Author Topic: Wes` Comeback Journal (Read 68224 times)

wes · « **on:** July 18, 2015, 07:02:59 AM »

Well I joined one of the 2 college gyms in my little town which are the only gyms in the area and boy am I sore.

Week number 1:

I did one day upper body and the next day legs followed by 4 days off............got extremely sore even though I didn`t push it.

Week number 2:

Monday-Chest:

Smith Inclines:
65-20
95-12
135-5
85-12

Flyes:
25-10
40-6
30-8

15 minutes walking on treadmill.

Meal # 1-Pre-Workout:
1 scoop whey in water

Meal # 2-Post-Workout:
1 scoop whey in water

Meal # 3:
5 oz.boiled chicken breast
1 cup green beans
12 oz. water

Meal # 4:
4 whole eggs
1 plain bagel with imitation butter spray
12 oz. water

Meal # 5:
5 oz.boiled chicken breast
1 cup green beans
12 oz. water

OUCH!!

d0nny2600 · « **Reply #1 on:** July 18, 2015, 08:47:39 AM »

Comeback? Did you take a break Wes?
What will you layout here? Diet, training and "supplements"?

njflex · « **Reply #2 on:** July 20, 2015, 12:32:45 PM »

COOL....

booty · « **Reply #3 on:** July 20, 2015, 04:27:03 PM »

Will be following.

wes · « **Reply #4 on:** July 21, 2015, 01:06:46 PM »

Week # 2:

Back & Traps:

Back:

Pulldowns:
85-12
100-12
100-10
100-10

Seated Cable Rows:
85-12
100-12
100-10

Straight-Arm Pulldowns:
3 x 12-15 with 3 plates

Traps
Dumbell Shrugs:
3 x 12-15 with 55 pounds

Cardio:
15 minutes walking on treadmill.

Diet:

Meal # 1-Pre-Workout:
1 scoop whey in water

Meal # 2-Post-Workout:
1 scoop whey in water

Meal # 3:
5 oz.boiled chicken breast
1 cup green beans
12 oz. water

Meal # 4:
4 whole eggs
1 plain bagel with imitation butter spray
12 oz. water

Meal # 5:
5 oz.boiled chicken breast
1 cup green beans
12 oz. water

wes · « **Reply #5 on:** July 21, 2015, 01:10:48 PM »

Week # 2:
My left shoulder has been in pain all winter and still is........no clue as to why.

Shoulders:

Seated Press On Smith Machine:
65-10
80-8
95-8
95-6

Behind The Back Lateral Raise:
12-20
15-15
20-12
12-20

Bent-Over Laterals w/Kettlebells:
4 x 12-15

15 minutes walking on treadmill.

Meal # 1-Pre-Workout:
1 scoop whey in water

Meal # 2-Post-Workout:
1 scoop whey in water

Meal # 3:
5 oz.boiled chicken breast
1 cup brown rice
12 oz. water

Meal # 4:
4 whole eggs
1/2 cup brown rice
12 oz. water

Meal # 5:
5 oz.boiled chicken breast
1 cup green beans
12 oz. water

wes · « **Reply #6 on:** July 21, 2015, 01:15:53 PM »

Week # 2:

Arms:
Super-Set # 1:
{Roc-It Seated Curls:
4 X 8-12
{Pressdowns:
4 X 12-20 -3-5 plates

Super-Set # 2:
{Seated Hammer Curls-3 X 12 w/15 pounders
{Lying Dumbell Extensions-3 X 15-20 w/15 pounders

15 minutes walking on treadmill.

Meal # 1-Pre-Workout:
1 scoop whey in water

Meal # 2-Post-Workout:
1 scoop whey in water

Meal # 3:
5 oz.boiled chicken breast
1 cup brown rice
12 oz. water

Meal # 4:
5 oz.boiled chicken breast
12 oz. water

Meal # 5:
5 oz.boiled chicken breast
sliced tomato
12 oz. water

wes · « **Reply #7 on:** July 21, 2015, 01:20:25 PM »

Week # 2:

Quads,Calves, & Lower Back:

Roc-It Leg Press:
7 plates-20
9 plates-15
11 plates-12

Roc-It Leg Extension:
50-15
60-12
40-15

Roc-It Seated Leg Curls:
60-20
80-12
80-12

Leg Press Calf Extensions:
3 x failure

Roc-It Low Back Extensions;
2 x failure with 6 plates

Meal # 1-Pre-Workout:
1 scoop whey in water

Meal # 2-Post-Workout:
1 scoop whey in water

Meal # 3:
5 oz.boiled chicken breast
1 cup brown rice
12 oz. water

Meal # 4:
5 oz.boiled chicken breast
12 oz. water

Meal # 5:
5 oz.boiled chicken breast
sliced tomato
12 oz. water

wes · « **Reply #8 on:** July 21, 2015, 01:21:11 PM »

Week # 3: which is this week

Coming up,and lots of comments and observations.

wes · « **Reply #9 on:** July 21, 2015, 01:24:22 PM »

Quote from: d0nny2600 on July 18, 2015, 08:47:39 AM

Comeback? Did you take a break Wes?
What will you layout here? Diet, training and "supplements"?

