Author Topic: Wes - My Training & Diet Journal  (Read 4822 times)

wes

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #75 on: August 14, 2022, 12:47:04 AM »
August 13 2022

Chest,Back,Neck:

Super-Set:
{Dumbell Flyes - 6 sets
{Dumbell Pullovers - 6 sets

Lying Neck Plate Raises - 3 sets

^^^^Second chest & back workout this week......hence not too much volume as I did a lot earlier in the week and went heavier thus far than I ever had since starting back.

TRAIN HARD

wes

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #76 on: August 14, 2022, 12:49:18 AM »
Haven`t  been posting my diet due to Covid but I`ve been eating as good as I can under the circumstances.

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #77 on: August 14, 2022, 02:48:47 AM »
Haven`t  been posting my diet due to Covid but I`ve been eating as good as I can under the circumstances.

Are you eating peach cobblers?

wes

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #78 on: August 14, 2022, 04:37:39 AM »
Are you eating peach cobblers?
Yes,they are all the rage known for their very high nutritional content...............NO T !!!  ;D

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #79 on: August 17, 2022, 01:49:58 PM »
August 14 2022

Shoulders & Arms :

Super-Set:
{Seated DB Press - 5 sets
{Kettlebell Lateral Raise - 5 sets

Super-Set:
{Seated Hammer Curls - 5 sets
{Skullcrushers with EZ-Curl Bar - 5 sets

That ends a rough week of training with Covid,but I should be good in a few.....hopefully.

TRAIN HARD

wes

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #80 on: August 17, 2022, 01:53:26 PM »
August 15 2022

Today is a well deserved day off.

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #81 on: August 17, 2022, 01:56:24 PM »
August 16 2022

Well I made the 100 mile round trip to train legs once again.....that shit ain`t easy !!    ;)

Quads,Hamstrings/Low Back,Calves:
Leg Press -
Empty weight sled -25  warmup
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
3 plates per side 15

All rock bottom slow and controlled.....non-lock style......murderous !!

Leg Extensions-5 X 12-15 with 85 pounds
Seated Leg Curls - 5 X 15 with 100 pounds + 1/2 reps to extend the sets Hyperextensions - 4 x 20,20,20,15 no weight.....nice and slow
Seated Calf Raise - 4 X failure
Leg Press Calf Raise - 4 X failure

Fucking great workout.....hobbling around like an old man........err WAIT !!!   ;D

TRAIN HARD

wes

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #82 on: August 17, 2022, 01:58:53 PM »
August 17 2022

Chest,Back,Traps,Neck:
DB Inclines - 4 X 50-15,60-12,70-12,70-10
DB Flyes - 3 X 15  {constant weight....50 pounders}
Two-Arm DB Rows- 3 X 12  {constant weight....50 pounders}
DB Pullovers - 3 X 50-15,65-12,75-10
DB Shrugs - 3 X 15 {constant weight....75 pounders}
Lying Neck Plate Raises - 2 X failure

Good one.....weights felt light......I came a long way from my first chest workout of 5 shaky pushups when I started back with my gut hitting the floor before my pecs did !!  LOL  ;D

TRAIN HARD

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #83 on: August 17, 2022, 02:24:37 PM »
Nice that you can stay focused even when ill.

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #84 on: August 18, 2022, 08:16:34 AM »
Nice that you can stay focused even when ill.
I don`t know how I`m doing it.....it`s been a muthafucker!!

Everyday I think the Covid is gone but it`s still lingering a bit.

wes

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #85 on: August 18, 2022, 08:17:32 AM »
August 18 2022

Shoulders & Arms:

Tri-Set:
{Lateral Raise - 3 sets
{Wide Grip Uprights - 3 sets {to nipple height....elbows high}
{Bent-Over Laterals- 3 sets

Super-Set # 1:
{Seated Alternate DB Curls - 4 sets
{Lying Skullcrushers - 4 sets { E-Z Curl Bar}

Super-Set # 2:
{DB Concentration Curls - 2 sets
{One-Arm DB Extensions - 2 sets

Used moderate weight on everything....rested as little as possible....great workout !!

TRAIN HARD

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #86 on: August 18, 2022, 01:43:45 PM »
I don`t know how I`m doing it.....it`s been a muthafucker!!

Everyday I think the Covid is gone but it`s still lingering a bit.

You're a machine bro!

Just keep pushing forward.

wes

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #87 on: August 20, 2022, 05:12:43 AM »
August 19 2022

Today`s a well deserved rest day......the next three days are my lighter/less volume days so I`m looking forward to them as this training with Covid bullshit is for the fucking birds.....but nothing`s gonna` stop me.

TRAIN HARD

wes

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #88 on: August 20, 2022, 05:13:25 AM »
You're a machine bro!

Just keep pushing forward.
Thanks bro,I`ll never quit again.

wes

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #89 on: August 20, 2022, 09:46:26 AM »
August 20 2022

Quads,Hamstrings,Calves:
Goblet Squats -  5 sets  15 reps
Dumbell RDL - 5 sets  15 reps
Calf Raises - 6 sets  failure + half reps to failure at the end of each set + stretches and static holds

Second leg workout of the week,hence the reduced volume.....great pump !!

