My 2011 NPC Masters Nats Prep !

[wes]

congratulations Wes on your hard work and dedication..
this is truly motivating...keep up the great work

Hey,thanks a lot for the positive feedback it means a lot bud!! 

[wes]

I see no breathing squats? lol

Why the hell we made that discussion then, for nothing?

lol just kiding..legs today for me, im gonna try the squats. (well dont expect a tomplatz set, at least I'll try). 

My squatting days are over bro,they are good though..........I`ll wait to hear your thoughts after you give them a shot Tom!! 

[wes]

MY FRIGGIN` LEGS ARE KILLING ME !!!!  

WE`RE TALKING SORE AS HELL !  

[wes]

6/24/11

Chest & Back:

Chest:

Tri-Set:
{Smith Incline 1+1/2`s:
3 x 10 (1+1/2 reps counts as one rep,try these,really tough)
{Crossovers:
3 x 12-15
{Cybex Seated Bench Press Machine:
3 x 10-12

Pump Set:
Flyes:
1 to failure with 50 pounds (I got 16 reps)

I was pretty tired today and my legs are shot/sore, so I figured I`d do some Tri-Sets as you don`t really need to go real heavy if there is no rest between exercises.

GEEZUS,talk about painful skin tight pumps and burning!!  

Back:

Tri-Sets:
{Pulldowns:
3 x 15,12,10
{Dumbell Pullover:
3 x 12
{Cybex Seated Row Machine:
3 x 15,12,10

Pump Set:
Stiff-Arm Pulldowns:
8 plates-15,drop to 6 plates for 10 more

Great workout,especially for being kinda` beat up!

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
2 med. baked potatoes (oven fries)

Meal 4 -
6 oz. boiled chicken breast
salad
tea
water

Meal 5 -
6 oz. baked turkey breast
2 baked potatoes
2 cups peas
12 oz. Crystal-Lite

Meal 6 -
6 oz. boiled chicken breast
2 baked potatoes  (oven fries)
20 oz. water

Probably the highest carb day since I began the diet................I really needed some carbs badly.


Now back to the friggin` salad!!   

[kevcat]

How much u lost all in? It seems youre going to very extreme lengths losing weight bro.My diet aint as carb light as yours, and i dont do more than 3 days a week at 40mins just now, and ive lost 12lbs so far since i started.I figued if my weight stalls ill just add in another cardio day etc.I guess you have a deadline to make this weight though? Im takin it real slow lol

[wes]

How much u lost all in? It seems youre going to very extreme lengths losing weight bro.My diet aint as carb light as yours, and i dont do more than 3 days a week at 40mins just now, and ive lost 12lbs so far since i started.I figued if my weight stalls ill just add in another cardio day etc.I guess you have a deadline to make this weight though? Im takin it real slow lol

Let me see,I started cleaning up my diet in March and officially started my pre-contest diet on April 11th................lost 21-22 pounds.

For me this time around,I decided to enter later than I normally would,plus I had never gotten as fat before in my entire life......my waist was up to 39 inches due to pigging out on junk food,no cardio,reduced training frequency, and a general lack of enthusiasm for training,plus a new medication I was taking for depression puts extra weight on just about everyone who takes it.

So I was actually pretty terrible looking, and did have a deadline with a lot of fat to lose plus less time to do it in.

I am carb sensitive so I never really eat too high amounts (unless it`s in the form of apple pie)  

Losing slowly is definately the right thing to do as it helps you to retain size.

Train hard and good luck!

[oldtimer1]

It's great reading your logs. Your dedication is really something. Keep it up.  Where are the contests? Anything near NY or NJ?

[efirkey]

I enjoy reading your posts.  I wish you the best at your contests? 

Are any of your contests in New England?

[wes]

Thanks guys,I really appreciate it!! 

Masters Nats-Pittsburgh
North America-Cleveland
NABBA Nats-York Pa.

I`m originally from Mass. and have done a ton of contests in New England.......great area for bodybuilding..........I really miss it!

