Wes - My Training & Diet Journal

[AbrahamG]

Or Bantamweight. 

See you in Pittsburg next summer!

[wes]

See you in Pittsburg next summer!

I`ll be there my brother....you love in the area Abe?

Strictly a hypothetical ?.............no need to answer if you don`t feel comfortable doing so.

[wes]

July 29 2022,

REST DAY:

Meal # 1:
omellette made with 8 eggwhites and two whole eggs.tomato slices, and some shredded cheese
1 banana
1 bagel with fake butter pray and sugar free jelly
coffee
water

Meal # 2:
chicken + rice in tomato sauce with crushed tomatoes mixed together
Crystal-Lite

Meal # 3:
huge homemade taco with lean ground beef,shredded cheese,lettuce,tomato,on a fajita
yogurt
Crystal-Lite

SKACK:
2 chocolate rice cakes with natty peanut butter

Meal # 4:
huge homemade taco with lean ground beef,shredded cheese,lettuce,tomato,on a fajita
yogurt
Crystal-Lite

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

[AbrahamG]

I`ll be there my brother....you love in the area Abe?

Strictly a hypothetical ?.............no need to answer if you don`t feel comfortable doing so.

No worries pal.  I live just outside of Detroit.  Only a four hour drive for me.  Plus, I happen to think Pittsburg is a pretty cool city on top of being able to support my getbig brother.

[wes]

No worries pal.  I live just outside of Detroit.  Only a four hour drive for me.  Plus, I happen to think Pittsburg is a pretty cool city on top of being able to support my getbig brother.

Cool,yeah I love Pittsburgh,and thanks for the support my friend.

Garcia/Benavidez tonight bro.  {Sat.}

[AbrahamG]

Cool,yeah I love Pittsburgh,and thanks for the support my friend.

Garcia/Benavidez tonight bro.  {Sat.}

This is a good fight.  Benavidez has only lost to Crawford and Garcia just competes with everyone he fights.  I think 154 is gonna be too big for Danny to win the title but who knows.  I'm getting nervous that Crawford vs Spence is not going to get made.  If they don't fight each other next, I hope they both lose in their next fights.  Are you familiar with "Boots" Ennis?  He's the real deal and would probably be even money vs either Spence or Crawford. 

[wes]

This is a good fight.  Benavidez has only lost to Crawford and Garcia just competes with everyone he fights.  I think 154 is gonna be too big for Danny to win the title but who knows.  I'm getting nervous that Crawford vs Spence is not going to get made.  If they don't fight each other next, I hope they both lose in their next fights.  Are you familiar with "Boots" Ennis?  He's the real deal and would probably be even money vs either Spence or Crawford. 

Yup, it should be a good one Danny said he always busted ass to get to 147 the last few year and feels great at 154....Jose` has to look out for that "no look left hook" of Dannys.

Ennis......is in a word AWESOME.

Sick of hearing the Spence/Crawford BS....I know it`s business and it`ll be a multi-fight deal but as referee Mills Lane used to say..."Lets get t on"...Christ I`m sick of hearing about to the point that I`m almost losing interest in it.

[AbrahamG]

Yup, it should be a good one Danny said he always busted ass to get to 147 the last few year and feels great at 154....Jose` has to look out for that "no look left hook" of Dannys.

Ennis......is in a word AWESOME.

Sick of hearing the Spence/Crawford BS....I know it`s business and it`ll be a multi-fight deal but as referee Mills Lane used to say..."Lets get t on"...Christ I`m sick of hearing about to the point that I`m almost losing interest in it.

It's shit like Crawford-Spence and Manny-Floyd taking so long and after guys are past their primes that makes me appreciate the UFC that much more.  That shit just doesn't happen.  1 belt per division and if you fight your way to the top, you get your shot.  You know, how boxing used to be. 

If Joshua loses to Usyk again, I'd still love to see Joshua and Wilder finally go at it. 

[wes]

It's shit like Crawford-Spence and Manny-Floyd taking so long and after guys are past their primes that makes me appreciate the UFC that much more.  That shit just doesn't happen.  1 belt per division and if you fight your way to the top, you get your shot.  You know, how boxing used to be. 

If Joshua loses to Usyk again, I'd still love to see Joshua and Wilder finally go at it. 