TRAIN HARD

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #90 on: August 21, 2022, 11:05:41 AM »
August 21 2022

Chest & Lats:
DB Flyes - 6 sets
DB Pullovers - 6 sets

Great workout,as I said the last three days of my training week is reduced volume wise as I am training everything twice weekly and making nice progress.

TRAIN HARD

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #91 on: August 27, 2022, 05:30:27 AM »
August 22 2022

Biceps,Triceps,Forearms:

Super-Set # 1:
{Barbell Curls - 5 sets {straight bar}
{Seated French Press - 5 sets {EZ-Curl Bar}

Super-Set # 2:
{Reverse Curls - 4 sets {EZ-Curl Bar}
{Barbell Wrist Curls - 4 sets

Great little workout....nice pump.....glad these six days are over.

TRAIN HARD

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #92 on: August 27, 2022, 05:31:55 AM »
August 23rd. 2022

A well deserved rest day then back to the 100 mile round trip to do legs tomorrow.

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #93 on: August 27, 2022, 05:37:04 AM »
August 24 2022

Quads,Hams/Low Back,Calves:

Leg Press - 6 sets
1 plate per side 25 reps  {WARMUP}
2 plates per side 20 reps
3 plates per side 20 reps
4 plates per side 15 reps
5 plates per side 15 reps
6 plates per side 12 reps
3 plates per side 20 reps

Leg Extensions - 4 X 12-20
 
Unilateral Seated Leg Press - 2 X 20 {non-lock,and non-stop from one leg right to the other and back again, until both sets were completed....It`s the Fischer Price type of LP but unlike Hanky I used it as a finishing exercise and made it much tougher by doing one leg at a time,non-lock,non-stop for high reps and increased Time Under Tension.....of course we all know he knows nothing except how to eat junk food,and he definitely doesn`t want to make any exercise tougher to do.

Seated Leg Curls - 4 X 12-20

Hyperextensions- 3 X 20 {bodyweight.....slow and controlled squeezing at top of movement}

Seated Calf Raises - 4 X failure {plus half reps to failure at the end of the set}

Leg Press Calf Raise - 4 X failure {plus half reps to failure at the end of the set}

Got a late start,and there were tons of assholes on the road that should be murdered immediately, but the 100 mile round trip was worth it.......great workout....I`m hobbled !!   :D

TRAIN HARD

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #94 on: August 27, 2022, 05:38:15 AM »
August 25 2022

Chest,Back,Traps:
DB Inclines - 4 sets - 55-15,70-12,70-10,70-10
DB Flyes -4 sets - 40-15,then 3 X 12 with the 50`s {held each rep in the bottom position for 2 seconds}
One-Arm DB Rows - 4 sets - 55-15,then 3 X 12 with the 80`s
DB Pullovers - 55-15,70-12,70-12,70-10
DB Shrugs - 3 X 15 with the 80 pounders

Great pump !

TRAIN HARD

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #95 on: August 27, 2022, 05:39:29 AM »
August 26 2022

Shoulders,Biceps,Triceps:
Seated Bradford Press - 4 sets - 70-20,80-20,95-12,105-12
Kettlebell Lateral Raises - 3 sets - did three drop-sets with the 20 lb. KB right to the 10 lb. KB until total failure on each {a lot harder than it sounds....OUCH}  :'(
Bent-Over Laterals - 4 sets - 25 reps with the 15 pounders,then the 30 pounders for 3 X 12

Seated Alternate DB Curls - 3 sets - 30-12,30-12,30-10
Wide Grip BB Curls - 3 sets - 65 pounds for 3 X 15

Skullcrushers - 4 sets - 70-20,80-20,95-12,95-12 {very easy but only the 2nd. time I`ve done them since buying an E-Z Curl bar}
Seated One-Arm DB Extensions - 3 sets - 25 pounds alternated right arm to left continuously for the 3 sets going to failure.....{the reps decreased really fast}

Tired as Hell this week.....it took all I had to train the last three days,now for a well deserved day off !!

TRAIN HARD

wes

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #96 on: August 27, 2022, 05:40:37 AM »
August 27 2022

I`m resting like a big dawg today.....not doing anything physical except eating !!

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #97 on: August 29, 2022, 07:00:21 AM »
August 28 2022

Quads,Hamstrings,Calves:
Goblet Squats - 5 sets 15 reps
DB RDL - 5 sets 15 reps
Standing Calf Raise - 6 sets failure plus half reps to failure and stretches

These next 3 days are lighter days with reduced volume,then back to the usual.

TRAIN HARD

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #98 on: August 29, 2022, 10:01:30 AM »
August 29 2022

Chest,Lats,Neck:

DB Flyes - 6 sets 25,12,12,12,12,25
DB Pullovers - 6 sets 25,12,12,12,12,12
Lying Plate Neck Raise - 3 sets to failure

TRAIN HARD

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #99 on: August 30, 2022, 08:21:27 AM »
August 30 2022

Shoulders + Arms:

Super-Set:
{Behind The Back Lateral Raises - 4 sets
{Bent-Over Laterals - 4 sets

Super-Set:
{Seated Alternate DB Curls- 4 sets
{Seated French Press - 4 sets

Done with my 3 days of low volume,rest day tomorrow then back to the higher volume grind.

TRAIN HARD