[wes]

6/25/11

Deltoids,Biceps/Triceps,Forearms,Abs:

Deltoids:

Tri-Set:
{Cybex Seated Lateral Machine:
2 x failure with 5 plates
{Cybex Seated Press Machine:
2 x failure with 5 plates
{One-Arm Cable Laterals Behind Back:
2 x 15 with 2 plates

Bent-Over Laterals:
3 x 15 with the 30 pounders

Face-Pulls:
3 x 15 with 5 plates

Biceps/Triceps:

Super-Set # 1:
{Down The Rack DB Curls:
2 sets of 40-4,35-4,30-4,27.5-4,25-4,22.5-4,20-4,17.5-4,15-4 (BRUTAL)  
{Triceps Dips Between Benches:
2 x 30 (bodyweight)

Super-Set # 2:
{Cybex Preacher Curls:
2 x 12 with 5 plates
{Cybex Triceps Ext. Machine:
2 x 20 with 5 plates

Super-Set # 3:
{High Cable Crossover Curls:
1 x 15 with 4 plates
{Pressdowns:
1 x 30 with 5 plates

Forearms:
Wrist Curls:
40-30 rest pause a few seconds and did 10 more
60-15 rest pause a few seconds and did 8 more
60-12 rest pause a few seconds and did 6 more

Abs:

Tri-Set:
{Upside Down Situps:
2 x failure
{Rest Pause Crunches:
2 x failure
{Lying Leg Raise:
2 x failure

Super-Set:
{Rope-Crunches:
12 plates-failure
11 plates-failure
{Hanging Knee-Ups:
2 x failure

Did these 35 sets in 44 minutes exactly......who needs cardio

I was sweating and breathing like a runaway train.

Haven`t done cardio in 3 days now...............I don`t do it on leg days,legs were too sore yesterday,today I figured I`d let my legs rest one more day.

Gotta` get used to training every bodypart twice weekly........pretty tough so far,but I like it and I think it`ll harden up my physique.........hopeful ly.

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 oz. boiled chicken breast
water
coffee

Meal 4 -
5 oz.ground chicken breast patty
lg. salad
Crystal-Lite

Meal 5 -
6 oz. boiled chicken breast
salad
Crystal-Lite

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

I ate two bowls of air-popped pocorn with more Crystal-Lite while watching TV.

Similar to eating rice cakes but I use fake butter spray on it.

[kevcat]

Let me see,I started cleaning up my diet in March and officially started my pre-contest diet on April 11th................lost 21-22 pounds.

For me this time around,I decided to enter later than I normally would,plus I had never gotten as fat before in my entire life......my waist was up to 39 inches due to pigging out on junk food,no cardio,reduced training frequency, and a general lack of enthusiasm for training,plus a new medication I was taking for depression puts extra weight on just about everyone who takes it.

So I was actually pretty terrible looking, and did have a deadline with a lot of fat to lose plus less time to do it in.

I am carb sensitive so I never really eat too high amounts (unless it`s in the form of apple pie)  

Losing slowly is definately the right thing to do as it helps you to retain size.

Train hard and good luck!

Ahhh i see i see.Your doing an awesome job anyway man.Real inspirational stuff, that diet and routine youre following is hardcore my friend.It takes some serious willpower and hard hard work to keep doin what youre doin.Massive props Wes!!

[wes]

Thanks Kev,much appreciated!!

I always train hard,just love to see how much I can take and how hard I can push without quitting.

Dieting sux....can`t wait to eat some food fit for a man.............GEEZUS it`s starting to get to me a bit more lately,but no cheating.

[wes]

6/26/11

I`m gonna` do 30 minutes of cardio on my treadmill which is outside on my deck if it ever stops raining.

My bodyweight keeps fluctuating 3-4 pounds over the class limit,which is OK,but I`d like to get there and let it stabilize a while and train at that weight.

Cardio:
30 minutes walking on inclined treadmill  Finally stopped friggin` raining !!

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

Meal 2 -
9 eggwhites
1 whole egg
1/4 cup oatmeal (no milk,Splenda)
2 rice cakes with sugar-free jelly
coffee
water

Meal 3 -
ground chicken breast patty
salad
2 rice cakes with natty PB
Crystal-Lite

Meal 4 -
1 can tuna
water

Meal 5 -
6 oz. boiled chicken breast
salad
water

[NaturalWonder83]

i see extra fat in the recent diet-what was the reason wes?

[wes]

I`m starving and this is the only way to satisfy my hunger.

I only ate 5 meals today though as I wasn`t active at all other than the 30 minutes of cardio I did.

Just looked at myself in the mirror  after a nap and I`m getting really ripped.

Makes me feel a bit more confident that things are working.

[Grape Ape]

I`m originally from Mass. and have done a ton of contests in New England.......great area for bodybuilding..........I really miss it!

Was it east coast?  Were you ever in World Gym Sommeville or Everett's Golds?

[wes]

Was it east coast?  Were you ever in World Gym Sommeville or Everett's Golds?

