Author Topic: Wes - My Training & Diet Journal (Read 38979 times)

wes · « **Reply #475 on:** October 10, 2023, 07:24:30 AM »

October 10, 2023

Chest,Back,Traps:
Smith Inclines 5 X 12,10,6,8,12
Seated Bench Press Machine - 4 X 15,12,10,12 (paused all reps)
DB Flyes - 3 X 15,10,12 (held each rep for a 2 count in bottom position)

Pulldowns Behind Neck - 3 X 12 (did these facing away from the machine)
Seated Cable Rows - 3 X 12
Straight-Arm Pulldowns - 3 X 12-15 (held each reps for a 2 count at thighs and squeezed)
Smith Machine One-Arm Rows - 3 X 10

DB Shrugs - 3 X 20,15,12

Good one!!

wes · « **Reply #476 on:** October 11, 2023, 03:38:29 PM »

October 11, 2023:

Rest Day

wes · « **Reply #477 on:** October 12, 2023, 07:41:59 AM »

October 12, 2023

Delts,Neck,Hamstrings,Calves,Abs:
Laterals Behind Back - 5 X 20,20,15,15,12 (hardly any rest between sets)
Heavy Partial Laterals - 3 X 10 (bells held at outside of thighs)
Wide-Grip Upright Rows - 2 X15 (nipple height only)
Face-Pulls - 5 X 20,20,15,12,12
Seated Machine Press - 1 X failure (sat facing machine)

Lying Plate Neck Raises - 5 X failure

DB RDL`s - 4 X 12

Leg Press Calf Exts. - 5 X failure (plus half reps and stretching)

Crunches - 4 X failure

I`m spent!!

wes · « **Reply #478 on:** October 13, 2023, 06:52:26 AM »

October 13, 2023

Arms & Forearms:

Super-Set #1:
{Seated DB Curls - 3 X 15,12,12
{Lying DB Extensions - 3 X 20,15,15

Super-Set #2:
{Hoist Curl Machine - 3 X 10
{Seated Triceps Dip Machine - 3 X 20,15,12

Super-Set #3:
{EZ-Bar Curls - 3 X 10-12
{Seated French Press - 3 X 20,15,15

Pressdowns - 2 X failure

Super-Set:
{Reverse Wrist Curls - 4 X failure
{Wrist Curls - 4 X failure

Light day,hardly any rest between Super-Sets.......very intense,skin tight pump....another great week !!

IroNat · « **Reply #479 on:** October 13, 2023, 06:56:28 AM »

You are training hard, my friend.

wes · « **Reply #480 on:** October 16, 2023, 08:27:49 AM »

Quote from: IroNat on October 13, 2023, 06:56:28 AM

You are training hard, my friend.

I`m doing the best I can brother Nat.....thanks buddy!

wes · « **Reply #481 on:** October 16, 2023, 08:28:54 AM »

Weekend off as usual.

wes · « **Reply #482 on:** October 16, 2023, 08:29:39 AM »

October 16, 2023

Quads,Hamstrings,Calves:
Unilateral Leg Presses - 5 X 15 (constant weight,brief resting)
Leg Extensions - 4 X 20,15,15,12
Adductor Machine - 4 X 30,20,15,15
Abductor Machine - 2 X 30,20

Seated Leg Curls - 5 X 20,20,15,15,12

Leg Press Calf Raise - 5 X failure

Nothing heavy,just moderate weights,but I made up for it by training with very brief rest periods..........a really intense workout with lots of rest pausing.

I had literally no desire to train today after moving and stacking a ton of firewood all weekend coupled with my insomnia.

I`m glad I went though,I had a great pump, and a pretty decent day, considering the circumstances.

wes · « **Reply #483 on:** October 20, 2023, 09:17:22 AM »

October 17, 2023

Chest & Back:
Smith Machine Inclines - 4 X 12
Seated Bench Press Machine - 3 X 12
Pec-Deck Machine - 3 X 12

Pulldowns Behind Neck - 4 X 12
One-Arm Cable Rows - 3 X 12
Straight-Arm Pulldowns - 3 X 12

I used a constant weight on all movements, and trained with very little rest.....great pump and burn.

wes · « **Reply #484 on:** October 20, 2023, 09:18:22 AM »

October 18,2023

REST DAY

wes · « **Reply #485 on:** October 20, 2023, 09:21:42 AM »

October 19, 2023

Shoulders,Hamstrings,Calves,Neck:
Seated Bradford Press- 5 X 15,12,10,8,12
DB Lateral Raise - 5 X 20,15,15,15,12 (constant weight,brief rest)
Face-Pulls - 5 X 15,12,12,12,30

Stiff-Legged Deadlifts - 3 X 12 (standing on bench)

Rotary Calf Machine - 5 X failure

Lying Plate Neck Raise - 5 X 20-15

wes · « **Reply #486 on:** October 20, 2023, 09:23:08 AM »

October 20, 2023

Arms & Forearms:

Super-Set #1:
{Cable Curls - 4 X 15,15,12,10
{Bent-Forward Cable Extensions - 4 X 20,15,15,12

Super-Set #2:
{Hoist Seated Curl Machine - 4 X 12,10,10,10
{Hoist Seated Triceps Dips Machine - 4 X 30,20,15,15

