: Wes` Comeback Journal
Post by: Primemuscle on July 29, 2015, 09:02:30 PM
Prime,yes I`ll have been married for 13 years this coming October.........makes dieting just a bit tougher but I still try.

This probably means you fix most of you own meals.

I was married to my wonderful wife for almost 51 years. There is nothing better. I'd give anything to have her by my side still. Even if it meant eating less healthy.


Title: Re: Wes` Comeback Journal
Post by: wes on July 30, 2015, 06:19:34 PM
This probably means you fix most of you own meals.

I was married to my wonderful wife for almost 51 years. There is nothing better. I'd give anything to have her by my side still. Even if it meant eating less healthy.
I completely understand my friend.


Title: Re: Wes` Comeback Journal
Post by: wes on August 03, 2015, 11:13:03 AM
Week 4

Arms,Forearms,Cardio:

Biceps/Triceps:

Super-Set # 1:

{Standing Cable Curls:
4 X 8-12
{Pressdowns:
4 X 12-20

Super-Set # 1:
{High Cable Crossover Unit Curls:
4 X 12
{Triceps Dips:
4 X 12-20
^^Did these on an assisted dip/chin machine facing backwards with hands on set and pusing downwards......felt great.

Forearms:

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

Cardio:
22 minutes walking on inclined treadmill.

Can`t remember what I ate exactly because the board was down, but it was the usual diet fare.


Title: Re: Wes` Comeback Journal
Post by: wes on August 03, 2015, 11:17:54 AM
week 4

Quads,Hamstrings,Calves,Lower Back:

Quads:

Roc-It Leg Press
5 x 12-25

Roc-It Leg Ext.
3 X 12-15

DB Lunges:
3 X 10

Hamstrings:
Roc-It Leg Curls:
5 X failure

Lower Back:
Roc-It Lower Back Exts.:
3 X 25,15,12

Calves:
6 X failure

Diet=Same as above.


Title: Re: Wes` Comeback Journal
Post by: wes on August 03, 2015, 11:22:18 AM
Week 5

Chest:

Barbell Inclines-6 X 10,8,5,5,12,12

Flyes:
30-12
40-10
40-10
30-12

Crossovers:
2 X 12-15

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

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

Meal # 3:
5 oz. chicken breast
1 banana
1 slice American cheese
12oz. water

Meal # 4:
5 oz. chicken breast
12 oz. water

Meal # 5:
5 oz. chicken breast
12 oz. water

Sklipped cardio,had to get my car inspected then get back to work.


Title: Re: Wes` Comeback Journal
Post by: wes on August 03, 2015, 11:23:12 AM
I gotta jazz up this boring log with more comments but typing with one finger is a bitch!!   LOL   :(


Title: Re: Wes` Comeback Journal
Post by: NaturalWonder83 on August 04, 2015, 04:59:50 AM
Any tips on making cottage taste better??
Week 5

Chest:

Barbell Inclines-6 X 10,8,5,5,12,12
Flyes:
30-12
40-10
40-10
30-12

Crossovers:
2 X 12-15

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

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

Meal # 3:
5 oz. chicken breast
1 ccup FF cottage Cheese
1 banana
1 slice American Cheese
12 oz. water

Meal # 4:

Meal # 5:

Sklipped cardio,had to get my car inspected then get back to work.


Title: Re: Wes` Comeback Journal
Post by: njflex on August 04, 2015, 05:36:35 AM
I like your workouts like me your volume ,,I see sometimes you do more movements or just say 3 but still do 12-16 sets of the 3 movements ...glad you reconnected in this,,your ols school like me train/eat/diet everything else 2nd or 3rd  :P..


Title: Re: Wes` Comeback Journal
Post by: Montague on August 04, 2015, 12:39:32 PM
I like your workouts like me your volume ,,I see sometimes you do more movements or just say 3 but still do 12-16 sets of the 3 movements ...glad you reconnected in this,,your ols school like me train/eat/diet everything else 2nd or 3rd  :P..


Wes is from the school that burned down before the "old school" was built!!


Title: Re: Wes` Comeback Journal
Post by: njflex on August 04, 2015, 12:50:15 PM

Wes is from the school that burned down before the "old school" was built!!
;D


Title: Re: Wes` Comeback Journal
Post by: Montague on August 04, 2015, 01:28:43 PM
;D


...and, I mean that as a tremendous compliment!!!


Title: Re: Wes` Comeback Journal
Post by: Montague on August 04, 2015, 03:18:51 PM
Seriously, Wes has forgotten more about bodybuilding than most of the assholes on here will ever know!!


Title: Re: Wes` Comeback Journal
Post by: jpm101 on August 04, 2015, 04:06:59 PM

Talking about old school, guys use to put cottage cheese in a blender with water and drink it that way. Can taste like butter milk.  Easier than spoon feeding it to yourself. Some added pineapple or papaya (canned or fresh) in the blender with the water. Pineapple & papaya have bromelain which is an excellent aid for digestion.  Can also buy bromelain tablets. Butter milk it's self used to be another old school muscle builder.

Some also added a small can of tuna with tomato juice, pineapple juice, etc and drank that stuff a couple times a day. One thing about the above, it should not bloat anyone up because the drinks were sipped rather that chug-a-lugged quickly. Easier on the digestion and stomach.

Of course with all the modern supplement, and 'roids..etc, some of those old school tricks have been passed by. For guys on a budget, just might be workable.

Good Luck.


Title: Re: Wes` Comeback Journal
Post by: wes on August 05, 2015, 01:19:10 PM
Any tips on making cottage taste better??
Put some chopped up canned pineapple in it.......not bad but it`s an aqquired taste.


