Getbig Bodybuilding, Figure and Fitness Forums
October 22, 2017, 02:00:48 AM *
Welcome, Guest. Please login or register.

Login with username, password and session length
 
   Home   Help Login Register  
Pages: [1] 2 3 ... 6   Go Down
  Print  
Author Topic: Wes` Comeback Journal  (Read 17061 times)
wes
Competitors
Getbig V
*****
Gender: Male
Posts: 33742


The Power Cosmic


« on: July 18, 2015, 07:02:59 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!!   Cry
Report to moderator   Logged
d0nny2600
Getbig V
*****
Posts: 4446

http://i.imgur.com/mCzI3N5.jpg


WWW
« Reply #1 on: July 18, 2015, 08:47:39 AM »

Comeback? Did you take a break Wes?
What will you layout here? Diet, training and "supplements"?
Report to moderator   Logged
njflex
Competitors
Getbig V
*****
Gender: Male
Posts: 27374


NETHER IS AN ANIMAL


« Reply #2 on: July 20, 2015, 12:32:45 PM »

COOL.... Smiley
Report to moderator   Logged
booty
Getbig V
*****
Gender: Female
Posts: 13708


« Reply #3 on: July 20, 2015, 04:27:03 PM »

Will be following.  Smiley
Report to moderator   Logged
wes
Competitors
Getbig V
*****
Gender: Male
Posts: 33742


The Power Cosmic


« Reply #4 on: July 21, 2015, 01:06:46 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
Report to moderator   Logged
wes
Competitors
Getbig V
*****
Gender: Male
Posts: 33742


The Power Cosmic


« Reply #5 on: July 21, 2015, 01:10:48 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
Report to moderator   Logged
wes
Competitors
Getbig V
*****
Gender: Male
Posts: 33742


The Power Cosmic


« Reply #6 on: July 21, 2015, 01:15:53 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
Report to moderator   Logged
wes
Competitors
Getbig V
*****
Gender: Male
Posts: 33742


The Power Cosmic


« Reply #7 on: July 21, 2015, 01:20:25 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
Report to moderator   Logged
wes
Competitors
Getbig V
*****
Gender: Male
Posts: 33742


The Power Cosmic


« Reply #8 on: July 21, 2015, 01:21:11 PM »

Week # 3: which is this week

Coming up,and lots of comments and observations.
Report to moderator   Logged
wes
Competitors
Getbig V
*****
Gender: Male
Posts: 33742


The Power Cosmic


« Reply #9 on: July 21, 2015, 01:24:22 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.
Report to moderator   Logged
njflex
Competitors
Getbig V
*****
Gender: Male
Posts: 27374


NETHER IS AN ANIMAL


« Reply #10 on: July 21, 2015, 01:43:55 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.
Cool...
Report to moderator   Logged
Primemuscle
Getbig V
*****
Gender: Male
Posts: 18407


Be honest...


« Reply #11 on: July 21, 2015, 02:11:23 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.  Sad  
Report to moderator   Logged
njflex
Competitors
Getbig V
*****
Gender: Male
Posts: 27374


NETHER IS AN ANIMAL


« Reply #12 on: July 21, 2015, 02:28:44 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.  Sad  
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...
Report to moderator   Logged
Primemuscle
Getbig V
*****
Gender: Male
Posts: 18407


Be honest...


« Reply #13 on: July 21, 2015, 09:11:51 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.
Report to moderator   Logged
NaturalWonder83
Moderator
Getbig V
*****
Gender: Male
Posts: 11413


John Meadows has committed career suicide


« Reply #14 on: July 22, 2015, 08:43:01 AM »

Good luck wes!
In subbed
Report to moderator   Logged

w
wes
Competitors
Getbig V
*****
Gender: Male
Posts: 33742


The Power Cosmic


« Reply #15 on: July 22, 2015, 01:45:04 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.  Sad 
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.  Sad

Good luck wes!
In subbed
Thanks Gene...........stay focused buddy!  Wink
Report to moderator   Logged
wes
Competitors
Getbig V
*****
Gender: Male
Posts: 33742


The Power Cosmic


« Reply #16 on: July 22, 2015, 01:47:47 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
Report to moderator   Logged
wes
Competitors
Getbig V
*****
Gender: Male
Posts: 33742


The Power Cosmic


« Reply #17 on: July 22, 2015, 01:55:06 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
Report to moderator   Logged
wes
Competitors
Getbig V
*****
Gender: Male
Posts: 33742


The Power Cosmic


« Reply #18 on: July 22, 2015, 02:02:14 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
Report to moderator   Logged
NaturalWonder83
Moderator
Getbig V
*****
Gender: Male
Posts: 11413


John Meadows has committed career suicide


« Reply #19 on: July 22, 2015, 04:37:56 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?
Report to moderator   Logged

w
wes
Competitors
Getbig V
*****
Gender: Male
Posts: 33742


The Power Cosmic


« Reply #20 on: July 22, 2015, 05:07:39 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 Huh
Report to moderator   Logged
Montague
Getbig V
*****
Gender: Male
Posts: 13204


No such thing as an "essential carb."


« Reply #21 on: July 22, 2015, 05:07:47 PM »

Timothy Wesley, you are a GOD among insects.

Good luck, my friend!!

Thread subscribed...
 Cool Cool Cool
Report to moderator   Logged
wes
Competitors
Getbig V
*****
Gender: Male
Posts: 33742


The Power Cosmic


« Reply #22 on: July 22, 2015, 05:09:09 PM »

Timothy Wesley, you are a GOD among insects.

Good luck, my friend!!

Thread subscribed...
 Cool Cool Cool
Thanks I think Monty.  Grin

Good to see ya` bud,we`ll have to play catch up soon.
Report to moderator   Logged
NaturalWonder83
Moderator
Getbig V
*****
Gender: Male
Posts: 11413


John Meadows has committed career suicide


« Reply #23 on: July 22, 2015, 05:19:04 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 Huh
gotcha
My log is here in the training log section
Report to moderator   Logged

w
ritch
Getbig V
*****
Posts: 10681


« Reply #24 on: July 22, 2015, 07:18:44 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...
Report to moderator   Logged

?
Pages: [1] 2 3 ... 6   Go Up
  Print  
 
Jump to:  

Theme created by Egad Community. Powered by MySQL Powered by PHP Powered by SMF 1.1.20 | SMF © 2013, Simple Machines Valid XHTML 1.0! Valid CSS!