Wes` Comeback Journal

[wes]

Tuesday August 11th.

Back,Traps,Lower Back:

Back:
Lat Pulldowns:
85-15
130-12
145-8
100-15

High Cable Pulldowns:
150-12
160-12
160-12

One-Arm Seated Cable Rows:
3 X 15 with 50 pounds alternating arms with no rest.

Barbell Rows:
3 X 12 -100 pounds

Hung from a chinup bar for 2 sets to failure just to stretch out the lats.

Traps:
Smith Machine Upright Row Behind the Back:
3 X 12-15 with 105 pounds hold at top,great peak contraction.

Lower Back:
Roc-It Back Extensions:
4 plates-25
6 plates-15
8 plates -12 drop to 6 for 8 more reps

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

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

Meal # 3:
4 scrambled eggs
1 banana
12 oz. water

Meal # 4:
5 oz. boiled chicken breast
small bowl of pasta
12 oz. CRYSTAL-LITE

Meal # 5:
Steamed fish with veggies
12 oz. CRYSTAL-LITE

[njflex]

I like how you post weights used,i do same thing in the threads I post workouts in sets/reps/weights ,,

[wes]

I like how you post weights used,i do same thing in the threads I post workouts in sets/reps/weights ,,

I`ll be happier when they`re not so wimpy. 


Where`s your log bro 

[njflex]

I`ll be happier when they`re not so wimpy. 


Where`s your log bro 

thinking of one..i post all my stuff over 45 thread and pics 'you been there too,,i should merge the pics and then post workouts together here,,maybe hmmm...

[wes]

Wednesday August 12th.

Shoulders:
Seated Press on Smith Machine:
65-12
85-12
100-5
70-12
70-12
Still babying my friggin` left shoulder.  

Super-Set:
{Behind The Back Laterals: (kind of my own invention.........much better stretch)
3 X 12 with 20 pounders
{Bent-Over Laterals:
3 X 12 with the 25 pounders

Lateral Raise (burnout rehab type set)
10 pounds for 20 reps arms held at outside of quads

Face-Pulls:
3 X 12 with 4 plates

2 Arm Cable Front Raise:
3 X 12-15 with 30 pounds

Diet:
Trained in a fasted state this morning.

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

Meal # 2:
5 oz. chicken breast
1 cup white rice
12 oz. water

Meal # 3:
1 scopp whey in water
1 banana

Meal # 4:
5 oz. chicken breast
1 cup white rice
12 oz. water

Meal # 5:
5 oz. chicken breast
2 rice cakes with natty PB
12 oz. water

[NaturalWonder83]

I wanna try the outside quads laterals
Wes u ever get to try Icarian standing side lateral machine

Wednesday August 12th.

Shoulders:
Seated Press on Smith Machine:
65-12
85-12
100-5
70-12
70-12
Still babying my friggin` left shoulder.  

Super-Set:
{Behind The Back Laterals: (kind of my own invention.........much better stretch)
3 X 12 with 20 pounders
{Bent-Over Laterals:
3 X 12 with the 25 pounders

Lateral Raise (burnout rehab type set)
10 pounds for 20 reps arms held at outside of quads

Face-Pulls:
3 X 12 with 4 plates

2 Arm Cable Front Raise:
3 X 12-15 with 30 pounds

Diet:
Trained in a fasted state this morning.

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

Meal # 2:
5 oz. chicken breast
1 cup white rice
12 oz. water

Meal # 3:
1 scopp whey in water
1 banana

Meal # 4:
5 oz. chicken breast
1 cup white rice
12 oz. water

Meal # 5:
5 oz. chicken breast
2 rice cakes with natty PB
12 oz. water

[Primemuscle]

hey man,,its good to have a passion ,,this is ours,,wives/family aside,,this is a real and on a surface level 'narccissism'but most people can't comprehend what it actually takes to have/maintain a quality build over time ..we do /we can/we will...

Maintaining good health through fitness and diet is not narcissistic. Liking the visual results probably is though. I say whatever it takes to keep one going to the gym week after week, year after year is good even a little narcissism. Looking fit is contagious too. My daughter said she wants to try the gym again and asked if she could go with me sometime this week. I think she likes that her old pop has lost weight and is looking pretty healthy these days. You are never too old to stay in shape.

Remember, I'm going to be a great-grandfather come October. The family line continues. Not only that, it's a boy who will have the family name I'm guessing because my grandson in-law took my granddaughter's name instead of her taking his. Modern times!

[wes]

I wanna try the outside quads laterals
Wes u ever get to try Icarian standing side lateral machine

Yes,back at the Golds Gym in West Springfield Mass.,sadly I live in east buttfuck N.Y. these days........good machine.

[wes]

Thursday August 13th.

