My 2011 NPC Masters Nats Prep !

[wes]

7/2/11
Took a trip to Massena N.Y. about 60 miles away and trained at World Class Gym,an old mom & pop hardcore gym.........the only one anywhere near where I live...............great old school atmosphere.

Shoulders,Biceps/Triceps,Forearms,Cardio:

Shoulders:
Nautilus Double Shoulder Machine:
3 x 10-12 each exercise  (these burnt like crazy)

Here`s a pic of the oldie but goodie:



Behind The Back Laterals:
20-20
30-12
25-15

One-Arm Cable Laterals Behind Back:
3 x 12 alternating each arm with no rest.......used 1+1/2 plates

Reverse Pec-Deck Flyes:
50-20
60-15
70-12
80-10
60-15
40-25
Haven`t used one of these machines since I moved up here almost 9 years ago.......felt great!

Single Dumbell Front Raise:
35-15
45-12
45-12

Biceps/Triceps:

Super-Set # 1:
{Seated Alternate Dumbell Curls:
30-12
40-12
50-10
35-10
{Skullcrushers:
60-20
70-20
90-12
80-12

Super-Set #2:
{Bodymasters Cable Preacher Machine:
3 x 12 with 60 pounds
{Pressdowns:
5 plates-20
6 plates-15
7 plates-12

Super-Set #3:
{Standing Cable Curls:
6 plates-15
8 plates-10
7 plates-10
{Bent-Forward Cable Extensions:
7 plates-20
9 plates-12
10 plates-12

Forearms:

Super-Set:
{Reverse Cable Curls:
3 x 12 with 60 pounds
{Wrist Curls:
3 x 20 with 65 pounds

Cardio:
31 minutes walking on inclined treadmill

Todays Diet:

Meal 1 -Pre-workout:
1 scoop whey in water

Meal 2 -Post Workout:
1 scoop whey in water
1/4 cup oats

Meal 3 -
4 oz.lean roast beef
3 sm. baked potatoes
water
coffee

Meal 4 -
4 oz. ground turkey breast patty
2 small baked potatoes
Crystal-Lite

Meal 5-
8 eggwhites
1 whole egg
Crystal-Lite

Meal 6-
8 eggwhites
1 whole egg
3 rice cakes with natty PB
Crystal-Lite

[wes]

Unfotunately,the gym is closed today so just gonna` do cardio and continue the diet.

Also mowed my lawn with my push mower so I know I burnt off some cals there.........I got a big ass lawn!  

Also gonna` start practicing my posing routine...............ha ven`t even thought much about it really.......been very busy!!

Well,I have thought about it,but that`s all I did!!

Time to get busy......I hate posing!  


AM Cardio:
30 minutes walking on inclined treadmill on empty stomach

Meal 1 -
9 eggwhites
1 whole egg
1/2 cup Cream Of Wheat
coffee
water

Meal 2 -
1 scoop whey in water

Meal 3 -
Ground chicken breast patty
salad
water

Meal 4 -
6 oz. BBQ`d chicken tenders
salad
Crystal-Lite

Meal 5 -
1 scoop whey in water
2 rice cakes with natty PB

[wes]

7/5/11

Chest/Back,Traps,Cardio:

Chest/Back:

Super-Set # 1 :
{Smith Inclines:
135-12
155-12
175-10
195-8
160-12
{Chins:
10
10
10
8
8

Super-Set # 2 :
{Flyes:
45-12
60-10
45-12
{Cybex Seated Rowing Machine:
8 plates-12
10 plates-12
8 plates-15

Super-Set # 3 :
{Cable Crossovers:
3 x 15 with 4 plates
{Seated Cable Rows:
9 plates-12
11 plates-12
10 plates-12

Dumbell Pullovers:
70-12
80-10
80-10

Dips:
3 x 15 with bodyweight (pretty much spent by this time)

Traps:
Dumbell shrugs:
75-15
95-12
70-20

Cardio:
23 minutes on eliptical/stepper machine

Another good one......fast paced,very little rest,intense!!