Eat for nutrition my brother from CT. not for taste!!   ;)


Title: Re: Wes` Comeback Journal
Post by: wes on August 05, 2015, 01:23:39 PM
I like your workouts like me your volume ,,I see sometimes you do more movements or just say 3 but still do 12-16 sets of the 3 movements ...glad you reconnected in this,,your ols school like me train/eat/diet everything else 2nd or 3rd  :P..
Great minds think alike Steve........besides if I did an abbreviated routine after all these decades of training,I wouldn`t even feel it.


Title: Re: Wes` Comeback Journal
Post by: wes on August 05, 2015, 01:25:35 PM

Wes is from the school that burned down before the "old school" was built!!
I truly am !!  LOL  :D


Title: Re: Wes` Comeback Journal
Post by: wes on August 05, 2015, 01:26:31 PM
Seriously, Wes has forgotten more about bodybuilding than most of the assholes on here will ever know!!
Yeah but at my age,I also forget my name and where the bathroom is!!   LOL   :(


Title: Re: Wes` Comeback Journal
Post by: wes on August 05, 2015, 01:27:34 PM
Talking about old school, guys use to put cottage cheese in a blender with water and drink it that way. Can taste like butter milk.  Easier than spoon feeding it to yourself. Some added pineapple or papaya (canned or fresh) in the blender with the water. Pineapple & papaya have bromelain which is an excellent aid for digestion.  Can also buy bromelain tablets. Butter milk it's self used to be another old school muscle builder.

Some also added a small can of tuna with tomato juice, pineapple juice, etc and drank that stuff a couple times a day. One thing about the above, it should not bloat anyone up because the drinks were sipped rather that chug-a-lugged quickly. Easier on the digestion and stomach.

Of course with all the modern supplement, and 'roids..etc, some of those old school tricks have been passed by. For guys on a budget, just might be workable.

Good Luck.
Excellent advice as usual you walking plethora of knowledge!!   ;)


Title: Re: Wes` Comeback Journal
Post by: wes on August 05, 2015, 01:31:20 PM
Week 4

Back,Traps:

Back:

Lat pulldowns:
85-15
115-12
130-12
115-12

Seated Cable Rows:
85-20
115-12
130-12

T-Bar Rows:
3 X 12 ( I use the 25 pound plates for better extension and attempt to hold the bar at my chest with a squeeze as best I can.

Stiff-Arm Pulldowns:
3 X 15 with 4 plates

Traps:
Barbell Shrugs:
3 X 12-15

Usual dietary fare...........too lazy to post it.   ;D


Title: Re: Wes` Comeback Journal
Post by: njflex on August 05, 2015, 01:37:27 PM
WES...

W HAT
E XCELLENT
S YMMETRY

 ;D


Title: Re: Wes` Comeback Journal
Post by: wes on August 05, 2015, 01:37:51 PM
Week 4

Shoulders:

Seated Press on Smith Machine:
70-12
90-12
100-5
70-12
70-12
Still babying my left shoulder but it felt OK today for a change.

Behind The Back Laterals: (kind of my own invention.........much better stretch)
20-4 X 10
10 pounds for 20 arms held at outside of quads

Face-Pulls:
2 X 12 with 4 plates
3 X 15 with 3 plates

2 Arm Cable Front Raise:
2 X 15 with 3 plates
3 X 20 with 2 plates

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

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

Meal # 3:
5 oz. chicken breast
1 cup white rice
1banana
12 oz. water

Meal # 4:
5 oz. chicken breast
1 cup FF cottage Cheese
12 oz. water

Meal # 5:
5 oz. chicken breast
1 cup FF cottage Cheese
1 rice cake w/ natty PB
12 oz. water


Title: Re: Wes` Comeback Journal
Post by: wes on August 05, 2015, 01:43:58 PM
I can`t wait to get away from these baby poundages but they feel heavy after a 15 month imposed layoff eating garbage so got my own self to blame.,,,,,,,,,,,,,,,,,besides as I always say sometimes,"if it feels heavy,it is heavy" !!

This is really only the 3rd. week of training as the first week was just 2 days upper body followed by lower body, as I knew I`d be as sore as hell for 3-5 days and I was.   :(

May jump on some HRT doses of Test in a few more weeks but got plenty of gains to make being clean as MUSCLE MEMORY is kicking in.

One thing`s for certain never again will I quit training.


The last time I did this was in the 70`s when I was in the throes of my alcoholism.

Other than that it`s been lots of contests with very few breaks in competing and none in training.


Thanks for reading guys and thanks for the support.


I gotta` get around to reading everyone else stuff but my finger hurts!


WHEW!!!   ;D


Title: Re: Wes` Comeback Journal
Post by: Primemuscle on August 05, 2015, 03:04:24 PM
Talking about old school, guys use to put cottage cheese in a blender with water and drink it that way. Can taste like butter milk.  Easier than spoon feeding it to yourself. Some added pineapple or papaya (canned or fresh) in the blender with the water. Pineapple & papaya have bromelain which is an excellent aid for digestion.  Can also buy bromelain tablets. Butter milk it's self used to be another old school muscle builder.

Some also added a small can of tuna with tomato juice, pineapple juice, etc and drank that stuff a couple times a day. One thing about the above, it should not bloat anyone up because the drinks were sipped rather that chug-a-lugged quickly. Easier on the digestion and stomach.

Of course with all the modern supplement, and 'roids..etc, some of those old school tricks have been passed by. For guys on a budget, just might be workable.

Good Luck.

Fortunately I like the taste of cottage and the taste of tuna. I can eat these items right out of the container with nothing added. Sometimes add a little salt and pepper or some lemon juice to the tuna.


Title: Re: Wes` Comeback Journal
Post by: Primemuscle on August 05, 2015, 03:06:54 PM
Week 4

Arms,Forearms,Cardio:

Biceps/Triceps:

Super-Set # 1:

{Standing Cable Curls:
4 X 8-12
{Pressdowns:
4 X 12-20

Super-Set # 1:
{High Cable Crossover Unit Curls:
4 X 12
{Triceps Dips:
4 X 12-20
^^Did these on an assisted dip/chin machine facing backwards with hands on set and pusing downwards......felt great.