One-Arm DB Extensions - 2 X failure (non-stop,back and forth)

Super-Set:
{Wrist Curls - 4 X failure
{Reverse Wrist Curls - 4 X failure

Pretty decent light week.

wes · « **Reply #487 on:** October 23, 2023, 10:17:56 AM »

Weekend off !

wes · « **Reply #488 on:** October 23, 2023, 10:18:55 AM »

October 23, 2023

Quads,Hamstrings,Calves:
Leg Press - 5 X 20,15,10,10,10
Leg Extensions - 4 X 20,15,12,10,15
Super-Set:
{Adductor Machine - 3 X 30,12,12
{Abductor Machine - 3 X 30,12,12

Seated Leg Curls - 5 X 20,12,12,10,15

Leg Press Calf Extensions - 4 X failure
Rotary Calf Machine - 4 X failure

wes · « **Reply #489 on:** October 24, 2023, 07:33:59 AM »

October 24, 2023

Chest & Back:
Seated Bench Press Machine - 4 X 15,12,10,8
DB Flyes - 4 X 15,12,12,15
Dips 2 X 15

Pulldowns Behind Neck - 4 X 15,12,12,12
One-Arm Cable Rows - 4 X 12,10,10,10
Straight-Arm Pulldowns - 2 X 15

Good one........very little rest between sets.

wes · « **Reply #490 on:** October 26, 2023, 10:08:26 AM »

October 25,2023

REST DAY

wes · « **Reply #491 on:** October 26, 2023, 10:11:06 AM »

October 26, 2023

Shoulders,Hamstrings,Calves,Neck:
GIANT - SET:
{DB Lateral Raise - 4 X failure
{DB Upright Row - 4 X failure
{Bent-Over Laterals -4 X failure
{DB Front Raise - 4 X failure
{Standing DB Press - 4 X failure

Face-Pulls - 2 X 20

Stiff-Legged Deadlifts - 5 X 15,12,12,10,8 (standing on platform)

Leg Press Calf Extensions - 5 X failure (plus stretching between sets)

Lying Plate Neck Raise - 5 X 30,12,12,10,20

GREAT FUCKING WORKOUT!!

IroNat · « **Reply #492 on:** October 26, 2023, 05:30:18 PM »

Good training, bro-Wes.

wes · « **Reply #493 on:** October 27, 2023, 08:29:38 AM »

Quote from: IroNat on October 26, 2023, 05:30:18 PM

Good training, bro-Wes.

Thanks Nat!!

wes · « **Reply #494 on:** October 27, 2023, 08:30:40 AM »

October 27, 2023

Arms & Forearms:
Barbell Curls - 5 X 15,12,8,8,12 (straight Olympic bar)
Preacher Curls - 4 X 12,10,8,10 (also did some partials at the end of the last 2 sets)
Hoist Seated Curl Machine - 1 X failure

Skullcrushers - 5 X 15,12,8,6,12
Seated French Press - 3 X 12 (constant weight)
Pressdowns - 3 X 25,15,8 +7 more (drop-set on last one)

Super-Set:
{Wrist Curls - 4 X max reps
{Reverse Wrist Curls - 4 X max reps

Great workout, and a great week !

wes · « **Reply #495 on:** October 30, 2023, 09:00:12 AM »

Weekend off as usual.

wes · « **Reply #496 on:** October 30, 2023, 09:01:27 AM »

October 30, 2023

Quads,Hamstrings,Calves:
Leg Press - 7 X 20,15,12,10,12,15,20 (pyramid up,then back down)
Leg Extensions - 5 X 20 (constant weight + stretched quads between sets)
Super-Set:
{Adductor Machine - 3 X 25,20,15
{Abductor Machine - 3 X 25,20,15

Seated Leg Curls - 5 X 20,12,10,12,12

Leg Press Calf Extensions - 4 X failure
Rotary Calf Machine - 4 X failure

I didn`t feel like training this morning....glad I did,great workout!!

wes · « **Reply #497 on:** October 31, 2023, 08:45:30 AM »

October 31, 2023

Chest & Back:
Smith Inclines - 5 X 12,10,8,8,10
Seated Bench Press Machine - 4 X 12,10,6,12
DB Flyes - 3 X 15,12,12

Barbell Rows - 5 X 12,10,8,8,12

Super-Set:
{Pulldowns Behind Neck - 3 X 12
{Straight-Arm Pulldowns - 3 X 12

DB Pullover - 1 X failure

wes · « **Reply #498 on:** November 01, 2023, 04:05:03 AM »

November 01, 2023

REST DAY

wes · « **Reply #499 on:** November 02, 2023, 08:54:53 AM »

November 02, 2023

Shoulders,Hamstrings,Calves,Neck:
DB Lateral Raise - 4 X 20,15,15,20
Seated Incline DB Laterals - 3 X 20,20,12 (on about an 80 degree incline)
Face-Pulls - 4 X 20,15,10,15
Seated Press on Machine - 1 X failure (22 reps)

Stiff-Legged Deadlifts - 4 X 20,12,8,8 (stood on small platform)

Leg Press Calf Exts. - 5 X failure (+ partials at the end of each set,and stretching)

Lying Neck Plate Raises - 4 sets 12-30 reps

Pretty good workout !