Wes - My Training & Diet Journal

[wes]

August 29, 2023

Chest,Back,Neck:
Smith Incline Press - 4 X 12,12,8,10 (pyramid style....1+1/2 reps = 1 rep...in other words,I do a full rep,then bring the bar half way down,back up,this constitutes one rep,then I repeat,.......BRUTAL)[/color]
DB Flyes - 3 X 15,12,10 (pyramid style)
Dips - 3 X 12 (bodyweight)
Seated Bench Press Machine - 2 X 15,12 (pyramid style)

Pulldowns - 4 X 15,12,8,10 (pyramid style)
Seated Rows On Machine - 4 X 12,10,8,12 (pyramid style)
DB Pullovers - 3 X 15,12,10 (pyramid style)
Straight-Arm Pulldowns - 2 X 20,12 (pyramid style)

Lying Plate Neck Raises - 5 X 12-15 (constant weight)

Good one............looking better,getting stronger!!

[wes]

August 31, 2023

Shoulders,Neck,Calves:
Seated Bradford Press - 5 X 12,10,8,10,15
DB Laterals - 3 Triple-Drop sets to failure with all 3 sets of bells
Face-Pulls - 5 X 25,12,10,12,20

Lying Plate Neck Raise- 5 X various reps/poundages.....first and last set no weight

Leg Press Calf Raise - 6 X failure (plus holds and stretches with plenty of burning half reps when full reps could no longer be performed)

Great workout.........coming back from that 5 years of inactivity like I never even stopped training.

Training,eating,and resting like it`s my fucking job.

[wes]

September 01, 2023

Arms,Forearms:

Super-Set # 1:
{Single Arm DB Preachers - 5 X 10-12 (constant weight)
{Seated Triceps Extensions - 5 X 20,15,15,12,12 (constant weight)

Super-Set # 2:
{Hoist Seated Curl Machine - 3 X 15,12,10 (pyramid style)
{Hoist Triceps Dips Machine - 3 X 25,15,12  (pyramid style)

Bent-Forward Cable Extensions - 2 X 15,10 (pyramid style)

Super-Set:
{Wrist Curls - 4 X AMRAP
{Reverse Wrist Curls - 4  X AMRAP

Great workout, and another great week of training!!

I did this in about 33 minutes or so.......very intense !

[IroNat]

Good stuff, Wes.

Enjoy the ride, brother!

[wes]

Good stuff, Wes.

Enjoy the ride, brother!

Thanks Nat.....losing my car for 2 weeks among other setbacks threw me off for a while but I`m finally stringing together some workouts....knock on wood !

[wes]

September 04, 2023

Quads,Hamstrings,Calves:

Pre-Exhaust Super-Set:
Leg Extensions - 5 X 12-15 (constant weight)
Seated Leg Press - 5 X 12 -15 (constant weight)
Adductor Machine - 5 X 30,15,12,12,15 (pyramid style)

Seated Leg Curls - 6 X 20,15,12,10,12,20 (pyramid style)

Rotary Calf Machine - 6 X AMRAP

[wes]

September 05, 2023

Chest,Back,Traps:
Smith Incline Press - 5 X 10,6,3,10,10
Seated Bench Press Machine - 4 X 15,12,8,12
DB Flyes - 3 X 15,12,10

Lat Pulldowns - 4 X 15,10,8,12
Seated Row Machine - 4 X 12-15
Straight-Arm Pulldowns - 4 X 12,10,12,15

DB Shrugs - 3 X 20,15,12

Good one!!

Hotter than a bitch outside and no AC in the gym. 

[IroNat]

Nice!

[wes]

Nice!

Thanx Nat !! 

