Wes - My Training & Diet Journal

[The Scott]

December 11th. and 12th.

REST DAYS!!

I can do that!     Rest up, brother!

[wes]

I can do that!     Rest up, brother!

LOL 

I actually also took yesterday off as I trained on the weekend which was weird for me, but the weather was great and I was attempting to dodge a snowstorm.

And I was as sore as Hell after increasing my volume after being off for a bit.

[wes]

December 14, 2023

Shoulders,Neck,Abs:
Seated Smith Machine Presses - 4 sets of 12,10,8,15
DB Laterals - 3 sets of 12,10,8
DB Laterals Behind Back - 3 sets of 15
Face-Pulls - 5 sets of 25,20,15,15,15

Lying Plate Neck Raises - 4 sets to failure

Crunches - 4 sets to failure

[wes]

December 15, 2023

Biceps/Triceps,Calves:

Super-Set #1:
{E-Z Bar Curls - 4 sets of 15,12,10,12
{Seated Triceps Extensions - 4 sets of 20,15,12,12 (E-Z Curl Bar)

Super-Set #2:
{Seated Supinated DB Curls - 3 sets of 12,12,10
{Lying DB Extensions - 3 sets of 15,12,12

Super-Set #3:
{Hammer Curls - 2 sets of 12,8 dropped wt. and did 6 more
{Pressdowns - 2 sets of 35,20

Rotary Calf Machine- 5 X failure

Great week of training!

My wrist is still hurting so I skipped forearms again....if I  hurt my wrist worse than it is now,I`m fucked.

[oldtimer1]

Maybe you should switch hands to give your wrist a break. Just having fun brother.

[wes]

Maybe you should switch hands to give your wrist a break. Just having fun brother.

What a concept........never thought of that! LOL 

[wes]

Weekends off as usual.

Back to our regularly scheduled programming on Monday!!

[wes]

December 18, 2023

Quads,Hamstrings,Calves:
Leg Press - 6 sets of 20,15,12,10,12,20
Landmine Hack Squats - 4 sets of 12 (just getting the feel...great movement)
Leg Extensions 4 sets of 20
Addictor Machine - 2 sets of 35,20

Seated Leg Curls - 5 sets of 20,12,10,12,15

Leg Press Calf Extensions - 5 X failure (plus stretching between sets)

Great workout..legs are fried.

Not many leg machines at my gym,and I`m done squatting with my  three bulging discs so I tried those Landmine Hacks.....pretty good....I put my feet further forward and leaned back against  the plates making it seem more like a real Hack Squat.

[wes]

December 19, 2023

Chest,Back,Traps:
DB Flyes - 10 sets of 20,15,12,12,12,12,12,12,10,10

DB Pullovers - 4 sets of 15,15,12,12

Double DB Rows - 4 sets of 20,12,10,10

DB Shrugs - 3 sets of 20

Ice and snow on the roads.....very sloppy and nobody has even plowed or sanded yet so I opted to train at home.

All sets were done with approximately one minutes rest between sets,give or take
 a few seconds for a sip of water.......VERY INTENSE AND PAINFUL..........HUGE torso pump!!

[wes]

December 20, 2023

REST DAY:

[wes]

December 21, 2023

Shoulders:
Seated DB Press - 4 sets of 15,12,8,10
DB Lateral Raise - 6 sets of 20,15,12,10,10,15
Face-Pulls - 6 sets of 35,20,12,12,12,15

I`m back in great training shape....gonna start really pushing the envelope like in the old days......when I look like no more reps can be performed,I`m getting 4-5 more,you know,hard training not like 3 sets of leg extensions or some gay shit!!

Went up in weight on all exercises with textbook form.

TRAIN HARD OR STAY HOME!!

[wes]

December 22, 2023

Biceps\Triceps,Calves:

Super-Set #1:
{E-Z Bar Curls - 5 sets of 15,12,10,8,10
{Skullcrushers - 5 sets of 20,15,10,8,15

Super-Set #2:
{Seated Supinated DB Curls - 4 sets of 12,12,10,10 (constant weight)
{Seated French Press - 4 sets of 15,12,10,15 (E-Z Curl bar)

Pressdowns 2 X 35,20

Rotary Calf Machine 6 X failure plus stretching between sets

Great week of training.......all my poundagres are going up in textbook form..........training fast and intense.

Gonna start getting Medieval  next week!! 

[wes]

Weekends off as always.

Because of Christmas the University gym I train at will re-open on Wednesday so next week I`ll be  training Wed.-Sat.

Probably a good thing as I have a tender elbow from doing Skullcrushers and a bad wrist at the moment.

Happy Holidays to all.

[wes]

December 27, 2023

Quads,Hamstrings,Calves:
Leg Press - 5 X 20,15,12,10,8 (after 2 warmup sets)
Landmine Hack Squats - 4 X 12
Leg Extensions - 4 X 20,15,12,20
Adductor Machine - 3 X 30,20,15

Seated Leg Curls - 5 X 20,12,10,8,20

Rotary Calf Machine - 6 X failure plus stretching between sets.

