Author Topic: Wes - My Training & Diet Journal  (Read 4821 times)

IroNat

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #100 on: August 30, 2022, 09:03:42 AM »
Way to go, Wes!


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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #101 on: August 31, 2022, 10:44:38 AM »
Thanks my brother,and right back at ya` !!

Seems like we`re the only two guys keeping journals but as we secretly know, no one else on here trains besides us and Hanky !!  :)

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #102 on: September 01, 2022, 10:55:01 AM »
August 31 2022

REST DAY

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #103 on: September 01, 2022, 10:56:59 AM »
September 01 2022

Quads,Hamstrings,Calves:

Unilateral Leg Press - 4 sets - 110-15,130-15,150-12,140-12
Leg Extensions - 4 sets - 70-20,90-12,110-10,80-15
Leg Press - 4 sets - 3 plates 15,4 plates 12,4 plates 12, 2 plates 25

Super-Set:
{Seated Leg Curls 4 sets - 80-20,100-12,110-12,90-15
{Dumbell RDL - 4 sets - 15 reps 35 pound dumbells

Super-Set:
{Leg Press Calf Raises - 4 sets -3 plates to failure on all sets
{Seated Calf Raise - 4 sets - 45 pound plate on each side to failure on all sets

My legs are fucking toast !!

TRAIN HARD

The Scott

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #104 on: September 02, 2022, 06:58:47 AM »
September 01 2022

Quads,Hamstrings,Calves:

Unilateral Leg Press - 4 sets - 110-15,130-15,150-12,140-12
Leg Extensions - 4 sets - 70-20,90-12,110-10,80-15
Leg Press - 4 sets - 3 plates 15,4 plates 12,4 plates 12, 2 plates 25

Super-Set:
{Seated Leg Curls 4 sets - 80-20,100-12,110-12,90-15
{Dumbell RDL - 4 sets - 15 reps 35 pound dumbells

Super-Set:
{Leg Press Calf Raises - 4 sets -3 plates to failure on all sets
{Seated Calf Raise - 4 sets - 45 pound plate on each side to failure on all sets

My legs are fucking toast !!

TRAIN HARD

Keep carrying the Torch for all of us Wes...Well done, brother!

wes

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #105 on: September 02, 2022, 10:25:57 AM »
Thanks Scott.....still hangin` and bangin`!!

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #106 on: September 02, 2022, 10:28:00 AM »
September 02 2022

Chest,Back,Traps:

Tri-Set:
{DB Benches - 4 sets
{Flyes - 4 sets
{Pushups - 4 sets (done between pushup bars)

Dumbell Pullovers - 4 sets
Two-Arm DB Rows - 4 sets
DB Shrugs - 3 sets

Took all I had to do this.....was gonna` do a different scenario... much heavier but seem to have some sort of intestinal bug.....gotta` be extra careful not to shart or I`m fucked !   :D

Still,it was a good one with very little rest.

TRAIN HARD

wes

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #107 on: September 03, 2022, 09:09:49 AM »
September 03 2022

Shoulders & Arms:
Seated Dumbell Press - 3 sets
Lateral Raises - 3 sets
Bent-Over Laterals - 3 sets

Super-Set # 1:
{EZ-Bar Curls 3 sets
{Seated French Press - 3 sets

Super-Set # 2:
{Alternate Hammer Curls - 2 sets
{Seated French Press - 2 sets

Seated French Press - 1 set to total failure

TRAIN HARD

wes

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #108 on: September 06, 2022, 08:07:16 AM »
September 04 2022

REST DAY

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #109 on: September 06, 2022, 08:07:49 AM »
September 05 2022

Quads,Hamstrings/Low Back,Calves:
Leg Press - 5 sets
1 plate per side -  50 reps
2 plates per side - 40 reps
3 plates per side - 30 reps
4 plates per side - 20 reps
5 plates per side - 10 reps

Leg Extensions - 5 sets - 12 reps with constant weight of 110 pounds
Unilateral Leg Press - 2 sets - 15 reps per leg alternating legs until finished - 130 pounds
Seated Leg Curls 3 sets - 12-15 with 110 pounds
Dumbell RDL 3 sets - 15 with the 45 pounders
Hyperextensions 3 sets of 15 with bodyweight slow and controlled with a squeeze at the top
Leg Press Calf Raise - 6 sets - to failure with 3 and 4 plates per side +  half reps to failure and static stretching

MY LEGS ARE FUCKING FRIED !!!!

TRAIN HARD

wes

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #110 on: September 06, 2022, 10:51:34 AM »
September 06 2022

Chest,Back,Neck:
Dumbell Inclines - 5 sets - 50-20,70-12,70-12,70-12,55-15
Dumbell Flyes - 5 sets - 30-20,50-12,50-12,50-12,35-15
Dumbell Pullovers - 5 sets - 50-15,65-12,65-12,65-10,50-15
Baebell Rows - 5 sets - 120-20,135-12,150-10,160-8,130-12
Lying Plate Neck Raise 3 sets to failure

Good one......wicked tight pump !!

TRAIN HARD

IroNat

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #111 on: September 06, 2022, 11:10:24 AM »
Wes,
Matt needs chest routine advices from you.


wes

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #112 on: September 06, 2022, 11:18:20 AM »
Wes,
Matt needs chest routine advices from you.