Never been to those two gyms though I`ve always wanted to train at both of them at least once.

I`m from Springfield in Western Mass.

I trained at Golds in West Springfield the last few years before I moved up here to Northern NY state.

[wes]

6/27/11

AM Cardio,Quads/Hams,Calves:

AM Cardio:
20 minutes walking on inclined treadmill

Quads/Hams:

Super-Set # 1 :
{Leg Extensions:
70-12
90-12
110-12
90-12
{Lying Leg Curls:
50-12
70-12
90-12
90-12

Super-Set # 2 :
{Lying Leg Sled:
6 plates-12
8 plates-12
10 plates-12
10 plates-12
{Seated Leg Curls:
10 plates-12
12 plates-12
14 plates-12
12 plates-12

Super-Set # 3 :
{Dumbell Lunges: (I do these one leg at a time with my lead foot on a platform)
20-bodyweight
20 pounders-15
30 pounders-12
{Stiff-Legged Deadlifts: (Did these while standing on a platform for a better stretch)
100-12
120-12
140-12

Calves:

Super-Set:
{Cybex Leg Press Calf Extensions:
4 x failure,+ half reps to failure
{Cybex Rotary Calf Machine:
4 x failure,+ half reps to failure

Did this in just about one hours time training with a client of mine.

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
Diet-Coke

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

PM Cardio,Abs:
23 minutes walking on inclined treadmill

PM-Abs:

Super-Set:
{Crunches With Rest Pause:
3 x failure
{Rope-Crunches:
3 x failure with 12 plates


Meal 5 -
1 can tuna
water

Meal 6 -
5 oz. boiled chicken breast
salad
water

[Meso_z]

I would like to ask you about water intake..do you drink water only WITH Meals or as well as between?

Ive heard Farah recommends having water ONLY when you eat a meal.

[Meso_z]

ALSO. lol

On you off days in general, do you lower the cals from carbs fro example or keep them the same to aid in recovery?

[wes]

I drink a shit load of water all day and night,plus waaaay too much  coffee.

I only have one off day these days and that`s on Sunday....I might even do cardio at home if I feel the need to.

I would probably leave them the same or even increase them in preperation for the upcoming week of training.

If I look shitty in my opinion,I may lower them..........kind of an instinctive thing with me.

Carbs are not an essential macro,though they are the bodys preferred source of fuel and the body burns them first for energy over fat or protein,so If I go low or zero carbs,I like to think of it as if I`m burning bodyfat as fuel,instead of sugar/carbs.

[wes]

6/28/11

Chest & Back:  7:30 AM

Super-Set # 1:
{Dips:
5 x 12-15 (bodyweight)
{Chinups:
5 x failure (bodyweight)

Less than a minutes rest between Super-Sets and no rest between exercises.

These were great..........pumped up in a big way.

First time I`ve done chins in ages too..........keeping them in from now on!!

Super-Set # 2:
{Crossovers:
4 x 20,12,15,20 reps
{Seated Cable Rows:
4 x 12 (constant weight)

Super-Set # 3:
{1 + 1/2 Smith Inclines:
3 x 8-12
(1 + 1/2 reps counts as one rep)
{Pulldowns:
3 x 15,12,12

Super-Set # 4:
{Cybex Seated Bench Machine:
2 x 12
{Cybex Seated Rowing Machine:
2 x 15

Super-Set # 5:
{Flyes:
1 x failure-45 pounders
{DB Pullovers:
1 x failure with a 65 pounder

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 -
9 eggwhites
1 whole egg
1/2 cup oats
water
coffee

PM- Cardio & Abs: 5:30 PM

Cardio:
37 minutes walking on inclined treadmill

Abs:
Upside Down Situps:
3 x 20-25

Rope-Crunches:
2 x failure with 12 plates

Hanging Leg Raise:
2 x failure

Meal 5 -
8 oz. baked chicken breast
salad
2 rice cakes with natty PB
Crystal-Lite

Meal 6 -
5 oz. baked chicken breast
salad
2 rice cakes with natty PB
water

[wes]

6/29/11

Deltoids,Biceps/Triceps,Forearms,Cardio:

Deltoids:

Pre-Exhaust Super-Set:
{Cybex Seated Lateral Machine:
3 x failure with 50,70,and 90 pounds
{Cybex Seated Press Machine:
3 x failure-5 plates

Tri-Set:
{Single DB Front Raise:
35-12
40-12
35-12
{Behind The Back Laterals:
25-12
30-12
22.5-12
{Bent-Over Laterals:
30-12
40-12
30-12