Biceps/Triceps

Super-Set #1:
{Seated Alternate DB Curls:
25-12
30-12
20-15
{Lying Dumbell Extensions:
3 X 20 with the 20 pounders

Super-Set #2:
{Barbell Preacher Curls:
50-12
60-12
60-10
{Pushdowns:
50-20
60-15
70-12

Super-Set #3:
{Squatting Cable Curls:
3 X 12-15 with 6-7 plates
{Bent-Forward Triceps Extensions:
3 X 15-20 with 6-7 plates

Triceps Dips on Machine:
3 X failure with 120 pounds

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

Meal # 2-Post-Workout:
1 quart FF choc. milk (forgot protein shaker at home)   

Meal # 3:
6 oz. boiled chicken breast
1 cup white rice
12 oz. water

Meal # 4:
6 oz. boiled chicken breast
1 cup green beans
12 oz. water

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

[Primemuscle]

Thursday August 13th.

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

Meal # 2-Post-Workout:
1 quart FF choc. milk (forgot protein shaker at home)   

Meal # 3:
6 oz. boiled chicken breast
1 cup white rice
12 oz. water

Meal # 4:
6 oz. boiled chicken breast
1 cup green beans
12 oz. water

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

I don't understand how anyone could follow this diet for very long. There is hardly any variety. It's boiled chicken with either a cup of rice or a cup of green beans. If I ate like this, I'd give up eating altogether. Variety is the spice of life and when it comes to food, it is also healthy. I don't believe I've ever had boiled chicken. How do you get it down without gagging? Did you mean broiled? I have had chicken and dumplings, but you don't boil the chicken, you simmer it in chicken stock or water with celery, onions, carrots and seasoning in it. When it is done, you make a gravy out of the stock. It's very moist and tasty. I like lots of pepper on it.

As for protein shakes there are a few different kinds. Lately, I've been having a pea protein shake as a snack or extra meal every now and then. They have premade protein shakes at the gym if I want one after my workout. They keep them refrigerated so they are nice and cold. When I make one at home, I use chilled water. As far as snacking, I sometimes go for a glass of V-8 juice. No protein to speak of, but loads of fiber and hardly any calories.

[wes]

Friday August 14th.

Quad,Hamstrings,Calves:

Quads:
Leg Extensions:
5 X 8-20 with a few triple drop sets thrown in just to increase the agony!  

Roc-It Leg Press:
5 X 12 with 12 plates

Adductor Machine:
5 X 8-20

Hamstrings:
Roc-It Seated Leg Curls:
6 X 8-20

Calves:
Leg Press Calf Raise:6 X failure with stretching in between sets

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

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

Meal # 3:
boiled chicken breast
salad
12 oz. water

Meal # 4:
Ground beef patty
1 cup FF cottage cheese
12 oz. water

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

[wes]

I don't understand how anyone could follow this diet for very long. There is hardly any variety. It's boiled chicken with either a cup of rice or a cup of green beans. If I ate like this, I'd give up eating altogether. Variety is the spice of life and when it comes to food, it is also healthy. I don't believe I've ever had boiled chicken. How do you get it down without gagging? Did you mean broiled? I have had chicken and dumplings, but you don't boil the chicken, you simmer it in chicken stock or water with celery, onions, carrots and seasoning in it. When it is done, you make a gravy out of the stock. It's very moist and tasty. I like lots of pepper on it.

As for protein shakes there are a few different kinds. Lately, I've been having a pea protein shake as a snack or extra meal every now and then. They have premade protein shakes at the gym if I want one after my workout. They keep them refrigerated so they are nice and cold. When I make one at home, I use chilled water. As far as snacking, I sometimes go for a glass of V-8 juice. No protein to speak of, but loads of fiber and hardly any calories.

I boil the chicken slowly over a long time period.......tastes fine,plus gets out a lot of fat.

If you boil it quickly,it comes out rubbery.


Just the price I have to pay to be able to compete once again.

Winning my NABBA pro-card is my goal and I will not be deterred.

Thanks Prime for making me hungry!!   

[wes]

Monday August 17th.

Chest:
Barbell Inclines-6 X 12,10,5,5,10,12

Flyes:
30-12
40-10
40-10
30-15

Crossovers:
3 X 12-15 4 + 5 plates

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

Meal # 2-Post-Workout:
1 qt. FF choc. milk  (forgot my protein drink again)  

Meal # 3:
4 egg omelette
1 banana
12 oz. water

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

Meal # 5:
Roasted turkey breast
baked potato
12 oz. water

[NaturalWonder83]

Which whey do u like Wes?

Nice simple chest day good stuff

[Primemuscle]

Monday August 17th.