Todays Diet:

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

Meal 2 -
1 scoop whey in water
1/4 cup oats

Meal 3 -
Chicken Chilli
(boiled chicken breast
kidney beans
crushed tomatoes
brown rice)
Crystal-Lite

Meal 4 -
Chicken Chilli
(boiled chicken breast
kidney beans
crushed tomatoes
brown rice)
Crystal-Lite

Meal 5 -
8 eggwhites
1 whole egg
Crystal-Lite

Meal 6 -
1 can tuna
water
3 rice cakes with natty PB

[wes]

Now it`s back out in the hot ass sun to make believe I`m at Venice Beach once again!   

[wes]

7/6/11

Early AM:

Abs + Step-Ups:

Step-Ups on High Platform:
3 x 15 (each leg done seperately)

Abs:

Tri-Set:
{Upside Down Situps:
3 x 25
{Crunches:
3 x 60,50,50
{Lying Leg Raise:
3 x 30

Super-Set:
{Rope-Crunches:
2 x 50 (12 plates)
{Hanging Leg Raise:
2 x failure,then did knee-ups to extend the sets

Late AM:

Shoulders,Biceps/Triceps:

Shoulders:

Pre-Exhaust Super-Set:
{Cybex Seated Lateral Machine:
50-20
70-15
90-12
{Cybex Seated Press Machine:
3 plates-20
5 plates-12
7 plates-10

Behind The Back Laterals:
15-20
30-12
35-10 ** New PR **
22.5-15

Single Dumbell Front Raise:
45-15
35-15
30-20

Incline Rear Delt Raise:
3 x 15 with the 25 pounders

Face-Pulls:
3 x 20 with 6 plates

Biceps/Triceps:

Super-Set # 1:
{Standing Cable Curls:
3 x 12 with 6 plates
{Bent-Forward Cable Extensions:
20,15,15, (with 8 plates)

Super-Set # 2:
{Cybex Preacher Machine:
3 x 12 with 5 plates
{Pressdowns:
3 x 30,25,20 with 6 plates

We did these fast.....non-stop......had to get to work.

Huge pump in both the delts and arms............wicked vascularity.

Todays Diet:

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

Meal 2 -
1 scoop whey in water
1/4 cup oats

Meal 3 -
1 can tuna
water

Meal 4 -
5 oz. baked chicken breast
salad with vinegar & olive oil
Crystal-Lite

Meal 5 -
Chicken Chilli
(boiled chicken breast
kidney beans
crushed tomatoes
brown rice)
Crystal-Lite

Meal 6 -
1 can tuna
water

[wes]

7/7/11

Quads,Hamstrings,Calves:

Quads:
Leg Extensions:
70-20
90-20
70-20

Step-Ups:
3 x 15 (each leg done seperately)

Lunges:
3 x 15  (each leg done seperately)

Adductor Machine:
90-30
130-12

Hamstrings:
Seated Leg Curls:
11 plates-20
14 plates-15
12 plates-20

Stiff-Legged Deadlifts:
100-20
135-12
115-15

Lying Leg Curls:
1 X 110-5,drop to 90,for 5 more,drop to 70 for 5 more,drop to 50 for 8 more

One-Legged Lying Leg Curls:
3 plates-2 X 15

Calves:
Cybex Rotary Calf Machine:
5 x failure,followed by half reps to failure on all sets

I`m dropping the heavier pressing type exercises and just doing reps in an effort to try to bring in more seperation and shape.

I`m certainly not going to add much mass at this point,so I see no point in it.

This looks kinda`1 wimpy compared to my usual leg day but it was harder than I thought it would be especially as we moved with very little rest between sets..........pretty intense!!.