Face-Pulls:
Triple-Drop Set:
8 plates-failre,drop to 6 plates-failure,drop to 4 plates-failure

Biceps/Triceps:

Super-Set # 1:
{Cable Preacher Curls:
3 x 12 with 5 plates
{Triceps Pressdowns:
6 plates-20
8 plates-15
7 plates-20

Super-Set # 2:
{Hammer Curls:
3 x 12 with the 35 pounders
{Lying DB Extensions::
25-20
30-15
35-12

Super-Set # 3 :
{Barbell Curls:
2 x 12-70 pounds
{Seated French Press:
2 x 20 with 60 pound E-Z Curl Bar

Super-Set # 4:
{High Cable Crossover Curls:
1 x 15 with 4 plates
{Wide Grip Pressdowns:
1 x 30 with 5 plates

Forearms:

Super-Set:
{Reverse Wrist Curls:
3 x failure- 25 pounds
{Wrist Curls:
3 x failure - 60 pounds

Cardio:
20 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 -
6 oz. baked chicken breast
salad
water
coffee

Meal 4 -
8 eggwhites
1 whole egg
1/4 cup oatmeal
3 rice cakes with natty PB

Meal 5 -
6 oz. baked chicken breast
salad
2 rice cakes with natty PB
water

Meal 6 -
5 oz. ground chicken breast patty
salad
water


Tired as all hell today,but looked harder.

Gonna` try to get more sleep tonight if possible and get up and do it all over again.

Training every bodypart twice weekly is tough,but I think it`s helping.

Poundages have dropped a bit due to my weight loss,lack of sleep,and low carbs,but I`m resting less between sets so the weights still feel pretty heavy.

24 days out and counting!! 

[wes]

6/30/11

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
5 plates a side-15 reps
{Nautilus Lying Leg Curls:
70-20
90-15
110-10
80-15

Super-Set # 2 :
{Barbell Front Squat:
135-12
160-10
160-10  (Did these non-lock in a pistonlike fashion)
{Reverse Hyperextension Machine:
50-12
60-12
70-12

Super-Set # 3 :
{Leg Extensions:
90-12
110-12
130-8 -  (+ 4 more rest pause reps)
**NewPR
{Seated Leg Curls:
12 plates-15
14 plates-10
16 plates-8 (+ 4 more rest pause reps) **NewPR

Super-Set # 4 :
{Dumbell Lunges:
2 x 20 with bodyweight........going really deep
(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)
{Adductor Machine:
90-20
130-10

Calves:
Standing Calf Raise:
6 x failure,followed by 1/2 reps to failure

Cybex Rotary Calf Machine:
4 x failure,followed by 1/2 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 -
8 eggwhites
1 whole egg
1/4 cup oatmeal
water

Meal 4 -
4 oz. ground chicken breast patty
salad
Crystal-Lite

Meal 5 -
8 eggwhites
1 whole egg
water


Meal 6 -
4 oz. ground chicken breast patty
salad
Crystal-Lite


My legs are still shaky as I type this,about 10-12 hours later!

Good one!

[wes]

7/1/11

Chest,Back,Traps,Abs,Cardio:

Chest & Back:

Super-Set # 1:
{Dips:
5 x 15 (bodyweight)
{Chins:
5 x 8-15 (bodyweight)

Super-Set # 2:
{Cable Crossovers:
4 plates-20
6 plates-15
5 plates-15
4 plates-20
{Seated Cable Rows:
4 x 12 with 160 pounds

Super-Set # 3:
{Flyes:
45-15
55-12
45-20
{Front Pulldowns:
130-15
160-12
180-10

Super-Set # 4:
{Pec-Deck:
1 x 15 with 5 plates
{Dumbell Pullovers:
1 x 15 with a 75 pounder

Traps:
Dumbell Shrugs:
75-20
90-15
75-20

Abs:

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

Hyperextensions:
1 x 25 (bodyweight really slow and controlled reps with a squeeze at the top)

Cardio:
33 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.chicken breast
water
coffee

Meal 4 -
8 eggwhites
1 whole egg
1/2 cup oatmeal
Crystal-Lite

Meal 5 -
4 oz. ground chicken breast patty
salad
2 rice cakes/natty PB
Crystal-Lite

Meal 6 -
8 eggwhites
1 whole egg
4 rice cakes/natty PB
Crystal-Lite


Looked pretty good today....lots more vascularity and roundness.