The assisted chin and dip Nautilus equipment is great for both those exercises. It really helps me with chins.


Title: Re: Wes` Comeback Journal
Post by: wes on August 06, 2015, 02:47:49 PM
Week 4:

Biceps/Triceps,Forearms:


Biceps/Triceps:

Super-Set # 1:
{Seated Alternate Dumbell Curls:
25-12
30-12
35-8
25-12
{Lying Dumbell Extensions:
15-20
20-20
20-15
20-15

Super-Set # 2:
{Squatting Cable Curls:
4 X 12 w/6 plates
Grab a low pulley with both hands,take a few steps back,squat down,elbows on knees,curl to face.
{Bent-Forward Cable Extensions:
4 X 12-15 w/6 plates

Triceps Dips:
4 X 12-20
^^Did these on an assisted dip/chin machine facing backwards with hands on set and pushing downwards.

Roc-It Curl Machine:
1 X failure with 5 plates


Forearms:

Super-Set:
{Wrist Curls:
4 x failure with 55 pounds
{Reverse Wrist Curls:
4 X failure with 25 pounds

Diet:

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

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

Meal # 3:
5 oz. boiled chicken breast
1 cup white rice
12 oz. water

Meal #4:
2 slices pizza
12 oz. water
Thanks honey!!   >:(

Meal # 5:
5 oz. boiled chicken breast
salad
12 oz. water


Title: Re: Wes` Comeback Journal
Post by: wes on August 07, 2015, 10:55:09 AM
Week 4

Friday August 7th..


Quads,Hamstrings,Calves:

Quads:
Roc-It Leg Press:
8 plates-25
10 plates-15
12 plates-12
15 plates-12
17 plates-12
10 plates-20

Roc-It Leg Extension:
50-15
60-12
60-12
40-15
40-12

Roc-It Adductor Machine:
4 plates-25
6 plates-15
6 plates-15

Hamstrings:
Roc-It Seated Leg Curls:
60-20
80-12
80-12
60-15
50-20
Stiff-Legged Deadlifts on Platform:
45-20
65-15
^^^Just for a stretch..........very tight since starting back.

Calves:
Leg Press Calf Extensions:
6 x failure + 1/2 reps to failure at the end of all sets followed by stretching the calves.

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

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

Meal # 3:
5 eggs scrambled
12 oz. water

Meal # 4:
boiled chicken breast
salad
12 oz. water

Meal # 5:
boiled chicken breast
salad
12 oz. water


Title: Re: Wes` Comeback Journal
Post by: Straw Man on August 07, 2015, 01:33:26 PM
Wes - a few questions

are you on a zero fat diet or are you adding in any fats such as olive oil or fish oil
are you timing your rest between sets ( I recall another post where you said you train very fast)

at some point will you train each bodypart more than once a week?

are you on Week 5 now. You seem to have done Week 4 over again?


Title: Re: Wes` Comeback Journal
Post by: wes on August 10, 2015, 09:36:07 AM
Wes - a few questions

are you on a zero fat diet or are you adding in any fats such as olive oil or fish oil

I`m not one to add many fats into the diet as so many  do these days.

I`m a firm believer that we get enough trace fats from our food......ie.,egg yolks,chicken,beef etc.I do however add a bit of olive oil at times when I eat fish and I alsdo indulg in rice cakes with small amounts of natty peanut butter.


are you timing your rest between sets ( I recall another post where you said you train very fast)

No not always,I don`t get too anal about it but usually start another set right before I`m fully recovered.

I also do Super-Sets,Giant-Sets,Drop-Sets,Rest Pause,Running the Rack,etc. etc.

Any kind of intensity technique that I think helps me to improve.

at some point will you train each bodypart more than once a week?
Probably only calves and abs.............I get burnt out training every day even if I have 3 heavy days followed by 3 lighter days.

are you on Week 5 now. You seem to have done Week 4 over again?
Actually today truly starts Week # 4 as my first "week" was training only 2 days due to soreness.
^^^^^^^^ABOVE  ;)


Title: Re: Wes` Comeback Journal
Post by: wes on August 10, 2015, 09:40:30 AM
Monday August 10th.

Chest:

Barbell Inclines-6 X 12,10,5,5,10,12

Flyes:
30-12
40-10
40-10
25-15

Crossovers:
3 X 12-15

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

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

Meal # 3:
5 oz. chicken breast
1 cup FF cottage cheese
1 banana
12oz. water

Meal # 4:
small plate of pasta with meat sauce
12 oz. water

Meal # 5:
5 oz. chicken breast
12 oz. water



Title: Re: Wes` Comeback Journal
Post by: njflex on August 10, 2015, 09:52:00 AM
nice wes....keep going...I like the volume..


Title: Re: Wes` Comeback Journal
Post by: Straw Man on August 10, 2015, 01:24:07 PM
^^^^^^^^ABOVE  ;)

thanks for the reply

I know some people do well (in terms of fat loss) on a very low fat diet


Title: Re: Wes` Comeback Journal
Post by: wes on August 11, 2015, 07:55:12 AM
nice wes....keep going...I like the volume..
Thanx Steve,I`m feeling so much better training again.


Title: Re: Wes` Comeback Journal
Post by: njflex on August 11, 2015, 07:57:37 AM
Thanx Steve,I`m feeling so much better training again.
hey man,,its good to have a passion ,,this is ours,,wives/family aside,,this is a real and on a surface level 'narccissism'but most people can't comprehend what it actually takes to have/maintain a quality build over time ..we do /we can/we will...


Title: Re: Wes` Comeback Journal
Post by: wes on August 11, 2015, 08:07:04 AM
Tuesday August 11th.