Todays Diet:

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

Meal 2-Post-Workout:
1 scoop whey in water
1/4 cup oats

Meal 3 -
8 eggwhites
1 whole egg
2 rice cakes with sugar-free jelly
coffee

Meal 4 -
Chicken chilli
2 rice cakes with natty PB
Crystal-Lite

Meal 5 -
8 eggwhites
1 whole egg
Crystal-Lite

Meal 6 -
1 can tuna
water
2 rice cakes with natty PB

[Meso_z]

How many days left wes?

[wes]

15 days out bro..........posting some pics next week for sure.

[wes]

7/8/11
Went across town to train on the campus of SUNY Canton (N.Y.)..............brand new facility with nice equipment.

These Hoist ROC-IT Machines were pretty good once I got into the groove.

I`m really getting tighter,way more vascular with good seperation and striations.............. .kind of shocked myself today at how good I am starting to look.


Chest/Back,Abs:

Chest/Back:

Super-Set # 1:
{Smith Machine Inclines:
135-12
160-12
185-8
205-6
170-10
{Chins:
10
10
10
10
10

Super-Set # 2:
{Crossovers:
40-20
60-15
70-12
50-15
{Seated Cable Rows:
100-15
130-12
160-12
180-10

Super-Set # 3:
{Flyes:
45-12
60-10
50-12
{Hoist ROC-IT Seated Mid-Row Machine:
8 plates-15
10 plates-12
12 plates-10

Super-Set # 4:
{Dips:
2 x 15
{Dumbell Pullovers:
70-12
60-15

Super-Set # 5:
{Hoist ROC-IT Pec-Flye Machine:
1 x failure 6 plates
{Hoist ROC-IT Lat Pulldowns:
1 x failure 10 plates


Abs:
Hoist ROC-IT Weighted Crunch Machine:
4 x failure 8 plates

Todays Diet:

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

Meal 2-Post-Workout:
1 scoop whey in water
1/4 cup oats

Meal 3 -
8 eggwhites
1 whole egg
2 rice cakes with sugar-free jelly
coffee

Meal 4 -
Chicken chilli
4 rice cakes with natty PB
Crystal-Lite

Meal 5 -
8 eggwhites
1 whole egg
Crystal-Lite

Meal 6 -
Chicken chilli
4 rice cakes with natty PB
Crystal-Lite

[wes]

7/9/11

Shoulders,Biceps/Triceps,Cardio:

Shoulders:
Seated Dumbell Press:
40-15
50-10
40-12

Behind The Back Laterals:
20-20
30-12
25-15

Gironda Dumbell Swing:
10-20
15-12
12.5-15
First time trying these............real good,gonna` keep `em in for sure!

Here`s a demonstration of the movement:

http://www.youtube.com/watch?v=SVlgMgMx4yc

Rear Delt Raises: (lying face down on incline bench)
20-20
25-15
25-12

Face-Pulls;
6 plates-15
5 plates-20
5 plates-20

Single Dumbell Front Raise:
40-12
50-12
30-20

Biceps/Triceps:

Super-Set # 1:
{Cable Preacher Curls:
4 plates-15
6 plates-12
5 plates-12
4 plates-15
{Seated French Press:
50-20
70-15
80-10
60-15

Super-Set # 2:
{One-Arm Preachers On Cybex Machine:
3 x 12 with 2 plates
{Bent-Forward Cable Extensions:
3 x 15 with 8 plates

Super-Set # 3:
{Hammer Curls:
30-12
30-12
25-12
{Triceps Dips Between Benches:
3 x 25 (with bodyweight)

Pressdowns:
8 plates-12,drop to 6 plates for 12 more,drop to 4 plates for 12 more
7 plates-12,drop to 5 plates for 12 more,drop to 3 plates for 12 more

Did all this in 45 minutes flat..........real intense!!

Todays Diet:

Meal 1 - Pre-Workout
1 scoop whey in water
2 rice cakes with natty PB

Meal 2 - Post-Workout
1 scoop whey in water
1/4 cup oats

Meal 3 -
5 oz. boiled chicken breast
salad
water

Meal 4 -
8 eggwhites
1 whole egg
coffee
water

Meal 5 -
5 oz. boiled chicken breast
salad
water

Meal 6 -
8 eggwhites
1 whole egg
2 rice cakes with sugar-free jelly
water


Looking right on point,but gained a few pounds due to eating a bit more once I reached the weight class limit.

