Wes - My Training & Diet Journal

[wes]

July 19 2022

Shoulders + Arms:
Seated DB Press - 3 sets
Lateral Raise - 3 sets
Seated Lateral Raise - 3 sets {went light on these with hardly any rest for mega-high reps + partials at the end of each set}
Bent-Over Laterals - 3 sets

Super- Set #1:
{Barbell Curls - 4 sets
{Seated Barbell Extensions - 4 sets

Super- Set #2:
{Seated Alternate DB Curls - 3 sets
{Lying DB Extensions - 3 sets

Triceps Dips Between Benches - 1 set {max reps with just bodyweight}

TRAIN HARD

Meal # 1: Post -Workout
1 scoop whey in water
1 cup oats mixed into shake
1 banana
{TRAINED IN A FASTED STATE ON 3 CUPS OF COFFEE AND BEET POWDER IN WATER}

Meal # 2:
shake made with 2 whole eggs,2 Tbsp. of natty PB,1 banana,8 oz.milk,5 oz. water,1 scoop of whey

Meal # 3:
ham + cheese sub with sliced tomato, onion, and lettuce with a dab of mayo
1 banana
Diet-Coke

Meal # 4:
1/2 pound ground turkey burger
cottage cheese
Crystal-Lite

[IroNat]

Good workouts, Wes.

Are you recovering well?

I'll bet you are seeing some improvement.

[wes]

Good workouts, Wes.

Are you recovering well?

I'll bet you are seeing some improvement.

Yeah not bad....I started hitting every bodypart twice weekly so I reduced volume per day down a bit.

Looking much better.........my legs are still sore and my calves are fucked. 

[wes]

July 20 2022

Quads + Hamstrings:
Goblet Squats - 6 sets {ass to the grass...non-lock style}
DB Step-Ups - 6 sets  {did these unilaterally again}
DB RDL - 6 sets

Very little rest which was brutal, as the reps were fairly high and it`s humid as a bitch.

Had to skip calves today cuz they are as sore as all Hell.

TRAIN HARD

Meal # 1: Post -Workout
1 scoop whey in water
1 cup oats mixed into shake
1 banana
{TRAINED IN A FASTED STATE ON 3 CUPS OF COFFEE AND BEET POWDER IN WATER}

Meal # 2:
omellette made with 8 eggwhites and 2 while eggs,sharp cheddar cheese,+ red pepper strips
Crystal - Lite

Meal # 3:
turkey + cheese sub with sliced tomato, onion, and lettuce with a dab of mayo
Diet-Coke

Meal # 4:
1 scoop of whey in water

I was gonna` make some chicken breasts with rice but it was too hot to cook and the heat and humidity was killing my appetite......I was lucky I could even drink the shake....the humidity here is oppressive

[IroNat]

Hotter than Dutch love, bro.

[wes]

Hotter than Dutch love, bro.

It`s been crazy hot........but as well know....."It`s not the heat,it`s the humidity". 

[wes]

July 21 2022

Meal   #1:
4 whole eggs over easy
1 bagel with fake butter spray and sugar-free jelly
2 cups of coffee

Meal  #2:
1 scoop whey in water

Meal #3:
broiled Cod
1 cup of rice
steamed broccoli
Crystal-Lite

Meal  #4:
turkey and cheese on whole grain bread with mustard
Diet-Coke

[IroNat]

You're definitely going to be as ripped as a Bhanky.

 

[wes]

You're definitely going to be as ripped as a Bhanky.

 

I`m trying brother.plus I`ll be much more handsome than he is. LOL 

[wes]

July 22 2022

Chest,Back,Neck,Abs:

Pre-Exhaust Super-Set:
{DB Flyes -5 sets
{DB Benches - 5 sets
Chest Supported DB Rows - 5 sets
DB Pullovers - 5 sets
Lying Plate Neck Raises - 3 sets
Crunches - 3 sets

Trained hard and fast......starting to look really good.

TRAIN HARD

Meal # 1: Pre -Workout
1 scoop whey in water...2  Tbsp. of beet powder,1 Tbsp. of fiber mixed into shake

Meal # 2: Post -Workout
1 scoop whey in water
1 cup oats mixed into shake
1 banana

Meal # 3:
omelette made with 10 eggwhites and 2 whole eggs with red pepper strips
1 banana
coffee
water

Meal # 4:
chicken breast
1 cup of rice
steamed broccoli
Diet-Coke

[wes]

July 23 2022

Shoulders,Arms,Forearms:
Seated DB Press- 3 sets
Lateral Raises - 3 sets {as soon as I hit failure I picked up a heavier pair of dumbells and did partials to failure}
Bent-Over Laterals - 3 sets
Super-Set:
{Alternate DB Curls - 6 sets
{Seated Barbell French Press - 6 sets
Super-Set:
{Wrist Curls - 3 sets
{Wrist Roller - 3 sets {hadn`t used one of these on years....my forearm extensors were fucking screaming}
Hand Gripper- 1 X failure

TRAIN HARD

[funk51]

 keep breathing defiance, looking forward to the final results.

[wes]

keep breathing defiance, looking forward to the final results.

Thanks Funk.....I have a whole year so I`ll be ready..... win, lose, or draw.

[wes]

July 24 2022

Quads,Hanstrings,Calves:
Front Squats - 5 sets  {did these with my heels on a 2 X 4, non-lock style for constant tension}
Dumbell RDL - 5 sets
Calf Raises - 6 sets

Unbelievably hot and fucking humid today......I could literally wring out my T-shirt with sweat after training.