He also needs a psychiatrist,but I won`t go there!   ;D

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #113 on: September 07, 2022, 08:05:56 AM »
September 07 2022

Did something offbeat today just to alleviate boredom.....did 50 reps on everything,but just one set......did as many as possible then took 10-15 deep breaths and kept going.....repeated this until I reached the 50 rep mark

Shoulders,Arms,Forearms:

Seated Kettlebell Laterals - 1 X 50....did 35,stopped and eked the next 15....pretty tough
Seated Dumbell Curls- 1 X 50....did 20 then it was 10 at a time until I hit 50
Seated French Press - 1 X 50....did 20 then it was 10 at a time until I hit 50

Super-Set:

{Reverse Curls - 3 sets 12-15
{Barbell Wrist Curls - 3 sets 30,20,15

Had to stop and listen to my bodys feedback.....needed something like this as I am sore and tired....rest day tomorrow.

TRAIN HARD

IroNat

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #114 on: September 07, 2022, 08:51:13 AM »
Very cool.

The Scott

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #115 on: September 07, 2022, 05:51:52 PM »
September 07 2022

Did something offbeat today just to alleviate boredom.....did 50 reps on everything,but just one set......did as many as possible then took 10-15 deep breaths and kept going.....repeated this until I reached the 50 rep mark

Shoulders,Arms,Forearms:

Seated Kettlebell Laterals - 1 X 50....did 35,stopped and eked the next 15....pretty tough
Seated Dumbell Curls- 1 X 50....did 20 then it was 10 at a time until I hit 50
Seated French Press - 1 X 50....did 20 then it was 10 at a time until I hit 50Super-Set:
{Reverse Curls - 3 sets 12-15
{Barbell Wrist Curls - 3 sets 30,20,15

Had to stop and listen to my bodys feedback.....needed something like this as I am sore and tired....rest day tomorrow.

TRAIN HARD

Well done, brother!

wes

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #116 on: September 11, 2022, 09:21:04 AM »
September 8th. 2022

REST DAY


THANK YOU GENTS.  :)

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #117 on: September 11, 2022, 09:26:22 AM »
September 9th. 2022

Pissing out of my asshole and puking.....I know TMI but I stayed in bed for 24 hours.....the only workout I missed so far.  :(

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #118 on: September 11, 2022, 09:28:12 AM »
September 10th. 2022

Disclaimer: Brian,I am not copying your workouts.....never have and never would.....these next three days are my lighter lowered volume type workouts since I train every bodypart twice a week.....they do somewhat resemble yours though.....just trying to protect my tendons.  ;)

Quads,Hamstrings,Calves:
Front Foot Elevated Split Squat- 5 sets 20 reps
Dumbell RDL - 5 sets 15 reps
Standing Calf Raise - 5 sets to failure plus half reps to failure at the end of each set and static stretching

TRAIN HARD

wes

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #119 on: September 11, 2022, 09:29:06 AM »
September 11 2022

The second workout of the deloading week.

Chest & Back:

Pre-Exhaust Super-Set # 1:
{DB Flyes 3 sets  8 reps
{DB Bench Press - 3 sets  8 reps

Pre-Exhaust Super-Set # 2:
{DB Pullovers - 3 sets 15 reps
{Chest Supported DB Rows - 3 sets 15 reps

Hardly any rest during the entire routine.....great pump !!

TRAIN HARD

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #120 on: September 12, 2022, 07:40:13 AM »
September 12 2022

Biceps,Triceps,Forearms:

Pre-Exhaust Super-Set:
{Lateral Raise - 3 sets,15,12,12
{Seated Bradford Press- 3 sets - 15,12,12

Super-Set:
{Barbell Curls - 4 sets -10,10,10,10
{Seated One-Arm Extensions - 4 sets - 15,10,10,10

Triceps Dips Between Benches - 2 X failure (bodyweight)

Super-Set:
{Barbell Wrist Curls - 3 X failure
{Wrist Roller - 3 X failure

Rest day tomorrow then back to my 100 mile round trip to hit legs.

TRAIN HARD

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #121 on: September 12, 2022, 07:41:36 AM »
September 13 2022

REST DAY

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #122 on: September 14, 2022, 02:58:05 PM »
September 14 2022

Quads,Hamstrings,Calves:
Leg Press - Empty sled 40 reps = warmup
3 X 15,12,12 with 4 plates per side
Unilateral Leg Press - 3 X 15,12,12
Leg Extensions - 3 X 15,12,12

Super - Set :
{Adductor Machine - 3 X failure
{Abductor Machine - 3 X failure

Seated Leg Curls 3 x 25,12,12
Dumbell RDL - 3 X 20-20,35-15,45-12

Seated Calf Raises - 8 X failure plus 1/2 reps to failure.... plus stretching !

Went at a good pace.....my legs are fried!!


Good one!!!!!!!!!!!111111

TRAIN HARD

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #123 on: September 15, 2022, 10:03:20 AM »
September 15 2022

Chest,Back,Traps:
Dumbell Inclines - 55-15,70-12,70-12,70-12
Dumbell Flyes - 4 X 12 with the 50 pounders
One-Arm DB Rows - 65-15,80-10,80-8,70-10
Dumbell Pullovers 4 X 12 with a 65 pound dumbell
Dumbell Shrugs - 3 X 12 with the 65 pounders

ON A MISSION .....very brief rest periods between sets !!

TRAIN HARD

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Re: Wes - Road To The 2023 Masters Nationals + NABBA Nationals
« Reply #124 on: September 15, 2022, 12:07:26 PM »
NICE WES,,,do you use any vitamins/supps 'preworkout'