Gonna` back off on the cals again.........back to the boiled chicken breasts again!!

[wes]

7/10/11

Cardio & Abs:

Cardio:
Walked 40 minutes on outdoor track at the college

Abs:

Super-Set:
{Crunches:
3 x failure
{Lying Leg Raise:
3 x failure

Todays Diet:

Meal 1 -
1 scoop whey in water

Meal 2 - Post-Cardio:
1 scoop whey in water

Meal 3 -
8 eggwhites
1 whole egg
1/2 cup oats
water
coffee

Meal 4 -
6 oz. baked haddock
salad
3 rice cakes with sugar-free jelly
water

Meal 5 -
5 oz. boiled chicken breast
salad
water

Meal 6 -
5 oz. boiled chicken breast
salad
water

9 days out for me (trainingwise) as I`m leaving for Pittsburgh a bit early on the 20th.

CRUNCH TIME BABY !!!!!!!!!!!!!!!!!!!!!!!

[wes]

7/11/11

Quads,Hamstrings,Calves:

Quads:
Leg Extensions:
5 plates-25
7 plates-20
9 plates-15
9 plates-12

Step-Ups On High Platform:
3 x 15 (I do one leg at a time )

Lunges Lead Foot on Wedge Type Platform:
3 x 20

Adductor Machine:
9025
110-20
130-15

Hamstrings:
Stiff-Legged Deadlifts Standing On Platform:
45-20 (warmup)
105-20
135-15
170-8
Seated Leg Curls:
10 plates-25
13 plates-15

Unilateral Seated Leg Curls:
5 plates-15,then 5 more on each leg
4 plates-15,then 5 more on each leg

Unilateral Lying Leg Curls:
5 plates-failure + 3 partner assisted forced reps

Calves:
Smith Machine Calf Raise:
5 x failure,followed bu half reps to failure

Todays Diet:

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

Meal 2 - Post-Workout:
1 scoop whey in water
1/4 cup oats

Meal 3 -
6 oz. boiled chicken breast
salad
water

Meal 4 -
6 oz. baked haddock
salad
water

Meal 5 -
8 eggwhites
1 whole egg
1/4 cup oats
water

Meal 6 -
5 oz. boiled chicken breast
salad
water

[wes]

7/12/11

Still trying to lose a few pounds to make weight.  I know I can do this when I drop water but I`m going to the early weigh-in and don`t really want to drop my water that early out.

Not very many carbs = I`m ready to kill someone!!  

Chest/Back,Cardio,Abs:

Chest/Back:

Super-Set # 1:
{Smith Inclines:
135-12
155-12
175-10
195-8
155-12
{V-Bar Chins: (bodyweight)
12
12
10
8
8

Super-Set # 1:
{Dips: (bodyweight)
15
15
15
{Lying Barbell Rows:
120-12
120-12
120-12

Super-Set # 1:
{Crossovers:
4 plates-20
4 plates-20
4 plates-20
{Pulldowns Behind Neck:
9 plates-12
10 plates-12
8 plates-15

Flyes:
45-12
55-12
40-15

Dumbell Pullovers:
70-12
80-12
80-12

Cable High Pulls:
1 x 20 with 8 plates (very slow and controlled)

Cardio:
30 minutes walking on inclined treadmill

Abs:

Tri-Set:
{Upside Down Situps:
2 x failure
{Rope-Crunches:
2 x failure - 12 plates
{Crunches:
2 x failure

Todays Diet:

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

Meal 2 - Post-Workout:
1 scoop whey in water
1/4 cup oats

Meal 3 -
8 eggwhites
1 whole egg
coffee
water

Meal 4 -
6 oz. baked haddock
salad
water

Meal 5 -
8 eggwhites
1 whole egg
water

Meal 6 -
5 oz. boiled chicken breast
salad
water

[NaturalWonder83]

brutal diet

[CalvinH]