TRAIN HARD

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

Meal # 2: Post -Workout
1 scoop whey in water
1 cup oats mixed into shake
1 banana

Meal # 3:
chicken breast
1 cup of rice
green beans
water

Meal # 4:
Lean ground beef patty
1 baked potato
2 oranges
water

[wes]

July 25 2022

REST DAY

Meal # 1:
1 scoop whey in water
1 cup dry oats added to shake
1 banana
coffee

Meal # 2:
omellette made with 8 eggwhites and 2 whole eggs
6 turkey sausage links
water

SNACK:
1 piece of coffee cake
8 oz. of 2% milk

Meal # 3:
chicken breast
1 cup of rice
steamed broccolli
Crystal-Lite

Meal # 4:
chicken breast
sliced tomatoes
Crystal-Lite

[wes]

July 26, 2022

Chest,Back,Neck,Abs:
Incline DB Press - 4 sets  {I set the bench at 30 degrees for more emphasis on the chest as opposed to front delts}
Incline DB Flyes -  4 sets {I set the bench at 30 degrees for more emphasis on the chest as opposed to front delts}
One-Arm DB Rows -  4 sets
DB Pullover -  4 sets
Lying Neck Plate Raise -  3 sets
Roman - Chair Situps -  3 sets

Went up in weight in all movements, form was impeccable, and rested about 60-90 seconds between sets......my strength is good right now especially compared to how pathetic it was when I started back after my 5 year layoff.   

Measured my neck cold for laughs and it was at 17 + 1/2 inches....not bad for a skinny pencil neck white boy.   

TRAIN HARD

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

Meal # 2: Post -Workout
1 scoop whey in water
1 cup oats mixed into shake
1 banana

Meal # 3:
chicken breast
teamed broccolli
cottage cheese with pineapple
Crystal-Lite

Meal # 4:
spaghetti + meatballs
Crystal-Lite

Meal # 5:
Chicken breast
tomato slices
yogurt
water

[IroNat]

17.5 is no pencil neck but you're no Bhanky.

[wes]

17.5 is no pencil neck but you're no Bhanky.

Come on now Hanky outweighs me by about 1000 pounds and that number climbs weekly.

He has a neck like a stack of dimes, 

[wes]

July 27 2022

Shoulders,Arms,Forearms:

Super-Set:
{Seated Bradford Press - 3 sets
{Seated Kettlebell Laterals -  3 sets
Wide Grip Upright Rows -  3 sets
Bent-Over Laterals -   3 sets

Super-Set # 1:
{Barbell Curls -  3 sets
{Single DB Extensions -  3 sets {DB held with both hands behind head, always hated them so never did them, loved them}

Super-Set #2:
{Seated DB Curls -  3 sets {did these starting with palms in a pronated position strictly curling into a supinated position}
{One-Arm Dumbell Extensions -  3 sets

Tri-Set :
{Wrist Curls  -  3 sets
{Wrist Roller -  3 sets
{Hand Gripper -  3 sets

Fucking brutal pump and burn in the forearms....vascularity getting better by the week, whereas it had totally disappeared during my long layoff.....training enthusiasm is high....I`m really liking hitting all bodyparts twice a week....gonna` keep it until I feel it`s no longer working....so far, it`s great, and I feel great.

As usual...always fucking TRAIN HARD or go home.

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

Meal # 2: Post -Workout
1 scoop whey in water
1 cup oats mixed into shake
1 banana

Meal # 3:
omelette made with 8 eggwhites and 2 whole eggs, sliced tomato, and shredded cheese
1 bagel with fake butter spray and sugar free jelly
water

Meal # 4:
spaghetti + meatballs
Crystal-Lite

[IroNat]

Excellent routine.

[AbrahamG]

I'm looking forward to the final posedown at next years Master Nationals.  Will it be the aesthetic beauty of Wes at welterweight sporting a freshly groomed pornstache or the 9th wonder of the world, a five tool athlete in multiple sports, the 2022 Superheavyweight winner and Covid survivor Bhank?

[wes]

Excellent routine.

Thanks Nat....look`s like you and I are the only ones keeping journals.

I'm looking forward to the final posedown at next years Master Nationals.  Will it be the aesthetic beauty of Wes at welterweight sporting a freshly groomed pornstache or the 9th wonder of the world, a five tool athlete in multiple sports, the 2022 Superheavyweight winner and Covid survivor Bhank?

Come on now Abe,you know Hanky will get sick again and be a no show just like the last contest he did backed out of at the last minute.

[wes]

July 28 2022

Quads,Hamstrings,Calves:
Goblet Squats - 5 sets {heels on a 2 X 4 block ATG, non-lock}
DB Lunges - 5 sets  {did these unilaterally with my lead foot on a small platform for increased depth and stretch}
RDL - 6 sets
Calf Raises - 8 sets {after all full reps were done I did half reps to failure followed by 60 seconds of stretching at the bottom}

TRAIN HARD


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

Meal # 2: Post -Workout
1 scoop whey in water
1 cup dry oats mixed into shake
1 banana

Meal # 3:
chicken and rice in tomato sauce with crushed tomatoes mixed together
Crystal-Lite

SKACK:
2 chocolate rice cakes with natty peanut butter

Meal # 4:
4 whole eggs over easy
1 bagel with fake butter spray and sugar free jelly
water

Meal # 5:
chicken and rice in tomato sauce with crushed tomatoes mixed together
Crystal-Lite

[AbrahamG]

Thanks Nat....look`s like you and I are the only ones keeping journals.
Come on now Abe,you know Hanky will get sick again and be a no show just like the last contest he did backed out of at the last minute.

Or he'll make a last minute mistake and show up at light heavy. Again. 🤣

[wes]

Or he'll make a last minute mistake and show up at light heavy. Again. 🤣

Or Bantamweight.