X 2

[wes]

July 30 2022

Chest,Back,Neck,Abs:
DB Inclines - 4 sets
DB Flyes - 3 sets
Chest Supported Rows - 4 sets
DB Pulovers - 3 sets
Crunches - 3 sets
Lying Plate Neck Raises - 3 sets

Great workout....was strong and trained hard + fast.

TRAIN HARD

Woke up in the middle of the night and ate 3 caramel rice cakes with natty PB and some water

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

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

Meal # 3:
huge homemade taco with lean ground beef,shredded cheese,lettuce,tomato,on a fajita
Crystal-Lite

Meal # 4:
chicken + rice in tomato sauce with crushed tomatoes mixed together
Crystal-Lite

Meal # 5:
huge homemade taco with lean ground beef,shredded cheese,lettuce,tomato,on a fajita
Crystal-Lite

[IroNat]

Good one.

Smart volume.

[wes]

Thanks Nat.

[wes]

July 31 2022

Shoulders,Arms,Forearms:

Seated DB Press - 3 sets
Super-Set:
{Behind The Back DB Laterals - 3 sets
{Bent-Over Laterals - 3 sets

Super-Set:
{One-Arm Preacher Curls - 5 sets - 3 sets
{One-Arm Extensions - 5 sets

Wrist Curls - 3 sets
Wrist Roller - 3 sets
Hand Grippers - 3 set

TRAIN HARD

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

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

Meal # 3:
4 whole eggs over easy
1 bagel with fake butter spray and sugar free jelly
8 oz. OJ

Meal # 4:
chicken + rice in tomato sauce with crushed tomatoes mixed together
2 bananas
2 six oz. yogurts
2 chocolate rice cakes with natty PB
Crystal-Lite

Meal # 5:
1 can water packed tuna
2 chocolate rice cakes with natty PN
water

[wes]

August 01, 2022

Quads,Hamstrings,Calves,Erectors:
Leg Press - 4 sets
Leg Extensions -  4 sets
Seated Leg Curls -  4 sets
Leg Press Calf Extensions - 6 sets
Hyperextensions-  3 sets

I was on the road about a hundred miles from home or so running a few errands.....got a free pass at a Planet Fitness................. .great leg day.



My diet went to Hell,,,,,,but I`ll get it back on track tomorrow.

Meal Meal # 1:
2 Filet-O-Fish sandwiches
Diet Coke

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

Meal # 3:
8 eggwhites and 2 whole eggs omelette
5 turkey sausage links
1 bagel with fake butter spray and sugar free jelly
coffee
water

Meal # 4:
1 scoop of whey in water
1 cup dry oats mixed into shake
1 banana

[wes]

August 02, 2022

REST DAY:

Was busy all day and actually did something I wanted to try anyway,though I know it`s not a great scenario I had literally no time to eat properly and no food pre-prepped which is a rarity.

5 shakes spaced out during the day,all containing 1 scoop of whey in water with 1 cup of dry oats mixed into shake

Also drank a ton of water and had a couple of bananas......back to strictly business as usual today.

[wes]

August 03 2022

Chest,Back,Traps:
Low Incline DB Press - 4 sets  {set the bench at 30 degrees}
DB Flyes - 4 sets
Two-Arm DB Rows - 4 sets
DB Pullovers - 4 sets
DB Shrugs - 2 sets max reps

Great workout..........feeling awesome !!

Legs are so sore from those leg machines I may not be able to train them on Thurs. if not I left abs and neck open....if so,it`s a lot of reps with just bodyweight to flush out the toxins/waste products.

Haven`t used any machines in 5 years.....I`m hurtin` for certain.   


TRAIN HARD

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

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

Meal # 3:
chicken + rice
green beans
Crystal-Lite

Meal # 4:
chicken + rice
green beans
Crystal-Lite

SNACK:
bowl of ice cream

[IroNat]

Do you use the egg whites that come in the carton or do you separate the egg yolks yourself?

[wes]

Do you use the egg whites that come in the carton or do you separate the egg yolks yourself?

I seperate them,and give some yolks to my dogs for a healthy/shiny coat and also to my few outside casts who live in the barn.....the rest I throw away.

Last week a friends brother who raises chickens sold me 8 1/2 dozen eggs for a whopping 5 dollars.

Called him several times today for more but he was busy with the wife and kids.