I TRAINED MY FUCKING BALLS OFF......DON`T CALL IT A COMEBACK!      

[wes]

December 28, 2023

Chest & Back:
DB Flyes - 5 X 15,12,10,8,12 (got the 70 pounders for 8 with just brief rests)
Pec-Deck- 3 X 12 (constant weight)

Barbell Rows- 4 X 12,10,8,12
Seated Machine Rows - 4 X 15,12,12,10
V-Bar Close Grip Pulldowns - 3 X 12,10,15
Straight-Arm Pulldowns - 1 drop-set to failure

Got a sore elbow from Skullcrushers last week so no Inclines,or Dips.........wrapped it with 2 elbow sleeves and some athletic tape and went with Flyes and trained my nuts off,then slaughtered my back.

Great workout.......feeling like a kid, and looking pretty damn good,but I`m just getting starting.

[wes]

December 29, 2023

Shoulders & Neck :
Seated Bradford Press - 5 X 15,12,8,10,12
Triple Drop-Set DB Laterals 3 X failure on all 3 pairs of bells....AGONIZING
DB Laterals Behind The Back - 3 X 15,12,12 (constant weight)
Face-Pulls - 5 X 20,12,12,12,37 (rest paused last set....BRUTAL)

Lying Plate Neck Raise - 5 X failure (pyramid style)

Put two  sleeves on my fucked up elbow then taped it and set a new PR (since my comeback) on Bradford Presses.

Great day/week of intense fucking training!!

[wes]

December 30, 2023

Biceps,Triceps,Abs:
Standing Alternate DB Curls - 5 X 15,10,8,10,12
Barbell Curls - 3 X 12,10,8 (these hurt my bad elbow a bit)
Seated Machine Curls - 2 X 12

Pressdowns - 2 X 50

Super-Set:
{Crunches - 2 X failure
{Lying Leg Raise- 2 X failure

Good workout but even with my elbow wrapped and taped the Pressdowns hurt up until I got past 20 reps........it`s all good though,I`ll live to fight another day.

Got some roll on DMSO coming from Amazon so I`m hoping that helps.

All in all,a great week of training.

[wes]

The gym was closed for two days due to New Years.

[wes]

January 02, 2024

Quads,Hamstrings,Calves:
Leg Press - 8 X 20,15,12,12,12,12,12,20 (after 2 warm up sets)
Leg Extensions - 5 X 20,12,12,10,20
Adductor Machine - 2 X 35,20

Seated Leg Curls - 5 X 20,12,12,10,20

Leg Press Calf Extensions - 5 X failure {with stretching in between sets)

Great workout....I`m hobbled!!

Sidenote: I  put the DMSO on my elbow and wrist twice a day thus far, and that shit burns......I don`t remember it burning like that before....of course that was a century ago....anyway I trained my balls off to begin the new year.

[wes]

January 03, 2024

Chest & Back:

Super-Set #1:
{DB Flyes -5 X 15,12,10,10,12
{Seated Machine Rows - 5 X 15,12,12,12,15

Super-Set #2:
{Pec-Deck Machine - 3 X 12 (constant weight)
{Straight-Arm Pulldowns 3 X 15 (constant weight)

I had to drive 135 miles or so round trip this AM so I hit the gym a bit earlier and trained fast and hard...........I did DB Flyes again to spare my sore elbow which feels a bit better.......I heard we were gonna get a huge snowstorm and snowstorms up here are a muthafucker but it snowed in the next county over......... I got lucky.

Good workout!!

[wes]

January 04, 2024

Shoulders,Neck,Abs:
Seated DB Press - 4 X 25,21,13,11
DB Laterals - 4 X 12
Bent-Over Laterals - 4 X 15

Lying Plate Neck Raise - 4 X failure

Crunches - 4  X failure

On the DB Presses, I only used a pair of 30 pounders......did 25 reps,took 15 breaths,got 21,took another 15 breaths,got 13, then another 15 breaths and only got 11 reps........FUCKING BRUTALLY HARD!!

It may sound light,but give it a  try....you`re  delts will be screaming!!

Trained at home due to snow......good one!!

[wes]

January 05, 2024

Biceps,Triceps,Forearms:
Seated Supinated DB Curls -  4 X 12,12,10,10
Standing Cable Curls - 3 X 12,10,10
Crossover machine Crucifix Curls - 3 X 12-15

Pressdowns 2 X 50 (bad elbow,just getting blood into the muscle)

Wrist Curls - 3 X failure (my wrist is much better.....taped it up and did these with no wrist pain............will add weight as my wrist improves.)

Pretty good week of training for a kid like me!

[wes]

January 06 & 07, 2024

Weekends off as usual

[oldtimer1]

Good week. Keep going. Realize you are in the less than 1% for guys your age that work out hard. I forgot how old you are? 70? 

[wes]

Good week. Keep going. Realize you are in the less than 1% for guys your age that work out hard. I forgot how old you are? 70? 

HEY DAMMIT....I`m only 68,don`t go making me older than I actually am!!  LOL 

Thanks Rich......I hope you`re doing well bud!!