Yes,I took off 15 months and ate whatever I felt like eating...........mostly junk..........end result,I look like shit personified.

No lying or fudging poundages lots of comments/info to come.

njflex · « **Reply #10 on:** July 21, 2015, 01:43:55 PM »

Quote from: wes on July 21, 2015, 01:24:22 PM

Yes,I took off 15 months and ate whatever I felt like eating...........mostly junk..........end result,I look like shit personified.

No lying or fudging poundages lots of comments/info to come.

...

Primemuscle · « **Reply #11 on:** July 21, 2015, 02:11:23 PM »

Quote from: wes on July 18, 2015, 07:02:59 AM

Well I joined one of the 2 college gyms in my little town which are the only gyms in the area and boy am I sore.

Those first few workouts are a bitch when one has taken an extended break. I over did it on my first day back and was so sore for a week that I couldn't bring myself to go to the gym until the following week. That's just plain stupid and counterproductive. Sometimes less is more.

I'll give you credit, I couldn't eat what you are. All those chicken breasts, wow! Fortunately, all I have to do is reduce the portions and gradually the excess weight comes off. Can't cheat if you're not officially dieting. I'm looking to bottom out at 175 lbs. Right now the scale reads that I am only 2 lbs. off from reaching that goal. Being a geezer, I didn't want to lose the pounds too rapidly as my belly skin would have sagged worse than it did.

njflex · « **Reply #12 on:** July 21, 2015, 02:28:44 PM »

Quote from: Primemuscle on July 21, 2015, 02:11:23 PM

Those first few workouts are a bitch when one has taken an extended break. I over did it on my first day back and was so sore for a week that I couldn't bring myself to go to the gym until the following week. That's just plain stupid and counterproductive. Sometimes less is more.

I'll give you credit, I couldn't eat what you are. All those chicken breasts, wow! Fortunately, all I have to do is reduce the portions and gradually the excess weight comes off. Can't cheat if you're not officially dieting. I'm looking to bottom out at 175 lbs. Right now the scale reads that I am only 2 lbs. off from reaching that goal. Being a geezer, I didn't want to lose the pounds too rapidly as my belly skin would have sagged worse than it did.

WELL HE'S DEF TRYING TO GET IN BEST SHAPE AND FAST THIS WILL DO IT,,LOT OF WILL POWER,I STAY LEAN ALL YEAR AND STILL EAT SOME CHEAT STUFF IF NEEDED/WANTED..ONCE WES GETS THERE HE'LL CRUISE AND PLAY WITH CAL'S I BET,,UNLESS HE COMPETES AGAIN THEN HE WILL STAY LIKE THIS...

Primemuscle · « **Reply #13 on:** July 21, 2015, 09:11:51 PM »

Quote from: njflex on July 21, 2015, 02:28:44 PM

WELL HE'S DEF TRYING TO GET IN BEST SHAPE AND FAST THIS WILL DO IT,,LOT OF WILL POWER,I STAY LEAN ALL YEAR AND STILL EAT SOME CHEAT STUFF IF NEEDED/WANTED..ONCE WES GETS THERE HE'LL CRUISE AND PLAY WITH CAL'S I BET,,UNLESS HE COMPETES AGAIN THEN HE WILL STAY LIKE THIS...

Very inspiring.

NaturalWonder83 · « **Reply #14 on:** July 22, 2015, 08:43:01 AM »

Good luck wes!
In subbed

wes · « **Reply #15 on:** July 22, 2015, 01:45:04 PM »

Quote from: Primemuscle on July 21, 2015, 02:11:23 PM

Those first few workouts are a bitch when one has taken an extended break. I over did it on my first day back and was so sore for a week that I couldn't bring myself to go to the gym until the following week. That's just plain stupid and counterproductive. Sometimes less is more.

I'll give you credit, I couldn't eat what you are. All those chicken breasts, wow! Fortunately, all I have to do is reduce the portions and gradually the excess weight comes off. Can't cheat if you're not officially dieting. I'm looking to bottom out at 175 lbs. Right now the scale reads that I am only 2 lbs. off from reaching that goal. Being a geezer, I didn't want to lose the pounds too rapidly as my belly skin would have sagged worse than it did.

Thanks Prime.......yes I got waaay too sore at first.

Adjusting my diet is not really a problem as I have done a ton of contests and like to feel like I`m a Spartan as I get much better results this way.