Back,Traps,Lower Back:

Back:

Lat Pulldowns:
85-15
130-12
145-8
100-15

High Cable Pulldowns:
150-12
160-12
160-12

One-Arm Seated Cable Rows:
3 X 15 with 50 pounds alternating arms with no rest.

Barbell Rows:
3 X 12 -100 pounds

Hung from a chinup bar for 2 sets to failure just to stretch out the lats.

Traps:
Smith Machine Upright Row Behind the Back:
3 X 12-15 with 105 pounds hold at top,great peak contraction.

Lower Back:
Roc-It Back Extensions:
4 plates-25
6 plates-15
8 plates -12 drop to 6 for 8 more reps

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

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

Meal # 3:
4 scrambled eggs
1 banana
12 oz. water

Meal # 4:
5 oz. boiled chicken breast
small bowl of pasta
12 oz. CRYSTAL-LITE

Meal # 5:
Steamed fish with veggies
12 oz. CRYSTAL-LITE


Title: Re: Wes` Comeback Journal
Post by: njflex on August 11, 2015, 08:14:39 AM
I like how you post weights used,i do same thing in the threads I post workouts in sets/reps/weights ,,


Title: Re: Wes` Comeback Journal
Post by: wes on August 11, 2015, 06:11:25 PM
I like how you post weights used,i do same thing in the threads I post workouts in sets/reps/weights ,,
I`ll be happier when they`re not so wimpy.  :(


Where`s your log bro  ???


Title: Re: Wes` Comeback Journal
Post by: njflex on August 11, 2015, 07:26:30 PM
I`ll be happier when they`re not so wimpy.  :(


Where`s your log bro  ???
thinking of one..i post all my stuff over 45 thread and pics 'you been there too,,i should merge the pics and then post workouts together here,,maybe hmmm...


Title: Re: Wes` Comeback Journal
Post by: wes on August 12, 2015, 07:19:04 AM
Wednesday August 12th.

Shoulders:

Seated Press on Smith Machine:
65-12
85-12
100-5
70-12
70-12
Still babying my friggin` left shoulder.   :'(

Super-Set:
{Behind The Back Laterals: (kind of my own invention.........much better stretch)
3 X 12 with 20 pounders
{Bent-Over Laterals:
3 X 12 with the 25 pounders

Lateral Raise (burnout rehab type set)
10 pounds for 20 reps arms held at outside of quads

Face-Pulls:
3 X 12 with 4 plates

2 Arm Cable Front Raise:
3 X 12-15 with 30 pounds

Diet:
Trained in a fasted state this morning.

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

Meal # 2:
5 oz. chicken breast
1 cup white rice
12 oz. water

Meal # 3:
1 scopp whey in water
1 banana

Meal # 4:
5 oz. chicken breast
1 cup white rice
12 oz. water

Meal # 5:
5 oz. chicken breast
2 rice cakes with natty PB
12 oz. water


Title: Re: Wes` Comeback Journal
Post by: NaturalWonder83 on August 12, 2015, 03:35:38 PM
I wanna try the outside quads laterals
Wes u ever get to try Icarian standing side lateral machine
Wednesday August 12th.

Shoulders:

Seated Press on Smith Machine:
65-12
85-12
100-5
70-12
70-12
Still babying my friggin` left shoulder.   :'(

Super-Set:
{Behind The Back Laterals: (kind of my own invention.........much better stretch)
3 X 12 with 20 pounders
{Bent-Over Laterals:
3 X 12 with the 25 pounders

Lateral Raise (burnout rehab type set)
10 pounds for 20 reps arms held at outside of quads

Face-Pulls:
3 X 12 with 4 plates

2 Arm Cable Front Raise:
3 X 12-15 with 30 pounds

Diet:
Trained in a fasted state this morning.

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

Meal # 2:
5 oz. chicken breast
1 cup white rice
12 oz. water

Meal # 3:
1 scopp whey in water
1 banana

Meal # 4:
5 oz. chicken breast
1 cup white rice
12 oz. water

Meal # 5:
5 oz. chicken breast
2 rice cakes with natty PB
12 oz. water


Title: Re: Wes` Comeback Journal
Post by: Primemuscle on August 12, 2015, 05:17:45 PM
hey man,,its good to have a passion ,,this is ours,,wives/family aside,,this is a real and on a surface level 'narccissism'but most people can't comprehend what it actually takes to have/maintain a quality build over time ..we do /we can/we will...

Maintaining good health through fitness and diet is not narcissistic. Liking the visual results probably is though. I say whatever it takes to keep one going to the gym week after week, year after year is good even a little narcissism. Looking fit is contagious too. My daughter said she wants to try the gym again and asked if she could go with me sometime this week. I think she likes that her old pop has lost weight and is looking pretty healthy these days. You are never too old to stay in shape.

Remember, I'm going to be a great-grandfather come October. The family line continues. Not only that, it's a boy who will have the family name I'm guessing because my grandson in-law took my granddaughter's name instead of her taking his. Modern times!


Title: Re: Wes` Comeback Journal
Post by: wes on August 13, 2015, 03:20:18 PM
I wanna try the outside quads laterals
Wes u ever get to try Icarian standing side lateral machine
Yes,back at the Golds Gym in West Springfield Mass.,sadly I live in east buttfuck N.Y. these days........good machine.


Title: Re: Wes` Comeback Journal
Post by: wes on August 13, 2015, 03:27:30 PM
Thursday August 13th.

