2014 Journal

[wes]

COOL WES,,UR RIGHT ,,U STILL HAVE TO TRAIN/EAT TO AT LEAST MAINTAIN WHAT U HAVE BUILT OVER YRS,,THE APPROACH U HAVE ON DRUG'S IS USE TO FINISH OFF THE PRODUCT PRESENTED.

I`ve stayed on for long periods at times,but as a rule,mostly years ago,I cycled on and off......will do this now until contest time.

I was never,and still am not one of the guys who rely entirely on gear.

I diet like a monk and train hard no matter clean or enhanced,though I am relaxing my diet here and there just to feel/be somewhat normal! 

I have lost a certain hardness that gear gives you,plus my diet is here and there,but for the most part,still around 8% bodyfat.

I don`t know about pics or not,will see.

[njflex]

I`ve stayed on for long periods at times,but as a rule,mostly years ago,I cycled on and off......will do this now until contest time.

I was never,and still am not one of the guys who rely entirely on gear.

I diet like a monk and train hard no matter clean or enhanced,though I am relaxing my diet here and there just to feel/be somewhat normal! 

I have lost a certain hardness that gear gives you,plus my diet is here and there,but for the most part,still around 8% bodyfat.

I don`t know about pics or not,will see.

...HEY MAN I KNEW OF U FOR YRS AGO ON MAYHEM AND YOUR PICS THEN AND UR DETERMINED TO RIDE THIS BBING THING OUT TILL THE END..PROPS MAN..

[wes]

...HEY MAN I KNEW OF U FOR YRS AGO ON MAYHEM AND YOUR PICS THEN AND UR DETERMINED TO RIDE THIS BBING THING OUT TILL THE END..PROPS MAN..

Thanks bro,just something I`ve always done,just like you! 

[wes]

Wednesday February 19th.

Back,Traps,Neck:

Back:
Chinups:
6 X failure

Dumbell Rows:
70-12
85-10
100-10

Dumbell Pullovers:
65-12
80-10
70-12

Seated Machine Rows:
90-20
130-10
110-15

Cybex Lat Pulldowns:
6 plates-15
8 plates-10
7 plates-12
5 plates-20
^^^I did this extra set with 5 plates facing the machine...much better feel, and I`ll be doing this on all sets from now on whenever I use this machine.

Older model Cybex,we have 2 complete sets of both newer and older models.

Straight-Arm Pulldowns:
1 X 20 with 4 plates

Traps:
Smith Machine Upright Rows Behind Back:
3 X 15 with 120 pounds

Neck:
Nautilus 4-Way Neck Machine:
3 sets in each of the 4 positions.

[wes]

Thursday February 20th.

Shoulders + Abs:

Shoulders:
Pre-Exhaust Quad-Set:
{Cybex Seated Lateral Machine:
2 X failure -50 pounds
{Cybex Seated Press Machine:
2 X failure-3 plates
{Cybex Seated Lateral Machine:
2 X failure -50 pounds
{Cybex Seated Press Machine:
2 X failure-3 plates
I do all four sets in a row non-stop.....insanely painful and light weight feels very heavy,very quickly.

Lateral Raises Behind Back:
17.5-20,drop to 15 for 15,drop to 12.5 for 12
17.5-20,drop to 15 for 15,drop to 12.5 for 12
17.5-20,drop to 15 for 15,drop to 12.5 for 12
Stayed very light on these as well as everything today...left shoulder was hurting a bit

On the plus side,I trained so fast that the weights felt heavier than hell.

Face-Pulls:
6 plates-12
5 plates-15
5 plates-15

Bent-Over Machine Laterals:
3 plates-20
4 plates-15
5 plates-12

Abs:
Crunches:
4 X failure (rest pause)

[wes]

Friday February 21st.

Biceps/Triceps,Forearms:

Biceps/Triceps:
My Triceps were extremely sore from doing Pullovers on Wednesday so all I could do was variations of very light Pressdowns. 

Super-Set # 1:
{Squatting Cable Curls:
3 X 12-15 with 6 plates
{Close Grip Pressdowns:
3 X 30-50 with 4 plates

Super-Set # 2:
{Cybex Preacher Curls:
3 X 10-12 with 4 plates
{Medium Grip Pressdowns:
3 X 25 with 4 plates

Super-Set # 3:
{Cable Reverse  Curls:
2 X 12 with 4 plates
{Wide Grip Pressdowns:
2 X 50 with 3 plates

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

Hammer Grip DB Wrist Curls:
3 X failure -15 pounders

[wes]

Monday February 24th.

Quads,Hamstrings,Calves:

Quads:
Pre-Exhaust Super-Set:
{Leg Extensions:
4 X 12 with 80 pounds
{Lying Leg Sled:
6 plates-12
7 plates-12
8 plates-12
6 plates-12

Super-Set:
{Adductor Machine:
90-30
110-20
{Abductor Machine:
50-30
70-20

Hamstrings:
Stiff-Legged Deadlifts on Platform:
45-20
95-15
115-12
135-12
165-10

Unilateral Leg Curls:
3 X failure -4 plates

Calves:
Cybex Rotary Calf Machine:
6 X failure

[wes]

Tuesday February 25th.

Chest + Abs:

Chest:
Smith Declines To Throat:
135-12
135-12
150-12
160-10
135-12

Machine Incline Press:
5 X 12

Crossovers:
5 X 12-15 (different position each set)

Flyes:
1 X 20 with the 40 pounders

Abs:
Crunches:
1 X failure

Leg Raise:
1 X failure

Hanging Leg Raise:
1 X failure

Crunches:
1 X failure

Leg Raise:
1 X failure