Chest:
Barbell Inclines-6 X 12,10,5,5,10,12

Flyes:
30-12
40-10
40-10
30-15

Crossovers:
3 X 12-15 4 + 5 plates

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

Meal # 2-Post-Workout:
1 qt. FF choc. milk  (forgot my protein drink again)  

Meal # 3:
4 egg omelette
1 banana
12 oz. water

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

Meal # 5:
Roasted turkey breast
baked potato
12 oz. water

All milk, including flavored milk, contains a unique combination of nutrients important for growth and development in kids, and for optimal health and disease prevention in adults. Flavored milk has all of the major nutrients found in unflavored milk—calcium, phosphorus, magnesium, potassium, protein, riboflavin, niacin and vitamins A, B12 and D—and contributes only 3% of added sugars to your diet. Too bad I never like the taste of flavored milk.

[Montague]

I`ll be happier when they`re not so wimpy.  

It's not about how much ya bench, but how much ya LOOK LIKE you can bench!!


There are no power racks on the beach or stage.

[wes]

Tuesday August 18th.

Back,Traps:

Back:
Lat Pulldowns:
85-15
115-12
145-10
100-15

Barbell Rows:
3 X 12 w/ 105 pounds

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

Straight-Arm Pulldowns:
3 X 12-15 with 6 plates


Roc-It Pulldowns:1 X 20 ( burnout set)

Traps:
Barbell Shrugs:
135-20
185-12
185-12


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

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

Meal # 3:
4 scrambled eggs
1/2 cup oatmeal
12 oz. water

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

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

[wes]

Which whey do u like Wes?

Nice simple chest day good stuff

Thanks Gene,I just hit Wal-Mart.............I read a study once that said most wheys are manufactured at the same plants and sold to different companies who put their own labels on it and jack up the price.

All milk, including flavored milk, contains a unique combination of nutrients important for growth and development in kids, and for optimal health and disease prevention in adults. Flavored milk has all of the major nutrients found in unflavored milk—calcium, phosphorus, magnesium, potassium, protein, riboflavin, niacin and vitamins A, B12 and D—and contributes only 3% of added sugars to your diet. Too bad I never like the taste of flavored milk.

It also makes you smooth by bodybuilding standards.  

It's not about how much ya bench, but how much ya LOOK LIKE you can bench!!


There are no power racks on the beach or stage.

Thanks Monty,I still feel like a wuss though!!   LOL  

[Primemuscle]

It also makes you smooth by bodybuilding standards.  

Then I better start drinking more milk....my skin is looking wrinkly and bumpy these days. Smooth might be an improvement.

[wes]

Wednesday August 19th.

Shoulders,Lower Back,Neck:

Shoulders:
Seated Press on Smith Machine:
70-12
90-12
110-5
85-12
85-12
Still babying my left shoulder,but getting a bit stronger.

Behind The Back Laterals: (kind of my own invention.........much better stretch)
15 X 15
20-3 X 12
10 pounds for 20 arms held at outside of quads

Face-Pulls:
4 X 7 plates-12
1 X 6 plates-15

2 Arm Cable Front Raise:
2 X 15 with 4 plates
1 X 20 with 3 plates

Lower Back:
Machine Back Extensions:
5 plates-25
7 plates-15
6 plates-20

Neck:
Plate Neck Raise:
3 X 15-20 with 25 pound plate

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

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

Meal # 3:
5 oz. chicken breast
salad
12 oz. water

Meal # 4:
5 oz. chicken breast
salad
1 banana
12 oz. water

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

[wes]

Thursday August 20th.

Biceps/Triceps,Forearms:

Biceps/Triceps:

Super-Set # 1:
{E-Z Bar Curls:
50-12
70-10
70-8
50-12
{Skullcrushers:
50-20
70-12
70-12
50-15

Super-Set # 2:
{Squatting Cable Curls:
4 X 12 w/6 + 7 plates
Grab a low pulley with both hands,take a few steps back,squat down,elbows on knees,curl to face.
{Bent-Forward Cable Extensions:
4 X 12-15 w/6 + 7 plates

Triceps Dips:
4 X 12-20
^^Did these on an assisted dip/chin machine facing backwards with hands on set and pushing downwards.

Forearms:

Super-Set:
{Wrist Curls:
4 x failure with 45-65 pounds
{Reverse Wrist Curls:
4 X failure with 25 pounds

Diet:
Trained in a fasted state

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

Meal # 3:
4 eggs scrambled
1 banana
12 oz. water

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

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

[wes]

Gonna` attempt to squat tomorrow..........haven`t squatted in eons...........should be a monster. 

[Montague]

Gonna` attempt to squat tomorrow..........haven`t squatted in eons...........should be a monster. 

Baby steps, brother...

[jpm101]

Wonder if Wes died or is on life support after saying he was going to attempt squats ... being eons  away from them and all that?   Is RIP in order?

[TheGrinch]

congrats on your consistency!! dont know where you get the strength to workout on such low calories.. wish I could do that..



Do you have a shopping list for the week or a list of staples you buy? Seems every day you have different little condiments/addons.


best wishes