Biceps/Triceps


Super-Set #1:
{Seated Alternate DB Curls:
25-12
30-12
20-15
{Lying Dumbell Extensions:
3 X 20 with the 20 pounders

Super-Set #2:
{Barbell Preacher Curls:
50-12
60-12
60-10
{Pushdowns:
50-20
60-15
70-12

Super-Set #3:
{Squatting Cable Curls:
3 X 12-15 with 6-7 plates
{Bent-Forward Triceps Extensions:
3 X 15-20 with 6-7 plates

Triceps Dips on Machine:
3 X failure with 120 pounds

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

Meal # 2-Post-Workout:
1 quart FF choc. milk (forgot protein shaker at home)   :(

Meal # 3:
6 oz. boiled chicken breast
1 cup white rice
12 oz. water

Meal # 4:
6 oz. boiled chicken breast
1 cup green beans
12 oz. water

Meal # 5:
6 oz. boiled chicken breast
1 cup green beans
12 oz. water



Title: Re: Wes` Comeback Journal
Post by: Primemuscle on August 13, 2015, 05:02:06 PM
Thursday August 13th.

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

Meal # 2-Post-Workout:
1 quart FF choc. milk (forgot protein shaker at home)   :(

Meal # 3:
6 oz. boiled chicken breast
1 cup white rice
12 oz. water

Meal # 4:
6 oz. boiled chicken breast
1 cup green beans
12 oz. water

Meal # 5:
6 oz. boiled chicken breast
1 cup green beans
12 oz. water


I don't understand how anyone could follow this diet for very long. There is hardly any variety. It's boiled chicken with either a cup of rice or a cup of green beans. If I ate like this, I'd give up eating altogether. Variety is the spice of life and when it comes to food, it is also healthy. I don't believe I've ever had boiled chicken. How do you get it down without gagging? Did you mean broiled? I have had chicken and dumplings, but you don't boil the chicken, you simmer it in chicken stock or water with celery, onions, carrots and seasoning in it. When it is done, you make a gravy out of the stock. It's very moist and tasty. I like lots of pepper on it.

As for protein shakes there are a few different kinds. Lately, I've been having a pea protein shake as a snack or extra meal every now and then. They have premade protein shakes at the gym if I want one after my workout. They keep them refrigerated so they are nice and cold. When I make one at home, I use chilled water. As far as snacking, I sometimes go for a glass of V-8 juice. No protein to speak of, but loads of fiber and hardly any calories.


Title: Re: Wes` Comeback Journal
Post by: wes on August 14, 2015, 11:47:27 AM
Friday August 14th.

Quad,Hamstrings,Calves:


Quads:
Leg Extensions:
5 X 8-20 with a few triple drop sets thrown in just to increase the agony!  :D

Roc-It Leg Press:
5 X 12 with 12 plates

Adductor Machine:
5 X 8-20

Hamstrings:
Roc-It Seated Leg Curls:
6 X 8-20

Calves:
Leg Press Calf Raise:6 X failure with stretching in between sets

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

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

Meal # 3:
boiled chicken breast
salad
12 oz. water

Meal # 4:
Ground beef patty
1 cup FF cottage cheese
12 oz. water

Meal # 5:
boiled chicken breast
salad
12 oz. water


Title: Re: Wes` Comeback Journal
Post by: wes on August 14, 2015, 11:49:57 AM
I don't understand how anyone could follow this diet for very long. There is hardly any variety. It's boiled chicken with either a cup of rice or a cup of green beans. If I ate like this, I'd give up eating altogether. Variety is the spice of life and when it comes to food, it is also healthy. I don't believe I've ever had boiled chicken. How do you get it down without gagging? Did you mean broiled? I have had chicken and dumplings, but you don't boil the chicken, you simmer it in chicken stock or water with celery, onions, carrots and seasoning in it. When it is done, you make a gravy out of the stock. It's very moist and tasty. I like lots of pepper on it.

As for protein shakes there are a few different kinds. Lately, I've been having a pea protein shake as a snack or extra meal every now and then. They have premade protein shakes at the gym if I want one after my workout. They keep them refrigerated so they are nice and cold. When I make one at home, I use chilled water. As far as snacking, I sometimes go for a glass of V-8 juice. No protein to speak of, but loads of fiber and hardly any calories.

I boil the chicken slowly over a long time period.......tastes fine,plus gets out a lot of fat.

If you boil it quickly,it comes out rubbery.


Just the price I have to pay to be able to compete once again.

Winning my NABBA pro-card is my goal and I will not be deterred.

Thanks Prime for making me hungry!!   :(





;D


Title: Re: Wes` Comeback Journal
Post by: wes on August 17, 2015, 12:23:08 PM
Monday August 17th.

Chest:

Barbell Inclines-6 X 12,10,5,5,10,12

Flyes:
30-12
40-10
40-10
30-15

Crossovers:
3 X 12-15 4 + 5 plates

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

Meal # 2-Post-Workout:
1 qt. FF choc. milk  (forgot my protein drink again)   :(

Meal # 3:
4 egg omelette
1 banana
12 oz. water

Meal # 4:
5 oz. chicken breast
salad
12 oz. water

Meal # 5:
Roasted turkey breast
baked potato
12 oz. water



Title: Re: Wes` Comeback Journal
Post by: NaturalWonder83 on August 17, 2015, 01:58:55 PM
Which whey do u like Wes?

Nice simple chest day good stuff 8)


Title: Re: Wes` Comeback Journal
Post by: Primemuscle on August 18, 2015, 12:46:47 PM
Monday August 17th.

Chest:

Barbell Inclines-6 X 12,10,5,5,10,12

Flyes:
30-12
40-10
40-10
30-15

Crossovers:
3 X 12-15 4 + 5 plates

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

Meal # 2-Post-Workout:
1 qt. FF choc. milk  (forgot my protein drink again)   :(

Meal # 3:
4 egg omelette
1 banana
12 oz. water

Meal # 4:
5 oz. chicken breast
salad
12 oz. water

Meal # 5:
Roasted turkey breast
baked potato
12 oz. water



All milk, including flavored milk, contains a unique combination of nutrients important for growth and development in kids, and for optimal health and disease prevention in adults. Flavored milk has all of the major nutrients found in unflavored milkócalcium, phosphorus, magnesium, potassium, protein, riboflavin, niacin and vitamins A, B12 and Dóand contributes only 3% of added sugars to your diet. Too bad I never like the taste of flavored milk.


