Wes - My Training & Diet Journal

[wes]

June 19, 2023

Quads,Hamstrings,Calves,Lower Back:

Leg Press - 7 sets
Leg extensions - 5 sets
Adductor Machine - 2 sets

Seated Leg Curls - 6 sets

Leg Press Calf Raises - 6 sets

Hoist Lower Back Exts. 2 sets (very light,slow and controlled for 30 reps)

Great workout!! 

[wes]

June 19, 2023

Meal # 1: Post-Workout
1 scoop of whey in water
2 Tbsp. honey

Meal # 2:
4 whole eggs scrambled
5 turkey sausage links
12 oz. water

Meal # 3:
ground beef patty
1/2 cup white rice
12 oz. water

Meal # 4:
1 scoop of whey in water

[wes]

June 20, 2023

Chest,Back,Traps:

Smith Inclines - 5 sets
DB Flyes - 3 sets
Seated Bench Press Machine - 2 sets

Lat Pulldowns - 4 sets
Seated Cable Rows - 4 sets
Stiff-Arm Pulldowns (hold at bottom for a 3 count and squeeze)

DB Shrugs - 3 sets

I can`t do any type of bent over rowing yet due to my back problem but I`m hoping  to soon.....kind of limited at the moment, but the workout felt great!

[wes]

June 20, 2023

Meal # 1: Post-Workout
1 scoop of whey in water
1/2 cup of dry oats mixed into the shake
2 Tbsp. honey

Meal # 2:
4 eggs scrambled
6 oz. Greek yogurt
16 oz. water

Meal # 3:
2 slices of pizza
12 oz. Diet Coke

Meal # 4:
Baked Codfish
16 oz. water

[wes]

June 21, 2023

REST DAY

[wes]

June 21, 2023

Meal # 1:
1 scoop of whey in water

Meal # 2:
4 eggs scrambled
4 turkey sausage links
1 slice of watermelon
12 oz. water

Meal # 3:
1 scoop of whey in water

Meal # 4:
chicken + rice in tomato sauce
12 oz. water

[wes]

June 22, 2023

I was forced to skip shoulders today as my lower back was fucked up,but will hit them tomorrow with arms same as last week.

If my back is gonzo  tomorrow I`ll go  on the day the pain clears up.

[wes]

June 22, 2023

Meal # 1:
chicken + rice
16 oz. water

Meal # 2:
chicken + rice
16 oz. water

Meal # 3:
chicken + rice
16 oz. water

Meal # 4:
1 scoop of whey in water
2 chocolate rice cakes with natty PB

[wes]

June 23, 2023

Shoulders,Arms,Forearms

Trained hard and fast.....moderate weight,pyramid style,very little rest,working around my 3 bulging lower back discs.

Cable Lateral Raise Behind Back - 4 sets (no rest,just kept alternating arms)
Face- Pulls - 4 sets

Super-Set # 1:
{Cable Curls - 4 sets
{Triceps Pressdowns - 4 sets

Super-Set # 2:
{Hoist Curl Machine - 3 sets
{Hoist Seated Triceps Machine -  3 sets

Bent-Forward Cable Extensions - 2 sets

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

Great workout,skin tight pump.........vascularity increasing bigtime in my delts and arms.

[wes]

June 23,2023

Meal # 1 Post-Workout:
1 scoop of whey in water
2 Tbsp. honey
1 banana

Meal # 2:
4 eggs scrambled
2 slices of ham
10 oz. water

Meal # 3:
tuna + macaroni salad
10 oz. water

Meal # 4:
1 scoop of whey in water
2 chocolate rice cakes with natty PB

[wes]

I ate pretty good over the weekend.....threw in a few "garbage" meals,but overall pretty decent eating.

[wes]

June 26, 2023

Quads,Hamstrings,Calves:

Leg Press - 8 sets
Leg Extensions - 5 sets
Adductor Machine - 2 sets

Seated Leg Curls - 6 sets

Leg Press Calf Exts. - 6 sets

Great workout!!

Still being careful not to aggravate my 3 bulging discs.....back has been OK for a few days in a row which is unusual,but I like it.

[wes]

June 26,2023

Meal # 1 Post-Workout:
1 scoop of whey in water
2 Tbsp. honey
1 banana

Meal # 2:
ground beef patty
baked potato
water

Meal # 3:
big bowl of elbow macaroni with mayo and tuna
water

Meal # 4:
2 bowls of raisin bran


Meal # 5:
1 scoop whey in water

[IroNat]

Sounds good, Wes.

[wes]

Sounds good, Wes.

Thanx Nat,I`m hanging in there buddy! 

[wes]

June 27, 2023

Chest,Back,Traps:

Smith Inclines - 6 sets
DB Flyes - 3 sets
Seated Bench Press Machine - 3 sets

Close-Grip Pulldowns - 4 sets
Smith Machine One-Arm Rows - 4 sets
Straight -Arm Pulldowns - 3 sets

DB Shrugs - 3 sets

Hoist Lower Back Extensions - 3 sets (light for 30 reps)

[wes]

June 27,2023

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

Meal # 2:
4 eggs scrambled
5 turkey sausage links
water

Meal # 3:
ground beef patty 1 cup rice
water

Meal # 4:
1 scoop whey in water
2 Tbsp. natty PB

[AbrahamG]

Glad you are feeling better Wes.  Who you got?  Bud or Spence?  I've got Bud all the way.  1st 6 rounds will be competitive but Bud will break him down the stretch and force a stoppage. 

[wes]

Glad you are feeling better Wes.  Who you got?  Bud or Spence?  I've got Bud all the way.  1st 6 rounds will be competitive but Bud will break him down the stretch and force a stoppage. 

Thanks bro........I have no clue on this one,but I`m leaning towards Spence.

[wes]

June 30, 2023

Shoulders,Arms,Forearms:

Seated Bradford Press - 4 sets
DB Lateral Raise - 4 sets
Face-Pulls - 4 sets

Super-Set#1:
{Cable Curls - 5 sets
{Bent-Forward Cable Extensions - 5 sets

Super-Set#2:
{Hoist Seated Curl Machine - 3 sets
{Triceps Pressdowns - 3 sets

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

Good one!!

[wes]

June 30, 2023

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

Meal # 2:
ground beef patty
2 slices cheese
water

Meal # 3:
chicken + spaghetti
Diet-Coke

Meal # 4:
1 scoop of whey in water

[wes]

July 1st. + 2nd.

Rest Days

[oldtimer1]

Glad you are feeling better Wes.  Who you got?  Bud or Spence?  I've got Bud all the way.  1st 6 rounds will be competitive but Bud will break him down the stretch and force a stoppage.

See the price for that PPV? I will watch it on youtube tomorrow for free.

[wes]

See the price for that PPV? I will watch it on youtube tomorrow for free.

Yeah,no shit................no way would I pay for that fight.

[wes]

July 05, 2023

Quads,Hamstrings,Calves:

Leg Press - 9 sets
Leg Extensions - 4 sets
Adductor Machine - 2 sets

Seated Leg Curls - 6 sets

Leg Press Calf Raise - 6 sets

Good one.....can barely walk !!!