6/23/11

Quads/Hams,Calves:

Quads/Hams:

Super-Set # 1 :
{Unilateral Leg Press:
2 plates a side-20 reps
4 plates a side-15 reps
6 plates a side-15 reps
3 plates a side-15 reps
{Nautilus Lying Leg Curls:
70-20
80-15
90-15
80-15

Super-Set # 2 :
{Leg Extensions:
70-20
90-12
110-12
80-12
{Seated Leg Curls:
10 plates-20
12 plates-15
14 plates-10
11 plates-15

Super-Set # 3 :
{Dumbell Lunges:
3 x 12 with the 20 pounders
I do one leg at a time for increased time under tension and I put my lead foot on a small platform while lunging as deep as I can
{Stiff-Legged Deadlifts:
3 x 12 with 100 pounds
(Stayed light on these just to stretch the hams.I get really sore from these bad boys and I hadn`t done them in a long time.....I also did these while standing on a bench for a better stretch


First time doing legs twice a week in decades....not as bad as I thought it would be..........my legs are trashed though!!

Calves:

Super-Set:
{Cybex Rotary Calf Machine:
5 sets to  failure & half reps to failure each set
{Cybex Leg Press Machine Calf Ext. :
5 sets to  failure & half reps to failure each set


Todays Diet:

Meal 1 -Pre-workout:
1 scoop whey in water

Meal 2 -Post Workout:
1 scoop whey in water

Meal 3 -
9 eggwhites
1 whole egg
1/2 cup oatmeal

Meal 4 -
Pro-Max protein bar
water
(on the road again with no food)

Meal 5 -
5 oz. boiled chicken breast
2 small  plain baked potatoes
lg. salads
coffee
water

Meal 6 -
6 oz. boiled chicken breast
Crystal-Lite

Here`s the type of leg press I use for the unilateral presses:

There is a slide bolt you slide to the side which seperates the platform into two seperate platforms............... great machine and the platform itself on ours has to weigh at least 150 pounds or more by itself.

Thats one cool leg press.

[Meso_z]

pics pics pics !!! lol 

[wes]

Didn`t want you guys to think I fell and broke a hip or something!!  LOL 

Computer got fried by lightning and just stopped at the library.........pretty fines hoes in here too!! 

Leaving for the Masters Nats tomorrow morning to make the early weigh-in.

(no homo)

[Meso_z]

Didn`t want you guys to think I fell and broke a hip or something!!  LOL 

Computer got fried by lightning and just stopped at the library.........pretty fines hoes in here too!! 

Leaving for the Masters Nats tomorrow morning to make the early weigh-in.

(no homo)
 

GOOD LUCK THEN, WES! 

[newmom]

Wes, my pal is doing that show, think superheavies

PS Good Luck Wes, you are the WIND beneath my wings

[NaturalWonder83]

good luck wes

[Overload]

Good luck!

I know you will do well.

[Meso_z]

Saw results and pics, wtf...5th?

The guy who got "1st" looked like a fucking mummy. 

You were the best up there, good presentation, healthiest looking and posing must have been great too.

[newmom]

Saw results and pics, wtf...5th?

The guy who got "1st" looked like a fucking mummy. 

You were the best up there, good presentation, healthiest looking and posing must have been great too.

I agree and my other pal that did it got 8th..WTF and who did the judging.

Mel Chauncey didn't place well either

[Montague]

Fact: Many/most shows are fixed - particularly smaller ones.

I've been to quite a few shows promoted by gym owners.
In fact, I used to go to one show in particular, in which the members of the promoter's gym consistently win every year in every weight class.
 

Nothing to feel disappointed about, Wesley.
By this time next year, you'll almost be mod of the training board.

[newmom]

By this time next year, you'll almost be mod of the training board.

OUCH