Title: Re: Wes` Comeback Journal
Post by: Montague on August 18, 2015, 03:01:57 PM
I`ll be happier when they`re not so wimpy.  :(


It's not about how much ya bench, but how much ya LOOK LIKE you can bench!!


There are no power racks on the beach or stage.


Title: Re: Wes` Comeback Journal
Post by: wes on August 18, 2015, 04:22:32 PM
Tuesday August 18th.

Back,Traps:

Back:

Lat Pulldowns:
85-15
115-12
145-10
100-15

Barbell Rows:
3 X 12 w/ 105 pounds

Seated Cable Rows:
85-15
115-12
100-12

Straight-Arm Pulldowns:
3 X 12-15 with 6 plates


Roc-It Pulldowns:1 X 20 ( burnout set)

Traps:
Barbell Shrugs:
135-20
185-12
185-12


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

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

Meal # 3:
4 scrambled eggs
1/2 cup oatmeal
12 oz. water

Meal # 4:
5 oz. boiled chicken breast
salad
12 oz. water

Meal # 5:
5 oz. boiled chicken breast
salad
12 oz. water


Title: Re: Wes` Comeback Journal
Post by: wes on August 18, 2015, 04:25:08 PM
Which whey do u like Wes?

Nice simple chest day good stuff 8)
Thanks Gene,I just hit Wal-Mart.............I read a study once that said most wheys are manufactured at the same plants and sold to different companies who put their own labels on it and jack up the price.

All milk, including flavored milk, contains a unique combination of nutrients important for growth and development in kids, and for optimal health and disease prevention in adults. Flavored milk has all of the major nutrients found in unflavored milkócalcium, phosphorus, magnesium, potassium, protein, riboflavin, niacin and vitamins A, B12 and Dóand contributes only 3% of added sugars to your diet. Too bad I never like the taste of flavored milk.
It also makes you smooth by bodybuilding standards.  :(


It's not about how much ya bench, but how much ya LOOK LIKE you can bench!!


There are no power racks on the beach or stage.
Thanks Monty,I still feel like a wuss though!!   LOL   ;D


Title: Re: Wes` Comeback Journal
Post by: Primemuscle on August 18, 2015, 05:38:54 PM
It also makes you smooth by bodybuilding standards.  :(

Then I better start drinking more milk....my skin is looking wrinkly and bumpy these days. Smooth might be an improvement. ;D


Title: Re: Wes` Comeback Journal
Post by: wes on August 19, 2015, 03:49:39 PM
Wednesday August 19th.

Shoulders,Lower Back,Neck:

Shoulders:

Seated Press on Smith Machine:
70-12
90-12
110-5
85-12
85-12
Still babying my left shoulder,but getting a bit stronger.

Behind The Back Laterals: (kind of my own invention.........much better stretch)
15 X 15
20-3 X 12
10 pounds for 20 arms held at outside of quads

Face-Pulls:
4 X 7 plates-12
1 X 6 plates-15

2 Arm Cable Front Raise:
2 X 15 with 4 plates
1 X 20 with 3 plates

Lower Back:
Machine Back Extensions:
5 plates-25
7 plates-15
6 plates-20

Neck:
Plate Neck Raise:
3 X 15-20 with 25 pound plate

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

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

Meal # 3:
5 oz. chicken breast
salad
12 oz. water

Meal # 4:
5 oz. chicken breast
salad
1 banana
12 oz. water

Meal # 5:
5 oz. chicken breast
salad
12 oz. water


Title: Re: Wes` Comeback Journal
Post by: wes on August 20, 2015, 01:37:59 PM
Thursday August 20th.

Biceps/Triceps,Forearms:


Biceps/Triceps:

Super-Set # 1:
{E-Z Bar Curls:
50-12
70-10
70-8
50-12
{Skullcrushers:
50-20
70-12
70-12
50-15

Super-Set # 2:
{Squatting Cable Curls:
4 X 12 w/6 + 7 plates
Grab a low pulley with both hands,take a few steps back,squat down,elbows on knees,curl to face.
{Bent-Forward Cable Extensions:
4 X 12-15 w/6 + 7 plates

Triceps Dips:
4 X 12-20
^^Did these on an assisted dip/chin machine facing backwards with hands on set and pushing downwards.

Forearms:

Super-Set:
{Wrist Curls:
4 x failure with 45-65 pounds
{Reverse Wrist Curls:
4 X failure with 25 pounds

Diet:
Trained in a fasted state

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

Meal # 3:
4 eggs scrambled
1 banana
12 oz. water

Meal #4:
boiled chicken breast
salad
12 oz. water

Meal # 5:
5 oz. boiled chicken breast
salad
12 oz. water


Title: Re: Wes` Comeback Journal
Post by: wes on August 20, 2015, 01:39:03 PM
Gonna` attempt to squat tomorrow..........haven`t squatted in eons...........should be a monster.  :(


Title: Re: Wes` Comeback Journal
Post by: Montague on August 20, 2015, 04:48:28 PM
Gonna` attempt to squat tomorrow..........haven`t squatted in eons...........should be a monster.  :(


Baby steps, brother...


Title: Re: Wes` Comeback Journal
Post by: jpm101 on August 22, 2015, 06:53:13 AM
Wonder if Wes died or is on life support after saying he was going to attempt squats ... being eons  away from them and all that?   Is RIP in order?


Title: Re: Wes` Comeback Journal
Post by: TheGrinch on August 22, 2015, 08:06:20 AM
congrats on your consistency!! dont know where you get the strength to workout on such low calories.. wish I could do that..



Do you have a shopping list for the week or a list of staples you buy? Seems every day you have different little condiments/addons.???


best wishes  ;D


Title: Re: Wes` Comeback Journal
Post by: TheGrinch on August 22, 2015, 08:31:42 AM
how are you deciding when to have carbs with a meal vs no carbs?


