Wes - My Training & Diet Journal

[AbrahamG]

NICE WES,,,do you use any vitamins/supps 'preworkout'

He stacks Geritol, Metamucil and Ensure.   

[ThisisOverload]

Keep it up wes!

[wes]

Thanks guys.....I`m fucking hungry and motivated as Hell.

[wes]

NICE WES,,,do you use any vitamins/supps 'preworkout'

Steve,I was using beet powder for the Nitric Oxide content thinking it would give me a better pump.....results inconclusive, but I ended up throwing that shit away......nasty gross tasting shit.....other than that 2-3 cups of coffee.


I also take Vit. C,Vit D, cuz I was told by my doctor I was deficient in it,also my TRT.....100 mgs. per week only,baby aspirin daily,plus my prescribed meds to keep me from being a depressed anxiety ridden mess. LOL 

Gotta` buy some Zinc,Magnesium,Milk Thistle,and a few other things.

Lately I`ve been having digestion issues.....I had Colitus a few years back.....trust me it was no fun....I`m a small guy and I lost 40 pounds and thought I was gonna` die.....AGAIN !

So to try to remedy this......lately I have been taking a Tbsp. of Braggs Apple Cider Vinegar diluted in cool water about 20 minutes before each meal,some probiotics,along with eating more pineapple for the Papain content, and yogurt 2 X a day for the active cultures,also Papya Enzyme tabs after each meal,fiber containing Physillium husk,.....seems to be working well thus far......it`s keeping my shit together !

[wes]

He stacks Geritol, Metamucil and Ensure.   

Ya` prick ya` !! 

[wes]

September 16 2022

Shoulders,Biceps,Triceps:
Seated Dumbell Press- 30-20,35-17,40-12 .....{{All Full ROM  .....used to get 5-6 reps with the 80 pounders but my delts got no bigger and I developed a clicking shoulder......my delts were on fire just going this light.....of course I barely rested between sets}
Lateral Raise Behind Back - 3 X 15,15,12 with the 20 pounders
Bent-Over Laterals- 3 X 20,20,15 with the 35 pounders

Barbell Curls- 3 x failure with a constant weight of 75 pounds
Seated Hammer Curls- 2 X 12 with the 30 pounders

Seated French Press - 6 X failure with a constant weight of 80 pounds

{I was tired today......hardly slept so instead of going heavy as I had planned to,I just rested less between sets.....weight got heavy really fast !! 

TRAIN HARD

[IroNat]

Looking good, Wes, but you're no Bhanky.

 

[ThisisOverload]

So to try to remedy this......lately I have been taking a Tbsp. of Braggs Apple Cider Vinegar about 20 minutes before each meal,some probiotics,along with eating more or the Papain content,  and yogurt 2 X a day for the active cultures,also Papya Enzyme tabs after each meal,fiber containing Physillium husk,.....seems to be working well thus far......it`s keeping my shit together !

Several years back i was having some serious digestive issues and intense heartburn.

I started taking a small shot of ACV mixed in warm water and local honey every morning.

Then ate two servings of yogurt a day.

After about a month my entire digestive tract seemed to change.

[wes]

Several years back i was having some serious digestive issues and intense heartburn.

I started taking a small shot of ACV mixed in warm water and local honey every morning.

Then ate two servings of yogurt a day.

After about a month my entire digestive tract seemed to change.

I`m telling you bro,it`s working great for me,I just it it continues to do so.

I mentioned in one post above how I had the shits,but in reality I had them for 5 days in a row....gross I know, but it truly had me worried with my past history of Clolitus.....plus Colitus killed my mother at only 50 years of age.

If it killed my drunken woman beagting father I wouldn`t have cared less but that one took me a long time to come back from......I was so fucked up with depression issues I drank almost all the time for 7 years until I finally stopped and got 4th. placed in my local hometown bodybuilding contest.

When Jeff King presented me my trophy he said:
"Thank God for muscle memory huh wes"

I literally shed as few tears on stage because I beat myself up so badly drinking with the poor me`s,I looked skeletal before I started training again.....I still have that trophy and the memory which was one of the good ones.

[wes]

Looking good, Wes, but you're no Bhanky.

 

Thank the Lord for small favors! 

