Wes - My Training & Diet Journal

[Donny]

It`s my main chest movement since I no longer do benches.....Flyes and either Smith of DB Inclines.

I`ve always gotten great results from Flyes.....fuck these gurus.....probably never trained hard in their collective lives.

Try Flyes with a 2-3 second pause in the stretch position.....OUCH!!

I do Flyes on the floor because about 7 years ago i had a prolapsed disc C6/C7 & going too low on a fly it causes muscle weakness so in that position a nerve is being pinched.
On the floor it works well for me & incidentally the Floor press was a good exercise back in the day.

[wes]

I do Flyes on the floor because about 7 years ago i had a prolapsed disc C6/C7 & going too low on a fly it causes muscle weakness so in that position a nerve is being pinched.
On the floor it works well for me & incidentally the Floor press was a good exercise back in the day.

Sounds painful....I never liked floor presses not enough of a stretch for me.

[wes]

May 09, 2024

Shoulders & Abs:
Seated DB Press - 4 X 15,12,10,12
3 Triple Drop-Sets to failure with each pr. of dumbells (in a word - BRUTAL)
DB Laterals Behind Back 3 X 12
Face-Pulls - 5 X 25,12,12,15,20........cut weight in half and did 10 more

Super-Set:
{Crunches - 3 X failure
{Lying Leg Raises - 3 X failure

IN THE ZONE.....TRAINING LIKE A FUCKING ANIMAL AGAIN.........FEELS GOOD TO BE BACK !

[AbrahamG]

About 7 years ago i had a prolapse!

 

[Donny]

Sounds painful....I never liked floor presses not enough of a stretch for me.

yes i mean i just do what works around it. shorter range but still OK for me. strangely enough my overhead press is one of my best lifts but weaker on flat benches.

asshole 

[oldtimer1]

May 03, 2024

Biceps/Triceps,Forearms:


{Barbell Curls - 5 X 15,12,12,10,10 (constant weight...hardly any rest)
{Seated French Press - 5 X 20,20,15,15,12 (constant weight...hardly any rest)


Super-Set #2:
{Seated Hammer Curls - 3 X 15,12,12 (constant weight...hardly any rest)
{Lying DB Extensions - 3 X 20  (constant weight...hardly any rest)

Pressdowns - 2 X 30,20

Super-Set
{Wrist Curls 4 X failure  (constant weight...hardly any rest)
{Reverse Wrist Curls - 4 X failure (constant weight...hardly any rest)

High reps pump day.....elbow is still a bit tender.....26 sets in 36 minutes!!!!!!11111111111

I think I understand your training protocol for what you did this workout. Constant weight and go to failure then with little rest go again. Each set will naturally go down in reps. Sounds brutal.

[wes]

I think I understand your training protocol for what you did this workout. Constant weight and go to failure then with little rest go again. Each set will naturally go down in reps. Sounds brutal.

Yup,that`s the basic premise....I don`t always do this......at times I pyramid up in weight while reps naturally decrease,then on the lsst set I cut weight and go for a burnout/final pump set.

I do a bit of everything, but these days it is rare that I go below 5 reps on anything and the 5 reps is a rarity also......I also warm up more by just doing the first exercise lighter for higher reps.

It does jackshit for my from a hypertrophy standpoint.....not enough TUT and a good chance on getting injured.....been there,done that.....heavy weights I mean!


I`ll be 69 on June 7th. and I `m gonna post a few pics for Hanky to shut him up if I can get a tan.....been cloudy as all Hell here lately.

[wes]

May 10, 2024

Biceps/Triceps,Forearms:

Super-Set #1:
{Cable Curls - 4 X 15,12,10,10 (pyramid fashion)
{Bent-Forward Cable Extensions - 4 X 20 (constant weight due to sore elbow)

Super-Set #2:
{Seated Supinated DB Curls - 3 X 12
{Lying DB Extensions - 3 X 20

Pressdowns - 2 X 25,35 (my elbow still fucking hurts at times)

Super-Set #:
{Wrist Curls - 4 X failure
{REverse Wrist Curls - 4 X failure

Damn good week of training !! 

[oldtimer1]

Yup,that`s the basic premise....I don`t always do this......at times I pyramid up in weight while reps naturally decrease,then on the lsst set I cut weight and go for a burnout/final pump set.

I do a bit of everything, but these days it is rare that I go below 5 reps on anything and the 5 reps is a rarity also......I also warm up more by just doing the first exercise lighter for higher reps.

It does jackshit for my from a hypertrophy standpoint.....not enough TUT and a good chance on getting injured.....been there,done that.....heavy weights I mean!


I`ll be 69 on June 7th. and I `m gonna post a few pics for Hanky to shut him up if I can get a tan.....been cloudy as all Hell here lately.

I thought you were much older by all the old man jokes here. You're four years older than me.

[wes]

I thought you were much older by all the old man jokes here. You're four years older than me.

You`re just a kid !!  LOL 

[wes]

I took last week off.......had some kind of bug felt terrible for days.

Quads,Hamstrings,Calves:
Leg Extensions - 3 X 30,15,12 (pyramid style)
Adductor Machine - 3 X 30,20,12 (pyramid style)
Leg Press 3 X 20,15,12 (pyramid style)

Seated Leg Curls - 3 X 20,15,12 (constant weight,very brief rests) 

Leg Press Calf Extensions - 3 X 30,20,15 (pyramid style)


I also stretched my quads between each set, and did partials on calves once I hit failure.

Kind of an abbreviated workout but after a week off,I`d like to be able to walk tomorrow.

[IroNat]

Glad you are feeling better, bro-wes.

[wes]

Glad you are feeling better, bro-wes.

Thank you kindly my friend 

[wes]

May 21, 2024

Chest & Abs:
Smith Inclines - 4 X 12,10,8,12 (pyramid up...then down on last set)
DB Flyes - 3 X 12 (constant weight,brief rest periods)
Seated Bench Press Machine - 3 X 12,10,8 (pyramid style)
Dips - 1 X failure (I only got 11....I was wasted this workout was fast paced bigtime)

Super-Set:
{Crunches 3 X failure
{Lying Leg Raises - 3 X failure

Great workout!!

[wes]

May 22, 2024

Back & Neck:
One-Arm DB Rows - 3 X 10 (constant weight)
Hoist Rowing Machine 3 X 15,12,10 (pyramid style)
DB Pullovers 3 X 15,12,10 (pyramid style)
Pulldown Behind Neck- 3 X 15,12,10 (pyramid style...I sit facing away from the machine on these)

Lying Plate Neck Raiss 5 X failure

Good one!!

[wes]

Shoulders,Abs,Calves:
Seated Bradford Pres- 4 X 12,10,8,12 (pyramid style)
DB Laterals Behind Back - 4 X 20,15,15,1 (constant wt.,short rest periods)
Face-Pulls - 5 X 25,15,12,10,15 (pyramid style)

Super-Set
{Crunches - 3 X failure
{Lying Leg Raises - 3 X failure

Leg Press Calf Extensions 4 X failure (pyramid style)
Rotary Calf Machine - 3  X failure

Great workout.......totally fucking spent !!

[wes]

May 24, 2024

Biceps,Triceps,Forearms:

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

Super-Set #2:
{Barbell Curls - 3 X 10-12
{Seated French Press - 3 X 12-5

Hoist Seated Curl Machine - 1 X failure

Pressdowns 2 X 20,15

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

Pretty good week of training!

[wes]

I haven`t trained in 6 days.........sick as a dog with digestive problems.

Can`t eat more than one or two small "meals" a day and had to have lost at least 10 pounds by now.

I was on a good run,and now I meet yet another wall.