[wes]

September 07, 2023

Shoulders,Neck,Calves:
Seated DB Press- 4 X 15,12,10,10
Cable Lateral Raise - 3 X 10 (no rest,just alternating arms)
DB Laterals - 3 X 20,15,12
Face-Pulls - 4 X 15,12,12,12

Rotary Calf Machine - 5 X AMRAP

Lying Plate Neck Raise -  4 X AMRAP

[JackTheRipper]

any update pics 

[njflex]

any update pics 

[wes]

[wes]

September 08, 2023

Arms & Forearms:

Super-Set # 1:
{Cable Curls - 5 X 15,12,10,10,15
{Bent-Forward Cable Extensions - 5 X 20,15,12,12,15

Super-Set #2:
{Seated Hammer Curls - 3 X 12,10,8
{Lying DB Extensions - 3 X 20,12,12

Pressdowns - 2 X 20,30

Super-Set # :
{Wrist Curls - 4 X AMRAP
{DB Hammer Grip Wrist Curls - 4 X AMRAP (did these kneeling with forearms resting on a bench)

Great workout, and another good week of training !!

[wes]

September 11, 2023

Quads,Hamstrings,Calves:
Leg Press - 6 X 20,12,10,10,10,10
Leg Extensions - 5 X 20,12,10,15,20
Adductor Machine - 4 X 20,12,12,15
Unilateral Seated Leg Press - 2 X failure

Seated Leg Curls - 6 X 20,20,15,12,12,12 (constant weight....super short rests)

Leg Press Calf Extensions - 4 X AMRAP
Rotary Calf Machine - 3 X AMRAP

Great workout.....I was gonna do some sissy squats on the Smith Machine but some team came in and fucked up that side of the gym doing circuit training.

Will soon add DB Romainian Deads for Hamstring also.....possibly on leg day or on a seperate day.

[balzac]

September 11, 2023

Great workout.....I was gonna do some sissy squats on the Smith Machine but some team came in and fucked up that side of the gym doing circuit training.

Will soon add DB Romainian Deads for Hamstring also.....possibly on leg day or on a seperate day.

like this ?

[wes]

like this ?

Yup..........same thing I guess,except in my video,I go a bit deeper and do not stand on  a plate..

They`re pretty damn good !

[wes]

September 12, 2023

Chest & Back:
Smith Machine Inclines - 5 X 12,8,5,3,10
DB Flyes - 4 X 12,10,10,10
Seated Bench Press Machine - 3 X 12,10,6---> (dropped wt. and did 6 more)

Close-Grip Pulldowns - 4 X 15,10,8,12 (used a V-Bar handle)
Double DB Rows - 3 X 12,10,10
Low Cable Rows To Waist - 3 X 12,10,10 (used a rope handle)
Straight-Arm Pulldowns - 2 X 15 (held each rep and squeezed for 2-3 seconds)

Another great workout....training like it`s my fucking job!!

[wes]

September 13th, 2023

REST DAY

[balzac]

thanks wes, will try it out... 

[wes]

September 14, 2023

Shoulders,Calves,Neck:
Plate Front Raise - 3 X 12
DB Laterals - 3 X 20,12,15
DB Laterals Behind Back - 3 X 20,20,15
Single Arm High Cable Rear Delt Pulls - 3 X 12
Face-Pulls - 3 X 15

Leg Press Calf Extensions - 6 X AMRAP
Tibia Heel Raises - 3 X AMRAP (thanks to oldtimer and Skeletor for reminding me)

Lying Plate Neck Raises - 4 X 15 after a warmup set of 30 without weight

Another good one...looking fuller,and more vascular by the day !

[wes]

thanks wes, will try it out... 

No problem brother......I haven`t used any weight yet and I got really sore just the same......of course I did a full leg routine,but they are tough.

Enjoy,and let me know if you liked them.

[wes]

September 15, 2023

Biceps,Triceps,Forearms:
Barbell Curls - 4 X 15,12,8,10 (straight Olympic bar)
Hoist Seated Curl Machine - 4 X 12,8,10,15

Single Arm Pressdowns - 4 X 20,12,12,12 (no rest,just alternated arms)
Bent-Forward Cable Extensions - 3 X 15,12,12
Hoist Triceps Dip Machine - 3 X 20,15,15
Pressdowns - 1 X failure (got 37 reps...rest pause city)

Super-Set:
{Wrist Curls - 4 X AMRAP
{Reverse Wrist Curls - 4 X AMRAP

Hammer Grip DB Wrist Curls - 3 X 12-15

Another great week of training !!

[IroNat]

Excellente, mi amigo.

[wes]

Excellente, mi amigo.

Thanks brother !!