Title: Re: Wes` Comeback Journal
Post by: wes on August 22, 2015, 05:10:51 PM
how are you deciding when to have carbs with a meal vs no carbs?
I keep it in my head........soon I`ll go on a formal carb cycling regimen.


Title: Re: Wes` Comeback Journal
Post by: wes on August 22, 2015, 05:12:55 PM
Wonder if Wes died or is on life support after saying he was going to attempt squats ... being eons  away from them and all that?   Is RIP in order?
JPM,I get up at around 3-4 AM to hit the gym by 6 AM before I go to work..........squats were cancelled..........just didn`t feel up to training at all,was lucky I did `cause I had a great leg day sans squats.


Title: Re: Wes` Comeback Journal
Post by: wes on August 22, 2015, 05:13:53 PM
Then I better start drinking more milk....my skin is looking wrinkly and bumpy these days. Smooth might be an improvement. ;D
;D


Title: Re: Wes` Comeback Journal
Post by: wes on August 22, 2015, 05:16:19 PM
congrats on your consistency!! dont know where you get the strength to workout on such low calories.. wish I could do that..



Do you have a shopping list for the week or a list of staples you buy? Seems every day you have different little condiments/addons.???


best wishes  ;D
No real list,mostly chicken,eggs,and rice.


Gonna` get a bit tougher on myself soon and be stricter.


I`m making progress though.


Title: Re: Wes` Comeback Journal
Post by: wes on August 22, 2015, 05:22:02 PM
Friday August 21st.

Quad,Hamstrings,Calves:


Quads:
Roc-It Leg Press:
7 plates-25
10 plates-15
13 plates-12
16 plates-12
9 plates-20
(very little rest made these tough)

Leg Extensions:
5 X 8-20

Adductor Machine:
4 X 8-20

Hamstrings:
Roc-It Seated Leg Curls:
6 X 8-20

Calves:
Leg Press Calf Raise:6 X failure with stretching in between sets

Diet:
Trained in a fasted state

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

Meal # 2:
boiled chicken breast
salad
12 oz. water

Meal # 3:
1 scoop whey in water
1/2 cup oatmeal

Meal # 4:
1 scoop whey in water

Only had 4 meals........no desire to eat at all.  :(


Tough day,debated on going or not but I have to be literally dying to miss a scheduled training day.

Glad I went as my legs were pumped bigtime.


Title: Re: Wes` Comeback Journal
Post by: NaturalWonder83 on August 23, 2015, 04:58:20 PM
Keep it up Wes!


Title: Re: Wes` Comeback Journal
Post by: wes on August 25, 2015, 02:36:14 PM
Monday August 24th.

Chest:


Smith Inclines:
warmup set-20 reps
115-12
135-8
160-3
160-3
135-8
135-8

Flyes:
30-15
45-8
45-8
45-8

Crossovers:
4 plates-12
4 plates-12
3 plates-15

Diet:
Trained in a fasted state

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

Meal # 2:
4 scrambled eggs
1 cup oatmeal
12 oz. water

Meal # 3:
6 oz. chicken breast
salad
12 oz. water

Meal # 4:
6 oz. chicken breast
salad
12 oz. water


Title: Re: Wes` Comeback Journal
Post by: wes on August 25, 2015, 02:41:53 PM
Tuesday August 25th.

Back,Lower Back:

Super-Set:
{Lat Pulldowns:
4 X 12-15 with 115 pounds
{Straight-Arm Pulldowns:
4 X 12-15 with 4 plates

Roc-It Row Machine:
2 sets to failure with 7 plates

Roc-It Pulldowns:
2 sets to failure with 9 plates

Lower Back:

Roc-It Back Extensions:
6 plates-20
8 plates-12
7 plates-15

Had to do a light fast quickie type day as I had to work plus run a ton of errands.............nice intense day....trained with hardly any rest....... huge pump in lats.


Diet:
Trained in a fasted state

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

Meal # 2:
2 whole eggs
4 eggwhites
sliced tomato
12 oz. water

Meal # 3:
6 oz. chicken breast
1/2 cup white rice
12 oz. water

Meal # 4:
6 oz. chicken breast
1/2 cup white rice
12 oz. water


Title: Re: Wes` Comeback Journal
Post by: wes on August 25, 2015, 02:42:45 PM
Keep it up Wes!
Thanks Gene.........I`m looking much better than when I started,but I still look terrible.

Oh well,I`m making some gains anyway.  ;)


Title: Re: Wes` Comeback Journal
Post by: Montague on August 25, 2015, 03:40:53 PM
Wonder if Wes died or is on life support after saying he was going to attempt squats ... being eons  away from them and all that?   Is RIP in order?


Wes was training before the barbell, squat, and metric unit were invented.
Respect your elders, JPM!!

 ;D


Title: Re: Wes` Comeback Journal
Post by: wes on August 30, 2015, 05:40:01 AM
I`m still alive,just falling behind on posting a bit..........decided to forego squatting.  :)


Title: Re: Wes` Comeback Journal
Post by: wes on August 30, 2015, 05:41:47 AM
Wednesday August 26th.

Shoulders:


Behind the back Laterals:
5 X 15-20

Face-Pulls:
5 X 12-15

Cable Front Raise:
3 X 12-15

The usual diet type foods


Title: Re: Wes` Comeback Journal
Post by: wes on August 30, 2015, 05:45:33 AM
Thursday August 27th.

Biceps/Triceps:


Super-Set # 1:
{Seated Alternate DB Curls:
20-15
30-10
30-8
30-8
{Skullcrushers:
50-20
60-12
70-10
70-8

Super-Set # 2:
{Squatting Cable Curls:
6 plates-15
8 plates-10
7 plates-12
6 plates-12
{Pressdowns:
5 plates-20
5 plates-15
5 plates-12
4 plates-20

Triceps Dips:
120-12
110-15
100-20


Title: Re: Wes` Comeback Journal
Post by: wes on August 30, 2015, 05:48:50 AM
Friday August 21st.