I know I feud with him a lot but I can`t talk to him like I talk to you guys in this thread and guys in many other threads.....he`s a fucking narcisisist of the highest order......everytime I try to get along with him I have to comment on some new dumb shit he says....I just can`t resist....I CAN`T !!  LOL 

[wes]

September 17 2022

A well earned-------- REST DAY----------

[The Scott]

September 17 2022

A well earned-------- REST DAY----------

Well done, my brother! 

[wes]

Well done, my brother! 

Thank you my brother from another mother! 

[wes]

September 18 2022

First day of my upcoming three days of less volume until I hit the gym again next week for legs.

Quads,Hamstrings,Calves:
Front Squats 4 X 12 Heels on 2 X 4,done in non-lock style ATG
DB Lunges 3 X 12
Dumbell RDL 4 sets
Standing Calf Raise - 5 sets to failure + half reps to failure after each set along with stretching

TRAIN HARD

[wes]

September 19 2022

The second day of my upcoming three days of less volume until I hit the gym again next week for legs.

Shouders,+ Arms:
DB Lateral Raise - 4 sets to utter and complete total failure,can`t even raise my arms
Hammer Curls - 4 sets 12,12,10,10
One-Arm Extensions -  5 sets to failure alternating arms until all sets completed

TRAIN HARD

[wes]

September 20 2022

Chest + Lats:
DB Flyes - 5 X 12
DB Pulloverrs - 5 X 12

Last light day,resting tomorrow.... then back to the 100 mile round trip to train legs !!

TRAIN HARD

[wes]

October 26 2022

Started back today after my imposed medically induced layoff.....went really light with limited sets because I know I`m gonna` get as sore as Hell....I`ll increase as I go along of course.

Upper Body:
Flyes - 2 sets, one set of 30 reps then 25 reps with a slightly heavier weight
Two-Arm DB Rows - 2 sets 20 reps
Lateral Raise - 2 sets 15 reps
Seated Alternate DB Curls - 2 sets 15 reps
Seated One-Arm DB Extensions - 2 sets 15 reps
DB Wrist Curls - 2 sets 30 reps

Man it felt great getting some blood into the muscles and getting a nice pump again !

[wes]

October 28 2022

First light leg day since my medically imposed layoff:

DB Lunges - 3 X 12
DB RDL - 3 X 15
Calf Raise - 3 X 30

Legs are pumped and shaky......feels great though.

[wes]

Soreness is gone but I aggravated my elbow throwing and piling up firewood.

Anyway,gonna go back to 6 days a week starting today.....still doing reduced sets,weights,and reps due to trying not to become sore since this will only be my second workout in a while.

[IroNat]

Soreness is gone but I aggravated my elbow throwing and piling up firewood.

Anyway,gonna go back to 6 days a week starting today.....still doing reduced sets,weights,and reps due to trying not to become sore since this will only be my second workout in a while.

Sounds good. 

[wes]

Sounds good. 

Ehh.......I decided to just keep alternating upper and lower body for now.....elbow is destroyed.

[wes]

Nov. 2nd. 2022

Upper Body:
DB Flyes - 3 X 25
Two-Arm DB Rows - 3 X 20,20,15
Seated DB Laterals - 3 X 20,20,15
Seated Alternate DB Curls - 3 X 15,12,10

Can`t do any pressing movements or Triceps until my elbow heals up....it`s as tender as a bitch from throwing heavy ass pieces of firewood onto a pile before I stacked it
  .......trained with very little rest.

Second time training since I got sick.....I added a set and went a tad bit heavier......feeling great !

[IroNat]

Ehh.......I decided to just keep alternating upper and lower body for now.....elbow is destroyed.

Smart to get enough recovery between workouts.

Is this your idea or did your personal trainer, Half-Rep Hankins, give you this advices?

[wes]

Nov. 7th. 2022

Upper Body:

Flyes - 4 sets
Two-Arm DB Rows - 4 sets
Lateral Raises - 4 sets
Seated Alternate DB Curls - 4 sets
DB Wrist Curls - 3 sets

Elbow is still killing me,so no type of pressing moves or triceps work.....I did add a set to each exercise and went heavier.
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[wes]

Nov. 8th. 2022

Quads,Hamstrings,Calves:
Goblet Squats - 4 sets 12 reps
DB Lunges  - 4 sets 12 reps (front foot on platform,done unilaterally)
DB RDL - 5 sets 12-15 reps
Calf Raise- 4 sets to failure (plus half reps at the end of each set to failure followed by stretching)

Added an exercise and more volume with slightly heavier weight.............will increase everything  until back to normal ASAP.
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