Author Topic: Wes` Comeback Journal  (Read 42316 times)

wes

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Re: Wes` Comeback Journal
« Reply #25 on: July 23, 2015, 10:09:14 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.

wes

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Re: Wes` Comeback Journal
« Reply #26 on: July 23, 2015, 10:15:53 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

njflex

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Re: Wes` Comeback Journal
« Reply #27 on: July 23, 2015, 11:49:43 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..

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Re: Wes` Comeback Journal
« Reply #28 on: July 23, 2015, 12:17:34 PM »
Tim:

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

wes

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Re: Wes` Comeback Journal
« Reply #29 on: July 25, 2015, 10:47:53 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

wes

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Re: Wes` Comeback Journal
« Reply #30 on: July 25, 2015, 10:51:21 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

wes

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Re: Wes` Comeback Journal
« Reply #31 on: July 26, 2015, 01:12:00 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

NaturalWonder83

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Re: Wes` Comeback Journal
« Reply #32 on: July 26, 2015, 10:00:17 AM »
Wes
What does roc mean in your workouts?
w

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Re: Wes` Comeback Journal
« Reply #33 on: July 27, 2015, 09:39:44 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

wes

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Re: Wes` Comeback Journal
« Reply #34 on: July 27, 2015, 06:41:27 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.  :(

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Re: Wes` Comeback Journal
« Reply #35 on: July 27, 2015, 08:52:32 PM »
You're discipline with food is amazing. I hate you  :)

njflex

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Re: Wes` Comeback Journal
« Reply #36 on: July 28, 2015, 08:27:53 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..

wes

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Re: Wes` Comeback Journal
« Reply #37 on: July 28, 2015, 10:52:36 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.

wes

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Re: Wes` Comeback Journal
« Reply #38 on: July 28, 2015, 11:00:07 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

Primemuscle

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Re: Wes` Comeback Journal
« Reply #39 on: July 28, 2015, 05:45:16 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.

wes

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Re: Wes` Comeback Journal
« Reply #40 on: July 29, 2015, 06:08:48 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.

wes

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Re: Wes` Comeback Journal
« Reply #41 on: July 29, 2015, 06:15:48 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

Primemuscle

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Re: Wes` Comeback Journal
« Reply #42 on: July 29, 2015, 10:02:30 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.

wes

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Re: Wes` Comeback Journal
« Reply #43 on: July 30, 2015, 07:19:34 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.

wes

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Re: Wes` Comeback Journal
« Reply #44 on: August 03, 2015, 12:13:03 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.

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.

wes

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Re: Wes` Comeback Journal
« Reply #45 on: August 03, 2015, 12:17:54 PM »
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.

wes

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Re: Wes` Comeback Journal
« Reply #46 on: August 03, 2015, 12:22:18 PM »
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.

wes

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Re: Wes` Comeback Journal
« Reply #47 on: August 03, 2015, 12:23:12 PM »
I gotta jazz up this boring log with more comments but typing with one finger is a bitch!!   LOL   :(

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Re: Wes` Comeback Journal
« Reply #48 on: August 04, 2015, 05:59:50 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.
w

njflex

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Re: Wes` Comeback Journal
« Reply #49 on: August 04, 2015, 06:36:35 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..