Quad,Hamstrings,Calves:


Quads:
Roc-It Leg Press:
8 plates-25
12 plates-15
14 plates-12
17 plates-12
12 plates-20

Leg Extensions:
4 X 8-20

Adductor Machine:
3 X 8-20

Hamstrings:
Roc-It Seated Leg Curls:
5 X 8-20

Calves:
Leg Press Calf Raise:6 X failure


Title: Re: Wes` Comeback Journal
Post by: njflex on September 09, 2015, 08:05:30 AM
Thanks Gene.........I`m looking much better than when I started,but I still look terrible.

Oh well,I`m making some gains anyway.  ;)
keep it up,,you'll be shredded soon mate....i'm watching  ;).. :-*


Title: Re: Wes` Comeback Journal
Post by: wes on September 09, 2015, 09:24:11 AM
Still training hard but tired of this fucking log!!   LOL   ;D


Title: Re: Wes` Comeback Journal
Post by: njflex on September 09, 2015, 09:38:21 AM
Still training hard but tired of this fucking log!!   LOL   ;D
I was thinking of one too with pics' ;D as usual'but I post on 45 and over thread,2 pic threads I update once in a while...


Title: Re: Wes` Comeback Journal
Post by: NaturalWonder83 on September 11, 2015, 03:01:39 PM
Nice job!
What's your advice on calves??
Friday August 21st.

Quad,Hamstrings,Calves:


Quads:
Roc-It Leg Press:
8 plates-25
12 plates-15
14 plates-12
17 plates-12
12 plates-20

Leg Extensions:
4 X 8-20

Adductor Machine:
3 X 8-20

Hamstrings:
Roc-It Seated Leg Curls:
5 X 8-20

Calves:
Leg Press Calf Raise:6 X failure


Title: Re: Wes` Comeback Journal
Post by: Overload on September 28, 2015, 07:31:18 AM
Nice to see this Legendary training schedule.

Glad to see you are back at it Wes.


8)


Title: Re: Wes` Comeback Journal
Post by: jpm101 on October 06, 2015, 07:32:24 AM
OK...we know that Wes is on is comeback, but did he go away again? 30 August last post.


Title: Re: Wes` Comeback Journal
Post by: Primemuscle on October 06, 2015, 07:35:17 PM
OK...we know that Wes is on is comeback, but did he go away again? 30 August last post.

I know how that goes.  ;)


Title: Re: Wes` Comeback Journal
Post by: wes on November 08, 2015, 09:09:27 AM
Sorry jpm,I`m still here and training as hard as possible,just got tired of posting in this damn log!   ;D


Title: Re: Wes` Comeback Journal
Post by: jpm101 on November 08, 2015, 10:46:38 AM
Glad to see your back and not addicted to endless daily post on GB, which most really amount to nothing much anyway. Some of these guy's workout ..well, ya just got to wonder...WTF..

Experience counts, and looking forward to you sharing yours. Though there is danger that some people here may actually learn something of value from you.

Good Luck.


Title: Re: Wes` Comeback Journal
Post by: njflex on November 08, 2015, 05:08:10 PM
Glad to see your back and not addicted to endless daily post on GB, which most really amount to nothing much anyway. Some of these guy's workout ..well, ya just got to wonder...WTF..

Experience counts, and looking forward to you sharing yours. Though there is danger that some people here may actually learn something of value from you.

Good Luck.
jpm whays ur take on training in the end is it a physique your building/strenght or execution of movement or exercise to be performed in perfect form ?


Title: Re: Wes` Comeback Journal
Post by: jpm101 on November 09, 2015, 08:15:36 AM
NJFlex

Don't want to take up space here, this is Wes's site about his training. Refer you to my my section, my ideas all laid out there....good or bad.

Just to note; I like the sound of the clang and rattle of plates and the thud of DB's hitting the floor. Music to my ears. Which means I enjoy lifting heavy and the challenge of it. But also do lighter stuff, as GVT, 8x8's, etc..for the sake of preserving my joints and the important of the change of pace received. Also observe that most men train too much (too long of a  workout) and too often (too many training days a week), not allowing the CNS and recovery to catch up to them. But than again, to each his own.

Good Luck.



Title: Re: Wes` Comeback Journal
Post by: njflex on November 09, 2015, 08:21:44 AM
NJFlex

Don't want to take up space here, this is Wes's site about his training. Refer you to my my section, my ideas all laid out there....good or bad.

Just to note; I like the sound of the clang and rattle of plates and the thud of DB's hitting the floor. Music to my ears. Which means I enjoy lifting heavy and the challenge of it. But also do lighter stuff, as GVT, 8x8's, etc..for the sake of preserving my joints and the important of the change of pace received. Also observe that most men train too much (too long of a  workout) and too often (too many training days a week), not allowing the CNS and recovery to catch up to them. But than again, to each his own.

Good Luck.


THANK U ,,AND YES WES AMD GO WAY BACK HE WON'T BE PEEVED AT THIS 2 POST SIDE SIDE BAR,,,,THANK YOU FOR YOUR RESPONSE AND IT WAS CORDIAL TO ME ,I KNOW YOU HAVE HAD ISSUES WITH DONNY AND HE'S A 'FRIEND'HERE BUT I RESPECT YOUR ANSWER PERTAINING TO ME AND ME ONLY HERE,NO ARGUMENTS FROM ME,,I TRAIN 4X PER WEEK AND 1 TO 1.5 ON THE HIGH END ,,AT 47 I FEEL RESTED AND HAVE GREAT WORKOUTS WITHOUT ANT PROBLEMS AT ALL..