Wes - My Training & Diet Journal

[wes]

Nov. 11th. 2022

Upper Body:
DB Flyes - 4 sets
Two-Arm DB Rows - 4 sets
DB Lateral Raise - 4 sets (plus partial reps at the end of each set to failure)
Seated DB Curls - 4 sets
DB Wrist Curls - 3 sets

This fucked up elbow seems to be getting worse.....I put off stacking my firewood and trained a bit less, so as not to aggravate it further but I had to finish it up before the snow flies.

The guy I buy my wood from cuts pieces that have to weigh between 30-40 pounds.....try throwing them on a pile for a week.....not all of them are that that heavy but some are just freakin` huge.

I`d kill him if he wasn`t such a great guy......my pressing exercises and my triceps hate his fucking guts!   

Still, great workout......legs tomorrow. 

[wes]

Smart to get enough recovery between workouts.

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

LOL @ Half-Rep Hankins" !! 

[wes]

OK posting again after my broken rib and complete stoppage due to me being scared shitless that I would need my Gall Bladder removed.

Gonna` have the Gall Bladder monitored via Ultrasound starting in March.....I just hope I don`t have to have it removed because I damn sure don`t need another setback...anyway,before these posts I was fiddling around just getting back into the swing of things and I thought I would be getting over the initial soreness but nada....I`m as sore as Hell because I keep adding weight and volume which is the plan to get to where I was before all this bullshit went down.

Here we go again!

[wes]

Jan. 31, 2023

Chest & Abs:

DB Inclines - 4 sets {bench set at 30 degrees}
DB Flyes - 4 sets

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


Went much heavier today.....I was so freakin` sore for the last few days I could barely function.

[wes]

February 02, 2023

Back,Traps,Neck:

One - Arm DB Rows - 4 sets
DB Pullovers - 4 sets
DB Shrugs - 3 sets
Lying Neck Plate Raises - 3 sets

[wes]

Feb.03,2023

Delts & Abs:

Seated DB Press- 4 sets
DB Laterals - 4 Sets
Bent-Over Laterals - 4 sets
Crunches 3 X failure

Short & sweet.....very little rest between sets!!

[wes]

Feb. 05, 2023

Biceps,Triceps,Forearms,Abs:

Super-Set # 1:
{EZ-Bar Curls - 5 sets
{Seated BB Triceps Extensions - 5 sets

Super-Set # 2:
{Wrist Curls - 4 sets
{Reverse Wrist Curls - 4 sets

Crunches - 3 sets

[wes]

Feb. 06, 2023

Quads,Hamstrings,Calves:
Goblet Squats - 4 sets
DB Lunges - 4 sets
RDL - 5 sets
Calf Raise - 5 sets

Also did a lot of stretching to the best of my stiff inflexible ability !!

[wes]

Feb. 08, 2023

Chest + Abs:
Pre-Exhaust Super-Set:
{Low Incline DB Press - 5 sets
{Low Incline DB Flyes - 5 sets
Elevated Pushups - 2 sets

Super-Set:
{Lying Leg Raise - 3 sets
{Crunches - 3 sets

[wes]

Feb. 9th. 2023

Back,Traps,Neck:
Barbell Row - 4 sets
EZ-Bar Rows To Waist - 4 sets (underhand grip)
DB Pullovers - 4 sets
Barbell Shrugs - 3 sets
Lying Plate Neck Raise - 4 sets

Also did some stretching.

[wes]

Feb. 10, 2023

Shoulders + Abs:

Seated Bradford Press - 4 sets
Lateral Raise - 4 sets
Bent-Over Lateral Raise - 4 sets
Crunches - 4 sets

[wes]

Feb. 13, 2023

Chest,& Abs:
Incline DB Press - 5 sets  {bench set at 30 degrees}
Dumbell Flyes - 5 sets
Elevated Pushups - 2 X failure {feet on bench between push-up bars}
Lying Leg Raise- 4 sets

Felt great!!

NOTE: I missed a few days of the previous week. 

[wes]

Feb. 14, 2023

Back,Traps,Neck:
One-Arm DB Rows - 5 sets
DB Pullovers - 5 sets
DB Shrugs - 3 sets
Lying Plate Neck Raise - 5 sets

Went up in weight on everything......a good day!

[wes]

Feb. 15, 2023

Shoulders & Calves:
Seated Bradford Press - 5 sets
Lateral Raises (Drop-Sets.....OUCH!!) - 3 sets
Bent-Over Laterals - 5 sets
Standing Calf Raise - 5 sets

Good one!

[wes]

Right now I`m in the process of cleaning up my diet......I was eating a bunch of crap.

[njflex]

nice wes,,,,hows gall bladder,good to see training hard...

[The Scott]

Right now I`m in the process of cleaning up my diet......I was eating a bunch of crap.

Keep up the good work, my brother!

[wes]

Thanks guys!! 

Steve,I`m scheduled for periodic Ultrasounds on my Gall Bladder to determine if the so called "polyp" is growing or not....1st. appointment is in Match....I feel great though.

[njflex]

Thanks guys!! 

Steve,I`m scheduled for periodic Ultrasounds on my Gall Bladder to determine if the so called "polyp" is growing or not....1st. appointment is in Match....I feel great though.

GREAT..

[wes]

Feb.16, 2023

Biceps,Triceps,Forearms:

Super-Set # 1:
{EZ-Bar Curls - 4 sets
{Skullcrushers - 4 sets

Super-Set # 2:
{Seated DB Curls - 3 sets
{One-Arm DB Extensions - 3 sets

Super-Set # 3:
{Reverse Curls - 4 sets
{Wrist Curls - 4 sets

Good workout....I would have done a bit more but my Triceps are a little sore from doing Pullovers the other day.

[IroNat]

Keep up the good work, my brother!

Seconded.

[wes]

Thanks Nat.....barring anymore setbacks....I`m gonna work hard.

[wes]

Feb. 17, 2023

Quads & Hams:
Front Squats - 4 sets (Heels elevated on 2 X 4 block)
Split Squats - 4 sets (no weight.....working on form)
DB RDL - 5 sets

Great pump!!

Had to skip calves.....they`re so sore they feel like they are going to tear.

[wes]

Feb. 17, 2023

Trained in a fasted state

Meal # 1:Post-Workout:
1 scoop whey in water
1/2 cup steel cut oats mixed into the shake

Meal # 2:
6 oz. chicken breast
sliced tomato
1 cup yogurt

Meal # 3:
6 oz. chicken breast
4 slices of cheese
1 cup yogurt

Meal # 4:
Ground beef patty
salad

Had a bowl of potato chips with some Crystal-Lite watching some movies last night.

[wes]

Feb. 18, 2023

Meal # 1:
3 eggs
turkey sausage
2 slices WW toast w butter
8 oz. OJ

Meal # 2:
6 oz. chicken breast
sliced tomato
1 banana

Meal # 3:
2 scoops whey in water
2 Tbsp. natty PB

Meal # 4:
6 oz. chicken breast
steamed broccolli
sliced tomato
1 cup yogurt