He raises ducks also...............hmmmn nn....wonder if he grows any Walla Walla onions  

[wes]

August 04 2022

Shoulders + Arms:
Kettlebell Lateral Raise - 4 sets {drop-set to complete failure after hitting failure on the first set}
Kettlebell Bent-Over Laterals - 4 sets {Same scenario as above}
Tri-Set:
{Kettlebell Front Raise - 1 set
{Kettlebell Front Raise Drop-Set  - 1 set
{Seated DB Press - 1 set
Still can hardly raise my arms.....I love it.

Super-Set # 1:
{Ez-Bar Curls -  4 sets
{Ez-Bar Seated French Press - 4 sets

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

Great fucking workout......very intense,great pump and burn.....getting much stronger also.

I really screwed myself by training legs the other day with that guy I met in Planet Fitness,no way was I gonna` let him out train me....I do not see myself recovering fast enough to do legs again until next year........I AM FUCKING INTENSELY SORE. 

I just keep repeating to myself,...."You never knocked me down Ray.....you never knocked me down.........OUCH !!   

Looks like tomorrow will be abs,neck,and forearms which  I intentionally saved cuz  I`m hobbled like James Caan in "Misery" and knew I had screwed the pooch on this one. 

Just got another 8+1/2 dozen eggs again for 5 bucks......gave him 25 dollars and told him when I`m done eating them I`ll pick up the next batch...it was cool cuz I was carrying a Luger while wearing a trench coat and a fedora as we made the deal.......also it had rained so it was a bit foggy.

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

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

Meal # 3:
chicken + rice
green beans
Crystal-Lite

Meal # 4:
chicken + rice
green beans
Crystal-Lite

Meal # 5:
chicken breast with salad  with low fat dressing Crystal-Lite

[wes]

August 08 2022

Chest,Back,Neck:
DB Inclines - 4 sets   {bench set at 30 degrees}
DB Flyes- 4 sets
DB Pullovers - 4 sets
One-Arm DB Rows - 4 sets
Lying Plate Neck Raises - 3 sets

Trained my guts out.....went up in poundages on all exercises while keeping textbook form.

I also started my TRT today.

Great workout !!!

TRAIN HARD

Still feeling a bit sick......sniffles,sneezing,etc. so I just ate the same foods I always do but couldn`t eat anywhere near as much.


I was stronger than Hell on Chest & Back then as the day progressed I felt sick.

Today I will just do a few sets for delts and arms.....just to get a little blood into the areas......not gonna train real hard feeling this shitty.

[IroNat]

"Still feeling a bit sick......sniffles,sneezing,etc. so I just ate the same foods I always do but couldn`t eat anywhere near as much."


Seek out the nearest restaurant that serves peach cobbler. 

[wes]

August 09 2022

Shoulders + Arms
Kettlebell Lateral Raise - 3 drop sets to failure

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

That`s all she wrote.....I know it`s pathetic but I have a slight cold ....constantly blowing my nose and sneezing.....no appetite.......just wanted to get some blood into the areas as I hate to miss days.

If I was just a bit sicker I would have just skipped it entirely.

[wes]

August 10 2022

Quads,Hamstrings,Calves:
Front Squats - 4 sets {close stance,toes pointed straight ahead,heels on 2 X 4 ATG}
DB Lunges - 4 sets
Step-Ups - 3 sets
RDL - 5 sets
Standing Calf Raises - 6 sets

Got some more goodies today !! 

TRAIN HARD

[wes]

August 11 2022

REST DAY.....still got a bit of a cold.....gonna` eat as best I can and just chill.

[wes]

August 12 2022

Joined a sweet gym today......it`s only 9 months old.....ran by great people.....I couldn`t do justice to training legs at home though they were getting sore and slowly responding but for next years Masters Nats.....that wan`t gonna` cut it.

Only drawback is that it`s a 100 mile round trip so I joined by the month and will go there once weekly for high volume as my legs get used to the machines again.......right now,I can barely walk............got a key fob and you can train any time of day or night unsupervised.....talk about old school.

Quads,Hamstrings/Low Back,Calves:
Leg Press -
1 plate per side 20 - warmup
2 plates per side 15
3 plates per side 12
4 plates per side 12
5 plates per side 10
6 plates per side 8
All rock bottom slow and controlled.

Leg Extensions-4 X 15 with 85 pounds
Seated Leg Curls - 4 X 15 with 100 pounds
Hyperextensions - 3 x 20 no weight.....nice and slow
Seated Calf Raise - 5 X failure

Fucking great workout.....hope I can walk tomorrow.,

Oh I also have Covid as does my wife and mother in law......I`m recovering well.....them,not as fast.

TRAIN HARD