Quote from: njflex on July 21, 2015, 02:28:44 PM

WELL HE'S DEF TRYING TO GET IN BEST SHAPE AND FAST THIS WILL DO IT,,LOT OF WILL POWER,I STAY LEAN ALL YEAR AND STILL EAT SOME CHEAT STUFF IF NEEDED/WANTED..ONCE WES GETS THERE HE'LL CRUISE AND PLAY WITH CAL'S I BET,,UNLESS HE COMPETES AGAIN THEN HE WILL STAY LIKE THIS...

You got it brother................. .....I think I will do the NABBA Nats next year though to go for my pro-card..............missed the bus in 2011 and was my best shape ever.

Quote from: NaturalWonder83 on July 22, 2015, 08:43:01 AM

Good luck wes!
In subbed

Thanks Gene...........stay focused buddy!

wes · « **Reply #16 on:** July 22, 2015, 01:47:47 PM »

Week 3:

Monday July 20th.

Chest & Abs:

Chest:
Smith Inclines:
65-20 (warmup)
95-12
115-8
135-5
135-8
115-10

Flyes:
25-12
40-8
40-8
30-15

Abs:
Crunches:
3 X failure

Diet:

Meal # 1-Pre-Workout:
1 scoop whey in water

Meal # 2-Post-Workout:
1 scoop whey in water

Meal # 3:
5 oz.boiled chicken breast
1 cup brown rice
12 oz. water

Meal # 4:
5 oz.boiled chicken breast
2 rice cakes w/natty PB
12 oz. water

Meal # 5:
5 oz.boiled chicken breast
12 oz. water

wes · « **Reply #17 on:** July 22, 2015, 01:55:06 PM »

Week 3:

Tuesday July 21st.

Back,Traps & Abs:

Back:
Roc-It Pulldowns:
6 plates-15
8 plates-12
10 plates-10
8 plates-12

Seated Cable Rows:
85-15
100-12
115-12

Stiff-Arm Pulldowns:
3 X 15 with 40 pounds

Traps:
Dumbell Shrugs:
50-15
60-15
60-15

Abs:
Rope Crunches:
3 X failure-110 pounds

Diet:

Meal # 1-Pre-Workout:
1 scoop whey in water

Meal # 2-Post-Workout:
1 scoop whey in water

Meal # 3:
5 oz.boiled chicken breast
1 cup white rice
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 rice cake w/natty PB
12 oz. water

wes · « **Reply #18 on:** July 22, 2015, 02:02:14 PM »

Week 3:

Wednesday July 22nd.

Shoulders,Cardio:

Shoulders:
Behind The Back Laterals:
12-20
20-12
20-12
20-12

Lateral Raise: (burnout set... bells held at outside of quads)
1 X 10 pounds for 20 slow reps....gotta` baby my bad shoulder........hence presses done last.

Bent-Over Laterals w/ Kettlebells:
15-15
15-15
20-12
25-12
25-10

Seated Smith Machine Press:
65-12
80-10
80-10
65-12

Cable Front Raise:
3 X 15 w/ 20 pounds

Cardio:
23 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:
2 tacos (homemade)
1- 12 oz. diet Coke

Meal # 4:
5 oz.boiled chicken breast
12 oz. water

Meal # 5:
1 taco (homemade)
12 oz. water

NaturalWonder83 · « **Reply #19 on:** July 22, 2015, 04:37:56 PM »

I notice some days u add fats
Do u cycle fats and carbs
Or do u go my instinct? Or is there a plan u stick to?

wes · « **Reply #20 on:** July 22, 2015, 05:07:39 PM »

Quote from: NaturalWonder83 on July 22, 2015, 04:37:56 PM

I notice some days u add fats
Do u cycle fats and carbs
Or do u go my instinct? Or is there a plan u stick to?

I cycle carbs but not formally doing it yet...........fats I eat on occasion................ every few days some PB plus the fat contained in my diet.

No oils or nuts,avacados,or shit like that except for the occasional olive oil.

Gene,where`s your pre-contest thread buddy

Montague · « **Reply #21 on:** July 22, 2015, 05:07:47 PM »

Timothy Wesley, you are a GOD among insects.

Good luck, my friend!!

Thread subscribed...

wes · « **Reply #22 on:** July 22, 2015, 05:09:09 PM »

Quote from: Montague on July 22, 2015, 05:07:47 PM

Timothy Wesley, you are a GOD among insects.

Good luck, my friend!!

Thread subscribed...

Thanks I think Monty.

Good to see ya` bud,we`ll have to play catch up soon.

NaturalWonder83 · « **Reply #23 on:** July 22, 2015, 05:19:04 PM »

Quote from: wes on July 22, 2015, 05:07:39 PM

I cycle carbs but not formally doing it yet...........fats I eat on occasion................ every few days some PB plus the fat contained in my diet.

No oils or nuts,avacados,or shit like that except for the occasional olive oil.

Gene,where`s your pre-contest thread buddy

gotcha
My log is here in the training log section

ritch · « **Reply #24 on:** July 22, 2015, 07:18:44 PM »

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...